Disc Protrusion Journal
| luki |  | ... | 09-03-2021 @ 10:02 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Post Edited: 09.03.2021 @ 10:02 AM by luki Went to mums Sunday Monday. Work calls all through night so took Monday off alltogether and went to bed early.Tuesday 9 March 2021 Deadlift 4 x 12 24 kg OHP 3x 12 16kg Squat 4x12 24kg (using tucked tail beginning to feel normal. No low back strain) Superset Row 3x12 24kg New black band single leg hip push out. 3x20 (this band feels to light. need to buy a black one). Lying bicycle black band 4x12 (Feeling these a lot more than the green) Band on knees push apart 3x20 Hip extensions with tucked hips. (Felt these on glutes today which is good per physio. Was all front hamstring first two times.) 133 max BPM 40 mins inc rest | ||
| luki |  | ... | 11-03-2021 @ 22:09 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Thursday 11 March 2021 Deadlift 4 x 12 24 kg OHP 4x 8 16kg Squat 4x8 24kg Row 3x12 24kg Lying bicycle black band 8, 10, 12 Band on knees push apart 3x10 slow Hip extensions with tucked hips. | ||
| luki | | ... | 12-03-2021 @ 08:58 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Friday 12 March 2021 Rowing 1000m 4mins, 3000m 12mins. BPM 128-158. | ||
| luki | | ... | 14-03-2021 @ 10:20 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Post Edited: 17.03.2021 @ 12:56 PM by luki Sunday 14 March 2021Deadlift 4 x 10 24 kg OHP 4x 10 16kg Squat 4x10 24kg Row 4X10 24kg Lying bicycle black band 4x16 Band on knees push apart 4x10 slow Hip extensions with tucked hips 4x10 Tuesday 16 March 2021 Rowing 20 mins 4500m | ||
| luki | | ... | 17-03-2021 @ 12:53 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Wed 17 March 2021 Deadlift 4 x 10 24 kg OHP 4x 10 16kg Squat 4x10 24kg Row 4X10 24kg Lying bicycle black band 4x16 Band on knees push apart 4x10 slow Hip extensions with tucked hips 4x10 Ordered 100kg bumper plates today for collection Friday. €300. | ||
| luki | | ... | 20-03-2021 @ 12:10 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Post Edited: 20.03.2021 @ 12:14 PM by luki Friday 19 March 2021Saw back consultant today. Went through tests and he recommended not doing spine shot as pain is way down from Xmas level. Next appointment 6-8 months. Picked up plates. Pavi brand seem cheap af. Need a bar, but any brand I knows sold out. Saturday 20 March 2021 Deadlift 4 x 10 24 kg OHP 4x 10 16kg Squat 4x10 24kg Row 4X10 24kg Hip extensions with tucked hips 4x10 Band on knees push apart 4x10 slow Lying bicycle 4x20 | ||
| luki | | ... | 24-03-2021 @ 12:44 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Got a Rogue 2 bar used off the internet. Wednesday 24 March 2021 Deadlift 40kg 3x10 Row 40kg 3x10 Clean 30kg 3x10 (tried a front squat but can't get the bar right. Look out for a yoke with arms) OHP 30kg 3x10 Band push aparts Hip trust 3x12 Bicycle 3x20 | ||
| luki | | ... | 26-03-2021 @ 09:56 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Post Edited: 27.03.2021 @ 10:41 AM by luki Thursday2500 row. About 20mins (stopped for a drink). Friday 26 March 2021 Deadlift 50kg 3x10 Row 50kg 3x10 (superset) Hack Squat 50kg 3x8 (fat arse gripping issues.) OHP 30kg 3x8 Band push apart 3x20 (add blue band next session.) Hip trust 3x20 Bicycle 3x20 Low arm 1/2 Push Ups 10,8,8 (superset, at bench press range) Might need to get straps or rearrange first 5 exercises order of exercises. Had a bit of a forearm burn. Hard to get hips right starting first rep of Hack Squat at bottom of lift. Might make block to walk out start. Saturday 2500 row. 21 mins. | ||
| luki | | ... | 28-03-2021 @ 11:17 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Sunday 28 March 2021 Deadlift 50kg 3x10 Row 50kg 3x10 (superset) OHP 30kg 3x10 (add weight) Hack Squat 50kg 3x10 Band push apart 3x20 Hip trust 3x20 Bicycle 3x20 Low arm 1/2 Push Ups 3x10 (last set was hard) | ||
| luki | | ... | 30-03-2021 @ 14:50 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Tuesday 30 March 2021 Deadlift 55kg 3x10 Row 55kg 10,8,8 (straps+superset) Struggled with first 10 so did 8. No more superset  Hack Squat 55kg 3x10 (no straps) OHP 32.5kg 3x8 did middle set as cleans and press. (do 10 next time) Band push apart 3x20 Hip trust 3x20 Bicycle 3x20 Low arm 1/2 Push Ups 3x10 (struggling set 3, repeat) | ||
| luki | | ... | 01-04-2021 @ 20:43 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Thursday 1 April 2021 Deadlift 60kg 3x10 Hack Squat 60kg 3x10 Row 60kg 8x 3 OHP 35kg 10,10,8(fail 9) Band push apart 3x20 Hip trust 3x20 Bicycle 3x20 Low arm 1/2 Push Ups 3x10 | ||
| luki | | ... | 04-04-2021 @ 13:04 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Sunday 4 April 2021 Deadlift 65kg 3x10 Row 65kg 3x10 Hack Squat 65kg 3x10 OHP 35kg 10,8,8 Band push apart 3x20 Hip trust 3x20 Low arm 1/2 Push Ups 3x10 Bicycle 3x20 | ||
| luki | | ... | 06-04-2021 @ 12:28 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Tuesday 6 April 2021 Deadlift 70kg 3x10 Row 70kg 10,10,9 fail Hack Squat 70kg 3x10 OHP Skipped Band push apart 3x20 Hip trust 3x20 Low arm 1/2 Push Ups 2x12 break Bicycle 3x20 Low arm 1/2 Push Ups 12 Arms oddly burned out from weeding, painting my garden furniture and making a desk over the weekend. Make hay while the sun shines | ||
| luki | | ... | 09-04-2021 @ 13:12 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Friday 9 April 2021 OHP 35kg 3x10 Deadlift 75kg 3x10 Row 75kg 3x10 Hack Squat 75kg 3x10 Band push apart 3x20 Hip trust 3x20 Low arm 1/2 Push Ups 2x12 break Bicycle 3x20 Low arm 1/2 Push Ups 12 | ||
| luki | | ... | 11-04-2021 @ 12:26 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Post Edited: 11.04.2021 @ 12:26 PM by luki Sunday 11 April 2021Deadlift 80kg 3x10 Hack Squat 80kg 3x10 Hip trust 3x20 Bicycle 3x20 Two Band push apart 3x20 (hard) Low arm 1/2 Push Ups 15, 8 Have a neck strain so trying not to make worse with push exercise. | ||
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