Flash A-ah
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| Flash |  | ... | 03-01-2012 @ 14:45 |
 King of the impossible Member 3130, 2082 posts SQ 310, BP 200, DL 310820.0 kgs @ 85kgs UnEq | Tuesday 3/1 Continuing the bodybuilding due to injury, very boring training but its all good and will benefit me in the future. Bench Pulls Bar x6 60kg x6 (2sets) 80kg x3 90kg x3 95kg x3 100kg x3 95kg x3 90kg x3 90kg x3 80kg x3 60kg x6 (2sets) Wide Grip Chins bw x10 (3sets) Neutral Grip Chins bw x10 (3sets) Single Arm Dumbell Row 40kg x6 45kg x6 47.5kg x6 50kg x6 Lat Pulldown 60kg x6 90kg x6 100kg x6 (2sets) Neutral Grip Lat Pulldown 80kg x6 85kg x6 90kg x6 Chest Supported Row 210lbs x6 230lbs x6 (2sets) EZ Bar Curls ss with seated incline curls 40kg EZ x10 (3sets) ss with 14kg each side x10 (3sets) Roll outs ss with V-sit ups ss with ab twists (3sets) All done in an hour and twenty minutes, good pump on but im looking forward to this month being over an getting back to normal training. | ||
| bigbadbish | | ... | 03-01-2012 @ 17:18 |
 A World class farmer Member 576, 3429 posts SQ 350, BP 200, DL 400950.0 kgs @ 136kgs UnEq | Post Edited: 03.01.2012 @ 17:19 PM by bigbadbish Flash said:Bish - Hearing this has made it a bit better. Da gunz is coming on man. Any advice on stretches rehab etc? Certainly my vertically challenged friend! But first what EXACTLY did the physio say? | ||
| Flash | | ... | 03-01-2012 @ 21:36 |
King of the impossible Member 3130, 2082 posts SQ 310, BP 200, DL 310820.0 kgs @ 85kgs UnEq | bigbadbish said: Certainly my vertically challenged friend! But first what EXACTLY did the physio say? Grade 1 partial tear to left glute. Recommened rest period of 1 month/4 weeks. No lifting using the muscle at all and maximum rest. All weights to be done in a seated or horizontal position to avoid stress on the muscle. Streches given were one whee you slouch in a standing or sitting position and move your chin to your chest. Look like a bit of a special but it hurts like f**k. Didn't really say much else. Sound about right? | ||
| bigbadbish | | ... | 03-01-2012 @ 22:59 |
A World class farmer Member 576, 3429 posts SQ 350, BP 200, DL 400950.0 kgs @ 136kgs UnEq | Flash said: Grade 1 partial tear to left glute. Recommened rest period of 1 month/4 weeks. No lifting using the muscle at all and maximum rest. All weights to be done in a seated or horizontal position to avoid stress on the muscle. Streches given were one whee you slouch in a standing or sitting position and move your chin to your chest. Look like a bit of a special but it hurts like f**k. Didn't really say much else. Sound about right? Pah grade 1... i get worse muscle tears during routine hyperthrophy work  hahahaNah mate recovery time sounds about right. 4 weeks NO LOWERBODY. Then plenty of glute activation exercises like Clams, unloaded double leg glute bridges, banded wide stance squats etc then slowly bring the loaded squats back into it. Don't rush things bud. | ||
| jamspastic | | ... | 04-01-2012 @ 13:49 |
 just call me J-spaz. Member 1160, 1556 posts SQ 205, BP 140, DL 260605.0 kgs @ 83kgs UnEq | Flash said: J-Spaz - How are you doing the seated good mornings? Banded or barbell? With a barbell. I've never tried it myself,but it also looks pretty good with a ssb. | ||
| Flash | | ... | 04-01-2012 @ 15:22 |
King of the impossible Member 3130, 2082 posts SQ 310, BP 200, DL 310820.0 kgs @ 85kgs UnEq | Cheers Bish, and J-Spaz, may be worth giving them a go, we see how pain free I am afte 2-3 weeks. Wednesday 4/1 More pressing today, hopefully all this volume is gonna help me out when I get back to events. 2 board bench press Bar x3 60kg x6 (2sets) 90kg x3 110kg x3 130kg x3 140kg x3 145kg x3 All sets were very comfortable and will be going heavier next week. Kept it reserved coz of the heavy press session on monday and the amount I d planned for today. 4 board bench press 100kg x3 140kg x3 150kg x3 160kg x3 Again all very easy. Not a massive ROM on this for me down to my t-rex arms, but there was enough there for it to be useful. I have done this to help me at the top of lockout and really hammer my triceps. Again heavier next week. Seated Military Pin Press Bar x6 60kg x6 70kg x6 75kg x6 (2sets) 60kg x6 Seated Dumbell Shrugs, no straps 42.5kg each hand x10 50kg each hand x10 (3sets) - Done with 60 seconds rest Seated Face Pulls Stack x10 (3sets) - Done with 60 seconds rest Dead Stop Seated Hammer Front Raises 18kg each hand x10 20kg each hand x10 22kg each hand x10 - Done with 60 seconds rest Dead Stop Seated Lateral Raises 14kg each hand x10 (3sets) - Done with 60 seconds rest Then did various cable shoulder exercises supersetted with sets of cruches on the GHR. Had no rest between 6 sets, so equated to about 3 mins of constant work. Felt good. All this bodybuilding is starting to bore me though, but hopefully it will be having its benefits. | ||
| bigbadbish | | ... | 04-01-2012 @ 15:24 |
A World class farmer Member 576, 3429 posts SQ 350, BP 200, DL 400950.0 kgs @ 136kgs UnEq | I hereby veto seated goodmornings for they are s**t. | ||
| Flash | | ... | 06-01-2012 @ 14:35 |
King of the impossible Member 3130, 2082 posts SQ 310, BP 200, DL 310820.0 kgs @ 85kgs UnEq | bigbadbish said:I hereby veto seated goodmornings for they are s**t. Noted and understood Bishy Block Head | ||
| Flash | | ... | 06-01-2012 @ 14:42 |
King of the impossible Member 3130, 2082 posts SQ 310, BP 200, DL 310820.0 kgs @ 85kgs UnEq | Friday 6/1 Seated Military Press Bar x6 60kg x6 (2sets) 70kg x4 80kg x4 (2sets) Bench Pulls Bar x10 60kg x6 80kg x6 (3sets) Chest Fly's 20kg each hand x10 24kg each hand x10 (3sets) Close Grip Bench Bar x6 60kg x6 100kg x6 120kg x3 125kg x3 130kg x2f3 - Spotter touched Bar Tate Press superset with EZ Bar curls Tate Press - 32kg x8 (3sets) EZ Curls - 40kg x10 (3sets) Cable Curl superset with tricep pushdown Cable Curl - 42.5kg each side x10 (3sets) Tricep Pushdown - stack x10 (3sets) Each arm superset was also supersetted with hanging leg raises and hanging knee raises both at bodyweight x10. 6 sets of each in total. | ||
| Flash | | ... | 09-01-2012 @ 16:29 |
King of the impossible Member 3130, 2082 posts SQ 310, BP 200, DL 310820.0 kgs @ 85kgs UnEq | Monday 9/1 Seated Military Press Bar x6 (2sets) 60kg x6 (2sets) 70kg x3 80kg x3 85kg x3 80kg x3 70kg x3 60kg x6 (2sets) Behind the Neck Seated Military 60kg x6 (3sets) 70kg x4 Seated Shoulder Lockouts (Lower pin setting than last week) 60kg x6 (2sets) 80kg x3 100kg x5 90kg x6 90kg x10 Trying to work down a pin every week to work on my press from lockout to that awkward point just above the initial press. Flat Bench 60kg x6 (2sets) 100kg x3 - paused reps 130kg x3 135kg x3 137.5kg x3 Very easy and all within myself. Gonna try and push for 145 x3 before I'm over my injury. Decline Bench 60kg x4 100kg x4 130kg x4 135kg x4 140kg x4 Incline Bench 60kg x6 80kg x6 (3sets) - triceps battered at this point Cable crossover superset with dips Cable crossover - Stack x10 (3sets) Dips - bw x20 (3sets) Also with the above superset I did decline crunches with a 10kg powerbag for 35 reps. Did constant work with no rest period. All the sets took about 4 mins. Boring sessions and really looking forward to getting over this injury so I can pull and squat again. | ||
| filthhounds | | ... | 09-01-2012 @ 16:33 |
 Almost BDFPA WM champ. Member 2035, 112 posts SQ 160, BP 107.5, DL 212.5480.0 kgs @ 68kgs UnEq | Flash, are you up at JT's Saturday? | ||
| Flash | | ... | 09-01-2012 @ 16:44 |
King of the impossible Member 3130, 2082 posts SQ 310, BP 200, DL 310820.0 kgs @ 85kgs UnEq | filthhounds said:Flash, are you up at JT's Saturday? Unfortunately not mate. I have torn my left glute and can't do anything that involves putting undue pressure on it until the start of Feb. But as of the start of Feb its all systems go and I will be there every week. | ||
| ursus | | ... | 09-01-2012 @ 16:50 |
 Man up and have a fuckin coffee Member 2086, 9717 posts SQ 340, BP 252.5, DL 300892.5 kgs @ 158kgs UnEq | Great volume and very hard work lovely stuff Flash hopefully come see you in the next couple of weeks ............cars f**ked at the mo so as soon as i get a new one ill fly up and see you and the old man ! | ||
| jt | | ... | 09-01-2012 @ 16:53 |
 old age traveller Member 332, 7913 posts | Flash said: Unfortunately not mate. I have torn my left glute and can't do anything that involves putting undue pressure on it until the start of Feb. But as of the start of Feb its all systems go and I will be there every week. you so gay! how ironic january is free training! | ||
| pikey_dan | | ... | 09-01-2012 @ 18:05 |
 Dropped a bollock somewhere Member 808, 1241 posts SQ 225, BP 120, DL 250595.0 kgs @ 98kgs UnEq | Few nice sessions going on Dan hope your glute heals quick mate | ||
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