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nailsIcon...02-10-2018 @ 14:23 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
stephen9069 said:Your consistency is excellent mate I don't think iv read anywhere in your journal were you have taken more than a week or two off and your strength shows it mate.


Thanks mate, appreciated. I've got a two week lay off coming up due to surgery but you can bet your arse I'll be doing mobility drills every day. Also the dog is going to be walked until the sound of "walkies" instils it with fear.
nailsIcon...02-10-2018 @ 14:31 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Monday 01st October 2018

Awful weekend, I had an attack of IBS which basically meant I couldn't eat on Saturday or Sunday. Also I slept for 6 hours across the whole weekend. I'm still feeling rough but I get some stuff done so I should.

Band Rows -- X rows
x 25 reps
x 25 reps
x 25 reps

Band Face Pulls
x 25 reps
x 25 reps

Band Triceps Overhead Extensions
x 25 reps
x 25 reps
x 25 reps


SSB Squat
60kg x 5 reps
90kg x 5 reps
110kg x 1 rep

115kg x 4 reps
115kg x 4 reps
115kg x 4 reps
115kg x 4 reps
115kg x 4 reps
115kg x 4 reps
115kg x 4 reps
115kg x 4 reps

Tuesday 02nd October 2018

Still feel weak as a kitten. More food and more sleep will sort that out.

Band Rows -- X rows
x 25 reps
x 25 reps
x 25 reps

Band Face Pulls
x 25 reps
x 25 reps

Band Triceps Overhead Extensions
x 25 reps
x 25 reps
x 25 reps

A1 Dead Press
bar x 10 reps
60kg x 5 reps
70kg x 5 reps
80kg x 1 rep
90kg x 1 rep
100kg x 1 rep --Nice, still got it despite my feeling of weakness

A2 EZ Curls
25kg x 20 reps
25kg x 20 reps
25kg x 20 reps

A3 Band Plank
~20 Seconds
~30 Seconds
~25 Seconds

Dead Press
90kg x 3 reps
90kg x 3 reps

90kg x 2 reps
90kg x 2 reps
90kg x 2 reps
90kg x 2 reps
90kg x 2 reps
90kg x 2 reps --Epic grinders on this last set.
JohnIcon...02-10-2018 @ 18:29 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
Always a busy journal mate true grafter.
nailsIcon...02-10-2018 @ 19:24 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
John said:Always a busy journal mate true grafter.


Cheers mate, feeling a bit humbled with all these nice comments.
nailsIcon...04-10-2018 @ 11:55 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Wednesday 03rd October 2018

Still not right and now other family members are getting ill, that rules out IBS then. I decided squats would be a bad move so I just got some random stuff in to keep moving.

Band Rows -- X rows
x 25 reps
x 25 reps
x 25 reps

Band Face Pulls
x 25 reps
x 25 reps

Band Triceps Overhead Extensions
x 25 reps
x 25 reps
x 25 reps

A1 Ring Push Ups
x 10 reps
x 10 reps
x 10 reps

A2 DB Lawn Mower Rows
40kg x 10 reps (Each Side)
40kg x 10 reps (Each Side)
40kg x 10 reps (Each Side) --No idea how productive these were but it was great fun trying these out. i like these a lot so may well keep them in and see where they take me.

A3 Ring Pull outs
x 10 reps
x 10 reps -- Abs died on this set. Hard work and a nice progression from things like kneeling rollouts.

DB Cheat hammer Curls
40kg x 10 reps (Right)
40kg x 6 reps (Left)
40kg x 10 reps (Right)
40kg x 8 reps (Left)
40kg x 10 reps (Right)
40kg x 6 reps (Left)


Thursday 04th October 2018

Nothing today. No only am I still not right but I spent the night cleaning up sick. My youngest has been hit first my my wife is also making noises about sickness. looks like a fun few days ahead.
stephen9069Icon...04-10-2018 @ 13:34 
Avatar
Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
I know that feeling mate iv been hit today my stomach is in bits just typical i get ill just after i start training again.

Hope you all feel better soon mate.
JohnIcon...08-10-2018 @ 07:19 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
Sorry to hear that mate,hope you have a speedy recovery.
nailsIcon...08-10-2018 @ 12:30 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Monday 08th October 2018

Cheers lads, everyone's back to normal now. It was a messy few days but all done now.

I had my op pre-assessment on Saturday. They had to make some extra notes on my file as my pulse is 48 and considered too low. They also asked me to stop taking creatine as my creatinine levels above average.


Band Rows -- X rows
x 25 reps
x 25 reps
x 25 reps

Band Face Pulls
x 25 reps
x 25 reps

Band Triceps Overhead Extensions
x 25 reps
x 25 reps
x 25 reps

A1 Dead Press
bar x 10 reps
60kg x 5 reps
70kg x 5 reps
80kg x 3 reps
90kg x 1 rep
100kg x 1 rep
105kg x 1 rep
110kg x 1 rep -- Started to pass out so called it a day here. It was a slow grinding press but never felt in doubt. If I didn't start to black out I'm sure I would have got a few more kg.

A2 BB Curls
bar x 30 reps
bar x 30 reps
bar x 30 reps

A3 Band Planks
~25 Seconds
~25 Seconds
~25 Seconds
nailsIcon...29-10-2018 @ 14:10 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Monday 29th October 2018

Well today was the first day back after nearly 20 days away. I've pretty much been sat on the sofa for 2 weeks with some walks thrown in last week. Initially everything I did gave me a nose bleed so sitting still was my only option. I'm not recovered yet but I'm much further along that 2 weeks ago. It's time to get back on the horse but I think squats and dead will be out for a few more weeks.

Today was about testing the water and seeing what I can and can't do regards over heads.

Band Rows -- X rows
x 25 reps
x 25 reps
x 25 reps

Band Face Pulls
x 25 reps
x 25 reps

Band Triceps Overhead Extensions
x 25 reps
x 25 reps
x 25 reps

A1 BB windmills
bar x 5 reps (Each Side)
bar x 5 reps (Each Side) --Shoulders are a bit stiff but this helped. Great for both mobility and stability

A2 Step ups
x 8 reps (Each Side)
x 8 reps (Each Side) --Again, great for both mobility and stability.


Dead Press
60kg x 5 reps
70kg x 5 reps
80kg x 3 reps
90kg x 1 rep
100kg x 1 rep --This is far beyond what I expected.
110kg x 1 rep --Ha, this was easier than 2 weeks ago. Very happy with how this went. There isn't really any pressure build up in my head and I have experience zero strength loss. Therefore I will re-start my 90kg Hepburn cycle and crack on.

Tabata Farmers Walk
55kg Each Hand. -- Damn my fitness has taken a hit. Chucking stuff like this in should help get back what I've lost.
nailsIcon...30-10-2018 @ 14:01 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Tuesday 30th October 2018

Wow I'm sore today, just goes to show how out of condition I am lol.

Some new toys arrived yesterday, Replica Dinne Stone Handles and pins. Guess I know what I'm training today...

Band Rows -- X rows
x 25 reps
x 25 reps
x 25 reps

Band Face Pulls
x 25 reps
x 25 reps

Band Triceps Overhead Extensions
x 25 reps
x 25 reps
x 25 reps


Dinnie Deadlifts
50kg Front, 40kg Back --30 Second Hold.
75kg Front, 60kg Back
100kg Front, 80kg Back
140kg Front, 110kg Back

--Ok I've very happy with today's performance. Grip felt good and while the lift was a bit awkward I felt sort of natural. This is a good height for me so lets see how things go.


Walking Lunges x 100
--Ouch, why did I think this would be a good idea. great for both mobility and stability though. I need stuff like this right now.

Still taking is relatively easy, looking forward to getting back to so hard work.
stephen9069Icon...30-10-2018 @ 19:34 
Avatar
Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Good to see you back at it mate that break seems to have done your strength some good
nailsIcon...31-10-2018 @ 09:42 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
stephen9069 said:Good to see you back at it mate that break seems to have done your strength some good


Cheers mate, indeed the rest does seem to have done me some good. DOMS are killing me now though, just 2 weeks off and I'm as sore as my first day lifting lol.
nailsIcon...31-10-2018 @ 13:45 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Wednesday 31st October 2018


Band Rows -- X rows
x 25 reps
x 25 reps
x 25 reps

Band Face Pulls
x 25 reps
x 25 reps

Band Triceps Overhead Extensions
x 25 reps
x 25 reps
x 25 reps


A1 Bench Press
60kg x 5 reps
80kg x 5 reps
100kg x 3 reps
120kg x 1 rep
140kg x 1 rep --Big pressure in my nose so I decided to be sensible (well sort of) and not go any higher.

--Reverse Band Bench Press
170kg x 3 reps -- OK, a bit slow but nose felt OK.

A2 Boat Rope Chin Ups
x 8 reps
x 8 reps
x 8 reps
x 8 reps
x 8 reps
x 8 reps
x 8 reps
x 8 reps --harder than before the lay off but I'm fatter so this is to be expected.

Tabata Sand Bag Carry
75kg

--Played with my 7.5kg KB at lunch

KB Curls
7.5kg x 15 reps (Each Side)
7.5kg x 15 reps (Each Side)
7.5kg x 15 reps (Each Side)
7.5kg x 15 reps (Each Side) --I grip the KB by the bottom not by the handle. It's Murder on the hands. Great movement.

KB Curls -- Two Hands holding the "horns"
7.5kg x 100 reps --Pumpfest
nailsIcon...02-11-2018 @ 14:29 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Friday 02nd November 2018


Band Rows -- X rows
x 25 reps
x 25 reps
x 25 reps

Band Face Pulls
x 25 reps
x 25 reps

Band Triceps Overhead Extensions
x 25 reps
x 25 reps
x 25 reps


A1 Band Pull Through
x 20 reps
x 20 reps

A2 Walking Lunges
x 30 reps --Total
x 30 reps --Total

Nasty little super set, no rest at all, glutes and hams burning like mad.


Squat
70kg x 5 reps
120kg x 5 reps
160kg x 3 reps
180kg x 1 rep
200kg x 1 rep --Paused. Form broke down quite a bit, need to make a few tweaks. Not too bad considering I've not had a squat session for about a month.

--Reverse Bands On
240kg x 2 reps --Messed up the walk out, went too far and had to come back a bit. School boy error.
240kg x 2 reps
240kg x 2 reps

On the grand scheme of things this wasn't a bad session and a good end result to my reload/test week. I've got stuff to work on but that's not a bad thing.

--Played with my 7.5kg KB at lunch

KB Curls
7.5kg x 15 reps (Each Side)
7.5kg x 15 reps (Each Side)
7.5kg x 15 reps (Each Side)
7.5kg x 15 reps (Each Side)

KB Curls -- Two Hands holding the "horns"
7.5kg x 100 reps
stephen9069Icon...02-11-2018 @ 18:42 
Avatar
Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
Hasnt sqautted in a month then pause squats 200kg lol ?

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