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IkonTheHologram		...	17-03-2014 @ 13:33
Member 4310, 252 posts SQ 240, BP 165, DL 240 645.0 kgs @ 110kgs UnEq	Post Edited: 17.03.2014 @ 13:34 PM by IkonTheHologram More physio reckons pain should completely disappear over the next few days and everything's lined up how it should be Bench - was told not to arch massively so pretty much flat back benching Bar x 10,10 40 x 3 60 x 3 80 x 3 100 x 3 120 x 2 140 x 1 150 x 1,1,1 Incline Bar x 10 40 x 3 60 x 3 80 x 3 100 x 3 120 x 1 130 x 1 140 x 1 - PR - ugly rep but still got it Seated rows - 3 sets of 15 Tate press - 3 sets of 10 Curls - 3 sets of 8-12
IkonTheHologram		...	19-03-2014 @ 20:16
Member 4310, 252 posts SQ 240, BP 165, DL 240 645.0 kgs @ 110kgs UnEq	Deadlifts Bar x 10,10 40 x 25,25,25 Switched to sumo 60 x 2 80 x 2 100 x 2,2 Squats 60 x 10,10 100 x 5,5,5,3,3,3
IkonTheHologram		...	11-04-2014 @ 13:07
Member 4310, 252 posts SQ 240, BP 165, DL 240 645.0 kgs @ 110kgs UnEq	Deadlifts Bar x 10,10 40 x 5,5 70 x 3,3 90 x 3 120 x 2 140 x 2 160 x 5 Paused Pulls no belt 120 x 2,2,2,2,2 Squats 60 x 5,3 80 x 3 100 x 2 120 x 2 140 x 2,2,2,2,2 Hamstring curls x 7th pin x 8,8,8
IkonTheHologram		...	14-04-2014 @ 11:42
Member 4310, 252 posts SQ 240, BP 165, DL 240 645.0 kgs @ 110kgs UnEq	Squat Bar x 10,5 40 x 3 60 x 3 Belt on 80 x 3 100 x 3 120 x 1 140 x 1 160 x 3 - easy all quick reps but didn't wanna go balls out 140 x 5 100 x 5 - 2 ct pause squats RDL no belt 120 x 12 - hard 100 x 12 100 x 12 Went in saw osteopath still need more accupuncture as my psoas is still tight
IkonTheHologram		...	16-04-2014 @ 20:14
Member 4310, 252 posts SQ 240, BP 165, DL 240 645.0 kgs @ 110kgs UnEq	Deadlift Bar x 20,20 40 x 3,3 70 x 3,3 90 x 3 120 x 3 140 x 3 170 x 3 - nice easy reps but was feeling a lot of pressure in lower back not sure what the deal was, no pain though Defecit 1 green plate no belt 140 x 3,3,3,3,3 Messed about with some sumo stance leg presses and kettle bell swings to target hammies/glutes
IkonTheHologram		...	18-04-2014 @ 13:37
Member 4310, 252 posts SQ 240, BP 165, DL 240 645.0 kgs @ 110kgs UnEq	Post Edited: 18.04.2014 @ 13:38 PM by IkonTheHologram Warm up 20 min bike to the gym 20kg kettle bell swings x 15,10,10 Squat stretch Adductor stretch Squats Bar x 10 40 x 3 60 x 3 80 x 3 Belt on 100 x 3 120 x 3 140 x 2 160 x 1 170 x 5 - last rep was dogs**t, knees came in badly but back didn't hurt so giving me a bit more confidence to push harder now 140 x 3,3,3,3,3 RDL with belt 60 x 5 110 x 5 140 x 8 - hard, hate these so going to carry on doing them Messed about with some DB Incline bench and OHP but both aggrevate my shoulder Notes - strength coming back but squats didn't feel right technique wise but managed to bang out 5 at 170 so Monday see what I can do with 180 probably do something like 5 sets of 3.
IkonTheHologram		...	21-04-2014 @ 16:24
Member 4310, 252 posts SQ 240, BP 165, DL 240 645.0 kgs @ 110kgs UnEq	Warm up 15 min bike Kettle bell swings Squat stretch Squats Bar x 10 40 x 3 60 x 3 80 x 3 100 x 2 120 x 2 140 x 2 160 x 1 180 x 2,2,2,2,2 - hard 100 x 10 Tricep pushdowns 3 sets Shoulder rehab in a circuit External rotations Internal rotations Rear delt work Lateral raises Front raises
IkonTheHologram		...	23-04-2014 @ 21:14
Member 4310, 252 posts SQ 240, BP 165, DL 240 645.0 kgs @ 110kgs UnEq	Warm up Bike to gym 10 mins Kettle bell swings X band walks Hip flexor stretches Deadlifts Bar x 10 40 x 3,3,3 70 x 3 90 x 3 120 x 3 140 x 2 160 x 2 180 x 3,3,3,3,3 - felt great all flew up and back didn't tweak at all Paused pulls 140 x 2,2,2,2 Bench Bar x 10 40 x 3 60 x 3 80 x 3 100 x 5 - shoulder hurt 60 x 12 Shoulder hurt but can't be far off being sorted hopefully Pull throughs 3 sets Planks 2 sets Messed about trying to do pin zercher squats failed a 140 and then laying on my back trying to use the smith machine like a leg press
IkonTheHologram		...	25-04-2014 @ 13:35
Member 4310, 252 posts SQ 240, BP 165, DL 240 645.0 kgs @ 110kgs UnEq	Warm up Bike 20 mins to the gym X band walks Kettle bell swings Squat stretch Band pull aparts Squat Bar x 5 40 x 3 60 x 3 80 x 2 100 x 2 120 x 2 140 x 2 160 x 5,5,5,5,5 - paused last rep 140 x 1 - 5 second pause squat, no idea why I did this RDL - 100 x 25 used straps Lat pull down - 13th pin x 8 1 armed row machine - 50 x 8 just to finish off Face pulls 5th pin x 8,8 Squats felt real fast and stable today fair enough it was only 160 but felt great, low bar position, hands in as close as I can and feet a touch wider than usual and trying to implement pressure breaths
IkonTheHologram		...	28-04-2014 @ 13:38
Member 4310, 252 posts SQ 240, BP 165, DL 240 645.0 kgs @ 110kgs UnEq	Warm up 20 min bike to the gym X band walks Kettle bell swings Sit in squat position Band work for upper body - rotations, pull aparts, external rotations Squat Bar x 5 40 x 3 60 x 3 80 x 3 100 x 3 120 x 2 140 x 1 Belt on 165 x 4,4,4,4,4 pretty easy Didn't think to use a slingshot until today, was messing about trying floor presses but they aggregated my shoulder so used slingshot and bang pain gone Slingshot bench 60 x 3 100 x 3 140 x 1,3 120 x 5 100 x 5,15 Guess il just start benching using slingshot for now, better than no pressing at all I guess, Standing lat pull down 3 sets of 8-12
IkonTheHologram		...	30-04-2014 @ 21:22
Member 4310, 252 posts SQ 240, BP 165, DL 240 645.0 kgs @ 110kgs UnEq	Weight this morning 242lb Warm up Bike to gym Kettle bell swings Overhead squat stretch Shoulder stuff Deadlifts 40 x 3 70 x 3 90 x 2 120 x 1 140 x 1 Belt on 170 x 1 190 x 2,2,2 @ 8 200 x 2 @ 8 Defecit SLDL - 1 green plate 140 x 5,5,5.6 - no belt RDL 120 x 20 Bench Bar x 10,10 40 x 3 60 x 3 80 x 3 Add slingshot 100 x 3 120 x 1 140 x 1 140 x 5 @ 9 100 + 15 chain x 2,2,2,2,2 @ 7 100 x 22 @ 10 Face pull 3 sets Reverse pec dec 2 sets
IkonTheHologram		...	02-05-2014 @ 14:37
Member 4310, 252 posts SQ 240, BP 165, DL 240 645.0 kgs @ 110kgs UnEq	Warm up 20 min bike to the gym Kettle bell swings Leg swings Sit in squat position Overhead squats Jumps, sitting on box jump onto bench with 20kgs Squat Bar x 10 60 x 3 80 x 3 100 x 3 120 x 3 Belt on 140 x 2 160 x 1 180 x 2 @ 7 180 x 2 @ 8 180 x 2 @ 8 180 x 2 @ 9 - first rep fell apart just as I was hitting the hole felt like my body gave out and just turned into a wet noodle Bench with the slanger Bar z 10,10 40 x 3 60 x 3 80 x 3 100 x 2 120 x 1 130 x 3,3 140 x 2,2,2,2 all @ 8 Seated rows - 16th pin x 15 then a couple back off sets controlling the weight a bit more Face pulls - 3 sets of 10-15 Curls 2 sets
IkonTheHologram		...	03-05-2014 @ 13:34
Member 4310, 252 posts SQ 240, BP 165, DL 240 645.0 kgs @ 110kgs UnEq	Sheiko Week 1 Session 4 Warm up Bike to the gym Kettle bell swings Leg swings Shoulder stuff Deadlifts Paused Bar x 10,10 70 x 3 90 x 3 120 x 3 140 x 2 160 x 2 180 x 2 - technique felt off and I'm a bit paranoid with these so dropped the weight down to 160 160 x 2,2,2,2 Deadlifts felt slow and heavy today Bench Slingshot Bar x 10,10 Add slanger 60 x 3 80 x 3 100 x 3 120 x 5,5,5,5,5 - all easy and moved fast Tricep pushdowns 4 sets of 8-15 Face pulls 3 sets of 12 32kg Kettle bell swings - 12,12,12
IkonTheHologram		...	05-05-2014 @ 13:41
Member 4310, 252 posts SQ 240, BP 165, DL 240 645.0 kgs @ 110kgs UnEq	Sheiko Week 2 Session 1 Warm up Bike to gym Kettle bell swings Shoulder work Hip flexor stretch Squat Bar x 5 60 x 3 80 x 3 100 x 3 120 x 2 140 x 1 160 x 1 180 x 1 190 x 2 @ 8.5 - re racking it something went dodgy in my left knee, sat down thought f**k it il just carry on, as I got up it was painful as fuarck so had to bin it off there! Bench Bar x 10,10 60 x 3 80 x 3 100 x 2 120 x 1 130 x 2,2,2,2 140 x 1 @ 10 lol 100 + 15 chains x 2,2,2,2 Lat pull down 15th pin x 8 - bit of cheating 10th pin x 12 - strict Underhand pull ups x 5,5,5
IkonTheHologram		...	07-05-2014 @ 21:15
Member 4310, 252 posts SQ 240, BP 165, DL 240 645.0 kgs @ 110kgs UnEq	Warm up Bike to the gym Band traction things for hip flexion Shoulder stuff Bench Bar x 10,10 40 x 3 60 x 3 80 x 3 100 x 2 120 x 1 130 x 3,3 135 x 2 @ 10 hard as f**k 130 x 2,2,2,2 Sumo Deadlift 70 x 3 90 x 3 120 x 3 140 x 2 160 x 2 170 x 5 180 x 8,5,3,3,3,3,3 Tricep work - 5 sets Face pulls - 3 sets Actually gonna stick to sumo and see where it goes, it works in my head but have to see how I get on, feels a more natural lift than conventional, just need to work on being able to open my hips more and get my knees right out.

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