Disc Protrusion Journal
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| luki |  | 14 June | 14-06-2021 @ 10:23 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | First day back after a week of holiday binge drinking in Mayo. 3* 5 40kg front Sq. (couldn't manage 5 on the 50kg. maybe not warmed up enough). 3*5 Deadlift 90kg 3*15 Band push apart 3x10 Hip raises 2x10 bicycle lying things | ||
| luki |  | 17 June | 17-06-2021 @ 19:44 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | 3* 8 40kg front Sq. 3*5 Deadlift 100kg 3*10 Band push apart 3x10 Hip raises 2x10 bicycle lying things | ||
| luki | | 21 June | 21-06-2021 @ 14:10 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Had physio Friday and she changed up my form and work on hip mobility. Monday Front Sq 40kgx5x3 Concentrate on high chest. Box Squat debt until I can stop forward lean. (try to increase to 10repsx3sets) Deadlift 80kgx5x3 slow descend. (Try 90kg next time) Overhead squat with band facing wall. Forehead shouldn't hit wall. (Move this to warm up.) Band push apart count 3 out 3 in. Hip raises 3x10 Lying bicycle 3x10 (should go back to doing 3x20) Band on knee pull towards center of body. Turn and push away from center. 3x10x10 each side. Foot on plate. Stretch arm overhead on other side and pull hip up above foot on plate side. 10secs x 3. Should have stretch in floor side inner groin. 5 mins skipping. | ||
| luki | | Thursday 24 June | 24-06-2021 @ 10:56 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Skipping 30 jumps then warm up. Overhead squat with band facing wall 8rx3set. (really stiff on hips) Foot on plate arm overhead on other side and pull hip up above foot on plate side. 10secs x3 Deadlift 80kg 5, 8, 10 (started to loosen up on hips by set 2) Band push apart 15x3sets. Front Sq 40kg 8x3 Concentrate on high chest. Hip raises 15rx3sets Lying bicycle 20x2sets Band on knee pull towards center of body 3x10 each side. 50 skip jumps. Need to look up how to setup a skipping rope. Its all curly and can't decide if its too long or short. | ||
| luki | | 28 June | 28-06-2021 @ 16:51 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Did exercise with my Mrs today. She is the grumpiest training partner ever. Skipping 30 jumps then warm up. Overhead squat with band facing wall 10x3set. Foot on plate arm overhead on other side and pull hip up above foot on plate side. 10secs x3 Front Sq 40kg 8x3 Band push apart 10x3sets. Deadlift 80kg 8x3 Hip raises 15rx3sets Lying bicycle 20 Awful chest pain at last exercise. Stopped. | ||
| luki | | 30 June Wednesday | 30-06-2021 @ 13:28 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Deadlift 90kg 8x3 Overhead squat with band 8x3set. Band push apart 10x3sets. Front Sq 45kg 5x3sets Side and front raises with 2.5kg plate 10f,10s×3sets Lying bicycle 20x2sets Hip raises 10rx3sets | ||
| luki | | Monday 5 July | 05-07-2021 @ 12:24 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Post Edited: 05.07.2021 @ 12:25 PM by luki Overhead squat with band 8x3set.Front Sq 45kg 8x3 Band push apart 10x3sets. Deadlift 95kg 5x3set try ,8*3 next set Foot plate stretch 10secx2 each side Hip raises 15rx3sets Bicycle 10*3 | ||
| luki | | 13 July 2021 | 13-07-2021 @ 10:52 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Hip raises 10rx3sets Bicycle 20*3Front Band push apart 10x3sets. Overhead squat with band 8x3set. Deadlift 95kg 5x3set Squat 50kg 5x3 Foot plate stretch 10secx2 each side | ||
| luki | | 15 July 2021 | 15-07-2021 @ 11:56 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Overhead squat with band 8x3set. Band push apart 10x3sets. Foot plate stretch 10secx2 each side Squat 50kg 5x3 Struggled with the clean so added hang cleans 5x1 Deadlift 100kg 5x3set Hip raises 10rx3sets Bicycle 20*3Front | ||
| luki | | 19 July 2021 | 19-07-2021 @ 12:06 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Hip raises 10rx3sets Bicycle 20*3Front (no shoes) Overhead squat with blue band 8x3set. Band push apart 10x3sets with blue band in and out. Deadlift 100kg 5x3set Foot plate stretch 10secx2 each side Squat 50kg 5x3 Power clean 50kg 3x3 Kettlebell 12kg gun arnold press superset with curl 5x3sets Strapped two 20kgs together and cleaned to chest and walk 20m (was moving too much to shoulder.) | ||
| luki | | 22 July 2021 | 22-07-2021 @ 10:46 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Hip raises 10rx3sets Bicycle 20*3Front (no shoes) Overhead squat with blue band 8x3set. Band push apart 10x3sets black band Band push out 10x3 with blue Clean 50kg 2 Squat 50kg 2 Squat 60kg 3x3 (felt like max for set one. Too hot?) Clean 60kg 3 (getting time wrong on hang), hang clean x 3 Clean x3 Kettlebell Arnold gun press 12kg 6x3sets Deadlift 90kg x3, 110kg 3x3 Kettlebell 12kg curl, 5kg plates side raises 8x2sets | ||
| luki | | 28 July 2021 | 28-07-2021 @ 14:45 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | 15 mins rowing (lashing rain so decided not to do weights) Sun came out Deadlift 110kg 5x3 Kettlebell Arnold gun press 16kg 5x3sets Side raises curls, Kettlebell 5kg plate, rows 16kg superset 10x3sets Started raining. Hip raises 10rx3sets Bicycle 20*3 Overhead squat with band on knee and overhead 10x3set. Band push apart 10x3 No cleans or front sq. Got jab Monday and arm is sore. | ||
| luki | | 1 August? | 02-08-2021 @ 13:25 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Post Edited: 02.08.2021 @ 13:25 PM by luki Hip raises 10rx3setsOverhead squat with band on knee and overhead 10x3set (having a bit or knee pain after 20km walk yesterday.) Bicycle 20*3 Band push apart 10x3 Deadlift 110kg 5x3 Kettlebell Arnold gun press 16kg 8x3 Power clean 60kg 5x3 Side raises curls, Kettlebell 5kg plate 8x3 Rows with 20kg plate on bar 10x3 | ||
| luki | | 10 August 2021 | 10-08-2021 @ 11:54 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Hip raises 10rx3sets Bicycle 20*3 Overhead squat with band on knee and overhead 10x3set (having a bit or knee pain after 20km walk yesterday.) Band push apart 10x3 Band shoulder mobility rolling 10x3 Power clean 60kg 5x3 (first set hard. Warmup with lower next time.) Deadlift 110kg 5x3 (try 120 next time) Kettlebell Arnold gun press 16kg 8x3 Side raises curls, Kettlebell 5kg plate 8x3 | ||
| luki | | 13 August 2021 | 13-08-2021 @ 11:29 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Deadlift 60x3, 90x3, 110x3 120 3x3 Kettlebell Arnold gun press 16kg 10x3, Row 24kg 10x3 superset Side raises curls, Kettlebell 5kg plate 8x2 Hip raise on beam with 10 second holds x2 Hip Raise 15x2 Thick band knee push apart 10x3 Overhead squat with band 10x3 Bicycle 20x2 | ||