Disc Protrusion Journal
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| luki |  | ... | 30-08-2021 @ 15:11 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | 30 August Was trying to do some more rowing to get my fitness up and loose some belly. Walking/Hiking isn't cutting it. Could feel my back getting niggles again, so going to add in light deadlifts to keep healthy. Deadlifts 60kg x 10 reps x 3sets Rows 60kg x 8 x 3 Kettlebell goblet squat 24kg x 8 x 3 Started raining so skipped arms. Row tomorrow. | ||
| luki |  | ... | 02-09-2021 @ 14:52 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Post Edited: 03.09.2021 @ 11:31 AM by luki TuesdayRowing 10mins warmup 2x5min fast. 4280m Thursday Kettlebell goblet squat 24kg x 10 x 3 Ohp 16kg 10 L/R x3 sets Deadlifts 60kg x 10 reps x 3sets KB Clean 24kg 5 R/L x3 Hip raises. Friday 3 September More rowing. Tired back. 2x10 mins. 30 second rest between sets. 4180m | ||
| luki | | ... | 06-09-2021 @ 12:51 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Post Edited: 09.09.2021 @ 13:00 PM by luki Monday 6 SeptemberDeadlifts 60kg x 10 reps x 3sets Rows 60kg x 10 x 3 Kettlebell goblet squat 24kg x 10 x 3 Tuesday Rowing 10mins x2 Thursday Deadlifts 80kg x 8 reps x 3sets KB Ohp 16kg 8 L/R x3 sets (tried to do really strict. Maybe need a 20kg kb.) KB Clean 24kg 8 R/L x3 | ||
| luki | | ... | 14-09-2021 @ 20:18 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Post Edited: 19.09.2021 @ 12:28 PM by luki Tuesday 14 SeptShouldered Squat kb 24kg 10 R/L x3 KB Ohp 16kg 8 L/R x3 sets Deadlifts 80kg x 10 reps x 3sets Hip raise 20x3 Sunday 19 September Shouldered Squat kb 24kg 10 R/L + Deadlifts 80kg x 10 reps x 3sets as superset KB Ohp 16kg 10 L/R clean and press x3 sets | ||
| luki | | ... | 18-10-2021 @ 14:51 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Post Edited: 18.10.2021 @ 15:00 PM by luki Switched program to Dan John Easy Strength for Fat Loss. It's an add weight gradually program. Starting light.Ab wheel (skipped need to buy) Deadlift 3*3 90kg Ohp 5*3 24kg kb Clean and press 3*3 40kg (having some issues locking shoulders and not arching back) Row 10*2 40kg (meant to do pull ups but need to figure out rail) Swing 16kg kb x 75reps Walked dog | ||
| luki | | ... | 19-10-2021 @ 14:08 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Front sq 40kv 3*3 Ohp 40kg 3*3 these were s**t. Need to practice lockout with empty bar. Deadlift 110kg 3*3 Swing 16kg 75 Walk the dog. | ||
| luki | | ... | 22-10-2021 @ 12:08 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Deadlift 110kg 3x3 OHP 16kg kb 8x3 trying to get arm back and locked right for each. Clean 24kg kb 5 each side x2 sets Swing 16kg kb 25 switching (rest) 4x10 each side no break, rest 15 switching. Walk the dog. I think I want a 20kg kb. | ||
| luki | | ... | 25-10-2021 @ 15:47 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Ohp KB 24kg x 3 es DEADLIFT 110KG 3*3 F SQUAT 40KG 5*3 ROW 40KG 8*3 | ||
| luki | | ... | 01-11-2021 @ 15:29 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Post Edited: 01.11.2021 @ 15:31 PM by luki F SQUAT 40KG 5*3 (need to move to 5x5)DEADLIFT 110KG 3*3 (was feeling these with the cold today.) Ohp KB 24kg x 5. Was able to strict press. KB swing 10 with 24kg, 25 with 16kg, 35 with 24kg (try 24kg for all next time.) ROW 40KG 8*3 Walk dog | ||
| luki | | ... | 03-11-2021 @ 20:32 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | KB swing 24kg 25 DEADLIFT 110KG 3*3 F SQUAT 45KG 5*3 Ohp KB 16kg 8x3 KB swing 24kg 25x2 Walk dog | ||
| luki | | ... | 09-11-2021 @ 17:43 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Hang 30secs F SQUAT 45KG 5*3 Ohp 50*1, 40kg 5*3 DEADLIFT 110KG 3*3 KB swing 24kg 10es *3 Ohp KB 16kg 8es x3 Hang 30secs Walk dog Picked up a rack for €50. | ||
| luki | | ... | 15-11-2021 @ 13:22 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | F/Squat 45kg 5*5 Row 45kg 3*10 Hang 30sec X2 Deadlift 115kg 3*3 Swing 24kg 2*20 | ||
| luki | | ... | 18-11-2021 @ 11:20 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | F/Squat 47.5kg 5*5 (tried last two sets with fingers on bar instead of arms crossed. Can't get should position anymore.) OHP KB 16kg 3x10 (having issues getting head through) Hang 30sec X3 Pushing shoulders apart on bar and trying to get head through. Can't get into back squat position on the bar atm. Power Clean 47.5kg 5*5 Swing 24kg 2*20 both hands, 10 alternating, 5 right, 5 left, 10 both hands. Really winded after these. Farmers 24kg, 32kg kb, 1 lap, 2laps, 1 lap. Walk dog. I seem to have lost a lot of shoulder mobility since 2018. Not sure if that is related to back injury or sleeping on side. | ||
| luki | | ... | 22-11-2021 @ 15:16 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Deadlift 120kg x3 x3 Row 60kg x5x5 F/Squat 60Kg 5 x3sets. Tough at bottom. Try 5x5 Wednesday. | ||
| luki | | ... | 29-11-2021 @ 22:52 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Swing 20 24kg Ohp 8*2 16kg F/sq 5*3 60kg Deadlift 8*3 60kg Ohp 5 24kg | ||