View All Posts: plonker
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| » John R's journal of 'seeya later pec' (Go to post) | 14-11-2010 @ 18:33 | ||
| 17 weeks post-op tomo last week... general rehab stuff.. strict press upped it to 65 x5x5 shoulder felt a bit stiff at first then eased up felt ok... supersetted these with bw chins sets of 5.... felt easy but was very conscious about the pec bein stretched at the bottom then 27.5 seated db shoulder press 3x 8 deadlifts felt s**t on the back... 200 felt like the moon.. so dropped the weight and did stiff legs setsof 5 at 150.... today did squats/front squats both atg narrow stance... back squats 5x5 at 135 front squats 3 x 5 at 115 then did seated barbel shoulder press supersetted with bench press 40k on both 15 reps on bench/12 reps on shoulders x 4 sets.... pec feeling good!! | |||
| » John R's journal of 'seeya later pec' (Go to post) | 07-11-2010 @ 18:05 | ||
| 16 weeks post-op tomorrow.... so last couple of weeks... deadlifts been up to 4 sets of 210x3 feeling good... pressing strength/ shoulder integrity improving steadily can press 20 k dbs at all angles of bench... getting some shoulder pain still... db external rotation on knee 10k x 12 reps... was on holiday last week but found a half decent gym nearby and managed to keep rehab improving... today worked out shoulders and arms strict press 60k 5x5 feeling good seated db press 26 x 8 x 4 finished off with some bis and tris.... | |||
| » John R's journal of 'seeya later pec' (Go to post) | 25-10-2010 @ 16:08 | ||
| 14 weeks post op last week... deadlifts up to 200x3.. weight didn't even feel too heavy which i'm pretty pleased with... don't really seem to have lost too much strength.... pressing rehab also going well.... can now press 10k dbs at angles on a bench without any pain... standing barbell press up to 30k for 10 reps.. no pain.... Squats last week 4 x 10 110k atg narrow stance TODAYS session: Squats: 5 sets of 8 @ 120 k atg narrow stance then farmers 60 x 20m drop and turn then 80k 90k 100k... feeling pretty good... on holiday this wednesday.. the holiday i was gonna go on two days after i blew my pec...... tomorrow pressing/rehab | |||
| » John R's journal of 'seeya later pec' (Go to post) | 17-10-2010 @ 10:01 | ||
| 13 weeks post op (tomorrow) last week been doing more and more pressing... been doing overhead pressing with log bar + 5 (20k) can do oly bar but hurts my shouldermore... sets of 10 on each incline of bench with 8k db's... feeling good assisted chins and othe rowing/back work yesterday: decided to bite the bullet and go haevy-ish on deadlifts.. worked up to 180x4 weight felt fine considering havent deadlifted anything heavy in over three months... and pec felt fine... then some stiff legs and bent over rows.... finished off with rope pulls to face and tricep rope press downs... today: thought i'd get up early and do some heavy-ish farmers.. worked up to 90k.... pec felt fine.. although was quite conscious of it... then 40k farmers 50 metre relays to the park with another guy from the gym.... then step jumps on the railway bridge... then back again..... he had never done farmers walk before....he was broken... ha ha more pressing/rehab tomorrow... | |||
| » John R's journal of 'seeya later pec' (Go to post) | 12-10-2010 @ 13:50 | ||
| 12 weeks post-op yesterday todays training: upper body and rehab circuit of 10 reps on each exercise inverted ring rows/seated db shoulder press got up to 9k/assisted chin ups/standing log bar press (15k) pec/shoulder feeling good!! no pain elbow on knee external rotation.. 7k 10reps x 3 lower trap work and rear deltoid flys.... front straight bar cable raises... surgeon said everything in the right place and looking good, but to take it easy....... | |||
| » The Return of The Bull (Go to post) | 05-10-2010 @ 20:52 | ||
| nice defecits.. | |||
| » John R's journal of 'seeya later pec' (Go to post) | 05-10-2010 @ 20:50 | ||
| last week or so noticeably better... not getting anywhere near the same little niggles here and there as i was... see surgeon thursday... but feeling really good at the mo.. | |||
| » John R's journal of 'seeya later pec' (Go to post) | 05-10-2010 @ 15:11 | ||
| deficit deads (snatch grip) 130 x10 x 4 strict close grip press 6 x 20 x 3 pain free... good times | |||
| » John R's journal of 'seeya later pec' (Go to post) | 03-10-2010 @ 17:44 | ||
| ok so similar to last week... nearly 11 weeks post-op Am... 45 k farmers to the park taking it in turns jogging 30-40 metres each all the way to the bridge.. then step jumps/hops and runs then 10 sets of 50 metre farmers relay then the same back to the gym taking in turns PM squats controlled descent atg 50x8 70x8 100x5 110x4 120x4 130x4 140x4 140x 3 140x3 140x3 lying ham curls.. stack, sets of 5 toes pointed up concentrically pointed away eccentrically 5 second descent Ez bar close grip shoulder press/ 4k 1 arm db press (bad arm) flat very close grip bench sets of 6/ press up on smith machine bar at about 1 metre sets of 6 then db on knee external rotation 4 k x3 x 15 bad arm... feels very good good today...... see surgeon thursday... see what he says... | |||
| » John R's journal of 'seeya later pec' (Go to post) | 26-09-2010 @ 10:26 | ||
| Today Am: light farmers round robin to the park with two guys i work with... then stair stuff on a railway bridge.. then farmers back Pm: squats/light fat grip deads/rehab work just got back from Am session.. 40k farmers (jog) for about 50-60 metres each round robin until we got to the park... had about 5 go's each.... got to the bridge.. two flights of 15 steps 1x running up every step 1x running up every other step 1x jumping every step 1x jumping every other step 1x jumping every 3 steps 1x jumping every 4 steps 1x jumping every 5 steps (found my limit here) then 1 legged hops every step then 1 legged hops side on to steps then 5 times up and down running as fast we could (3-4 steps each stride) then the same farmers jogging back.... took about 30 mins total... great conditioning session.... legs jellified... loving the stair work... squats in 4.5 hours!! | |||
| » how heavy does your music collection go (Go to post) | 25-09-2010 @ 21:07 | ||
Post Edited: 25.09.2010 @ 21:08 PM by plonker Meshuggah- Bleed enjoyhttp://www.youtube.com/watch?v=qc98u-eGzlc lovely stuff, lamb of god, deftones, slayer, mastodon, will haven, dillinger escape plan..... | |||
| » John R's journal of 'seeya later pec' (Go to post) | 23-09-2010 @ 15:56 | ||
| best session so far today... ez bar close grip bench sets of 50 reps..... supersetted with rope pulls... sets of 20... + some cable external rotation/ bent over cable raises/standing front cable raises.. starting to notice day by day improvement after a 2 week stagnation... another 2-3 weeks of this and i should be well on the way proper training again... annoying thing is that shoulder pressing actually hurts the pec a little but benching doesn't  joni.... did you have that or? | |||
| » John R's journal of 'seeya later pec' (Go to post) | 20-09-2010 @ 23:02 | ||
| 9 Weeks post-op trained yesterday... best session yet.... Squatted properly for the first time.... pec feels fine.. bit of pain in rotator cuff to begin with... eased off though and today feels fine.. got up to 120x5 felt pretty comfy then did some fat grip DOH deadlifts... these make the width about 2.5" got up to about 120 for 2 or 3 didn't even noticed the pec floor pressing with 4 k dbs... felt good... bent over row (narrow neutral grip) got up to 50k... again felt great then some rope pulls ... shoulder feeling a lot looser.... and today no soreness in shoulder from the session... | |||
| » Bish's big bad journal (Go to post) | 17-09-2010 @ 20:21 | ||
Watch out for that hombre.... i learned the hard way  | |||
| » Bish's big bad journal (Go to post) | 09-09-2010 @ 21:52 | ||
you're starting to scare me bish  | |||