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» Pec tear recovery and beyond! (Go to post)11-04-2012 @ 18:54 
Am -
20min cycle
15min run

Pm -
Safety bar squats
1 x 5 @85kg
1 x 5 @95kg
1 x 5 @107.5kg
1 x 10 @65kg

DB shoulder press
5 x 10 @10kg

Military press
2 x 10 @30kg
1 x 10 @20kg

Close grip pull downs
2 x 15 @Full stack

Rope push downs
2 x 10 @7

Rack pushups
Pin 5 x 20 @BW

Rotator cuff stuff
30min cycle.

222/100/46
74.5kg
» Pec tear recovery and beyond! (Go to post)10-04-2012 @ 20:18 
No training
No idea food or weight
Getting frustrated with my body at the min but I will rectify that over the next few weeks,
» Pec tear recovery and beyond! (Go to post)08-04-2012 @ 22:47 
fctilidie said:I've honestly not witnessed that type of thing before, I've heard people say it happens but mainly training at home I don't get to see it.

Yeah I'll be in on Saturday as usual.


One day you should come to fitness first... 1/4 rep benching 100kg is the usual, needles hanging out of most the guys. I've yet to see anyone there squat more then 2' deep either. On the plus side, squat rack is free the majority of the time!
» Pec tear recovery and beyond! (Go to post)08-04-2012 @ 22:20 
fctilidie said:Looked strong yesterday matey.

Did you see them 2 lads benching near me when I was doing split jerks at the end? The first lad had a go with 60kg, stopped about 4 inches from his chest and failed to lock it out so the other guy spotted it, and he proceeded to help him do another 7 reps like that. So the guy that was spotting does a few with 60kg stopping about 5 inches from his chest each time, then he get up adds another 40kg and does a few more half reps with the 100kg. Then he turned to the guy that had to have his help to do 60kg and said do you think you can go heavier? The guy says probably, so they put 80kg on the bar and this time he can't even stop short of his chest as its too heavy and it just rests on his chest, so the guy again grabs it and helps him do about 5 reps. My mind was blown!


Cheers! And yourself with that log..

I saw the bar loaded to 100kg and thought this isn't going to end well.. Didn't bother watching, some people just won't listen anyway! It's ridiculous what some people are doing but each to their own eh! Are you down again this weekend?
» Pec tear recovery and beyond! (Go to post)08-04-2012 @ 21:08 
Rotator cuff stuff

DB shoulder press
5 x 10 @9kg

Lat pull down close grip
4 x 12 @Full stack(14)

Rack pushups (pin 6)
30

Barbell rows
3 x 10 @30kg

Military press
3 x 8 @30kg

Tricep rope pushdowns
3 x 10 @6

73.5kg
204/293/35
» Pec tear recovery and beyond! (Go to post)07-04-2012 @ 12:48 
Post Edited: 07.04.2012 @ 19:56 PM by Sawyers
Tried some upper body stuff, everything done slow and controlled.

Rotator cuff stuff

DB shoulder press
5 x 10 @8kg

Lat pull down close grip
4x10, 6x10,  8x10, 10x10, 12x10, full stack(14)x10
1 x 10 @ 4
1 x 10 @ 6
1 x 10 @ 8
1 x 10 @ 10
1 x 10 @ 12
1 x 10 @ 14 (full stack)

Ring pushups
50

Safety bar squats
2 x 5 @ 25kg
1 x 5 @ 65kg
1 x 3 @ 95kg
1 x 1 @ 115kg
1 x 1 @ 125kg
1 x F @ 135kg
1 x 1 @ 135kg
1 x 3 @ 105kg
2 x 1 @ 105kg
1 x 2 @ 65kg

Tricep rope pushdowns
1 x 10 @ 5
1 x 10 @ 6
1 x 10 @ 7

Barbell rows
3 x 10 @ 20kg

Military press
3 x 10 @ 20kg

Stretched etc

201/140/51
» Pec tear recovery and beyond! (Go to post)06-04-2012 @ 12:50 
Rest day

200/139/51
74.2kg
» Pec tear recovery and beyond! (Go to post)05-04-2012 @ 18:12 
Post Edited: 05.04.2012 @ 18:54 PM by Sawyers
Rotator cuff stuff
Db shoulder press
3 x 10 @ 7kg

Ring pushups
40

Safety bar squats - not heavy but much better reps, I think..
1 x 3 @85kg
1 x 3 @97.5kg
1 x 10 @110kg (belt)

http://www.youtube.com/watch?v=Z8f5VYuxqQo

Good mornings (safety bar)
3 x 10 @45kg

Incline weighted situps
2 x 10 @20kg
1 x 15 @BW

Ran 4miles light pace, pec feels a bit sore so il lay off the running for a bit.

197/139/49
74.1kg
» Pec tear recovery and beyond! (Go to post)05-04-2012 @ 10:47 
Ran 4miles fairly light pace

73.5kg
206/474/56
» Pec tear recovery and beyond! (Go to post)03-04-2012 @ 12:36 
Post Edited: 03.04.2012 @ 19:45 PM by Sawyers
Safety bar squats
5x80kg
5x90kg
5x105kg

Safety bar squats
5 x 10 x 65kg

Weighted incline situps
2 x 10 x 15kg

Rotator cuff stuff

Db shoulder press
15 x 6kg

Ring pushups (pushups onto boxing ring from standing)
30

200/140/50
74.0kg
» Pec tear recovery and beyond! (Go to post)02-04-2012 @ 17:12 
Post Edited: 02.04.2012 @ 19:11 PM by Sawyers
Safety bar squats (paused at the bottom and fast in the way up)
5 x 3 @65kg

Pistol squats
4x3

GHR
2x3

Incline situps
2x25

Rotator cuff stuff

Db shoulder press
5kg x 15

Ring pressups
25

201/139/50
74.5kg
» Pec tear recovery and beyond! (Go to post)28-03-2012 @ 17:03 
Also.. As I'm not getting any phisio, I'm wondering what type of exercises etc people would be doing in my situation? In terms of my tendon strength I'm told I'm weeks ahead but I don't want to push it. Any thoughts? (7weeks post op today)
» Pec tear recovery and beyond! (Go to post)28-03-2012 @ 16:54 
Post Edited: 28.03.2012 @ 17:00 PM by Sawyers
Yesterday I cycled a bit, ran a bit and generally chilled out.
Forgot to mention... I did one arm deadlifts, just 50kg x 25 reps.

Then one arm bb power clean
50kg x 1 x 5


Today I went out and jogged for a few hours before my pec started giving me grief. So stopped there.
Lower back feels better today so il safety bar squat tomorrow again!
» Pec tear recovery and beyond! (Go to post)27-03-2012 @ 12:11 
Post Edited: 27.03.2012 @ 12:13 PM by Sawyers
Youre right! Killed me to do it but i was feeling particularly motivated that day!

Am session
15 x 15second sprints on a bike, foam rolling, stretching etc.

Pm session
Attempted to squat...
25kg x 5
65kg x 5
85kg x 10

Called it a day and left, my lower back was still sore from Friday.

Also, last tuesday i was lifting something small.. I felt something snapping, a similar pain to when i tore my pec, on my rig bicep. Fearing it was my pec i booked an appointment asap and iced the area. I went to the Dr n 26th about my bicep, he thinks ive ruptured the long head of my bicep. Fantastic! I've moved my appointment with my consultant forwards as that will be quicker then re-referral through gp.

73.5kg
» Pec tear recovery and beyond! (Go to post)24-03-2012 @ 13:38 
Safety bar squats

25kg x 5
65kg x 3

120kg x 5 x 19sets
120kg x 16

Slowly died afterwards...

Foam rolling, stretching etc.

Then walked on the treadmill whilst reading for an hour as I had some time it kill.


24th - did 2sets of 5 with 120kg, called it a day as I'm struggling to walk as it is... Will rest for a few days then start again Happy

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