Gasp - Alive and Kicking

[Gasp]

I was going to call my new log "Dazed and Confused" but I`ll be more positive than that.

Resumed training properly on Friday after virtually nothing for just over two months other than some heavily supervised stuff from the ProActive Physio who I can only describe as a legend to be able to get this body up and running again.

Managed three lots of 30 mins treadmill Monday, Tues and Thurs

Down side is weight 110ks, bloody unfit and with a leg and elbow tear I lost form.

Shoulders look bad and would appreciate good feedback on form and exercises to achieve a good peak.

Did squats with huge single leg warm ups on the machine press.

Friday 13th

barbell squats

60 x 10

60 x 10

80 x 10

80 x 20

80 x 20

80 x 20

Felt good to get legs working this week and but through a wee bit tight.

Will look to cycle reps and weight continually.

[teamfatboy]

Hey G, nice to see you back..... sounds like that physio's a good one ?

Keep it up, the numbers will move soon enough.

[Grover]

welcome back, steady as she goes!

[Gasp]

Thanks Guys

Monday 16 May

Warmup with triceps, high rep with rope.

Light DB flys 4 sets.

Shoulder militarys

20 x 10

20 x 10

30 x 10

40 x 10

50 x 10

50 x 10

50 x 10

Dumbell press

10 x 10

12.5 x 10

15 x 10

15 x 10

40 minute walk

Squats tomorrow

[Gasp]

Tuesday 17 May

Armed myself with some Superpump Max today. Not sure why as I was only doing girls weights however short rests between sets and increased reps worked up a good sweat.

Warm up

Chest machine 2 sets 15

Pec dec 2 sets of 15

Flat bench

60kgs x 10

60kgs x 15

80kgs x 10

80kgs x 10

90kgs x 10

90kgs x 10

80kgs x 10

Strength right down at the mo but not risking anything silly either.

Squats

Long warm up and stretch session including one legged press on leg machine.

Barbell squats

60kgs x 12

60 kgs x 12

80kgs x 15

100kgs x 15

100kgs x 15

Bit tight after second set but good to feel the quads working.

Used Ab king pro for 10mins but unsure about these machines. Tend to get a better ab workout when running past the bustop and sucking it in for 5 mins.

[Gasp]

Previous week three solid cardio workout. and light weights. Stepped it up a bit for the next week and things feeling far better.

Weight not too flash at 109.

Low impact but Good quality stuff to free up the niggles.

Monday 23 May

Shoulder barbell press

30kgs x 10

40kgs x 10

50kgs x 10

60kgs x 10

60kgs x 10

60kgs x 10

Pushups 60 seconds rest between sets

14,18,14,14,20.

Tuesday 24 May

Pushups max 90seconds rest between sets

20,25,15,15,27

Wednesday 25 May

Push ups max 2 mins rest between sets

22,30,20,20,30

Thursday 27 May.

Bench Press

40kgs x 15

60kgs x 10

60kgs x 10

80kgs x 10

90kgs x 5

100kgs x 10

Bent over rowing

40kgs x 10

60kgs x 10

60kgs x 15

60kgs x 15

60kgs x 15

Friday 28 May

Trained early morning for once at CF Thorndon. Its was like being in a timewarp seeing many people who used to train at Golds 20 years ago.

Calves

6 sets with drop sets.

One legged press on horizontal leg press; 5 sets

Shoulders

dumbell press.

10kgs x 10

12.5kgs x 10

15kgs x 10

20kgs x 10

25kgs x 10

25kgs x 10

25kgs x 10

Saturday

Rest day

Sunday 29 May

Pushups only; max 60seconds rest between sets;

21,25,21.21,25.

Felt stuffed after this but elbows and shoulders really starting to free up.

Monday 30 May

30 minutes Cross Trainer

Stetching and light hamstring work 20 minutes

Squats; max 60seconds between sets for the 100kg sets

60kgs x 15

96kgs x 10

80kgs x 10

100kgs x 8

100kgs x 10

100kgs x 8

100kgs x 8

100kgs x15

Got through easier than expected. Going high rep for a while with three workouts per week with one big set on 100kgs at the end of each week.

[Gasp]

Friday 3 June

Bench

40kgs x 20

60kgs x 10

60kgs x 10

80kgs x 10

100kgs x 10

100kgs x 8

80kgs x 12

Saturday 4 June

Shoulders and biceps

Dumbell

10 x 10k

10 x 12.5

10 x 15

10 x 20

10 x 25

10 x 25

10 x 25

5 sets pushups (total 164) rest 90 secs

Sunday 5 June

Rest

Monday 6 June

6 sets pushups only (total 160) 60 seconds between sets

30mins exercycle

Tuesday 7 June

Got the quads working for best session since the injury.

Didnt plan to go so hard but two oldies next to me were doing a cybergenics style workout which seemed to motivate me a bit.

No wraps,neoprenes or belt and Felt good with stronger core following some cardio and heaps of pushups with limited rest.

60 kgs x 15

60kgs x 15

80kgs x 10

100kgs x 10

120kgs x 25

120kgs x 15

Seated hamstring machine

6 sets dropped twice on each.

Calf raise

3 sets of 20 on lights.

[Gasp]

Time for the weekly update

Getting the weights together again with some solid injury free reps and a ton of pushups to strengthen the core following loosely the principles of 100 push-ups in 7 weeks. Still no tricep isolation for another two weeks.

Weight is 109kgs. Still trying to ignore those deals at dominoes and KFC.

Might throw a "before" photo on here to put a bit of pressure on.

Wednesday 8 June

Bent over rowing

warmups to 3 x 10 100kgs

Barbell Shoulder press

warmups to 3 x 10 60kgs

Thursday 9 June

Puships and 30 mins cardio

Friday 10 June

Biceps

Bar x 20

30 x 10

40 x 10

50 x 10

50 x 10

50 x 8, drop set with 10kg dumbells

Saturday 11 June

Pushups 5 sets

Sunday 12 June

Rest

Main pre-workout boosters are still voltaren and nurofen.

Monday 13 June

circuit and pushups plus 30min walk

light flys

Bench

Bar x 20

Bar x 20

60 x 12

80 x 10

90 x 5

100 x 10

100 x 10

100 x 8, drop set 80 x 8

Tuesday 14 June.

Solid warmup with hip abductor machine and one-legged press on leg press machine.. Do some good high reps on these and you hit the ground running for squats.

Squats

60 x 15

60 x 10

100 x 10

120 x 5

130 x 1

130 x 2

140 x 18

140 x 10

[teamfatboy]

Jeepers gasp, 120x 25. 140x 18 :shock:

Those are some GOOD days in the office :clap:

[poos_n_wees]

Solid week Gasp :grin:

Getting the weights together again with some solid injury free reps and a ton of pushups to strengthen the core following loosely the principles of 100 push-ups in 7 weeks. Still no tricep isolation for another two weeks.

Weight is 109kgs. Still trying to ignore those deals at dominoes and KFC.Might throw a "before" photo on here to put a bit of pressure on.

You're not alone!!!! Stupid supermarket and their stupid vouchers behind the reciepts for discounted Dominoes.. :shifty:

I second the before photo idea.. Will keep you accountable :nod:

[Gasp]

Shocking bout of the flu knocked me for 6 over the last two weeks and took a week off.

27 June

Legs

Warmed up with single leg press on horizontal leg press for several sets of 20.

Also hip abductor machine for 5 sets.

Squats

10 x 60kgs

10 x 60kgs

10 x 80kgs

10 x 100kgs

5 x 120kgs

1 x 140kgs

15 x 140kgs

Not much fuel in the tank after the flu and was fighting for most of the reps in the last set. Kept telling myself all through this set that if I can get to 15 on a shit day then the next good day should be bloody fantastic.

29 June

Bench

Bar x 20

12 x 60kgs

10 x 80kgs

10 x 100kgs

10 x 100kgs

Dumbell shoulder press

12.5 x 12

15 x 10

22.5 x 10

25 x 10

27.5 x 10

27.5 x 10

Pullovers

3 x 25 with 25kgs

[Gasp]

Bigger Week at the Office with some satisfaction that theres still some hope for some progress over last year after wiping out a couple of injuries.

Assisted this bigger push with some supplements including vanadyl sulphate,a creatine load and have been using MRM Whey, Musashi Creatine Recovery Stack and TwinLab liquid amino fuel for recovery.

2 July

Shoulders and triceps

dumbell flys

3 sets of 10, 10kgs

Dumbell press

12-5 x 10

15 x 10

20 x 10

22.5 x 10

27.5 x 12

30 x 10

27.5 x 10

6 sets of 15 light tricep press

4 July

Back

Bent over rowing

60 x 10

60 x 10

80 x 10

90 x 10

100 x 10

100 x 10

100 x 10

One arm dumbell row 40kgs x 20 each arm and repeated no rest.

followed by light upright rowing

6 July

Bench

bar x 20 x 2

60 x 10

60 x 10

80 x 10

90 x 5

100 x 10

100 x 10

110 x 5

110 x 5

100 x 8

7 July

Biceps

Bar-bell curls

30 x 10

40 x 10

50 x 10

50 x 8

50 x 8

50 x 8,

8 July legs

30 min warm up with leg extentions and one legged press

Squats

60 x 12

60 x 12

100 x 12

120 x 5

140 x 4

160 x 3

180 x 10

Finished with back extension and some ab work.

[Old Bull]

Nice work on the Squats G :clap:

[Gasp]

Nice work on the Squats G :clap:

Thanks OB.

Just trying now to get a few reps under my belt before launching into a new log similar to last years goals.

At my age I can't afford too many more disasters. :pray:

[Gasp]

9 July

30 minute cardio only

10 July

Biceps and high rep one-arm rowing only.

11 July

Legs

Not due for today but no time in the rest of the week and have been recovering well since using regular supplementation of liquid aminos.

Big warm up with set after set of side back stretches, hip abductor machine and horizontal leg press.

60kgs did 15 reps and felt great and did and 12 60 seconds later.

100kgs x 10

120kgs x 6

140kgs x 5

160kgs x 10

160kgs x 10 with drop set of 120 x 8. Used loose belt, no wraps.

Work out was a bit tiring but looking to push gradually toward 190 in a few weeks.170 next week.

Finished on calf raises and seated hamstring machine.

[teamfatboy]

Nice work G - getting back in the groove.

Ain't it a shame when work interferes, tho!

[Gasp]

Thought I'd put three pics up to allow monitoring of progress.

Although legs are getting back to where I want them my upper body suffered through injury and two months off.

I'll be hitting the dumbells from now trying to add some better size, shapes and peaks while continuing to work on hammys and calves more.