Lavers Workout Log

[Laver]

Wednesday 21st May 2008

Back and Traps

Flat Bench BB Rows

5 * 60 * 1

6 * 55 * 1

Pulls-ups

4 * BW * 2 (5th Spotted)

V-Bar Pull-downs

5 * 150Lb * 2

Straight Bar cable Rows

6 * 135Lb * 1

Deadlifts

4 * 130Kg * 2

BB Shrugs

6 * 60kg * 1

Comments

Awesome session,

Still making progress,

Stilling making 5kg a week gains on deads,

Next week should hit 135kg, after that might be a bit to much, 2.5kg increments perhaps.

Everything else going well, look forward to being able to bust out more pullups.

Tomorrow - Shoulders and Triceps

[samoan_muscle]

Pulls-ups

4 * BW * 2 (5th Spotted)

look forward to being able to bust out more pullups.

4 pullups :shock: good stuff!!! :clap: :clap: :clap:

[2guns]

lol.

keep it up laver

[Laver]

Pulls-ups

4 * BW * 2 (5th Spotted)

look forward to being able to bust out more pullups.

4 pullups :shock: good stuff!!! :clap: :clap: :clap:

Lol, prick

Gotta start somewhere,

At least they're full pull ups, we all know you only go to 90degree then pull up again \:D/

[samoan_muscle]

Pulls-ups

4 * BW * 2 (5th Spotted)

look forward to being able to bust out more pullups.

4 pullups :shock: good stuff!!! :clap: :clap: :clap:

Lol, prick

Gotta start somewhere,

At least they're full pull ups, we all know you only go to 90degree then pull up again \:D/

Hey...I was giving you genuine praise... :clap:

[Laver]

Thursday 22nd May 2008

Shoulders Triceps

Arnold Style DB Shoulder Press

Warm up sets

12 * 10Kg

10 * 10

6 * 14

Weight accumilation sets

3 * 16

1 * 20

Heavy sets

4 * 22kg * 2

4 * 22kg * 1 (4th rep spotted)

Standing BB Military Press

4 * 45kg * 2

Lat Side Raises

8 * 12kg * 2

Lying BB Tricep Press

6 * 37.5kg * 3

Cable Tricep Press Down

4 * 80Lb * 1 too heavy - Bad form!

5 * 70Lb * 2

Overhead DB press

4 * 24Kg * 2

Comments

Good session, shoulders better every week

Triceps not as good, more I lift in shoulders less I seem to be able to increase in tri's, slowly but surely I'm hoping!

Biceps Abs tomorrow, bring it on!

[Laver]

23rd May 2008

Biceps and Abs

Straight Bar Curls

4 * 45kg * 2

3 * 45kg * 1

DB Hammer Curls

6 * 18Kg * 2

Curl Car Curls

4 * 37Kg * 2

Lying Leg Lifts

12 * 5kg * 2

Cable Crunches

10 * 70Lb * 2

Comments

Good session, been progressing well, next week keep straight bars the same but get the reps up, up the weight on the hammer curls and keep curl bar the same weight too with more reps.

[Laver]

Left handed typing -

Injured my right hand wrist today badly playing hockey, no logs for a while and hopefully will be back training in the near future; going to see the physio tomorrow.

Really fustrated

[SoaringSwine]

Left handed typing -

Injured my right hand wrist today badly playing hockey, no logs for a while and hopefully will be back training in the near future; going to see the physio tomorrow.

Really fustrated

That sucks! But it may let my bench catch up to yours . Hope it heals quickly.

[Laver]

fracture possible break, probable 6weeks out of action

SDGHFSHJHFGBSGWE45T5GEGDSGSDRGQG3Q4FGQ34TRQ3TGQERGDRGADFGGQ34GF3Q4GQEGAERGSEARG

BULLSHIT

Not much chance of most improved anymore

[poos_n_wees]

Fark, thats shitty. Sorry to hear that dude.

[Laver]

yeah I'm really disappointed. puts training back about 14weeks and rules out the comp. if i haven't had enough trouble already this is utter crap. i have nothing to do if I'm not training.

just spent 10 mins opening a can of tuna with 1 hand, not going to do that 6 times a day, trying to figure out how the hell I'm gona deal with this.

will just be trying to keep in shape as much as possible and hope it gets better soon, should be better once i get mobility back in my fingers.

[Pseudonym]

Bugger. That's no good at all, Laver.

Just do what you can, when you can, and keep your protein intake (and your chin) up.

[teamfatboy]

fracture possible break, probable 6weeks out of action

Man that sux - sorry to hear that! Maybe we need a prize for most-improved legs!

[Flamer]

fracture possible break, probable 6weeks out of action

Man that sux - sorry to hear that! Maybe we need a prize for most-improved legs!

Yeah, take a page out of Big Girl's book - "I may not be perfect, but parts of me are excellent"!!! Re - your legs, we'll look part the lack of progress on top half!

[Laver]

Yeh ive resolved I can proberbly work my legs to some degree, cant do squats but can rest should be okay, and with partner i can load do leg press! might be able to do chest machine flies, ab work and a few others, and work left arm which is a LITTLE behind the right, hoping to get the go ahead from doc to do cardio too!!

[samoan_muscle]

Would definately take the opportunity to work on your legs / calves... :nod:

[Laver]

Right so I've had 2weeks off training, eating hasn't been the best either, hoping I haven't done to much damage

Will be back into it next Monday,

Had more x-rays done this week and there is no bone displacement and its healing up very well.

Ive figured out the range of motions etc I am able to do without aggravating my wrist and think I should be able to manage at least 50% of what I did before injury, I'm currently in fiberglass cast and find it very supportive , best wrist straps available

Its more outwards rotation thats the problem, so won't be doing any Barbell curls for a while, most biceps, tricep and all underhand grip stuff is out of the question.

Most overhand back stuff is fine, like lat pull downs and pull ups,

I can do heavy deads with the help of straps and might be able to do bench press semi heavy but that has yet to be looked at.

So I'm just going to start off easy and see what I can handle, last thing I want to do is hinger recovery, I'm hoping keeping it active should help recovery, might throw some Cardio in now too.

[teamfatboy]

Right so I've had 2weeks off training, eating hasn't been the best either, hoping I haven't done to much damage

Will be back into it next Monday.

Good to hear man, great 'tude!

[SoaringSwine]

How's it healing?

[Laver]

Healing Alright long way from normal rotation but I can lift and push stuff fairly easy, didn't train last week as partner was away, can move plates around solo now so will test the water this week, partners back following week.

[Laver]

Monday 23rd June 2008

First proper day training in 5weeks, it went ok, I haven't lost to much strength in legs, so shud be up to old speed in 1 week, or max of 2 weeks I feel.

Have lost about 2kg and waist is getting wider so lost a bit of muscle and gained some fat, hopefully shud be right in 4-8weeks.

0700 Legs

Squats

6 * 90kg * 3

Leg Press

6 * 240kg * 2

Stiff leg dead lifts

6 * 90Kg * 2

Big grip problems (not pain, just can't hold properly), still got cast on, tried to strap it but no success, in future will use a thiner bar which should help.

Curls

6 * 35 * 2

Standing Calf Raises

8 * 195Lb * 2

Seated Calf Press (Leg Press Machine)

8 * 230Kg * 2

Comments

Back to disciplined eating, working out 5days week, can't wait to get this cast off and be fully functional again!

[Laver]

Tuesday 24th June 2008

0655 Chest and Abs

Bench Press

1 * 80

1 * 77.5

2 * 75

3 * 72.5

Incline Bench DB

0 * 24kg

Fly machine

6 * 80Lb * 2

Decline Bench

5 * 60kg * 1

Weighted Incline Crunches - Plate

12 * 20kg * 2

Hanging leg raises

Knees only

20 * bw * 2

Comments

Can't do stuff all work on my chest with my cast,

Bench was ok, having no help from hand / forearm means most of the stability etc is on the shoulder, which means I cant lift much (so i found out) but think I can still work to some degree.

Inclines weren't happening, might do barbell inclines on smith machine next week see how that goes.

Used fly machine to use chest a bit seeing as didn't get much other chest action

So hopefully next week will be better, suppose this session wasn't terrible all things considered!

[Flamer]

Awesome going really...considering your still in a cast :clap: I've been reading your journal and worrying about you doin further damage....so please be careful, but keep up the good work.

[Luigi]

so what happened to you laver ? sorry i missed it.