Ive been squatting- conjugate programme based on WS.

[Ash]

Is a wrist curl the same as those pinwheel things ?

if not could you explain em to me ?

cheers .

There's no bicep movement at all - stand with a set of DBs hanging at your sides as if you were going to do shrugs.

Then moving only your wrist, move the DBs away from your body (same kind of motion as a reverse wrist curl) and then back in and up (as per normal wrist curl) - hold at the top of the inward movement.

[Varven]

got it .

thanks mate.

[Varven]

Did 30 mins cardio.

Ive changed diet a bit.

Early in the day .. i.e. breakfast til about Lunch time I consume High Carbs and Protein. As the day progresses, carbs decrease and theres more protein/fat/veges . Hopefully this will help decrease some BF%, without actually having to restrict a lot of calories.

[ExpensiveUrine]

Hey, welcome back. Good to see that you're into it again.

[Varven]

Thanks EU. Does any1 have any reccomendations for sore joints ... specifically elbow joints ?

Im looking at getting some wraps... if I go 2 the doctor hes just gonna say I have a Tennis elbow or something silly :roll:

[waldo]

I've seen Tennis elbow and or golfer's elbow reduce some very strong people to tears.

Well, maybe not tears, but certainly reduced to large, strong, swearing/cursing/profane use of language!

[Varven]

Flat BB Bench

50 1x10, 1x10, 1x8 and Failed.

Elbows were in severe pain.

Couldnt possibly lift anything after this.

Frustrated and dejected.

25 mins of cardio.

[jono]

Flat BB Bench

50 1x10, 1x10, 1x8 and Failed.

Elbows were in severe pain.

Couldnt possibly lift anything after this.

Frustrated and dejected.

25 mins of cardio.

dont keep trying to lift on a sore joint, it will only make it worse

[Varven]

Howdy all.

For those of you unaware, Ive been away due to injuries. Im still not recovered fully but in the process of rehab. To be precise, tendon damage in both my arms. I am slowly starting back. My strenght is at just about half of what it was previously. Further more I wont be able to increase weights b y a lot or push too hard within the next 6 weeks as Im still healing.

I have decided to work out mon/wed/fri, swapping around upper and lower body routines till I can get up2 previous strenght levels and recover.

Also trying to get my bf% down.

Nonetheless somethings better than nothing.

Mondays workout :

Lying Machine chest press

74 ( i guess its lbs ?)

1x10, 1x10, 1x10

Flat DB Chest Press

20kg 1x10, 1x10, 1x10

Bent over BB rows

40kg 1x12,

50kg 1x10, 1x10

1arm dumbell rows

20kg 1x10, 1x10, 1x10

I skipped on shoulders, will add it in with the next upper body workout.

Ohter notes: keeping the reps relatively high, i..e 10 and greater as my joints are not in a position to return to <5 reps within the next2 or 3 months. Will stuff around with these 'body builder' type routines till i can heal and jump onto my West Side PL programme.

Diet is all oevr the place, getting it cleaned now and just abt getting in 100g of protein a day. Will slowly increase that and control carbs and induce a carb cut off so I can start stripping some fat.

Also performing abt 2 hrs of cardio during martial arts training twice a week.

Ah its good to be back on the forum

[Ash]

Good to have to back on the forum...best of luck getting those elbows up to speed. I assume you're taking some kind of joint support formula?

[deegee]

Good to have to back on the forum...best of luck getting those elbows up to speed. I assume you're taking some kind of joint support formula?

Agreed, Hope you recover ok, some kind of supplement for joint repair, worked well for me in the past.

[Pseudonym]

Will stuff around with these 'body builder' type routines till i can heal and jump onto my West Side PL programme.

What's with the inverted commas, eh?! Cheeky powerlifters get no sympathy from me!

Seriously though - fill us in on what's happened since you stopped posting in Jan... Do you know what caused the tendon damage?

[Varven]

Thanks for the welcome back fellas.

Yup taking a joint care formula by Nutralife.

Break down:

1.5 g Glucosomine Sulphate

500 mg Chronditin Sulphate

4 mg Zinc

Anything else I should incorporate ?

Pseudo, my goal is to be a contraditiction to the norm, *drum beat*, I wanna get to a 'powerlifting-bodybuilder' status.

Ive never met a thin/tiny powerlifter, They all seem to be stone hard in muscle structure. So Im certain with some supplementary excercises good shape can be carved onto a physique of an average PL.

How the damage occured:

Number of factors.

Primary reason: overuse.

The main reason for the sudden overuse was due to my part time job last year; stripping paint. Using a tiny blade on stubborn window sills, requires a very repetitive motion with considerable force. About one continuous week of that was enough to cause damage.

Also the physio said weights / martial arts had more or less contributed to a tiny amount.

Hence advise for all: even if youve got strong healthy joints n all, perform tendon strenghtening exs every other time. It takes only a few mins and its worth it in the long run. Oh and STRETCH STRETCH STRETCH STRETCH......

[Varven]

Worked out with my gf today.. taught her some squatting finesse.. she loved it ! She seems to have taken a fascination to weight workouts and looks like ill have a new gym partner !

today was legs n arms.

warm up on leg exts.

Squat

60 1x10

70 1x10

75 1x8

man its gonna be a long time before i get back to 110kg squat that i had previously, let alone to new PB's

Leg exts

cant remember the weight, will record it when i open a diary next time

1x15,

1x15,

1x12

quads were pumped, didnt take much to get there today !

Halm string curls

48 kg

1x12,

1x12,

1x12

Hyperextensions

1x15

1x15

I have to be very carefull with most direct arm work as my injuries are still healing. so i go on the lighter side and go for higher reps.

BB curls

20 kg

1x10

1x10

1x10

incline db curls

8kg

1x12

1x12

1x12

dips

1x10

1x8

1x8

v bar pushdowns

54kg

1x12

1x12

1x12

crunches

3x15

hanging leg raises

3x12

[Varven]

Friday

Incline bench

40 1x12

45 1x12, 1x10, 1x9

wg Lat pull downs

54 1x15

66 1x12, 1x10, 1x6

Deep stretch incline flyes: this is more of a stretch ex than a muscle destroying ex, I go for a super deep stretch:

8kg 1x12, 1x12, 1x12

Neutral grip Pull downs

54kg 1x12, 1x12, 1x12

Seated machine military press

78(lbs?)

1x12, 1x12, 1x10

[jono]

good to see you training man, training with the gf ? im sure she would love leg day, what with all the puking and all :grin: :grin:

[Varven]

Well today was supposed to be legs and some light arm work, but I haev martial arts tomorrow. I have a grading at the end of the month, so taking it easy till then, after that Ill return to full strenght work outs.

Deadlifts:

60 1x10

80 1x8

100 1x6

110 1x4, 1x4

DB lunges

16kg 1x12

18.5kg 1x10, 1x9, 1x8

man this is a hard ex on the hammies ! Im loving them !

standing bb curls superset with bench dips( yeah I know, i was just experimenting, back to real dips soon)

BB curl 20kg 1x15 SS Dips 1x15

25kg 1x10 SS bw+5kg 1x10

30kg 1x8 SS BW + 10KG 1X8

DB hamer curls SS Tricep push downs

3 sets of each

had to rush off to work, so neglected some core work.

[Varven]

Upper body today

Flat Bench

40 1x10

50 1x10

55 1x10

57.5 1x8

umm gonna take a long long time to get back to reps of my past 77.5kg, let alone a new pb of 100 that im dead keen for.

Seated Low cable rows

60 1x12

66 1x10, 1x9

Incline DB press

18.5KG 1x12

21kg 1x12

23.5kg 1x8

Behind the neck lat pull downs

66kg 1x6

60kg 1x10, 1x10

Seated BB shoulder press

shoulders were already hammered after all the chest work

40kg 1x10

37.5kg 1x10

maybe Ill push shoulders to another day as theyre too fried after chest ?

Side delt raises Superset with Front delt raises

8kg 1x10, 1x10.

Crunches

1x5, 1x15, 1x15, 1x15

Lying Leg Raises

1x5, 1x5, 1x5

we got a hammer incline press machine at the gym, fingers crossed we get a hack squat or proper leg press .

[Varven]

Warm up on leg exts

squats

60 1x10

70 1x10

80 1x8

85 1x5

leg exts

68 1x10, 1x10, ,1x10

SLDL

60 1x10

80 1x10

90 1x6

95 1x6

Close grip Presses

50 1x15

60 1x10

70 1x12, 1x12

push downs

54 1x15, 1x15

[2guns]

wat martial art do u do?

[Varven]

MMA/Jiu Jitsu.

[Varven]

Yesterday was Chest back and shoulders

Incline BB Bench

40 1x12

60 1x8, 1x8

Flat db presses

23.5 1x10, 1x10, 1x10

WG LAT PULL downs

54 1x12

601x10, 1x8

DB rows

23.5kg 1x12, 1x12, 1x12

Seated shoulder press dbs

21 1x12 , stopped as shoulders were too fried after all the chest work.

Side lateral raises

7kg 1x10

5kg 1x12, 1x12, good form

tendon rehab work.

[Varven]

YAY ! our tiny gym got a real leg press machine today, 45deg angle and all.. awesome, after that stupid iso lateral hammer leg press piece of shit we had.

anyway

2pps

1x15

3pps

1x12

4pps

1x10

felt good, will push more next time on this.

DB lunges

16kg 1x10, 1x10,

15 kg 1x10 yea a drop in weight but saving up for m.a. tomorrow.

will push legs to fridays from next week so i can get a good heavy workout.

Standing bb curls

20kg 1x15

30kg 1x10

35kg 1x6

30kg 1x10

incline db curls

10kg 1x10

8kg 1x8, 1x8

concentration curls

8kg 1x10 on each arm

close grip bench press

30kg 1x15

40kg1x12

50kg 1x10

55kg 1x8

bar push downs on cable machine 47 1x10, 1x10, 1x10

superset with 1 arm push downs for pump.

18 1x10, 1x10, 1x10

cardio:

elliptical cross trainer.

1min @ lvl 3

1 min @ lvl 6

2 min @ llvl 10

1min @ lvl 3

from now on after every weight workout i am going to perform 5 - 10 min of cardio on this machine and push myself as hard as humanly possible. Idea is to maintain an elevated metabolic rate PWO and burn up fat. Lets see if it works.

Also eased my carbs back a bit, but having trouble getting enough protein in, need to follow jono for motivation on this 1 :grin:

[Varven]

ok all, Im thinking of starting this new programme:

Mon (chest / tri)

Flat Bench 1x12, 1x10, 1x8

Incline DB chest 1x10, 1x10

Power Cleans from waist 3x 4-6

Dips 1x8, 1x8, 1x8

Cable push downs 1x10, 1x10

Wed (Back/Bi)

Bent over Barbell rows 1x12, 1x10, 1x8

Wide grip pull downs/chins 1x10,1x10, 1x10

Rack deads 3x 4-6

Standing BB curls 1x10, 1x10, 1x10

Incline db curls 1x12, 1x12

Fri(Legs)

squat 1x8, 1x8, 1x8

Leg Press 1x15, 1x12, 1x10

Stiff legged deads 1x8, 1x8, 1x8

Halm string curls 1x12, 1x12

Calf raises 3x15

will change squats to deadlifts about every 3 other weeks and change some exs around. Idea is to maintain this rep range for about 8 - 12 weeks. Then hopefully should be back to previous strenght levels and injury free so I can get onto some PL training.

[Ash]

ok all, Im thinking of starting this new programme:

Mon (chest / tri)

Wed (Back/Bi)

Fri(Legs)

What happened to delts? :wink: