Ash's Journal

[Ash]

Good to see your still sticking to it mate.

Yeah got to keep at it. I enjoy training too much to give it up.

[jono]

nice work man.

btw - seinfeld = best show EVER :grin:

[Ash]

btw - seinfeld = best show EVER :grin:

Hell yes!

I just found the Season 3 DVD at the local United Video and I am really enjoying watching them again....I'll have to buy all the DVDs at some point.

Did you ever see Curb Your Enthusiasm, the series that Larry David did after Seinfeld? It's also very, very funny.

[Ash]

Had another easy workout today. I'm still being careful and don't want to start slinging 20kg plates around quite yet.

Seated incline DB curls

14 x 8

14 x8

Standing DB wrist curls

17 x 12

18 x 12

Seated leg curls

20 x 12

20 x 12

Trying out this POS machine again - just as an alternative to SLDLs. It's Ok as long as I am careful.

Seated leg press calf raises

105 x 12

105 x 11

Couldn't train quads today - knees are quite stiff and sore :cry:

The gym is apparently getting a preacher curl/tricep press machine next week, which should be quite cool as long as the machine is designed properly.

[Varven]

someworkout better than no workout man,

that makes 2 of us who cant train quads.

[jono]

btw - seinfeld = best show EVER :grin:

Hell yes!

I just found the Season 3 DVD at the local United Video and I am really enjoying watching them again....I'll have to buy all the DVDs at some point.

Did you ever see Curb Your Enthusiasm, the series that Larry David did after Seinfeld? It's also very, very funny.

nah i dont think so.

best ever episode of seinfeld is when kramer buys an air conditioner.. and they cant find the car. and you know when he goes to put it in the car and hits his head and it bleeds. thats REAL rofl. and they just play it off.

kramer for president

[jono]

Had another easy workout today. I'm still being careful and don't want to start slinging 20kg plates around quite yet.

Seated incline DB curls

14 x 8

14 x8

Standing DB wrist curls

17 x 12

18 x 12

Seated leg curls

20 x 12

20 x 12

Trying out this POS machine again - just as an alternative to SLDLs. It's Ok as long as I am careful.

Seated leg press calf raises

105 x 12

105 x 11

Couldn't train quads today - knees are quite stiff and sore :cry:

The gym is apparently getting a preacher curl/tricep press machine next week, which should be quite cool as long as the machine is designed properly.

good lil workout there.

i find the seated leg curl is pretty good eh. i find it gives a good stretch too

[Growth]

best ever episode of seinfeld is when kramer buys an air conditioner.. and they cant find the car. and you know when he goes to put it in the car and hits his head and it bleeds. thats REAL rofl. and they just play it off.

LOL :pfft: I think i saw that one, were they in an underground carpark or something, cracked me up when he hit his head and they still used it :pfft:

[jono]

best ever episode of seinfeld is when kramer buys an air conditioner.. and they cant find the car. and you know when he goes to put it in the car and hits his head and it bleeds. thats REAL rofl. and they just play it off.

LOL :pfft: I think i saw that one, were they in an underground carpark or something, cracked me up when he hit his head and they still used it :pfft:

:grin: :grin: man i hope they show the whole series again

[Ash]

My back is feeling quite a lot better today. I had a decent workout, although I am still being careful with what I do. I managed to get my intensity up far enough that I didn't need to do 2 sets except for dips, where I don't feel comfortable adding weight yet.

Machine chest press

120 x 10

(Last time - 120 x 6, 120 x 6)

Machine shoulder press

52.5 x 10

(Last time - 50 x 8, 50 x 8 )

Dips

15

10

(Last time - 14, 9)

Wide grip pulldowns

72 x 11

Last time 72 x 8, 72 x 8 )

Machine rows

65 x 10

Just added these back in. I am way down on my previous weights but my form is very tight.

[jono]

good to hear the back is slowly improving man

[Ash]

good to hear the back is slowly improving man

Thanks jono.

My physio reckons I am back to about 80% of a normal range of movement but I've got a long way to go to really get enough flexibility into my back to avoid this happening again.

I am currently doing 4 different stretches - 50 reps of each per day to improve flexibility as well as sitting on my Swiss ball in front of the PC and TV for hours at a time to work on stability.

I'll get there eventually

[jono]

good to hear the back is slowly improving man

Thanks jono.

My physio reckons I am back to about 80% of a normal range of movement but I've got a long way to go to really get enough flexibility into my back to avoid this happening again.

I am currently doing 4 different stretches - 50 reps of each per day to improve flexibility as well as sitting on my Swiss ball in front of the PC and TV for hours at a time to work on stability.

I'll get there eventually

sounds like quite a mission man. dont rush anything, dont take any chances.

[deegee]

^^ I agree never rush these things

[Ash]

There's slow but steady progress with my back. I can do some stretches now that I haven't been able to do in about 10 years :shock: so things are looking up. Still being conservative with my workouts but the intensity is getting there, so I am dropping back to one workset in most cases.

Today was bis, forearms and legs (yeah right - my knees feel like crap, so no quad training beyond some light legpress)

Seated incline DB curls

17 x 10

(LT14 x 8, 14 x8 )

Standing DB wrist curls

19 x 12

(LT17 x 12, 18 x 12)

Seated leg curls

25 x 12

(LT20 x 12, 20 x 12)

Seated leg press calf raises

110 x 13, 117 x 10

(LT105 x 12 , 105 x 11)

[jono]

good to ehar you making such progress on your injury man

[Ash]

Had a reasonable workout today - everything still feels so heavy after the layoff. Some of today's weights are well down on workouts before the injury but I'll get there again.

Incline BB bench press

72.5 x 8

Smith machine military press

35 x 8

Dips

15

12

(last time 15, 11)

Close grip pulldowns

72 x 10

Haven't done these in months - they felt really good, so I'll stick with them in my revised routine.

Machine rows

67.5 x 10

(last time 65 x 10)

[deegee]

It takes time to get back to where you were after a layoff. I have still not "recovered" from my last trip away back to what I was when I left and it has been 4 weeks now

[Ash]

It takes time to get back to where you were after a layoff. I have still not "recovered" from my last trip away back to what I was when I left and it has been 4 weeks now

Yeah it's slow and frustrating but I won't push it. The weights will climb but my form is going to stay solid.

[jono]

i remember when i injured my shoulder, took like 2 months to get back to the weights i was using

[Ash]

I'm finally getting back up to speed - still not 100% but close. I've been doing 2 sets for some movements where my injuries don't allow me to go hard out for 1 set. By next week I think I'll be able to get back to a more or less normal routine but I'll have to restructure it quite dramatically to get around my new training restrictions.

Today - bis, forearms, legs

Seated incline DB curls

19 x 10

(Last time 17 x 10)

Standing DB wrist curls

22.5 x 12

(Last time 19 x 12 )

Seated leg curls

27.5 x 12

(Last time 25 x 12 )

Leg extensions

25 x 18

25 x 17

Baby damn weights here but my knees are a bit better after much massaging of the tendons. I hope to be able to get back into training legs properly soon.

Seated leg press calf raises

117 x 12

122 x 8

(Last time 110 x 13, 117 x 10)

[jono]

very nice work man. heavy db curls.. :grin:

[Ash]

very nice work man. heavy db curls.. :grin:

Thanks jono - still well behind my previous lifts but I'll get back to those weights (and more) soon enough. Us old buggers are like good wines - just keep getting better with age. :wink:

[deegee]

going well, making improvements in most of the lifts. Good to hear you are coming right with the injuries

[Ash]

going well, making improvements in most of the lifts. Good to hear you are coming right with the injuries

Thanks deegee - I'm just between sets of stretches for my back at the moment, so I am working on keeping the recovery going. It feels great to have some flexibility in my spine for the first time in over 4 years - I didn't realize how bad it had become.

The recent injury had a silver lining - I am more likely to maintain an injury free back now than I was before and it's made me take a very hard look at my lifting form. My form is pretty strict at the best of times but now I am trying to train like a robot! :grin: