What training are you doing/have you done today? Vol.2
Discussion
Burwood said:
Ive got self diagnosed tendonitis in the right forearm (gym injury honest 
)
It's putting a real damper on my hammer circles and generally picking up anything heavy. Ive tried resting it but it comes back. Any tips on a cure? Biceps for me is after back (mostly) so they should be warmed up properly.
High rep curls - very light (2.5kg or less) for 100+ reps each day- sorted me out in around a week. (also works for the other side of the elbow if you do light, hi rep tri extensions) )It's putting a real damper on my hammer circles and generally picking up anything heavy. Ive tried resting it but it comes back. Any tips on a cure? Biceps for me is after back (mostly) so they should be warmed up properly.
Give it a go, honestly made a difference for me within a few days.
didelydoo said:
Burwood said:
Ive got self diagnosed tendonitis in the right forearm (gym injury honest )
It's putting a real damper on my hammer circles and generally picking up anything heavy. Ive tried resting it but it comes back. Any tips on a cure? Biceps for me is after back (mostly) so they should be warmed up properly.
High rep curls - very light (2.5kg or less) for 100+ reps each day- sorted me out in around a week. (also works for the other side of the elbow if you do light, hi rep tri extensions) )It's putting a real damper on my hammer circles and generally picking up anything heavy. Ive tried resting it but it comes back. Any tips on a cure? Biceps for me is after back (mostly) so they should be warmed up properly.
Give it a go, honestly made a difference for me within a few days.
Because I probably slightly overdone things yesterday, I took it easier today and gave my back a rest, and concentrated on shoulders and arms - 16 sets for shoulder region and 8 sets a piece for Bi's and Tri's:
Back Extensions - 1x20
Standing BB Press - 4x12-8 reps
Low Pulley Lat raises - 4x18-12 reps
High Pulls - 4x10-5 reps
Face Pulls - 4x12-9 reps
CG Bench Press - 4x12-8 reps
Cable Preacher Curls - 4x14-8 reps
EZ Bar Seated Triceps Extensions - 4x12-8 reps
Incline DB Curls - 4x14-8 reps
One hour fifteen minutes and only 400 cals burnt (according to my Fitbit), yesterday I burnt almost 1000 cals, so if you want to lose weight, stick to main compounds!
Back Extensions - 1x20
Standing BB Press - 4x12-8 reps
Low Pulley Lat raises - 4x18-12 reps
High Pulls - 4x10-5 reps
Face Pulls - 4x12-9 reps
CG Bench Press - 4x12-8 reps
Cable Preacher Curls - 4x14-8 reps
EZ Bar Seated Triceps Extensions - 4x12-8 reps
Incline DB Curls - 4x14-8 reps
One hour fifteen minutes and only 400 cals burnt (according to my Fitbit), yesterday I burnt almost 1000 cals, so if you want to lose weight, stick to main compounds!
Another rehab gym session.
I felt very strong today so it was hard to keep myself disciplined and to keep the weights light. Still, it's kinda fun doing more 'mind muscle connection' and bodybuilding stuff for a change.
Front squats: 3 x 5 @ 80kg
My rack is horrendous. Limiting me massively.
One set of 20 back squats (not supposed to be doing them) at 80kg
DB OHP: 2 x 8 @ 20kg
2 x 5 @ 24 kg
Cable pull throughs: 3 x 12 @ full stack
DB rows: 3 x 8 @ 30kg
Face pulls: 20 @ 10kg
2 x 15 @ 15kg
Curls:
8 x 35kg barbell
6 x 35kg barbell
Light cable curls to death
I kept 1 or 2 reps, at least, in the tank and focussed on working the muscle rather than shifting weight explosively.
Annoying in that I felt like I could have crushed any upper body PR today. Legs felt OK, but my chest and back felt great.
I felt very strong today so it was hard to keep myself disciplined and to keep the weights light. Still, it's kinda fun doing more 'mind muscle connection' and bodybuilding stuff for a change.
Front squats: 3 x 5 @ 80kg
My rack is horrendous. Limiting me massively.
One set of 20 back squats (not supposed to be doing them) at 80kg
DB OHP: 2 x 8 @ 20kg
2 x 5 @ 24 kg
Cable pull throughs: 3 x 12 @ full stack
DB rows: 3 x 8 @ 30kg
Face pulls: 20 @ 10kg
2 x 15 @ 15kg
Curls:
8 x 35kg barbell
6 x 35kg barbell
Light cable curls to death
I kept 1 or 2 reps, at least, in the tank and focussed on working the muscle rather than shifting weight explosively.
Annoying in that I felt like I could have crushed any upper body PR today. Legs felt OK, but my chest and back felt great.
Burwood said:
mcelliott said:
300 kms on the bike......pretty tired.
i can't get my head around that! Driving 300 km is tiring 
Bloody impressive effort 
For me today>
Deadlift- not to be, bit to sore when I got up to my working weight....so...
BB row: 180kg x 8
Incline Guillotine press on Smith: 130kg x 9
Dips: +60kg x 10
BHN smith press: 80kg x 14
CG pull downs: stack + bands to failure
Done.
Dropping Deads completely for a bit, will replace with Heavy rows. Hopefully squats will be ok on Friday, but we'll see. On the plus side, pressing is very strong just now.
Didely's an inspiration..
Today was great, first time this year I didn't have to wear my hoodie, just my vest.
Back Extensions - 1x20
Squats - 6x12-5 reps
Bench Press - 5x12-3 reps (3x12, 1x7 and 1x4)
Power Clean - 8x2 reps
BB Strict O/H Press - 5x5
BB Push Press - 5x6-1 rep
BB Shoulder Shrug - 4x20-12 reps
Rack Pulls - 4x10-5 reps
BB BOR (Reverse grip) - 4x12-10 reps
Wide Grip Pull Ups - 4x12-8 reps
Seated Pulley Row - 4x12-9 reps
Was prepared to do the bare minimum today, as I felt pretty achy and run-down, but once the blood started flowing, that notion went out of the window..
Today was great, first time this year I didn't have to wear my hoodie, just my vest.
Back Extensions - 1x20
Squats - 6x12-5 reps
Bench Press - 5x12-3 reps (3x12, 1x7 and 1x4)
Power Clean - 8x2 reps
BB Strict O/H Press - 5x5
BB Push Press - 5x6-1 rep
BB Shoulder Shrug - 4x20-12 reps
Rack Pulls - 4x10-5 reps
BB BOR (Reverse grip) - 4x12-10 reps
Wide Grip Pull Ups - 4x12-8 reps
Seated Pulley Row - 4x12-9 reps
Was prepared to do the bare minimum today, as I felt pretty achy and run-down, but once the blood started flowing, that notion went out of the window..
king heavy!!!
A bit more detail on yesterday's ride below, feeling very fatigued today, however I will do an easy hour on the turbo just to get rid of the gunk in my legs.
https://www.strava.com/activities/1001976424
https://www.strava.com/activities/1001976424
mcelliott said:
A bit more detail on yesterday's ride below, feeling very fatigued today, however I will do an easy hour on the turbo just to get rid of the gunk in my legs.
https://www.strava.com/activities/1001976424
Great work, doesn't look like there were many roads on the island that you didn't ride along on that one!https://www.strava.com/activities/1001976424
Today>
DB preacher: 30's x 10, 15's x F
Reverse BB curl: 30 x F
Calf press: 20 slow, 20 explosive
GHR, banded: 15
Squat, high bar belt & sleeves: 220kg x 9 (PB)
Good session. Only expected 5 on the squat, so chuffed with 9, though it almost killed me. Got a 'squat tan' too on account of burst blood vessels on my face, neck and shoulders...... www.instagram.com/p/BUi4c--DO3R
DB preacher: 30's x 10, 15's x F
Reverse BB curl: 30 x F
Calf press: 20 slow, 20 explosive
GHR, banded: 15
Squat, high bar belt & sleeves: 220kg x 9 (PB)
Good session. Only expected 5 on the squat, so chuffed with 9, though it almost killed me. Got a 'squat tan' too on account of burst blood vessels on my face, neck and shoulders...... www.instagram.com/p/BUi4c--DO3R
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