Ok. I have started to train again. The rupture in my abdominal wall seems to be fixed and my heel isn't far off. I decided to start not too hard so i can work myself back into after 14 weeks of not training. I will be posting the weight aswell. It isn't much at all but we all have to start somewhere. Flat BB bench - 5x5 40kg Overhead press - (with dumbells) 3x6 12kg each (24kg in total) Dips - 3x7 (own body weight - 63.5kg) Squats - 3x6 35kg Overhead dumbell press - 3x7 18kg (both arms) Machine weighted crunches - 3x9 40 kg Ab crunches - 4x25 45 minutes focus pad work
And there off... again dead lift - 4x5 60 kg about 20 reps at 20kg talking to gym guy getting my technique right 2x5 50kg Leg curls 3x6 60kg, 75kg, 75kg Shrugs - 3x8 40kg Reverse flys 3x5 12 kg (6 kg each arm) Machine weighted crunches - 3x8 35kg Bicep curls - 3x6 25kg Adduction - 3x6 55kg Ab crunches - 4x26 Abduction - 3x6 35kg Reverse flys were a lot more difficult than i thought they would be. and im nakered after the deadlift. That 20 reps with just the 20kg bar was enough.
pull ups are on the 3rd schedulled day. or pull downs if i am feeling weak. but thanks for the encouragement all the same
Barbell Squats - 5x5 70kg (135lbs) Hack squats - 2x5 100kg (220lbs) 3x5 90kg (198lbs) Pull ups - 1x7 wide grip 1x6 wide grip 1x7 narrow grip 1x6 narrow grip 1x3 wide grip Pull downs - 3x6 wide grip 45kg (99lbs) Bent over Barbell Rows - 5x5 32.5kg (72lbs) Dumbell Rows - 4x5 22kg (49lbs) on each arm Machine weighted crunches - 4x8 35kg (77lbs) Single leg calf raises - 4x8 each leg 22kg (49lbs) Ab crunches 26x4 For the squats i did a couple of reps at a lower weight cos i wasnt sure how much to put on. And i did pull down as wel as pulls ups cos i kinda felt like i cheated with the narrow grip and went back to wide but could only mange 3 so i went to pulldowns to finish off.
Flat BB Bench - 5 reps 1x 37.5kg (83lbs) 2x 40kg (88lbs) 1x 42.5kg (94lbs) 1x 47.5kg (105lbs) 7 reps 1x 50kg (110lbs) Overhead dumbell shoulder press - 3x6 12kg each arm 24kg total (53lbs) Dips - 1x10 1x8 1x6 OH dumbell press (triceps) - 8 reps 1x16kg (35lbs) 2x18kg (40lbs) Machine weighted crunches - 3x8 35 kg (77lbs) Upright rows - 3x8 20kg (45lbs) Calf raises - 3x8 20kg extra weight Ab crunches - 4x26
Ok I actually did this yesterday but my internet was down so i couldn't type it up. Deadlift - 5x5 65kg (reached a personal goal with this) Reverse curls - 3x8 20kg SLDL - 3x6 65kg Shrugs - 3x8 40kg (20 each arm) Farmers walk - 3x30 seconds 40kg (20kg each arm) Reverse flys - 3x5 12kg Machine weighted Crunches - 3x8 35kg Bench press - 5x5 1x40kg 2x50kg 2x55kg Adduction - 3x6 60kg Hammer curls - 3x8 1x24kg 2x20kg Abduction - 3x8 40kg Ab crunches - 4x31 I put the bench in cos i hadn't trained in a few days and didn't have a bench day for another 4-5 days so i thought i would throw it in.
Flat BB bench 1x5 45kg 1x5 47.5kg 1x5 50kg 2x5 55kg SOHP shoulder - 3x5 24kg Dips - 1x8, 2x6 SOHP double Tricep - 3x6 18kg Machine weighted crunches - 3x8 35kg Hammer curls - 3x8 20kg Calf raises - 3x8 20kg Ab crunches - 4x31
Falt BB bench - 1x5 - 45kg 1x5 - 47.5kg 1x5 - 50kg 1x5 - 52.5kg 1x5 - 55kg SOHP shoulder - 1x5 24kg 3x5 28kg Calf raises (single leg) - 3x8 20kg Dips - 3x6 Machine weighted crunches - 4x8 35kg Hammer curls - 4x8 20kg SOHP tricep - 3x8 16kg Ab crunches - 3x41
when i was squating, the gym guy spotting me noticed i was twisting. He recons it's a combination of my bad knee (it seemed fixed to me) and that fact i took it easy for so long on that leg cos if the fractured heel. To fix this, he suggested some single leg stuff untill i stop the twisting. Barbell squats - 1x12 20kg 1x7 70kg 1x7 75kg 3x7 80kg Single leg hack squats - 4x8 50kg Pull ups - 3x7 Pull downs - 1x8 45kg 1x8 50kg 1x8 55kg Bent over barbell rows - 1x8 25kg 1x8 30kg 2x8 35kg Calf raises - 2x8 26kg 2x6 50kg Dumbell rows - 3x8 20kg Machine weighted crunches - 3x8 40kg Farmers walk - 5x30 seconds 40kg
