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  #471  
Old 12-09-2013, 08:04 PM
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Hope you heal fast!
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  #472  
Old 12-09-2013, 11:44 PM
Gregsimo Gregsimo is offline
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Fingers crossed. Im so glad I know about occlusion training!
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  #473  
Old 12-12-2013, 01:22 PM
Gregsimo Gregsimo is offline
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12-11-13

Occluded Squats
BWx30
BWx24
BWx20

Lunges
BWx15
BWx15
BWx15

Planks
45 seconds

Mobility work:
crescent lunges 30 sec hold x3 per leg
squat holds 45 seconds x5
Saggital, frontal and transverse hamstring stretches.
Foam rolling: hamstrings, calves, quads, IT band (ouch), hip flexors, thoracic spine.
Got to keep active.
Cardio day tomorrow, just have to keep an eye out for any pain when my breathing gets heavy. Luckily it doesnt hurt to breath. Coughing, sneezing and laughing are no joke though!
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  #474  
Old 12-16-2013, 11:17 PM
Gregsimo Gregsimo is offline
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12-13-13

Cardio
Stationary bike HiiT.
30 second sprints, 1 min rest x 6
5 mins cool down slow pace.

Good thing with this ive got a road bike on a turbo trainer which means i can wear proper cycling shoes. more muscle groups worked than just on a flat pedal, definite bonus for preventing atrophy.

--------------------

12-16-13

Occluded squats
BWx30
BWx20
BWx20

Lunges
BWx10x2

Wow the burn, went tighter than last time with the wraps and even doing body weight meant i could hardly walk afterwards due to the insane pump. This made lunges even more challenging, did these slow to maximise time under tension with the absence of any weight.

On the up side, my rib isnt causing much pain now, mainly when I laugh hard or cough. Full mobility of my left arm back, meaning I should be able to do pushups against a wall or full pushups very soon. Going to speak to a few PT's that i know then consult my doctor first.
Roll on the new year so I can train with Iron again.
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  #475  
Old 01-27-2014, 10:27 PM
Gregsimo Gregsimo is offline
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01/27/14

OH Press
99x5
99x5
99x5

Upright Rows
60x9
60x8
60x7

Dips
BW +5Kg x 8
BW x 8
BW x 6

Finally back to lifting again. I went back earlier in the month but I had pain after the workout so went back the doctors and took the advice to rest a couple more weeks.
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  #476  
Old 01-28-2014, 01:58 AM
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Good to see you back at it, hope you continue to get better.
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #477  
Old 01-30-2014, 05:07 PM
Gregsimo Gregsimo is offline
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01/28/2014

Squats
154x5
154x5
154x5

Front Squats
88x8
88x8
88x8

Standing calf raises
90x15 cadence 1/2/2 (1 second up 2 second hold, 2 second negative)
90x13

The DOMS from this workout on Tues is not funny. A set of stairs is like a marathon.
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  #478  
Old 01-31-2014, 06:53 PM
Gregsimo Gregsimo is offline
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01/31/14

Bench Press
143x5
143x5
143x5

Incline bench
99x8
88x8
88x6

Dips
BWx8
BWx6
BWx3

I was pretty goosed by the last set of dips, all those pressing movements are killer. May consider switching out dips for a fly movement to focus more on chest hypertrophy. Dips will still be done on shoulders day with added weight aiming for 6-8 reps to hit the fast twitch dominant triceps hard.
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  #479  
Old 02-03-2014, 01:48 AM
Gregsimo Gregsimo is offline
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02/01/14

Deadlift
220x5

Pulldowns
88x12
99x10
99x8

BB Rows
88x10
110x8
99x9

BB Curls
40x13
50x9

I'm putting my focus on mass gaining over the next 6 months. Workouts will focus around the main lifts to keep pushing for strength gains. But assistance exercises will be more specific for hypertrophy than strength gains, with some overlap obviously.
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  #480  
Old 02-03-2014, 08:38 PM
Gregsimo Gregsimo is offline
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02/03/14

OH Press
104.5x5
104.5x5
104.5x5

Upright Rows
60x11
60x10
60x10

Incline db lateral raises
10'sx13
15'sx10
15'sx9

Dips
BW+22 x 8
BW+11 x 7
BW+5.5 x 6

Full of energy this morning so felt good and strong. Added in incline lateral raises to target posterior and medial parts of the shoulder.
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