We shall rebuild him...

Chubby13

[u][u][u][b]Chest and Triceps today:[/b][/u][/u][/u] 
 
Warm Up - 20 mins of knee rehab: 
 
[b]3 trisets of:[/b] 
100 x Skipping rope - 10 x single leg squat into a lunge - 6 x single leg lateral jumps 
 
[b]Standing Cable Hamstring Curls[/b] 
3 sets of 10 
 
Bench presses, targeting 70 reps. I was aiming to do it within four sets, but missed out both times again. Felt a good pump through it. 
 
[b]DB Flat Bench:[/b] 
27 x 35 kg es 
18 x 35 kg es 
15 x 35 kg es 
12 x 35 kg es 
 
[b]DB Incline Bench:[/b] 
23 x 25 kg es 
17 x 25 kg es 
17 x 25 kg es 
13 x 25 kg es 
 
[b]Cable Cross overs - high to low:[/b] 
10 x 30 kg es 
10 x 36 kg es 
10 x 36 kg es 
 
[b]Cable Cross Overs - low to High:[/b] 
10 x 24 kg es 
10 x 27 kg es 
10 x 27 kg es 
 
[b]DB Bench Flies[/b] 
10 x 15 kg es 
10 x 17.5 kg es 
10 x 20 kg es 
 
[b][u][u][u]Supersetted with: [/u][/u][/u]DB Bench Pull overs:[/b] 
10 x 30 kg 
10 x 32.5 kg 
10 x 35 kg 
 
[b]100 Decline Press Ups: - as many sets as it takes to hit 100[/b] 
x 10, 10, 9, 10, 10, 10, 10, 10, 10, 11 
 
This was a late, last minute gym session last night. With doing the gym at about 7:45pm, I stayed away from the super pump max so that I would sleep afterwards. Considering both of those I was pleasantly surprised with the reps I pushed. It was the first time that ive managed to get both the flat and incline bench presses under 4 sets for 70 reps.

Chubby13

[b]Legs session tonight: 121.8 kg - 10 min warm up - 65-70 min work out - 10 min core[/b] 
 
Warm Up was my Skipping, single leg squat, lunge combo 
 
[b]Box Squats:[/b] 
10 x 60 kg 
10 x 90 kg 
10 x 110 kg 
10 x 130 kg 
10 x 140 kg 
10 x 150 kg 
10 x 160 kg 
 
I did up to the first 3 reps of the 160 kg all on my own, and finished off the set with a light spot, which I used just to keep me moving. 
 
[b]Barbell Alternating lunges:[/b] 
10 x 60 kg 
10 x 62.5 kg 
10 x 65 kg 
 
[b][u]Super set with[/u] Barbell Flat Bench - EXTRA's:[/b] 
10 x 60 kg 
10 x 80 kg 
10 x 90 kg 
10 x 100 kg 
 
[b]Single Leg Leg Press:[/b] 
10 es x 80 kg 
10 es x 90 kg 
10 es x 90 kg 
 
[b]Single leg Cable Hamstring Curls:[/b] 
10 es x 30 kg 
10 es x 36 kg 
10 es x 39 kg 
 
[b]DB Box Step Ups:[/b] 
3 sets of 10 es x 40 kg es 
 
[b]Bicycle Curls:[/b] 
3 sets of 25 es 
 
[b][u]Superset with: [/u]Heel Touches with 15 kg plate:[/b] 
3 sets of 10 
 
[b]Russian Twists:[/b] 
15 kg - 3 sets of 15 es 
 
[b]Medicine Ball Throw Crunches with 20 kg medicine ball:[/b] 
3 sets of 20

Chubby13

Went for a run tonight. Didn't go to well. Tweaked my hamstring half way around which made for a long 2 and a bit km back home. It's not bad, hamstring was just a bit tight after last nights gym. First half went really well, got a good stride out and got up the big hill really well. 
 
Ice and rest time now. Time to lighten the leg work for a couple days

Chubby13

Shoulders and Back Session tonight. 
 
Was absolutely wrecked after work today. Combination of starting studying again, training, and being busy with budgets at work the body was fucked. After a quick lie down after work, and a scoop of Super Pump Max I managed to drag my sorry arse to the gym and was stoked to knock out a decent session. 
 
[b]Wide Grip Chins:[/b] 
BW x 8, 6, 6 
 
[b]Under hand Close Grip Lat Pull Down:[/b] 
10 x 84 kg 
10 x 96 kg 
10 x 96 kg 
 
[b][u]Superset with [/u]DB Bent over Flies:[/b] 
3 sets of 10 x 15 kg es 
 
[b]DB Side Raises:[/b] 
3 sets of 10 x 12.5 kg es 
 
[b][u]Superset with [/u]Seated Cable Row:[/b] 
10 x 78 kg 
10 x 84 kg 
10 x 90 kg 
 
[b]DB Bench Press:[/b] 
10 x 40 kg es 
10 x 47.5 kg es 
10 x 50 kg es 
 
[b][u]Superset with [/u]Rope Face Pulls:[/b] 
10 x 42 kg 
10 x 48 kg 
10 x 48 kg 
 
[b]DB Bench Over Row:[/b] 
3 sets of 10 es x 50 kg 
 
[b]Barbell Upright Row:[/b] 
10 x 40 kg 
10 x 45 kg 
10 x 45 kg 
 
[b][u]Superset with[/u] 20 kg plate front raises:[/b] 
3 sets of 10 
 
[b]Bradford Press:[/b] 
20 x 25 kg 
20 x 30 kg 
10 x 30 kg 
 
[b]Medicine Ball Crunches:[/b] 
3 sets of 20 reps 
 
Weighed in 122.2 kg tonight.

NTA

Always the way I reckon - when you're feeling low or stressed, the workout picks you up even more than normal. Gives you focus on simple things and leaves the brain alone. 
 
No matter how much I don't feel like going to karate, I always feel zen like a mofo afterwards

Chubby13

Yeah I was feeling great straight after the workout. Great pump

Chubby13

[u][b]50 min Extra's session tonight based around Biceps and Triceps: (122.5 kg)[/b][/u] 
 
[b]BW Underhand Chins:[/b] 
3 sets of 10 
 
[b]Dips:[/b] 
10 x BW + 20 kg 
10 x BW + 30 kg 
10 x BW + 30 kg 
10 x BW + 30 kg 
 
[b]DB Bicep Curls:[/b] 
3 sets of 10 x 20 kg es 
 
[b]Flat Bench:[/b] 
5 x 60 kg 
5 x 80 kg 
5 x 100 kg 
4 x 115 kg + 1 spoted 
2 x 120 kg + 1 spoted 
2 x 125 kg + 1 spoted 
 
[b]Close Grip Bench:[/b] 
10 x 50 kg 
10 x 60 kg 
10 x 60 kg 
 
[b][u]Superset with:[/u] Standing EZ bar Tricep Extensions:[/b] 
10 x 25 kg 
8 x 30 kg 
8 x 30 kg 
 
[b]Standing EZ Bar Bicep Curls:[/b] 
15 x 25 kg 
10 x 30 kg 
10 x 30 kg 
 
[b]Bicep 28's:[/b] 
3 sets at 25 kg

Chubby13

[u][u][u][b]Chest and Triceps today: 120.1 kg (10 min warm up + 55 min session)[/b][/u][/u][/u] 
 
Warm Up - 10 mins of knee rehab: 
 
[b]3 trisets of:[/b] 
100 x Skipping rope - 10 x single leg squat into a lunge - 6 x single leg lateral jumps 
 
[b]DB Flat Bench:[/b] 
23 x 37.5 kg es 
17 x 37.5 kg es 
14 x 37.5 kg es 
11 x 37.5 kg es 
10 x 37.5 kg es 
 
[b]DB Incline Bench:[/b] 
16 x 27.5 kg es 
14 x 27.5 kg es 
14 x 27.5 kg es 
12 x 27.5 kg es 
12 x 27.5 kg es 
8 x 27.5 kg es 
 
[b]Cable Cross overs - high to low:[/b] 
10 x 36 kg es 
9 x 39 kg es 
10 x 36 kg es 
 
[b][u]Superset with 3 sets of 10 BW Dips[/u][/b] 
 
[b]Cable Cross Overs - low to High:[/b] 
10 x 30 kg es 
10 x 30 kg es 
10 x 30 kg es 
 
[u][b]Superset with Standing Rope Cable Extensions:[/b][/u] 
10 x 42 kg 
10 x 51 kg 
10 x 51 kg 
 
[b]DB Bench Flies[/b] 
10 x 17.5 kg es 
10 x 20 kg es 
9 x 20 kg es 
 
[b][u][u][u]Trisetted with: [/u][/u][/u]DB Bench Pull overs:[/b] 
10 x 32.5 kg 
10 x 35 kg 
10 x 35 kg 
 
[b][u]And: Tricep Rope Pulldown:[/u][/b] 
3 sets of 10 @ 54 kg

Chubby13

[b]Legs and Bicep Tonight: (120.9 kg)[/b] 
 
I ran to the gym tonight to loosen up the legs. I havent done anything on the legs since I tweaked my hamstring last Tuesday. It worked a treat as I started to loosen up just before I got to the gym. 
 
It was 2.4km to run to the gym, and 1.4 km run home. 
 
The gym session took about an hour. 
 
[b]BB Bench:[/b] 
10 x 105 kg 
10 x 105 kg 
6 x 110 kg + 4 spotted 
 
[b]Smith Machine Sprinter Lunges:[/b] 
10 es x Bar + 30 kg 
10 es x Bar + 40 kg 
10 es x Bar + 45 kg 
 
[b]Bench Squats:[/b] 
10 x 60 kg 
10 x 110 kg 
10 x 125 kg 
10 x 142.5 kg 
5 x 160 kg 
 
(Wasn't really feeling these today. The fatigue of not doing them first up kicked in. I also jumped up the weight relatively quickly which I will take the body a bit to get used to. The 160 didn't come easy, but with a spot to support my ribs I knocked out the 5 reps. I tried another couple, and got up but I needed to much of a spot. 
 
[b]Cable Single Leg hamstring Curls:[/b] 
10 es x 30 kg 
10 es x 35 kg 
10 es x 25 kg 
 
[b]BB Bicep Curl 28's[/b] 
3 sets at 30 kg 
 
[b]Seated Incline DB Bicep Curls[/b] 
10 x 12.5 kg es 
10 x 12.5 kg es 
10 x 10 kg es 
 
[b]Standing Overhand Cable Bicep Curl:[/b] 
20 x 42 kg 
15 x 45 kg 
15 x 45 kg

Chubby13

Time for an update for the week: 
 
[b]Tuesday: [/b]Was my first non contact session post op. Didn't involve much as the team was preping for a preseason game on Thursday but did manage to get the 10 min warm up and two 5 min games of touch conditioning games. I was really happy with how it felt. It was a lot stronger than I thought it would be. The mental aspect will be big in the future though. 
 
[b]Wednesday: Shoulders and Back:[/b] 
[b]Wide Grip Chins:[/b] 
BW x 8, 8, 6 
 
[b]Underhand Lat Pull Down:[/b] 
10 x 84 kg 
10 x 87 kg 
10 x 87 kg 
 
[b][u]Superset with:[/u] Bent over DB Flies:[/b] 
3 sets of 10 x 15 kg es 
 
[b]Seated Cable Row:[/b] 
10 x 84 
10 x 90 
10 x 90 
 
[b][u]Superset with:[/u][/b][u] [/u][b]DB Side Raises:[/b] 
3 sets of 10 x 12.5 kg es 
 
[b]BB Upright Row:[/b] 
10 x 45 kg 
10 x 47.5 kg 
10 x 47.5 kg 
 
[b][u]Superset with [/u][/b][b]Front Lat Raise with 20 kg plate[/b] 
3 sets of 10 
 
[b]DB Bent over Row:[/b] 
3 sets of 10 es x 50 kg 
 
[b][u]Superset with[/u] Rope Face Pulls:[/b] 
10 x 42 kg 
10 x 45 kg 
10 x 45 kg 
 
[b]Seated DB Shoulder Press:[/b] 
10 x 27.5 kg es 
8 x 30 kg es + 2 spotted reps 
7 x 30 kg es + 3 spotted reps 
 
[b]DB Flat Bench:[/b] 
10 x 40 kg es 
10 x 47.5 kg es 
8 x 47.5 kg es + 2 spotted 
 
([i]With my reps I will count reps where I needed a light spot just to keep the momentum going. I have however seperated the reps which I needed a heavy spot to knock out the rep[/i] 
 
[b]Thursday: [/b]3 km run 
 
[b]Friday: Power Session[/b] 
 
[b]Underhand Chins:[/b] 
BW x 10 
BW x 10 
BW x 8 
 
[b]Dips:[/b] 
BW + 20 kg x 10 
BW + 30 kg x 10 
BW + 30 kg x 9 
 
[b]Power Clean:[/b] 
5 x 60 kg 
5 x 80 kg 
5 x 80 kg 
5 x 80 kg 
 
[b]Push Press:[/b] 
4 sets of 5 x 80 kg 
 
[b]Jump Squats:[/b] 
5 x 80 kg 
5 x 100 kg 
5 x 100 kg 
5 x 110 kg 
 
[b]Smith Machine Explosive bench Press:[/b] 
5 x bar + 20 kg 
5 x bar + 30 kg 
5 x bar + 30 kg 
5 x bar + 30 kg

Chubby13

Today Was a 45 min knee rehab session

Chubby13

RPM Spin class this morning. First rpm in 4-6 weeks and my god did I feel it. Legs felt heavy and full of lactic acid and never really got any better. It's a different type of fitness and I need to make an effort to pick the sessions up as it worked really well for me last year

Chubby13

Monday: 
 
[b]Flat DB Bench - 70 reps in 4 sets @ 37.5 kg[/b] 
x 26, x 19, x 15, x 10 
 
[b]Incline DB Bench - 70 reps in 4 sets @ 27.5 kg[/b] 
x 22, x 17, x 15, x 16 
 
[b]Dips:[/b] 
BW x 15 
BW + 15 kg x 10 
BW + 15 kg x 10 
BW + 15 kg x 7 
 
[b]Front Squat:[/b] 
60 kg x 8 
70 kg x 8 
75 kg x 8 
80 kg x 8 
 
[b]Box Squat:[/b] 
60 kg x 5 
100 kg x 5 
130 kg x 5 
150 kg x 5 
165 kg x 5 
 
[b]Dead Lift: [/b] 
60 kg x 5 
90 kg x 10 
110 kg x 10 
115 kg x 10 
117.5 x 10 
 
I hit about lunch time and my glutes and hamstrings got really tight. 
 
Tonight I wasn't able to get my knee strapped so rather than try do bits and pieces at training I went and did an RPM spin class. Handled it a lot better than Sundays session, although the legs are tight now.

Chubby13

[b][u]Wednesday: Chest Session[/u][/b] - Training partner did a no show so I adjusted my programme slightly. Did lighter weights, but added supersets and minimal rest. 
 
[b]Chins: [/b] 
15 x BW, 3 sets of 8 x BW + 10 kg 
 
[b]Dips:[/b] 
10 x BW + 20 kg, 3 sets of 10 x BW + 30 kgs 
 
[b]BB Flat Bench: Super set with 10 x DB Straight arm overhead pull overs (30kg)[/b] 
3 sets of 8 (90 kg, 95, 95) 
 
[b]BB Flat Bench Drop sets[/b] 
2 sets max at 80 kg - 70 kg - 60 kg 
 
[b]BB Incline Bench: Superset with bench flies 10 x 15kg es[/b] 
3 sets of 10 
 
[b]Cable cross overs - high to low then low to high[/b] 
3 sets of 10 for each version. 
 
[b][u]Thursday: Well appreciated rest day[/u][/b] 
 
[b][u]Friday: Back and Shoulders[/u][/b]- Really noticed the difference of having the day off on Thursday. 
 
[b]Wide Grip Pull Ups:[/b] 
4 sets of BW x 8 
 
[b]Underhand Lat Pull Downs: Super set with DB side lat raises - 10 x 12.5 kg es[/b] 
10 x 84 kg 
3 sets of 10 x 90 kg 
 
[b]Seated Cable Row: Super set with Bent over DB flies - 10 x 15 kg es[/b] 
3 sets of 10 x 90 kg 
 
[b]BB Upright row: Super set with 10 x 20 kg plate raises[/b] 
3 sets of 10 x 47.5 kg 
 
[b]Bent over DB Row:[/b] 
3 sets of 10 es x 60 kg 
 
[b]Seated DB Shoulder press: Super set with Rope Face Pull 10 x 42 kg, 48, 48[/b] 
12 x 27.5 kg es 
3 sets of 12 x 30 kg es

Chubby13

This morning did a 6am spin class. 5.20 am came around far to quickly

BartMan

ain't that the truth, dark early in the AM now too, it sucks!

Chubby13

Tonight was legs and biceps: 
 
[b]Parallel Squats:[/b] 
10 x 60 kg 
10 x 80 kg 
10 x 100 kg 
10 x 115 kg 
10 x 125 kg 
 
[b]Single leg leg press:[/b] 
10 es x 90 kg 
10 es x 95 kg 
10 es x 100 kg 
 
[b][u]Superset with [/u]Reverse Smith Machine Lunges:[/b] 
10 es x Bar + 40 kg 
10 es x Bar + 45 kg 
10 es x Bar + 50 kg 
 
[b]Hang Cleans:[/b] 
6 x 60 kg 
6 x 80 kg 
6 x 80 kg 
6 x 80 kg 
 
[b]2 Drop sets Hamstring Curls[/b] 
 
[b]3 Bicep Trisets:[/b] 
10 Close Grip Chins + Bicep 28's with 25 kg + 20 kg es DB Hammer Curls 
 
[b]Overhand Cable Bicep Curls:[/b] 
20 x 40 kg 
20 x 40 kg 
20 x 40 kg 
 
[b]Single Left Leg Cable hamstring Curls[/b] 
10 x 30 kg 
10 x 36 kg 
10 x 36 kg

Chubby13

For this next block I've decided to drop down from the heavy weights of the box squats and shift into doing parellel squats to start getting the range of movement through my knee. The last 4-6 weeks of box squats has been good to build up the base strength of the muscles so that the knee can handle the added depth. Im prepared to drop down to the 120-125 kg mark for 10 to start building the leg up even more. Im going to try get some dead lifts and front squats in on Friday. Also going to increase the number of super sets and trisets to increase the endurance. This added with being back into non contact training and the spin classes will hopefully increase my prep for the up coming season, and get me as ready as possible for my target of playing again by May.

Chubby13

Chest/Triceps tonight: 
[list] 
[]Weighted Dips 
[]Bench, superset with Dumbell Flies 
[]Incline Bench Superset with overhead Ezbar Triset extensions 
[]Hi - low cable cross overs superset with Overhead DB extension 
[*]low - hi cable cross overs super set with DB Tricep Kick backs. 
[/list]

Paekakboyz

[quote name='Chubby13' timestamp='1363594808' post='352878'] 
For this next block I've decided to drop down from the heavy weights of the box squats and shift into doing parellel squats to start getting the range of movement through my knee. The last 4-6 weeks of box squats has been good to build up the base strength of the muscles so that the knee can handle the added depth. Im prepared to drop down to the 120-125 kg mark for 10 to start building the leg up even more. Im going to try get some dead lifts and front squats in on Friday. Also going to increase the number of super sets and trisets to increase the endurance. This added with being back into non contact training and the spin classes will hopefully increase my prep for the up coming season, and get me as ready as possible for my target of playing again by May. 
[/quote] 
 
Mate, I've been doing exactly the same thing with my box squats. Working down to just below parallel on my box squats - we've got some lower boxes plus you can add plates to adjust height. When you are making the transition I can recommend using plates on the box. 
 
Trick is to keep your hammies activated on the descent. If your ass is dropping that last section onto the box you know you aren't controlling the downward motion. Adding a plate/s means you can work your way down - once you feel everything firing you remove a plate, rinse and repeat. Before you know it you'll be pass parallel. Then you can remove the box and start working on ass to the ground squats!!

The Silver Fern

We shall rebuild him...