We shall rebuild him...

Chubby13

[u][b]Chest and Triceps tonight:[/b][/u] 
 
I tried a new training style for my two bench presses, where I targeted 70 reps. I was aiming to do it within four sets, but missed out both times. 
 
[b]DB Flat Bench:[/b] 
16 x 40 kg es 
20 x 35 kg es 
15 x 35 kg es 
13 x 35 kg es 
8 x 35 kg es 
 
[b]DB Incline Bench:[/b] 
20 x 25 kg es 
16 x 25 kg es 
14 x 25 kg es 
14 x 25 kg es 
10 x 25 kg es 
 
[b]Dips:[/b] 
BW + 10 kg x 10 
BW + 10 kg x 7 
BW + 10 kg x 7 
BW + 10 kg x 6 
BW x 12 
BW x 10 
 
[b]DB Bench Flies[/b] 
10 x 15 kg es 
10 x 15 kg es 
10 x 17.5 kg es 
 
[b][u]Supersetted with: [/u]DB Bench Pull overs:[/b] 
10 x 30 kg 
10 x 30 kg 
10 x 30 kg 
 
[b]Incline Close Grip Bench Press:[/b] 
14 x 40 kg 
10 x 40 kg 
9 x 40 kg 
 
[b][u]Supersetted with [/u]Standing EZ Bar Overhead Tricep Extension:[/b] 
10 x Bar + 20 kg 
10 x Bar + 20 kg 
10 x Bar + 20 lg 
 
[b]Cable Cross overs - high to low:[/b] 
10 x 30 kg es 
10 x 27 kg es 
10 x 27 kg es 
 
[b]Cable Cross Overs - low to High:[/b] 
10 x 21 kg es 
10 x 24 kg es 
10 x 24 kg es 
 
The session took about 55 minutes. By having done the leg/tricep session this morning it allowed me to just focus on the upper body exercises. This allowed my to fatigue the chest and triceps really well, without being as phsyically exhausting. Targeting the 70 reps for the two chest exercises was surprisingly tiring. 
 
I've got one hell of a pump going on. Ive been home for about an hour and Im still buzzing something cronic. I dont know if its due to the second dose of Super Pump for the day, that I took it later than I normally do, or that I worked to the fatigue of my chest rather than exhaustion but I don't think I'll be getting to sleep anytime soon. Feel fucking good though.

Chubby13

Phsyio Review today. Physio is really happy with how it's progressing. Starting to work on a bit of lateral movement now by putting a few zig zags into my running. Did a few tonight and it handled it well. My walking and sprinter lunges are no longer rehab exercises and are now to be used as strength work and the weights are to follow that. My rehab Ive been doing is down to my bosu ball work, my cable hamstring curls, and a new skipping/single leg squat/lunge triset. Of which Im to try do it every second day. 
 
[u][b]Did an interval session tonight.[/b][/u] 
 
10 x 200 m going every 2 min -averaged 42-43 seconds per rep 
 
2 min 30 sec rest 
 
10 x 150 m going every 1 min 30 sec - averaged 31-32 seconds per rep 
 
2 min 30 sec rest 
 
10 x 100 m going every 1 min - averaged 19-20 seconds per rep 
 
2 min 30 sec rest 
 
10 x 50 m going every 30 seconds - averaged 9 seconds per rep

BartMan

good work. 
 
WE sued to do those 200s at the end of Valley training. 5 and all sub 35 seconds was the goal that we all aced back in the 95 season (almost TWENTY years ago)...SHIT! Hardest thing is that damn turnaround and getting the speed up again!! Used to take my fat little legs on average 54 strides to do 100m - your longer legs should be less...?? The things that you count as you get tired during repetitive trainings...

Chubby13

Shoulder and Back Tonight: 
 
20 mins of warm up doing my hamstring rehab 
 
[b]Barbell Shoulder Press:[/b] 
10 x 50 kg 
10 x 60 kg 
8 x 65 kg - 2 x 65 kg 
7 x 65 kg - 3 x 65 kg 
 
[b][u]Supersetted with[/u] Bent over DB Row:[/b] 
4 sets of 10 x 50 kg 
 
[b]Underhand Lat Pull Downs:[/b] 
10 x 72 kg 
10 x 78 kg 
10 x 81 kg 
10 x 84 kg 
 
[b][u]Supersetted with [/u]DB Front Lateral Raises:[/b] 
4 sets of 10 x 12.5 kg es 
 
[b]Dumbell Side Raises:[/b] 
10 x 10 kg es 
 
[b][u]Supersetted with [/u]Dumbell Bent over Rear Lateral Raise:[/b] 
10 x 10 kg es 
 
[b]Cable Face Pull:[/b] 
10 x 30 kg 
10 x 30 kg 
10 x 36 kg 
10 x 36 kg 
 
[b][u]Supersetted with [/u]Barbell Upright Row:[/b] 
10 x 40 kg 
10 x 50 kg 
10 x 55 kg 
10 x 55 kg 
 
The Shoulder/Back session took 45 minutes almost on the dot. Shoulder's were spent though. Perhaps could of done a bit more on the back, but it still got a decent work out, and with doing Chins/Pull ups and lower back on Friday it will be finished off then. By cutting the time on the work out I have been able to push slighter higher weights in most exercises. Even in the shoulder press which isnt bad considering Im now supersetting my exercises and havent had a spot the last couple weeks.

Chubby13

Went down to training tonight and did a lighter interval session. 
 
10 x 50 m, jogging through to the other try line as recovery - going every 45 seconds 
 
2 min break 
 
10 x 50 m, jogging through to the other try line as recovery - going every 45 seconds 
 
2 min break 
 
10 x 100 m - going every 1 min 
 
Averaged 8-9 seconds for the 50 m, and 16-18 seconds for the 100's. Was stiff to begin with, but was striding out quite nicely at the end of it. 
 
On the way home I popped into the gym and did 25 minutes of knee rehab.

Chubby13

[u][b]Lower Body/Bicep Work out 2:[/b][/u] 
 
[b]Dead lift warm up:[/b] 
10 x 60 kg 
10 x 80 kg 
10 x 100 kg 
 
[b][u]Supersetted with [/u]Wide Grip Pull Ups:[/b] 
3 sets of BW x 6 
 
[b]Dead Lift working Sets:[/b] 
3 sets of 10 x 110 kg 
 
[b][u]Supersetted with [/u]Underhand chins:[/b] 
3 sets of 7 
 
[b]Barbell Lunges:[/b] 
10 es x 60 kg 
10 es x 65 kg 
10 es x 65 kg 
 
[b][u]Superset with[/u] Back Raise with 20 kg plate:[/b] 
3 sets of 10 
 
[b]Barbell Step Ups:[/b] 
10 es x 65 kg 
10 es x 70 kg 
10 es x 70 kg 
 
[b][u]Superset with[/u] EZ bar Bicep Curls:[/b] 
3 sets of 10 x Bar + 30kg 
 
[b]Barbell Good Mornings:[/b] 
10 x 40 kg 
10 x 45 kg 
10 x 47.5 kg 
10 x 47.5 kg 
 
[b][u]Superset with[/u] Single Arm Bicep Curls on Ez bar bench:[/b] 
3 sets of 10 es x 17.5 kg es 
 
[b]Overhand cable bicep curls:[/b] 
20 x 30 kg 
20 x 36 kg 
20 x 36 kg 
 
Took about an hour. It was a decent weights session for the legs and lower back so it will be interesting to see how the body feels tomorrow. I was feeling a little bit tired after work so went to the gym after tea and a bit of a rest. Because of the later session time I decided not to take any super pump as I actually want to sleep tonight. Energy levels were still good. Obviously the weights with the legs are still limited but the work out is designed to hit the important muscles that Im still trying to build up. It was still at a good intensity with the super sets. Deffinately a good sweat up

Chubby13

[u][u][b]Chest and Triceps today:[/b][/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] 
23 x 35 kg es 
17 x 35 kg es 
14 x 35 kg es 
12 x 35 kg es 
7 x 35 kg es 
 
[b]DB Incline Bench:[/b] 
17 x 25 kg es 
16 x 25 kg es 
16 x 25 kg es 
15 x 25 kg es 
12 x 25 kg es 
 
[b]Cable Cross overs - high to low:[/b] 
10 x 30 kg es 
10 x 33 kg es 
10 x 33 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 17.5 kg es 
 
[b][u][u]Supersetted with: [/u][/u]DB Bench Pull overs:[/b] 
10 x 30 kg 
10 x 32.5 kg 
10 x 32.5 kg 
 
[b]100 Decline Press Ups: - as many sets as it takes to hit 100[/b] 
x 10, 8, 8, 9, 8, 8, 7, 8, 8, 8, 8, 10 
 
[b]Tricep Rope Pull Downs:[/b] 
10 x 36 
10 x 42 
10 x 42 
 
This work out gave me a crazy pump. Such a different type of training to the strength training. The fatigue kicks in something cronic after 10-12 reps. It also hit the triceps really well. I tried to do some BW dips after the press ups and couldnt even do 1 rep so just finished off with some quick pull downs to finish the triceps up. The Chest work out took about 65 mins. It blew out a little bit because the press ups took so bloody long.

Chubby13

[u][b]Legs and Biceps today: 65 - 70 mins (121.4 kg)[/b][/u] 
 
[b]Box Squats:[/b] 
10 x 60 kg 
10 x 80 kg 
10 x 90 kg 
10 x 100 kg 
10 x 120 kg 
10 x 130 kg 
10 x 140 kg 
10 x 145 kg 
[b] [/b] 
[b]Smith Machine Sprinter Lunges:[/b] 
10 es x 40 kg + Bar 
10 es x 45 kg + Bar 
10 es x 45 kg + Bar 
[b] [/b] 
[b]Single Leg Leg Press:[/b] 
10 es x 60 kg 
10 es x 80 kg 
10 es x 80 kg 
10 es x 90 kg 
 
[b]Single Leg Cable Hamstring Curl:[/b] 
10 es x 30 kg 
10 es x 36 kg 
10 es x 36 kg 
 
[u][b]DB Triset:[/b][/u] 
[b] [/b] 
[b]Seated DB Bicep Curl:[/b] 
3 sets of 10 x 15 kg es 
 
[b]Incline DB Bicep Curl:[/b] 
3 sets of 10 x 12.5 kg es 
[b] [/b] 
[b]Incline DB Bicep Curl - Chest on bench:[/b] 
3 sets of 10 x 9 kg es

Paekakboyz

Dang bro, you crank out the sets! Good to see an upward trend on the squats. Are they feeling pretty good now? You should have your form nicely sorted.

Chubby13

Forms good, back to where it used to be. Even on the heavy sets I'm confident for the entire set. It's getting to the point that I think I can almost knock off a few of those warm up sets at the start. I probably would of gone to 150 had I had a spot. 
 
I'm also stoked that I'm handling the full leg sessions again, getting no pain and no swelling in the knee which is good, although I make an effort with the ice and anti inflams as a precaution. If I get through this next month without incident I'm going to look at re introducing super sets again

Paekakboyz

Awesome bro - good to hear you are still working hard on the ice/anti-inflam etc - last thing you want is to push too hard too soon. You must be so close to getting back to normal that it's tempting to really crank up the training. Probably one of the trickiest parts of the rehab cycle if you get carried away!

Chubby13

It's a constant test. I've learnt a lot through trial and error. Mostly error though. I'm starting to know my limits though

Chubby13

Went for a run tonight. About 5km in 23mins. Fatigue kicked in from the squats for the last 2 km. first long distance run I'm a couple months. First half was awesome, good stride out and everything. 2nd half not so much haha. Good loosen up though.

Chubby13

Went down to training and did a bit of my own stuff again. 
 
After the warm up I did a body weight circuit: 
 
[b]5 rounds of: (21 minutes)[/b] 
15 Burpees 
15 BW squats 
15 es Mountain Climbers 
15 press ups 
15 Crunches 
5 x 7-8m hill sprints 
 
3 min break 
 
10 x 100 m Sprints going every 1 min 
 
3 min break 
 
[b]Core:[/b] 
 
5 x 1 min front bridge (30 sec rest between each set) 
5 x 25 bicycle crunches 
3 x 1 min side bridge es (1 min left, 1 min right, 1 min rest) 
 
3 min break 
 
10 x 50 m sprints going every 30 seconds

Chubby13

[b]Shoulders and back tonight: 1 hour all up?[/b] 
 
Warm Up: 5- 10 mins of BOSU Ball knee rehab 
 
[b]3 sets of 6 BW Wide Grip Pull Ups[/b] 
 
[b]3 sets of 6 Underhand Chin Ups[/b] 
 
[b]BB Shoulder Press:[/b] 
10 x 60 kg 
10 x 62.5 kg 
10 x 62.5 kg 
 
[b]Super set with DB Bent over Row:[/b] 
3 sets of 10 es x 50 kg 
 
[b]BB Upright Row:[/b] 
10 x 45 kg 
10 x 47.5 kg 
10 x 47.5 kg 
 
[b]Super Set with BB Front lateral Raise:[/b] 
3 sets of 10 x 22.5 kg 
 
[b]Seated Cable Row:[/b] 
10 x 72 kg 
10 x 78 kg 
10 x 84 kg 
 
[b]Super set with DB Side lateral Raises:[/b] 
10 x 12 kg es 
10 x 10 kg es 
10 x 10 kg es 
 
[b]Underhand Lat Pull Downs:[/b] 
10 x 72 kg 
10 x 78 kg 
10 x 84 kg 
 
[b]Super set with Bent over DB Rear lateral Raises:[/b] 
10 x 10 kg es 
10 x 10 kg es 
10 x 10 kg es 
 
[b]Standing Rope Face Pull[/b] 
10 x 30 kg 
10 x 36 kg 
10 x 42 kg 
 
[b]Bradford Press:[/b] 
20 x 20 kg 
20 x 25 kg 
20 x 25 kg

Chubby13

[u][b]Legs and Biceps 2 tonight:[/b][/u] 
 
10 - 15 mins of Warm Up doing knee rehab 
 
[b]Dead lift Warm up:[/b] 
10 x 60 kg 
10 x 90 kg 
10 x 110 kg 
 
[b][u]Superset with [/u]DB Bicep Curls:[/b] 
3 sets of 10 x 20 kg es 
 
[b]Dead Lift Working set:[/b] 
3 sets of 10 x 115 kg 
 
[b][u]Superset with [/u]Standing Ez bar Bicep Curls:[/b] 
3 sets of 10 x 35 kg 
 
[b]BB alternate Lunges:[/b] 
3 sets of 10 es x 60 kg 
 
[b][u]Super set with [/u]DB Reverse walking lunges:[/b] 
3 sets of 10 es x 30 kg es 
 
[b]BB Good Mornings:[/b] 
10 x 45 kg 
10 x 47.5 kg 
10 x 50 kg 
 
[b][u]Superset with[/u] Single DB Preacher Curls:[/b] 
10 es x 15 kg 
10 es x 17.5 kg 
10 es x 17.5 kg 
 
[b]BB Box Step Ups:[/b] 
10 es x 70 kg 
10 es x 75 kg 
10 es x 80 kg 
 
[b][u]Super set with[/u] Back Raise[/b] 
3 sets of 10 with a 20 kg plate 
 
The work out excluding the warm up was about an hour. I felt like shit today, so was stoked at how good the session was. Especially considering I was pretty close to pulling the pin.

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.

The Silver Fern

We shall rebuild him...