dhr65's log

[dhr65]

Busy last few days, but since the last time...

22/6/11

Shoulders
Bent over rev flys 12, 5kg, 10, 8kg, 6, 12.5kg
db/shoulder press 12, 12,5kg, 10, 15kg, 8, 15kg, 6, 16kg
bi
Ez bar curl 12, 15kg, 10, 20kg, 8, 22.5kg
Preacher curl 12, 10kg, 10, 10kg, 8, 10kg
must sort starting weight out!!
Tri
Ez bar skulls 12, 12.5kg, 10, 15kg, 8, 15kg
Kickbacks 12, 8kg, 10, 10kg, 8, 12, 5kg
Abs
2 x 30 crunches
2 x 30 ob's
2 x 1 min plank
staring weight on a few exercises need's work, shoulder press slight pain in shoulder (left) must keep an eye on.

[dhr65]

25/6/11
Missed yesterday's workout due to shoulder pain getting worse using ice etc and is easing.
Appt at Hosp for xray booked after trip to Doc's?? we shall see.
Anyway's legs.
Squat ,12, 16kg, 10, 20kg, 8, 25kg, 6, 30kg
Managed 8 reps on last set.
Quads
Leg ext, 12, 15kg, 10, 20kg, 8, 25kg, 6, 30kg
Managed 12 on last set....at last some strength result's
Hams
Leg curl, 12, 10kg, 10, 20kg, 8, 25kg, 6, 27.5kg
Only 4 on last set boooooo!!!!!
Calves
Standing raise 15, 10kg, 12, 15kg, 10, 20kg
Seated raise 15, 20kg, 12, 30kg, 10, 30kg
Managed 30 reps on each leg on last set, must get weight correct at beginning!!!!
Abs
crunches
2 x 30, 1 x 30 rev crunches
ob's
3 x 30
Plank
2 x 1 min
Later.....

[Boss Man]

Hopefully the pain problems are not too serious. Keep icing the area 3-4 times a day for 15-20 minutes and good luck at the Docs.

Hopefully the pain is not some distant relation or reoccurance, of the problems you incurred in the past.

[dhr65]

Cheers for the info Boss, shoulder "sharp" pain has lessened since the icing started.
Good news on the examination and xray, no bone damage or reoccurance of the old injury.
I have to attend a Rheumatololgy clinic in a few weeks so we shall see what happens from then on in...

Meanwhile i am concentrating on technique as much as possible.

29/6/11
Chest
Flat bench 12, 20kg, 10, 25kg, 8, 30kg, 6, 35kg
incline bench 12, 20kg, 10, 25kg, 8, 25kg, 6, 25kg
damn that evil 25kg....
Back
lat pull down
12, 30kg, 10, 35kg, 8, 40kg, 6, 45kg
seated row
12, 40kg, 10, 50kg, 8, 60kg, 6, 70kg
felt really good....
Lower back
I found a bag of bits from when i bought the equipment, which contained a lock out pin for my bench so.....
hyperextensions...12, 10, 8, 6... a lot better than the floor
Abs
3 x 30 abs
3 x 30 ob's
2 x 1 min plank
and i'm out of there......

[dhr65]

1/7/11
Shoulders
Bent over rev flyes 12, 5kg, 10, 8kg, 8, 10kg, 6, 12.5kg
Db shoulder press 12, 12,5kg, 10, 15kg, 8, 15kg, 6, 15kg
Bi
Ez bar curl 12, 15kg, 10, 20kg, 8, 20kg
9 only on second set, 6 only on third set
preachers curl 12, 10kg, 10, 10kg, 8, 10kg
Tri
Ez bar skulls 12, 12,5kg, 10, 15kg, 8, 20kg
6 only on last set
Kickbacks 12, 8kg, 10, 10kg, 8, 12.5kg
Abs
3 x 30 crunches
3 x 30 ob's
2 x 1 min plank
Felt good all the way through, no shoulder twinge, see what next few days feel like....
Later.

[dhr65]

3/7/11
5 mile walk in Thetford forest, uneven ground worked the legs well, and it made a change.
The kids actually enjoyed it as well!!, wonders never cease.

4/7/11
Legs
Squat 12, 20kg, 10, 25kg, 8, 30kg, 6, 35kg
Quads
Leg ext 12, 20kg, 10, 25kg, 8, 30kg 6, 40kg
Managed 9 reps on last set, annoying being able to leg ext more weight than I can squat.
But hey that’s what I’m stuck with…lol
Hams
Leg curl 12, 10kg, 10, 20kg, 8, 25, kg, 6, 27.5kg
Managed 7 reps on last set…
Calves
Standing raise, 15, 20kg, 12, 30kg, 10, 50kg, kept going until failure at around 20 reps
Seated raise, 15, 20kg, 12, 30kg, 10, 40kg, kept going until failure at around 32/34 reps
Abs
Crunches 3 x 30
Ob’s 3 x 30
Plank 2 x 1 min.

[fitoverforty]

5 mile walk in Thetford forest

That sounds like fun! Glad the kids enjoyed it, it's always nice to have something to do together, more especially if it involves fitness.

[dhr65]

7/7/11
Took two days off after the last leg workout as i was shattered.

Chest
Flat bench 12, 20kg, 10, 25kg, 8, 30kg, 6, 35kg
last set managed 8 reps.....
Incline bench 12, 20kg, 10, 25kg, 8, 25kg, 6, 25kg
Third set 6 reps, last set 4 reps

Back
Lat pull down 12, 30kg, 10, 40kg, 8, 45kg, 6, 47.5kg
Seated pull 12, 47.5kg, 10, 55kg, 8, 65kg, 6, 75kg
Only managed 5 on the last set...

Lower back
Hypers 12, 10, 8, 6 all sets felt good

Abs
3 x 30 crunches
3 x 30 ob's
2 x 1 min plank
All good, later.

[dhr65]

9/7/11

Shoulders
Bent over flyes 12, 5kg, 10, 8kg, 8, 10kg, 6, 12.5kg
Db shoulder press 12, 12.5kg, 10, 15kg, 8, 15kg, 6, 15kg
struggled with all last reps on last two sets, but got them done..
Bi
EZ bar curl 12, 15kg, 10, 20kg, 8, 20kg
Preacher curl 12, 10kg, 10, 15kg, 8, 15kg
Only 9 reps on third, and 7 on last.
Triceps
EZ skulls 12, 12.5kg, 10, 15kg, 8, 20kg
Only 8 reps on second set
Kickback 12, 8kg, 10, 10kg, 8, 12.5kg
Did all kickbacks with good form.

Abs
3 x 30 crunches
3 x 30 ob's
2 x 1 min plank........all good


10/7/11
Went for a walk round the lynn stag area of Thetford forest....very nice, did the blue and red walk looped 6 odd miles, but very nice..legs very tired stuck a few pics up....in profile.
Later..

[dhr65]

13/7/11

Well i'm back to walking for a few weeks methinks!!.
I was knocked off of my truck's flat bed by a forklift, that was turning on the building site i was delivering too.
I went off the side of the truck bed and hit the side of the truck rail on the way down to the floor, scraped shins knee to ankle,
Thumb ball joint on left hand swollen, (first thing to hit floor), followed by left elbow.
After i had hit the side of the truck with my left side, then onto the floor with my left side, (you may guess where i going with this).
I found it hard to take a deep breath, or cough, or sneeze or.............
Yes after a trip to A&E i have two cracked ribs, nearly passed out when the Doctor pushed on my breastbone, X-ray proved what he thought.
So i am very, very, very pi**ed
Time for a Jaffa cake, and a coffee......later

[Boss Man]

You'll get over it . Just remember how much you've been through before and don't let this get to you okay . If there is anything you can still do to exercise, keep doing it and try to stay positive, because even doing as little as possible, is better than nothing and will be something to be proud of.

No worries fella okay, just a good solid mindset, a dash of common sense and keep believing in yourself.

You've been doing great so far and you WILL do again, in the not too distant future and you should always be proud of how far you have come, because it literally has been a massive effort, just to get to this point now and you ARE a success story and you WILL be back to your best before too long.

Hang in there and GOOD LUCK.

[dhr65]

16/7/11

Cheers for the talking too Boss after being sat around for a couple of days and trying to rest like i was told to, i gave in and............
went into the garage and sat on the upright cycle, onto level 3 manual setting for 60 mins, kept my breathing as controlled as possible, and actually felt
good at the end of the cycle, so i shall, as you said, keep a solid mindset and use common sense for the next week or so and we shall see what we shall see....

Now if only i could get paid whilst on the sick...........

Once again cheers M8..
Later

[dhr65]

24/7/11

Eight days later, i'm still using the upright cycle for 60 mins a day.
I'm also "trying" to eat slightly more each day to try and not lose to much.
According to the same scales i've always used, i've lost 3lbs in bodyweight, and a half inch off each thigh...ho humm!

I still have a strange "deep, dull pain" when i try to lift. So i'm not pushing it, feel good all considering, the cycling helps a lot.
So i will take it slow for a few more days......
Later

[dhr65]

This is on my workout program as well.

I have had three examinations of my shoulder, and it has now been put down as an impingement of my rotator cuff (left).
I'm having a steroid injection and starting physio on the 1st of Sept as the first line of treatment.
Well as of this past weekend, no pain of my ribs, i can take a deep breath ok, so the ribs are getting there.
So we start again.

I've kept up the cycling, so my fitness is still good, i've also lost around 7 pounds in weight so i'm 159/161lbs.

Starting 8/8/11
Back to basics, nice and easy, very light weight as a starting point.

5 x 5 System
Squat
Bench Press
Overhead Press
Barbell Row
Deadlift

Injury free is the thing for me lolol
Later

[fitoverforty]

Injury free is the thing for me lolol

amen to that!! Glad to see you back on the mend! Best of luck to ya!