Squat

72.6kg

Squat
70kg 3x5

Weight personal best since injury. Will try hit better depth next time.

Leg press
160kg 3x10

No more half foam roller!

Post-session slight lower back pain on the left, but fairly mild. Not bad enough for me to worry. Quads kill though!

Deadlift

73.25kg

Deadlift
90kg 6

Grip failed on rep 5. Might need to start training grip again. Almost getting back to 120kg (3RM) pre-injury!

Leg press (90 degrees, feet together)
100kg 5x10

Goblet squat
20kg 5x10

Arms with Oscar

Standing curl
10kg 2x10

Bent over concentration curl
10kg 3x10

Reverse tricep extension (supinated grip)
17.5kg 3x10

Torsonator bent over row
30kg 3x10

Decline sit up

Focused on squeezing at the start and end of the movement for all exercises.

Core and Legs with Oscar

71.55kg

Jackknife (flat bench)
3x15

Superset (3x):
Unilateral leg curl
30kg 10
Unilateral lunge
15kg DB 10

Leg press (90 degrees, feet together)
90kg 2x10

24kg KB swing

---

Decline sit up
3x15

Deadlift with Oscar

Deadlift
80kg 10

Note: Changing grip each rep - mixed, pronated, reverse mixed.

Hip thrust (feet on swiss ball)
3x10 each leg

---

Floor dumbbell press
8kg 3x15

Bicep and Back

Seated bicep curl (55 degrees)

7kg 3x6

Dumbbell row (slow)

20kg 10/15/10

Reverse barbell curl

Superset barbell curl

20kg 3x6

Decline sit up

20

Back

71.8kg

Deadlift (mat pull)

80kg 5

90kg 1+2

80kg 2x5

Kroc row (3/4 ROM)

12.5kg 10

15kg 2x10

25kg

T bar row (chest supported)

10kg 10

20kg 10

41.25kg 2x10

Core with Oscar

71.45kg

Jackknife (flat bench)

Flat back leg raise on decline

Decline sit up 20kg bar on front squat hold

Flat bench cycling 2x100

---

Rope face pull

40kg 30

50kg 20

60kg 15

Fantastic session. Absolutely fatigued. 

Core

71.8kg

Kneeling cable crunch
70kg 5x20

Note: No need to rest mid-set!

Decline sit up
3x15

Legs with Oscar

70.95kg

Squat
40kg 3x10

Adductor superset abductor (using ankle wrap)
5kg cables 3x10

Deadlift
50kg 3x10

Single leg leg press (90 degrees)
60kg 1x10

Arms with Oscar

71.15kg

Upright dumbbell row (warm up)

Alternating dumbbell curl (to opposite nipple)
10kg

Superset: 20kg half bar reverse curl

Standing cable curl (using 2 separate cables and handles)
20kg

Seated bicep curl (55 degrees)
5kg

Tricep pressdown flat back
15kg 10

Superset: 7kg dumbbell kickback 20

---

Lateral raise machine (half reps)
5kg 20
15kg 10

Note: Uncomfortable.

Decline sit up 20

Note: Lower ab cramped!

Chest press (half reps)
25kg 2x15

Legs

Leg press
120kg 5x10

Sumo squat on smith machine
40kg 3x10

Glute press
55kg 3x12

Standing calf raise
55kg/45kg/35kg drop set
10/10/10
10/8/8
10/6/6

Strong DOMS even 4 days after!

Chest with Oscar

Swiss ball dumbbell press

Floor dumbbell press

Hammer Strength upright incline press (one arm at a time)

Technogym chest press

Assisted chin up

All with much reduced ROM.

Rear Delt and Core

Rope face pull
40kg 3x30

Kneeling cable crunch
70kg 3x20

No more pain in the back during crunches!

Cross post from ETI: Hyper-mobile shoulders pt. 2

Back to Lyn today! She got me to rotate my arms outwards and she actually saw improvements in my shoulders (!!). Looks like my scapula (I think) is controlling the movement of my left arm up properly now, and the ball of my shoulder isn't pushing out too much, except for the last bit of ROM. Not sure if I've mentioned this but my left shoulder is worse than my right and I think she's not too concerned about my right.

I mentioned that I get radiating soreness in my left shoulder, the area where the lat meets the rear delt. She said that's because the ball is pushing against something. I wish I could give a better explanation but I'm shit when it comes to anatomy. She gave me a bit of treatment (the usual rub around the shoulder blade area).

I have now been given another exercise: dumbbell rows. I start from a relaxed position with my arm fully stretched out (like during a Kroc row). I then "set" my shoulders (slight pull in shoulder blades, and then slight shrug) and row. My arm should only go parallel to my body, unlike the usual dumbbell row where I aim to contract my shoulder blades. She said that I can do the usual dumbbell rows with heavy weights still. The goal of this exercise is to reset my central nervous system. I am told to start with a 1kg weight, then eventually 1.5kg, 2kg and 3kg.

So I am now doing the following exercises. I do not need to do them in sequence.

1. Dumbbell shrug (supinated) - 2kg (from 0.5kg a month ago)
2. Side lying external rotation - 1kg (from 0.5kg when this topic was made)
3. Band external rotation - Red band (I have been told to use a green band to wrap around my shoulders, but use a red one for doing the external rotation. Green is heavier than red by the way.)
4. Dumbbell row - 1kg

Next appointment is in 3 weeks.

Arms / Rear Delts

71.5kg

Rope face pull
45kg 30
40kg 2x30

Note: Weight was set incorrectly for second set. Thought I would stick to the same weight for the third set so I wouldn't need to rest-pause mid-set.

Dumbbell kickback
8kg 3x10

Tricep pressdown (flat back)
20kg 3x10

Preacher curl
25kg 3x10

Note: Assistance needed for last few reps.

I am going to start most upper body sessions with the rope face pull from now on to work on improving my posterior shoulder stability.