Project: No More Injuries...hopefully

[L33SH]

you're pretty hardcore working out on a Sunday!

[r31slpr]

Sarcasm? haha I don't really have set days that I must work out on.

I usually do every second day then a couple days rest, if I have an extra day rest or miss a workout the next week will fall on a sunday.

[L33SH]

fair enough, nah no sarcasm. I love Sundays as it's the only day I don't exercise lol

However I just ordered new running shoes, so will be running again on a Sunday morning when they arrive

[r31slpr]

Ah yep I know what you mean. I mostly like what I'm doing so doesn't really bother me what day it is.

I need to start running more haha

[r31slpr]

Had a crap session today, hip was playing up throwing me off on everything.

18/12/2013

Lunge: 1x8 Bar

3x8 @30

Dead: 1x5 @90

1x5 @110

1x3 @125

Row: 3x5 @50

Dips: 7,5

[No Crust Racing]

Nice work man, keep it up.

EDIT: Realised this sounded contrived, my point being even with discomfort you had a god and got through it for the most part.

Edited December 19, 2013 by ActionDan

[r31slpr]

Thanks, what's a rajab? haha I see it everywhere. Swear filter?

It's always an internal battle as to whether I should push through the pain or if I should stop. I'm slightly wiser now so I stop if I have to

Edited December 19, 2013 by r31slpr

[r31slpr]

Hip still playing up a bit, hurts in the bent row position, should clear up soon.

Had to walk to the gym today...First world problems haha

20/12/2013

Lunge: 1x8 Bar

3x8 @35

Bench: 1x8 Bar

1x8 @20

3x8 @30

Row: 1x8 @40

3x5 @55 Difficult holding the right position for this.

Pullups: 4

[r31slpr]

Felt a little better today.

22/12/2013

Lunge: 1x8 @20

3x8 @37.5

Dead: 1x5 @90

1x5 @110

4x2 @125

Row: 1x8 @50

3x5 @57.5

Dips: 8,7,5

[No Crust Racing]

Nice deading.

There's a good explanation of Rajab over in the motorsport section.

Essentially it's just an "in" joke from some of the Wastelanders praising Rajab (the engine builder/performance workshop) for anything good that happens any time.

[r31slpr]

Thanks, it ended up being 4 sets of 2 reps because I did 2 stopped for chalk, did 2 more noticed my leg was bleeding haha tied my towel around it, did 2 more, then decided I may aswell do another couple .

Thanks for the rajab explanation, a lot of stuff makes more sense now haha

[Birds]

Life makes sense when you give in to god.

[r31slpr]

Indeed.

25/12/2013

Lunge: 1x8 @20

3X8 @40

Mp: 1x8 @20

4x5 @32.5

1x5 @22.5

Row: 1x8 @50

4x5 @57.5 Will probably stay at this weight for a little while because hip is still hurting in that position.

Pullups: 4,2,2,2

[r31slpr]

Had a few days off, shoulder is giving me grief again.

Rows went to shit and decided not to do dips.

Will go see the physio as soon as possible.

31/12/2013

Lunge: 1x8 @20

3x8 @40

Dead: 1x5 @90

1x5 @110

2x3 @130

Row: 1x8 @40

1x5 @50

2x5 @40

[r31slpr]

Alrighty couple quick updates.

Haven't seen the physio yet just been working on the shoulder myself.

Got told the other day I'm supposed to include the bar weight in my lifts, so all my previous ones are just the weight that was on the bar not including the bar itself. All future ones will be total, weight + bar.(which I believe is 15-20kgs)

The above doesn't really matter because I've changed to an entirely new program and dropped all my lifts down to about 40kg to start with as its higher volume.

Not sure if I should keep logging progress here or just put it in a spreadsheet.

[r31slpr]

Long time no update. Still lurking here though

Joined a new gym about 2 weeks ago, did 1rms.

27th Nov: Squat 185, Bench 100, Dead 200

Worked on technique

2nd Dec: Squat 205

3rd Dec: Bench 110

6th Dec: Dead stayed the same, had a shitty day

[r31slpr]

Been nearly three years since I started this thread. Started out injured, got a fair bit better and stronger for a while. Since then its been all downhill.

Been plagued with injuries for ages, either work related or just because I'm an idiot.

So back to basics.

The ptc beginner program is the only one I've done so far that I consider to have worked well (ie: got stronger & didn't get injured) and that's what I'll be doing again until I stall.

Hopefully it will put me in the right direction.

16/05/2016

Squat 3x10 Bar + Split squats 3x8 Bw (needed to stretch my legs a bit)

Bench 3x8 Bar

Row 3x8 Bar

Ohp 3x8 Bar

Rdl 3x8 Bar

Curls 3x8 Bar

Progression will probably be daily till that slows down, then weekly for as long as possible.

Going to try and update here as I go

[r31slpr]

18/05/2016

Squat 3x10 25kg

Bench 3x8 22.5kg

Row 3x8 22.5kg

Ohp 3x8 22.5kg

Rdl 3x8 25kg

Curls 3x8 22.5kg

[r31slpr]

20/05/2016

Squat 3x10 30kg

Bench 3x8 25kg

Row 3x8 25kg

Ohp 3x8 25kg

Rdl 3x8 30kg

Curls 3x8 25kg

[r31slpr]

23/05/2016

Squat 3x10 35kg

Bench 3x8 27.5kg

Row 3x8 27.5kg

Ohp 3x8 27.5kg

Rdl 3x8 35kg

Curls 3x8 27.5kg

Curls will probably slow down in the next week or so