The Rehab Log

Discussion in 'Training Logs' started by Hood Moses, Jan 28, 2009.

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  1. Hood Moses

    Hood Moses I part the Black Seas...

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    Broke my radius a couple weeks ago, had a plate and screws put in. Havent done shit since. Basically doing Pur's routine while my arm gets stronger, probably wont be lifting with it till late march. Let me tell you how pumped I am about that.

    Legs
    Skwats
    barx10
    135x10
    225x10
    275x10
    315x8
    345x5

    Leg Press
    8px15
    10px15
    12px15

    Leg Ext
    140x10
    160x10
    180x10
    200x10

    Leg Curls
    90x10
    110x10
    130x10
    150(stack)x10

    Treadmill
    30 minutes

    Solid workout, endurance is down put should be back in a couple weeks. Also almost puked a couple times while squatting.
     
  2. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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    Hey you're still in the gym and doing something most assholes wouldnt do fucking shit. Keep it up and rest up bud.
     
  3. Hood Moses

    Hood Moses I part the Black Seas...

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    Thanks Barbs

    DB Military Press
    30x15
    40x15
    50x12
    60x10
    45x2x10
    30x15

    1-arm Facepulls
    3x15

    Hammer Curl
    6x12

    Cable Tri-ext
    20
    15
    12

    Treadmill
    20 min

    This one arm shit is throwing me off
     
  4. Hood Moses

    Hood Moses I part the Black Seas...

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    GMs
    barx10
    135x5
    225x5
    315x5
    365x5

    Last couple sets were ugly just couldnt hold the bar properly with my arm all jacked up, might do more volume with lighter weight next week.

    T-bar Rows
    1px15
    1p+25x15
    2px10

    Lat Pulldown
    70x12
    85x10
    70x12
    55x15

    Treadmill
    30 minutes
     
  5. Hood Moses

    Hood Moses I part the Black Seas...

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    DB Incline
    30x15
    40x15
    50x12
    60x12
    65x8

    DB Flat
    50x12
    55x12
    60x10
    40x20

    DB Hammer Curl
    25x12
    35x12
    40x8
    45x5
    30x2x10

    Tri Cable Ext
    4x10

    Abs

    Intervals
     
  6. Hood Moses

    Hood Moses I part the Black Seas...

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    GMs
    barx10
    135x5
    225x5
    275x5
    315x5
    375x5

    Last two sets were paused on the catch bars around waist high

    DB Military
    30x15
    40x15
    50x12
    60x12
    45x2x10

    Cable Row
    60x4x12

    Lat Pulldown
    60x4x12

    Shrugs
    100x4x15

    Intervals
     
  7. Hood Moses

    Hood Moses I part the Black Seas...

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    Squats
    barx10
    135x10
    225x10
    315x10
    345x6

    Leg Press
    10px15
    12px15
    14px15

    Leg Ext
    150x10
    170x10
    190x10
    210x10

    Leg Curl
    110x12
    130x12
    150x12

    Was hoping to get atleast 8 with 345 but went to the gym late everything was rushed and with the short week for me squatting and gms on back to back days took its toll on me
     
  8. Hood Moses

    Hood Moses I part the Black Seas...

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    DB Incline
    30x15
    40x15
    50x15
    60x12
    65x10
    45x15

    DB Flat
    50x12
    55x12
    65x10
    70x10

    Hammer Curl
    30x12
    40x12
    45x6
    35x2x10

    Pec Deck
    175x10
    190x10
    205x10

    Calf Raises
    2px4x25
     
  9. Hood Moses

    Hood Moses I part the Black Seas...

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    DB Snatch
    45x6
    55x6
    65x6
    75x6
    85x6
    95x6

    Intervals
     
  10. Hood Moses

    Hood Moses I part the Black Seas...

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    DB Incline
    30x15
    40x15
    50x15
    60x15
    70x10

    DB Flat
    50x12
    55x12
    65x12
    70x12

    Hammer Curl
    35x12
    45x10
    50x8
    45x2x8

    Vertical Fly Machine
    90x12
    110x12
    130x12

    Intervals
     
  11. Hood Moses

    Hood Moses I part the Black Seas...

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    GMs
    45x10
    135x5
    225x5
    275x5
    315x5
    385x5
    405x5 PR

    DB Military
    35x15
    45x15
    55x10
    65x10

    Cable Row
    96x5x15

    Pulldown Wide/Double Underhand
    84x2x15

    Intervals

    Oh yeah Cable Rows and Pull downs were done with both hands, kept it light just focused on squeezing the muscles. Here we go whoo
     
  12. Hood Moses

    Hood Moses I part the Black Seas...

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    Squats
    barx10
    135x10
    225x10
    275x10
    345x8

    Leg Press
    12px12
    14px12
    16px12

    Leg Ext
    155x12
    175x12
    195x12
    210x12

    Leg Curl
    135x12
    135x12
    135x12

    Treadmill

    Ehhhh motivation to hit the gym consistently has been lacking just cause Im I have nothing to compete for and training with 1 arm sucks. Even though Ill be back and healthy in a month or so. Just need to sack up and do it.
     
  13. Hood Moses

    Hood Moses I part the Black Seas...

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    DB Incline
    35x15
    45x15
    55x15
    65x15
    75x8

    DB Flat
    55x12
    65x12
    75x12

    Hammer Curls
    40x12
    40x12
    40x12

    Wrist Curls
    40x15
    40x15
    40x15

    Decline Situps
    4x15
     
  14. Hood Moses

    Hood Moses I part the Black Seas...

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    Back at after a quick bout with the flu

    DB Incline
    35x15
    45x15
    55x15
    65x15
    75x5

    DB Flat
    55x12
    65x12
    75x9

    Fly Machine
    90x4x14

    Hammer Curl
    35x3x15

    Intervals

    Endurance is down but should be back in a week or so...
     
  15. Hood Moses

    Hood Moses I part the Black Seas...

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    Chuck V Lats
    48x3x15

    Squats
    45x10
    135x5
    225x5
    275x5
    335x3
    385x1
    425x1 Ties PR
    455x1 PR
    405x3 > 315x3 > 225x3 > 135x8

    Leg Press
    10px15
    12px15
    14px15

    Leg Curl
    110x12
    130x12
    140x12

    Calf Raises
    2px4x25

    Finally hit a new squat pr
     
  16. Hoss

    Hoss Nah, i had water yesterday

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    :cool: congrats
     
  17. Hood Moses

    Hood Moses I part the Black Seas...

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    Squat PR 465x1
    Squat machine 3x10
    Hamstring curls 4x12
    Abs 3x10

    the only thing im updating in my log is my squat workouts, since its not effected by my arm and maybe my GM
     
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