I'm not sure what chest supported db rows are, but I will try it out during my next back workout. I am very aware now about my lousy pulls. Damn good thing you guys told me!
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I'm not sure what chest supported db rows are, but I will try it out during my next back workout. I am very aware now about my lousy pulls. Damn good thing you guys told me!
Did a quick workout today before rushing to work.
Close grip bench
60kg 2 sets 10 reps
100kg 2 sets 6 reps
120kg 1 set 6 rep
130kg 1 set 5 reps (last rep assisted)
Dips
40kg 5 sets 6 reps
Triceps
60kg 3 sets 8 reps
80kg 1 set 6 reps
Then I'm done! I took some videos again but the Internet at my office is down. Later I will upload them when I reach home. I thought my form is ok but the videos say otherwise.
ok videos are up
last set of close grip. i forgot to use the olympic bar cushion as i was really kanchiong that the lady couldnt spot me properly. there was no one else at all in the gym, so no choice. in the end she pulled only on the left side and i felt a little unbalanced. i wanted to go for another rep but it was too scary.
first or second set of dips. looks ok to me
last set of dips. arms are quite tired by then, so my form is getting worse. can see that i cheated.
last set of tricep extension. really quite exhausted by then. i just wanted to get it over and done with hehe
Close grip bench
60kg 2 sets 10 reps
100kg 2 sets 6 reps
120kg 1 set 6 rep
130kg 1 set 5 reps (last rep assisted)
Dips
40kg 5 sets 6 reps
Triceps
60kg 3 sets 8 reps
80kg 1 set 6 reps
Then I'm done! I took some videos again but the Internet at my office is down. Later I will upload them when I reach home. I thought my form is ok but the videos say otherwise.
ok videos are up
last set of close grip. i forgot to use the olympic bar cushion as i was really kanchiong that the lady couldnt spot me properly. there was no one else at all in the gym, so no choice. in the end she pulled only on the left side and i felt a little unbalanced. i wanted to go for another rep but it was too scary.
first or second set of dips. looks ok to me
last set of dips. arms are quite tired by then, so my form is getting worse. can see that i cheated.
last set of tricep extension. really quite exhausted by then. i just wanted to get it over and done with hehe
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Vid of chest supported DB row:
ShowAndGoTraining.com: Chest Supported DB Row - YouTube
Vid of chest supported T-bar row:
Chest Supported Rows - YouTube
Vid of chest supported Barbell row:
Barbell Rows (chest-supported) - YouTube
Vid of face pull:
Charles Poliquin Teaches Face Pulls - YouTube
So as you can see, there are so many ways of rowing & working your back while you recover fr your back injury...
I more thing I forgot to tell u - your dips are also counted as a push movt so u know where I'm getting at right?
I worked on my biceps today. I did nothing but chin ups. 10 sets of 6, followed by 5 sets of 4. After that I couldn't even scratch my nose. I originally planned to do another 5 sets, but I really couldn't do them anymore. I have never felt my arms feel so exhausted before. Shiokshiok.
Thanks chay! You're like a walking encyclopedia of fitness info. I will try the dumb bell row for sure. If I have energy I will go the bar bell row as well.
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I did Bulgarian splits today. I only have one thing to say.
WHAT. THE. FUUUUUUUUUUUUUUUUUUUUUUUUUUUG!
My honest opinion is that I hate chay now. It's a horrible exercise. It gave me ASS CRAMPS. My cheeks still hurt and my quads are wobbling. I haven't felt this nauseous in years.
I started with
No weights 10 reps
10 kg dumb bells 8 reps 5 sets.
I tried to maintain my form as best as I can. I'll try to video it down for you guys to critique.
Next was leg extensions. The squat rack was occupied for the entire workout by two guys doing benches, so I couldn't do front squats. First time encounter this.
I didn't record the weight. It was the whole thing.
6 sets of 8 reps.
And then I stumbled to the pool, swam one lousy round before the rain started pouring down. Cycled home after that and ate my tasty steak and vege.
Bulgarian splits really work. My back feels fine and my legs and butt feel like they are on fire. I'm going to do them weekly.
WHAT. THE. FUUUUUUUUUUUUUUUUUUUUUUUUUUUG!
My honest opinion is that I hate chay now. It's a horrible exercise. It gave me ASS CRAMPS. My cheeks still hurt and my quads are wobbling. I haven't felt this nauseous in years.
I started with
No weights 10 reps
10 kg dumb bells 8 reps 5 sets.
I tried to maintain my form as best as I can. I'll try to video it down for you guys to critique.
Next was leg extensions. The squat rack was occupied for the entire workout by two guys doing benches, so I couldn't do front squats. First time encounter this.
I didn't record the weight. It was the whole thing.
6 sets of 8 reps.
And then I stumbled to the pool, swam one lousy round before the rain started pouring down. Cycled home after that and ate my tasty steak and vege.
Bulgarian splits really work. My back feels fine and my legs and butt feel like they are on fire. I'm going to do them weekly.
Another very good single leg movt is the pistol (single leg squat); u can do them assisted & with bodyweight only.... this 1 will also make your legs feel like jelly when u 1st start doing it:
Steve Maxwell: Assisted Pistol A-B-C technique on scale - YouTube
Steve Maxwell: Assisted Pistol A-B-C technique on scale - YouTube
Poor workout today. My baby woke up again in the middle of the night and started crying. Sian. Felt like I was in a dream throughout the workout.
I did my back just now. Started up pull ups
7 sets of 6 pull ups
3 sets of 5 pull ups
Moved to chest supported dumb bell row
20kg 8 reps 1 set
30kg 8 reps 1 set
40kg 6 reps 3 sets
After that I gave up and went home without doing barbell rows. I can feel muself getting stronger already. The pulls are geting slightly easier.
Now I'm in bed, ready to take a much needed nap.
Lunch was salmon steak, fresh veg, 2 eggs and soup.
I did my back just now. Started up pull ups
7 sets of 6 pull ups
3 sets of 5 pull ups
Moved to chest supported dumb bell row
20kg 8 reps 1 set
30kg 8 reps 1 set
40kg 6 reps 3 sets
After that I gave up and went home without doing barbell rows. I can feel muself getting stronger already. The pulls are geting slightly easier.
Now I'm in bed, ready to take a much needed nap.
Lunch was salmon steak, fresh veg, 2 eggs and soup.
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Thanks man! I think these two exercises are more than sufficient for me. My quads and glutes still hurt today
Just a quick update. I'm supposed to be sleeping now.
Bench
60kg 10 reps 2 sets
100kg 6 reps 2 sets
140kg 3 reps 1 set
Super disappointed with my lousy 3 reps so I did another set of 60kg 20 reps just to exhaust muscles
Dumb bell press
40 kg 8 reps 4 sets
Dips
40kg 6 reps 2 sets. Too tired by then
Leg lifts
4 sets of 6
Swam 6 rounds and ate salmon steak, fresh vege, soup and eggs for lunch. Tasty!
Bench
60kg 10 reps 2 sets
100kg 6 reps 2 sets
140kg 3 reps 1 set
Super disappointed with my lousy 3 reps so I did another set of 60kg 20 reps just to exhaust muscles
Dumb bell press
40 kg 8 reps 4 sets
Dips
40kg 6 reps 2 sets. Too tired by then
Leg lifts
4 sets of 6
Swam 6 rounds and ate salmon steak, fresh vege, soup and eggs for lunch. Tasty!
you asked a woman to spot you?!?!?!?!? that looked freaking scary man
p.s: I know you said you had no one else to ask. lolololol
Yeah it was scary. She did what she could though. I think she never spotted people before
Pretty ok workout today.
Close grip
60kg 2 sets 10 reps
100kg 2 sets 6 reps
130kg 1 set 6 reps
Dips
40kg 4 sets 7 reps
40kg 1 set 6 reps
A dip belt feels really good, even though the swinging metal plates near my wedding vegetables made me a little nervous.
Tricep ext
60kg 1 set 6 reps
70kg 2 sets 6 reps
Leg lift
5 sets 6 reps
It's either I feel more energetic this morning, or skipping a set of 120kg on the bench made a difference.
Went swimming after that, but only 5 rounds. The sun was too hot.
Lunch was tasty salmon steak, fresh veg, egg and soup.
Close grip
60kg 2 sets 10 reps
100kg 2 sets 6 reps
130kg 1 set 6 reps
Dips
40kg 4 sets 7 reps
40kg 1 set 6 reps
A dip belt feels really good, even though the swinging metal plates near my wedding vegetables made me a little nervous.
Tricep ext
60kg 1 set 6 reps
70kg 2 sets 6 reps
Leg lift
5 sets 6 reps
It's either I feel more energetic this morning, or skipping a set of 120kg on the bench made a difference.
Went swimming after that, but only 5 rounds. The sun was too hot.
Lunch was tasty salmon steak, fresh veg, egg and soup.
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i was supposed to do my back in the morning, but i forgot that my baby was due for his last immunisation shot today, so i just did my arms as they take less time
pull ups
12 sets of 6
since i still cant pull all the way up, i tried to focus more on eccentric movement. definitely better that way.
hammer curls
25kg 3 sets 6 reps
guilty lunch just now. i ate nasi rendang with my wife at old town cafe. fattening but tasty!
pull ups
12 sets of 6
since i still cant pull all the way up, i tried to focus more on eccentric movement. definitely better that way.
hammer curls
25kg 3 sets 6 reps
guilty lunch just now. i ate nasi rendang with my wife at old town cafe. fattening but tasty!
Legs day!
Started with Bulgarian split
No weights 8 reps
10kg dumb bells 8 reps 2 sets
12.5kg dumb bells 8 reps 1 set
15kg dumb bells 8 reps 1 set
Front squats
40kg 8 reps 3 sets
Leg lifts 6 reps 6 sets
I feel more steady when I do Bulgarian splits. I tried to use heavier weights this time and it still seemed ok. must try to video it down to make sure my form is good.
I tried single leg raise but couldnt even do a single rep. Sian.
Lunch was a tasty herbal chicken drumstick and vege.
Started with Bulgarian split
No weights 8 reps
10kg dumb bells 8 reps 2 sets
12.5kg dumb bells 8 reps 1 set
15kg dumb bells 8 reps 1 set
Front squats
40kg 8 reps 3 sets
Leg lifts 6 reps 6 sets
I feel more steady when I do Bulgarian splits. I tried to use heavier weights this time and it still seemed ok. must try to video it down to make sure my form is good.
I tried single leg raise but couldnt even do a single rep. Sian.
Lunch was a tasty herbal chicken drumstick and vege.
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Reddit, u can work your lower posterior chain ie glutes & hamstrings w/o doing DLs while recovering from your back injury. Do the assisted glute ham raise aka the reverse leg curl:
Reverse Leg Curl - YouTube
not easy at all so don't try to be hero when u 1st do it...
Reverse Leg Curl - YouTube
not easy at all so don't try to be hero when u 1st do it...
Thanks man. I have some reservations about this one. Seems a little dangerous to me. I think I will try it at home first on my bed before deciding, just to be safe. I really appreciate your advice!
I never tried them before too. I can confirm that Bulgarian splits really work glutes much more than squats.
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