Adarq.org

^^^^ Yes, it is going good so far. Lets hope it stays that way.

10 January 2019

Bodyweight@session : ~83kg
Soreness : none
Injuries/aches : none

BENCH PRESS:
10@50kg ( +5 kg )
10@50kg ( +5 kg )
9@50kg ( +5 kg ) , ( -1 rep )
9@50kg ( +5 kg ) , ( -1 rep )

INCLINE BENCH DB FLY:
12@12kg per hand ( +2 kg per hand )
12@12kg per hand ( +2 kg per hand )
12@12kg per hand ( +2 kg per hand )

SEATED DB CURL:
10 each hand @ 14kg ( +2 kg per hand )
10 each hand @ 14kg ( +2 kg per hand )
8 each hand @ 14kg ( +2 kg per hand ) , ( -2 reps )
8 each hand @ 14kg ( +2 kg per hand ) , ( -2 reps )

SEATED EZ BAR PREACHER CURL:
12@22,5kg ( +2,5 kg )
10@22,5kg ( +2,5 kg ) , ( -2 reps )
10@22,5kg ( +2,5 kg ) , ( -2 reps )

SEATED CRUNCHES MACHINE:
20@50lbs
20@50lbs
20@50lbs
-5lbs increments is broken, can only do 15lbs jumps so didn't do it this time.

SEATED BACK EXTENSION MACHINE:
20@65lbs ( +15 lbs )
20@65lbs ( +15 lbs )
20@65lbs ( +15 lbs )
-50lbs was too conservative last time, even 65 was rather too easy.

Rough week, kinda sick, some extra social stuff, took me till Thursday to get back to the gym.
Very nice progress, added weight everywhere even though i missed a few reps.

4 January 2019

Bodyweight@session : ~82,5kg , what! the! fuck!
Soreness : chest, pecks, biceps, triceps, forearms, traps, abs
Injuries/aches : none

DEAD HANG PULLUPS:
7@BW
6@BW
6@BW
6@BW
-Rusty+sore all over made those very weak.

SEATED CHEST SUPPORTED ROWS:
12@25kg
12@25kg
12@25kg

TRICEPS ROPE PUSHDOWN:
10@80lbs
10@80lbs
10@80lbs
10@80lbs

SKULL CRUSHERS:
12@20kg
12@20kg
12@20kg
-This is fine doing but picking/leaving the bar is not so convenient for back. Might cancel.

SLANT BENCH LEG RAISE:
15@BW
15@BW
15@BW

45 DEGREES BACK EXTENSION:
12@BW
12@BW
12@BW

Not able to do 20 reps in any of those exercises. Oh well, no rush. No bugging at all in back extensions, that's good!

bump, happy new year friends!

My back thing feels @100% now. It doesn't mean i am 100% but that's how it feels. I can do whatever i like in everyday activities without any hesitation and i haven't felt the slightest bugging doing something. Of course i am still cautious whenever i have to lift something heavy to do that in proper form, but i can still do it and it is pain-free.
However the degeneration was there so i intend to stick with the previous post plan and stay conservative. I haven't been able to find much stuff about training with disc degeneration ( note, that is the early stage of a herniation/bulge, not to be confused with degenerative disc decease with it something totally different and serious. ). I found many articles about training with bulge/herniation but they weren't very helpful, they were either too optimistic or too pessimistic, but to be more accurate I'd call them simplifying, like don't do anything, or do everything that doesn't hurt, come on!

So, the training plan goes as following:

Monday:
Chest: 4x10 bench, 3x12 incline DB fly or Peck Deck
Biceps: seated DB curl, 3x12 seated barbell preacher curl.
Core: 3x20 seated weighted crunches machine, 3x20 seated weighted back extensions machine.

Tuesday:
Cardio: 30-45' worth , start conservative, gradually push to explore limits
Core: Planks , lying back extensions

Wednesday:
Back: 4xF pull-ups, 3x12 seated chest supported rows.
Triceps: 3x12 rope pull-downs , 3x12 skull crushers.
Core: 3x20 leg raise , 3x20 45' hyper-extensions ( not sure about that, explore if safe )

Thursday: Repeat Tuesday

Friday/Saturday: uncertain of the order, i like lifting Saturdays because good food and rest but according to this plan its more suitable to lift Friday.
Anyway one the two days will be again cardio&core and the other will be:
Shoulders: 4x10 Seated DB OHP , 3x12 shrugs or seated/lateral raises
LEGS: no idea what to do. knee extensions/leg curs seem dumb, after 10 years of squats&DLs i can't relate to them. Lunges should be fine as second exercise. But main? Leg press is a no. Single leg squats? very light high volume limited ROM squats? HELP!
Core: I'd like to have some side stuff too. What should i do? Anti rotational stuff? Side bends? Medicine ball twists? HELP!

Sunday: off

Plan's target : Build bionic core. Use increased cardio to get fit/get rid of fat/get better at running. Since only one leg day since ever, use the extra upper lifts to get strong arms/back to support waist even more in everyday stuff.

Please provide any thoughts/tweaks on that plan. Specifically on my HELP points.
Also about cardio, now that the weather still sucks and the back is probably still tender, most of it will be in the gym. What should i use? Treadmill? Elliptic? 'Seated' bike? 'normal' bike?
Anything else?

Got examined, nerves are all intact, it is most probably not herniated disc but a small scale disc degeneration. If it wasn't for sports i would be good to go, but he prescribed me an MRI because i want to continue doing what i did, so he needs a clear image of what's going on down there to adjust my training/sporting... precautions. MRI is tomorrow.
So most probably that's not the end, looking positive for a strong comeback in 2019.

Nah it won't go. Week of NSAID's is ending tomorrow, gonna schedule an orthopedic appointment & MRI scan. Shitting my pants even thinking it will be herniated disc. Anyway lets stay calm until we have a diagnosis.

5 December 2018

Bodyweight@session : ~85,5kg
Soreness : some legs and lats and chest but not too much
Injuries/aches : lower back, FML

HANG POWER CLEAN:
10@20kg
8@30kg
5@40kg
-Was getting this sharp pain at the base of my lower back. Felt like it was the spine. Uh-oh. Stopped

BICEPS Z-BAR CURLS:
10@30kg ( -2,5 kg )
10@30kg ( -2,5 kg )
10@30kg ( -2,5 kg )
10@30kg ( -2,5 kg )
-Took a step back bc of detraining. Still strong, nice.

TRICEPS ROPE PUSH DOWNS:
10@110lbs ( -10 lbs )
10@110lbs ( -10 lbs )
10@110lbs ( -10 lbs )
10@110lbs ( -10 lbs )
-Same with biceps.

STATIONARY BIKE:
15 mins: 10km / 150kcal worth.
-Upped lvl from 4 to 5 and rpm from ~70 to ~80 so got same results i get with 20-25 minutes.

So this back thing appeared on Sunday, out of nowhere, felt like a strain. Monday i was fine, went to the gym , squatted, no bugging. Tuesday was painless too. Wednesday all day too. And then Wednesday night while power-cleaning, pop, here it is again. Today i woke up fine but as the day progresses it hurts again. Will skip basketball. Hope its a minor muscular strain or sth, feels awful to be broken.

Quote from: acole14 on November 27, 2018, 07:43:21 pm

Quote from: seifullaah73 on November 27, 2018, 11:48:13 am

Unfortunately the max speed of the treadmill at the gym is 23km/h.
I was going to gradually work up to 36km/h see how it feels but that's not possible anymore, will have to see if I can find another place to use just for treadmill or buy my own if financially possible.

You know, there's no speed limit on a track....

That's true, but there is a limit to my speed.

Still a logic gap here.
Say your max speed is 30kmh. And a badass MF treadmill has 36kmh.
If you can't reach 32kmh in the track, you can't reach it on the treadmill too. It may have speed up to 100kmh, still the most you can run is your max speed. Plus on the track it is really running, it is the actual speed you are trying to measure and improve, treadmill is a different thing, very close to running maybe, but not the same.

22 November 2018

Bodyweight@session : ???
Soreness : VMOs, quads, hamstrings, glutes , shoulders and traps, all minor
Injuries/aches : none

1½ hours full court basketball.
Game was very uptempo this time. Gassed out at some point but generally endurance was improved, being able to keep the uptempo much more than expected.
Speed and quickness felt improved. Vert was the same.
Strength feels very good though, like it is improving every time. Maybe its just in my mind, but still im loving it, haha