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Back From the Brink of Death - BennyMagoo's Log

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MrKleen73 said:
That's not a beach it's a shoreline.

What a beautiful spot!
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It was a beautiful spot!

Unfortunately we had to demobilise on Thursday to avoid incoming weather, but that enabled me to get into the gym yesterday for this awesome workout:

Strict db curl worked up to 25kg 3x5 ea side

Overhead lightsaber tri ext: 4th plate for 10,10,9,8 ea side

Hammer curl 30kg for 3x5 ea side

Benchpress worked up to 100kg slow descent, paused for 2x10

Cable bar push down drop sets 40:25:15 for 10:10:10, 10:8:10, 10:8:8

Cardio: circuit training, 5 circuits with sprinter skips 25m track x2 laps: BW split squat 15/side: agility drill (cross over stop and go) 25m track x2 laps: 750mm bix step alternating leg super slow descents x16. Took 37min to complete with avg HR 131. Felt great afterwards!
 
Saturday 28th Sep


OHP DB press: worked up to 30kgx5; 35kg 2x5

Chest supported rear delt fly: 17.5kg for 10,10,10

Side lateral db raise: 12.5kg for 8,8,10,

Cable lat pull down ‘45’ x8, ‘50’ 2x8

Seated delt pull over 2nd plate fo 10,9,8,8

Cardio circuit no rest intervals:
100skips:10 ab wheel reps x3 sets
16kg kb squatx10: 100skips x3 sets
Cross over stop and go x20 reps each side x3 sets
Side step cross overs x20reps ea side x3 sets
Duck walk 20 steps out walk back x 3sets
Completed in 26min
 
BennyMagoo79 said:
Saturday 28th Sep


OHP DB press: worked up to 30kgx5; 35kg 2x5

Chest supported rear delt fly: 17.5kg for 10,10,10

Side lateral db raise: 12.5kg for 8,8,10,

Cable lat pull down ‘45’ x8, ‘50’ 2x8

Seated delt pull over 2nd plate fo 10,9,8,8

Cardio circuit no rest intervals:
100skips:10 ab wheel reps x3 sets
16kg kb squatx10: 100skips x3 sets
Cross over stop and go x20 reps each side x3 sets
Side step cross overs x20reps ea side x3 sets
Duck walk 20 steps out walk back x 3sets
Completed in 26min
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Try those duck walks with a kb held between your legs if you want to add any load!

We made a ‘t’ handle with some plumbing pipe from the home repair store that my wife loads plates onto when she has to train that for a competition. But the loads will be much heavier obviously, not as conditioning.
 
Sunday 29th Sep

Seated unilateral cable row; ‘45’ for 10,10,8,6 ea side. Used to be stronger on the left when right RC was bothering me, now both sides are the same.

Cable lat pull down ‘95’ for 6,6,5,5

Bent over rear delt fly 15kg 3x10

Wide grip pull up x5, +10kgx5, BW x5,5,5

Strict BB OHP 50kgx5, 60kgx5, 70kgx5, 75kgx5. Lovely reps, very happy with control and execution.
 
Tuesday 1st October

Ugh…woke up thinking it was Thursday and launched into the wrong workout. Bailed out from my typical shoulders routine to do some ab stuff then checked out after maybe 40min with a sore shoulder.
 
Wed 2nd October

Strict db curl worked up to 25kg 3x5 ea side - oof the last reps on these were a proper grind

Overhead tri ext: 5th plate for 10, 6th plate for 3x6 ea side

Hammer curl 30kg for 3x5 ea side

Benchpress worked up to 100kg slow descent, paused for 2x10, 130kgx3

Had to cut this one short due to time restraints.
 
BennyMagoo79 said:
Had to cut this one short due to time restraints.
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we all know that one! I love when you finally get one of those "free" days where you can lift as long as you want after a few weeks (or months) of rushed sessions. Makes those long relaxing sessions all that much better.
 
Some good training in here. Yeah, @Dustin07 I think today is going to be one of those days for me. Back is a big one that wears me out like legs. So a slower more deliberate, just do the work when I am ready pace sounds awesome for today.
 
Sunday 6th October

Blew my shoulder up again on Wed night simply catching a ball with my right hand. There is enough damage now that I can’t laterally raise my right hand to shoulder level and it’s aching at night. Going to get an ultrasound next week.

Rest day Thursday, 40min circuit on Friday - which cooked me nicely. Yesterday I had a good sesh:

Deadlift worked up to 160kg x5,6,7,8,13 (AMRAP). Happy with form and conditioning here, definitely a great starting point should I decide to progress my deadlift.

Hyper extension slow & curly: 3x20

Adductor extension - on the hyper bench - 3x6 each side

Lying hammie curl ‘55’ for 12,10,10,9,8.5

Today:

Pretty happy with how healthy hips and lower back feel this morning. Mobility and torsional work is paying off.

Swingers pull 6th plate for 3x10 ea side.

Db curl 20kg for 8,8,8,7,7 ea side

Low to high cable fly 6th plate for 12,10,10,10

Hammer curl 22.5kg for 10,9,8 ea sude

High to low cable fly 3rd plate for 3x8 (half ROM to keep from hurting the r shoulder)
 
Man, sorry to hear about that shoulder! Try to get the inflammation out so you can get the best imaging possible
 
Man, I hate to hear about the shoulder. I hope it is just a bump in the road and you can be recovered and training in no time.
 
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