IGX "...overflowing with foulmouthed ignorance."

IGX "...overflowing with foulmouthed ignorance."
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 Post subject: Re: pushing my rock
PostPosted: Mon Jul 03, 2017 5:50 pm 
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Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Saturday 7/1
PT stuff, bands
Trap bar deads: 190x2x5, 255x3x5
Trap bar shrugs: 190x3x15
Single leg curls: 3x10
Single leg extensions: 3x10
-end or deload

Monday 7/3
Bench press: 45x8, 95x8, 135x8, 185x5, 205x3x2/3/5
Seated dumbbell press: 40x3x8
Seated cable row:6x15
Abs
-quick one. Working this afternoon.

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: pushing my rock
PostPosted: Wed Jul 05, 2017 8:34 pm 
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Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Wednesday 7/5
Parallel grip pull ups: 12x6
Swings: 100x15x10
Single leg curls: 5x10
Abs
Stretch
-Went for a walk this morning and my knee was bothering me, so took it easy.

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: pushing my rock
PostPosted: Fri Jul 07, 2017 9:44 pm 
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Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Friday 7/7
PT, foam roller, stretch, plank
Chin ups: 24x5
Dips: 5x10
Side raises: 20s x3x15
Ski erg: 5k in30:46
Abs
More stretching, lax ball
-No more 5s on chins if they aren't weighted. Too easy. Sixes would have much tougher and cut the total reps in half.

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: pushing my rock
PostPosted: Sat Jul 08, 2017 6:18 pm 
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Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Saturday 7/8
Single leg curls: 5x10
Single leg extensions: 3x10
Sandbag shouldering: 100lbs x10
Sandbag carry: 100' x10
Kettlebell swing: 150x10
-I'm at this weird place where I can't straighten my leg after leg curls or when I wake up, but I'm swinging a 150. Surgery in 20 days.

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: pushing my rock
PostPosted: Sat Jul 15, 2017 5:26 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Wednesday
Warm up
Trap bar deads: 190x5, 300x5, 330x3x1/2/3
Trap bar shrugs: 220x3x12
Neutral grip pull ups: 5x8
Dips: 5x8
Single leg curls: 3x10
Single leg extensions:3x10
Band adduction and abduction stuff
Seated calf raises


Today
PT stuff, planks
Chins: 9x8
Dips: 6x8
Prowler: add 50lbs, 75'x10

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: pushing my rock
PostPosted: Tue Jul 18, 2017 6:41 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Tuesday 7/18
Foam roll and stretch
Neutral grip pull ups: 8x8
Dips: 8x8
Swings: 100x10x10
Single leg curls: 3x10
Single leg extensions: 3x10
Bands: adduction/abduction

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: pushing my rock
PostPosted: Sat Jul 29, 2017 3:43 am 
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Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Friday 7/28
Haven't done much since my last post.
I spent a few days in Minneapolis and did push-ups and took 4 mile (or thereabouts) walks around Lake Harriet 3 different days. Came home to four days of relentless work.

Today I had my knee done. Arthroscopy in the front to clean up torn cartilage and floaters, and then he went into the back of the knee and remove a popliteal cyst. The whole thing should have taken 45 minutes, but it went long as an extra 45 minutes were needed to close the incision in the back.
They gave me a Percocet at about 12:15, and for a little while later I felt pain of a about 5 on a scale of 1-10, until the meds kicked in. It's 11:45 and I just took one for the first time since. Discomfort has been minimal, but I want to be sure that I can sleep.

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: pushing my rock
PostPosted: Sun Aug 06, 2017 3:10 am 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Saturday 8/5
Stir crazy.
Still some swelling. I can putter around my apartment without crutches now, but haven't tried to do much. I got out 3x this week, the furthest I've gone is two blocks, on crutches, accompanied by my wife. Never really did have much pain.
Back to the surgeon on Tuesday for removal of stitches, and a PT prescription.

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: pushing my rock
PostPosted: Tue Aug 15, 2017 1:24 am 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Monday 8/14
Stitches out last Tuesday and things are coming along nicely. I started PT on Wednesday and had my third session today. Doing the homework twice a day, and on Thursday and Saturday did it at the gym and followed up with some dips, pull ups and work on the cable stack.
In addition to the removal of the cyst and the meniscotomy, I had a microfracture abrasion to get some scar tissue into the joint. Won't know if that worked for a few months.

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: pushing my rock
PostPosted: Sun Aug 27, 2017 11:37 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Sunday 8/27
PT is coming along well. I'm doing light leg presses, and "squats" to a chair. Doing some upper body workouts and started using the ski erg for cardio.

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Wed Nov 08, 2017 9:00 pm 
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Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Wednesday 11/8
Shit, I've been gone for over two months and I'm still near the top of page one.

Knee rehab continues. I'm down to one PT session a week. I'm trying to lift twice, basically trap bar deadlift light and for reps, and incline press. Three times a week cardio on the ski erg is the goal. On those days I dol some cals and fill in holes. Every session starts with some of the PT drills I e been given.

Today:
PT stuff
Goblet squats: 44x2x8
Trap bar deadlift: 168x10, 198x10, 218x10, 228x3x10
Incline press: 45x10, 95x10, 135x8, 165x5, 195x3, 3, 175x5, 3, 3
Weighted chins: 25kg x3x5
Leg curls (single and double), step ups, leg raises

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Thu Nov 09, 2017 10:52 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Thursday 11/9
Went to the gym and did some PT stuff. Wanted to do cardio but time was short. One of my PT drills is single leg rdl. I hate them. I can't do them without rolling my hips outward, pointing my toes almost parallel to the floor, and losing my balance.
Also, I was told to start doing partial leg extensions. I can't. One plate. I got one rep today, but couldn't get a second.

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Fri Nov 10, 2017 7:39 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Friday 11/10
Foam roller
Front planks
Push ups: 4x25
Neutral grip pull ups: 5x8, 5x5
Goblet squat: 44x3x8
Ski erg: 30 minutes, 5800m
Form on the erg felt pretty dialed in

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Sat Nov 11, 2017 5:57 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Saturday 11/11
PT stuff
Trap bar deadlift: 168x10, 198x10, 218x10, 238x5x10
Seated dumbbell press: 35x8, 40x5x8
RDL: 135x5x8
Seated cable row: 5x20
Foam roller

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Tue Nov 14, 2017 11:45 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Monday 11/13
Physical therapy

Tuesday 11/14
Some PT stuff
Goblet squats: 50x2x8
Trap bar deadlift: 168x10, 218x10, 238x10, 248x10, 258x10, 263x10, 268x10
Overhead press: 45x10, 65x10, 85x8, 95x8, 105x3x5, 95x8
Weighted chins: 25kg x6x3
Step ups: 30s x5x10
Partial single leg extension/iso hold

-I realized in the last few days that it was a mistake to go back to work after six weeks. I should have taken 3 months. As a manager said to me, “It doesn’t matter what the doctors say, they don’t understand this business.”

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Thu Nov 16, 2017 12:59 am 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Wednesday 11/15
Foam roller
Front planks
Push ups: 3x25
Weighted dips: 25kg x5x5
Chin ups: 10x6
Ski erg: 30 minutes, 5590m

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Thu Nov 16, 2017 11:29 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Thursday 11/16
Foam roller
Push ups: 5x20
Goblet squat: 44x5x10
Chin ups: 5x8
Ski erg: 30 minutes, 5755m

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


Top
   
 Post subject: Re: One and a Half Quads
PostPosted: Fri Nov 17, 2017 8:30 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Friday 11/17
Quick warm up
Trap bar deadlift: 168x10, 212x10, 256x10, 300x3x8
RDL: 133x8, 177x3x8
Incline press: 45x10, 95x8, 135x8, 165x5, 185x3, 205x2, 185x6x3
Seated cable row: 5x20
Foam roller

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


Top
   
 Post subject: Re: One and a Half Quads
PostPosted: Sat Nov 18, 2017 8:16 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Saturday 11/18
Foam roller, calf stretch, heel raise, partial leg extensions/static hold
Goblet squats: 50x3x8
Single leg RDL: 15s x3x10
Weighted dips: 20kg x3x8
Chins: 10, 10, 8, 7, 5
Ski erg: 30 minutes, 5465m

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Tue Nov 21, 2017 9:53 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Monday 11/20
Physical Therapy

Tuesday 11/21
Foam roller
Front planks
Push ups: 40, 40, 40, 30
Neutral grip pull ups: 8x8
Ski erg: 30 minutes, 5615m

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


Top
   
 Post subject: Re: One and a Half Quads
PostPosted: Wed Nov 22, 2017 10:06 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Wednesday 11/22
TKEs
Goblet squat: 44x2x8
Trap bar deadlift: 168x10, 256x10, 300x8, 322x8, 344x6
Low handles: 300x5, 256x3x8
Incline press: 45x10, 95x10, 135x8, 165x5, 185x5, 165x5, 185x4, 165x5, 5
Seated cable row: 6x15
-I felt a twinge in the area of the meniscotomy and microfracture on the top deadlift set, then after putting away the trap bar my hamstring tendons briefly locked. Just making a note of that here in case it becomes a thing.
-Also, up to now I've been doing all trap bar work with the high handles. I'm going to start adding low handles because it seems like the best way to work my quads.

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


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 Post subject: Re: One and a Half Quads
PostPosted: Fri Nov 24, 2017 8:57 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Friday 11/24
PT stuff
Goblet squats: 50x3x10
Weighted dips: 20kg x3x10
Weighted chins: 10kg x8, 8, 7, 6, 6, 5
Ski erg: 30 minutes, 5680m

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


Top
   
 Post subject: Re: One and a Half Quads
PostPosted: Sat Nov 25, 2017 6:50 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Saturday 11/25
Quick warm up
Trap bar deadlift: 168x10, 256x8, 300x1 (twinge), 6, 344x3, 366x3
Low handles: 278x3x8
Incline press: 95x8, 135x8, 185x4, 5, 5, 155x8
Weighted chins: 20kg x5, 25kg x5, 30kg x3
Leg raise: 3x10

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


Top
   
 Post subject: Re: One and a Half Quads
PostPosted: Tue Nov 28, 2017 10:16 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Monday 11/27
Physical Therapy

Tuesday 11/28
PT stuff
Chins: 1x10
Weighted chins: 20kg x5x5
Weighted dips: 25kg x5x5
Ski erg: 30 minutes, 5600m

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


Top
   
 Post subject: Re: One and a Half Quads
PostPosted: Thu Nov 30, 2017 8:07 pm 
Offline
Sgt. Major

Joined: Sat Oct 11, 2008 3:27 pm
Posts: 4255
Location: 4th largest city in America
Wednesday 11/29
Foam roller
Trap bar deadlift (high handles): 168x10, 256x8, 300x3x8
Incline press: 45x10, 95x10, 135x8, 155x6, 175x5, 185x4, 175x3x5
Seated cable row: 6x15
Leg raises: 3x10

_________________
Quote:
Disengage from the outcome and do work.
Quote:
Use a fucking barbell, pansy.


Top
   
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