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#423003 - 10/19/09 02:09 AM Re: Creaky Old Mods Journal [Re: Cord]
grumbleweed Offline
Member

Registered: 08/12/06
Posts: 446
<<Nautilus Incline press>>

whats that?

waiting for the gym to open to whack the bag around and strangle myself with my rope!
_________________________
"Irony is mainly used by the British in in order to distinguish themselves from Americans, which worked very well until the Americans had more guns than them."

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#423005 - 10/19/09 06:33 AM Re: Creaky Old Mods Journal [Re: grumbleweed]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
G-weed, showed you the Nautilus machine this morning smile

Crosstrainer: 10 mins, level 7, 100spm, 148MHR
Seated Arnold Press: 24kgx12, 28x10, 32x7, 36x6, 36x5
Dumbell Shrugs: 50kg x 13,13,13,11,10
Rope cable curls: 15kgx10, 20x8, 20x6, 15x5
Tricep Pushdowns: 25kgx15, 37x10, 42x7, 50x3
Hydrotherapy Session @ hospital: 30 mins.
_________________________
Don't let the door hit ya' where the good lord split ya'
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#423019 - 10/19/09 06:24 PM Re: Creaky Old Mods Journal [Re: Cord]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
Recovery sounds like it is coming nicely. Keep up the good work.

Just to let you know I haven't started the workout we discussed yet. I was on vacation for the last 12 days so knew I wouldn't get to give this the time it needs so will be incorporating this shortly. Thanks again.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#423020 - 10/19/09 06:59 PM Re: Creaky Old Mods Journal [Re: Dereck]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
No worries bro', if you need a little inspiration for rediscovering the selfish, pointless, inefficient joy of lifting iron, check this out:

http://www.youtube.com/watch?v=T61foCyJMIQ&feature=related

Branch Warren just placed 2nd at the Mr.O, but for my money, is the most inspiring physique since Yates.

We may be injured, we may be older, but damn it we can still grow! I have only been doing a body split again for 3 cycles, and my body is responding. As my leg improves and I can put in a proper resistance workout for the lower body, I intend to use the routine I suggested to you as well.

Here's to pumping up for 2010 smile
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#423026 - 10/20/09 02:33 AM Re: Creaky Old Mods Journal [Re: Cord]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
Thanks Cord. Totally agree. While I haven't been able to do the new lifting routine, and with having 11 days off for vacation since last lifting, my first day back today with my old routine seen an increase on weight for some lifts and all seen an increase on reps. While I feel like I'm smaller from this short lay off, my strength did not go down at all and I believe the healing from the lay over added to these benefits today.

I'm 41 and still lifting. I've been lifting since December of 1997 religiously. Today was my 1324th day of lifting since starting. Here's to many more. Here's to your recovery. Here's to keeping this going for a long time.
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#423051 - 10/21/09 03:09 PM Re: Creaky Old Mods Journal [Re: Dereck]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Had an xray and a meeting with my specialist yesterday. Turns out that the wire in my knee, installed to allow the tendon to heal, has snapped!! This is neither uncommon, or problematic apparently, it merely means that the function and strength of the healed tendon now exceeds the wire, so in that way, its actually good smile
He is 'amazed' at my progress, my ROM, and also the return of musculature to the leg thus far. Apparently I am way ahead of the game, but he urged caution to me, and also my rehab team, advising no squats, lunges or high impact work for another 6 months, to allow the healed tendon to 'mature'.

This morning I went to the gym and had my best workout since pre injury.

Bike: 20 mins, Level 9, 75rpm, 148MHR
Incline Nautilus Press: 40kg x15, 60kgx10, 65kgx6, (70kgx4)x2
Cable flyes: 15kg(per side)x10, 25kgx6,5 , 15kgx5
Lying cable rows: 30kg(per side)x15, 50kgx10,8 , 60kgx6
Seated Rows: 155lbs x11, 175lbs x8, 195lbs x5, (200lbs x4)x2

Up a level on the bike, and making use of the new radial pulley machine in the gym really added another dimension to my back and chest work.

Followed this up by hitting 'Shakeaway' for a vanilla ice cream, whey protein, and malt shake. So very, very good smile
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#423054 - 10/21/09 09:19 PM Re: Creaky Old Mods Journal [Re: Cord]
Dereck Offline
Prolific

Registered: 10/04/04
Posts: 10413
Loc: Great White North
Good progress BUT don't over do it Cord; that is an order. grin
_________________________
"IF I COME ... I'M BRINGING THE PAIN WITH ME"

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#423073 - 10/23/09 08:18 AM Re: Creaky Old Mods Journal [Re: Dereck]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Didn't have a chance to post yesterday, but the workout went like this:

Bike: 15 mins, Level 9, Interval programme, 72-82rpm, 156MHR
Seated Arnold Press: 28kgx12, 32kgx10, 36kgx7, 40kgx4
Lying cable rear delt flyes: 14kg x12,10,10,7,5
Tricep Pushdown: 30kgx15, 40kgx10,7,5
Seated Dumbell Curl: 28kg x12,10,10,7

Moving on from steady state bike work to variable resistance really upped the intensity, and I could feel my leg being forced to adapt to the change in tension. Very tough, but its the right time to make this move up.
Weights work continues to be a joy, especially with the new radial station. Its only a small mainstream gym, and this has made it a lot more versatile.
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#423089 - 10/24/09 07:03 AM Re: Creaky Old Mods Journal [Re: Cord]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
No bike today, leg is tired after hydrotherapy yesterday.

Bridging/crunch s-set: 3x15
Incline Nautilus Press: 40kgx15, 70kgx8, (80kgx4)x2, 85kgx2
Cable Flyes: 24kgx12, 30kgx6,4 , 20kgx10
Cable Rows: 60kgx15, 70kgx8,5 , 50kgx8
Seated Rows: 155lbsx11, 195lbsx6, (200lbsx4)x2, 205lbsx2
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#423109 - 10/25/09 01:11 PM Re: Creaky Old Mods Journal [Re: Cord]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Bike: 15 mins. Intervals Level 9. 75rpm. 150MHR
Seated Arnold Press: 32kgx12, (36kgx8)x3
Nautilus Shrugs: 60kgx12, 80kgx10,7,7
Cable rear delt flyes: 15kgx12,10,8,8
Radial Cable Barbell curls: 25kgx9,8,8,7
Tricep Pushdown: 30kgx15, 40kgx10,7,4
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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