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iron_worker · 08-17-2010, 07:28 PM

Tuesday August 17th, 2009

Squats
bar x 10
65lb x 10
95lb 3x10

I was able to do some squats so long as I took a really wide grip (to the collars) and kept my upper body from tensing up.

Leg Press
2 plates x 10
3 plates x 10
3 + 25s x 5
4 plates x 10

Standing Hamstring Curl
25lb x 6
35lb x 12
40lb 2x12

DB Front Raise/Side Raise
Nope. Too sore. Oh well, now I know. So I just did some range of motion/stretching stuff.

Leg Raises from Floor
bw 3x10

I did a normal speed leg raise followed by a slowed decent and pause as long as I could on the 10th rep.

Thoughts

Good to get back under a bar even if it was only 95lb. lol

IW

iron_worker · 08-19-2010, 07:44 PM

Thursday August 19th, 2009

BW: 185.4lb

Squats
bar x 10
95lb x 10
115lb x 10
135lb x 10

I can now squat with regular form. Yes!

Leg Press
2 plates x 5
3 plates x 5
4 plates x 5,8

Superset with...

Standing Hamstring Curl
30lb x 12
35lb x 12
40lb x 12

Barbell Bicep Curls
25lb x 20
30lb x 20
35lb x 20
30lb x 20

Leg Raises from Bench
bw 5x10

Thoughts

My mother assessed my shoulder. She says it is healing well for how long it's been. I'll wait another 10days or so and then maybe start slowly putting weight on it.

IW

Pitysister · 08-20-2010, 01:24 PM

good stuff dude.

iron_worker · 08-20-2010, 01:52 PM

I'm feeling today like the bicep curls were probably a bit much. Ah well, lesson learned. Wait a bit more.

IW

iron_worker · 08-24-2010, 07:29 PM

Tuesday August 24th, 2009

Pistol Squats
bw 5x3

It's been a long time since I've done pistols. I forgot how tough they are!

Squats
bar x 10
135lb x 8
185lb x 3
205lb 2x3
225lb x 1

I wasn't planning to work up this high but it felt pretty damn good. Squats will obviously be the first to be back at 100%.

Standing Hamstring Curl
25lb x 12
35lb x 12
40lb x 12
45lb x 12

Leg Raises from Bench
bw 3x10

Thoughts

Today went pretty well. I tried benching the bar and that felt alright. Still a little bit of pain so maybe next week I can start work with the bar. I tried military press with the bar as well but that is still a ways off. Maybe start with some 5-10lb DBs next week.

My ROM is back to pretty much 100% now with very little pain. It's only when I put too much weight on the joint do I get a bit of pain. So.... I'm getting there.

IW

HIThopper · 08-25-2010, 07:07 PM

Good to see you back at it Dub

iron_worker · 08-26-2010, 07:51 AM

I'm quite a ways off 100% but I'm trying to get back to it as fast as my body lets me.

IW

iron_worker · 08-26-2010, 08:10 PM

Thursday August 26th, 2009

Pistol Squats
bw 5x3

Pistols were slightly easier today... still pretty fricken tough though. lol

Squats
bar x 10
135lb x 5
185lb x 3
205lb x 3
225lb x 3
235lb x 3

Leg Raises from Bench
bw 3x10

DB Rows
worked up to 30lb

BB Bench
worked up to a whopping 65lb

Thoughts

Well slowly but surely I'm getting back into it. It's hard to know where to draw the line though...

IW

cc-10 · 08-26-2010, 09:03 PM

Are you working through an injury?

iron_worker · 08-27-2010, 06:18 AM

I broke my collar bone almost 5 weeks ago. If I have any advice for you ... don't break your collar bone!!! It screws up *all* of your lifts.

IW

08-19-2010, 07:44 PM	#1442
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Thursday August 19th, 2009 BW: 185.4lb Squats bar x 10 95lb x 10 115lb x 10 135lb x 10 I can now squat with regular form. Yes! Leg Press 2 plates x 5 3 plates x 5 4 plates x 5,8 Superset with... Standing Hamstring Curl 30lb x 12 35lb x 12 40lb x 12 Barbell Bicep Curls 25lb x 20 30lb x 20 35lb x 20 30lb x 20 Leg Raises from Bench bw 5x10 Thoughts My mother assessed my shoulder. She says it is healing well for how long it's been. I'll wait another 10days or so and then maybe start slowly putting weight on it. IW Last edited by iron_worker; 08-20-2010 at 01:52 PM..

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08-17-2010, 07:28 PM	#1441
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Tuesday August 17th, 2009 Squats bar x 10 65lb x 10 95lb 3x10 I was able to do some squats so long as I took a really wide grip (to the collars) and kept my upper body from tensing up. Leg Press 2 plates x 10 3 plates x 10 3 + 25s x 5 4 plates x 10 Standing Hamstring Curl 25lb x 6 35lb x 12 40lb 2x12 DB Front Raise/Side Raise Nope. Too sore. Oh well, now I know. So I just did some range of motion/stretching stuff. Leg Raises from Floor bw 3x10 I did a normal speed leg raise followed by a slowed decent and pause as long as I could on the 10th rep. Thoughts Good to get back under a bar even if it was only 95lb. lol IW

08-20-2010, 01:24 PM	#1443
Pitysister Rank: Light Heavyweight Experience: > 1 Year Join Date: Aug 2007 Posts: 4,221 Country: Gender:	good stuff dude.

08-20-2010, 01:52 PM	#1444
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	I'm feeling today like the bicep curls were probably a bit much. Ah well, lesson learned. Wait a bit more. IW

08-24-2010, 07:29 PM	#1445
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Tuesday August 24th, 2009 Pistol Squats bw 5x3 It's been a long time since I've done pistols. I forgot how tough they are! Squats bar x 10 135lb x 8 185lb x 3 205lb 2x3 225lb x 1 I wasn't planning to work up this high but it felt pretty damn good. Squats will obviously be the first to be back at 100%. Standing Hamstring Curl 25lb x 12 35lb x 12 40lb x 12 45lb x 12 Leg Raises from Bench bw 3x10 Thoughts Today went pretty well. I tried benching the bar and that felt alright. Still a little bit of pain so maybe next week I can start work with the bar. I tried military press with the bar as well but that is still a ways off. Maybe start with some 5-10lb DBs next week. My ROM is back to pretty much 100% now with very little pain. It's only when I put too much weight on the joint do I get a bit of pain. So.... I'm getting there. IW

08-25-2010, 07:07 PM	#1446
HIThopper Rank: Middleweight Join Date: Aug 2007 Location: Australia Posts: 2,029 Country: Gender:	Good to see you back at it Dub

08-26-2010, 07:51 AM	#1447
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	I'm quite a ways off 100% but I'm trying to get back to it as fast as my body lets me. IW

08-26-2010, 08:10 PM	#1448
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Thursday August 26th, 2009 Pistol Squats bw 5x3 Pistols were slightly easier today... still pretty fricken tough though. lol Squats bar x 10 135lb x 5 185lb x 3 205lb x 3 225lb x 3 235lb x 3 Leg Raises from Bench bw 3x10 DB Rows worked up to 30lb BB Bench worked up to a whopping 65lb Thoughts Well slowly but surely I'm getting back into it. It's hard to know where to draw the line though... IW

08-26-2010, 09:03 PM	#1449
cc-10 Rank: Member Experience: 3-5 Years Join Date: Dec 2007 Location: Ohio Posts: 81 Gender:	Are you working through an injury?

08-27-2010, 06:18 AM	#1450
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	I broke my collar bone almost 5 weeks ago. If I have any advice for you ... don't break your collar bone!!! It screws up all of your lifts. IW

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