Progression of an ape

[Coke]

Glad you are doing alright man, it's gonna take some more time to be 100% - props for getting the effort in.

[Kong]

Thanks CoCoa. Just gonna try hardest at what i can. To be fair the hack squat machine did a good job of wrecking my legs

[barracuda]

just be careful - i've had my share of training with and around injuries - I believe it promotes healing, too

[Kong]

I will pal dont worry

[Kong]

All weights in kgs/lbs

Warmup sets in itallics

Leg Extentions
10lbsx20
20lbsx15
Was aiming for 20 but these killed and legs were still really sore from Monday

One-Arm DB Shoulder Press
10/22x12
20/44x5
21/46x5
22.5/50x4

superset

One-Arm DB Shrugs
10/22x12
20/44x5
21/46x5
22.5/50x5

One-Arm DB Overhead Tricep Extentions
Did some on the bad arm too. Just held a light plate with my good finger and did the reps superslow...
Left Hand - Right Hand
3.5/8x12 - 2/4x12
8.5/19x5 - 5/11x5
10/22x5 - 5/11x5
12.5/28x5

Leg Curls
10lbsx12
20lbsx12
30lbsx12
30lbsx12

Seated Calf Raises
25/55x12
35/77x12
40/88x12
45/99x12

HIIT - Level 1 - 3x30 Seconds Intense/30 Seconds Steady - Finishing Heart Rate 176bpm

[Coke]

Way to do it with the one arm **** bro...ace HIIT, raising heart rate level to 176bpm is super.

[Kong]

Trying my best, thanks man. High heart rates are easy when your a fatass goiing all out on a bike haha

[Bruteman]

Doing well training around that finger. Keep it up big man.

[Kong]

Thanks mate. Will do. In a way its given me more determination to train so that i dont just waste away.

[Kong]

Pins popped out again on Saturday(yay) so tried doing movements that use both arms(with a strap on my bad hand of course), unfortunately due to sub-par diet(had bad stomach cramps from medication) and having to use machines my strength was ridiculously poor.

BB Squats
20/44x15
60/132x5
90/198x4
100/220x3
Was going to warm up to a max set of 4 over 3 sets but thought my strength would be higher. Could do 130/286 for 3 before the injury!

Flat BB Pause Bench
20/44x15
60/132x5
90/198x5
95/209x5+1 from last week
100/220x3
Was probably the lift i've loast the least strength on but still a lot worse than beforethe injury.

Kong Row (BB Row off pins on bottom setting in rack)
20/44x15
60/132x5
80/176x5
90/198x2-1 from a fortnight ago
Not happy. Especially seeing as im going to have to have surgery again soon and its only going to get worse.

Calf Press
0(Just the weight platform)x15
80/176x8
90/198x8
100/220x8

Decline Situps
Flatx15
10 Degree declinex8
15 Degree declinex8
20 Degree declinex8

Side DB Raises
2.5s/11sx15
5s/11sx8
Wanted to go higher but my old tennis elbow kicked in and i could barely hold my right arm out straight!

Notes - Tried my hardest even though i was disheartened by the strength loss. Just gotta work with what i've got and live with it till my fingers sorted. Oh and my tendonitis/tennis elbow has come back all of a sudden in my right arm just to add to the misery.

[Kong]

All weights in kgs/lbs

warmup sets in itallics

Leg Extensions
10lbsx20
20lbsx16
Doing these as a kind of active recovery because squatting 3 times a week has really taken its toll on my lower back so going to cut it down to 2 times a week for a while.

SLDL (Legs completely locked out)
20/44x15
40/88x12
100/220x5
110/242x5
Haven't done these in a while but thought i may as well while im waiting to have my finger re-pinned so just strapped up the bad hand and went for it. Probably the lift that i've lost the least strength on.

Randomly decided to go for...
ME BB Military Dead Press
20/44x15
30/88x12
40/88x5
50/110x5
60/132x3
65/143x1
70/154x1
Always wanted to try these from seeing HB do them. Thought i was too tall to lock out in the rack but i widened my grip and stance slightly and i managed to get it so that i just touched the top of the rack on lockout. They felt awesome and completely fried my delts and tris.

Cable Pushdowns
15/33x15
25/55x12
50/110x5
55/121x5
60/132x5

Seated Calf Raises
20/44x15
30/66x12
40/88x8
45/99x8
50/110x8

BB Shrugs
20/44x15
60/132x8
65/143x8
Haven't done BB shrugs in ages and they felt great. Couldn't go heavy cause of the finger(sick of typing that) so stayed real light and concenrated on squeezing at the top and maintaining perfect form (shrug to ears, dont bend elbows etc).

Notes - Decent workout overall. The Military Dead press is now definitely my favourite lift. Got an appointment at the fracture clinic tomorrow to see wht they're gonna do about my finger. I want it putting in a cast this time like i asked for before so that if i do bang it nothing will get knocked out of place.

[Coke]

Effort(s) not bad man, keep hanging tough with that finger ordeal.

[Kong]

Thanks man. The stiff-legs have trashed my hammies, sore as hell!

[Bruteman]

Stiff legs always make my hammies sore. Doesn't matter how often I do them, or how light/heavy I go. The ham's will be sore the next day. Good stuff.

[Kong]

Thanks man. They own all.

[Kong]

Weights in kgs/lbs

Warmup sets in itallics

Wide Stance BB Squats
60/132x10
70/154x3
80/176x3
90/198x3
100/220x3
110/242x3 +10lbs 3RM
Went past parallell on each one butwhen i did my back rounded slightly according to one of my friends so need to work on that.

Flat BB Pause Bench
20/44x15
50/110x10
80/176x3
90/198x3
100/220x3 +1 from last session
110/242x2

Chindowns (Shoulder Width Grip, Underhand Pulldowns)
30/66x15
45/99x10
75/165x3
90/198x3
105/231x3
120/264x3
Form was a little loose on last set but ok.

Chinup
BW(234lbs)x1.5

BB Preacher Curls
Barx15
10/22x10
20/44x5
25/55x4
20/44x4
...I hate curls. I've got really weak on them cause of my hand but dont really care.

Was gonna do calf press but have been meaning to brush up on my fighting skills so...

10 left jab/10 right jab
10 left jab/10 right jab
10 left hook/10 right hook
10 left uppercut/10 right uppercut
10 left elbow/10 right elbow
Practiced elbows for accuracy on bag for a bit. Was really huffing after this, need to practice more cause my conditionings appalling.

[Coke]

Nice job throughout bro.

[Kong]

Thanks Coke

[Kong]

All weights in kgs/lbs

Warmup sets in itallics

ME Dead Squats (Squat off the pins just above parallel)
60/132x10
100/220x3
110/242x1
120/264x1
130/286x1

Kong Row (BB Row off low pins in rack)
20/44x10
80/176x5
80/176x5
80/176x5

Flat BB Bench (Touch & Go)
50/110x10
100/220x5
100/220x5
100/220x5

SLDL
20/44x10
80/176x8
80/176x8

Calf Press
50/110x10
100/220x8
100/220x8
90/198x8

Notes - Good workout overall. Trying to incorporate Westside style methods with a Starting Strngth type split. Every other workout fora bodypart will be ME and i'll alternate speed work and normal 3x5 on non-ME days.

[Kong]

All weights in kgs/lbs

Warmup sets in itallics

ME Low Rack Pull (Mid-Shin)
60/132x10
100/220x3
140/308x3
160/352x1
170/374x1
180/396x1
First time i've done any kind of deadlift in about 2 months cause of my finger. Had to use leather straps. Weights gone down a lot, well dissapointed.

Military Press
20/44x10
60/132x5
60/132x4
60/132x3

Low Pulley Face Pull
10lbsx10
50lbsx8
50lbsx8
50lbsx8

Decline Situps
10 degree declinex10
20 Degree inclinex8
20 Degree inclinex8
20 Degree inclinex8

Cardio - Steady State Running Machine
Never actually used a running machine before so took it really easy
Increased incline and speed by 1 a minute till i was up to Incline - 9 & Speed - 2
10 Minutes total
Ended up just being a fast walk but better than nothing.

Notes - Solid overall. Strengths going back up slowly. I'm liking mixing the ME moves with the Starting Strength type routine structure.

[Coke]

Looking great with those low rack pulls, glad to see you get back to that type of movement.

[Kong]

Thanks man. Strength wasn't that great but it wont be, just felt good to have hat heavy weight pulling down on me again. Finger hurts all the time while training but it can't really get any worse so just making the most of it before i get that phone call about going back in for surgery. Bad thing is i really wanted to focus on my Deadifing this year, maybe drop some weight and compete in some pulling comps but cant see it happening now.

Always appreciate you dropping by CoCoa.

[View 1]

Solid looking workout, I saw you popped the pins out again, how is your hand now?

[Kong]

Thanks man. Finger looks like a slug! Cant make a fist, its crooked and have no mobility in my knuckle at all so in a way i cant wait to have it fixed. Gonna have some nice scars from where the pins were.

[Kong]

Felt really ill this week (might have something to do with the long Bank Holiday weekend of partying!) so haven't been in the gym yet. Decided to do a basic pull/push/legs 3 day split for a change just to mix it up.

All weights in kgs/lbs

Warmup sets in itallics

ME Elevated Deadlift (Approx 7" platform)
20/44x10
100/220x3
140/308x1
150/330x1
160/352x1
First time i've tried these and i was pretty weak on them. Felt ok though and they murdered my hamstrings. Cant wait for my finger to get sorted so i can get my Deadlift back up!

HS Chest Supported Row
50/110x10
150/330x5
150/330x4
150/330x3

Straight-Bar Pulldowns
100lbsx10
120lbsx8
150lbsx5...weak!

Cambered-Bar Cable Row (Increased ROM)
100x10
120x8
180x3...weak again...

BB Shrugs
60/132x10
70/154x8
80/176x6...dont care anymore

BB Pause Curls (Pause at bottom)
20/44x10
30/66x5
30/66x5
30/66x5

One-Arm DB Preacher Curls
8.5/19x5
At this point was completely unmotivated, downed a shake and went home.

I know i should expect a strength loss from the finger but its really doing my head in. Oh well, just gotta be patient. Got an appointment at the fracture clinic in the morning to get my finger looked at again...fun.