Saturday, February 23, 2019

Rehab Training wk3

BEFORE he ruined his voice (his health and his sanity) with drink and drugs, Ozzy Osborne gave Black Sabbath something I can only describe as soul. This week I've been training to 'Volume 4' and various other Sabbath albums from the early- to mid-seventies.


It's going to be another several weeks before I can take off the brace and start lifting tiny weights with my reattached right bicep. In the mean time I've reacquainted myself with cambered bar squats as I find them more beneficial than the belt squat machine, which seems to place a lot more stress on the vastus medialis.


LOWER BODY & BENCH SATURDAY February 23rd
1-arm deadlifts:
50 kg x 4 x  10
Suitcase lifts:
50 kg x 4 x 10
Cambered bar squats:
bar x 10
70 kg x 10
90 kg x 10
100 kg x 10
Leg extensions (p/l):
10 kg x 10
25 kg x 2 x 10
1-arm DB bench press:
22.5 kg x 10
25 kg x 10
27.5 kg x 10
30 kg x 10
Cardio:
bike 5 mins @ 50 rpm


UPPER BODY TUESDAY February 20th
1-arm chest press:
25 kg x 10
30 kg x 10
35 kg x 10
40 kg x 10
1-arm lateral press:
25 kg x 3 x 10
1-arm DB OHP:
12.5 kg x 10
15 kg x 3 x 10
1-arm seated rows:
67.5 kg x 10
97.5 kg x 10
105 kg x 10
1-arm lateral pulldowns: (scrap these going forward)
30 kg x 10
22.5 kg x 10
15 kg x 10
1-arm DB curls:
10 kg x 10 - forearm issue that developed during pulldowns prevented more sets
1-arm DB front raises:
10 kg x 4 x 10
Cardio:
bike 5 mins @ +55 rpm

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