The Dark Knight Rises (Recovery and getting back to competition form after hernia)

[lispftw]

And now I wish I could operate at least some machines... On the other hand I'll be able to train again in one and a half weeks - I guess you'll be really motivated when starting with barbells again

[DarkKnight]

FitNotes Workout - Mittwoch 18th Januar 2017

** Leg Extension Machine **
- 65.0 kgs x 12 reps [@8]
- 65.0 kgs x 12 reps [@8]
- 65.0 kgs x 12 reps [@9]
- 65.0 kgs x 12 reps [@8]

** Seated Leg Curl Machine **
- 45.0 kgs x 12 reps [@8]
- 45.0 kgs x 12 reps [@8]
- 45.0 kgs x 12 reps [@9]
- 45.0 kgs x 11 reps [@10]

** Chest Press Machine **
- 47.5 kgs x 12 reps [@8]
- 47.5 kgs x 12 reps [@8]
- 50.0 kgs x 12 reps [@9]
- 50.0 kgs x 12 reps [@8]

** Seated Machine Rows **
- 55.0 kgs x 12 reps [@9.5]
- 40.0 kgs x 12 reps [@8]
- 40.0 kgs x 12 reps [@8]
- 40.0 kgs x 12 reps [@8]

** Shoulder Press Machine **
- 22.5 kgs x 15 reps [@8]
- 22.5 kgs x 15 reps [@8]
- 22.5 kgs x 12 reps [@9.5]
- 22.5 kgs x 10 reps [@9]

** Lat Pulldown Machine **
- 52.5 kgs x 15 reps [@8]
- 52.5 kgs x 15 reps [@8]
- 52.5 kgs x 12 reps [@9.5]
- 52.5 kgs x 11 reps [@8]

** Triceps Machine **
- 55.0 kgs x 20 reps [@8]
- 55.0 kgs x 20 reps [@9]
- 55.0 kgs x 12 reps [@9.5]
- 55.0 kgs x 12 reps [@10]

** Biceps Machine **
- 25.0 kgs x 20 reps [@9.5]
- 25.0 kgs x 15 reps [@10]
- 25.0 kgs x 10 reps [@10]
- 20.0 kgs x 14 reps [@10]

Problems with my healing process. Giving my body a rest until Monday. Have an appointment with the doctor who operated me on Friday.

I think I did too much working on last Saturday. I cleaned the room for my new homegym and carried the first things into it. In the evening my stomach hurt. Fuck.

Think I will move the date of my restart to 2017/02/06. Better feel safe than sorry.

Cheers.

[DarkKnight]

FitNotes Workout - Samstag 21st Januar 2017

** Barbell Squat **
- 20.0 kgs x 6 reps [@7 beltless sleeveless]
- 30.0 kgs x 6 reps [@7 beltless sleeveless]
- 40.0 kgs x 6 reps [@7 beltless sleeveless]
- 40.0 kgs x 6 reps [@7 beltless sleeveless]

** Flat Barbell Bench Press **
- 20.0 kgs x 6 reps [@7 paused]
- 30.0 kgs x 6 reps [@7 paused]
- 40.0 kgs x 6 reps [@7 paused]
- 40.0 kgs x 6 reps [@7 paused]
- 40.0 kgs x 6 reps [@7 paused]

** Deadlift **
- 30.0 kgs x 6 reps [@7 hookgrip beltless]
- 40.0 kgs x 6 reps [@7 hookgrip beltless]
- 50.0 kgs x 6 reps [@7 hookgrip beltless]

** Leg Extension Machine **
- 70.0 kgs x 12 reps [@7]
- 70.0 kgs x 12 reps [@8.5]
- 70.0 kgs x 12 reps [@9]

** Seated Leg Curl Machine **
- 50.0 kgs x 12 reps [@8]
- 50.0 kgs x 12 reps [@9.5]
- 50.0 kgs x 12 reps [@10]

** Chest Press Machine **
- 52.5 kgs x 12 reps [@9]
- 52.5 kgs x 12 reps [@9.5]
- 52.5 kgs x 12 reps [@9.5]

** Seated Machine Rows **
- 55.0 kgs x 12 reps [@8]
- 55.0 kgs x 12 reps [@9]
- 55.0 kgs x 12 reps [@9]

** Shoulder Press Machine **
- 25.0 kgs x 15 reps [@9]
- 25.0 kgs x 12 reps [@9.5]

** Lat Pulldown Machine **
- 55.0 kgs x 15 reps [@8]
- 55.0 kgs x 15 reps [@9.5]

** Triceps Machine **
- 60.0 kgs x 20 reps [@9]

** Biceps Machine **
- 27.5 kgs x 20 reps [@10]

MD at the hospital gave me the permission to lift barbells again. Went there because of my pain, but it was just allergic reaction to the stitches and the web (which causes pain and pressure). So my sorrows last week were for no reason. :-)

The next week I will use machines addiotional to the barbells. 30th of January I will start with barbell only training. Looking forward to smash some heavy weights on the german championships (30th of April).

Have a nice weekend.

Cheers.

[DarkKnight]

FitNotes Workout - Montag 23rd Januar 2017

** Barbell Squat **
- 20.0 kgs x 6 reps [@7 beltless sleeveless]
- 30.0 kgs x 6 reps [@7 beltless sleeveless]
- 40.0 kgs x 6 reps [@7 beltless sleeveless]
- 50.0 kgs x 6 reps [@7 beltless sleeveless]
- 50.0 kgs x 6 reps [@7 beltless sleeveless]

** Deadlift **
- 40.0 kgs x 6 reps [@7 beltless hookgrip]
- 50.0 kgs x 6 reps [@7 beltless hookgrip]
- 60.0 kgs x 6 reps [@7 beltless hookgrip]

** Overhead Press **
- 20.0 kgs x 6 reps [@7]
- 30.0 kgs x 6 reps [@7]
- 40.0 kgs x 6 reps [@7]
- 40.0 kgs x 6 reps [@7]

** Leg Extension Machine **
- 75.0 kgs x 12 reps [@7]
- 75.0 kgs x 12 reps [@8]
- 75.0 kgs x 12 reps [@9.5]

** Seated Leg Curl Machine **
- 55.0 kgs x 12 reps [@9]
- 55.0 kgs x 12 reps [@9.5]
- 55.0 kgs x 8 reps [@10]

** Seated Machine Rows **
- 60.0 kgs x 12 reps [@9]
- 60.0 kgs x 12 reps [@10]
- 60.0 kgs x 10 reps [@10]

** Chest Press Machine **
- 55.0 kgs x 12 reps [@8]
- 55.0 kgs x 12 reps [@8]
- 55.0 kgs x 12 reps [@10]

** Shoulder Press Machine **
- 25.0 kgs x 15 reps [@9]
- 25.0 kgs x 9 reps [@10]

** Barbell Curl **
- 20.0 kgs x 12 reps [@8]
- 20.0 kgs x 12 reps [@8]

Gym was full of new year resolution people. Waited almost 20 minutes for a bench and decided then to do OHP instead. Felt pretty good. Tried some pullups too, but just hanging on the bar hurts a lot, so I skipped.

Workout routine for the next few weeks:

3x5 BSQ
3x5 BP
1x5 DL
3x6 OHP
3x6 DB Rows

Mon/Wed/Fri.

+ 5 kg on the big 3 each workout. +2.5 kg on the assistance each workout.

On Mon and Fri I train with my father, who decided to start barbell training at the age of 53. very proud of him.

Cheers.

[DarkKnight]

FitNotes Workout - Mittwoch 25th Januar 2017

** Barbell Squat **
- 20.0 kgs x 6 reps [@7 beltless sleeveless]
- 30.0 kgs x 6 reps [@7 beltless sleeveless]
- 40.0 kgs x 6 reps [@7 beltless sleeveless]
- 50.0 kgs x 6 reps [@7 beltless sleeveless]
- 60.0 kgs x 6 reps [@7 beltless sleeveless]
- 60.0 kgs x 6 reps [@7 beltless sleeveless]
- 60.0 kgs x 6 reps [@7 beltless sleeveless]
- 60.0 kgs x 6 reps [@7 beltless sleeveless]

** Flat Barbell Bench Press **
- 20.0 kgs x 6 reps [@7 paused]
- 30.0 kgs x 6 reps [@7 paused]
- 40.0 kgs x 6 reps [@7 paused]
- 50.0 kgs x 6 reps [@7 paused]
- 50.0 kgs x 6 reps [@7 paused]
- 50.0 kgs x 6 reps [@7 paused]
- 50.0 kgs x 6 reps [@7 paused]

** Deadlift **
- 30.0 kgs x 6 reps [@7 beltless hookgrip]
- 40.0 kgs x 6 reps [@7 beltless hookgrip]
- 50.0 kgs x 6 reps [@7 beltless hookgrip]
- 60.0 kgs x 6 reps [@7 beltless hookgrip]
- 70.0 kgs x 6 reps [@7 beltless hookgrip]
- 70.0 kgs x 6 reps [@7 beltless hookgrip]

** Overhead Press **
- 50.0 kgs x 6 reps [@9]
- 50.0 kgs x 6 reps [@9]
- 50.0 kgs x 6 reps [@9.5]

** Hang Power Clean **
- 30.0 kgs x 3 reps [@7]
- 40.0 kgs x 3 reps [@7]
- 50.0 kgs x 3 reps [@8]
- 50.0 kgs x 3 reps [@8]
- 50.0 kgs x 3 reps [@8]
- 50.0 kgs x 3 reps [@8]
- 50.0 kgs x 3 reps [@8]

** Triceps Machine **
- 65.0 kgs x 20 reps [@8]
- 65.0 kgs x 20 reps [@8]

** Biceps Machine **
- 22.5 kgs x 20 reps [@8]
- 22.5 kgs x 20 reps [@9.5]

Looking forward to restart LP on Monday.

[DarkKnight]

FitNotes Workout - Freitag 27th Januar 2017

** Barbell Squat **
- 20.0 kgs x 6 reps [@7 beltless sleeveless]
- 40.0 kgs x 6 reps [@7 beltless sleeveless]
- 60.0 kgs x 6 reps [@7 beltless sleeveless]
- 80.0 kgs x 6 reps [@7 beltless sleeveless]

** Flat Barbell Bench Press **
- 20.0 kgs x 6 reps [@7 paused]
- 30.0 kgs x 6 reps [@7 paused]
- 40.0 kgs x 6 reps [@7 paused]
- 50.0 kgs x 6 reps [@7 paused]
- 60.0 kgs x 6 reps [@7 paused]
- 60.0 kgs x 6 reps [@7 paused]
- 60.0 kgs x 6 reps [@7 paused]

** Deadlift **
- 30.0 kgs x 6 reps [@7 beltless overhand grip]
- 60.0 kgs x 6 reps [@7 beltless overhand grip]
- 80.0 kgs x 6 reps [@7 beltless overhand grip]
- 80.0 kgs x 6 reps [@7 beltless overhand grip]

** Overhead Press **
- 30.0 kgs x 6 reps [@7]
- 52.5 kgs x 6 reps [@9.5]
- 52.5 kgs x 5 reps [@10]

** Seated Machine Rows **
- 70.0 kgs x 8 reps [@9.5]
- 70.0 kgs x 8 reps [@9.5]

** Triceps Machine **
- 70.0 kgs x 20 reps [@8]
- 70.0 kgs x 20 reps [@9.5]

** Biceps Machine **
- 22.5 kgs x 20 reps [@8]
- 22.5 kgs x 20 reps [@9]

Monday linear progression will start for me. *.* Cant wait.

[DarkKnight]

FitNotes Workout - Sonntag 29th Januar 2017

** Barbell Squat **
- 90.0 kgs x 5 reps [@7 beltless sleeveless]
- 90.0 kgs x 5 reps [@7 beltless sleeveless]
- 90.0 kgs x 5 reps [@7 beltless sleeveless]

** Flat Barbell Bench Press **
- 70.0 kgs x 5 reps [@7 paused]
- 70.0 kgs x 5 reps [@7 paused]
- 70.0 kgs x 5 reps [@7 paused]

** Deadlift **
- 100.0 kgs x 5 reps [@7 beltless overhand grip]

** Overhead Press **
- 40.0 kgs x 6 reps [@8]
- 40.0 kgs x 6 reps [@8]

** Seated Machine Rows **
- 60.0 kgs x 8 reps [@8]
- 60.0 kgs x 8 reps [@8]

** Triceps Machine **
- 75.0 kgs x 20 reps [@8]
- 75.0 kgs x 20 reps [@10]

** Biceps Machine **
- 22.5 kgs x 20 reps [@8]
- 22.5 kgs x 20 reps [@9.5]

[DarkKnight]

FitNotes Workout - Mittwoch 1st Februar 2017

** Barbell Squat **
- 100.0 kgs x 5 reps [@7 beltless sleeveless]
- 100.0 kgs x 5 reps [@7 beltless sleeveless]
- 100.0 kgs x 5 reps [@7 sleeveless beltless]

** Flat Barbell Bench Press **
- 80.0 kgs x 5 reps [@8.5 paused]
- 80.0 kgs x 5 reps [@9 paused]
- 80.0 kgs x 5 reps [@9 paused]

** Deadlift **
- 110.0 kgs x 5 reps [@7 beltless overhand grip]

** Overhead Press **
- 40.0 kgs x 8 reps [@8.5]
- 40.0 kgs x 8 reps [@9]

** Seated Machine Rows **
- 60.0 kgs x 8 reps [@8]
- 60.0 kgs x 8 reps [@9]

** Triceps Machine **
- 80.0 kgs x 20 reps [@8]
- 80.0 kgs x 15 reps [@10]

** Biceps Machine **
- 25.0 kgs x 20 reps [@8.5]
- 25.0 kgs x 17 reps [@8]

OHP hurts at the bottom and at the top of the movement. Keep an eye on it...

Cheers

[DarkKnight]

FitNotes Workout - Freitag 3rd Februar 2017

** Barbell Squat **
- 110.0 kgs x 5 reps [@7 beltless sleeveless]
- 110.0 kgs x 5 reps [@7 beltless sleeveless]
- 110.0 kgs x 5 reps [@7 beltless sleeveless]

** Flat Barbell Bench Press **
- 85.0 kgs x 5 reps [@9 paused]
- 85.0 kgs x 5 reps [@9 paused]
- 85.0 kgs x 5 reps [@9.5 paused]

** Deadlift **
- 120.0 kgs x 5 reps [@7.5 beltless overhand grip]

** Overhead Press **
- 42.5 kgs x 8 reps [@8]
- 42.5 kgs x 8 reps [@9]

** Seated Machine Rows **
- 65.0 kgs x 8 reps [@8.5]
- 65.0 kgs x 8 reps [@9]

** Biceps Machine **
- 25.0 kgs x 18 reps [@10]
- 25.0 kgs x 10 reps [@9.5]

** Triceps Machine **
- 80.0 kgs x 20 reps [@9.5]
- 80.0 kgs x 14 reps [@10]

Have a nice weekend.

[DarkKnight]

FitNotes Workout - Montag 6th Februar 2017

** Barbell Squat **
- 120.0 kgs x 5 reps [@7 beltless sleeveless]
- 120.0 kgs x 5 reps [@7 beltless sleeveless]
- 120.0 kgs x 5 reps [@7.5 beltless sleeveless]

** Flat Barbell Bench Press **
- 87.5 kgs x 5 reps [@9 paused]
- 87.5 kgs x 5 reps [@9 paused]
- 87.5 kgs x 5 reps [@9.5 paused]

** Deadlift **
- 130.0 kgs x 5 reps [@7 beltless alternate grip]

** Overhead Press **
- 45.0 kgs x 8 reps [@9]
- 45.0 kgs x 8 reps [@9]

** Seated Machine Rows **
- 67.5 kgs x 8 reps [@8]
- 67.5 kgs x 8 reps [@8.5]

** Triceps Machine **
- 80.0 kgs x 20 reps [@9]
- 80.0 kgs x 15 reps [@10]

** Biceps Machine **
- 30.0 kgs x 15 reps [@10]
- 30.0 kgs x 10 reps [@9.5]