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Thread: The Anti-Degenerative Training Log

  1. #61
    Join Date
    Apr 2020
    Posts
    162

    Default

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Monday, 7/24/23
    BW: 203.6 (-.9)

    1. TBD (345) 240x3, 275x3, 310x3
    2. BB Rows 115x10, 120x10

    > going to drop the barbell rows for seated machine rows going forward, feel the bb rows more in my lower back than my lats, especially after TBD's.
    > also did 10 minutes of backwards incline treadmill walking


    7149
    Last edited by Railbob1776; 07-24-2023 at 02:02 PM.

  2. #62
    Join Date
    Apr 2020
    Posts
    162

    Default

    starting strength coach development program
    Friday, 7/28/23
    BW: 202.8

    1. Bench Press (215) 160x5, 182.5x3, 205x2@0, 160x5
    2. CG Supinated Pulldowns 120x10, 130x10 (irritated right shoulder a bit, switching back to MAG grip)
    3. Seated Machine Rows 100x8, 80x5
    4. Hip Adductor Machine 70x10, 80x17, 60 x whatever
    5. Leg Press: I did 7-10 reps using no weight, feet high on the foot pad, I did a set on each ROM setting, from the least ROM setting to the second from greatest ROM (one hole left on back pad). No lateral right knee pain!
    6. Hip Thrust Machine: I did a couple sets of whatever reps using no weight and using 25lbs, just to work the knees, this is essentially a loaded bridge.

    > going forward, I'll keep up the adductor, leg press, and hip thrust machine to work the knees/IT band
    > I will slowly progress the leg press and try to get to a full ROM with feet in center of pad, zero weight, then I'll try adding weight (like 10lbs on each side, light bands, or something), I will start very light and add weight slowly and I'll stop if the sharp pain returns.

    As a note, I might stop posting my workouts here. My workouts are not strength oriented right now, they are sort of random at this point with my main focus on losing weight and getting my knee better. I also get hardly any feedback here, which is totally fine I don't go around commenting on others logs either, but my point is that posting here doesn't provide anything I don't get from just keeping a private logbook so why do both? But who knows, I might keep it going. If I don't return, I wish you well.





    7284
    Last edited by Railbob1776; 07-28-2023 at 04:33 PM.

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