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Old 06-19-2013, 12:56 PM   #181
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Thanks gang. Decided to do all chest today which wasn't easy since my sternum is still not 100%. It hurt when I brought the bar all the way to the chest but no pain at all when I stopped it just an inch or so from the bottom! Anyways did a bit of work and left it at that. Wanted to do flyes but common sense said it would be dumb! Also wanted to do dips but have to wait.

Bench - 85kg - 8 sets of 3
Incline DB Press 27.5kg - 8, 6, 6, 6, 5 for 31 reps
tricep work was pushdowns and french presses for now.
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Old 06-19-2013, 02:32 PM   #182
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nice pushing session
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Old 06-19-2013, 07:56 PM   #183
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Nice work Kuyt! Keep pushing what you can and avoiding what you can't.

By the way, I was watching a mobility wod video recently that talked about sternum pain from dips being from doing them with your shoulders rotated forward. You should pack the shoulder blades back and tight to do them. Not sure if that helps, but thought I would share as it couldn't hurt.

Rock on buddy.
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Old 06-19-2013, 08:28 PM   #184
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Good pushin' stuffs there.
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Old 06-20-2013, 07:11 AM   #185
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A good session Kuyt ... Nice volume on bench buddy ... keep charging hard ...
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Old 06-20-2013, 09:03 AM   #186
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You get man-up points just for doing the work with a sore chest.
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Old 06-20-2013, 12:09 PM   #187
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Nice triples on the bench, keep doing what you can for now
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Old 06-24-2013, 11:26 AM   #188
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Thanks guys, not really much to report except I still can't deadlift and I really want to

I'm also down to 4 sessions a week simply because, although I do like being in the gym daily, I don't like having sessions where I just work my arms or delts and I can't do 6 sessions of compounds a week as my body would fall apart! You already saw the basic idea of 8 x 3 for bench and also for squats and strict press. No deadlifts but Pendlay Rows are seemingly ok and don't cause back pain so 5 sets of 6 of these for now.

Thursday - Pendlay Row 60kg 5x6, did some Lat pulldowns are other machine back exercises.

Saturday - OHP 50kg - 8 x 3; worked up to 25kgx8 on overhead dumbbell press which sucks as I should be at 35kg like seemingly everyone else in the bloody gym! Did some delt work too.

Sunday - Squats 80kg - 8x3 should have been easy but incredibly hard. My inner thighs were aching after about 4 sets and it was tough work. I know losing weight hits your squat but to lost 40kg or thereabouts is ridiculous.
Did supplementary leg work such as extensions, leg curls, calves and lunges.
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Old 06-24-2013, 10:41 PM   #189
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Stay strong Kuyt!
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Old 06-25-2013, 12:49 AM   #190
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Doing good Kuyt ... keep pushing your limits buddy ...
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