(davetherave) the road is long - Page 25 - UK-Muscle Body Building Community

davetherave · 25-09-2008, 09:39 PM

right the big news for today is that i did sprain my ankle two weeks ago so there won't be any rugby training, rugby games or lower body trainign until i get it sorted

it's not in a cast or anything but as soon as i run or train (things like deadlifts) on it it blows up again and when running i keep going over on it as it's weak

so the next 2-4 week will be a bit different for me, i've already not squatted for 2 weeks so i'm going to devise a routine based on upper body training

i'll have a think of exercises i can do and some splits that i can do

Beklet · 25-09-2008, 09:41 PM

Sprained my ankle a while ago - most cardio was out but I could still deadlift and squat.....leg press wan't too bad either but leg extensions just bloody hurt!!!

dmcc · 25-09-2008, 09:41 PM

Could you not still do leg curls and extensions?

davetherave · 25-09-2008, 09:49 PM

Quote:

Sprained my ankle a while ago - most cardio was out but I could still deadlift and squat.....leg press wan't too bad either but leg extensions just bloody hurt!!!

i tried deadlifts on the week off i had from rugby trainign and because the foot was bending it blew up and swelled again, i could maybe do light squats but i nearly went over on it when i power cleaned so they would have to be light :(

Quote:

Could you not still do leg curls and extensions?

i train at home mate so i only have access to very limited equipment (bench, barbells, zbars, dumbells, power cage, dipping belt) :(

ElfinTan · 25-09-2008, 11:20 PM

Just rest it!

davetherave · 29-09-2008, 10:20 PM

back and biceps, minus deadlifts

rack pulls
100kg 1x6
110kg 1x6
120kg 1x6
140kg 1x3

underhand chins
bodyweight 1x10
bodyweight +5kg 2x8

barbell bent over rows
66kg 1x8
74kg 1x8
80kg 1x8
82kg 1x6

z bar curls (raise elbows at top, 100% good form)
31kg 1x8
37kg 1x8
45kg 1x8
31kg 1x14

* never done rack pulls before, not sure if i was doing them right or not
* im going to start easing the poundage up on the chins and see how far i get before my delt starts aching again
* i have my ankle in a bucket of cold water

winger · 29-09-2008, 11:18 PM

Quote:

Originally Posted by davetherave

ive been playing as winger which i am finding boring

Oh thanks a lot!

davetherave · 29-09-2008, 11:22 PM

Quote:

Oh thanks a lot!

im sure the position has it's benefits but standing watching a scrum is not my idea of fun at the moment

when i return i will (hopefully) be 100% fit and go in full on

davetherave · 01-10-2008, 10:32 PM

monster session (for me anyway)

chest and triceps

flat barbell bench press
86kg 1x6
96kg 1x6
104kg 1x6
108kg 1x4.5 < matches pb poundage

incline barbell bench press
66kg 1x8
76kg 1x8
84kg 1x8
87kg 1x6

dips
5kg 1x8
12kg 1x10
14kg 1x10

close grip bench press
66kg 1x8
74kg 1x8
80kg 1x7
82.5kg 1x6

* my triceps were absoloutley bu55ered by the time it came round to the cgbp so these were the only weights i was a bit dissapointed with
* 1kg off pb poundage for the inclines

Tall · 01-10-2008, 11:02 PM

Keep up the good work dave.

winger · 02-10-2008, 01:34 AM

Damn Dave, you are progressing nicely. Keep up the good work.

davetherave · 02-10-2008, 09:59 AM

Quote:

Keep up the good work dave.

Quote:

Damn Dave, you are progressing nicely. Keep up the good work.

cheers fellas i'm training like a madman at the moment, just wait until i get back legs and (proper) back training

davetherave · 03-10-2008, 11:40 PM

legs and shoulders (sort of)

seated db press
25.2kg 1x8
29.2kg 1x8
31.2kg 1x7

good mornings
50kg 1x8
60kg 1x8
66kg 1x8
70kg 1x8

plate pinches
10kg plate in each hand 1x55seconds, 1x58seconds, 1x32seconds

* i should have ducked this session if im honest, i hadnt done good mornings for months and i think that the bench pressing from the other day didnt really help in terms of shoulder pain
* i was struggling to lift my left arm but for some reason decided that a shoulder session would be a good idea, it was not, a bit of a bitty session with the overhead pressing cut short

davetherave · 06-10-2008, 08:14 PM

i am contemplating possibly attempting squats tonight, all be it light ones,

ive not decided yet but i may try either some really light ones or some with no weight on to see how it goes

my ankle still isnt 100% but im getting very very impatient

davetherave · 06-10-2008, 10:10 PM

big news, no squatting

i must be getting wise in my old age and i decided to just throw a load of jabs, hooks, blocks and combo's for about 20 minutes

i then tried some bodyweight only squats on a 4x12 basis
also dic*ed about with hanging leg raises

the ankle simply would not bend when i was warming up, i warm my legs ad my back up by sitting on the floor, putting tha bases of my feet together and sitting cross-legged, you bring your ankles as close to your wang as you can and then lean forward
i couldnt get my feet to touch as my ankle wouldnt bend

25-09-2008, 09:39 PM	#361 (permalink)
davetherave f*ck a duck Join Date: Mar 2008 Location: Manchester, England Posts: 2,489	Re: (davetherave) the road is long right the big news for today is that i did sprain my ankle two weeks ago so there won't be any rugby training, rugby games or lower body trainign until i get it sorted it's not in a cast or anything but as soon as i run or train (things like deadlifts) on it it blows up again and when running i keep going over on it as it's weak so the next 2-4 week will be a bit different for me, i've already not squatted for 2 weeks so i'm going to devise a routine based on upper body training i'll have a think of exercises i can do and some splits that i can do

25-09-2008, 09:41 PM	#362 (permalink)
Beklet PMT - approach with caution Join Date: May 2005 Location: Bedford Posts: 2,004 Blog Entries: 138	Re: (davetherave) the road is long Sprained my ankle a while ago - most cardio was out but I could still deadlift and squat.....leg press wan't too bad either but leg extensions just bloody hurt!!!

25-09-2008, 09:41 PM	#363 (permalink)
dmcc 3rd-strongest gay on UKM, apparently... Join Date: Nov 2007 Location: SW London Posts: 2,972	Re: (davetherave) the road is long Could you not still do leg curls and extensions? __________________ My Journal Buy yourself something lovely at www.myprotein.co.uk and use discount code MP88145 while you're at it.

25-09-2008, 11:20 PM	#365 (permalink)
ElfinTan It's a fine line between a pert bum and a hairy chin!!! Join Date: May 2008 Location: Manchester Posts: 659	Re: (davetherave) the road is long Just rest it! __________________ Remember... It's Just a Ride! Journal Wassit http://www.uk-muscle.co.uk/members-p...ans-world.html Paul George Training Vids www.youtube.com/elfintan www.paulgeorge.org

29-09-2008, 10:20 PM	#366 (permalink)
davetherave f*ck a duck Join Date: Mar 2008 Location: Manchester, England Posts: 2,489	Re: (davetherave) the road is long back and biceps, minus deadlifts rack pulls 100kg 1x6 110kg 1x6 120kg 1x6 140kg 1x3 underhand chins bodyweight 1x10 bodyweight +5kg 2x8 barbell bent over rows 66kg 1x8 74kg 1x8 80kg 1x8 82kg 1x6 z bar curls (raise elbows at top, 100% good form) 31kg 1x8 37kg 1x8 45kg 1x8 31kg 1x14 * never done rack pulls before, not sure if i was doing them right or not * im going to start easing the poundage up on the chins and see how far i get before my delt starts aching again * i have my ankle in a bucket of cold water

01-10-2008, 10:32 PM	#369 (permalink)
davetherave f*ck a duck Join Date: Mar 2008 Location: Manchester, England Posts: 2,489	Re: (davetherave) the road is long monster session (for me anyway) chest and triceps flat barbell bench press 86kg 1x6 96kg 1x6 104kg 1x6 108kg 1x4.5 < matches pb poundage incline barbell bench press 66kg 1x8 76kg 1x8 84kg 1x8 87kg 1x6 dips 5kg 1x8 12kg 1x10 14kg 1x10 close grip bench press 66kg 1x8 74kg 1x8 80kg 1x7 82.5kg 1x6 * my triceps were absoloutley bu55ered by the time it came round to the cgbp so these were the only weights i was a bit dissapointed with * 1kg off pb poundage for the inclines

01-10-2008, 11:02 PM	#370 (permalink)
Tall No Longer On The Reps Podium Join Date: Aug 2007 Posts: 5,660	Re: (davetherave) the road is long Keep up the good work dave.

02-10-2008, 01:34 AM	#371 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,402 Blog Entries: 1	Re: (davetherave) the road is long Damn Dave, you are progressing nicely. Keep up the good work.

03-10-2008, 11:40 PM	#373 (permalink)
davetherave f*ck a duck Join Date: Mar 2008 Location: Manchester, England Posts: 2,489	Re: (davetherave) the road is long legs and shoulders (sort of) seated db press 25.2kg 1x8 29.2kg 1x8 31.2kg 1x7 good mornings 50kg 1x8 60kg 1x8 66kg 1x8 70kg 1x8 plate pinches 10kg plate in each hand 1x55seconds, 1x58seconds, 1x32seconds * i should have ducked this session if im honest, i hadnt done good mornings for months and i think that the bench pressing from the other day didnt really help in terms of shoulder pain * i was struggling to lift my left arm but for some reason decided that a shoulder session would be a good idea, it was not, a bit of a bitty session with the overhead pressing cut short

06-10-2008, 08:14 PM	#374 (permalink)
davetherave f*ck a duck Join Date: Mar 2008 Location: Manchester, England Posts: 2,489	Re: (davetherave) the road is long i am contemplating possibly attempting squats tonight, all be it light ones, ive not decided yet but i may try either some really light ones or some with no weight on to see how it goes my ankle still isnt 100% but im getting very very impatient

06-10-2008, 10:10 PM	#375 (permalink)
davetherave f*ck a duck Join Date: Mar 2008 Location: Manchester, England Posts: 2,489	Re: (davetherave) the road is long big news, no squatting i must be getting wise in my old age and i decided to just throw a load of jabs, hooks, blocks and combo's for about 20 minutes i then tried some bodyweight only squats on a 4x12 basis also dic*ed about with hanging leg raises the ankle simply would not bend when i was warming up, i warm my legs ad my back up by sitting on the floor, putting tha bases of my feet together and sitting cross-legged, you bring your ankles as close to your wang as you can and then lean forward i couldnt get my feet to touch as my ankle wouldnt bend

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