rsd147

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About rsd147

  • Rank
    Getting HUGE!
  • Birthday 04/14/1988

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  • Location
    Sheffield
  • Occupation
    Senior Administrator, Sheffield Hallam University

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  1. Any better: Lower Squats 4x8-10 SLDL 4x8-10 Leg Press 4x8-10 Lunges 4x8-10 Calves 4x15-20 Upper Bench 4x3-5 Row 4x8-10 OHP 4x8-10 Dips 4x8-10 Pull-ups/Lat Pulldown 4x8-10 Bi+Tri Superset 3x12-15 Lower Deadlifts 4x6-8 Front Squats 4x8-10 Hamstring Curls 4x10-12 Leg Extensions 4x12-15 Calves 4x15-20 Upper Bench 4x3-5 Cable Rows 4x8-10 Cable Flies 4x10-12 Chins/Close Grip Pulldowns 4x10-12 Rear Delt + Side Lateral Raises 4x10-12 Bi+Tri superset 3x12-15
  2. Anyone?
  3. Lower Squats 4x8-10 SLDL 4x8-10 Lunges 4x8-10 Calves 4x15-20 Upper Bench 4x3-5 Row 4x8-10 OHP 4x8-10 Dips 4x8-10 Pull-ups/Lat Pulldown 4x8-10 Bi+Tri Superset 3x12-15 Lower Deadlifts 4x6-8 Front Squats 4x8-10 Hamstring Curls 4x10-12 Calves 4x15-20 Upper Bench 4x8-12 Cable Rows 4x8-10 Cable Flies 4x10-12 Chins/Close Grip Pulldowns 4x10-12 Rear Delt + Side Lateral Raises 4x10-12 Bi+Tri superset 3x12-15
  4. Hi Guys Coming out of a back injury and looking at some exercises where I can really start strengthening my core. I know squats and deadlifts will do this but what other exercises could I do that will target the area directly? Thanks
  5. I have thought about crossfit tbh but looking for a routine is proving difficult
  6. Thanks for this. How would you go about doing this?
  7. Is there a type of training I could do though in the gym? I cycle and play football as it is just wondered if there something out there.
  8. Anyone?
  9. What type of training should you do to be all round athlete....I have done strength training for some time but since injuring my back I want to totally change my style of training. I am looking at trying to be an all rounder, would like to improve my fitness, be functional and stay relatively strong. Any recommendations?
  10. So just an update.... Managed to get a cancellation on the NHS physio and was seen Tuesday to be told the same thing that something has triggered the sciatic nerve pain so I have been given some further stretches which hopefully will help and will need to go back in 3 weeks. Work on more rotation and leaning forward. Also on Tuesday I went for a Deep tissue/sports massage (also Rehabilitation Practitioner) and I told him my pains and what I think has caused it from Squatting and deadlifting. He asked me to do a squat and observed that I slightly lean on my left side (Almost like a S shape as I go out, then in) which may have triggered the pain. He said my back was very stiff and tight so he has relieved some of the stiffness and pain. He thinks this is causing pain on the sciatic nerve. Told me to go away work on my squat with just the bar, lunges, Kettlebell swings and rotation work like the NHS physio suggested. Any ideas on what you think to this? Since Tuesday, It felt really good, best it has felt in 9 weeks, however, I did some squats this morning, very slow and controlled using just the bar trying to ensure I am not leaning on any side but I in a little pain now in the back. Would you think this is normal or should I lay off them?
  11. Anyone?
  12. So around 8 weeks ago I went to the doctors with lower back pain. Hurt to squat, deadlift and in general was very painful. He suggested it was the sacroiliac joint and prescribed me with naproxen 500mg and gave me some exercises to do. He said if the pain hasn't cleared up, then get in touch. In the meantime a mate of mine in the gym who is a physio examined me and believed it could be a bulging disc so did some work on the area and gave me some stretches and told me to avoid any lower body/OHP work. As it wasn't really getting any better to be honest (Did have some good days) I have been back to my doctors and awaiting an appointment for physio and hoping for a scan but still awaiting an appointment as I needed to go down proper channel rather than seeing a friend. It is driving me crazy, 8/9 weeks on and to be honest it feels worse, pain is horrific when standing up and first set off walking for while, pain through left buttock, all the way down my calf. Constant achy pain and sudden movements are really painful. As weird as it sounds, feels sometimes like it is dislocated :/ and find naproxen is not helping. Is there anything people recommend or feel it could be as I know it has got worse? Thanks
  13. Yes tight hamstrings why?
  14. So about 4 weeks ago I suffered a back problem, not sure how I did it, am guessing squats and deadlifts over time as I do both twice a week heavish. Went to my GP over two weeks ago who said it was the sacroiliac joint. He gave me naproxen and told me to avoid any lower body work. Since then I have been seeing a physio I know who is 99% sure it is a lower lumbar disc problem (bulging disc). He has given me some stretches to do and often manipulates it to try and open up the disc. Just wondered how long this type of injury takes to heal? Its frustrating me so much that I cannot do any lower body work and it sort of feels like its getting better but still aches constantly especially now my naproxen has finished.
  15. Hi, Been tracking my cals/macros for at least five years now. I do this religiously including weighing foods and I think its annoying as I feel the need to break the habit. I do not compete and do not intend too so it is just for enjoyment and to ensure I hit targets in the gym e.g. hitting PB's on compound lifts. Anyone not track? How have others stopped tracking as I think I will struggle to stop (almost an addiction) and will think automatically that I will drop muscle straight away. Don't get me wrong there are the odd days here and there where I do not track at all. If I go on a night out, I will not track but most days I will Thanks