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Opinion on this workout

K

kal-el

New member
Ive never really one "bodybuilding" type workouts before always strength/oly stuff. So Im looking to get opinions on this, Ive been injured for about 8+months and basically out of the gym for 6 months. The injury still isnt perfect but its workable at the moment, for the most part I nee to stay higher in the reps 10-12 an sometimes 8. I still have osteitis pubis though so no lower body stuff basically, so this is all upper body :(

bench 2x5, 1x5+ all out max rep set aiming for 12 then Ill keep adding weight until I get to 8
db row 2x10-12
db o/h press 2x10-12
lat pull down 2x10-12
curls 2x10-12

seated barbell o/h press 2x5, 1x5+ as above
chins 2x max
db flat bench 2x10-12
CS t-bar row 2x10-12
seated row 2x15
close grip pushups 2x max
 
the upper body injury was a torn rhomboid and damage to one of the costovertebral joint in my upper back.
 
OH? enlighten me Master Oni.....

Personal experience or just going off something you read on a website?
 
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sorry to hear of ur injury. The higher reps should still see u getting gains. But if it was me i'd be doing at least 3 sets not 2.
 
Well it's fairly simple to fix with RICE
I gave a link to the SS wiki and it explains it there
You should also still be able to deadlift and do half squats without pain
 
Cheers Tank, I started doing two sets just to ease back into it as to not re-injure myself but I will look at increasing the volume.
 
kal-el said:
Easy to fix with RICE? are you fucking retarded?
Click to expand...

What he failed to mention is what it stands for - Rest, Ice, Compression, Elevation
So nothing special but it looks and sounds so much more revolutionary as RICE.
 
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I know what RICE stands for, I didnt think he meant the food. Still saying osteitis pubis is easy to fix with rice is a retarded thing to say now I understand why people give you shit.
 
Have you tried RICE?
I'm curious as to why you think rest and controlling inflammation is a poor way to control an inflammatory disease
 
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No I haven't tried it, somehow I have managed to skip the most basic treatment option available. How stupid of me and the sports physician and physiotherapist, fuck im just gonna refer them onto you for all future information.

Anyways this thread isn't about osteitis pubis so how about we leave the next reply for someone who has something useful and constructive to say about the actual question asked.
 
What a flog

How about getting your body right so you don't have to post bullshit workouts that include no lower body exercises.

How about you actually give the rehab suggested a try. My mate was in the same boat as you, went and saw all the specialists who couldn't fix him. All it took was a bit of R&R and he got himself right.
 
Like I said this post isnt about rehab its about the workout and your a flog if you think people shouldnt train at all because they have a injury that stops them from working one part of their body.

Also you have no idea what methods I have or have not tried in an attempt to rehab OP, so keep your opinions to yourself unless you want to actually be helpful.

Im not going to take the advice of some random on the forum that recommends RICE, when there are much smarter people than him out there. If you didnt notice I have tried rice and as you put it R&R but you obviously dont know much about the condition if you think rest is the only thing it takes to rehab an injury.

Saying a workout is bullshit simple because a person can not do lower body exercises is simply arrogant.

So like I said how about you keep the useless opinions to yourself and come back when you have something constructive to say.
 
You put yourself up for beratement by posting a question asking for opinions on a workout.

Stop asking for somebody to hold your hand and whinge when nobody wants to.

LIFT, EAT, GROW
 
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