Kimm4's Lifting and Stuff

[Kimm4]

I'm a new member to this site. I've been lifting since 1984 and competing in female bb since 1999. It's always been a hobby and it's something I enjoy very much.

At the moment I'm working around a back injury that I've had since the beginning of Sept. It put me out for 3 months but I'm back to the gym and working around it the best I can. I'm also dealing with a shoulder injury that I had years ago and it's come back to haunt me.

I normally train 4 days running split programs and every so often I'll throw in full body for something different.

Until I'm completely healed there are certain things I'm not able to do. Some lifts are better than others and I'm still trying to get back some of my old numbers. I tend to take my training one day at a time and I go by what feels right.

Back/Bis

HS low rows
90 x 12
110 x 12
130 x 8
150 x 7

Cybex lat pulldowns
wide grip
150 x 10
170 x 8 x 2
close grip
170 x 7 x 2

Single arm landmine rows
45 x 8
55 x 7
55 x 6
50 x 7

Rack chins
BW x 12
25 lbs x 9, 8, 8

Drag curls
50 x 12 x 2
60 x 8 x 8

Hammer DB curls
20's x 15
25's x 10
20's x 12
drop to 15's x failure

Everything felt good today no complaints.

 

[5.0]

Glad to see you started a log, there is great support here! What is going on with your back and shoulder, have they been looked yet? I've had back and shoulder surgery in last couple years and some lifts are just off limits for good. Nice to see you're able to train around it. Stay safe!

 

[ChrisLindsay9]

Thanks for starting a log, I'll check in regularly and try to provide support/encouragement if I can. If I don't have anything substantive to say, I'll just throw a "thanks" whenever you enter your training just to let you know that you've got an interested fan.

Continued good luck on your recovery. Some of us have nagging issues with back, shoulders, hips, etc. and you'll find some logs talk about pre-workout and post-workout mobility exercises, so check them out (Uncle Al, Go Away, to name a couple).

Also, make use of the Injury Recovery & Prevention forum where there might be some good info there.

 

[uphillclimb]

There are a bunch of us Massholes at this site that train together, FYI.

Glad to have you aboard, I'll follow along.

 

[BrotherIron]

Like Chris said many of us are working around injuries or issues that have been created from injuries in the past. Good to see you working around it but also remember to address the issue so it becomes better.

 

[Bullmuscle7]

Welcome to the journal section.

I look forward to following your log!!!

Great work here!!!

 

[any1uno]

Welcome to TiD. Will be following your progress.

 

[Kimm4]

All your support and kind words are very much appreciated so thank you! In all my years of training I've never had any real injuries so I have to be thankful. There are so many people out there who are dealing with much worse and I commend them for continuing to plow forward in their training and hitting it hard.

Quick version of my injuries...

My back injury involved a bad strain and some torn ligaments in the lower right side of my back. Constant muscle spasms that dropped me to my knees and my pififormis muscle was compressing on my sciatic nerve. 8 weeks of PT, ice and rest as much as I could. I wasn't able to train in the gym so I used a resistance band to do upper body work while icing my back on the couch every night.

My shoulder injury happened back in 2012. I was dealing with partial tears in my front and rear delt. I was supposed to be out for 3 months, did my own rehab at home and made it back within 2 months. It's been fine but I aggravated it a couple weeks ago. It was my own fault because I did a movement wrong and I wasn't focused.

 

[Kimm4]

Legs

Front squats
95 x 10
105 x 8 x 2
115 x 7 x 2
125 x 6, 5

Leg press
200 x 15 x 2
250 x 10 x 2
270 x 8 x 2

Single leg ext
40 x 12
55 x 9
60 x 7
drop 45 x failure

Deadlifts - (using the HS plate load shrug) I'm still not able to do RDL's which have always been a staple in my program. I tried these a few weeks ago and they feel good on my back and hit my hamstrings perfect. I can't go heavy so I just do what I can.
90 x 15
140 x 10 x 2
160 x 7, 6

Finished off with 4 sets of seated leg curls for drop sets. I didn't track weight or reps.

That's all I got!

https://www.youtube.com/watch?v=F6JC2jChudo

 

[5.0]

Volume fronts, hell of a way to start!

 

[Kimm4]

Volume fronts, hell of a way to start!

Thank you!

Today was chest and this is where I struggle the most with my shoulder.

HS incline (These aren't great but I can get through ok)
90 x 12
100 x 12
110 x 10
120 x 10
130 x 7

Single arm pec deck (Slight pulling feeling but no pain)
55 x 12
70 x 10
85 x 8, 6

DB flys (I have to go retarded light and way too many reps. I'll be nixing these until I feel better)
20's x 25-30 reps x 2 (Yeah no thanks...)

Pushups (no problems with these)
25 x 4

https://www.youtube.com/watch?v=HCml8Th66mM

 

[Bullmuscle7]

Kimm4 you are doing great!!!


The leg day and the above chest hit looked really good. Just keep working on form!

Glad you are here logging with us!!!