• Keep up to date with Ausbb via Twitter and Facebook. Please add us!
  • Join the Ausbb - Australian BodyBuilding forum

    If you have any problems with the registration process or your account login, please contact contact us.

    The Ausbb - Australian BodyBuilding forum is dedicated to no nonsense muscle and strength building. If you need advice that works, you have come to the right place. This forum focuses on building strength and muscle using the basics. You will also find that the Ausbb- Australian Bodybuilding Forum stresses encouragement and respect. Trolls and name calling are not allowed here. No matter what your personal goals are, you will be given effective advice that produces results.

    Please consider registering. It takes 30 seconds, and will allow you to get the most out of the forum.

Back operation tomorrow

I have now had 2 'on' months of the IGF1 lr3. Still undecided if its done much for me yet. My back is 3 and half months post op and the surgeon said at 4 months it should be sweet anyway. Its feeling good, but i think i was expecting miracles too quickly.

Ill leave the peptides to the experts in the AFL for now. Maybe down the track i'll get some more, but not for another 6 months or so...
 
I really tested (and hammered myself today)
Raining outside so I decided to do the deck of cards workout. I haven't done anything like this since my back op, so i had a thorough warm-up and tried all the exercises, they felt ok....

hearts = burpees
spades = pushups
diamonds = situps
clubs = prison squats

ace = 1 rep, 2 =2 and so on until ten = ten reps.
all picture cards were 12 reps today (in the past ive done jack = 11, queen =12, king =13)

So i got thru the whole pack. Half way i gave myself a drink and already had a mad headache. Then got theu another quarter, felt like vomiting, got down to my undies and finished off the workout. So only 3 breaks which im happy with and my form was good until the last card was 9 burpees and they were sloppy hahah.
i shuffled the pack so many times before i started to delay the inevitable. haha
so thats;
-91 burpees
-91 pushups
-91 situps
-91 prison (bodyweight & hands on head) squats

Back pulled up ok, Ill do this once a week, and hopefully next week I wont stop and can make the aces a 30sec plank or something.

you really have to concentrate and stay focussed in this workout or it can beat you. When i first started i didnt do the picture cards, or all of them were 10 reps etc. Id like to make the aces a plank & jokers a set of 20 burpees, something stupid to fuck me up.

Great little workout & only took 25mins i think it was....
 
Last edited:
siiiski said:
Awesome work mate, really enjoy seeing your progression post surgery.
Click to expand...

Thanks mate. Slow and steady. I'm almost 4 months post op.

Today
Lunges 5x10
One leg squats 5x10

Normal chins superset with ring dips both x 10 x 5sets

Rope chins x 10 s/s dips x 10. X 5
 
Having the weekend off. It's killing me. Away for friends birthdays. Only so much food you can prepare for this!! Hahah. Little one is having a ball with all the other kids though.
 
Ring push ups off bench 5x10
Ring low flyes 5xmax

Chins 5xmax
Ring pull 5x10

Lunges 5x10
One leg squat 5x12
Calf raise on step 4x20
 
Tuesday was
Theraband side raises 5x10
theraband upright rows 5x10
theraband front raises 5x10
Im getting sick of that thing

DB BICEP CURLS!!! 5x10
BB REVERSE CURLS!! 5x21's

tricep dips 5x10
tricep pulldowns 5x10

situps 5x20
 
Last night I gave myself another good test. I did the deck of cards again, but instead of burpees, i did burpee chins. They are tough. Especially when you pull a 10 then an 8 in a row! My head was spinning bad...

hearts = burpee chins
diamonds = pushups
clubs = situps
spades = lunges
aces = 30 second plank

My wife & daughter were shuffling the cards and calling them out for me, so i only got one rest at half way thru the pack for 30 seconds and i took another sip of water after one of the sets of 10 burpee chins.

2 =2 reps, 3=3reps and so on until ten = ten reps.
all picture cards were 11 reps today (in the past ive done jack = 11, queen =12, king =13). Jokers were 20 tricep dips

so all up i did
87 burpee chins
87 pushups
87 situps
87 lunges each leg
2 min plank
40 tricep dips

I slept well last night. Tired but also happy to know i can still do this stuff and the back, although a little tight, didnt bother me
 
40lb weights vest. I took out Half the weights for yesterday's session.
I did bodyweight for the first 2 sets then put on the vest for the remaining 3.

Ring push-ups, feet on bench 5x10
Dips 5x10

Side chins 5x10
Rope chins 5x8 or max

Leg theraband exercises no vest. Legs still weary from deck of cards te day before.
5x20 calf raises


Muscles held up well, considering the deck f cards the day before. Back especially. Muscles and operation stuff!
 
Last edited:
taurus said:
I really tested (and hammered myself today)
Raining outside so I decided to do the deck of cards workout. I haven't done anything like this since my back op, so i had a thorough warm-up and tried all the exercises, they felt ok....

hearts = burpees
spades = pushups
diamonds = situps
clubs = prison squats

ace = 1 rep, 2 =2 and so on until ten = ten reps.
all picture cards were 12 reps today (in the past ive done jack = 11, queen =12, king =13)

So i got thru the whole pack. Half way i gave myself a drink and already had a mad headache. Then got theu another quarter, felt like vomiting, got down to my undies and finished off the workout. So only 3 breaks which im happy with and my form was good until the last card was 9 burpees and they were sloppy hahah.
i shuffled the pack so many times before i started to delay the inevitable. haha
so thats;
-91 burpees
-91 pushups
-91 situps
-91 prison (bodyweight & hands on head) squats

Back pulled up ok, Ill do this once a week, and hopefully next week I wont stop and can make the aces a 30sec plank or something.

you really have to concentrate and stay focussed in this workout or it can beat you. When i first started i didnt do the picture cards, or all of them were 10 reps etc. Id like to make the aces a plank & jokers a set of 20 burpees, something stupid to fuck me up.

Great little workout & only took 25mins i think it was....
Click to expand...

This looks awesome will definitely be giving this a go. Great to see your progress.
 
Hammys a little tight today, haven't run in ages so that was bound to happen.

Today
Ring dips 5x10 (last 3 sets with weights vest)
Dips 5x10 and same as above

Chins 5x10 as above
Ring pulls 5x10 bodyweight only

Lunges 5x10
Step ups 5x10
Calf raises 5x20
 
taurus said:
Hammys a little tight today, haven't run in ages so that was bound to happen.

Today
Ring dips 5x10 (last 3 sets with weights vest)
Dips 5x10 and same as above

Chins 5x10 as above
Ring pulls 5x10 bodyweight only

Lunges 5x10
Step ups 5x10
Calf raises 5x20
Click to expand...

Hey mate - I saw you mention in another post that you've been sticking to lunges and step ups since the back op. I was having some knee issues earlier this year (nothing much, just niggling) and I dropped barbell back squats for a little while and in their place I was doing lunges and step ups (or I would do squats much lighter, after lunges/step ups). Anyway, cut to the chase - I'm curious just how good were the results in your legs from lunges/step ups?
 
judgey said:
Hey mate - I saw you mention in another post that you've been sticking to lunges and step ups since the back op. I was having some knee issues earlier this year (nothing much, just niggling) and I dropped barbell back squats for a little while and in their place I was doing lunges and step ups (or I would do squats much lighter, after lunges/step ups). Anyway, cut to the chase - I'm curious just how good were the results in your legs from lunges/step ups?
Click to expand...

my legs didnt lose any size at all. Im heading out now, but will post something more in depth later
 
You must log in or register to reply here.
Top