War Among Worlds

[DOMSPOWER]

Today my muscles were much more fit, but I think my bench had more reps held over my right side and I noticed over tucking on the last set.. still my chest has improved since last week.

Bench Press 5*5 55kg maybe I did one set too much
Barbell Rows 4*6 60kg EXPLOSIVE
Incline Dumbbell Bench 4*12 10kg
Chest supported Tbar Rows 4*12 30kg
Ez French Press 4*12 7,5kg/side
Superset
Dumbbell Hammer Curls 4*12 10kgs

[DOMSPOWER]

On Thursday I slept like **** and the workout suffered. Still added 20kg to my deadlift and took away 20kg on calf raises though.

Paused back Squat 5*5 40kg
Deadlift 4*6 70kg
front sq 4*12 20kg
good morning 4*12 20kg no extra reps
Calf Raises in hack sq 4*12 20kg/side

On Friday I had the workout instead of Saturday, which I was initially supposed to. Next week I will keep it on Friday as well, Saturday sucks for some reason and I'll distribute my 8 hours overtime with 2 hours on each workout day, so that I can rest and do chores in the middle of the week.

Paused bench 5cm above chest 5*5 42,5kg
Overhead Press 4*6 40kg
Pulldowns 4*12 25kg
Shrugs 4*12 17,5kg dumbbells
Side Raises 4*12 6kg
face pulls 4*15 TRX and 12reps again

[DOMSPOWER]

Today I ran 1,2km on a curved self powered treadmill in 7-8 minutes and then left the gym.

[DOMSPOWER]

Today I trained on my own in the work gym. May do that until Monday.

1-2 minute assault bike.

100 steps on a turned off treadmill.

4 ultra light warmup restless supersets 3 plates
15 rope upright rows
15 pulldowns

Restless supersets again two sets
Lying leg curls 15x4 plates
Bulgarian split squat 6xbw

5 alternated sets
Incline DB Bench 10x10kg
Barbell Row 8x50kg

One arm press
Stand on one leg the other knee up to hip height
3 presses
Then shift to the other leg standing
3 more presses same arm
Change arm and repeat
3 sets 5kg
Followed each set with 3 plate lawnmower row
Really good for loosening and mobilising hips and ribs!

50 reps of lifting a 6kg med ball up to shoulder and stop it from continuing behind me which hit my shoulders deep. Good for everything in my torso.

I think that was it.

[DOMSPOWER]

Today was more easygoing.

Hang power cleans finished off with same number of shrugs in bent over position
2-3x8xbar
3x3x50kg and snuck a press double into the last set

Just power clean
70kg
85kg

Don't know what my record is, maybe a hundo.

Felt deep fatigue around my hips similar to when I could barely walk for a week so moved on.

Arm superset 20 reps on every set
Rope pushdowns 5-6 plates
1 more plate
1 more plate 3 sets
DB Curls 5kg
The rest with 7,5kg

Then with both cable racks, handle in each hand out in front of me, wrist curling and tightening all the way up my arms into my pecs and lats
3-4 plates
3x25reps

Very good and hard exercise. Really makes me feel ready for bench press!

[DOMSPOWER]

Today was really good!

Warmed up with 100 turned off treadmill steps and 15, 18, 26 kettlebell swings with 14kg. Really good effect.

Then did paused bench
3x8xbar
5x40
5x60 significantly easier than the 5's I've been doing with 55kg
6x70kg with tng on first rep
8x40

Felt very healthy albeit still getting tired too fast.

Then thought I'd do back raises and upper back very light while waiting to go for the bus.. after 2 sets 5 and 12 reps, my ham got bit tighter and affects my gait.....

Then went from 3 plates to 4 on the upper back exercise.. holding cables out in front of me like yesterday and pulling my elbows back. 3x15

Alternated with a lateral external rotation of my shoulders. One side weaker and hurts a bit.. helped me a ton to do this.

All this goes to show I can perform a lot better while feeling a lot healthier arter, if I just moderate the volume on compound training more and spend bit more time on smaller exercises and hip snappy stuff.

Also, I found out yesterday that some of the steaks of which I eat three of most days weight 500 grams, so now I know why I've become much fuller, bloated and at times a bit constipated.

[DOMSPOWER]

Today was a hard 40 minute workout.

5min treadmill

Some quad and psoas stretching

3 rounds
20x12kg KB Swings
Kneeling quad stretch
12 wall angels

Front Squats from a hang power clean
2 singles x70kg that someone was using
Paused 2x2x70kg

High Pulls
2-3 singles x70kg
90

Deadlift
120
3x120kg
8x90
15x70

Lots of fatigue in my knee quad and in my glutes, specially in the side of my bad leg.... Up high in the glute and part of my outer lower back really took some hits with the accumulated reps and finisher.

Legs were really dead.

[DOMSPOWER]

Am still in some need of recovery, so today was super lazy.

1 triset:
100 steps on turned off treadmill
100 one arm KB swing snatches 6kg
100 pulldowns 5 stack plates

Of course we are talking total reps in each set.

10-15 minute doom scrolling break.

15 minute air bike thing with moving handles

1 set 15 reps unilateral bottoms up kb bench 6kg. Very effective.

[DOMSPOWER]

Although I'm definitely feeling and performing better, I don't really feel well recovered yet, and the places that needs the most improvement are feeling pretty sore as well. My coach says it's because my technique isn't always as good as it feels, even if I can have upright healthy posture, the activation just isn't good enough for heavy training. So he gave me endless volumes five days a week starting next week.... Strive for 1 minute rest or less and use empty bar if you have to, he says.

Some treadmill pushing, didn't count today.

Bench 3x10x40kg

4 near restless supersets
Incline bench 20x5kg dumbbells
Rows on the pulldowns 12x7 stack plates

Bottoms up standing kettlebell presses 2x10x6kg very hard to balance

[DOMSPOWER]

Today I tried resting about a minute between sets and made my own little workout. It felt good and safe to do machines first.

Lying leg curls
3x15x8kg
12x16kg
3x12x24kg

Leg extensions
25x10kg
20x30kg
3x15x50kg

Hack Squats 30kg per side
15reps
13 or 14reps

Front Squats 40kg
8
6 dead
6 maybe glutes were still in the game maybe not

3 restless supersets
Hanging leg raises 5, 3 and 4 reps
Back raise lockouts 6 reps

That was 17 sets of legs in 28 minutes.

[DOMSPOWER]

Coach said I can tweak his programs to fit my needs, so I made it take me only 25 minutes excluding warmup, which made me not have to wait around for the bus an hour later.

Warmup:
Speed walking to the gym with cheeks of bricks
15ish bottoms.up 4kg kb shoulder presses
Some TRX pulls different angles
All just one set

Barbell Bench Press: 4 sets of 5x45kg

Superset
Pull down close grip 3*12x20kg
Dumbbell Shoulder Press: 3 sets of 8 reps 12x10kg

Superset
Bent-Over Rows: 3 sets of 8 reps 50kg
Dips: 3 sets of 10 reps bench partials

Superset
Bicep Curls: 2 sets of 12 reps 10kg 12 and 15
Tricep Pushdowns: 2 sets of 12 rep 24 and 34kg

Plank: 3 sets of 30sec

Then I added 3 minutes of arms only on an air bike and holy heaven it got the weak parts of my left lat so now it's much easier to position the shoulder properly.

[DOMSPOWER]

Today I walked around 700 meters with 40kg. That was GREAT.

1.Squats: 4 sets of 5 reps 50kg
2. Deadlifts: 4 sets of 5 reps 50, 70, 70, 70kg
3. Bulgarian Split Squats: 3 sets of 8 reps per leg 8, 4, 3 reps restless
4. Romanian Deadlifts: 3 sets of 8 reps 50kg dead glutes man
6. Hanging Leg Raises: 2 sets max 4, 3reps
7. Farmer's Walk: 3 *200 m

All working sets took 39 minutes.

[DOMSPOWER]

Today was a workout I didn't even think I was ready for. Coach told me to go very slow and it was actually awesome for my muscles and joints.

5km air bike.
Felt great.

25 burpees if you can call em that. Did em as 5x5's later cos oh man.

2km run on the curbed self powered treadmill.
A lot of it was more like speed walking to be honest. Got a fragile moaning part of my hamstring going in a very healthy and comfortable way.

25 burpees.

1km rowing and this was super easy.

25 burpees.

Coach said I probably burned 700 calories today.

[DOMSPOWER]

Today I was sore and inhibited on top of all the burpees yet somehow kinda fresh also. And my legs feel good.
Spent loads of time on my feet offering advice to new trainees. I'm one of the more appreciated employees and friends with both supervisors. Hang out with them a bit in my free time even.

1. Barbell Incline Bench Press: 4 sets of 6-8 rep 6x30kg
2. Bent-Over Rows: 4 sets of 6-8 reps 6x70kg
3. Dumbbell Flyes: 3 sets of 10 reps cable 8kg
4. Lat Pulldowns: 3 sets of 10 reps 20kg
5. Push-Ups: 3 sets to failure 14, 8, 7 all the way to failure
6. Hammer Curls: 2 sets of 12 reps 12,5kg
7. Skull Crushers: 2 sets of 12 reps 10kg per side
8. Russian Twists: 3 sets of 40 12kg

Am probably buying a couple bottles in an above ground club with one of my supervisors for Halloween hoeing on Saturday.

[DOMSPOWER]

Yesterday must have been my hardest leg workout in years. Even today after eating a restaurant meal with one of my supervisors, I had some lower hamstring soreness in my leg and it wouldn't stretch fully at first. I'm feeling good, though.

Front Squats 4x6-8 6x40kg
Romanian Deadlifts 4x6-8 6x70kg
Walking Lunges 3x10 per leg bw
Hack Squats 3x10 40kg
Step ups 3x10 per leg bw
Leg Curls 2x12 12kg
Standing Calf Raises 3x10
Planks 3x1m 30sec

Then 50 rowing calories and 20 bike calories before I had to go for the mandatory 15 minute bus walk.

[DOMSPOWER]

Did a 2 second handstand in my lunch break, am a star around the new hires and fell flat on my face trying to stand on my hands against a wall in the gym.
Bench is much smoother on the joints.

1. Barbell Bench Press: 4 sets of 5 reps 45kg
2. lat pull down close grip 3*12 20kg superset
3. Dumbbell Shoulder Press: 3 sets of 8 reps 12,5kg
4. Bent-Over Rows: 3 sets of 8 reps 50kg superset
5. Dips: 3 sets of 10 reps bench deeper
6. Bicep Curls: 2 sets of 12 reps 12,5kg superset
7. Tricep Pushdowns: 2 sets of 12 rep 34kg
8. Plank: 3 sets of 30-60 seconds 30sec

100 calories rowing
100 calories bicycle
50 calories treadmill

Walked a ton with friends over the weekends and legs are sore from it, still added cardio though.

[DOMSPOWER]

Feeling the work yet not as rundown. Sleeping an hour less yet work harder and think clearer.

1.Squats: 4 sets of 5 reps 50kg
2. Deadlifts: 4 sets of 5 reps 50, 70, 70, 70kg
3. Bulgarian Split Squats: 3 sets of 8 reps per leg bw half minute rest between each leg
4. Romanian Deadlifts: 3 sets of 8 reps 50kg
6. Hanging Leg Raises: 2 sets max 6, 4 reps
7. Farmer's Walk: 3 *200-240 m 40kg total

50 calories bike.

[DOMSPOWER]

Today I felt all the cardio but was doing much better.
With 15 burpees left I thought about stopping, maybe even decided it too. Then I got back to the right state of mind and pushed through with no more complaints from my clavicle ligament.

5.000 m bike
25 burpees
2000 run
35 burpees
1000 row
25 burpees

If my coach says this workout burns 700 calories because I'm heavy, and the machines today added up only 250, I wonder what all the extra cardio I've been doing has really burnt.

[DOMSPOWER]

My coach told me I shouldn't have pushed through like that, because on this type of training I'm supposed to give more like 80% of what I have, so that I can better improve function and feel great at work. So yesterday's and today's workouts went something like this:

Incline bench where I ended up matching my barbells weight with dumbbells and feeling a lot better in spite of sore ligament
Bottoms up KB bench
10x6kg
10x8kg
Dumbbells
1 or 2x8x10kg
3x6x15kg
Really "wrapped my pecs around my rib cage" specially the right one. Coach said maybe I should do all presses with dumbbells to improve this cue and individualize my weak pec.

3 restless supersets
Pulldowns 10x20kg
Cable flys 10x8kg much better than last time

Bent over rows
3 or maybe 4 sets of 6x70kg
1 set of 6x100kg as I'm really locked in after the pec improvement.

Hammer curls with same weight I did on incline, hahaha.
12reps
9 reps

Skull Crushers
2 or 3x15 with 10kg per side

Russian Twist 3x40 total reps with 12kg kettlebell

Then some cardio, I don't know maybe 100 calories bike 50 calories row.
BTW didn't really keep the rest low enough at all times.

And today I could feel more strength and better technique, however legs are still tired and low stamina due to all the training and extra cardio I've done.

So it was brief like this.

Bike 50 calories. Like yesterday I think.

Front Squats
10xbarbell much easier to keep weightless bar in place
2x6x50kg
Easier than last weeks 40 but tiring in some spots.

Romanian Deadlifts 4x8x70kg

12 walking Lunges

20 leg curls with 12kg

No cardio.

[DOMSPOWER]

I wrote all this before midnight and then didn't post it till now.... With two workouts it's best in the note app in case the website makes some type of error or crashes before clicking submit.

Yesterday:

Bench
Bottom up kettlebells 3x12x6kg and with this I ****ing lost balance left arm at the end
Dumbbells
10x10kg
3x8 with only ****ing 17,5kg

Pulldowns 9-10 stack plates
3x12

Bottoms up kettlebells shoulder presses
3x8x6kg hurt AC here a bit and I think also on the flat bench kb

Bent over Rows 3x8xonly 50kg to kinda spare everything after all the training and cardio

Dumbbell Curls 2x12x12,5kg

Flat bench non lockout
3x60-80 ish with 3kg dumbbells

Straight bar pushdowns 20xstack had to make it hard cos clavicle hurt

Bench planks 2x20sec to spare my psoas after all the ****ing extra cardio.

Most sets with less than 1 minute rest, whole thing took like 34 minutes and do you think I should replace burpees with something else given that 6kg kettlebells can cause pain? Even if some is residue from overdoing everything.

Today:

Squat
15xbar
2x5x40kg

Romanian Deadlifts
2x15x60kg

3x8 unilateral and restless supersets
Lying leg curls 2stack plates
Leg Extensions 6kg kettlebell

2 supersets
Hanging leg raises 4, 5
Empty bar squats 42, 28

Very hard for pecs to hang after yesterday, and I must say that more reps with not that much less weight really helps guide my awareness. If legs didn't wanna work, I definitely knew, and that i could easily tell if my body tried to turn it into a good morning. Could have done more but this is healthy pump work like yesterday's 3kg dumbbell bench.

My leg definitely wouldn't have been ready for that before I did the curls and extensions.

[DOMSPOWER]

Had a chick over tonight, tired day, felt tired for cardio however shaved some good time off. 2-3 minutes on bike i think.

5km air bike
5x5 burpees without the push up
2km air runner
Same burpees
1km row
Same burpees

Feeling a lot better now in body and mind. Under recovery messes with my head and digestion too easily now given years of being overtrained and physically stressed. Gotta hold back on the extra cardio and sometimes exchange exercises with lighter options for sure.

10min air bike slowly before leaving and when I got home I did 50-60 minutes walking to a shop, in there and back.

[DOMSPOWER]

Am working less overtime starting Monday. Was an hour late today.. so only 45 hours now and when energy is great I'll add an hour here and there.

Incline bench bottoms up kettlebells
3x7x6kg
4x10x10kg
Intuition told me my muscles need to stick with this weight due to the improvements they made and were making during this workout.

Bent over Rows
8x40kg
3x8x70kg
Vs 4x6 last week

Cable flys with pulleys high this time which was much better and even hit upper chest harder
3x12 with 2 stack plates

Pulldowns 3x10 with 10 stack plates.

Goes to show the discrepancy between chest and lats. Too much stronger back one might say.
Clavicles were cracking from all the improvements and chest really feels it so I skipped the rest.

And no ****ing cardio.

[DOMSPOWER]

Yesterday my quads were tired and some massage after midnight revealed very tight inner thighs, which would explain sore outer glutes and stiff mid quad.

Frog pose couple sets to get started after some reach the toes stretching. Then:

Tactical frog pose at or bit below parallel
1 rep
2x3 reps
3x5reps
Last two sets as low as possible
Something like that

5min air bike

Add in more toe reach stretches before following two exercises.

Unilateral lying leg curls 3x8x8kg
Unilateral leg extensions 3x8x5kg

Front squat 3 reps empty bar no thanks.

Romanian Deadlifts 2x15x60kg
Neck getting bit more right in the sides.

Hack squat calf raises 2x10x20kg per side

Some talking exercises.

[DOMSPOWER]

On this new program, my coach has my leg volume more concentrated on each squat and deadlift day. And to mobilise my pecs he has me press five days a week. Of course my leg could not handle it again today.

Bit of adductor side plank after lots of foam rolling my back ribs and that wide stance adductor stretch. Vital.

Squat
2x5xbar taking my sweet time
2x5x45kg nope

Calves 3x15 super sore from weekends excessive partying I guess. Almost had a threesome and first day back the girl who is slowly letting me know she wants me too at work's girl friend massages my ribs and invited me for beach morning walks by my apartment.

Close grip bench 3x10xbar
Uncomfortable but more mobilising every set.

Rope Pushdowns kinda slow 4x12x16kg

[DOMSPOWER]

Day two on the new program. Tomorrow is nicely enough rest day.
Some jack dude lifted me up to crack my ribs and fuark it helped.

Bottoms up KB floor presses cos the benches and racks were all taken
3x8x8kg
Not bottoms up
3x8x12kg
This really spares me a risky stretch or untightened bottom position plus the bells angled my arms so it was kinda like a fly to some extent.

Incline bottoms up kettlebells 3x8x8kg

Pulldowns 3-4x10x20kg much much more room to move and feel good

Skull crushers 15x25kg then forgot he said another exercise

Tricep Kickbacks 4x12x5kg
****ing hard and helps the ribs!

Hammer Curls
10x15kg + 5x10kg as I had to save time. And I'm going less fast on everything now btw.

Threw a banana on my coach and said here put this in your mouth gay coach.

[DOMSPOWER]

Two days ago:

Deadlift 5x5 70kg and power cleaned and pressed one of the reps
- Romanian Deadlift 3x8 50kg
- Bent over Rows 3x10 50kg
- Pulldowns 4*12 30kg but maybe I did 3x10?
- Skull Crushers 3x10 12,5kg per side
- Tricep Kickbacks 3x12+12

Yesterday:

- Overhead Press 5x5 30kg
- Side Raises 3x10 4kg
-Font Raises 4*12 4kg
- Face Pulls 3x12
- EZ Curls 4x10
- Alternated Curls 3x12+12

[DOMSPOWER]

Today I did loads of upper back warmup stuff with bands, really felt good and was useful.

Then my coach came and said today is different workout then you leave.

3 rounds of 20, 15 and 10reps on all exercises, 20-30 sec rest
Close neutral grip Pulldown 30kg
Dumbbell Press 10kg
Close grip Bench empty bar

Shoulder blades were in much better place, elbows angled to really get triceps involved as there is now a lot better lat mobility.

[DOMSPOWER]

Yesterday was more on the wellness side, as for some reason my quad and knee keeps being tired and at times sore.

3 supersets
Incline adductor plank on slippery floor so bent hips with foot closer to bench 10 count
Unilateral lying leg curls 8x3 stack plates

3 supersets
Incline plank 30 seconds
Unilateral Leg extensions 8x5kg

3x10 trisets
Front squat bar
Close grip bench bar
Pulldowns 6 stack plates

[DOMSPOWER]

Today I found out that my biceps attribute a lot of the rib cage stiffness now after really getting at it with the curls. Helped a lot to stretch them during work.

Also helped to lift at a slower cadence for control and be more in control of the weak links. Apparently the bench warmup tired some very weak and "hidden" fibers out.

Bench 3x10xbar
Superset pulldowns 3x10x3 stack plates

Bottoms up incline kettlebell press
2x5x6kg
50x3kg dumbbells fast but not explosive

Instead of cable flys I did 3kg on the floor with elbows so bent it was a press hybrid for 50 reps that started out nice and safe and ended up kinda hard on the clavicle and burning a bit.

Curls closer to normal speed
Hammer curls 2x?x10kg
Dumbbell curls 2x?x5kg

Very good to have workouts where I can actually feel and control the muscles at their weak points. Squats are hard to do that on and presses are a lot easier in conjunction with lat exercises.

[imyourguydavid]

You are doing great! Keep it up.