I'm pulling out of the trenches with a new log showcasing what keeps me healthy enough that i can force the volume higher than the Eiffel Tower.
My training is widespread ****arounditis pulling in different principles and methodologies to keep me going. Anyone who's done anything brutal can feel free to put it in here for me to try, as this thing that is picking up iron and putting it back down is supposed to actually be fun. The funniest thing i can think of in the gym is experimenting with new ways of heaving heavy loads during brutal hours of training like a ****ing adult.
If you've done anything worth a ****, let me know and i'll consider joining the party.
4 or 5 days ago i Squatted 3x120kg and 1x130kg and that was it. All i do for legs aside barbell squats is hip extension at this point; it gets my knee better, so i can soon begin to train it hard.
3 days ago i did Bent over Rows for the first time in a couple months for 5-6x10x120kg, and i plan to get 10x160kg really soon.
2 days ago i did like 360 total reps of arms
Yesterday:
Back Raises 3x20
Client for an hour.
5 Trisets:
Neutral grip Chins 4 reps working the scap position
One arm KB Snatch 10x6kg easy filler, first time trying
Back Raises bwx20
All Back Raises are with hold at the top. This was more a get moving session than a hard one.
PM:
Going to a mainstream gym i sometimes attend for fancy **** and whatever strikes my fancy..
Clean and Press a baby log
some reps for 2-3 sets with the log weighing 17kg
?x37
3x57
4-5 sets of 1-2x67
5x57
Haven't done this in a while, also it's the second time ever.
Deadlift
5x70, 120
2x2x150 SPEED
2x1x180 SLOW
3x150
1x150 doing all three would have been horrible with the decreasing speed..
Sometimes it's just not there, i guess. Three weeks ago i did 25-30 singles with 160.
Football bar Press
10x11, 31
7x41
10x31
I've neglected my shoulder presses for years, but with time the endurance will catch up.
Chest supported machine rows and Lu raises to finish off..
Today is lazy day, i'm tired and prefer working out loads on weekends when i have the energy, safe the times i hang with other people. Which is hard in an area that's generally filled with newage pussies and knownothing alcoholics.
Am i the only one who's stoked about the upcoming Rick and Morty season 4?
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Thread: War Among Worlds
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10-11-2019, 12:57 PM #1
War Among Worlds
Last edited by DOMSPOWER; 10-11-2019 at 01:05 PM.
Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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10-13-2019, 01:33 PM #2
So after viking fight practice yesterday, we had a meeting, and at the end of that meeting there was a surprise ceremony for the commander that I hadn't been told about beforehand. Though it was great fun, my diet had been reduced to two liters of lactose free milk, four bananas and a kebab box for the rest of the day, haha.
I felt asleep before 3am and stayed in bed until 12 hours later, fatuqued as hell from all the training I've been doing.
Home session after breakfast at 3pm:
3-5 sets band rows and 1-2 sets band pull aparts before and after, far from failure to straighten me out and awaken myself.
An wheel triple and 2x10
8x2-4 pull ups with like 10 seconds rest average.
Iron session at 9pm
Squat
3x10x10
2x8x50
5x5x90
This is great progress in the pain sensitivity department, believe it or not.
Bent over Rows
10x10
2x10x50, 90
17x120 PR beating a 20 rep ramp up set by one rep but this time I wasn't breathing heavy afterwards. And it's only my second time back to bent over rowing of any kind, so I'll say I'm doing fantastic.Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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10-14-2019, 01:33 PM #3
Today i felt really strong, as in 100+kg for reps or a new 1RM strong... But then my elbow began bothering me again. No problem, i thought, i'll just work my arch, grip the bar hard and really get my lat flex going, but then on 80kg it came back and i had to stop.. I then tried a high incline for the first time in my life, and with my high arch i realized on the first set, that i have never worked my upper pecs properly in my entire life.. It hurt my pec minor on the same side as my bad elbow and my pecs tired out very fast, so i'm definitely gonna work this angle a lot from here on out.
Bench
2x20xbar
5x10x50
2x5x80
20x50
High Incline Bench Press
30x10
10x40
6x60
10x40
8x40
This is a ****ing embarrassment, so i HAVE to work it frequently moving forward.
Cable Rows
20x20kg per side
10x20x35 per sideGo to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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10-15-2019, 07:52 AM #4
Some nights the last couple weeks I've been sleeping 10 hours and very deeply. Tonight wasn't one of them.
To warm up I did a couple pull ups and some narrow grip chins twice. It was maybe 10 total reps and felt too good to quit.
More narrow grip chins
3-4x5
8
6
10
Then I took a moment to chill before I turned it into a marathon pull up session, knowing I got manual labor work tomorrow for the first time in months.
Narrow Sumo Deadlift
2x10x50
10x90
5x120
Not there today either, lol.
Calf raises and face pullsGo to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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10-16-2019, 11:09 AM #5
Tonight was warm so I couldn't fall asleep till midnight. Woke up at 4am to do manual labor with my brother.
Overhead Press
4x10x10
2x10x40
2x2x50, 60
Fail with 70
High Incline
2x15x10
10x40
8x50, 52,5
7x40
Inverted Rows 6x5 and 2xF with bw
Fatigue had me twisted today.... It was as if I was in it.... And as if i was not.....Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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10-18-2019, 02:45 PM #6
Today I did manual labor for 7 hours.
Neutral grip Chins 20 sets of 5xbw
Superset triangle grip Pushdowns 20 sets of 10xfull stack
So what if I might have overstretched AC ligaments.Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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10-20-2019, 12:03 PM #7
Yesterday was 3 hours Viking fight, though we began 20 minutes late, people talked too much, and we finished 10 minutes early. I might be getting a couple marks and I think several of the others might too.
Today I came to the gym raging.
8 ng chins to warmup
Bench
10x10
3x10x30
2x5x50
3x70
90
110
My right lower lat flexed so hard it hurt like hell and calmed me right back down.
90 degree back raises
2x20xbw, 20Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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10-21-2019, 01:27 PM #8
Earlier today I massaged my popliteus as I found its very tight and massaging it causes great relief in my knee.
As the day progressed, my shoulder began hurting. I guess that's what happens when I reveal a muscular deficiency and keep training while adding manual labor to my schedule (though obviously I did cut back on the training).
I ended up just doing a bit of nothing much until I realised my shoulder actually CAN handle squats.
Pull ups
2
3
4
5
7
20 cable crunches up to full stack
Uni calf raises on step with near no rest 10, 8, 7
Squat
10x10, 50
90
110
110
4x2x90
On 50 I felt the popliteus need some time to adjust, and 90kg felt like an empty bar, so I'm gonna stick with low rep work for a while.Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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10-23-2019, 01:42 PM #9
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10-24-2019, 12:51 PM #10
AM i did some pull ups, band pull aparts and 15 minutes of leg raises and glute bridges ad libitum on the floor, then 10-15min lying there with calves on PVC Pipe. It turns out my right calf sucks, too.
I also did some rotator stuff before, during and after gym, as i'm apparently ready to do a little bit of such tasks.
PM
Zercher Lockout
5x10
2x5x50
90
3x90
2x1x120
3x1x140
KB Swings 2x100x8
It turns out that using my calves correctly is easier on partial movements.... Good to knowGo to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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10-25-2019, 09:26 AM #11
It turns out yesterday's lift made my legs work better.
Squat
10x10
2x10x50
3x90
110
3x115
5x2x90
6x90
I remember before I did 150kg for the first time, I did 3 or 4 doubles with 115kg, which I'm confident I can do now.
I suck so much at doing rep work and multiple sets, but my legs have always grown easily.
90 degree back raises with hold at the top
20xbw
5x20x20 considerable volume PR
Neutral grip Pull ups 5x5-7
Then a bunch of arm movements on the incline bench for rotator cuffs. I think I'm just about ready for Viking practice tomorrow.Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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10-26-2019, 10:20 AM #12
Today i went to viking fighting, as my shoulder is ready again. At first the muscles were tiring very easily, but at some point it felt normal, most of the time. We practiced 2 hours, cleared some wood thrash from the garden of the member who's place we practice at in place of the third training hour, then chilled for an hour after which point i drove to a different city to lift with an experienced friend of mine who has pulled 300kg.
Bench Press
2-3x5x50
Close grip spoto but close to the chest
4x5x70 finally got rid of the elbow strain
pause on the chest but lightly touching
2x80 for a set or two
100kg which might be the fastest i've ever moved that weight, all grips included
120 gross fail
Normal grip for another gross fail then 7x80 which weren't the prettiest at the end
It seems my connective tissues aren't quite ready to transfer maximum force yet.
High incline DB Bench
12x18, 24, 28 PR?
3x10x18
Another guy there was convinced all bells weigh 1-2kg more than written on them after having measured a number of them.
Viking Press on a standing calf raise machine
6x20, 30, 40, 50, 60
8x70
Cable Rows
20x20, 40, 60
16x80
Straps
14x100
17x70
Then we realised it had been 2,5 hours and agreed to call it a day. It was awesome as we had tons of interesting **** to talk about, and together we learn't quite a few things about our needs in the gym.Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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10-27-2019, 08:12 AM #13
Yesterday's training was great for my shoulders. We found I have some imbalances in lats and triceps that compensate for each other, and so today I trained pull ups and arms for an hour and a half because I kept focusing on these issues, and it makes me feel good.
Semi supinated grip pull ups
2x2
4
4-6 reps almost exclusively to failure and I don't know probably 15 sets or more.
Lying Football bar tricep extensions on the floor
12x21kg for like 10 sets
Controlled, working on lifting evenly.
That was 45 minutes and for the next 45 minutes I went back and forth between triceps and biceps on the cables.Last edited by DOMSPOWER; 10-27-2019 at 10:53 AM.
Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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10-30-2019, 04:08 AM #14
It's been cold out since yesterday, and it's ****ing with my bones in the gym, i think.
Yesterday PM:
Squat
2x?x10
4x10x50
15x2x90
10x50 plus 10 calf raises with it
Today AM:
Warming up with some pull ups and resting squat but it wasn't enough....
Bent over Rows
5x10x70
6x110
Straps
2x10x110
6x130
Neutral grip Pull ups 4x5-7
Chest supported machine Rows with both hands and alternated for some intuitive mixture
3 sets
I probably reached 100 total reps; this exercise is ****ing awesome for my joints
Side Raises 4 sets
Face Pulls 4 setsGo to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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10-31-2019, 09:22 AM #15
I wanted to try partial squats, but my good knee didn't like it, so I moved onto partial deads, which was better to balance my hams. The cramp I had after 5x20 back raises made it shorten and pull harder..
Rack Pulls below but not close to the knees
Bar reps..
2x5x55
3x10x55
3x5x95
2x1x135
3x1x175
205 Fail
205
I didn't want it enough. It's fine for tightening hams, calves and lats, but not that useful really..
Viking Press on calf machine in lbs
2x8x70
4x100
130
2 failed attempts at 160
This machine is hard
2 sets of calf raises and controlled pulldowns
Then I went to train a client, then 4-5 hours after the first session i came back in to savor the last day of my membership in the gym.
Neutral grip Pull ups
3
5x5-10
Chest supported Machine Rows
5x10x80
High Incline DB Bench
10x12, 20, 26
7x32 PR?
Viking Press on calf machine again
2x10x70lbs
Football bar Tricep Extensions on the floor
4x10x21 turnt out one plate had larger diameter
10x31, 36
8x38,5
Second time doing this, all above 21kg is PR
Tomorrow at 7am I'm helping my brother put cables in the ground.Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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11-01-2019, 12:47 PM #16
So I spent over 6 hours putting cables in the ground with my brother, then chilled too much for too long and so it took some time to create energy.
Warm up routine for the day:
Incline chest supported rotator cuff circuit:
10 breast strokes
10 y raises
10 t raises
10 m raises
10 breast strokes
20 bodyweight squats after each round
3 rounds. And it's harder than it looks like as its controlled, trying to gain range of motion and tire weaker spots to engage them as they need to.
Squat
10xbar
3x5x50
4x3x80
2x100
120
2x2x100
4x120
2x100
Just a little bit of harmless knee cave on the last couple reps with 120, nothing alarming. This tells me I'm way past 130kg for a pain free single, as my routineless regime is ****ing awesome.Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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11-08-2019, 02:56 AM #17
Fatigue has been very high, so I haven't trained much at all. I did work manual labor for two days, though.
Last night:
Squat
Bunch of 10's with bar
10x50
3x3x90
High Incline Close grip Bench
12xbar
3x10x40
It turns out lowering the bar further than full elbow flexion hurts my firearms so it became spoto press instead
10x40
5x50
4x5x60
Bent over Rows
20xbar and 50
3x10x90
That session was pretty lackluster, and I really didn't even want to be there.
What I do want now is push my squats to the point i can more easily rotate shins and thighs externally and build my high incline to the point my pec minor shuts up and my right lat and left arm isn't lacking too far behind anymore.
This will require a bit of bent rows and a lot of cable rows, bracing based ab work, some deads and back raises, light ass squats while recovering from longer sessions, dead stop tricep extensions, one arm shoulder presses, continuing the rotator cuff work and doing the same stuff more with legs, heavy calf raises with holds for control and last a bunch of posterior chain conditioning work.
Its all a bunch of factors, so lest you worry I'll find a way to simplify and focus hard on the meat and potatoes of it all, this time ensuring lesser need for easy days or weeks.
In short.. I'm gonna go hard on squats and benches while backfilling with posterior chain work for reps and reps and reps in doses that make me feel good outside of the gym.Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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11-11-2019, 12:15 PM #18
Man, my energy sucks..
few sets of low rep pull ups/ng chins to feelgood before a coaching sessions, where a person in pain all day long told me she isn't in pain while we train. This is big for us. She also Squatted more than an empty bar, finally, and demolished 40kg as expected (she is intimidated very easily by load).
After that i made 5 and 12 ng chins and headed home because i was mentally tired as hell from forcing myself to be "on" for the coaching session....
PM:
3 rounds of RC warmup
NG Chins
11
6 - this is a hell of an energy gap
5
6
I was very tired by now, halfway dizzy to be honest.
Cable Rows 10x20, 40, 55kg per side
Straight bar Pushdowns
20x11 plates
20, 20, 14x15 plates (full stack)
Superset Rope Curls 3x20 and 14x5 plates
I've had social conflicts the past month or so but i really am not sure the drama is what's getting me down. I'm gonna start loading up on vitdamin d3 and cross my fingers that change of weather plays a part in this.
I'm doing really well digestion wise and am down to 110kg today as a result of it, so it's odd that i'm tired and forgetful for a week straight....Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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11-12-2019, 09:28 AM #19
Last night i took 500mcg vitamin d3 and slept well for a change. I had another 500mcg for breakfast and felt better again a couple hours after. So i'll assume this is all i need to stay fresh.
Great session with a friend after i did an awesome shoulder QiGong routine at home.
Squat
2x10x20
10x50
5x70
2x90
6x110
2x130
2x1x140
5x5x90
Very few small things need to be worked on; knees feel better than they have in a looooong time.
Barbell Calf Raises in the squat stance
10x90
2x10x130
Deadlift
3x50
5x90
130
160
160
190 with straps instead of double overhand
Viking Press on the calf raise machine
10x50
7 or 8x70Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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11-13-2019, 02:09 PM #20
1pm
Chest supported cable rope Rows
15x1, 5, 10plates
12x15 plates
8 or 10x20kg added to the stack
6 or 8 with extra 10kg
20 with just the stack
Face Pulls 3x12
Ab Wheel triple with hold for breathing and bracing
0530pm
Viking training with a guest from another club. I fought with steel blade in hand for the first time, learnt a lot from the guest, made a headshot on two of them, one of them being the guest, and took a blow to the knee on my lower outer quad by the guest.
My trap 2 and 3 are beat up nicely.Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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11-19-2019, 11:39 AM #21
Training so little most isn't worth logging seems great for my joints.
Slightly bent bar cable Pushdowns 10x?x6 plates
Wide grip Pull ups 5x3
Rear delts 2x10 slow
Back Raises 2x10 slow
All this was just to feel like body moving, didn't concern myself with failure.
Neutral grip Pull ups 8, 5, 4
I'm working up pulling myself higher and having bit more control
Superset uni Calf Raises on a high step 8, 6, 5
Also more controlled than usual.
Squat
5x10x10
3x20x10
20x30
20x35
20x40
Although super light, that was 170 total reps to practice my endurance in the small muscles that need to do more to keep knee pain away.
I legitimately had to sit for a bit to scale down fatigue.
Narrow Sumo Deadlift which was both cleaner and harder than usual because of the leg soreness and smaller than usual plate diameter
10x50
20x50 this had me ****ing shake
10x70
10x90
8x110
That was 228 total reps of legs.
High Incline Barbell Extensions off pins 5x15x10 to practice even movement
So I'm feeling better and at Viking practice in performing better, but in the gym in rusty. Lets see what I can do with taking it more seriously again.Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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11-20-2019, 01:43 PM #22
Warm-up was more extensive...
8 super light face pulls with bar
Hip against wall 20 reps for glute m
Incline rotator cuff 10 breast strokes, 10 y raises, 10 t raises, 10 m raises, 10 breast strokes
3 rounds
Some arm swings, 3 chins, few more breast strokes and whatnot
NG Chins
6
7
5
4
4
Superset RC on the incline but only 5 reps
Uni DB standing Press
3x10x10
2x10x16
6x21
5x23,5
4x21
Superset bent over side raises 3x10x3 and 10x7 for the rest of the sets
2 light sets of pallof press
3x8x34,5kg EZ Curls that already had the weight on itGo to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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11-21-2019, 02:27 PM #23
Today was another shot at reconditioning my shoulder joints.
Brief warmup..
Inverted Rows
5
8
6
5
All presses were followed by a set of 15x3kg bent over side raises.
Dips
2
4
Some instability holds me back. Just need to get used to holding myself in that position.
High Incline
2x15x10
15x30
2x8x50
High Incline DB
15x16, 21
8x23,5
Going up the last bit seem to hurt my shoulder and cause fatigue.
Side Raise dropsets
20x7 and 20x3
20x10, 20x7 and 20x3
I had completely forgotten how awesome side raises are for me when my shoulder feels off and I can't quite figure out why.
Cable Rows
20x1plate per side
5x20x2 plates per side
Straight bar Pushdowns
2x20x7 plates
20x10
16x13
17x15 (full stack)
1x stack plus 15kg which had uneven friction so I added a plate on the other side LOL
4x stack and 15kg per side for a lat pull and extension which felt rather nice actually
Then I went back down to 12 plates and did 4 supersets with rope hammer curls 6 plates for the first time, both exercises to failure on all sets.Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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11-22-2019, 12:07 PM #24
High rep squats worked wonders for my technique on light weights, but because legs were tired it didn't go so well on heavier weights. This means I need to adapt to that ****.
NG Pull ups 3x4reps with barely any rest
Ab wheel 2 sloppy triples, need to do it more often
Squat
2x12x10
2x10x50
5x5x70
8x2x90
110
2x110
Bent over Rows
20x50
12x90
10x120
8x140 PR since I've done it before with far more momentum
2 or 3 reps fell a little bit short but its great progress at this point in time.
Cable Crunches 20x5, 10 and 15 plates
I'll murder Vikings tomorrow and slay even more iron plates another time.Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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11-25-2019, 02:10 PM #25
Today I was all kinds of productive. I sent a message to 90 people hunting for pt clients, and I finally settled the question of whether the weird fatigue in my left vmo came from weakness there or weakness in my left glute. It turns out I have to slow down my squats to REALLY make sure my glutes are in it AT ALL TIMES.
AM
Bodyweight Squat superset calf raises in the squat stance
5x20 and 20
Band Goodmornings 5x20
Then I went outside in the cold and used slow rest.
Pull ups 5, 5, 5, 4, 3
Hanging knee raises stretching out legs at hip height 3x5
Then back in and finishing with a tiny bit of work on structures that felt tired too fast.
Band pullaparts 2x20
Glute against wall a set of 20,but I did then again before and after lifting weights later.
An hour later I did 15 minutes of qigong.
PM at 10 finishing at bedtime
Zercher Squats off pins above parallel with 10 count hold on the last rep
2x6x50
3x90
120
140 PR I think
4x120 PR
Squat 2x20x50
Back Raises 2x20 getting back into them now that hams are fine and 500mcg d vitamin has hopefully made it safe for me to push hams again
Seated DB Press
15x16
13x21
Superset Face Pulls 2x20x1 plate
These squats, rear delt and dumbbell press sets constantly remind me that something is lacking far behind everything else. My deficiencies are laughable, but I'm gonna get me a 600kg mock total before long. This is my promise that it will happen in the beginning of 2020.Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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11-26-2019, 12:17 PM #26
Today I did cardio based training, and I liked it!
Home afternoon
Glute against wall 5x10
Band Goodmornings 3-4x20
PM
KB Swings 100x8kg
Bent over Rows
50x10
20x50, 90, 100
17x110
I've done far better than this. In fact, the numbers to slay are 20x60, 80, 100, 16x120 and 13x140.
I'm realising how effective high rep bent rows are for me compared to medium reps.
Cable Crunches 6x20x10plates
Side Raises
20x10
10x16 PR maybe, at least the form was good on this weight for once, small arm bent and all
When I change to a gym with Eleiko stuff in my neighbour town, I'm thinking about doing Squat/Press/Pull days thrice a week for 3 workouts during the day so I won't have to walk 5k and back every day, lol. If it happens, it will be epic.Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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11-27-2019, 11:53 AM #27
I've no idea why i didn't think of shrugging in the smith until today. It has far more space for weight than the barbells.
Wide grip Pull ups
2
3
4
5
High Incline Bench Press
4x10x10
10x10x30
Close grip 4x5x50
Face Pulls
15x2plates
4x20x1 plate
I cracked the code. My right arm tends to pull too far back and cause some type of irritation in my shoulder.
3 sets pushdowns, 2 sets cable curls and then i thought of shrugs in the smith
Snatch grip Smith Shrugs
30xbar
20x20kg per side
20x40ps
Straps because reracking the bar is sometimes tricky in this rack
15x50ps
15x65ps
15x70ps
Haven't shrugged in forever. When i move gyms i'll easily get to 15x180kgGo to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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11-30-2019, 11:22 AM #28
My right piriformis has gotten too tense so yesterday I just worked up to 110kg on squats and 3x10x140kg barbell calf raises.
Today:
Some rc and pull up warm up
Singles on dips for either 45 minutes or and hour trying to get used to the movement.
NG Chins
10
6
5
Very upright unilateral cable rows
10xno plates, 10, 20, 30, 40kg added in total
When I shift gyms I'll definitely work back up to the 61kg dumbbell for rows.Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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12-02-2019, 04:53 AM #29
Today is the first day in my new gym that I used to frequent. My new old gym.
It was mostly technical and leaving room for recovery.
Oly Deadlift toes pointing out
3x5x50
3x3x100
10x1x130
Straps
5x1x150
Uni straight arm pulldowns 2x30sec hold
Coffee break and work
Close grip Bench
10x20
2x10x50
5x70
Felt off in a tendon
DB Rows
10x36, 46
7x61
I've done better at 30kg lighter bodyweight....
MAG Pulldown Rows
20x50
11x70
9x65
Face Pulls 2 setsGo to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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12-04-2019, 04:24 AM #30
Today a friend of mine who won gold at PL world champs few years ago hired me to bring his bench up to 220kg after his competition in a couple weeks.
But for me, these days are more technical than strength based.
Paused Squat up to 6x3x80
Narrow Sumo Deads
3x6x60
3x90
120
140
Unilateral KB Push Press 2x20x6freakingkg
Something is off in my shoulders having done two armed presses the majority of all my life. It's as if on presses with two arms, each arm covers the others weaknesses, and with one arm it always feel terrible in some way.
I'll mess around with some pull ups and static band work for my torso at home during the day to try and solve whatever's going on.Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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