Log of a permabulker

[hmenen]

Barbell rows
90x15PR
80x15
80x10
80x15

Chest supported row
80x10PR
70x15
60x15
50x15

Smith shrugs
60
100
140x8 stopped cause felt injury prone

Dumbbell rows each side
40x10 easy

cable rows = hole down on stack
8x8PR
6x12??
4x25

supine pulldowns = hole down on stack
9th x 6
7th x 8?
5thx?
3rd x ????
Weak on these so I need to build them back up

Preacher curls
45x0 wtf, must have been a different bar

hypers
40x15
40x15
40x15

abs
25x10
25x10 PR

school started today and i didnt take pre so that is what that is

[hmenen]

[b] I HAVE INJURED MY HIP PRETTY BAD, I WANT TO CRY [b/]
Squats
130x4 this was easy af and on the 4th rep I felt something in my left hamstring. So pissed off I know I could've set a PR and been on my way to 180. Ffs I feel like crying. I can't squat or deadlift and **** knows how long this will last. My back is also still injured. :'(

I'm not gonna be squatting or deadlifting for ages and if these injuries don't go away any time soon then it looks like I'm going to diet. I'm so weak and I'm already getting injured every time I have a goal it gets crushed and my progress gets knocked down. There really is no point being this fat if I'm not even gonna be able to do the things that I gained weight in order to do.


I am gonna do upper body body building style lifting until I'm all healed up because I can't risk an upper body injury as well
Bench inside rings in fear of injuring my shoulders, pausing obviously
80x5
80x5
80x5
Nothing special, it was pretty easy

Smith jm press passed forehead, first time ever
Bar x 8
30 x 8
40 x 8
30 x 20

Incline curls
10x3x13

Seated hammer curls with crap form
10x10
15x10
20x10

Cable curls and push downs for pump

Everyday I'm gonna stretch from now on

[hmenen]

lol I ****ed up the BB code ^^^

My uncle just implied I am fat :/ the little rat


Pause bench
80x7
80x7
80x8 had to do 8 cause the first rep wasn't paused

^^^^^ so easy

close grip spoto press
75x6
75x6

smith shoulder press
60x9 PR?
50x10
50x10

smith JM press
30x8
40x0 Almost died, the bar fell out of my hands and I couldn't have the safeties on cause they are too high. Never doing these without a spot again

Plate loaded hammer seated row = pps
each side
2x8
2.25x8
2x10

cable rows = hole down on stack x reps
10x8 pr
8x8
6x8
4x8

jm press over forehead kind of
barx10x10

rope pushdowns
100x12
70x12
40x12

seated hammer curls
20sx12
15sx12
10sx12

rear delt machine = hole down
4x6
4x6
4x6

leg extensions = hole down on stack
5x10
7x10
9x10
11x6 PR


notes: wanted to do a lot because im not going to be in the gym for like 3 days

[hmenen]

Seated row hammer strength each side
40 x 11 PR
35 x 11
30 x 14
25 x 20
15 x 15
15 x 15
15 x 15

Cable Row = hole down
8 x 11 PR
6 x 8
4 x 8

[hmenen]

I'm posting for yesterday because the site was down yesterday for me?

Anyway

Bench, pausing as usual (pinkies on rings)
85x4
85x4
85x4

Close Grip Spoto Press
80x4 PR?
80x4

Smith Machine Shoulder Press
65x9 PR
55x10
40x20
40x20
40x20

Lying Triceps Extension skull crusher thing (amazing exercise but today my elbows have been killing me so ill have to rule them out)
25x10
25x10
25x10

HS seated row = weight each side
20x10
30x8
40x3?
50x5 PR

Seated Dumbbell Shrugs + Belt
47.5s x 20
47.5s x 20

next time I'll go lighter and go into higher reps because today my traps feel a bit f*cked up

Triceps Pushdowns on the individual cable tower (feels much heavier here)
4th hole? x 5 x 20

Non-alternating Dumbbell Cheat curls with swinging
20sx10

One arm at a time super strict curls
10sx8
10sx8
^^^ biceps and forearms were so pumped :/

notes:
Tomorrow I will do close grip bench if I'm sore, want to bring most of my work into the higher rep ranges 7-12 ish to build some muscle and give my CNS a break, still gonna train hard though. Also I learnt that mixing rep ranges isn't good so im trying to avoid that. Ill be doing high reps to:
Build muscle
Give CNS a break
accumulate volume
Avoid injury

then once all my injuries go away I'll ease back into the heavy stuff, starting light though

[hmenen]

Close grip bench pause
80x6 PR
80x6
82.5x5 PR started to stall on 6 but didn't want to grind so I dumped it

Seated barbell shoulder press
Barx10
40x5
50x3
60x0 felt some soreness/ tightness in my pec so I stopped, felt light tho

Side laterals
12.5sx20
12.5sx20
12.5sx20, 10sx10, 5sx24 <drop set

Pull downs (overhand grip) = hole on stack
2x8
4x8
6x8
8x3
10x5
8x8
6x15

Super strict curls
10s x 10 PR
10s x 10

Rear delts and face pulls meh

[DoItForCuddles]

I'm really sorry you got injured man. It must to be really frustrating.
At least it is something you can come back from though

[hmenen]

I'm really sorry you got injured man. It must to be really frustrating.
At least it is something you can come back from though

You have no idea, my problem is that i never give my injuries enough time to heal back to 100% so they become nagging on going ones, this time it will be different. I'm not gonna drop into squats anymore since that just seems too dangerous now sadly. today was the first day I was able to free squat without pain so in a couple weeks I'll be good hopefully. Thanks for posting

Today:
Pause bench pinkies on rings
85x6 (lamb of god)
85x6 (lamb of god)
85x5 (classical music srs) didnt want to risk going for 6 and missing so i called it at 5

Close grip Spoto Press
80x6
80x6

Smith Shoulder Press
70x5 PR crap ROM though
50x10
40x15?

Standing Dumbbell Press
20sx9
17.5sx11
12.5sx20

Triceps Pushdowns (individual cable tower) = hole on stack
4x25PR
4x25
4x25
4x25
4x20

Pulldowns overhand = hole down on stack
10x5 crap form hard
8x8
6x15?

dumbbell curls (strict)
12.5sx6 PR
12.5s x 6

Cable rows = hole on stack
6x15
6x15
PR?

face pulls

[hmenen]

Close grip pause bench
85x3 PR
85x3
85x3
85x3

Seated Barbell shoulder press
40x20
40x20
40x20

Dumbbell lateral raise
15sx20
12.5sx25
7.5sx8

Cable Flyes = hole on stack
4x20 PR
4x20
4x17

HS shrug standing = pps
2x25
2x20

Chest supported tbar row
85x5/6?? Can't remember PR
60x15

Strict dumbbell curls
12.5x8 PR
10x12

Face pulls = hole on stack [done on the individual cable tower]
1x8
2x8
3x8
4x8
3x8
2x8
1x8

Leg extensions = hole on stack
11x9 PR
8x8
8x8
8x8
8x8
7x8

Notes: may take an extra rest day before benching heavy this week

[hmenen]

Didn't lift today because I felt tired af and I'm getting sick so I didn't feel confident that I would hit my numbers. Tomorrow I'll do an assistance workout for bench (shoulder press, triceps, flyes etc. and some back work). These bench assistance workouts seem like they're really helping

[hmenen]

Pause bench pinkies on rings
90x3 technically a PR because this is the best pause I've had with 90 so far
90x3

Close grip spoto press
80x8 PR easy

Smith shoulder press
70x6 PR but crappy rom again
40x25 PR

Standing dumbbell press with the crap gym belt (useless)
20sx12 PR
15sx20?

Triceps push down single tower v bar= how down on stack
5x20
5x20
5x20
PR

Strict dumbbell curls
12.5x8 thought this was a pr but apparently it's not
12.5x8
7.5x20 strong pump made doing more reps too hard

Pull downs overhand = hole on stack
8x5
8x5
8x5
6x10
6x10

Dumbbell 1 arm rows
40x15 PR

Facepulls = hole on stack
1x12
2x12
3x12
4x12
3x12
2x12
1x12

Notes:
Considering the fact that I'm sick, barely ate anything last night, didn't take creatine and I felt tired, my bench is okay, I know I have more in me so that gives me peace of mind. So next I'll do a high volume assistance workout and then move up on bench. Gonna track calories starting today to gain some weight

[hmenen]

Pause bench pinkies on rings
90x6 PR finally

Close grip spoto press
85x6 PR
85x6

Smith shoulder press
65x11 PR
45x25 PR

Standing dumbbell shoulder press
25sx3 crappy reps :/ still a PR tho
17.5s x 15
17.5s x 15

Alternating Dumbbell front raises
10sx10
15sx10
10sx10

Kneeling V bar push downs on individual tower = hole on stack
5x20PR
5x20
5x20
5x20
5x20

2 arm bent over dumbbell rows
27.5s x 12
27.5s x 12
Thought to stop because I could feel some pain in my injured area

Over hand pull downs = hole on stack
6x20
6x12

Strict dumbbell curl
12.5x9 PR

Face pulls = hole on stack
1x8
2x8
3x8
4x8
5x8PR
4x8
3x8
2x8
1x8

[hmenen]

Close grip pause bench
85x5 PR
85x5
85x5

Squats, im still not ready
40x5
40x5
40x5

seated barbell shoulder press
50x12 PR
50x11
50x12
50x12
50x12

Dumbbell lateral raises
17.5x15
10x30
10x30

cable flyes = hole on stack
5 x 12 PR
5 x 10
4 x 15
4 x 12
4 x 10

deadlifts, Really shouldnt have done them
160x1 felt so heavy
140x5

notes:
I am both physically and mentally weak. I'm tired of being injured so to speed up this BS injury I am going to stop doing anything that puts the slighest amount of stress on my injury which means i will not be doing he following movements until the injury clears up:

Squats or deadlifts (even bodyweight)
Lower body movements in general
HS row
Shrug
dumbbell row
barbell row
t bar row
cable row
standing dumbbell press
side raises
im sure there are others but I cant think right now


So until the injury clears up I'm gonna be improving these exercises, focussing on upper body bodybuilding:
Pause Bench & CGPB
Seated smith & seated barbell shoulder press
triceps pushdown
lat pulldown
curl
face pull lol
cable flye

[hmenen]

I was meant to go bench today but my shoulder feels a bit injury prone, I must have slept on it or something. Anyway theres no way that I'm gonna go bench and risk injuring my shoudler cause then I'm screwed and cant do anything.

[hmenen]

Pause bench
90x4
90x4
After that set I felt a very very slightly tweaked pec and there's no way in hell im injuring that so I stopped benching. Weight was moving well tho

Chest supported tbar row = plates
not involving legs at all so injury wasn't bothered
1x10
2x10
3x11
3x15
3x15
3x15
3x15

HS High row = pps
1x8
1.5x8
2x5 PR
1.5x8?
1x20
1x20
1x20

Kneeling vbar push downs on single tower=hole on stack
5x25
5x25
5x25 PR

Lat pull downs
Light x something

Strict curls
15sx4 PR
12.5s x 9
10sx?

Dumbbell shrugs
20sx30
20sx30
So easy but whatever

Face pulls


Notes:
Well, as you can see I wasn't planning on going to the gym but I changed my mind sue to boredom. Normally I eat and hydrate a lot before going to the gym but today I didn't do I wasn't expecting much strength, better conditions and I'd have benched more. Because I felt the slightest of strains in my left pec I decided to not do any further pressing or chest work today because I'm not getting injured somewhere else.

I found that working into my leg injury with a Thera cane has really helped with pain etc so I'll keep doing that and massage my chest over the next few days. I'll take 4-5 days off pressing just to be extra sure, then come back with a light workout, then get back to business

[hmenen]

BAre in mind I didn't eat anything all day and was very dehydrated, plus I wanted to deload

Close grip bench tng
60 x 16
60 x 15
60 x 15
Obviously could've done a lot more. Also, I hate benching in the bench and prefer benching in the rack so I'm gonna try and get my training partner to migrate over there in the future.

Dips
Me x 5
Me x 3
I was thinking Id be able to do some easy sets of 5 but whatever, I'll add bench dips back in so when I come to dips I can do loads easily so they're not as stressful

Dumbbell alternating front raises
10sx25 PR
15sx15 PR

Dumbbell cheat curl
25sx0 (straps were annoying)
20sx11 PR
Alternating dumbbell cheat curl
25sx4?
Strict dumbbell curls
12.5sx9,9,9 (Volume PR)

Push downs v bar single stack = hole down
4x40PR
4x40
4x40

Cable flyes=hole down
5x13PR
5x11
4x9 meh...

Chest supported row
4plates x 8 PR could've done more

Face pulls = hole down
1x10
2x10
3x10
4x10
5x10
And back down

Some crunches to keep some core strength

[hmenen]

Pause bench
90x5
90x5
90x5

Cg spoto press
80x10 PR
80x10

Incline, smooth controlled reps
60x5
60x5
60x5
60x5
60x5
Very easy sets on incline

Seated barbell shoulder press
55x10 PR grip was too close so harder than it should've been
55x10 last rep was a grind from hell
50x10?

Chest supported tbar row
70x12
70x12
70x12
70x12

Lat chinup grip pull down, cheating not full rom = hole down
10x5 nearly stack
8x10
8x10
I make better gains while cheating on pull downs, slow form gives too much lactic acid.

Dumbbell alternatin cheat curl too much cheat
22.5x8?
20x13 PR

Strict curl
10sx15 PR

triceps push down idk

HS shrug = pps
2x30 PR
2x30
2x30
These were obviously super easy but I can't go heavy bcos injury.

Decline crunch
Me x 3 x 15

Notes:
Shoulder strength is definitely way up as my incline feels stronger than ever ( still weak tho)

[hmenen]

Closegrip pause bench
85x7 hard but PR
80x8
Definitely still fatigued from my last bench session only 2 days ago. Chest was still sore and weight was moving slow

Incline, nice and smooth reps again
62.5x5
62.5x5
62.5x5
62.5x5
62.5x5
Beat last time

Smith shoulder press
75x2 missed 3 PR wanted more, crap rom
60x6...
50x15
50x14
Might drop this movement

Dumbbell rolling skull crusher
15sx8? Don't like this, the Dumbbells feel out of control

Rolling skull crusher
25x10
30x?
35x14
25x40

Plate loaded preacher push down thing, gets harder closer to lockout
30x20
30x20
30x20
30x20
30x20

Reverse grip pull downs, cheating = hole down
10x8 Beat last time
8x12 beat last time
8x12

Dumbbell front raises
17.5sx10 PR
10sx10
10sx10

Notes:
I was definitely fatigued today. 2 days off till next bench will be goooooood

[hmenen]

ARM MEASUREMENT
18" cold in the morning in front double bi position. Now on to 19s!

[hmenen]

Pause Bench
95x3 PR
95x3

Close grip spoto press
87.5x4 PR
87.5x4

Incline
65x5 beat last time
65x5
65x5

Skull Crusher EZ bar
40x8 PR
30x10
30x10
30x10

HS pushdown
35x20 PR
35x20
40x20
40x20
40x30? PR

Reverse Grip Pulldown. Cheating. = hole down on stack
11thx6 Think this matches my all time PR and it was easy
9thx8
9thx8

HS shoulder press = pps
1.58
1.5x8
1.5x8
1.5x8
1.5x8

Cable Flyes = hole down on stack
5x16 PR
5x10
5x12
5x8
3x10?

Strict curls
15x7PR
15x7
15x7

Barbell Cheat curl
50x3 + 1 rest pause
50x3
lots of cheating :/


Face Pulls = hole down on stack
2x8
3x8
4x8
5x8
6x8
and back down

[hmenen]

Close grip pause bench
90x3 PR
90x3
90x3

Incline
67.5x5 beat last time
67.5x5
67.5x5

HS shoulder press = pps
1.75x6 PR
2x4 PR
1.5x12 PR

Skull crusher ez bar
35x8
35x8
35x8

Cheating reverse grip pull down = hole on stack
11thx8 PR
9thx9
9thx9

Strict curl
15sx10
15sx10

Front raise
10sx10
10sx10
10sx10

Face pull = hole on stack
1,2,3,4,5,6 th x 10 and back down

[hmenen]

This injury just isn't going away and I can't keep neglecting my lower body like this so I have decided that while I am injured and can't squat to depth or deadlift from the floor I will just do these exercises:
Box Squat to a bench ( the bench is a few inches above parallel)
Rack Pull from around knees most likely.
Leg Extensions
Leg Curls

[hmenen]

Rack pulls from 3rd hole + belt
120x5
120x5
120x5
120x5
120x5
120x5
120x5
120x5
120x5
120x5

Box squats
60x8
60x8
60x8
60x8
60x8

Shrugs + belt
100x20
100x20
100x20
100x20
100x20

Barbell rows + belt
80x8
80x8
80x8
80x8
80x8

Reverse grip Lat pull down = hole Down (cheating)
10thx8?
8thx15
8thx10

Strict curls
17.5sx3
17.5sx3 PR

I think I will add in some back extensions to build my lower back back up and keep me safe. I did a lot of volume today on heavy exercises so I might split this workout into two parts so I'm not beating myself up so badly.

[hmenen]

Pause Bench, ring finger on rings
90x5 PR using this grip
95x1
100x1 PR missed 2 somehow? Think I got over excited
90x3

Close grip pause
80x5?

Rack pulls from same height as last time + belt(3rd hole)
140x5
140x5
140x5

Belt less Front squats to the box (1st time doing this)
40x3
50x3
60x3
70x10
80x5 probably had 10
This exercise is better for my hip, I reckon I have 100is right now

Shrugs + belt
130x20
130x20
130x20

Strict ohp + belt
40x5 lower back was hurting so stopped

HS shoulder press = weight per side
15x8?
25x5
35x5
35x5
35x5

Cable flyes = hole on stack
5thx19 PR
5thx13
5thx10
5thx8

Hamstring curls = hole on stack
5th? X 15
5th x 12

Back extensions
40kg x 20
40kg x 20

I can't train like this it kicks my ass so I will be doing an upper lower split from here on

[hmenen]

Pause bench ring finger on rings
90x5 pretty easy
90x5
90x5 kept Hitting the damn rack

Close grip spoto press
85x7
85x4

Incline
70x5 PR
70x5
70x5

Seated barbell Shoulder press + belt
60x5 had more
60x5
60x5 kept hitting rack again
40x17 weak
40x12? Weak

ez skull crushers
40x11/12? PR
30x15
30x15

HS push down
50x15 PR
50x15
50x15

Reverse grip cheat pull down = hole on stack
12x5 PR, only 2 more left till the whole stack
10x6
10x6

Strict dumbbell curl + belt to stop spine twisting
17.5sx4PR
17.5sx4

Cheat barbell curls + belt
50x4 missed 5, better form than last time tho
40x5, I'm now strong enough that I didn't need to cheat but I was doing cheat curls so f*** it!

Face pulls = hole on stack
6x12 PR
3x15
3x15
3x15

[hmenen]

Rack pulls 3rd hole + belt
160x8

Front squats to box belt less
80x3
90x4 PR hit the f*cking rack!!!!
70x5 hit rack
70x10

Shrugs + belt
140x20
100x30

Chest supported t bar row
80x12 PR
60x20 PR
60x15

Cable rows, neutral wide grip = hole on stack
3x10
5x10
7x10
5x12

Leg ext = hole on stack
3x10
5x10
7x10
5x8
5x8

Strict dumbbell curl
17.5sx5 PR

Cheat barbell curl + belt
50x5 PR

Back extensions
50x15
50x15
50x15

Lying hamstring curls upstairs = hole on stack
7x10?
5x10
5x10
5x10

Face pulls upstairs
Stack x 10

Lots of calves

[hmenen]

Bench
80x8
80x8
80x8
80x8
Obviously had more but trying to build volume

Incline
72.5x3
60x8
60x8
60x8
60x8

Seated shoulder press + belt
60x6 PR but wasn't setup well enough so I have more
50x8
50x10
50x10
50x10

Notes:
Was not particularly strong today but I was not going for it either. I was calm in all my lifts, no pre, poor sleep, didn't eat much, dehydrated, tired from yesterday.

[hmenen]

Rack pull 3rd hole + belt
180x7?
Wasn't particularly difficult but I had that thing where I feel like I'm gonna burp/throw up during the set. Idk why this always happens to me lol. Want 20 by end of November

Close stance Front squats off box belt less
100x4 PR
70x10 got so out of breath

Shrugs + belt
60, 80, 100, 120, 140, 160 x 8
Lots of cheat on that last set so I'll stick with 160 and improve form and add reps for the next few workouts

Chest supported tbar row
90x5 PR
70x10

Seated cable rows same handle as last time = hole on stack
2x10
4x10
6x10
8x8 PR
6x20

Cheat reverse grip pull down = hole down
8x3
10x3
12x5 loads of cheating

Strict dumbbell curl
17.5sx6 PR

Suitcase rack pull (sort of a side bend)
40x8
40x8

Lying Hamstring curls = hole on stack
8x8?
6x10
6x10
6x10

I've been having some back pain due to lordosis, hamstring curls help a lot with relief so I'll keep those. Stronger and hams should help to even out my imbalances

[hmenen]

Bench + belt
100x4 PR awww yeaahhh
82.5x8
82.5x8

Incline
65x8
65x8
65x8

Seated barbell Shoulder press + belt
60x4
60x4
60x4
60x3 (did a bad unrack so had to quickly adjust and do it again)
My shoulder hurt so I did these slower/more controlled than usual

Skull crusher EZ
35x12
35x12
35x10 failed 11

HS push down
50x25 PR
50x25
50x25

Cable flyes= hole in stack
6x9 PR
5x10
4x3? Shoulder hurt so stopped

Face pull = hole on stack
2x10
4x10
6x10
4x15
3x20

Super happy about my bench strength

[hmenen]

Forgot to say that I benched with middle finger on rings