Getting STRONGER and more JACKED

[DOMSPOWER]

Yesterday was my 11th work day in a row and I accumulated 100,5 hours total on that row.

Just went in for some light work, I felt that my core had started to weaken.

Paused Squat
3x60
60
80
90 feeling light
3x5x60

Deadlift - oly bar
100 - this had me feeling pressure in the chest and got my heart pumping hard as hell.
6x120

Push ups 12reps for serratus coordination (not a tough set..).

The doc said i have too much work and caffeine. I thought I was getting a ****ing heart attack.

[DOMSPOWER]

At work on Friday I didn't feel completely recovered after what felt like a beginning heart attack the day before. Head wasn't working 100% and heart beat wasn't back to normal so I went to the hospital to get an EKG and a blood test. The tests showed I'm functioning fine but need to recover fro all the work. I told my team coach that over the phone and then he became an ******* when he asked if I can still work in the weekend and I answered "I'd rather not" instead of a straight "no." I had a good tone but he was an ******* despite me being at the ****ing hospital due to stress.

He us a tyrannical ******* with too much authority and I'm gonna talk to one of the partners of the company about it tomorrow (he was a moron on the phone after work today too) before I go crazy and knock out his teeth.

Yesterday:

Paused Squat
3x60
80
90
2x5x60

Close grip Pulldown Rows
12, 10, 8x30, 45, 55

I've lost tons of strength after working instead of training for most of a week..

External Rotations
15x2, 5
7x5

Serratus Crunches
16 reps PR

Today:

Close grip Bench Press - 3-4sec eccentric
8x30 PR
4x40 PR

Right delt wants to take over and right tricep need to engage more.

Overhead Barbell Extensions - standing
8x20
2x8x2

Lying DB Extensions
20x14 PR

Incline Curls
22x6
20x7

Front Raises - underhand
1kg x 20 PR, 18

5reps progress

In a day or 2 I will come back and do light deads.

[DOMSPOWER]

Yesterday was mainly focused around getting the left side of my torso up to par.

Deadlift - oly bar
4x100
140
150
3x60 100

Back Raises
4 15xbw

Close grip Pulldown Rows
10x30, 45, 6x55 - no rest

Serratus Crunches
18xbw PR

[DOMSPOWER]

So I spent all night drinking with my colleagues, slept 7 hours, went out for a haircut and a meal, went home, had me a bit of diarrhea and slept some more hours, then went to the gym in the evening without eating first as to not upset my stomach and grease the groove/work a bit on posture.

Paused Squat
2x60
80
90
4x5x60

Good form is slowly becoming automatic.

Close grip Pulldown Rows
14x50

The rest of the workout was just for active recovery.

Face Pulls
2x10x5

Feel pretty good around the shoulder joint.

Push ups
10reps

Tendon clicking.

Incline Curls
20x6

Leg Lowerings
15reps

Okay this was a bit hard.

Then some monster mini band Pushdowns 100reps and curls 50reps.

The bicep tendon is still pretty fatiqued after my last bench workout.

[DOMSPOWER]

Yesterday I was forced into a new campaign in the morning. Even my bosses didn't know it had to be done until that same morning.

This provides a new schedule where sometimes I'm gonna meet up at the department for the morning rituals but have no location for the day or not have a location until 5,5 hours after the morning stuff is over. Today was a semi off day.

Squat
2x60
80
95
3x4x75

****ty day. Piss weak and easily fatiqued.

Overhead Barbell Extensions - standing
20x8

****ing exhaustive for whatever reason..

I finished up with some light face pulls, front raises and curls for wellness reasons.

[DOMSPOWER]

Yesterday morning I sprinted 2 minutes to catch the train (I missed it but still came right on time to work) and felt like **** for 2 hours afterwards. That pissed me off enough so that I had an extra Squat workout to increase endurance a bit.

Squat
23x60 PR

Superset Back Raises
36xbw PR

With no ****ing prep and barely any psyche up.

External Rotations
22x2,5

Today I went in and focused on building up my rotator cuffs. I've decided to go back to the concept I followed to fix my shoulder before I ****ed both of them up by doing too much heavy work: many sets to get comfy with the movements and positions that challenge me and to get some blood flow going. It's a change due to all the work but will try my best!

Close grip Bench Press - 3-4sec eccentric
5x20, 30
40
4x5x25

Face Pulls
12x10x2,5

Shoulders loved this!

DB Shrugs
14x40 PR

Side Raises
3x15x2

Lying DB Extensions
2x12x10

The cuffs started to get pretty tired so I stopped there.

Tomorrow after light squats I will do a bit of back and a bit of bench accessories.

[DOMSPOWER]

2 days ago I almost broke my PR on sales pay in a day. That morning I was told that when I had a week of enough pay that the daily average would be close to that PR, I would get promoted from trainee to sales consultant.

Yesterday mlrning I was unexpectedly called to the test for that promotion and was told if I did well in the field I would get promoted; I went out and hit a new PR while half way through the day I beat my week PR.

Today I did a bit less good due to being tired after a long week, but if I do as well as yesterday or a tad better tomorrow then I will get my first week-pay bonus and have finished first step of what it takes to get promoted to being a coach.

Paused Squat
60
80
4x6x60

Feeling tired but just as strong and doing better form more easily.

Those 12 sets of face pulls the other day did my cuffs; they didn't complain at all today.

Close grip Pulldown Rows
50kg x 10, 10, 13

Incline Curls
20x6, 10x8, 12x6 - no rest

Rope Pushdowns
20x10, 12x12,5, 10x10 - no rest

Front delt want to assist the weak tricep so I gotta work on that.

2 light sets of external rotations and front raises.

Serratus Crunches
Bw x 12, 12, 16 volume PR

Oh and Monday morning I was put on a new campaign due to unexpected changes in the company that my team coach bad to solve by doing this. I can go back to the one I had before but I like this one better!

Gotta go to bed earlier than normal to kill that ****ing **** at work tomorrow!

[DOMSPOWER]

I finished off earning a lot more money than my previous best week but all I needed were 2 more sales to earn an 80$ bonus.

Today is my off day and this week I have like 10 less hours but will still make sure to get that bonus!

Deadlift - oly bar
100
140
140 - couldn't quite keep my hips aligned.
3x4x100

DB Split Squats
2x8x12

Face Pulls
4x12x2,5

Rope Pushdowns
2x10x10

I had a feeling I should have rested another day.

[DOMSPOWER]

Today I was pretty stiff in my core so I didn't do a lot of Squat. On the other hand, I did more even reps on bench and so I felt better, even though the tight areas are also part of what holds back my shoulder recovery.

Paused Squat
60
80
85
2x5x60

Close grip Bench Press - 3-4sec eccentric
5x20
30
40
5x5x25

Face Pulls
12x12x2,5 volume PR

Rope Pushdowns
4x20x5

My weak tricep actually got fatiqued from trying to not use the front delt to get the reps.

Incline Curls
3x20x6

Leg Lowerings
2x10reps

I'm thinking about saying **** all this moderate volume **** and lower the weights to do a ton of volume. It helped me fix my shoulder before. So just do a single with like 20-30kg heavier than the straight sets in order to practice and gauge the strength of the day.

It could be something like this every 3-4 days for lower body:

1. Squat 10-15x8-10

2. Deadlift 8-12x4-6

3. Paused Squat 8-12x4-6

4. Deadlift 12-15x2-3

5. Squat 1-2x1, 1x15-25 and maybe a little Paused Squat.

Then add stuff like some Pulldown Rows, Split Squats, Back Raises, Curls and rotator fluff maybe.

And upper body about twice or less per week:

1. Close grip Bench (3-4sec eccentric) 10-15x4-6

2. Overhead Barbell Extensions 8-12x8-12, then later on do a vertical pressing movement instead.

Add stuff like Face Pulls, arms and rotator cuff maybe.

Rotator cuff is raises and rotations.

It's just a rough draft but why not man. Soreness always seem to make my joints feel much better right away, as if the body forget the problems and muscles do much more work so that the tendons aren't taxed nearly as much anymore.

[DOMSPOWER]

I suck at managing work hours and so I'm under recovered and needed to just do something light.

Squat 2x8x40
Close grip Pulldown Rows 2x10x40
Incline Curls 20x6

[DOMSPOWER]

So I've been deloading to loosen up and it did help somewhat.

Squat
8x40
4x8x50

DB Split Squat
2x8x12

Back Raises
2x15x10

Incline Curls
1x15x6, 8

I'm gonna train each lift once per week with possibly a fourth day if I need to do anything. I'm gonna train with the concept laid out above and generally focus on light enough weights that it can flush blood into my stiff areas and rehab me.

For the coming month I have to focus on getting efficient at my new job that has better opportunities money wise and finding a new apartment so I'm not gonna overreach at all, which at this point would be dumb anyways given that it would likely get me injured.

[DOMSPOWER]

Today I felt better than I used to do, and that's something I want to maintain.

Close grip Bench Press - 3-4sec eccentric
4x5x20, 25

Overhead Barbell Extensions - standing
3x10xbw

Shrugs
2x20x40

Wrist Curls - barbell, standing
30kg x 20, 20, 17, 18

Serratus Crunches
15reps

My weekly template from now on:
Monday: Deadlift
Wednesday: Bench
Friday: Squat
Saturday: Overhead Barbell Extensions/accessories

Gonna do these weights I've been doing but build up to being able to do around 10 sets pain free then start adding weight while maintaining the total reps as best as possible.

And of course, as my body gets healthier I'm gonna do a bit heavier weights, lowering reps for a phase at a time and also up the frequency.

[DOMSPOWER]

I'm really ****ing weak in my left lat after deloading.

Deadlift - oly bar
10x5x80

DB Split Squats
2x10x12

Close grip Pulldown Rows
40kg x 15, 15, 13

Leg Lowerings
15, 14, 10reps

Keeping exercises few on lower body so I can focus my energy on improving form. Upper body days have to have few more exercises but I try to keep sets few on some of it.

My aim is to not increase fatique too much from assist exercises until I've fixed my problems so I won't be going balls to the wall for a while. But as I feel better, I can already sense the beast attitude coming back out.

[DOMSPOWER]

Today I was really tired, at the verge of lethargy. I also had a mild headache through the whole workout.

Close grip Bench Press - 3-4sec eccentric
2x5x20
7x5x25 volume PR since i didnt do this before my shoulder got hurt again.

Face Pulls
4x15x2,5

Lying DB Extensions
3x10x14

Rope Pushdowns
20x2,5 then 20x5 no rest. I did 2 of those.

Had to find a way to get work done that detracted focus from how I couldn't do much other than just move to ingrain good posture cos the lying Extensions got my pec and probably rotator cuff fatiqued/tight.

I still did way better on 5kg than I did before the deload.

Reverse grip EZ bar Curls
20x7 (i guess that's what the bar weigh)
2x10x17

This exercise is ****ing awesome. I should have done it for shoulder re/prehab a long time ago!

External Rotations
3x10x2,5 just keeping it easy, felt really good.

So all this rehab progress despite pretty bad circumstances.

[DOMSPOWER]

I'm feeling better every workout!

Squat
8x8x50

Back Raises
2x15x10

Close grip Pulldown Rows
3x15x40

Serratus Crunches
Bw x 20 PR, 16

I really killed my left side today. Only a matter of time till I can start calling out volume goals!

[DOMSPOWER]

Today I shat twice before lunch time, and they were both big ****ing turds!

I really impressed myself being able to perform that both pre and post breakfast.

Overhead Barbell Extensions - standing
8x8x20

Need to be better at standing up, not bending a bit to the side if I want it to improve my core/shoulder situation.

Shrugs
2x20x40

Forward head posture is not to be tolerated here.

Wrist Curls
4x20x30 volume PR

Incline Curls
3x15x7

ExternalRotations
3x10x2,5

DB Flies
2x10

This program is kicking my ass with all the total reps so it's good to have an easier accessory day at the end. Am gonna repeat weights on the big 3 every week until each of them have reached goal number of sets. This phase is all about getting to feel good; strength is secondary or even tertiary to building muscle imbalances/getting more well rounded overall, which definitely ties into third priority though.

[DOMSPOWER]

Before I went to the gym I had half a liter of milk and water. I also drank water and a protein shake at and after breakfast.

When I came to the gym, i was dehydrated and had heavy heart beating again......

Deadlift - oly bar
10x5x80

Felt better than last week. I've decided to not add weight to any of the big 3 until I've reached 10 sets on lower body and 12 sets on bench. When my shoulder is fine and move into a slightly heavier phase I'm gonna increase any lift whenever I reach that number of sets.

DB Split Squats
2x10 12

More fatiquing than last week.

Close grip Pulldown Rows
3x15x40

Leg Lowerings
14, 11reps

I only feel tightness in my shoulder lately, but more than normal okay tightness. I feel very close to being able to hurt feelings in the gym, as dumb as it sounds when I lift these baby weights that are well below my maxes.

[DOMSPOWER]

Today I was more stiff in my right abs than normal but i still managed to push through, which hopefully was a good decision.

Close grip Bench Press - 3-4sec eccentric
6x20
12x5x25 volume PR

5 sets progress since last week.

I right hip flexor and inner thigh is really tight. Simply fighting that tightness and doing some mostly dynamic stuff to get it warmer between sets really made a difference.

Face Pulls
4x15x2,5

Far better rear delt isolation than normal to then really use only the back back muscles to do the external rotation.

Lying DB Extensions
4x10x12

14kg last week was a bit too much for the rotation part of the movement. A bit of getting back into it after the deload and now the lighter weight should fix it easily.

Rope Pushdowns
4x20x5

I was better at keeping my front delt unengaged last week but I was also less fatiqued. Next week will be a rematch.

Reverse grip EZ bar Curls
20x7
2x12x17 PR

External Rotations
3x12x2,5

Aiming for 10 sets of Squats on Friday!

[DOMSPOWER]

Yesterday I put a picture of a chained wolf on my phones locked screen and on my normal background I put a human type wolf standing tall and wearing a suit.

Then I went to the gym.

Squat
5x40
10x8x50 volume PR

Much better and easier than last week. I also corrected some serratus activation.

Back Raises
15xbw
2x15x10

Upping weight next week finally.

Close grip Pulldown Rows
4x15x40

Left lat has a hard time adapting to doing most of the work but it happens.

Serratus Crunches
20, 18, 15 volume PR

Today I didn't wanna train but still went and it looked like this:

Overhead Barbell Extensions - standing
8x10x20 volume PR

Shrugs
20x40, 50
15x60

Neck tuck is already getting back up to where it was before!

Wrist Curls
10x20
8x30
4x10x40 PR

Incline Curls
3x20x7

Could be more strict on the last set - I got some inflammation at the end but not bad. I added 5 sets (625kg) on bench from one week to the next so it's the way it has to be.

External Rotations
3x15x2,5

Feeling ****ing stable this week and increasingly more so each workout in general!

DB Flies
2x10x6

Felt slightly less risky than last week. I'm really weak in the pec tie ins and front cuff it seems!

I'm excited to see if I can get to 80kg Squat and 40kg bench in 6 weeks or how many weeks I have to do over the same weights before I can increase. Let's see if I can do it within 10 weeks!

10x8x80kg Squat would give me like a 170kg Squat if I do just a few low rep "strength weeks" before peaking I think.

[DOMSPOWER]

Recent experience have made me realise that I need to go a bit more on the feel, doing what my body says it can handle on the day, maybe mix things up a little to help keep me out of that progression mindset that have gotten me close to injury before, since im not healthy enough to go all in yet.

Deadlift - oly bar, bumper plates
3x5 x80

Close grip Bench Press - 3-4sec eccentric
2x5x20
5x30
Normal tempo
8x30
4x8x40

I think normal tempo actually feels better.

Close grip Pulldown Rows
4x12x30

EZ bar Reverse Curls
15x7, 16x27 PR

Push ups
8xbw

I'm gonna have me a few yolo days so that this week doesn't have too low volume, then I'm jumping back on the regular template starting on Monday and simply gonna learn and adjust as I go.

My most impressive feat this week has been taking a dump and the turd layed down like an elf shoe I'm the toilet.

[DOMSPOWER]

I'm gonna have a temporary membership in a gym that used to have Powerlifters, meaning I can use Eleiko barbells, plates and ER racks/benches.

Squat
2x5x60
2x3x80
2x100
2x5x60

My core did really well on Squat today.

Block Pulls - bumper plate, double overhand
5x70
2x5x120 PR?

Wrist Rolling Machine - Concentrics only, forward and back
5
10
15
20
Back only and doing the eccentric too
20
20

This is a really good machine. It really works my forearms and flex my serratus anterior.

[DOMSPOWER]

Today I went in and did what I felt i could recover from and what I needed the most.

Yates Rows
2x8x40
2x6x60
4x5 x80

Close grip Bench Press
2x5 20
4x6x30
8x40

Overhead EZ Bar Extensions - seated, no back support
20x8,5
2x15x18,5
8x28,5

Decline Serratus Crunches
2x15xbw

Face Pulls
2x20x10

Rope Pushdowns
20x10, 20
16x30

DB Curls
11kg x 15 PR?, 12

The cables in this gym are very easy to lift with.

[DOMSPOWER]

My boss' diabetic dad is in the hospital. He lost the toe and may lose the leg too.

Block Pulls - bumper plate, double overhand
2x5x110
5x100

DB Split Squats
2x8x13,5 PR

Back Raises
2x20xbw

I needed a low volume workout.

[DOMSPOWER]

I'm thinking about making my Squat Friday a light day and making my Deadlift Monday a day to do both Squat and Deads, alternating which one to do heavier/first. That might be something my body can tolerate better.

Close grip Bench Press
3x10x30

The shoulder was bum today.

Face Pulls
3x20x10

Lying DB Extensions
2x10x13,5

External Rotations
3x12x1,5

I'm getting an MR scan tomorrow although im pretty sure it's just bad shoulder mobility.

[DOMSPOWER]

Yesterday I got a scan done on my shoulder. Today I was told by a hot and pretty sharp female doctor that I have no bad **** going on.

After trying some foam rolling almost everywhere on the right side of my body, my left sides weak points engaged much more easily, meaning I barely had to do anything to accomplish today's goal.

Squat
3x10x40

Back Raises
20reps

Close grip Pulldown Rows
2x12x30

Driving lots of car etc really got me extra tight.. Looks like I'm gonna recover pretty fast if I'm active on my recovery stuff.

[DOMSPOWER]

Yesterday I went to a workshop that I won entrance to on ********. We did some endurance based resistance training and my body loosened way up from it. We did stuff like step ups for time (normal and lateral), hang cleans and prowlers. I'm definitely gonna work more on conditioning from now on. In fact, it will be my top priority on accessory Saturdays from now on!

Overhead EZ Bar Extensions - seated, no back support
4x10x18,5
3x12x25,5 PR

Superset Reverse Grip EZ Bar Curls
4x10x18,5

For the rest of the supersets: DB Hammer Curls 3x12x11

The last set of Extensions got my front delt/AC joint tight. But that's not too bad, not long ago all of this would have gotten me inflamed as ****.

Wrist Rolling Machine - forward and back
2x1x15

Wrist Curls
20x20, 30
16x40 PR

Active recovery:

Face Pulls 2x10 10
External Rotations 2x10x1,5

I feel like rowing a little but that may be a bad idea.

I'm starting out a more varied cycle with light weights tomorrow and will take assistance exercises a bit on the feel for the first 6 week block. Then that block will determine the increase in the next block (how much I have in the tank on certain days and how well I recovered mainly).

[DOMSPOWER]

I'm sore as hell from that conditioning workout at the workshop but i seem to have really identified the main issue holding me back and how to stretch it good (inner thigh and hip flexor on my right side).

Squat
3x10x40

Block Pulls - double overhand
10x60, 80

Doing these exercises after spending energy on loosening up and fighting hard to maintain good positioning is exhausting as hell even with baby weights.

Back Raises
15xbw

Nope, too fatiqued from the workshop.

Pulldown Rows - elbows flared
20x20
2x15x30

This is the beginning of week 1 (basically doing light sets with no pre planned weights). If i can't get my groin to cooperate before the week is over, i'm gonna repeat this light week. I'm confident i can make it work.

[DOMSPOWER]

Lower body mobility improved and upper body got worse simultaneously.

Close grip Bench Press
4x10x20
3x10x30

Face Pulls
2x20x10
12x20

Lying DB Extensions
3x12x13,5

Superset DB Hammer Curls
3x15x11

Rope Pushdowns
4x50x10

Superset Wrist Curls
45x18 PR, 20 PR, 15
19x40

[DOMSPOWER]

"I broke my legs, not my gender."

^ I've watched a bit of Community lately and although I only got this line from a commercial, it's always funny as hell.

Today my mobility had improved. I finally found out how to progress the most. However, I will have to improve continually until Monday if I want to be ready for a slightly heavier week.

Squat
8x40
5x8x50

Yates Rows
3x10x40
3x10x60
20x60

Lots of light reps trying to figure out why my upper body is activating unevenly, only to find out why on the last set (I decided not to do more cos my lack of mobility also makes me sore easily).

Split Squats - no rest
4x5xbw

Hard as hell cos my right quad/hip flexor is so tight.

Pull ups
3x2xbw

Close grip Pulldown Rows
20x30
15x40

I'm finally starting to get my previously solid upper back positioning back again. All I needed was some wide grip work, not even a lot of it the past few workouts.

Leg Lowerings
16, 10reps

Lying Leg Curls
15kg x 30, 22

I was walking funny after not having done any iso ham work for months. My knee flexion really sucks, this weight is pathetic.

Tomorrow is gonna be more endurance based to up my conditioning.

[DOMSPOWER]

I slept bad and so I became pretty tight just as I was starting to get better. Thus, I only did 15 minute supersets instead of 20 and with less weight than I wanted to.

Cross trainer and rowing 5 minutes each. Next time i will go harder, cos this tempo turnt out to be too easy.

Hang Cleans
10x5x30

Superset Romanian Deadlift (unilateral) for 15 minutes
4x3xbw
6x2xbw

I'm doing these deads for coordination.

Shrugs
35x40
22x60

Finishing off with a giant set:

Incline Curls
6kg x 25, 18

DB Reverse Wrist Curls
8,5kg x 56, 28

Rope Pushdowns
20kg x 36 PR, 22

I've worked my arms much harder than normal lately, and they have grown nicely from it. Today was time to hold back to allow for more recovery.