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  1. #241
    Registered User DOMSPOWER's Avatar
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    Yesterday i did the extra workout and then later the gpp work, and man is that awesome.

    Twice per day training in insane for my rehabilitation brain.

    The frequent movement helps a lot and gives me plenty room to try different exercises with light weights, like suitcase carries yesterday. I also finished with some light rear delts that helped a lot with some over compensation i noticed on the carry, and today i used the same weight and it was a lot easier.

    Today:

    Machine Rows 3x10x50 almost too easy for technique work now

    High incline football bar bench 3x10x30
    - Last set was best, as I'm really mastering my true setup

    Reverse grip football bar overhead press 3x10x15

    3 hours later:

    MAG grip pulldown rows 3x10x90

    Pushdowns 85kg which is the stack 12, 12, 8reps

    Curls 50kg 3x10

    Side Raise machine, warmed up with 15kg and what do you know it burned weirdly, so i ended up doing 2x12 and 3x15 with that weight. It burns where i often hurt on bench and even sometimes on pulling, and i thought it was my front delt and/or bicep tendon. Turns out it's the edge of my side delt, and even the other one burnt a bit as well..... I can hardly believe that side raises is now my main rehab exercise.

    Reverse fly machine 3x10

    Side raises are gonna take me back on top

    I'm a F*cking G, on Wednesday a 100kg bench might be on me
    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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  2. #242
    Registered User DOMSPOWER's Avatar
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    Today i lifted heavy weights and got an old lady for a client to reduce her pain through building her posterior chain twice per week for 4 weeks to start and then indefinitely when she sees that my methods are legit.

    Box Squat to pretty high and a bit higher than what I did a flawed 140 with last time
    Bw 3x5
    Bar 2x5
    40kg i don't know 2 triples or a 5
    60kg for 2 and a better triple
    90
    110
    125 to beat last times technical topset
    140 almost perfect

    Next week I'll go close to parallel and the week after that i might actually go below parallel.

    Narrow stance Goodmornings on a slant board
    8xbar
    5x50
    3x
    80
    90
    105 PR from simply not going above 100 on this variation
    115 with some to spare despite small jumps after more than a month without this variation!!

    Aaaaand that took me over an hour for **** sake

    Then i ate 1100g of mixed ****, walked 20 minutes on the treadmill, worked a bunch extra and finished up the workout after this 2 hour "break"

    Unilateral KB Deadlifts 3x12x16

    Unilateral Leg Curls 3x12

    Side Bends 10x16, 26 and 24
    - I'm getting a lot better at this but ribs gotta keep up so i can actually do the 50's again

    Calf Raises 2x8

    Then had a mastermind call for an hour then taught the old lady how to squat and deadlift plus accessories, then on my way home as of now at 7:30pm after showing up at 12am.

    I'm a busy G now.
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  3. #243
    Registered User DOMSPOWER's Avatar
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    My forearm right at the elbow has been ****ed but doing 5kg plate bicep curls apparently helped a lot.

    Machine Rows at a curve
    10x50 easy
    3x10x70 fuark

    Every set tapped harder into the weakest muscles. I should be happy but now my lats are **** and I genuinely don't know if I'll sleep right.

    Bench with regular bar cos i said I'm a real ****ing G
    4x10x20
    5x40
    3x
    60
    70

    ****

    High Incline DB Bench
    20x10
    10x14
    8x14

    Did i mention that a week ago i earned a bruise on my pec? Yeah, it's gone but I'm babying my pecs now.

    Couple hours later

    MAG Pulldowns 3x10x60

    Pushdowns 3 sets

    Side raises and reverse flies 2 supersets

    I actually think that was it

    Then i trained the old lady and she's killing the techniques with a very fatigued posterior chain
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  4. #244
    Registered User DOMSPOWER's Avatar
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    Yesterday i barely did anything for my workouts, just stayed home and made sure i felt good.

    Today i ****ing killed it

    Box Squats bit above parallel
    5xbw
    2x5xbar
    12-15x2x40 as i may have miscounted

    Deadlifts off the floor 9-10x2x60

    On that last set i really hit the weak part of my hamstring in the good leg, and it felt so good i got kinda dizzy from hitting all the right places so much in one day and finally getting it PERFECTLY

    So for my second workout I'll just do ultra short active recovery work instead of real accessory work.
    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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  5. #245
    Registered User DOMSPOWER's Avatar
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    There has been a change in the universe. Everything is very wrong in the world now.

    Pulldowns at high incline angle 4x10x70lbs
    This was supposed to be a warm up weight, but in keeping this angle at all times, weaknesses revealed themselves fast.

    High Incline Bench with regular barbell and elbows out 3x10x20

    I don't want another pec tear, and even the empty bar can apparently give it to me. That's how weak I've become in my upper pecs and small parts of my serratus anterior and lats after all that time with being unable to press incline and overheads.

    Standing overhead dumbbell presses
    10x4kg
    10x6
    10x5
    12x4

    Only the 4kgs were useful for navigating around my weaknesses........

    Regular upright pulldowns 2x10x70
    Much stronger but no way I'm doing more sets with all the fatigue I've had and all the weaknesses revealed today

    Deep down i just knew to pack my **** and go home although i initially planned to just do the whole session in one go instead of a two a day.. i don't even know if I'm gonna do more training in the evening.for wellness, perhaps just light stretching.
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  6. #246
    Registered User DOMSPOWER's Avatar
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    Today has been amazing!

    Box Squat which i thought is at most 2 inches above parallel but may be 3.... Gotta use my camera next time as I'm gonna go below parallel
    3x5xbw
    5xbar, 40
    3x60
    2x80
    1x
    100
    120
    130

    Heaviest set felt the best!!

    Medium stance slant board Goodmornings
    2x10xbar
    5x50
    3x
    80
    100
    110

    This is about the same width as what i found extremely useful on leg curls two days ago. I thought I'd easily do 120 but turns out the narrow stance is actually stronger.

    2 hours later:

    Good girl machine 8 and 6 using same weight

    Bad girl machine 2x12 same weight as good girls

    Unilateral Leg Curls with new width 2x12 much easier to do unilaterally now after all the hamstring work I've done the past week or two

    Side Bends 3x10x24 much better than last time, I'll hit 50kg soon

    Actually i had an extra 20 minute treadmill walk between workouts instead of just one walk after i ate.

    I stretched my ribs, they got proper loose for a moment finally.

    I'm walking like nothing ever happened.
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  7. #247
    Registered User DOMSPOWER's Avatar
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    Man did yesterday's workout leave me feeling awesome!!

    So today i used 20kg on all the following:

    Good girls 3x8

    Bad girls 3x10

    Leg Curls 3x10

    Pulldowns behind the neck 2x15 count hold pulling the bent bar down on my back like a squat bar

    Later i did my neck and active recovery workout:

    Neck extensions just a lighter 2x10 then skipped the twists. I did light stuff at home the last two active recovery workouts and completely skipped neck and traps as I've pushed.my neck too hard. Maybe next time..

    DB Shrugs
    15x30
    15x40
    2x10x46

    Neat

    Then 1-2 sets of super light pulldowns at an angle, side bends and uni kb dl.

    I've spent 42 minutes total on the treadmill today, whereas up until a few days ago it was always either 10 or 20.
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  8. #248
    Registered User DOMSPOWER's Avatar
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    Everything just keeps getting better!

    Bench Press
    - didn't realize till after i set it up in the squat rack that i had forgot to do rows first.... I'm so limber this just feels ideal
    3x10xbar
    2x5x40
    2x60
    4x75

    An improvement over a shaky 3x70 a week ago, and i talked to Jon about not over tucking, so i expect 80 to fly next week.

    High Incline DB
    10x10
    3x10x14

    Pulldowns at high incline angle
    15x20
    12x30
    3x10x40

    2 hours later:

    Leaned over cable rows
    15x30
    3x10x50

    2x10x70 bent pushdowns

    Standing EZ Preacher Curls
    20xbar
    15x20
    11-12x30 and short rest then 6-7 more reps

    Chest supported incline reverse flies
    2x10x no weight as usual
    2x10x5kg

    **** Yeah, shoulders came back over the lats!!

    Almost an hour treadmill walk while on mastermind call

    G'd UP!!
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  9. #249
    Registered User DOMSPOWER's Avatar
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    Yesterday i was sick and thought i was gonna wake up with the flu, but no it was probably just a mix of overtrained neck muscles and a food poisoning so mild i get off in my stomach in the days leading up to this but didn't actually have any extra bowel movements.

    Box Squat slightly above parallel
    3x5xbar
    12x2x40

    Much better than usual

    Deadlift 12x2x60

    Easy on my joints

    Finished with just 2 sets of good girl, bad girl and side bends. Making sure i don't throw myself into another ill-ish couple days plus i expect to be fresh for below parallel squats on Monday.
    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. #250
    Registered User DOMSPOWER's Avatar
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    Today is the second time back to regular barbell on incline, and it's going a lot better already, even if I'm still using less weight than with the dumbbells following flat bench.

    High incline 6x10xbar
    - Trick is to lower the bar to my collar bones instead of close to my nipples. Makes me more sore and less achy, since my upper pecs work more instead of lower pecs taking over and seemingly trying to protect me in a way that hurts me (pure guess, don't know).

    Standing DB Press
    15x4
    3x10x6

    That was too heavy last time and just the right way this time, LOOOOOL.

    Pulldowns
    High incline angle
    15x70lbs
    12x90
    10x110
    12x90
    Upright angle 3x10x90

    Man i did well at staying in my lane here. My lats feel great in spite of all the fatigue in just the right spots.

    2-3 sets of pushdowns, barbell curls, reverse flies and side raises.

    I think for once that my lats will be sore but very much ready for max effort lower this time.
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  11. #251
    █──█ COBBER's Avatar
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    IN

    Keen to follow your strength gains bro!

    Lets fking gooo
    Strength is more useful than weakness.

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  12. #252
    Registered User DOMSPOWER's Avatar
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    Welcome to the party!

    Today i finally squatted below parallel on the box
    2x5xbw
    3x5xbar getting used to the bendoverdnessd
    3x3x40
    3x60
    1x
    80
    100 inner thighs gave up quick and i got back down on the box then tried again and got up
    100 much better and i thought it was easy when it wasn't
    110 ****ing rough, some knee cave

    My inner thighs didn't stand a chance. Too big difference from last week's box height and today's. But i didn't expect anything big, so I'm very happy that my hips took over very well and kept load off of my bad inner knee.

    Goodmornings with medium stance
    10xbar
    5x50
    3x
    80
    100
    120

    All but the last set was nearly maximal range of motion as that gets the muscles that the lower box height really tapped into which aren't used much on high boxes. This may be the reason why i lost upper back tightness on the topset.

    An hour and a half later i did half assed good girls bad girls, repeated the usual weight on unilateral leg curls where a tendon began to jump and then 2x10 side bends with 26kg and not only was there no rib support issues, a muscle in my right hip stretches causing the majority of my left ribs to crack and loosen.

    Awesome.
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  13. #253
    Registered User DOMSPOWER's Avatar
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    Yesterday i found out it might be my supraspinatus, not my side delt, that's off. Turns out I'm right after stretching it behind my back (this is an easy stretch for me but the internal rotation is a bit slow in this movement) and doing isometric rear -and side delt work.

    I also did 50kg dumbbells for shrugs, 2x10 to start

    Today:

    Bench
    4x10xbar
    3x5x40
    2x2x60
    2x2x80

    I worked on not over tucking and the slightest change felt like a big flare. I really got some subconscious fear to deal with here, even though the less tucking seem to put my arm "in place" very effectively.

    High Incline DB Press
    15x10
    3x10x15

    Too easy, had to just hurry away from it so as not to keep banging out sets and get a bruise again

    Cable Rows leaning forward
    2x10x40
    3x10x50 nice

    After a couple hours:

    Pulldowns bit leaned back 4x10x50
    No warmup no nothing, the supraspinatus stretches really help!!

    Face pull to external rotation hold 10kg
    Crucifix hold 2kg
    30 count on each, 3 supersets

    Pushdowns bent bar
    10x40
    10x65
    2x10x85 (stack)

    Standing EZ Preacher Curls
    15xbar
    15x20
    12x25
    10x25

    Wrist Curls
    20xbar
    40kg with super short rest x20, 12 and 6

    Work is extremely effective, now I'm off for a call and a pt session
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  14. #254
    Registered User DOMSPOWER's Avatar
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    Today was pretty lit and Jon gave me a max effort lower cycle for after the upcoming concentric Godmornings.

    Bench Press trying to just get my top upper arm over the top of my lat and not over tuck
    3x10xbar
    Bunch of doubles and triples x40

    Began to get it at the end

    30 count isometric front raise
    2
    3
    And 4kg

    Really got me tight in the right places and with my arm positioned over my lat in the right way as if i was holding the barbell over me on bench with perfect setup

    Pulldowns 3x15x70lbs getting pumped in that weak spot in my lat that I'm using more now

    Excellent

    Couple hours later i did shrugs 3x10x50kg and blasted through the active recovery portion while someone there recognized me and said he need help with his training, and that he can definitely train with me once per week and sometimes more. I'm looking to milk him for a 1000 bucks and have his life changed forever.

    Jon gave excellent feedback today, and here's the upcoming cycle:

    Parallel box height every time.

    Week 1: straight bar

    Week 2: safety squat bar

    Week 3: front squat

    Week 4: concentric good morning with safety squat bar

    Then afterwards we'll use bands and do some heavy deadlifts

    During this cycle I'll go below parallel for the technical doubles

    And for bench, it keeps going this way. Pure technique work on flat and reps on mostly incline.

    Will get the technique down with a healthy shoulder and then ****ing blast my way to 3 plates and beyond.
    Last edited by DOMSPOWER; 10-08-2021 at 04:39 AM.
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  15. #255
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    What i didn't log yesterday's workout

    My back is still sore, even down my lumbar and abs. I'm tired. Slept like ****. You'll see why.

    Box Squats slightly below parallel
    Up to 12x2x40

    Following Jons advice of using high bar and really going hard on fixing my lat tightness, which entails doing more to regain the final mental connection after several spine injuries.

    Set 7 got me ****ing dizzy

    Getting my upper back arched properly while keeping my TLJ stiff instead of over compensating after having that joint separate 3 times a long time ago, which apparently is still a bit of an issue.

    Deadlift 12x2x60

    Aaaand that was all she wrote

    The upper back stimulus was intense. I was a bit dizzy 5 hours later.

    Ate food, walked 20min on the treadmill and no, just nope, i couldn't see the value in finishing the workout.

    So i walked home 5km instead.

    Walking is much better this week, as it's finally become therapeutic.
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  16. #256
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    Today i was sluggish and got in late but i left a ****ing winner

    High incline bench
    3x10x20
    2x10x22,5
    15x22,5

    Standing Dumbbell Press
    15x3
    6kg x10, 12, 15

    More reps as i up the weight on bench and more reps on shoulders. I bet I'm gonna add weight super slowly for a long time while seeing total reps go up a lot higher than the basic 3x10

    Pulldowns
    15x90lbs
    13x90
    7x15x70
    28x70

    My lats got engaged more in the top where I'm lacking connection the most on bench, and they really took a hit. Until they didn't. At the end i was stronger and felt ****ing fresh to pump hard on everything all day long every day.

    Bent bar pushdowns 3x15 heavier every set and i have great lat support now

    Couple hours later:

    Red band for 3 trisets
    20 leaned forward crossovers
    10 face pulls
    10 reverse flies

    2 supersets
    20 count front raise hold with 5kg dumbbells
    20 M's with the band

    That's 100 reps on rear delts

    My upper back is really getting itself together now!
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  17. #257
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    Today i did concentric Ssb goodmornings up to an easy 121kg, then my body shut down and 131 became a lackluster **** lift where i couldn't maintain my newly improved upper back tightness

    Did big of leg curls, good girls and side bends but nothing to brag about, then left the gym immediately.

    No honor no glory
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  18. #258
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    Today was ****ing awesome, as I'm really tapping into the right little fibers now!!

    Bench
    3x10xbar
    8x3x40

    It feels like I'm flaring when i get it just right. Last set made me dizzy.

    High incline dumbbells 3x15x14

    Compare it to 10's with 15 last time and no need for a warmup set this time

    Cable Rows with neutral grip
    15x4plates
    15x5
    7x15x6
    32x7

    Dizzy again

    Bent handle pushdowns
    15x7 and 10 plates
    3x10-13x12

    Hammer curls
    14kg x12, 8

    Crucifix hold 3x30 count x3kg lolol

    29 worksets and a part of me feels like a puss
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  19. #259
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    Today i needed much less warmup, and i realiaed i gotta pump my lower ham attachments in the bad knee to make them do their thing instead of tightening or loosening too much.

    Box Squat
    3x5x20
    12x2x40

    Deadlift 12x2x60

    48 total reps within 30 minutes whereas usually the squats alone take up to half an hour from having to constantly be attentive to pain and little details..

    Leg Curls with solid squeeze 6x15x50lbs with longer squeezes in later sets and seeing it get easier as the attachments adapted

    Good girl bad girl machines 4x10 and 15 rep supersets with 40lbs and plenty squeezing

    Side Bends
    10x20
    4x12x30 mad progress for my ribs and side hips

    So in 90 minutes i did more than i have in months and it went and felt better too. I had to stop myself for safety reasons.

    You bet tonight's minimal session of band leg curls and bodyweight calf raises will be lit as a mother****er
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  20. #260
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    So in the past 8 days my shrugs have gone from 3x10x50kg dumbbells to

    3x10x54

    3x12x50

    And today a set of 15 and 25 with 50 that feels like i didn't do much

    I think it's time i use the barbell now for days i can't go up to 60kg dumbbells. I preferred the neutral grip a lot for shoulder stability but maybe now I'm ready to start doing full range of motion with 3-4 plates again.
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  21. #261
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    I've been a bit thoughtless - perhaps even reckless - with how I added in flies and would often lie down during work and going hard on NOT working so as to recover for the next workday in that my pec got pretty tight and i didn't go to the gym for incline today, nor would it be likely that i could support solid tricep weights either.

    So for maybe only 15 minutes i did this:

    Dead hangs 3 sets of 20-30 seconds

    10 supersets:
    Band rows 6x20
    Then 4 sets of a 15sec hold

    3 sets of 5kg presses 15reps and front raise holds 10 seconds, alternating exercise each superset
    Then 10 count hold at lockout of a press for the remaining 4 supersets

    Tonight I'll do light arm pump to flush tight spots and examine left to right triceps. Nothing intense, just wellness pump work for arms and rear delts plus stretching.
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  22. #262
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    Today i took things to the next level as I'm better and therefore it became easy to tell it's actually my top calf that's weak, and the squeeze on leg curls hit it hard. When my top mid calf apply itself more, my hamstring and glute in that same side works better, and so does my oblique, serratus, lat and pec.

    Parallel box Squat
    3x5xbar
    3x40
    3x60
    2x80
    100
    110 - two weeks ago my knees caved on this weight going just below parallel
    120

    Near perfect performance today, except the low weights. But trust me, over the next two weeks, they'll be lower.

    Wide stance Goodmornings
    10xbar - a lot easier stance now with better adductors
    5x40
    4x60
    3x80
    3x100 whew it's tough apparently
    5x110

    That second rep was like a second wind, but i was already mentally prepped for it being the hardest set for the day, so i decided to add reps instead of prolong the psychological part of going up in weight. 5th rep was probably a bit on the easy side to be honest.

    Also, notice how I'm using mostly the same weights every time, specially on Goodmornings... I'm tapping into new muscles that are gonna take me to new places. But, as i said, for the next two weeks it's just gonna be new muscles without the new weights.

    Side bends
    10x30
    2x10x40

    10 count squeeze leg curls
    5x50lbs
    2x5x70

    Good girl bad girl superset
    2x10 and 15 with more weight than last time

    Back Raises
    10xbw
    2x10x15kg

    Yep, with new info about my weak points, this no longer feels like it's tearing a bit on some fibers or I'm having one leg take over sometimes.

    Calf Presses 3x10x50kg
    - now all my toes except the biggies appear week, as the weakest are catching up.... Which makes me realize it's way worse than i thought while making it a lot easier to tap into that upper middle part of the calf. Lol.

    Safety bar for both squats and Goodmornings next week bitches.
    Last edited by DOMSPOWER; 10-18-2021 at 06:00 AM.
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  23. #263
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    Yesterday i saw a video on trap 3, tried weightless top part of y raises and found that my trap 3 is absolutely worthless and hitting it a bit made everything I've been having a hard time with get better immediately.

    Because of this and the adjustments i made to my exercises and angles targeting trap 3, i just had a 90 minute workout that had me feeling good almost everywhere.

    Bench using same grip as i started with last time
    4x10xbar
    3x5x40 felt terrible
    10x40 where i moved my hands in about half an inch like last time and it felt great
    3x50
    2x60
    5x60

    Had to tell old ladies to tense their buttocks as if they're getting raped while doing all of this, it was great fun.

    I had to plead them to NOT have a get-together which involves alcohol any time soon based on their commentary.

    High incline dumbbells 2x15x14
    - new muscle who dis

    Cable forward with constant forward lean 5x15x5 plates

    Much harder than last weeks 10 sets

    Chest supported machine rows
    12x30
    5-6x12x50

    Superset Lu Raises 8x1kg

    Top quarter Y Raises 3x8x1kg
    - Yeeet

    And for arms it was a lot easier to support the weight and tap into weak fibers yet still keep in the game longer, so i didn't get to fail reps on triceps unfortunately.

    Straight bar Pushdowns
    15x6 plates
    4x15x10
    15x11

    Barbell Curls
    15x25
    12x25

    The left elbow tissues are really getting in the game now, so i just gotta be patient with ultra light rep work to keep the right elbow from taking over and getting overtrained.
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  24. #264
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    Today was the best workout in ages!

    Not only is my upper back coming along fast, i trained my small toes a bit this morning, which helped me walk and train better, and used calf raises as my first support exercise, then leg curls and back raises whereas the norm is complete opposite order. Helped me a TON. I didn't care about using big toe pressure today at all and it clearly helped.

    I'm also bloated as ****. But the past two mornings i replaced protein yoghurt and oats with more meat and vegetables, and today i was particularly bloated but had the best bowel movement I've had in quite a while.. maybe the correlation equals causation, so I'll have less oats and avoid them on active recovery days.

    Box Squats bit below parallel
    5x5xbar just getting trap 3 in the game
    12x2x40

    Worksets took 9 minutes

    Then after 4 minutes

    Deadlift 12x2x60

    Took 9 minutes also.

    Keeping trap 3 engaged and causing the proper upper back position all the way down at the floor is hard as ****. I legitimately got fatigued by this baby weight.

    Calf Presses 5-6x10x25kg per side

    Seated Leg Curls 10 count hold 3x5x50lbs

    Back Raises
    20
    16
    All bodyweight

    Side Bends 2x10x40

    Good girl bad girl same weight 3x10 and 15

    **** my life is great and becoming perfect

    These physical improvements make me feel a much greater sense of confidence deeply within. And with less confidence I've been told I'm gonna achieve great things by good people who don't give a **** about being sweet.
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    Today i warmed up plenty extra as i took extra time last night to chill in the couch for once and kept in a position that apparently made my left serratus tight as hell. I suppose the upper abs and serratus anterior are pretty connected, so no surprise.

    High Incline Bench
    3-4x5 pinky grip, sucked
    2x10x a finger closer, ruled
    2x10x25
    Then a long chat with a couple who tried to learn how to squat and might wanna work with me
    20x25 lol

    Overhead Front Raises
    15x3
    15x4
    15x5
    10 and 8x6

    Or maybe the highest weight was 5kg. Don't remember.

    Shovel grip Pulldown Rows superset 10 count Crucifix Hold with 3kg
    15x50 or 70lbs
    2x15x90
    12x90
    2x12x70

    My bicep and forearm got sore and tight again, really derailed me. And the way the holds felt in that arm, i think that hits some really weak tissues and causes it. Also because the arm became gradually more normal during following exercise without the holds.

    Pulldowns 5x12x70

    Top Quarter Y Raises 4x8x1kg much better now

    Unilateral Arm supersets
    Elbow behind back pushdowns 3 plates x15, 9, 10
    Curls 3x15x2 plates

    I'm starting to feel my arm is not just getting tight and sore, but actually beginning to like it a little bit, as if it just need less load and not be trained with too many sets to lightly push through the hurt.

    SSB for both box squats and Goodmornings tomorrow!
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    Today was ****ing crazy!!

    Parallel SSB Box Squat
    3x5xbar
    2x40
    2x60
    1-2x80
    100
    120

    I've really improved my ankle arch and ab/upper back brace a ton..in fact I've walked 5km home almost every day for 6 or 7 days now. The weights were all super ****ing easy too until 100 where i began to feel the SSB doing it's thing..

    Technique on 120 began to break just a tad off the box and it was a grinder, but i was very tempted to add 10kg and actually get fired the **** up as that's hard to do under 3 plates unless it's a "make it or break it lift."

    Anyway i tied last week's weight with the straight bar, so I'm definitely stronger and also super pumped up too see how well i do on front squats next week, where I'm gonna do all i can to become ready for another 120 or even higher from constantly regaining strength.

    Wide stance SSB Goodmornings
    10xbar
    5x60
    3x80
    3x100
    3x115

    Plates slided out on the right side, probably cos my left side is really getting back in the game now. I'm a lot better from the lift anyhow

    Calf Presses 5x12x25kg per side
    - turns out it's really ****ing difficult to maintain the arch in my left ankle on the eccentric. And i got it just right during Godmornings btw, so now it's not only gonna be my right foot hurting a ton from walking after the vast improvements hahaha.

    Leg curls died out quick from all the improvement

    Back Raises
    2x20xbw
    15x10kg aaaand walking a bit funny

    Good girl bad girl one set usual weight one set heavier and much harder

    Ab machine with straight arms and moving my torso forward like a decline serratus situp
    12x50lbs
    12x70
    2-3x12x90

    Maybe I didn't do 70.. **** knows, i was dizzy and leaning over the machine after the last set. This really forces my arch out in a healthy way and hits me deep all over.

    Abs tonight is gonna be sooooo much fun
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    Yesterday's ab work wasn't as fun as i thought it would be, but can't complain about the rewards

    Lying leg raises were too hard for my level to get 15 reps with, and side bridge against the wall for a 20 count hit me surprisingly well in my upper lat and serratus anterior so i did 4 sets and wanted to go all night but of course with my tight backpack strap dropping shoulder hanging muscles there is such a thing as too much light work.

    I also try and stimulate the same tissues in the car by lightly pushing my hand down on the window or the steering wheel for a few seconds, lol.

    Todays shrugs were a plate on the side of a woman's bar for 4 sets of 10.

    With the barbell there's a much higher demand of really making my torso big with my breathing and bracing, and in recognizing this i did very well technique wise. I think the barbell shrug is a blessing in disguise whereas 25 reps with 50kg dumbbells may have been a crutch.

    Then i did pulldowns which helped me crack up my stiff tissues around upper lat and ribs.

    I did the ab machine again with elbows as far out and up as possible to gently hit little weak muscle fibers and teach my shoulders to deal with various angles.

    Ended with trying a unilateral glute kickback machine and i found it gave me the same little tightness and muscle activation that I've been doing tons of extra walking to try and achieve.

    This is really gonna help my shoulders and upper back mobility as well as help my knee adapt to the proper ankle arch through simultaneously engaging the hip and top quad properly.
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  28. #268
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    Slept like **** and woke up with a headache and pumped tight serratus that i thought might be overtrained

    Ate breakfast, measured my heart rate at a whopping 94 beats per minute vs usual 52-58

    Replaced my treadmill walk warm up with the glute kickback thing and pulldowns. Lowest of weights. Worked like a charm

    Bench
    5x5xbar
    5x40
    4x3x60
    5x60

    If that's not progress then i don't know what is

    High incline DB 3x12x16 with much better thoracic setup than usual

    Cable Rows with forward lean and shovel handle
    5x15x6 plates

    Chest Supported machine rows 5x12x50

    Trap 3 Raises
    4x8x1

    Superset Crucifix
    1kg x10, 12, 15 and 20 count

    Perfect exercise order/combination has been found. And the lighter weight helped a lot with feeling it in the little weak places without getting sore and irritated other than maybe 2 seconds at the end

    Rolling DB Extensions
    8x16 without the roll
    16kgs x 6, 5, 6 with the roll

    I had no idea this exercise is THIS ****ing great

    Hammer curls 4x25x3
    - ultra light weight and high reps helped a lot with loosening and relaxing my tight elbow while pumping and stiffening my weak one
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  29. #269
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    Today i began with the kickback machine and pulldowns part of the neck/active recovery workout and it got me loosened up good in my left serratus

    So when i got to shrugs i did 3x10x60kg and it went a LOT better than all the other times, being really able to tighten the left serratus in a proper way after having loosened it's overused parts

    I kept with this lead, using lowest weight with elbows out on the serratus ab machine which really made me use the weak parts properly, and finishing with ultra light 2 sets of pec deck i found my right arm able to really do the eccentric in a normal and even way instead of resisting the final part and feeling sore in a bad way.

    I found my holy grail :-D
    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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  30. #270
    Registered User DOMSPOWER's Avatar
    Join Date: Jan 2016
    Age: 27
    Posts: 801
    Rep Power: 819
    DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500)
    DOMSPOWER is offline
    Today i did half my workout then had to go to a meeting in the school I'm transferring to in the big city. I was told I'm still getting paid as a student but wont start anything until January, so i still got time to make money full time.

    Box Squat a bit farther below parallel than usual
    3x5xbar
    12x2x40 done in only 8 minutes and i wasn't winded or in pain (though still aching and stuff)

    Deadlift 12x2x60 with an extreme improvement in t spine mobility

    Good girl
    15x30
    10x40

    Bad girl
    15x50
    15x60

    I'm finding my right knee is small and my left hip is weak. Now that i focused more heavily on using both legs evenly but with emphasis on opposite parts, there was a lot more time spent being in sync.

    Ultra light pulldowns then went to the meeting

    Afterwards i had to meet with a friend and when i got back i had my milk meal with my beef meal cos i was running late, then walked 20 minutes on the treadmill and then trained again

    Seated Calf Raises
    15x1 plate
    3x10x2 plates

    Much better for my ankle arch

    Leg Curls
    15x30
    4x10x50

    Bit of a squeeze but otherwise normal reps. I feel i miss out on something with just isometeic holds .

    A standing glute kickback type machine
    10x10
    4x10x30

    A part of my hamstring in the bad leg with strong lower muscles was close to cramping but it just had to find its place to properly protect the knee. I really dug deep into both hamstrings on this exercise and right after doing leg curls, and I'm so much better off now.

    Side bends
    15x30
    12x40
    8x50 - that's 110lbs
    15x35

    Some time spent doing regular ab work instead of strength specific ab work made me a lot stronger for strength work. Go figure, I'm a lot stronger with proper an brace now from all angles!!
    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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