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  1. #271
    Registered User DOMSPOWER's Avatar
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    I've really gotten my ribs loosened up a bunch and so after doing over 100 pulldowns to warm up I'm really engaging my lat a lot better and just need my lower ribs to loosen a bit more.

    Very high incline (just below a shoulder press)
    3x10xbar
    2x10x30
    12x30

    I can really get my scapula back in place/roll my shoulders back and engage pecs much better now.

    Standing DB Press
    10x4
    10x6
    3x10x12

    Stretches my lower serratus much better than the overhead front raises i had begun doing instead.

    Cable Rows leaning forward
    4-5x15x6 plates

    Pulldown machine with fixated handles 4x10x110lbs

    My lats are really hit differently now, and i get exhausted deep in my upper ribs near my pecs even

    Y Raises 4x8x2 PR

    Superset Crucifix Hold
    2kgx 10, 15, 15, 20 count

    No idea what my record is there but I'm definitely moving and feeling better

    Rolling DB Extensions 4x12x12
    - of all exercises, this one hits me so weirdly in my Tris and elbows that it gets in my head

    Superset hammer curls 4x25x3 still helpful

    I noticed my quad and knee was a bit spent but engaging my upper back so correctly seemed to make my legs function and feel better. Maybe a coincidence maybe not- i have after all noticed how my lats affect my gait and how I've gotta be more cautious with weights on certain posterior chain support exercises.
    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. #272
    Registered User DOMSPOWER's Avatar
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    Before my knee issue i had more stability some places that apparently really needed it cos i did front squats several times per week

    Parallel box Front Squats
    5-6x5xbar trying to figure out this damn shoulder placement after loosening up so much the past several days
    3x40
    2x60
    1x
    80 easy
    100 ****ing ****e tech
    100 ****ing fail

    My shoulders need to adapt to the new flexibility and my thoracic spine and hip adductors really need this loading

    Spider bar Goodmornings with wide but not as wide stance after the bs before this
    10xbar which the webshop says weigh 32kg
    5x52
    4x72
    3x92
    1x112

    This was the easiest 100+kg rep I've ever done but I'm just not in it anymore. My shoulders and legs need some time to adapt to my new improvements, so I'm quitting while I'm ahead and doing some easyish bird dogs and band leg curls at home later

    **** my life
    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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  3. #273
    Registered User DOMSPOWER's Avatar
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    Today has a lot of ****ing wins

    Bench
    4x5xbar
    3x5x40
    3x50
    4x3x62,5
    8x62,5

    Vs 5 on the last set of 60 last week

    Very high incline dumbbells
    15x14
    8x24
    8x24 with neutral grip after the first couple reps
    6x24 - a notch higher and perhaps more of a shoulder press than incline

    Vs no high rep set with 14 and 3x12 with 16 last week

    Bent over Rows for the first time likely over a year aside from randomly trying it and finding i wasn't ready for heavy weights
    10x60
    10x80
    2x10x100
    15x80

    Starting out light but way better than last time 3 months ago where 40kg sucked ass

    Pulldowns
    2x10x110lbs
    8x110
    10x90
    13?x70

    Reverse fly machine
    8x135lbs lol was what the previous guy used
    10x105
    12x75

    Superset Crucifix Hold 3x15 count x3kg

    Rolling DB Extensions
    3x8x16
    11 or 12x16

    Superset Hammer Curls 4x25x3
    - doing it right after extensions i can really feel that the long head is lacking a ton in endurance and it's likely from the lack of mobility in the opposite shoulder

    Record board in this gym says 160 squat, 3x150 bench and 220 deadlift. I'm at 155/120/220 and they were all around 90%.

    I'm really close to beating the total on the board even if it may not look like it on paper.
    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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  4. #274
    Registered User DOMSPOWER's Avatar
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    It looks like i overtrained my lats doing pulldowns every day and adding back down sets two days ago but today it turned out even moreso I'm just not using my right oblique properly and that makes my lats and ribs stiffer so that my weak abs around that spot appear even weaker

    Box Squat a bit below parallel
    3x5x20 - the daily hip work and long walk is definitely paying off
    12x2x50 in just 10 minutes

    Deadlift
    8x2x60 - i used oblique more on the last set and **** got back into place
    2x90 flew up
    3x2x120

    Well 120 may be a bit too much for 12 sets next week but man am i feeling great

    Seated Calf Raises 3x8x15kg a side

    Seated Leg Curls
    15x55lbs
    15x95
    15x105
    13x105

    Kickback machine 2x12x70lbs

    Side Bends 3x12x40

    Good girl bad girl machine 2 supersets of 15 and 20 reps, i could tell I'm so tired in the right places these machines didn't do much today really

    I expect high incline to be a whole lot easier in two days and everything to shoot up somehow in the coming week
    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. #275
    Registered User DOMSPOWER's Avatar
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    I'm so close to massive progress i can feeeeeeeeeeeeel it

    Very high incline bench
    3x5xbar
    3x10x40

    Standing DB Press
    12x12
    2x8x16

    Pulldowns
    2x15x105lbs
    10x105

    Chest supported machine Rows
    3x15x50 or at least i think i got all 15 on the last set

    Top quarter Y Raises 3x10x3

    Superset Crucifix Hold
    3kgx12, 20, 25 count

    Rolling DB Extensions
    3x12x12
    17x12

    Superset Hammer Curls 4x25x3

    My upper chest and shoulders are getting real even as.my lats are still recovering from the overtraining

    Block pulls tomorrow and some feel it out goodmornings
    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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  6. #276
    Registered User DOMSPOWER's Avatar
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    I've been working on getting my oblique in the game but after today's topset i realized my neck imbalances are what inhibits my oblique, because i felt i had forced my head past center and to the right side but really it was far to the left.

    Low block pulls
    4x5x70
    2x2x120
    150
    180

    SSB Goodmornings deeper than usual
    10xbar
    3x60
    3x80
    2x100

    Felt good on my neck and oblique, and i felt Strong but then at 100kg my neck didn't really wanna do it and my hips didn't wanna hinge properly.

    Leg Curls
    15x120lbs
    13x120

    Side Bends 3x15x30

    My body is growing into a new more balanced and stronger version, and so is my character.

    This is rarely a pleasant process.
    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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  7. #277
    Registered User DOMSPOWER's Avatar
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    Today has been an amazing day in the gym farther away which i work in. In just 6 hours and 15 minutes i did the following 3 workouts:

    #1

    Completely forgot the daily kickbacks and pulldowns

    Bench
    3x10xbar
    2x5x40
    4x55
    4x3x65
    12x65
    14x65 might not have had another rep in me

    I realized i was reverting back to over tucking and took an extra set to try and fixed that, and thus had newfound strength.

    Very high incline dumbbells
    15x15
    7x24 lol
    7x20 lol wut

    See how much the good technique drains me now that i can push reps pain free with it.

    I never would've thought that pushing reps on my pecs would make me stand more upright and feel and move a lot better till now.

    #2

    Bent over Rows
    2x10x50
    5x10x80

    MAG Pulldowns
    3x10x55
    3x10x50

    Reverse fly machine 2x15x35

    #3

    Rolling DB Extensions
    2x20x5
    12x12
    3x10x17
    12x17

    Last sets superset Hammer Curls 4x25x3

    Machine Side Raises
    2x15x15
    12x30
    2x8x40
    2x15x15

    The holds really help a lot and i can tell i need more work on this exercise to bring up weak points in my shoulders down my arms.

    Reverse grip Pushdowns
    20x60
    2x10x70
    7x70

    Might have two beers before going home, or i might just take the bus as soon as it comes. Guess it depends on how long it comes after I'm there.
    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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  8. #278
    Registered User DOMSPOWER's Avatar
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    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)
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    I found i have some stiffness in my mid quad leading up to mild stiffness in hip flexor. Both legs but bit bad in the bad leg and helped a lot to loosen it up.

    Box squat just below below parallel vs 2-3 inches below coming up on Monday
    3x5xbar
    12x2x50 done in 7 minutes

    Felt it a bit on the last 1-2 sets but not pain. More release on the quad will finish the job.

    Deadlift which is probably a small deficit as I've been using technogym plates
    2x2x60
    12x2x90

    ****ing intense to keep my neck, upper back and legs balanced. Took me god damn 15 minutes to get through and i nearly blacked out on set 10.

    It's no wonder that pushing neck training a bit makes my neck feel like I'm sick and causing fever symptoms.

    10-15 minute break lol

    Seated Leg Curls
    Up to 135lbs
    12
    12
    10

    I may be progressing slowly on barbell work but look at this for example. 3 months ago everything was problematic and now I'm over 80% of the stack and walking 5km almost every day feeling better than i have in a couple years. Rehab comes first.

    Glute kickback machine with no rest 2x15x80lbs which beats my PR of 12x70

    Then had to meet up with someone, decided to do abs later

    Then found that all the bicep/torso improvements and now working more on loosening up my legs have so manyeffects on my midsection that doing abs feel counter intuitive for today
    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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  9. #279
    Registered User DOMSPOWER's Avatar
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    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)
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    I'm sore in my lower back almost every time i bend over since all the improvements in the last two weeks, but now my bench is really starting to roll

    Very high Incline Bench
    3x5xbar
    10xbar
    I can use pinky grip now but man it still gets me deep
    3x10x40

    Standing neutral grip DB Press
    15x5
    12x12
    2x10x14

    With the bicep release and pinky grip i got really ****ing sore in my left shoulder

    Oh and yesterday i did breathing shrugs with a barbell so there were no padding to push my head forward plus facing a mirror..... Huge improvement in my posture

    Close neutral grip pulldowns with some backwards lean
    4x12x110lbs

    Pulldowns 3x12x90lbs

    Reverse fly machine
    10x35
    12x35

    Rolling DB Extensions
    2x12x14
    2x15x14

    Vs 12's and an extra 5 with 12kg a week ago

    Superset 4x25 with 3kg
    Hammer Curls
    Side Raises

    This must be the ultimate finisher for me as each set was 50 times me concentrating on keeping my arms the right way in my shoulder sockets with scapula's in the right position as well. Made me tighter in all the ways that count for my shoulder health and bench setup.
    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. #280
    Registered User DOMSPOWER's Avatar
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    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)
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    Today i split up my work into 3 training blocks across 5 hours and i walked on the treadmill before each block

    #1
    Box Squat below parallel vs minibands
    5xjust bar
    5xbar with bands from here
    3x40
    2x60
    1x
    80
    100

    Knees caved a bit, i didn't expect bands to be so rough. They got my quad in a seemingly healthy way for my knee, though, and i appear ready to start training it directly.

    Wide stance Goodmornings
    8x50
    5x80
    3x110
    3x125 PR

    Just a small record as my lower back is a bit too sore from regaining strength on deads and reintroducing bent over rows the past two weeks

    #2

    Knee Extensions
    I don't know 15lbs maybe
    10 reps bilateral
    2x10 unilateral
    8 reps unilateral

    Leg shook a lot, reps fell, knee feels great

    Seated Leg Curls
    Up to 120lbs for 2x10
    Hard today

    Kickback machine 3x10x85 PR

    Calf machine 4x25 weightless
    ****ing rough on my toes and left ankle

    #3

    Side Bends
    15x
    20
    30
    12x40
    3x10x50

    Serratus ab machine
    4x12x110lbs
    10 unilateral lying leg raises before each of the following sets
    20x50
    20x70

    And the legs were near the floor, one raises the other stays, the other raises one stays.. ultra hard way to finish the workout

    Hitting abs from side, top and bottom really does something vs just 1 exercise per workout

    It's like ab work keeps me safe through exhaustion instead of me having to keep myself safe while working abs
    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. #281
    Registered User DOMSPOWER's Avatar
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    Today i did 3 workouts again and it was ****ing awesome

    8 hours with 2 hours combined treadmill walking as well

    #1

    Bench
    Pinky grip here as well but should've made my lats wider to get elbows the last little bit out
    3x10xbar
    2x5x40
    3x55
    4x3x67,5
    16x67,5

    Might be a PR from never really having done more than 12 reps. I've done 10x10 with 65 i think

    Very high incline dumbbells
    12x12
    3x8x22

    And later i did triceps with the 20's lol.... Gotta up my numbers, these are rookie numbers

    #2

    Bent over Rows to sternum
    2x10x15kg bar
    10x55
    4x10x85

    Neutral grip Pulldowns 6x15x70lbs
    Working around a tight spot with light weights and really feeling my right arm pulled in the right place for benching

    Trap 3 Raise 3kg dumbbells
    10
    10
    8


    #3

    Rolling DB Extensions
    2x8x12
    4x8x20

    Reverse grip Pushdowns
    20x3, 6, 8 plates
    10plates x14, 11

    4x25 superset
    Hammer Curls
    Side Raises
    3kg

    I read a lot and did some other work as well. Nice.
    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. #282
    Registered User DOMSPOWER's Avatar
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    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)
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    It appears doing one leg at a time on the machines unlock super powers

    Box Squat bit below parallel
    3x5xbar
    12x2x50

    Deadlift with proper plates instead of deficit plates
    2x70
    12x2x90

    Uni Leg Extensions 4x8x15?lbs
    Toes in seem best after all these toes out sets

    Uni leg curls
    8x50lbs
    2x8x60

    The fragile area is now also the weakest. Bilateral masks that, i think.

    Glute Kickback 2x12x110lbs
    That's a 25lb increase in 4 days and unilateral work made almost all the difference

    No more avoiding bad spots. They're ready for more.

    Side Bends 4x15x30kg

    Serratus ab machine 15 and 14x90lbs

    Using minibands without double wrapping them on Monday, I'm gonna fight to ****ing beat my record and even reach 3 plates with the SSB
    Last edited by DOMSPOWER; 11-19-2021 at 07:11 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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  13. #283
    Registered User DOMSPOWER's Avatar
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    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)
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    Nutrition in working, I'm gonna have smaller portions and not even fill up on vegetables the three days per week i train light, so that my stomach has long hours of very little that needs to be digested.

    Very high incline bench
    3x10x20
    3x10x40

    I can really feel slight movements in my shoulder blades, so good **** is coming up

    Neutral grip Standing DB Press
    10x12
    3x10x16

    Neutral grip Pulldowns 10x10x70lbs

    I had a burn in the top of my lat on presses, and it went away as i worked my scapula functions on pulldowns

    Neutral grip Reverse Fly 5x10x60lbs

    Rolling DB Extensions 4x12x16 PR

    4x25x3kg superset of hammer curls and side raises which is a lot better now as well

    20x70kg bench on Wednesday YEEEAAAH
    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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  14. #284
    Registered User DOMSPOWER's Avatar
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    Fridays support work him me so well, today was rough and I'm now left with a headache

    Below parallel SSB Box Squat vs minibands
    Bunch of 4's and 5's without and with band
    3x3x60
    1x
    80
    100

    ****ing ****

    Wide stance SSB Goodmornings
    2x5xbar
    3x
    60
    80
    100
    120 PR

    At least i can psyche up decently on this variation.. but uneven **** with plates sliding out on warmup on both exercises

    I may do my third workout at home as it's abs, but overall this tired day will teach me to ****ing eat right and manage my weak point training properly so i won't have these low max effort days from having pushed weakest parts too hard
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  15. #285
    Registered User DOMSPOWER's Avatar
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    Spreading the workout up into 3 blocks gives me a break and better recovery sure, but then using that recovery to push harder is gonna **** me up

    I just gotta learn to moderate my efforts when i have to and do extra active recovery workouts

    Bench
    3x6xbar slower and tighter
    2x5x40
    3x50
    3x60
    4x3x70
    15x70 PR from just not having pushed it over 10 or 12 reps before although i could

    Muscles are still catching up to new joint postures and I'm ****ing bloated again **** **** ****

    Very high incline dumbbells
    15x12
    8x24
    6x24

    My shoulder has been off during all benching so i shut it down like a real man who does what he knows deep down needs be done

    Bent over rows to sternum
    2x10x60
    2x12x80

    Quite the cheating after i began pulling to a higher point, gotta clean that up

    Semi supinated chins 12 singles

    Reverse grip Pushdowns 4, 7, 9 and 10 plates starting at 20 and ending at 10 reps

    Holding back as needed and coming out stronger in the end

    Active recovery in a couple hours and weak points later. Will all be focused around my lats, upper back, hams and rotator cuffs to fix these under recovery issues
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  16. #286
    Registered User DOMSPOWER's Avatar
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    Weak points in legs and subscapularis is coming up fast now

    Box squat bit below parallel
    2x5xbar
    12x2x60

    8-9 minutes and just 5 minutes later i began my deadlift worksets

    Deadlift
    4x70
    12x2x90

    9 minutes

    Well, both of these took just 22 minutes from first to last work set, whereas often it takes over 40 minutes

    Super light hamstrings and abs

    Semi supinated chins 6, 5 and 4 reps with short rest

    3x10 internal rotations cos clearly my subscapularis improvements carry over fast
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    Man it's no wonder I'm tired quite a lot of days and slept 10 hours tonight, seeing as I'm finally tapping into my weakest points and helping my stiff muscles relax and my whole body regain strength again

    Very high Incline
    4x10x20
    6x40 yeah no, what I've been feeling is now clear as day my rotator cuffs not being ready
    3x5x30 kinda slow

    Even the 30kg is hard as **** for my smallest muscles, but it really made a difference to lower the weight today

    Standing DB Press
    10x12
    6x20
    2x8x14

    Short rest between sets

    Neutral grip Pull ups
    3x3
    4x2

    Short rest as well
    Less weight and more feel is really getting me.in the same mode I'm in during 12x2 squats and deads

    Pulldowns 3x12x70lbs

    Skipped the rest, even arm work, and truth be told, i don't wanna ****ing use my arms right now.
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    Today i did only my main exercises as they beat the hell out of me

    Front Box Squat below parallel vs minibands
    Up to 90kg with **** form

    Arched back Goodmornings wide stance
    Triples up to a 4x120

    Arch down neutral up apparently

    Tonight i did light pump work at home and caught an ab cramp for the first time in my life
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    Today was one of those days I kinda just had to suffer through, but fortunately it got a bit better underway

    Bench
    3x5xbar
    10xbar as I'm using my lats better after loosening rotators
    2x5x40
    3x50
    3x60
    4x3x72,5
    13x72,5

    Rotating arms in for finding the proper lat tension, then doing it again on the eccentric leading to over tucking.... Lol.

    High incline dumbbell 2x15x15 super fatigued from lat work

    Bent over rows emulating bench press
    15xbar
    4-5x10x50

    Neutral grip pull ups
    9 doubles
    4reps on last set

    Really nailing the overall lat tightness, am definitely gonna keep doing pull ups thrice weekly

    Reverse grip Pushdowns
    15x40
    3x12x60

    Neutral and eye height grip Reverse fly 3x10x30

    Done.
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  20. #290
    Registered User DOMSPOWER's Avatar
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    Today was ****ing awesome in the way that I honed a safe feeling and implementation of my weak spots instead of just pushing more weights and going to failure, so that even though I've clearly exerted myself, I almost feel as if I didn't even train

    Squat to bit below parallel box
    3x5xbar
    5x40
    12x2x60

    Felt better than usual so didn't have to lower the weight

    Deadlift 12x2x70

    This is the best move I've made in a long time

    Still felt bit off at the end of both exercises but NOTHING like usually

    Bodyweight high box Hatfield Squat 4x10

    Great for safe integration of my weak hamstring

    Serratus Ab Machine
    2x15x60lbs
    15x80

    Superset lying alternated Leg Raises
    10
    8+2
    6+2+2

    Gotta get em all without dropping my feet to the floor and rest pausing it

    Semi supinated chins
    4 doubles
    5-6 singles and 1 triple

    Just cruising with minimal to no rotator cuff burn feeling great afterwards

    Glute kickback machine 3x10x60lbs

    Finishing much lighter than before but paying attention and seeing how much harder it is in the problem area than I really thought it was

    Y'all know growth supersedes being as mindful as I was today
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  21. #291
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    Today was all about the lats, and I alternated pull ups with bench grip and incline at the same pace I use for my 12 doubles (not a superset but brief rest between each exercise)

    Pull ups
    7 singles
    7 doubles

    Paired with very high incline
    7x5xbar
    7x2x30

    Standing DB Press 3x10x12
    - Really continuing to tap into my left mid to lower lat

    Avoided all that usual burning and fatigue in my shoulders on both these press exercises due to this change in intent

    Cable Rows close grip
    10x5 plates
    3x10x8 plates

    Reverse flys 2x10x35

    Rolling DB Extensions
    15x12
    16kgx
    12
    9
    8

    Incline hammer curls 2x15x6kg
    - This was actually enough to tighten my forearm and start hurting my mid bicep a bit LOL

    Probably gonna have a small arm day the day after main bench to help grow these ****ers back up to their former glory
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  22. #292
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    Today took everything out of me and I've absolutely nothing to gain from doing support work

    Low block pull
    4x5x70
    Minibands
    5x70
    2x110
    Straps
    1x
    140
    160
    180

    Shifted forward then back right away, might've gotten red lighted in a comp. Don't care though, bar stopped completely then I rebooted that sucker

    Round back SSB Goodmornings
    8xbar
    5x50
    3x
    80
    100

    Never tried it before, the strain on my lower abs and low back is unreal. Knee is also sore in all other places than the problem area which is great, but I called it quits
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  23. #293
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    Originally Posted by DOMSPOWER View Post
    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?
    nice post. Thanks
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    Originally Posted by wesleyboy765 View Post
    nice post. Thanks
    Welcome to the party


    _________________


    Last night I got a real good hold on a part of my left lat, I'm really making strides and having great flexibility in my shoulders, and I wasted 12 hours in bed as if my lats wanted me glued down after all the good work.

    I went in with the plan to start at 40 and 50 and see how well my shoulders function there, but it was so easy I jumped straight to 60, which OF COURSE given my luck was too hard to hold far away from my face where it's comfortable with lighter weights, and no place else is good for me, had some rotator cuff burn and went back down in weight as the burn wouldn't go away.

    Rows really dealt with those weaknesses, though, and chins hit me all kinds of strange and even hurt the part of my bicep that I felt it in with baby curls three days ago, which I also take as a good sign that I'm building myself up faster overall now.

    Bench
    4x6-10xbar
    5x40
    3x5x60
    5x40
    10x40

    Neutral grip very high incline dumbbells
    15x12
    3x8x22

    Bent over Rows with bench grip and to sternum
    10xbar
    10x40
    3x10x50

    Semi supinated Chins
    9 doubles
    1x4

    Reverse flys neutral grip 3x10x27

    Rolling dumbbell extensions
    20x12
    16kg x12, 9

    Side Raises 2x10x12
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    Reading about a Janda situp and the Ab Pavelizer, I realized how to do the McGill mocilldified curl up correctly and really get my abs and obliques working right yesterday

    I actually did the McGill big 3 on the floor for a set each and they were comfortable in the ways they used to hurt in the past, so now I can actually reap the big benefits from them

    Today:

    Box squat bit below parallel
    3x5xbar
    Minibands double wraps
    3xbar
    2x30
    12x2x40 damn

    Deadlift vs minibands double wrapped again
    1x70 - used both sides of the bands and it was like a max top inch lol
    11x2x70 with proper band use

    I found out one of the bands is a bit tighter. They have the same thickness but different colors.

    Semi supinated chins 10x2

    Side Bends 2-3aec down and up
    10x20
    2x10x24

    Yeah this is a method I can actually use twice per week instead of having my ribs tighten.. really got me where I'm weakest too

    High box Hatfield squats
    4-5x10 with bodyweight

    Glute kickbacks 2x10x60lbs

    Unilateral leg curls 3x10x30lbs which was hard as **** for 2x8 a couple weeks ago remember

    Feels like I really hit my weakest muscles everywhere today while at the same time it was a relaxing yoga workout.

    Edit: after I ate I did an hour on the treadmill and then tried to work that sore spot in my chest with some Incline cable flys. 5x10 with 1 plate got me all kinds of feelings now for hours after. My opposite side upper pec is too weak and after tapping into it, my rib cage is more centered.

    I think on my twice weekly upper sessions I'm just gonna flat bench and then do incline flys and shoulder presses afterwards. That'll solve my weak rotator cuffs and upper pecs
    Last edited by DOMSPOWER; 12-10-2021 at 11:51 AM.
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    Today I managed to fatigue my upper pecs on flat bench through the art of oblique stretching and filling my lung with air completely

    Bench
    3x10xbae
    5x40
    5x5x50

    This should NOT be as hard as it was, but I'm glad I've finally come around to rebuild the right way

    Incline flys 5x10x1 plate

    Standing DB Press 5x10x7
    - Fatigue and soreness but none of the unhealthy stiffness and burn finally. Felt really good for me

    Neutral grip Cable Rows
    8x12 plates
    8x10
    3x10x8

    15 minute phone call about something important that wasn't worth postponing

    Semi supinated chins
    6x2
    3x3
    2

    Neutral grip Reverse fly 3x10x27

    Barely decline rolling DB Extensions
    3x15x12
    10x12

    Incline Hammer Curls 4x15x6 much better this time

    This will be my twice weekly upper workout. All these exercises for 3-5 sets each and 90 minutes or less
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    Today was a bit different as my inner calf tightens easily and affects my knee (no pain though)

    Box squat just a bit below parallel
    4x5xbar
    Minibands
    5xbar
    5x40
    2x60
    1x
    80
    100
    110 bit of knee cave

    Just how I had expected 2" below parallel to go

    Arched back Goodmornings
    10xbar
    5x60
    2-3x5x70

    Just getting the technique right

    Gotta do some work now and then the support work will be more technique based than usual. Perhaps it'll just make my active recovery session
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    The support work two days ago was awesome as I slowed down on a lot of exercises and really improved my abdominal brace with Janda situps. Today was awesome as well

    Warmed up with swinging my arm each way holding a 1,25kg plate in it. 2x10 each arm got me loose and tight as ****- doing it nearly every day for the past week or less has helped tremendously.

    Bench Press
    3x10xbar
    2x5x40
    5x5x50

    A lot of reps were about 2 sec up and down, but I need to do just a bit better at holding it in place between reps and before racking. I'm so close now

    Very high incline fly 5x10x5
    - eccentric did wonders with dumbbells

    Standing DB Press
    3x10x8
    2x8x8
    - almost slow reps to really build those rotator cuffs

    Pinky grip Bent over Rows
    3x10xbar
    10x40
    5x10x50

    Much better control now with a better abdominal wall

    Semi supinated chins
    7x2
    3x3

    Rolling DB Extensions
    3x15x12
    2x11-13x12

    Incline Hammer Curls 3x15x6

    Reverse fly 3x10 much harder as last exercise

    It was my birthday yesterday and I now own a luggage scale to measure band tension with.
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    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)
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    I wasn't sure if my leg training is the best because all the heavy weeks and banded sets are very hard on my knees. Then I timed it with 30sec rest so it took a couple minutes longer on squats and it helped. Then I did tempo stuff on obliques and hamstrings which turned everything the **** around.

    Box Squat bit below parallel
    3x10xbw Hatfield style
    3x5xbar
    Minibands
    2x4xbar
    12x2x40

    Deadlift vs minibands
    12x2x70

    Semi supinated chins (also 30sec rest)
    11x2
    Matching the total reps of the last 2-3 consecutive upper sessions

    Then I took a 10 minute break to call a friend about something important and waiting for him to call me back

    Janda situps 4 count up down
    2x4
    Then he called, I said make it quick and then we kept going for 9 minutes lol
    3x4

    Side Bends 4 count up down 3x10x24

    Glute Kickback machine 3 count up down 3x10x50lbs

    Seated leg curls 3 count hold 5 count down 3x10x30lbs
    - ****ing killer on the fragile part and it was just what I've been needing

    Let's see if I can do some of this again on Monday, I'm tired of being so dead after the max and 3 rep max work, and I think the super light tempo approach may be just what I should've been doing those days all along
    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. #300
    Registered User DOMSPOWER's Avatar
    Join Date: Jan 2016
    Age: 28
    Posts: 829
    Rep Power: 835
    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)
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    Yesterday I did 5 sec down 5sec up bodyweight squats and man did they beat my legs in the right places. I just did some triples but the control was on a whole other level.

    Today bench was harder cos I did better
    No need to do a fast rep if the speed comes at the cost of feeling everything that happens in all parts of the lift

    Bench
    3x5xbar slow
    2x5x40
    5x5x50

    Very high incline fly 5x10x5
    I found the rotator cuff issue and corrected it, so now next round of bench will be better

    Standing DB Press 5x10x8

    Neutral grip Cable Rows 5x10x8plates

    Neutral grip Reverse fly 3x10x27
    - MUCH better now

    Rolling DB Extensions 4x15x12
    - very hard last set

    Incline hammer curls 4x15x6
    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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