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  1. #301
    Registered User DOMSPOWER's Avatar
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    Age: 28
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    My leg awareness has improved immensely and I know the strength loss will be a temporary investment towards extreme gains

    SSB Box Squats below parallel
    3x3 slooow bodyweight
    3x5xbar
    Miniband (which is how I set it up all along after the first try apparently)
    5xbar
    3x40
    Double wrapped miniband like I've been supposed to
    2x2x60
    1x
    80 sucked
    80 decent

    **** me the double wrapped bands are intense. Forgot my luggage scale again but I'm positive that they make a total of 60+kg at the top.

    Wide stance SSB Goodmornings
    10xbar
    3x
    70
    90
    110 hit me much better than usual so the last rep was an unexpected grinder

    I've much more energy now that I'm actually using my legs proper and hitting the right places instead of just piling on weight and draining myself

    Back raises 2x10xbw
    - ok now the improved load distribution can begin to suck it

    Good girl machine 2x8x85lbs

    Janda Situps 5x3
    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. #302
    Registered User DOMSPOWER's Avatar
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    Age: 28
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    This morning I heard that in Cali prisons they have untrained new cell mates do 500 burpees a day and the fatties take up to 3-4 hours to get through it in the beginning

    So I did 50 and my lungs began to burn at the end!!

    But somehow even though my legs got wobbly it was safe for my knee and also it made my legs, shoulders and trunk function better

    It fixed some mental lack of clarity from all the daily training I do as well, much better than reading and book or going for a walk to recalibrate

    When it got tough it became a form of meditation

    __________________

    In the gym I walked only 10min on the treadmill and felt I didn't have to as the burpees warmed me right up

    Bench
    4x5xbar
    5x40
    5-6x5x50

    Got a much better hold of my lats and it went a lot better but affected much of my support work

    Very high incline fly 5x10x5

    Standing DB Press 5x10x9
    - 100kg more volume than last time, ha

    Pinky grip Bent over Rows
    2x10xbar
    10x40
    5x10x50

    Semi supinated Chins - 30sec rest
    10 doubles

    Neutral grip Reverse Fly 3x10x27

    Rolling DB Extensions 4x15x12

    Incline Hammer Curls 4x15x6

    I'm still feeling the burn from burpees a bit when some sets got a bit rough on rotator cuffs and lats

    Burpees = Freedom
    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. #303
    Registered User DOMSPOWER's Avatar
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    Age: 28
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    By the power of burpees, my legs are now ready for real speed work and my lats have gotten an extra bump up to the point they're killing me today

    Box Squat just below parallel
    Bw, bar, bands etc
    Double wrapped 43kg total (3kg more on my right side)
    3x40
    12x2x60 with 30sec rest

    Deadlift
    Up to 73kg band tension which happens to be 13kg too much for my conservatively estimated 4 plate max off the floor
    Straps
    12x2x100

    I guess with the straps I cheated by getting more rest time.. not sure. On many sets I strapped up at 25 sec

    On many reps i kinda looked like Lamar Gant as well

    But man did it **** up my legs and abs

    Back Raises 3x10xbw

    Janda Situps 4x3

    Uni Leg Curls 3x10x30lbs

    I'm doing so much better, just don't wanna kill myself and learn the hard way that I'm actually dead
    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. #304
    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 coincidentally used a bench that has a slight decline instead of an even angle, and I found it's MUCH more comfortable for me. It was almost as if I've no trouble. Then for the support work I found that kinda just cruising through fewer total reps makes it easier to use my muscles properly and my joints feel a lot better, even though I was actually more coordinated and stronger than usual.

    50 burpees cos I went to the gym quickly after an earlier breakfast as I'm having guests over to celebrate my birthday.

    Bench
    3x5xbar
    2x5x40
    5x5x50
    Slight incline 5x50 felt almost as good although bit of aching on my inner arm

    Quite a long chat with an old time strongman champ

    High incline DB fly 3x10x5

    Standing DB Press 3x10x9

    Wide neutral grip Cable Rows 4x10x8plates

    Chins 30sec rest 10 doubles

    2 sets of rolling extensions, I think this exercise has run it's course
    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. #305
    Registered User DOMSPOWER's Avatar
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    Age: 28
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    Today's workout was fueled by two pieces of birthday cake

    Front squat to a box 2" below parallel
    4x5xbw
    3x5xbar
    43kg bands
    3x2xbar
    2x1x40
    4-5x1x50

    Much better rack position now

    Arched back Goodmornings
    2x8xbar
    5x40
    3x
    60
    60
    80
    90 PR

    Janda Situps 3x4

    Back Raises 3x10

    Good girls 3x10x55lbs

    And then I decided to end the day with some fun

    Standing Barbell Calf Raises in my Squat stance
    10x
    Bar
    60
    80
    100
    130
    8x160

    The first time I ever did these, I did 20kg jumps to 160 where I got all 10. It was horrible but I got em lol
    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. #306
    Registered User DOMSPOWER's Avatar
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    It appears warming up with front raises is key

    That movement really taps into my upper chest and shoulder, it's horrible and effective

    Bench
    3x10xbar
    2x5x40
    4x5x50
    10x50

    I'm really just waiting for the 50kg to feel good on all sets instead of off in the beginning

    High incline DB fly 3x12x5

    Front Raises
    20x2
    4x15x3
    Got easier as I worked through the fatigue, so there's definitely weakness there keeping me weak on bench

    Pinky grip Bent over Rows
    15xbar
    3x15x40

    Semi supinated chins 30sec rest
    9 doubles
    1 triple

    Neutral grip Reverse Fly
    12x20
    3x15x14 with proper squeeze

    EZ bar skull crushers 3x15x18

    Pinwheel Curls 3x15x10

    Janda Situps with a faster 3 count 3x5

    I've definitely found my path now.
    Last edited by DOMSPOWER; 12-29-2021 at 04:35 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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  7. #307
    Registered User DOMSPOWER's Avatar
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    My calves are still sore from the raises earlier in the week, haha. And lats and pecs are beat. No support work today

    Box Squats bit below parallel
    4x5xbw
    2x5xbar
    43kg band tension
    2x3xbar
    2x2x40
    12x2x50 rest 30sec

    Deadlift with a deficit as high as the barbell
    4x5x60

    This is the only variation I can think of where squatting the weight up is ideal

    In a couple weeks I'll have moved and started (mostly) online school. I'm very tempted to spread the training out and add in bodyweight/home work, so that I can get up at 6am every day and train 2-3 times per day
    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. #308
    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 really got my weak spot in my shoulder connected to the rest of my body

    Bench
    4x10xbar
    5x40
    5x5x50 short rest as I really got it dialed in
    3x10x40

    Dip machine
    20x30lbs
    3x15x70

    ****ing awesome for that fragile spot. Better than front raises for sure

    V handle Cable Rows
    2x15x8plates
    13x8
    15x7

    My lat was about to explode from the improved shoulder connect

    Chins
    9x2
    1x4

    Superset front raises 5x10x3 and then side raises for the latter 5x10x3

    Pinwheel Curls 3x15x10 no rest
    Bicep is deeply connected to the fragile spot

    I'm actually feeling great now that I was doing something healthy and not having to really push for anything to 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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  9. #309
    Registered User DOMSPOWER's Avatar
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    Age: 28
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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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    Just had a GREAT extra workout

    Incline close grip push ups 7-8x10
    Really dialing in the setup and targeting the bad spot

    Miniband rows using that arm over lat setup for short ROM 8-10x10
    Crazy good connection that helps a ton

    Bent over side raise superset Cuban Press 3x10x3kg

    I'm toying with the idea of continuing the lower body setup but every third time going light and doing the leg work my knee needs but I often have to skip after pushing the weights on barbell and for now taking upper body training in a more rep based route with this template:

    Day 1: lower
    2: push
    3: pull
    4: lower
    5: upper
    6: arms
    7: repeat

    Some days can be done at home sometimes and with 2-3 workouts a day to really help pain and discipline.
    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. #310
    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's reads were kind of a bitch and a half as the warmups were slow, but the hands helped a ton. The body adapts to the increased tension, and that is also why when the weight got rough again and I added more, it began to move better again. All in all not THAT weaker than usually at the top.

    Deadlift off the floor instead of the low block
    3x5x70
    Minibands 34kg
    3x3x70
    2x110
    1x
    140
    140
    160
    180

    Nowhere near the grinder that was from of a low block 4 weeks ago.

    Rounded back SSB Goodmornings
    2x5xbar
    2x3x40
    3x
    60
    80
    100 PR tie apparently
    110 PR

    Not really a limit set but uneven ....

    Wide stance SSB Calf Raises
    15xbar, 40, 60
    3x15x80

    Uni Leg Curls 3x10x45lbs

    Side Bends
    15x22
    3x15x30
    A diagonal bend hits me real good

    Janda Situps 5x3

    I'm benching tomorrow instead of in two days. It's now Tuesday and Saturday and I'm having an arm focused day on Thursday.
    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. #311
    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 really got a hold of my lats on bench and made it into pockets for my upper arms. You'll see it affected my rows for the better as well

    Slight decline bench
    3x15xbar
    6x10x40

    Dip machine 3x15x60lbs

    Pinky grip Bent over Rows
    3x10x60
    Dead stop
    3x5x90

    Neutral grip Pull ups
    4
    4
    3,5
    2

    Bent bar pushdowns 6x12-18x11plates

    I'm very much looking forward to my lat, abs and rotator cuffs/rear delt work later.
    Last edited by DOMSPOWER; 01-04-2022 at 06:48 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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  12. #312
    Registered User DOMSPOWER's Avatar
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    Today I took my first crack at an arm focused upper body day and it was great

    The weak spot in my shoulder is apparently targeted most with my arm behind my body, but I think the partial raises were part of making me able to use more range of motion safely (I've yet to do it weighted but I can tell I'm ready)

    Dead hangs
    3x15 count
    Pull ups
    5x2

    Got a weak spot in my strong lat pumped

    Narrow grip Slight decline bench
    15xbar
    3x15x30

    Dip machine with upright posture
    2x10x80lbs
    2x20x50

    Gotta be really careful but the deep stretch is worth it

    EZ Skull Crushers 8x8x28

    Superset Pinwheel Curls 8x8x14

    Unilateral Pushdowns with elbow behind my back 4x15x2 plates

    Straight bar arm supersets
    20x8 and 3 plates
    20x9 and 4
    No rest from here
    18x10 and 20x5
    3x?X10 and 6

    Reps dropped too quickly compared to the old days

    Face Pulls 3x15x2 plates

    Superset Barbell Wrist Curls 3x20xbar

    Elbows drop too quickly and above my right wrist I felt some hurt that seem connected to the hurt in the shoulder.

    Overall awesome day.
    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. #313
    Registered User DOMSPOWER's Avatar
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    When I have vertical shins while sitting down instead of my feet under my ass, the knee feels a LOT better

    I realize I can have no pain during the day if I just don't load up the quad

    So today's burpees were replaced with 5-6 supersets of 5 box squats and 5 push ups, which was much better

    I got me a clock radio and am gonna get up at 7am and soon 6am so that I can more often get the morning workout and stretching separated from my gym session

    Box Squats
    3x5xbar
    43kg bands
    3xbar
    2x2x40
    12x2x50 with 30sec rest

    Deadlift with 73kg bands
    3xbar
    1x70
    Straps
    2x70
    12x2x80 with 30sec rest

    That was oddly 45 minutes or longer starting at the first empty bar squat to the last pull.

    Seated Calf Raises 3x8x1plate a side

    Unilateral Leg Curls 3x8x40lbs

    Janda Situps for only 2x5 cos hams were done

    Diagonal Side Bends 4x20x22

    I feel tired but great now. It's amazing.
    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. #314
    Registered User DOMSPOWER's Avatar
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    I'm developing so greatly, I have to stop early

    Conditioning part to begin with once again as my clock radio didn't ****ing wake me up earlier as it was supposed to:
    5 Hatfield squats
    5 calf raises
    5 push ups (found partials are best)

    5 rounds all bodyweight

    Stretching of the legs only actually..

    Workout:

    Flat bench
    5xbar
    3x10xbar
    6x10x40

    On the second work set I found a whole new position for my arms in my shoulders into the best. Like shoulders are both pressed down into the lats and up into the bench at once.

    It was so ridiculously easy I only stopped cos I need the upper back muscles to adapt and cos the dip machine actually made it happen so I tired myself on that exercise instead

    Dip machine
    15x50lbs
    3x10x90

    Pinky grip Bent over Rows 6x10x60
    This new groove is so comfortable you wouldn't believe it

    Semi supinated Chins
    4x3
    6x2
    Shiiiit the softness in my lat has stiffed up now. It's so healthy that continuing is dangerous (only those who train hard can understand)
    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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  15. #315
    Registered User DOMSPOWER's Avatar
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    I've remembered band measurements wrong. And although I'm not sure yet that I got it completely right, I now know why I've had some unexplainable fatigue here and there from my hard workouts. And if I'm right, well my 180kg deadlift was 255kg or just over a quarter ton at the top.

    SSB Box Squat below parallel
    3x5xbar
    110kg band tension (92kg at the bottom)
    3xbar
    2x40
    1x60
    1x80

    Meaning 172kg bottom and 190kg top if I'm correct.

    Arched back SSB Goodmornings with close stance
    10xbar
    5x60
    3x
    80
    90
    100

    Weird feeling in my knee and feeling kinda drained from all the hard training and since realising I've pushed much harder than I thought. I'll rest now.
    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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  16. #316
    Registered User DOMSPOWER's Avatar
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    This morning I found lower lats to have a disconnect, so I did straight arm holds against a band to target them, and I found my bodyweight squats got a lot better from the improved lats

    You can see how lacking they are and how I beat them in the gym. Even chins were a lot different long as I kept lower lats tight

    Bench
    3x10xbar
    10x40
    2x10x50
    15x40

    Bent over Rows
    10x60
    2x10x100
    Kinda off.. as in some parts (mostly lower) get hit and other big parts don't... Maybe I need to train more like a beginner.

    Shovel grip Cable Rows leaning forward 3x15x4 plates

    Semi supinated Chins 8x3

    Front Raises
    15x2
    3x15x4
    Full ROM and feeling almost like a normal exercise now

    I think I need to focus on 3 things:

    1. Lat connection.

    2. Hamstring endurance (which is best trained when calves are upped also)

    3. Not loading up my quads in and out of the gym (even when sitting, keeping feet under or in front of knees instead of under my ass)
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  17. #317
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    Last night I learned my right glute is way too weak and this morning I got to the gym at 7:20am when the gym was nearly empty, which was ****ing awesome

    Triangle handle Cable Rows
    3x15x3plates
    15x4

    Slight decline close grip bench
    15xbar
    2x15x30

    First set was really easy and comfortable, second set was much tighter the right places and ****ing hard on my shoulder

    Upright Dip Machine
    15x50lbs
    3x10x70

    The rest was done in 25 minutes

    EZ Skull Crushers
    7x8x28
    10x28

    Superset Pinwheel Curls
    10x14
    5x8x14
    2x10x14

    Straight bar cable supersets
    Pushdowns 5x8-16x12 plates
    Curls 5x10-18x6 plates
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  18. #318
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    Improving my glute awareness and doing butt walks has been awesome.

    I measured the bands again today, now they're 118kg LOL.
    Then after I put them on the barbell I tried again and they were about 80kg in total... Maybe bit more. I don't know if maybe they just needed to be stretched out of the rolling pins they're attached to or something....

    I also found that what I thought was 34 and 73kg band tension is actually - if the luggage scale is accurate - 73 and 160+.... So I've been doing speed work with 240+ at the top since before I maxed out with 253 at the top!!

    Back Raises 3x10
    Nice activation overall

    Box Squat bit below parallel
    3x5xbar no need for bw squats after doing glutes
    Minibands 80kg
    3xbar
    2x40
    12x2x50 with 30sec rest

    Might remove 5kg next time

    Deadlift with 73kg bands
    3x70
    Straps
    12x2x80 with 30sec rest

    Much more effective now with less band tension. Better technical awareness, better for rehab too.

    I'm probably gonna add 5kg next time.

    Back Raises
    12xbw easier now
    3x10x10

    Side Bends 3x15x32
    Harder on left glute and QL than any of the obliques

    Seated Calf Raises
    20kg one side 15 on the other
    12 or 15
    10
    10

    Feels like I didn't do much training cos of how good my muscles and joints feel
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  19. #319
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    As I become better at targeting my weakest points, I both begin to feel as if I barely trained and have a more dull mind long after. But, as with most things, a lot of that is just a matter of mind.

    Bench
    3x10xbar
    10x10x40

    Not consistent enough back tightness to start pushing reps, but this is DEFINITELY a big improvement.

    Front Raises
    15x4
    3x15x5 free PR maybe

    These raises really got my left shoulder back in place. Very underrated exercise.

    Close grip Pulldown Rows with a MAG lookalike handle
    20x50lbs
    3x15x70
    12x70

    Neutral medium grip Cable Rows leaning far back to improve my upper back tightness as traps are to be dug into the bench
    20x5 plates
    2x15x8

    Wrist Curls
    20xbar
    15x40
    Snatch grip which turns out to hit my weak spot above the wrist MUCH Harder
    15x40
    12x40
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  20. #320
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    My body doesn't work today but we definitely know the bands aren't putting me over 4 plates off the box

    Box Squat
    5x5xbw
    3x5xbar
    2x5x40
    3x60
    1x
    80
    100
    120 PR
    140 didn't even come off the box

    Arched back heels together Goodmornings
    10xbar
    5x
    60
    80
    100 PR across stances with an arched back

    Bright side is I now know my right leg haven't been rotating enough outwards. That little extra rotation made a big difference technique and pain wise.
    Last edited by DOMSPOWER; 01-17-2022 at 09:47 PM.
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  21. #321
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    Today's changes speak for themselves

    Ubrack with a band pulling the bar into the rack
    5 sets with barbell maybe 3-7 sec

    Bench
    3x10x40 last one was slow with much lat tension and that made it waaaaay harder
    7x5x40

    Tbar Rows
    15x20kg
    12x40
    8x65
    2x6x90 pathetic
    50x40 comfy

    Reverse flys 3x15x20kg

    I found that pushing down on the fly handles got me fired up exactly where I feel weak when I begin to overtuck/resist over tucking
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  22. #322
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    Finally starting to work rehab across the finish line

    Yesterday I walked up and down a hill and stairs a couple times then did 2-3reps dip lockout and pull ups 5 supersets going slow and holding it

    Today:

    20min bike

    Paused squats
    3x10xbar
    2x5x50

    I really think I've just sucked at recognizing there wasn't much wrong I just needed to ****ing recover

    High incline reverse grip bench 4-5 slow reps maybe 5 sets with the bar. Felt good for once on incline

    Front raises 3sets

    Reverse grip pushdowns 5 sets

    Machine rows 3 or 4 sets

    I'll be training more on the feel as things I notice and need are pulling me in different directions and I kinda just wanna give my body a chance to show me what's best as I stabilise on something useful. Home training is gonna happen more now again and maybe more than ever.
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  23. #323
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    Today's meant for cruising

    Goodmornings with bar made me more sore not more warmed up around my shoulders and lats

    Uni backwards kick machine 3x5x70

    Hanging knee raises 3x8

    Cuban db press 3x8x2kg

    Should be pretty clear why I didn't just use SSB for giodmorjings
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  24. #324
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    Earlier today I did two exercises in alternated fashion

    Reverse grip inverted rows
    5
    5
    3
    2

    Close grip Push ups
    3
    3
    2
    2

    Wanted to do more sets but gotta listen to those ligaments.. with more sets lower reps I think I can do more total reps with less aches at the end

    And now I had 25 minutes of rough wellness:

    One knee raised and opposite shoulder raised a bit as well off the floor in two different ways:
    Band against both hands 3x10

    Band against both feet 3x5 - clear weakness

    Band against feet using both of them and not shoulders 3x10 easier

    Handstand position 3x10-15 count

    Band against both feet, pulling one at a time 3x10 harder but now gotten easier from exposure

    50 band rows with very little inhibition near the chest which is very good news

    I'm hardening little weak points everywhere a day at a time and I feel fresher for it.
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  25. #325
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    My shoulders are definitely coming back up, and I think if I just give them some rest from the hard exercises now, they'll start regaining strength fast

    Close grip bench press
    3x10xbar ending at touching the chest every rep
    3x5x40

    JM Press
    10xbar
    2-3x10x22,5 that elbow need greasing

    Incline curls
    15x5
    2x8x12
    10x8
    12x8

    I've come up with the brilliant idea that supersetting medium to heavy incline curls with light incline curls will help really take advantage of the stretch both with load and with blood flow

    Reverse grip Pushdowns
    20x6 plates
    20x7
    20x8
    20x9
    20x10 with bit of rest pausing

    Y raises lying on the floor 3x5x1

    I felt that mostly in front delts, bicep and trap but it seemed to help my shoulders feel a lot more stable and healthy, and I did 10 push ups to confirm it.
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  26. #326
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    Had I stayed down in weight, I could've probably gotten something great out of today in spite of being shut

    Deadlift
    3x5x60
    2x3x100
    2x120 easy and fast
    3x150 hard

    Reverse hack squat 1x8xbw which felt hard in a very good way but today calls for less than bodyweight so moved on

    Leg Press
    10xnothing
    10kg per side x8, 8, 10

    I can feel my body getting better in every measurable way, so I'm just waiting for it to show.
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    Started the day with band:

    Neck extensions 5x10

    And shrugs 4x20

    Really helped center my rib cage. Neck training is extremely under rated for posture.

    And ended the day with 3 supersets of 10 gradually longer range ab wheel against the wall and 10 knees to elbows
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  28. #328
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    Today was a revelation of how much I've overtrained my joints the last many years

    Bike 20min

    Reverse flys 5x15x15lbs two grips

    Very high incline fly/press hybrid 4-5x12x5kg

    Standing DB Press
    20x5
    3x15x5

    Side Raises 4x12x2

    V handle Cable Rows 3x15x6plates

    This workout made me sore and tired in so many little places you wouldn't believe it
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    Yesterday began with 6 total sets of band leg lifts 3 different ways for my hips

    Ended with coma cos I got 4 total hours of sleep as I had to drive to my friend and help him

    Today I found my sore ham tendon relies on leg curls but it bas to be ultra light and also my right top QL is weak, cos I did side bends with keeping hips steady but raising my shoulder instead of the usual hip movement version

    Goodmornings
    4x6x20
    6x40
    3x6x60

    Headache lol

    Partial Leg Curls 3x20

    Good girls 2x20

    Side Bends 3x15x21kg way harder than the other one and therefore easier on my ribs even though I hit them directly this way

    I wonder what style of training I'll do later and/or tomorrow
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    Today I warmed up a bunch, felt I might have had 2 plates in me if I had just begun with narrow grip and ended with really tapping into that weak spot up high in my serratus. I believe that is connected with the QL imbalance- force is distributed unevenly down the chain and one QL takes more load than the other.

    Band pull apart 3x6

    Walking with one dumbbell overhead 3x3kg

    Dead hangs 3x12 count

    Bench
    3x10xbar damn easy to do right
    3x5x40
    3x5x60 this is where setup and technique was rougher but still MUCH better

    Narrow grip Bench
    5x60 much easier
    2x3x80

    Apparently narrow grip is both safer and stronger

    T bar Rows
    10x1 plate
    15x2 plates
    2x15x3 plates
    25x2 plates

    Decline Dumbbell Flys 3x10x2kg
    - shaky sets because of this weirdly weak spot
    - very comfortable nonetheless
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