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  1. #421
    Registered User DOMSPOWER's Avatar
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    I'm doing very well but the collar bone needs more time to tighten up properly like the way it did when my neck muscle got strained and I'm tired of having bench be all over the place because of it. So am just pushing lower body for a few weeks now.

    Squat
    3x5x5 paused and following 5 supported unilateral RDL became turns out engaging the weak point as part of warming up helps with knee pain and execution

    2x5x40
    Waiting this long to start applying wraps cos of how much better I'm doing
    3x60
    2x80
    1x
    95
    110 much better
    120 so little knee movement that most would not even bother repeating it, which i will do next time

    Bench
    10xbar
    2x5x40

    Romanian Deadlift
    10x60
    8x80
    2x8x110 PR? It's not like I did this exercise much ever and back then was with no awareness really of the high ham stretch

    Decline bench situps 3x15

    Ab flex against 14kg dumbbell 3x15

    Neutral grip Reverse pec deck 3x15x10kg which hit really well since this gym has anatomically sound machines made for only this gym as part of their brand

    Skull Crusher type seated machine with elbows on a pad 2x50x10kg

    Great times ahead.
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  2. #422
    Registered User DOMSPOWER's Avatar
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    Yesterday I got my second massage, and she actually found a muscle that was relaxed.

    My squats were better, and I found that sitting on my heels (or at least attempting to) between a lot of sets before I put on a full plate went a long way to help my vmo become able to get loaded up.

    After squats I just focused on getting some healthy stretch and blood flow into my pec minor, bicep, forearm, lower inner hams as they are apparently super tight and enjoying the general work and relief on my ribs (they actually wanted to tighten up on the last set of RDL believe it or not).

    Squat
    Bunch of mostly triples with empty bar to get lower (stretching lower quads helped tremendously)
    3x3x40
    Wraps
    3x60
    2x80
    1x
    95
    105
    2x120 first rep to parallel and second rep almost no knee movement and great torso stiffness, easy as well.

    Bench Press 4x10xbar

    RDL
    10xbar
    3x10x60
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  3. #423
    Registered User DOMSPOWER's Avatar
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    Today was a lazy work day, one co worker was all messed up from the weekend and asked us why his dick won't sleep, showing us a knob in his pants....

    During a particularly dead part of the day I did diamond push ups against a corner of a pillar, as if a wall push up but against a pillar.

    8x12
    1x10
    1x20

    Helped a lot to recondition my tight pec even if it gains most from the stretch of one armed push ups against a pillar (just not nearly as many reps and sets).

    I'm thinking people around the world are doing serious things... Indians were (and still are in some places) doing 1000+ squats a day and wrestling, inmates in California penitentiary are doing 512 burpees every day......

    So I think I can at least do hundreds of weightless leg extensions and leg curls, minimal weight presses, pulls, hip extensions and maybe abs a day since all that stuff really flushes out soreness and helps me stretch and recondition.

    Edit: at night when I got home I did the light band rows to sternum the same way as I did the push ups.... Hands to chest and elbows out somewhat. All stiffness and soreness DISAPPEARED.

    I did 1-2 sets of maybe 15-20reps
    Then 4x25

    Amazing.
    Last edited by DOMSPOWER; 10-10-2022 at 01:16 PM.
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  4. #424
    Registered User DOMSPOWER's Avatar
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    Today I barely did any reps at work and also we're growing tired of the ****ty and repetitive tasks.. But I'm feeling and moving much better.

    At 5am i did 2x50 weightless leg curls and extensions on the bed and 2x50 partial super light band rows. Felt good bad.

    In the gym at 3pm:

    Close neutral MAG grip Pulldowns
    15x95lbs
    2x10x135
    Went into it thinking I was tired and had to babysit the muscle for recovery but it is very sharp and coordinated now.

    Haney Shrugs
    2x15xbar
    2x20x60

    At the same height on the rack I did bodyweight tricep extensions hands together and ass up to make it easier for 3x15
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  5. #425
    Registered User DOMSPOWER's Avatar
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    This morning before 5am I did 500 total reps across 5 different exercises, 200 of which from a partial crunch that felt really good.

    Then I went to work and afterwards straight to the gym for a short round of abs.

    Side Bends with the bend happening below the ribs
    3x20x12kg
    15x16
    2x12x24

    Ab Coaster for 5 progressively heavier sets with almost no rest.

    Tomorrow it will be interesting too see where I'm least messed up and what muscle seem to improve my work health the best. But I think it'll be a home session to recover better and leave me with more time for math homework since I'm using public transportation.
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  6. #426
    Registered User DOMSPOWER's Avatar
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    Today at work I found out its really my serratus that benefits from the push ups, not so much the pecs (at least in comparison).

    So tonight at home I just did the following supersets:
    4x25
    Little less than half rep miniband pushdowns
    Elbows up in front almost full ROM curls with the other band

    2x5 and 10
    Serratus push ups
    Barely bent over miniband row with elbows raised to the rear as that angle and connection helps take load off the pec when I do the lifting at work in the particular upright row type of way that I have to.

    Tomorrow will most likely be no training but believe me the work is taking its toll on my muscles and tendons, so that will serve me well for Saturdays leg day.
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  7. #427
    Registered User DOMSPOWER's Avatar
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    Finished the work week better than I thought I would, and at the gym I found out my shoulder issues have to do with shoulders coming too far back and kinda disconnecting from the rib cage.... Serratus training and being mindful of not having them too far back during training is hopefully the cure!

    Standing dumbbell press
    15x3kg
    4x10x6 clearly come clavicle weakness going on so that tiny weights fatigue me

    Side Raises 3x15x2

    Wide grip Pulldowns 3x12x50lbs

    Just doing light movement for my joints at this point, but in 3 weeks at my nephew's baptism I will move, feel and look a lot better.
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  8. #428
    Registered User DOMSPOWER's Avatar
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    I can tell I'm getting better and stronger fast, but my body need time to adapt with all the work and training to cause that progress.

    Warmed up thoroughly with 10min crosstrainer and some quad/hamstring stretches, serratus push ups against a rack, top back raise on the GHD and weightless bent over side raises.

    Paused Squat
    6x3xbar found out that at most an inch less wide stance makes it much easier for my thighs to do their thing
    3x3x40
    No pause
    3x60
    Wraps
    2x80
    1x95
    1x110

    RDL 3x10x60

    Leg Press with close stance and coming all the way down with the weight on the balls of my feet to mimick a squat I do here and there at work to stretch the lower quads and calves
    10xno weight
    10x25kg on one side
    2x10x25kg per side
    Great exercise when done lightly and no concern for going near failure.

    I might do a bit of abs later, but school work and recovery is of utmost priority today.
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  9. #429
    Registered User DOMSPOWER's Avatar
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    Today's workout will be repeated mon/wed/fri with the same weight on shrugs each time and ultra light exercises vary based on what's tight and what's always useful for gen pop. Tuesday will be torso, Thursday abs and arms, and Saturday legs. It seems pointless to squat heavy since it loads up lower thighs and my lats beyond what they're ready for with the exercises that stretch and recondition them to the point I can actually squat heavy.. meaning squats themselves does very little to get me back to full strength. So I'm thinking of doing seated goodmornings instead, so that I can still absorb the weight on my back, and since my inner hamstrings keep my from really training my adductors to handle much weight in the bottom for the time being.

    Haney Shrugs
    30xbar
    10x40
    3x10x50

    Much more comfortable technique today, as I'm using my lat much better, which also made the physical work pretty easy on my shoulders and ribs today.

    1-3 ultra light sets of Russian Twists, dip machine, pulldowns and back raises.
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  10. #430
    Registered User DOMSPOWER's Avatar
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    Today I've been very energetic, and I suspect my newfound lat balance play a role here. I kept lifting trays and felt nothing in my shoulders most of the time, but it is still hard to train them so the weight was ultra light yet very hard for the muscles.

    Suitcase Carry 15m one side and 15m back with the other side
    3x1x12kg

    This did wonders for my lat and rib cage, so I will keep it in as a warmup exercise.

    Bench Press 3x10xbar

    Incline Dumbbell Bench Press 3x15x7kg

    Machine Rows 3x15x30kg

    Pulldowns with some kids
    2x15x70lbs
    15x90

    Reverse pec deck 3x15x30lbs

    Short rest rope curls 2x20 and a set of 50 extensions with the same weight.

    This is the best I've felt after a torso workout in ages.
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  11. #431
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    Doing an abs and arms day was awesome, as the flow between small exercises is nice, and because ab exercises prepared my lats and shoulders for the arm work, whereas back when I did 100 upper arm sets per week, I was really tight and used the arm motion during the exercises themselves to loosen me up and didn't yet know the value of an work for the problem.

    Ab Press against plate
    2x20x5kg
    3x30x10

    Terminal Crunch 3x15xbar

    Side Bends
    24kg x10 and 15

    Unilateral cable supersets no rest
    Pushdown 20x3plates
    Curls 20x2plates
    4 supersets

    Got me pretty sore in my forearms but to be fair I lift trays with one hand for hours every day.
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  12. #432
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    Today I did super light pulldowns at home LOL.

    Realised I can do it bent over with a band.

    Doing shrugs light thrice a week may have been a bad idea, as it seems the improved lat balance gets the trap and neck going more now, and the physical work itself is pretty hard.

    So yeah I'm gonna do shrugs on torso day only and do my ultra light recovery work at home now, so I can get home earlier and have more free time to study and kick back.
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  13. #433
    Registered User DOMSPOWER's Avatar
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    Had much better energy during this week than the other weeks on this job, but was still drained this morning and had to warm up my ribs/lats more than usual.

    Also my neck is getting tight and stiffening my tongue.

    8kg suitcase carry 5 sets to warm up more

    Seated Good morning
    5x5xwomens bar
    5x35
    5x55
    5x75

    Way too easy and helped me more with my lats than squats plus was really good to not overload my legs like usual.

    RDL 2x10x55
    Much better now that hams weren't loaded up with squats

    Sissy Leg Press just 2x10x25kg per side cos I felt my ham tendon is a bit under recovered

    I can tell very clearly this week that the best training for me is light training that makes recovery better.

    This workout probably helped more than any workout I've had where I pushed weights with good energy and fresh muscles.
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  14. #434
    Registered User DOMSPOWER's Avatar
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    I've become much tighter and more sore over the weekend and massage hurt worse than usual, so I cut back my morning rehab to active recovery range, thought of ways to minimize muscle tension while still doing the work tasks so that I wouldn't get as tired and beat up, and I've stretched my pec and been more mindful of part of my left hamstring. As a result, I'm doing a LOT better already.

    Dumbbell Bench 3x12x5kg

    Was supposed to be a warmup but pausing it for at least a few seconds and letting it stretch my pecs did wonders and revealed that the tightness is why it hurts, specially on inclune.

    Incline dumbbell bench same strategy 3x12x3kg

    Machine Rows 3x12x30kg

    Close grip MAG Pulldowns 2x10x65lbs

    Haney shrugs
    15xbar
    3x12x40

    Reverse pec deck 4x10x15lbs

    This workout felt amazing.

    From now on I will only train to the point it makes me feel and recover better. Anything from tiny dumbbell presses to 80kg seated goodmornings and just increase as the body allows while still making me better.

    And some Zercher holds cos I did that with some.work task today for maybe three seconds and it really did wonders for my rib cage and some muscle connection.

    You know what it looks like, and it ain't that interesting.
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  15. #435
    Registered User DOMSPOWER's Avatar
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    Life is great.
    Stuck on two months rent due to couple mishaps, one of them being the graveyard shift leader forgot to tell my job agency to not just take me off graveyard but also put me on day shift..

    Tried new job yesterday, moved tables and such for concerts, and have learned a bunch about myself, so I could still do goodmornings first time in a while and not suck too much with the ribs being sore and whatever else.

    Warmup:
    Crosstrainer 10min

    Leg stretches

    100RDL's with a 10kg bar

    Pec and lat stretch

    100 floor presses with no weight

    I'm doing these two at least 5 days a week.. yesterday I did seated arm lifts in a incline bench fashion, it hits my weak spots harder and so I only did 50 reps.

    Unilateral dead stop leg press for the first time ever, went bit too heavy I think and will superset it with bird dogs without the arm raise next time, as top hip extension REALLY hits me where I need it.

    Workout:

    Squat stance Goodmornings
    4x5xbar
    5x40
    5x60
    5x80

    I did SSB Squats last time to a very high box.. quarter squats.. hit me right where my legs needed it, 2x100kg. Straight bar next time and clearly more weights.. unless my new work shift screws with planning, in which case I'll alternate stuff more "normally." If I can structure it, the following week is partial deads maybe with bands and to the maaaax.

    RDL 3x8x40
    Hard to get the right feeling with this position and range of motion somehow.

    90 degree back raises lockouts 2x5 no weight
    Hits exactly where i need it and legs died at the end.

    So as you can see, I'm making things work now and have a point to progress from with intelligent warmups and the best possible exercises.
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  16. #436
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    Today looks bad on paper but was GREAT.

    I'm relearning proper tension in all places and recovering after I added a couple light workouts which apparently set me back instead of help me recovery, because I'm also working on my feet lifting stuff a lot of days.. so I was wrong, and now I know that if it feels too easy to recovery, that's just the basis of regaining lots of strength which will then become harder to recover from, so I need to leave the room for recovery open.

    Anyways:

    DB Bench 5x10x5kg
    Really got some tight ribs loosened.

    Bench 3x10xbarbell
    Great chain drive and keeping my "open" spot between pec and shoulder connected this time.

    Incline DB Bench 3x10x5
    Great tension across the clavicle, no worries about removing the light a short shoulder day.. I got it the part covered properly from now on.

    Bent over Rows 3x10x40kg
    Went up to a plate before adding light workouts.. one of the big signs I should just keep it minimal.

    Got some spot under my shoulder, no need more any more back work this one time.

    All the commentary should tell just how bad some parts of my body has been and how much I concentrate on them right now.

    The key isn't how much work is done, it's how well the work is done.
    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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  17. #437
    Registered User DOMSPOWER's Avatar
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    DOMSPOWER is offline
    Today was a great practice session for my legs.

    I found a foot exercise where I stand on the balls of my foot, push my big toe down and bend my leg a little bit then hold for 10-15 seconds. Really good activation in the parts of my hams and glutes I've been trying to reach and I feel and move a lot better. 2-3 sets is a great replacement for the RDL plus I can do it additional times a day on a whim to feel good.

    Also this time I did my 100 floor presses with a tiny ball in each hand instead of no weight.
    The foot exercise actually makes pressing a lot better.

    I also revisited some posture stuff from Dr. Stuart McGill and am now having a much better upper back posture as apparently the lats can be engaged and look fine but not be fully engaged.. difference between a normal and really good looking position in the deadlift setup actually.
    This awareness makes my ribs crack a bunch during the day, and I feel really good.

    Suitcase Carry 30 meters one side then break
    8kg for 3 sets each side

    Sled Pull 4xno weight but much better foot and leg awareness

    Then an exercise with a 4kg dumbbell where I squat less than halfway down with super rigid posture, using the right cues and hold it while I do ten one arm rows with short ROM only focusing on keeping my spine rigid while doing it. Not a row exercise, a spine stiffness exercise. Super hard on some spots around my lats primarily.
    That was 3 sets.

    It looks like I did barely anything but all the toe pressure, hamstring engagement, rib tucking and exaggerating my lat tension made it super difficult.

    It will be at least 3 days before I have my leg day recovering from this.

    Then I did 2x20 high pulley bicep curls as they feel kinda great for my muscle weak spot and shoulders followed by 2x20 pushdowns and controlled, lat exaggerated 3x10 reverse pec deck with minimum weight and really felt it deep in my ribs and lats in the right places with near perfect posture.

    Walked home 5km.... Felt a bit like an oblique workout given all these practices and improvements.

    You have to try it to 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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