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  1. #451
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    1am workout.
    I'm at that place where everything just keeps on progressing but it feels like a lot of stuff is reversing and some stuff is getting weird in the adaptation of new ways, lol.

    Back raise lockouts 3x5
    Really sharing the load between each leg now

    Shortstop Squats as barely a squat cos deeper is harder in the knee 3x10x2,5kg
    Much more effective

    Paused Squat
    3x3xbar with that good positioning I ended with last time
    4x3x30

    Seated Calf Raises
    2x8x15kg a side
    11x15 a side
    10kg more than last time and too light so the stretch only got a hold of my Achilles tendon on the last set.. so I added a few reps and with very long stretch each rep to get some more of that good stuff.
    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. #452
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    Wednesdays workout on a Tuesday and on five hours of sleep.

    Suitcase carry 3x30cm each side x12kg

    Pinky grip Bent over Rows to sternum 3x20xregular bar and felt great

    Bench with miniband pulling back towards the rack
    6x5xbar

    Pulldowns 3x12x70lbs

    Chest supported Side Raise 3x20x2kg

    Everything is feeling a lot better 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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  3. #453
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    Leg is stiffening and a rib is prone to moving out of place now that stiff muscles aren't over compensating much to protect me, but the weaker muscles are definitely still stepping up, so everything is still progressing at a fast rate.

    Sled Pulls 4 sets without even registering it cos I feel so many fewer things now

    Deadlift
    3x2x50
    3-4x2x60

    Then replaced high elbow machine rows with low hand reverse pec dec to hit the muscles protecting the rib 3x20x lowest weight

    This really confirms my suspicion that I need to take a moment to do light reverse fly and rotator cuff work on off days to stay healthy. All a man really needs is a lil bit....
    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. #454
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    Yesterday I had half an hour and my thight was bothering me in the knee but instead of it being a bad thing, I'm actually far enough on the timeline to just improve the technique a bit and work through it with it just being a tight muscle not a joint pain.

    90 degree back raise lockouts on a terrible setup cos I was in a different gym 2x5

    Shortstop Squats 3x10x8kg kb yep I'm progressing tons

    Paused Squats
    3x3xbar
    6 or probably more sets of 3x30

    Standing uni leg curls but with other knee on a support and leaning forward one set of 15 weightless just to test that fragile spot.

    That angle was ****ing Unreal.. I think I'm ready to target the area better, and that training lower hams is what's up for knee stability and right to left leg balance more than back raises.

    In a bit I'm doing light movements at home for shoulder cuffs and some ab work.
    Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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  5. #455
    Registered User DOMSPOWER's Avatar
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    Today I really got my back muscles involved compared to normal, and I did a lot more work than planned plus the miniband snapped when I unracked the first set after my empty bar work.

    Suitcase carry 30m, 3 sets each side 12kg

    Bench grip Bent over Rows to sternum 3x20xbar

    Bench Press with band pulling the bar back towards the rack
    3x5xbar
    6x5x30

    Pulldowns 4x12x45lbs

    Chest supported incline rear delt raise 4x20x2kg

    Individual handle high pulley curls with wrist curl in it as well 3x20x2 plates

    I think my forearms really need more work.
    Next week they will be spent moving chairs at the secondary job, which is now starting back up.
    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. #456
    Registered User DOMSPOWER's Avatar
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    Yesterday I saw a lateral lunge stretch, tried it and my adductor popped so that almost all the inner front knee tension disappeared. I figure it puts me in a leaned forward position, so I can do the row part of shortstop squats during this stretch that helps me a lot instead of continuing the quarter squat position on the shortstop squat exercise which still hurts just a little bit.

    So I did that for deads today as the only warm up exercise, and I had cracking and pop sounds coming on the first couple sets both above and below that left hip.

    Deadlift
    3x3x50
    7-8x2x60

    Weightless sled pulls 30m
    3 sets

    Reverse pec deck 4x15x14lbs with arms high

    I did a LOT of movements to the side and above shoulder height yesterday... Tremendous effect. It loosened my so deeply in my chest that I felt mentally unable to do several important tasks during the whole 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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  7. #457
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    Mobilizing my adductors and rotator cuffs have been the tits. Today went MUCH better than in a long time!

    After warming up with that lateral stretch row exercise..

    Paused Squat
    3x3xbar
    2x3x30
    4x3x40kg

    Lying uni Leg Curls 3x8x5kg
    After I found my proper range of motion so the attachment part/tendon weren't over stretched, it was really good, and the last set was actually a bit hard ....

    Shows how naive I was to go months trying to lift heavy while my hamstring was at great risk of swelling..

    Seated Calf Raises with tons of pressure on the stretch
    8x20kg per side
    6x20/side
    9x20 on one side

    Pulldowns behind the neck and hold it and squeeze like on squats 3x10x30lbs

    This exercise was really good. Didn't feel much during but EVERYTHING got tensed where it needed to and the rest loosened or stayed the same.
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  8. #458
    Registered User DOMSPOWER's Avatar
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    I'M READY TO START BENCHING REGULARLY!!

    Having slept 10+ hours and been mentally dead for the last two days after all that rotator cuff work, I knew I was tapping into something real and finally my body could be more relaxed, and today I know that it was definitely worth all that trouble.

    Suitcase Carry 30m each side with rest between sides
    3x12kg

    Pinky grip Bent over Rows to sternum
    3x20xbar
    Much better elbow positions. Right elbow still wants to come in but super easy to correct.

    Paused Bench Press with band pulling towards the rack
    3x5xbar much better!
    3x5x30kg some burn in the new elbow position
    2x5xbar much harder on the lats although just 5kg per side to help the bar down before

    Regular Paused Bench Press
    2x10xbar
    10x40

    Much better now. Not only no pain, no I can actually tell where I'm more mobile and how to stay there!

    Packed up and left because at this point there is NOTHING I can do, which will help more with progress than it will take away much needed and deserved recuperation.
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  9. #459
    Registered User DOMSPOWER's Avatar
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    Yesterday I was at a low vibration, ate a bunch of cake, asked to stop work early, had fast heart beatings right after and fell asleep an hour early.

    This morning I woke up 3 hours earlier, went for a morning walk, did a set of deadhangs for the first time in maybe two months and was VIBRATING. The workout was amazing!

    Crosstrainer 5min and that adductor row comb exercise to warmup.

    The morning walk revealed a weakness in my good quad and that got me going very well.

    Deadlift
    3x2x50
    3x2x60
    2x2x70

    Weightless sled pulls 5 sets and had to stop myself from putting weight on and continuing. Feeling is more important than weight and its starting to feel pretty good.

    SSB Breathing Squats 3x30xbar

    Gonna walk at a slight incline up into town now and run an errand before going home.
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  10. #460
    Registered User DOMSPOWER's Avatar
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    Today was a great ****ing workout. I thought my knee was adapting to slightly different angle of loading now that the other leg is used more, but then my adductor in that leg stretched and squats ended up feeling pretty good.

    Overhead Squats cos usual stuff felt unnecessary now
    1xbar too much
    Double and triple x small bar much better and awesome integration of upper back with legs. Really got my most damaged spot in mid spine.

    Paused Squats
    3x3xbar
    6x3x30

    Lying unilateral Leg Curls 3x8x5kg lol but feeling safer

    Seated Calf Raises
    15x20kg
    2x15x25

    Gonna turn those 40kg long pauses 1x8 into 3x15 short or sometimes medium pauses in order to ****ing jack up my squats.

    BTN Pulldowns with squeeeeeeze like a bar on my back 3x10x30lbs

    When I do it slightly wrong it hurts my arm. But almost all reps are good and afterwards it feels like I got a new arm in the socket.
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  11. #461
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    Revealing the tightness in the adductor was great cos now I've found that stretching my knee that last tiny bit makes it go from feeling fine to feeling ****.

    Today I did bent rows alongside warmups as a way to slap the bitch into rebooting her system and doing better. My titties being the bitch until I'm better.

    I can finally start training arms a bit again without it being bad for tight spots around chest and shoulders. Light weights hit some sore spots but I'll get back to the top soon.

    Crosstrainer 11min

    Suitcase carry 30m each side with rest between
    3x12kg KB

    Paused Bench Press with band pulling the barbell towards the rack
    3x15 count hold xbar superset 3x20xbar bent over rows
    3x5repsxbar
    Regular bench
    2x10xbar
    6x5x30
    New arm integration is intense but made me feel so much better.

    Pulldowns 3x10x70lbs
    Much better execution

    Reverse pec deck 3x15x15lbs

    Reverse dumbbell curls
    25x3kg
    3x15x7
    Feels more specific for my elbow weakness

    Lying tricep extensions 3x20x4kg
    Really sore elbow extensor

    I'm rebuilding the temple that is my fatass one weak muscle, overused tendon and damaged disc at a time.
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  12. #462
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    Today I tried something new to support my gut feeling that I need more reps on deads and to work different angles more but in a safer and more cardio based way.

    It went so well I actually added squats to the mix, as it turns out so long as I pull in the proper ROM with limited weights then my hamstring gets released and recover better, and as long as I severely limit the weight and number of reps on squats, it helps even out my adductors to support my knee.

    Warm up

    10min crosstrainer

    3x6 back raises

    3 trisets:
    Low block pulls toes forward 8x40kg
    Overhead external rotations 10xweightless
    Inhale and brace abs against 10kg med ball on the floor 8reps

    Workout consisted of two trisets but as I said earlier, it was only meant to be one.

    Part 1
    3 sets
    Low block pull toes a bit out as normal 8x60kg
    Bent over Y Raises 8x1,25kg
    Med ball 12x15kg

    Part 2
    3 sets
    SSB Paused Squat 1x30kg
    SSB Breathing Shrugs 10x30kg
    Med Ball 12x15kg

    Using the same ab exercise for extra breath work and to help monitor the workload safely seem a great idea. Same reps all 6 sets to keep from progressing too much or from using other exercises to risk messed up psoas or ribs.

    This made me better in every way I need to. So I will probably squat and pull twice a week now, with focus on internal feeling rather than weights and progression.
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  13. #463
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    Yesterday I went into coma from stretching my upper chest and really opening up that left side.

    Seeing how well it went three days ago and how even just stretching my upper chest made my leg better, I went into the gym today planning to do the big three and really tie everything together, but I found that just doing abs after every set of squats and deads hit all the spots I'm lacking on bench but in a safe yet more than hard enough way.

    Warmups was crosstrainer, pec and leg stretches, goodmornings with the bar and 1kg w raises imitating the bar on my back setup.

    I'm also focusing much more on internal tension than trying to meet certain weights and reps, so that everything I do - however little of it - is optimal.

    Paused Squats
    3x2xbar
    2-3x2x40kg
    2x60
    2x1x80
    2x80

    Rack Pulls at knee height
    15xbar
    2x15x60kg

    All of the above was superset by:

    Hanging knee raises 4 singles only, cos it burnt under my arm

    5 decline situps for the rest
    Really working that deep breathing and slowly reconditioning my psoas

    Finished with 2 sets BTN Pulldowns emphasising squat brace and then skipped calves cos the first set was weightless and I was too sore. Two weeks ago I added lots of weight and performed well, then last week it used less weight and today it's clear I need to recover more.

    Doing abs during it all with a focus on breathing rather than fatiguing works really well. When my ab exercises are beginning to tire me out, I am at or near the end of my barbell exercises. This way I know I will NEVER over extend myself.
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  14. #464
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    I'm fresh every morning, doing things fast when I notice it needs to be done and eating more greens now that I'm recovering properly and feeling a lot better.

    I also have given in for granola cravings, so that bloat and the overall extra food volume has made me gain 1,5kg and my stomach is bigger.. but good feeling numbers are up.

    Warmup was normal, crosstrainer, suitcase carry and this time with overhead rotations between.

    Bench hold with hand pulling the bar towards the rack 3x1x15 count superset 10 y raises

    Paused Bench superset 8x1,25kg bent side raises
    3x10xbar
    3x40kg
    5x40
    2x2x50

    My abs are sore as ****... Lying down on the bench hurt and got some burn sometimes which drove me to flex harder and feel better although still net negative strength. I will adapt and shoot up past 3 plates in due time.

    Bench grip Bent over Rows
    2x10xbar
    3-4x10x30kg

    Reverse grip curls superset lying tricep extensions 3x15x4kg

    Side raises superset m raises 3x15x1kg

    I'm very much looking forward to Fridays session of light RDL's and full body triset for faster metabolism.
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  15. #465
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    Man this form of training is amazing!

    Warmup just lazy bike 20min to engage my hamstring attachment the healthy way since I didn't walk much yesterday.

    A lot of stuff have corrected itself so I just went right into it.

    Triset
    RDL 3x15xbar, 3x10x40kg just engaging the hams as hard as possible to heal faster
    Bent over y raises 3x12x0, 3x12x1kg
    Lying ab inhale against kettlebell 6x12x12kg

    3 trisets
    Leg Press 10x20kg per side - I remember not so long ago this weight was painful
    Straight arm band pulldown and squeeze in Deadlift position 8reps
    Lying leg raises 15reps

    SSB Breathing Shrugs
    25xbar
    3x25x30kg

    Less than an hour weight exercises and I'm feeling great!
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  16. #466
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    I'm feeling a lot better now and finally found how to open my chest and loosen my tight lat spots now!!

    Just need to better distribute my weekly barbell workload, and I think I've finally found the way.

    An exercise from Brian Carroll helped a lot.. arms up, inhale, flex shoulders down into my lats and pull elbows down while as far back as possible into the lats and really have my shoulders find the right spot.... Fixed a stiffness issue I suspected had to do with inhale and oblique pretty quickly.

    After warming up with bike, empty bar goodmornings and that lat exercise, I did trisets:

    Following every set of squats and deads I did 5 decline situps and a long rep of that lat mobility exercise.

    Paused Squats really sitting into my back tightness and sinking down
    3x3xbar
    2x2x40
    1x60
    1x80 nailed it!

    No need to repeat same volume as last time when I really got it right this early.. safe the energy.

    An extra set of 10 decline situps before moving onto deads instead, as a small way to get the little weak spots more without loading the whole body anymore.

    Rack Pulls just below knees and toes forward
    10xbar
    2x8x60

    Really hard on my lats at this point and they almost cramped after the last Mobility set. Taking the quads out of the pull makes it impossible to compensate and make the lift look even while hams are unbalanced and underused.. very direct loading and worth it's weight in gold for my rehab.

    Seated calf raises 2x12x20kg tired but less than before

    Barbell wrist curls
    15xbar
    2x12x25
    I can tell little muscles in my arms are used more now than ever from indirect loading.
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  17. #467
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    I've sorted my shoulders so much I was pretty much ready to go right after 15min on the bike, and I'm now ready to slowly rebuild my strength.

    Paused Bench Press with a rep of that lat mobility exercise right before every set
    5xbar
    3x10xbar
    3x3x40
    2x50
    2 singles with 60

    I found out I'm over flexing my lats for such puny weights and that causes irritation.

    Bent over Rows
    12x40
    3x8x50

    Superset 8x5kg side raises to help whichever little bitch muscle is whining under one plate.

    Regular grip and pulling to low stomach is much better for me as it's easier and doesn't force my lats to give where it's hard to do under load. Feels a lot better.

    Reverse grip curls and lying extensions 4-5x15x4kg dumbbells, superset.

    I can't believe all this energy I'm having since taking recovery much more serious!
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  18. #468
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    Lost my job over nothing and did some pushups. Had no idea they'd be this powerful for my shoulder health.

    5-6x5.
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  19. #469
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    Yesterday afternoon I alternated two exercises for 4 sets each.

    6 incline push ups.

    Very brief deadhang.

    Then did a medium stance bodyweight squat while holding onto the bars and sitting way back with vertical shins for 20 easy and comfortable reps. Then when I got home a did a few wide stance the same way and was bad on my inner quad.... So now I know how to push up my squats!

    Felt very good specially going slow. And that's specially what i did today for a 13 minute killer.

    The Hatfield bodyweight squat going sloooow, pausing at the bottom and no pause at top 8reps

    Inverted rows bit slow too, not forcing chest to bar and brief pause 8reps

    L sit ish where I held myself on the dips bars and raised bent legs and held them up for like 10 seconds or less except the last set where I really forced it to prolong

    3 rounds, took 13 minutes and not 1,5 hours later I'm still feeling it a bit. Going slow is crazy for my weak spots.

    Later I'll do bit of leg curls and incline push ups.. just for health. I think I can do push ups every day now long as lot of times it's incline and far from chest to bar.
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  20. #470
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    The weirdest things have been going on since Fridays 13 minute session.
    I became a lot more hungry, but only for healthy foods and at most a full extra meal satisfied my stomach in the deep empty pit that opened up.

    At the same time I had no cravings and facing pastries in the store made me feel repulsed, with zero change in mindset. All from that type of triset and slow reps that hit exactly where they needed.

    Today I found out my upper back weaknesses comes from serious weakness in my outer pecs, the right attachments specially. Ended up ditching bench completely for flys.

    Tried going slow in the gym as well..not as slow but paid of tremendously.

    Rack pulls followed by 5 decline situps
    3x10xbar
    2x5x40
    3x5x60

    Bench press followed by floor flys with 1,25kg plate in each hand for 10reps
    2x5xbar

    2-3 more sets of the flys.

    A set of deadhangs, felt it too much in the pecs, then a super light and slow set of pulldowns, couldn't really target beyond the outer pec, then a set of curls and felt like what am I even doing my body don't want no more, I need to conserve energy now that I hit the fragile spots etc so I stopped and went home.
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  21. #471
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    Today in the park.

    Warmed up with a few incline push ups and hip hinges.

    3 rounds with slow tempo and pauses:
    Hatfield bodyweight squat 3x8
    May have hit failure on that last rep

    Inverted rows from more of a pulldown angle
    8, 7 and 8 reps
    Two last sets hit failure.
    Adjusting tempo from rep to rep to aim for a very hard 8th rep.

    Dip L hold 3x10count

    Added a set of lying leg scissor whatever it's called 50 total reps.
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  22. #472
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    I'm seeing great changes now from the daily training.

    Bent over Rows followed by 5 decline situps
    2x10xbar
    10x40
    25x50

    Bit too rough at 21 or 22 but feeling good still.

    Last set of situps was 10 reps. Nice and proper hard since I'm training them a bit every day now.

    Floor flys
    3x10x1kg
    15x1
    Feeling much safer now.

    Bent over side Raises 3x10x2kg
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  23. #473
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    It's starting to feel as if my lungs and my heart have it too easy now. So if progress continues into next week, I will start upping the efforts in this triset.

    Hatfield bodyweight squat 3x8
    Ass to ankles now after I stretched the left hip yesterday.

    Inverted Rows 3x8

    Dip L sit 10/8/longer 10 count
    Trying to combine my counts with my breaths a bit to make it not go too fast. Bicep put up a hell of a fight to keep me in it.
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  24. #474
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    Found some exercises that helped a TON.

    10min bike

    External rotations with elbow in knee and heel and ass on bench 3x10x1kg
    Burned a lot two days ago, this time the burn got less in the end. Changes a lot in my shoulders and upper to mid back.

    Topped of with a trap 3 raise 3x10x1kg
    Going all the way up doesn't hit properly, and hitting the muscles properly makes it hard to go all the way up.

    Seated goodmornings but with cable pulling me forward to stretch my hams
    10x3 of the stack plates
    10x6
    3x10x10

    Super hard and stretched me where I'm stiff while still hitting me where rack pulls are meant to.

    Goodmornings with cables again but on the floor with legs spread apart
    3x10x3

    Really got me where I'm apparently much more stiff now after all the slow squats.

    Floor flys 3x12x1kg

    Alternating these pulls with the rack pulls and progressing a repout in bent rows in-between will take me all the way.
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  25. #475
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    Yesterday I learned a foot stretch that helps the calf relax which leads to my inner quad relaxing and alleviates my knee for a few squats following.

    This is huge.

    I also found my lats need a bunch of stretching as the top is tight after so long of muscle compensation.

    Triset:
    Hatfield bodyweight squat 3x8

    Inverted Pulldown Rows 3x8

    Dip L sit 3x10 count which much better counting


    It's getting easier but still kicking my ass, as progress often comes with new things to adapt to.

    Super blessed now.
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  26. #476
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    Yesterday my lats were super tight but a bit of stretching made them better than they have been in ages. And my tight hamstring loosened and revealed a very weak spot. Things are moving fast now.

    I also ate a lot more carbs and went all in on relaxation and recovery. As a result I woke up having lost the kg bodyweight I gained during the week.

    Today's workout:

    Just 5min bike cos that ham is tired after loading up the weak part.

    Swinging arms and legs around....... Then pre fatigue work.

    Pullovers 3x8x14kg
    Maybe bit too heavy but worked like a charm.

    The external rotation exercise with elbow on my knee 3x10x1kg
    Much easier in spite of being super sore when raising my arm to grab stuff yesterday.

    Bent over Rows superset 5 decline situps
    3x15xbar
    10x40
    5x50
    20x60 easy +15reps on the situps

    Floor Flys 3x10x2kg

    Diagonal shoulder raise with cables 2x8x1stack plate
    Super hard on opposite cuff than the other exercise.

    Reverse grip unilateral cable pushdowns
    15x1plate
    15x2plates no rest.

    Yeah my cuffs are definitely holding me back from doing exercises that load up my arms be it bench, curls and extensions.... But at least the slow inverted rows nearly makes my biceps cramp later in the day.
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  27. #477
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    I'm super tired around my shoulders today after doing extra cuff work. Huge payoff.

    Added some reps on squats and walked home with crumbling legs of jelly..

    Triset:
    Slow Hatfield bodyweight squat with close stance sitting far back like always but just don't care to write it out 3x10

    Inverted rows to a lower point 3x8
    Hit me all the ways I need most.

    Dip L sits 3x bit faster 10 count this time due to cuff fatigue

    I paid some stuff and now have the whole.month to go with no soda, half the meat and only 3-4 pieces of fruit a day.
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  28. #478
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    I'm finally ready to start lifting heavy!

    Did the two external rotation exercises.like normal but to begin with. The side raise lookalike really helped my upper back setup this time.

    Cable adductor Good morning like last time 3x10x3stackplates

    Rack pulls below knees toes forward superset 5 decline situps
    3x15xbar
    5x60 way too easy as opposed to last couple times
    3x90
    3x110
    2x140 where fingers gave out at lockout... I refuse mixed grip.
    Then with straps 5x160!!

    Last set of situps were 20reps.
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  29. #479
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    Today I'm feeling that 360 degree lumbar fatigue for the first time since forever that comes from heavy lifting.

    Triset:

    The Hatfield bodyweight squats 3x10

    Inverted Pulldown Rows
    8
    6
    7

    Dip L sit 3x10count
    Very steady count today!

    It's weird. My bodyweight has been staying in lower range with no fluctuations for 13 days now, but I keep getting bloated and farting in spite of that. I think maybe having thighs against my stomach on squats after years of not being able to do that plus a temporary increase in cortisol from stepping up my workouts recently must be the reason behind it. With that and seeing maybe slight decrease towards the very bottom of my bodyweight range, I might actually be losing fat now.
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  30. #480
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    I did 10 burpees this morning and leg felt fine. Pecs though....

    Bike 10min

    Rotator exercises with side raise lookalike first 3x8 and 3x10

    Bent Rows superset 5 decline situps
    15xbar
    12x40kg
    10x60
    10x80
    8x100 and 20 of the situps which were very hard on the last rep for my hip flexors and that's a good sign that they can tolerate being pushed now.

    Floor Flys 3x10x2kg
    One of the good thing about lying on the floor is that if the setup is slightly off, it's bone on floor. You feel that as opposed to on a soft bench. Now I know for sure that when my shoulders are in a strong and healthy position, it feels like they're a bit forward. No wonder my pecs are sore, tight and fragile if they're over stretched a little bit most of the time of day.

    Tomorrow is baptism of my new niece and I probably wont be able to do the small workout in the morning, because even if I'm leaving a 9am and wake up 7 every morning anyhow, I'm getting a girl over for the night and you know how that goes. Don't mind skipping few workouts a month anyway since I've a habit of destroying myself against better knowledge. Maybe I'll do it later in the day, just don't know how soon I'll be home.
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