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  1. #31
    Registered User DOMSPOWER's Avatar
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    So two days ago I became very tired and didn't do any of the **** that I said I would.

    Yesterday I spent several hours doing band work for mostly upper body. I need more hip hinge stuff to get my whole body stronger and spare some upper body tendons.

    Today:

    Snatch grip Shrugs
    Bunch of 15rep sets with bar and 70kg getting scaps in proper place
    2x15x120
    15x150
    12x180

    Better than nothing as I'm just getting back to them..

    High Incline DB Bench
    6x10x11
    10x16, 21

    I need more recovery in my pec.

    Break for an hour.

    Paused Squat
    2x10x20
    2x5x50
    7-8x2x70

    Deadlift
    2x5x60
    10x3x100

    Wide grip Bench Press
    2x10x20
    5x10x40

    2-3 light flush sets to flutes and rear delts.

    That was a technique round. Then 1 hour break before the hard work.

    Bent over Rows
    10x60, 80, 110, 130, 110

    Small deficit narrow stance toes pointed out Deadlift against red miniband
    110
    140 for I don't know maybe 15 singles

    Conventional Deadlift
    140
    170
    200

    DB Rows with hand on thigh for support
    10x31, 41, 51, 61

    Then I talked maybe 10 to 15 minutes to a youngster with a nearly healed lumbar injury and big goals before I finished the day with a half hour of arms.

    Straight bar Pushdowns
    20x55
    12x80
    8 or 9x90
    3x8x100

    Lats may have been involved, lol.

    Then I did 60kg pushdowns and 35kg straight bar cable curls for a bunch of supersets to failure.

    That was 6 hours in the gym, mostly because I wanted to see if I could.
    Last edited by DOMSPOWER; 12-06-2019 at 10:56 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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  2. #32
    Registered User DOMSPOWER's Avatar
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    I dreamt I was getting up late for an early workout, then woke up too late, hahaha.

    I've been rotating thighs and upper arms since yesterday and it has taken care of a lot of little misfirings in my posture.

    Ibs is almost gone, I can eat bread without bloating, and my colon is no longer inflamed.

    Now let's get on with it..

    Pull ups 6 doubles and triples getting set for the session

    Snatch grip Shrugs
    20x20
    4x15x70 since eccentric is uneven
    2x15x120
    15x150
    15x180
    20x180 maybe a PR

    I found out the eccentric is off and my knee aches because I tilt little bit. So I worked on that, finding leg curls more useful than anyone would think.

    Paused Squat
    2x10x20
    5x60
    3x80
    3-4x1x100
    120 perhaps only parallel
    120 definitely deep enough
    5x100

    Considering that I'm new to doing pauses again, haven't pushed challenging weights for few weeks and began my last heavy session with 6x110, I think it's clear that 150 is coming in any day now without being a max at all, as soon as I adapt to heavy weights again.

    TRX Rows and push ups 5x10

    Pec pain has moved up to the shoulder. Its all over soon.

    Calf Raises 2 sets

    Leg Curls 2 sets

    Face Pulls 2 sets

    I've gotten an elevation bed with a much better mattress than I've been using.

    I'm getting ****ing drunk this upcoming weekend, IT'S MY BIRTHDAY.
    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. #33
    Registered User DOMSPOWER's Avatar
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    Holy **** it's no wonder my knee is ****ed when I can barely handle any weight on isometric reps on leg machines. I did find however that my left hamstring isn't much weaker than my right, it's more the part of it that's weak which is probably causing the flawed motor control in that leg. The same with my hands, the right elbow still hurts a little bit sometimes, and today I found out that a part of that forearm is incredibly far behind the rest of it.

    Snatch grip Shrugs
    20x20
    15x70
    10x120, 150, 180
    12x210 PR?

    ROM needs to be a little bit bigger.

    Bent over Rows
    10x70
    13x110
    15x110

    Narrow Sumo Deadlift 4x6x110

    Front Raise hold
    4 sets with a 20kg plate

    Face Pull hold
    10
    3 sets 12,5
    2 sets 15

    Cable Crunches 20x40, 60, 70

    3 rounds with 5 count hold at the top of each rep:
    Uni Leg Extensions 5, 10, 10kg
    Uni Leg Curls 10kg
    Calf Raises with hold at both top and bottom 5kg

    Floor Barbell Extensions
    2x5x30 really slow eccentric
    3x10x30 more of a controlled eccentric

    Superset Strict EZ Curls 5x10x28,5

    Finished with 2 exercises where i held for a 1 count at the top of every rep

    Wrist Curls
    30x20
    23x30
    19x40
    14x45

    Bent over side raises 4x10x6
    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. #34
    Registered User DOMSPOWER's Avatar
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    I can feel the iso work has definitely helped me, but parts of my quads need to adapt to the fatigue.

    Squat
    3x5x20 slow
    5x60, 80 paper weight
    100 wut
    100
    120
    4x2x100

    Back Raises
    2x20xbw
    20x10

    Man, going controlled tempo and mind muscle connection on the weak spot of each hamstring is hard as hell....

    Leg Extensions
    10x65
    Uni 3x30sec hold x5

    Uni Leg Curls 4x10x10

    I'm holding everything at the top for a second or two from now on.
    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. #35
    Registered User DOMSPOWER's Avatar
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    Though I'll at best reach 9 hours of work today, I have currently embarked on 10 hours per day on week days, and so I decided to plan out my training so I could direct more of my mental focus to my work. It was 50/50 fine and boring as hell.

    Back Raises 4x20xbw controlled and really getting in the weak ham spot

    That ****ed me up, in a good way.

    Deadlift
    3x5x70 just waiting for the soreness to go down lol
    5x110
    5x5x130

    Soreness had me lose strength but I felt a lot better in my knee.

    Bent over Rows
    15x70
    2x15x90

    Coan oblique exercise with holding the barbell
    30sec x20
    2x30secx40

    On one hand index is weak and on the other pinky is weak.

    Side Raises 2x20x6 which ****ing sucked

    Triset
    Uni 30sec iso leg extensions 5kg and 3 sets with 10kg
    Uni Leg Curls 10x5, 3x10x10
    Calf Raises 12x15, 3x12x25

    Face Pulls
    21x10
    ?x12,5 or was it 15

    Back Raises and Squats to fix my leg **** every time from now on. Ain't no need to think much about that ****.
    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. #36
    Registered User DOMSPOWER's Avatar
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    Knee is tired today so I babied it.

    TRX Row and back raise few warm up sets, no per exhaust this time.

    Squat
    10x20, 60, 80
    8x100

    Oly bar Deadlift
    5x70, 110, 130 much easier than two days ago
    160
    4x180

    Strict EZ Curls
    15x18,5
    10x28
    11x33,5 PR?
    9x38 PR
    4x43,5 PR

    Uni Rope Pushdowns
    10x20, 30, 8x35

    4-5 supersets to failure of bent bar push and uni curl
    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. #37
    Registered User DOMSPOWER's Avatar
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    Tonight was simple

    Back Raises 2x20

    Paused Squat
    3x10x20
    2x5x60
    3x80
    7x2x110

    Uni DB Row 10x21, 41, 51, 61

    I'm not gonna push the weights on rows hard until my ligaments heal completely. This is also why my chins at home has been very few low rep sets.
    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. #38
    Registered User bishdipbrah's Avatar
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    bishdipbrah has a spectacular aura about. (+250) bishdipbrah has a spectacular aura about. (+250) bishdipbrah has a spectacular aura about. (+250) bishdipbrah has a spectacular aura about. (+250) bishdipbrah has a spectacular aura about. (+250) bishdipbrah has a spectacular aura about. (+250) bishdipbrah has a spectacular aura about. (+250) bishdipbrah has a spectacular aura about. (+250) bishdipbrah has a spectacular aura about. (+250) bishdipbrah has a spectacular aura about. (+250) bishdipbrah has a spectacular aura about. (+250)
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    Hey guy it me

    Im gonna piss on you sexually, you bastard!
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  9. #39
    Registered User DOMSPOWER's Avatar
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    Yesterday was pretty ****ing awesome, I did the Viking fight as usual, then hit up burger king for a moderate meal, then later i had a 4,5 hour Deadlift session where I chugged milk at some point during in between sets. There were no tv, no messaging, no work, no cooking. Today I'm watching the 5 episodes that came out on Netflix of the new season of Rick and Morty.

    TRX Rows 3-4 sets warming up

    Then I took a massive dump.

    Or maybe that massive dump happened before I began warming up.

    Someone I used to be friends with and helped reach a 180kg Bench Press showed up as well, he did hard triples with 100kg. What a waste of time and potential.

    Deadlift
    4x5x70
    3x110
    30x1x150

    That's 3 hours, and then I took a moderate dump.

    Bench Press 8x12x20, AC ain't ready

    TRX Rows, quite upright
    10x20

    That's 4,5 hours of chilling practice with 5-10 minute breaks between most sets and being on my phone because it's a weekend extra session and I wanted a break after a long week of hard work and great progress.
    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. #40
    Registered User DOMSPOWER's Avatar
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    I began the day with Viking fighting. We had an early extra session, because someone from another club asked if they could train with us, and we accepted.

    I got a stab with a spear and daneaxe right in my shoulder joint, afterwards I saw they tore some skin off. It was worth it.

    5 hours later:

    20 TRX Rows and Back Raises

    Paused Squat up to a single quickly
    10x20
    5x60
    3x80
    100
    120

    No apparent form breakdown, and so easy there are definitely records in me now, and 4 plates non paused right around the corner, my knee just needs to recover a bit from all the work I've been doing.

    Then I went to my car to have a call with someone, but she cancelled it because her child got sick.

    Paused Squat 3x5x80

    Coan obliques
    30sec x20
    3x30secx40

    Much easier than last time.

    Cable Rows
    15x55
    10x70, 60
    14x50
    21x40

    Tired.

    Back Raises
    20xbw, 10

    Tired.

    Bent over Side Raises
    6kgx10, 12, 14, 16, 18, 20

    Tired.

    Lol.
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  11. #41
    Registered User DOMSPOWER's Avatar
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    Increased fatigue has gotten topped off by eating ****ty foods and training Viking fighting for 6 hours yesterday.

    4 supersets of 20 TRX Rows and 10 standing uni presses with 8kg kb

    Pullovers 2x8x11

    Bench Press
    2x12x20
    5x10x40

    Working back up slowly. Engaging upper traps feel a bit better.

    Face Pulls
    20x20, 30
    13x40

    Shoulder is getting better, at least.

    Alright then I could finally do exercises I'm able to push hard on:

    Strict EZ Curls
    3x10x31

    Straight bar Pushdowns
    20x40, 60
    12x75

    My work capacity is far from where I want it.
    Last edited by DOMSPOWER; 12-27-2019 at 12:30 AM.
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  12. #42
    Registered User DOMSPOWER's Avatar
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    The reason training went so poorly 4 days ago was all the junk and candy I ate over Christmas for my intestines so messed up if I wasn't eating a lot of foods I'd have had 2 days of constipation leading up to the explosive diarrhea that got me on track to feeling better. I've barely eaten anything for the past 3 days, and so I haven't had to **** for the last two, but I'm feeling better so I went to the gym to **** **** up.

    Paused Squat
    3x10x20
    3x5x60
    3x80
    3-4x2x100
    2x120 no pause

    It was ****. I thought groin was the culprit, cos it really sucks, but it turns out my left hamstring (behind my bad knee) has gotten kinda inactive and pretty tender.

    Snatch grip Shrugs "up" to a shirty 12x100 feeling all over the place with my legs so I stopped.

    Leg Curls
    20x10
    20kgx18, 14, 11

    I need to chase the full stack, not just do light unilateral work.

    Reverse Hypers
    15x30
    12x40
    10x50
    13x60 PR?
    14x60 PR

    In conclusion, there's no way I'm not training tomorrow. I have to.
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  13. #43
    Registered User DOMSPOWER's Avatar
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    So from the time i had my previously mentioned victory of diarrhea (it really is a victory for me to unload) and until after eating the main course on new years eve, i was constipated.

    Then came another victory.

    It turns out that - for me - walking around a bunch inside the house is no comparison to a 10 minute walk outside, when it comes to improving my digestion. One walk was enough for me to really begin unloading the 2,5kg of bloating i had gained since the day before, where i was ironically enough back down to 108kg again.

    Despite snacking some on new years eve, i actually woke up 100 grams lighter, hahaha. That's a win also.

    I began today with a cup of coffee, a banana and a protein shake with milk, then a 10 min walk with the dog. I gotta start walking again every day, outside.

    Then i realised if i attach my miniband to the staircase railing, i can do leg curls with one leg while standing on the other, lol.

    So i did that for 3x20 with increased band tension each set.

    It was pretty awesome for my posture.

    Band Pullaparts 4x21

    Then i went outside and did 3 exercise for 1 more rep each round for 20 minutes:

    Chins 1, 2, 3, 4, 5, 6, 7, 8
    Push ups same
    Bodyweight Squat same

    This was great for me, but kinda hard for my ligaments. I think it might be a level 2 strain from it taking so long to heal, with level 3 being an actual tear. So you bet i'm learning from what i'm doing.
    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. #44
    Registered User DOMSPOWER's Avatar
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    I've taken some time to work my hip imbalances and foot strength at home. Its well worth it.

    At the gym looking pregnant but no one's there, hahaha.

    Warmed up with shin box.. One side is fine the other is terrible.

    Paused Squat
    10x20
    6x60
    8x5x80 volume PR?

    Got a forearm cramp at the end.

    MAG Pulldowns
    20x30
    10x40
    12x50

    Got a lat cramp in the opposite side.

    Yeah, I'm gonna have to rid myself of bloating and work my shoulder flexion.
    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. #45
    Registered User DOMSPOWER's Avatar
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    Working shoulder flexion a bit has worked wonders for my whole body.

    Paused Squat
    2x10x20
    6x50
    2x2x90
    5x2x110

    Turns out that with feet bit outside shoulder width instead of bit wide stance and toes pointing forward, I can better leg press and deadlift the weight. I'm almost convinced I could have crushed 140kg for a single.

    Paused Bench 10x20, 40, 50

    Strict EZ Curls
    15x16
    10x23,5, 33,5
    4x43,5
    8x33,5

    Close grip MAG Cable Rows
    20x50
    12x60
    14x70

    Superset 3x20x6 Side Raises

    Back Raises
    20xbw, 10
    13x28 which might be a record since I don't know if I've ever used that weight before

    Leg Curls
    20x10
    15x20
    10x25

    Calf Raises
    12x25
    40kg x8, 11

    Unilateral Leg Curls
    10kg x18, 16

    Bent over rear delts
    2x20x6
    20x8,5
    Last edited by DOMSPOWER; 01-05-2020 at 03:00 AM.
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  16. #46
    Registered User DOMSPOWER's Avatar
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    Yesterday I Began the day with 3 hours Viking fighting and barely any breakfast because I've grown a liking for hunger.

    A couple hours afterwards I found myself in the gym:

    Barbell Curls
    20x20
    10x30
    8x40
    Cheat and 3-5 count eccentric
    4x50
    5x52,5 and failed the 6th

    Straight bar Pushdowns
    20x40, 60
    14x80
    5x100
    8x90 PR?
    12x80
    21x70

    I think the best I've done for 20 or 2x20 on this cable stand is 70 or 75kg. So this is great. Although I do include heavy work, I measure my success mostly on my high rep capacity, as I can do a ton of work with lower weights and likely can gain strength in the 20ish rep range a bit faster than the more commonly recommended 10ish rep range. I've also found that growth in one range leads to growth in the other and vice versa anyhow.

    Then I took a ****.

    7 or 8 restless unilateral arm supersets to failure. Tricep strength decreased fast as elbow behind torso hits a sore spot on each arm.

    A moment of shin box to calm and recover hips.

    Coan hold
    30sec x20, 40, 50 PR?

    Haven't used 50kg since those 3 times where my t spine separated my l spine and then popped back in and I kept training cos I felt fine, lol.

    Barbell Wrist Curls
    20x20
    12x60 PR
    ?x70 PR
    14x60 PR
    Then reverse
    20x20
    14x30
    2x?x35

    Cable Crunches 20x40, 60, 80 PR

    All that gave me was forearm cramps.

    Reverse Hypers 12x30 and 40 just to help recovery.

    I want my arms back to the 48cm they were when I weighed 122kg and I want them to get there while I lose about another 10kg which will land me at or close to 100kg. And I want more strength to come with it this time, so I can get to that damn 150kg bench already.
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  17. #47
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    I've shat thrice today, so you could say I'm winning at life.

    2 days ago I was so tired and my muscles were kinda sore so i just worked up to 2x110 on pause squats and called it quits.

    Yesterday I did chins 3x5 finding that avoiding the very top and the very bottom felt much better.

    Today I learnt via warmups that I'm weak as a kitten in my ability to rotate my arms in my shoulder joints. Practicing it made me very stable during squats but it quickly went away then came back a little.. finished with great technique and feeling very strong despite the light weight.

    Paused Squat
    10x20
    2x5x50, 70
    6x90
    5x70
    3x5x80

    Back Raises 20xbw, 10, 14

    Uni Leg Curls 2x15x10

    Calf Raises
    10x20
    2x8x40

    Close grip MAG Cable Rows
    15x40, 50, 60

    I'm still a bit easily fatigued, sore in my ham tendons even. So I took at 15 minute break before moving into arms.

    Strict EZ Curls 8x4x38,5 no warm up

    Cable Pushdowns 10x55, 70 felt ****

    Wrist Curls
    20x20
    15x40
    12x60
    9x65

    I've been used to way more arm training than I did this Saturday, just gotta get back to it and maybe leave a bit more sets in the tank next time.

    Finished with a couple more sets of rotation practice and it did wonders for me.
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  18. #48
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    Stress is accumulating, but I'm feeling better by doing a bunch of hip and shoulder rotational practice at home. I also did a bunch of it as warm up, it ore fatigued me a little, and I can tell the new positioning is strange for my muscles, but I'm definitely stronger.

    Paused Squat
    8x20
    6x50
    2x90
    8x2x110

    Although most reps were at parallel, this is still a volume record when it comes to doing it paused.

    Mind, muscles and tendons are tired, so I drove home to allow for my body to adapt to the improvements.
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  19. #49
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    Saturday i went to viking fight as usual and at the evening we held a ceremony for 4 newer members becoming full blood. When i go with them to markets i might be sworn in also. Slept at around 4am for like 10 hours, did ****all sunday, am fresher today, and Squats ****ing proved it. The 4th rep was **** but it felt good so i'm happy.

    Paused Squat
    10x20
    3x6x50
    5x70
    8x70
    5x90
    3x110
    4x112,5 PR from simply not doing more than 3reps above 100 with a pause before before
    5x90

    Bench Press
    2x10x20
    10x40, 50, 60

    EASY AND MADE ME FEEL BETTER.

    Oly bar Deadlift for the first time in i don't know 2 or 3 weeks
    6x60
    5x110
    Straps
    5x160

    Close grip MAG Cable Rows to diaphragm or just below
    20x15, 40, 50
    10x60

    That hits just the right spot for bench, and it's rough as hell. Might try at my actual bench spot some other time, which the very bottom of my sternum. Benching from there and up to far away from my face just had my upper back sore and locked together in a whole new way.

    Legs were tired so i went home and ate. #bakedpotatoes
    Last edited by DOMSPOWER; 01-14-2020 at 02:27 AM.
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    Stress has caught up to me, I'll see if I can get a massage tomorrow.

    Paused Squat
    4x8x20
    8x50
    3x8x70

    Narrow grip Bench
    3x10x20
    10x40
    8x50

    This grip definitely got some rotator muscles going, it felt good. I'll enforce it with push ups and pec stuff, specially at home.

    Close grip MAG Cable Rows to diaphragm
    20x40
    3x12-15x50

    Strict Hammer Curls
    10x11
    7x13,5
    5x5-12x11 with at most 20sec rest

    Straight bar Pushdowns
    10x40, 60, 80, 90
    6x95 and drop to 75, 65, 55, 45 and a very long strict and controlled set of 35 all to failure

    This really got a part of my left tricep on fire, it felt awesome and also improved my shoulder stability.

    1 long ass set of bent over side raises with 6kg, rest pause and 2/3 reps, the whole deal...

    Something tells me it's dumb to stress so much with work that I forget to do my rotational mobility work and band pull aparts at home..... And I need to do more break-a-sweat-type-pump-training.
    Last edited by DOMSPOWER; 01-17-2020 at 01:31 AM.
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  21. #51
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    During the day i did some band flies and pullaparts few times, it was fire.

    After dinner i tried a band exercise where i lie on the floor, hold the band with both hands at put one leg in it, start at a deadbug position and lower hands and legs down to the floor and raise them again. I did 5 reps each leg and it was way more effective than the tactical frog pose.

    Then went for like a half hour or longer walk

    Pull ups when i came back home
    4
    8x2

    Scap stability is coming back more and more.

    Narrow grip Push ups 3x10

    Crucifix 3 sets with 5kg for a long as i felt semi comfy

    Then 2 sets like it with a bent over side raise and same weights

    This really got my shoulders moving all around like it's supposed to. I need more varied shoulder training in general, now that i've healed some.
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  22. #52
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    Today was ****ing awesome but I'm learning that my adductor and knee needs more weight rather than more sets and letting work capacity build in it's own pace.

    Paused Squat
    8x20
    4x50
    3x70 ****ing easy to do correctly
    2x90
    10x2x110 volume PR since it's paused haha

    Bench Press
    10x20
    2x10x40
    10x50
    2x5x70

    I foresee new 10rep records to be honest.

    Pendlay Rows
    5x50
    5x90
    3x2x110
    4-5x5x90

    This exercise is ****ing awesome!

    Pec Deck with 5 count hold each rep
    10-12x40
    5x60
    5x50

    MAGIC HAPPENED HERE

    1 set of uni leg curls and rear delts told me I best conserve my energy. This means I'm hitting all the right places more and more often these days.
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  23. #53
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    After those 10 sets left a mark on my leg and I spent all weekend working and helping the Vikings work on tables and benches, I'll say today was about a 100 minutes of pretty ****ing decent.

    Paused Squat
    4x10x20
    5x5x50
    2x5x80
    2x110
    130 which might have been to parallel from lack of external femoral rotation but who gives a ****
    2x100

    Bench Press
    3x10x20
    10x40
    2x10x60

    5 count iso Pec Deck 3x8x40 which was really hard since this time I had handles touch each other

    Oly bar Pendlay Rows
    5x50, 80
    6x5x100

    Man this exercise is awesome!
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  24. #54
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    Today I didn't get out of bed until lunch time, my brain was toast. I've rethought and already slightly refined my work habits to keep this issue from reoccurring.

    Close to midnight:
    Band pullaparts 3x15

    Pull ups
    3x4
    3
    6x1
    4

    Side Bridge 10 count and 20 count rest
    2x2
    Always a 5 count plan in between each side

    I'm gonna do this exercise every single day, because it is the one that just thinking about it demotivates me the most.

    Band pullaparts 3x15
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  25. #55
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    Recovery is going well and I did some home training including the side bridge and hammer band curls during the day. I really lack on both of those compartments.

    Anyways I'll continue moderating my Squat volume as that might be the missing piece in my training.

    Paused Squat
    10x20
    5x50
    2x8x80

    Narrow grip Paused Bench Press
    4x10x20
    5x10x40

    Oly bar Pinky grip Bent over Row to diaphragm
    2x10x50
    10x70
    90kg x10, 8, 10

    Close grip MAG Cable Rows to lower sternum and leaned back to imitate bench bar path
    20x30
    17x45
    14x50
    Continuing the supersets with calf raises
    10x20
    4x10x30

    Superset Straight bar Pushdowns
    20x35, 50
    14x70
    13x80
    11x85
    Unilateral with elbow behind body and strong arm first
    20kg x16, 15, 10

    Barbell Curls
    20x20
    13x30
    7x40

    Wrist Curls
    20x40
    11x60
    9x60 drop 8x40 drop 12x30

    Huh. My fingers must have gotten pretty tired doing all those pulls without straps. I have great static grip strength, so I just feel like I won't gain any strength using them on these tiny weights. Also, pulling high on my torso is making me ****ing bulletproof. I can feel it deep down in my core (pun intended).
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  26. #56
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    I slept like **** last night and todays evening session had about a half minute or less rest between sets

    Side bridge 10 count
    1
    2
    3

    Birddog 10 count 2x2

    Pull ups
    6
    6x3

    The bird dog seem like a safer and more effective way of busting my weak points than push ups. The lat and upper back engagement has improved a lot, so i stopped early to allow adaptation via maintaining energy to keep weak points from being too exhausted during the following day now that they're recently hit even better than usual.
    Last edited by DOMSPOWER; 01-23-2020 at 10:46 AM.
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  27. #57
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    Fatigue from all the Squats a week ago has been lingering in my leg, and stress is high, so today i replaced Squats and rows with Deadlift and kept the session brief. I've been standing up a LOT today, and it's great for me.

    Deadlift
    5x70
    3x120
    160
    190

    Pendlays have made me feel like i've practiced Deadlifting every day.

    Bench Press
    10x20, 40, 50, 60
    5x70
    4x80

    2rep side bridge

    3x25 bent over side raises
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  28. #58
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    Leg and lat is ****.

    Squat up to a really ugly 3x90

    Bench 10's up to 60, then a single and 4-5 triples with 70

    2x20 cable rows

    **** this ****
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  29. #59
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    Energy is slowly returning, leg is feeling better and doing 30 pull ups a day without going close to failure is doing wonders for my shoulders and even legs. The side bridge will be brought back in soon, though i don't know if i wanna do it every day, because it's a hard exercise that i haven't yet learn't to feel out how hard to hit before it's too much on a daily basis.

    I went out and looked at a used car today. Don't think i'm gonna buy it.

    Oh and i've lost 3kg bodyweight in 6 days.

    Paused Bench Press
    10x20, 40
    2x10x60
    70
    80 very easy and just about perfect

    High Incline DB Bench
    15x11
    10x21

    Standing Bottoms-up KB Press
    20x2
    15x6
    12x10

    Unilateral Leg Curls
    10x10, 15
    7x20

    Strict Hammer Curls 4-5x?x11

    Bent bar Pushdowns
    20x25
    14x37,5
    3x50
    5x?x30

    They replaced the 100kg stack with a 50kg stack, and now i think i know why.

    Barbell Curls
    15x20
    2x?x30

    I'm legitimately wondering if i should just go to bed now without having a post workout meal. Appetite is just so god damn low these days.
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  30. #60
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    Adductors are getting better, the frog pose is getting a bit less painful.

    Pull ups 3x4

    Paused Squat
    10x20
    2x5x50

    Bench Press
    5x10x20
    5x50
    2x5x80

    Pull ups 4x4

    Side Raises
    20x6, 8,5
    3x?-15x11
    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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