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  1. #151
    Registered User DOMSPOWER's Avatar
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    Today is the first time in a week that i had a semi night's sleep, waking up several times having to change positions. That used to be my norm and much more severely, so I'm good.

    I can definitely feel my left leg wanting to take over after yesterday's deads. It's to be expected a little bit, though, so next couple months will just be a more patient progression again.

    Bird dog 3x5

    Unilateral straight arm pulldown hold 3x20sec no rest

    Then i held the band at arm's length, backed away until it got a bit tight and did scapula retractions, much like horizontal shrugs.
    3x30 and fuuuuuuuuck i wanted to do it all day

    Push ups
    5
    5
    15

    Using a bit less close grip to make upper back tightness easier to maintain correctly as i go down.

    As i get better at balancing my weight on arms and legs on all exercises, there will be some serious increases in total reps!!!!
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  2. #152
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    Last night i must've done a few hundreds pulsating squats at mid part and lockout to really feel out, when the left leg takes over and how to keep the weight on my right leg. It worked like a dream coming true.

    Paired 3 exercises for 10 sets each:
    2 Chins
    - I moved out my hands gradually without really thinking about it, and it made it easier. Eventually I got a bit too wide and moved my hands back in slightly. Hands outside of shoulder width gives more more practice on pulling my left elbow in, and I'm stronger overall.

    3 push ups
    - I ****ed up on the third set, but my shoulder felt mostly better and better as I greased the correct groove. I didn't do any extra exercises after these pairings because of it, though.

    1 slow bodyweight squat with many pauses
    - Screw multiple. It's always been many. And on a lot of the sets I added in even more! I noticed that when my right leg is taking over, its slightly less bent than my right, and this discovery carries into all standing positions I do, so now I'm set on the best possible path.

    I'm excited to chase after a 200kg squat and 250kg deadlift like nothing bad ever happened.
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  3. #153
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    Today was a bit more upper body work, and tomorrow is a day of legs, cos I'm going to an animal park with the family tomorrow, where I'll be on my feet a lot and home in the evening.

    Wide grip hang and dip hold
    2 sets
    As long as I felt like, not very long until it got hard

    Inverted Rows and Tricep Extensions with bodyweight 3x10

    Bodyweight curls and bodyweight extensions
    10 and 15
    10 and 20

    As I began to tense up my tricep before my lat, my shoulder felt a lot better and I maintaining half my weight on my right arm easily. The pump was much greater, and I'm feeling more and more confident in my long term abilities.
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  4. #154
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    Yesterday had a lot more driving than I thought, but it was still hard on my legs. They're cooperating extremely well for their norm today, though.

    Chins superset push ups 3x5

    Db overhead triceps 2x20x5kg
    - had to move slow with my right arm to take load off shoulder and onto tricep. The second set became rest pause to maintain this for **** sake.

    Db hammer curls a set of 50 with the 5kgs
    - hard on my right bicep. Kinda slow. I'll remember this ****er.

    It's incredible how I can literally use baby weights to have a long arm day if I want to.

    Triset with no rest between rounds:
    Front raise
    Side raise
    Bent over side raise
    5reps with 5kg

    Quality over quantity. I'm gonna keep progressing and slowly develop long hard days. I don't do well training hard every day, gotta go ****ing hard when I can and hold way back all the other times.
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  5. #155
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    Last night i had a date and she massaged my knee gently for hours while we were watching Scorpion.

    Today was ****ing awesome, even though my knee was bugging me, but after a while of walking around, the tension spread out in preferred areas.

    Bird dog 4x5
    - ****ing awesome exercise.

    Squats
    2x5 bodyweight
    Buffalor bar (YES, i got to try one!)
    5x5x20

    On the last set, my weak leg got ****ing fired up and everything felt on point! Afterwards, the weakest muscles were sore, so i'm really onto something here.

    Rack Pulls below knees
    2x10x20
    10x60
    10x100
    10x120
    15x120

    ****ing right, i can almost lift to failure on this variation! Much safer for my knee than the hovering variation.

    Seated Leg Curls
    20x50, 90lbs
    40x70 and some partials

    Standing Calf Raises
    15x20kg maybe
    21xi think 40, with max stretch while rest pausing and followed by partial reps

    "I live in unreality."
    - Tom Platz

    Overhead Press 6x10x20

    Barbell Curls 5-6x15x20

    This took 30-60 minutes longer than last time, because i'm actually starting to train hard again.
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  6. #156
    Registered User DOMSPOWER's Avatar
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    Yesterday I was almost bedridden from nervous fatigue due to finally beginning to push my legs and spine again. It's awesome. Today I'm still tired and was actually winded after this tiny superset.

    Inverted Rows with head farther from bar so I could get all the way up and the angle hits my lower lats better
    10
    12
    18

    I sat and rested after 15 and fell on my ass after 18.

    Incline Tricep Push ups
    15
    25
    35

    Not sure it was to failure but it was very close. Rest pausing 5 reps at a time when it begins to get hard is lots of fun.
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  7. #157
    Registered User DOMSPOWER's Avatar
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    I'm slowly beginning to feel like myself again.

    Bird dog 10sec hold
    3 doubles
    Less than a minute rest

    Then I tried a rep of 10 seconds against the kitchen counter, and you know, I think I'm gonna do a bit of that every day to really hone in the tension in glutes and upper back.

    Incline Push ups 3x10

    I've really underestimated how much I need to work up my upper back tightness since rebuilding my lats after regaining the connection and doing push ups with my 109kg bodyweight.

    50 horizontal band shrugs

    I seriously need to hone my mechanics with lighter weights.
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  8. #158
    Registered User DOMSPOWER's Avatar
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    So I've got a bad stomach today and almost sprayed my underpants while in the mall with a friend.. and almost shat my pants during my morning walk.. lol

    Horizontal Shrugs
    50
    25
    50
    25

    Getting my shoulders back in place hurts my clavicles.

    Bird dog against kitchen counter
    3x1x10sec hold

    The standing version is easier but hurts my knee.

    5 paired sets of 3 chins and 1 push up where I did all I could to really get my shoulders back and maximise my upper back tightness

    It seems like I just can't win....

    Glute bridge
    3
    5
    10
    Unilateral hold for 2 singles of 5 seconds

    We got a winner!!
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  9. #159
    Registered User DOMSPOWER's Avatar
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    Today was ****ing killer. But unfortunately i had to stop the pulls before pushing myself to lie down on the floor- maybe next time.

    For the past 4 days i've been doing horizontal shrugs and glute bridges and today i did them for 3 supersets of 50 shrugs and 2x10 bridges and then a very good set of 10 on bird dog.

    Then i walked 10 minutes.

    Then i drove to the store for a purple punch flavored Monster.

    Then i drove to the gym and sat in the car for 5-10 minutes.

    Then i waited by the door for 5-10 minutes for someone to walk by and open the door for me.

    Then i waited a while for the squat cage to be free, so i could try the band thing i did the other day for bodyweight squats at home.

    All this to say, the effect of the warm up at home didn't diminish at all, and i'm sleeping much better now. I'm even waking up feeling good!

    Squats with red miniband attached to the cage and pulling my hips back
    2x6xbodyweight
    6xduffalo bar
    6x40
    6x60 - hard on my adductors from the vastly improved hip position
    3x80 - easy and i think my right serratus posterior inferior tightening up a lot on the last rep which was well needed

    Fuuuuck my adductors are unconditioned from sucking for so long.

    Rack Pulls with a bar that can't have weighed more than 15kg
    10xbar
    10xbar using the band again and on all sets
    10x55
    10x95
    10x115 much easier than the 120 last time but not easy per se
    17x145 PR from never really pulling from this height and for many reps

    Fuaaark, the tiny bar had my hands open on at least half the reps, and the tension in my right places made it super hard. Rest pause pulls are ****ing awesome, the only bad thing was my strong leg took over on rep 17.. I want at least 25 with 150!

    This took about an hour or 70 minutes.

    Seated Leg Curls
    20x70lbs
    30x110 +4-5 two third reps and about 10 shorter and shorter reps, indicating i need to access my fibers better and let go of the mental brakes, so that i can push to REAL failure.

    Standing Calf Raises
    12x40lbs
    18x40 and some quarter reps, then stepped out of the machine, shook my legs and went in for another 8

    People who say that calves don't do **** for squats and deads must have never suffered a leg injury that showed them the difference between working calves after doing barely anything and after actually pushing their legs..

    That was an hour and a half and time for upper body..

    Semi supinated chins superset overhead press
    3x3

    and 2x10x15, 2x10x25

    Floor Press
    3x10x15

    Pretty cool way to practice the upper back tightness, and the floor is there to row my elbows into.

    Reverse pec deck
    15xi dont know 10-20lbs
    2x15x15-20lbs heavier

    My left side is extremely weak as opposed to my right side, so it's no wonder my shoulders are sometimes a bitch to get in the right place without it affecting my torso.
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  10. #160
    Registered User DOMSPOWER's Avatar
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    I'm signing a contract for personal training at a gym in a couple days and am looking forward to work with motivated people.

    Today was a brief but great round of posture:

    Horizontal Shrugs
    40
    50

    Superset Glute Bridge 2x10

    Felt amazing!


    Push ups 3x10
    - better rear delt engagement makes it a lot easier

    Red SlingShot rows lying on the floor
    20 second rep
    20sec off
    Repeat 3 more times
    - I was basically spreading the slingshot and trying to pull my elbows to the floor while maintaining good upper back tightness

    Bent over Side Raises
    5kg
    20
    30 rest pause

    See how much better I'm doing. I'm not even tired now, am only stopping cos I got a lot of good exercises and a lot of days to do them on before next barbell session.
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  11. #161
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    Morning walk involved Inverted Rows
    10
    4-5x8

    The ground was too slippery from the night rain.

    An hour or more later I did high incline tricep push ups 3x30 which was very hard and had my lats blow up

    Progress is happening for sure. Workload will rise at it's natural pace.
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  12. #162
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    Today I wanted to start up loaded carries with big tile/stone things my neighbour has as a way to reinforce great movement patterns, but I walked too much yesterday and am feeling mild inflammation today, so real training just isn't worth it.

    Horizontal Shrugs superset Glute bridges 2x50 and 10

    Overhand grip curls 100 reps with 5kg

    Side Raises 30x5kg superset 50 horizontal shrugs

    In the last couple weeks I've gained almost 4kg and look almost the same. So I'm feeling good about taking my friend to a burger joint or ad libitum buffet or whatever we agree upon today.
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  13. #163
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    I caught seasonal allergies and took a long time to get rid of it. Barely did any type of exercising besides my walks, and joints are feeling better as a result.

    My left oblique appear extremely out of shape. I thought I was flexing it hard but the feeling I got was actually just the muscle bitching at working hard at all. Very hard to explain, as I've never tried it before.

    Today I tried my McGills big 3 again after finding that lacking left oblique tightness was the cause of shoulders being out of place (one side too tight and the other too loose) as well as knee being loaded too much in some places. I did just one rep with a 10 second hold, it felt much more natural this time and seemed to be all the risk i needed to take for the desired outcome..

    About an hour later:

    5 or more squats

    10 hip thrusts

    Chins
    3 doubles

    Tricep push ups against kitchen counter
    3x15

    Bent over Side Raises with 5kg
    10
    15

    Quality is much better, so quantity will come.
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  14. #164
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    Yesterday I drove for hours with a friend, really got to test how well i can sit and use my feet on the pedals and hands on the wheel for extended periods of time without ****ing something up in my posture. I also ran to and from the car a few times which felt almost good on my knee. It was a very useful day pain wise.

    I've also done McGills big 3 every day, it's very useful with my improved postures and putting the ego aside as I'm doing only one set of one rep for only ten seconds.

    Today's training:

    Inverted Rows
    2x10
    3x8

    Push ups 2x12

    Got home and did 2 trisets of shoulder raises, stopping when it got a bit hard.

    Getting back to it, better technique, less pain.. in two days I'm gonna squat and i expect better bracing and less aches than last time even though I haven't squatted for about two weeks now, i think.
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  15. #165
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    Today was my first day back to the gym, and i must say, i'm an idiot at times. Somehow i rationalised that if i feel better after improving my postures while not going to the gym, i won't need any warmup work aside from empty barbell squats.. As i worked my way through the exercises, i realised just how wrong i was, as i became more and more prepared to do barbell work from moving in the different directions..

    Squat with red band around hips (very tight band on this new squat cage)
    3x5x20
    4x5x40

    My knee was sore on 40kg but on the 4th set i found the right groove.. So i finished on a good note both technique and pain wise.

    Seated Leg Curls while watching a girl do rope skipping with jumpy boobies
    30x25
    20x40
    20x50

    This make my legs function better.

    Overhead Press 3x10xbarbell
    - Getting my left lat in order made this a whole new exercise!

    Plate loaded High Incline Machine Press
    2x10xno load
    1 slow rep with multiple holds at lockout as my shoulder got in place and i came closer to lockout where i held the weight forever while flexing my lats hard xno load
    1 slow rep with a hold again only now my shoulder got in the right place after a little bit of time, so i did 5 controlled reps

    This was magical. Hard for inadequate tissues, but the effect was magical.

    Chest Supporting Row machine from up high
    12x50
    10x70
    20 rest pause reps to failure x80

    Chest supported Rear Delt Raises 2x20xno load
    - Hit the weak left rear delt like a charm as well as the right weak infraspinatus which fatigued fast causing tingles

    DB Hammer Curls
    10x14kg
    8x14

    Here i felt like doing the main stuff all over again, so i decided to just pack my bag and enjoy getting back to doing things correctly albeit super light.
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  16. #166
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    Getting back to the gym and honing in on the small muscles around my ribs is tiresome, but after today's long technique session i feel a lot more energetic actually.

    McGills big three as is a daily thing now.. one rep ten sec

    Chins going slow and pausing multiple times
    3 singles

    Wall push ups
    10 feet far away
    8
    2x10 feet close

    The lockout part is pretty rough to do while keeping shoulders in place.. i got some serious fatigue going on in little places leading to over compensation from something as simple and easy as just straightening my arms.

    Then the shoulder raises for support of what I trained two days ago:

    5kg Bells used obviously..

    Alternated arm front Raises
    8
    10

    Side Raises
    13
    17

    Bent side Raises
    15
    15

    Glute Bridges
    15
    15

    Miniband oblique twist
    10
    10

    Some irregularities came up on the last exercise, and I find that simply noticing it helped a ton on execution and joint health. I feel much greater now than I have in days and much better on track than I have in months.
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  17. #167
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    Today I went to the gym for the second time since I was sick, and it went much better than i thought it would.

    Warm-up:

    Glute bridge 10 reps

    Bodyweight squat 5 reps

    2 supersets of those.

    Workout:

    Rack Pulls below knees
    - i forgot the miniband at home
    2x20xbarbell
    2x10x50
    10x80, 110, 130
    20x100

    That was high end total reps of what I thought I'd do at 100-120kg, so i couldn't be more content with this..

    Seated Calf Raise machine
    - at an angle with legs on the floor in front of me, pushing my body up at an incline to lift the weight off the stack
    2x12x35
    15x35

    Floor Press
    7-8x10xbarbell

    It's difficult to find the right setup and maintain it while rowing arms into the ground, but i began to find it and learn how to do it correctly. Felt great at the end.

    Dip machine
    - pressing at a forward angle for the long hear tricep
    20x30, 50
    15x70

    Gotta work on the right setup, perhaps with fewer reps.

    Chest supported machine Rows from a high angle and with independent handles
    20x50
    18 and a couple partials x70
    30x70

    The last rep was failing halfway but i summoned more strength and reversed it again, this time getting it all the way down to me.

    Chest supported rear delt machine 2x20
    - much better feel in my shoulders this time

    Reverse grip Pushdowns
    20x30, 40, 50, 60 with only a bit of a rest pause so even though I didn't fall in reps it was still kinda hard

    Then home at dinner time after having eaten only one meal.

    I'm gonna get 25x150kg in 4 microcycles from now.
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  18. #168
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    Today started with celebrating my brothers girlfriends birthday, so things got moved around a bit and i didn't have my home session until it got dark out.

    Wall push ups 4x10
    - it's incredible how much the lockout sucks for my posture on such a noobies exercise.

    Chins
    1
    3 doubles

    Tricep extensions against a counter
    20
    15
    20

    Glute Bridge 3x15

    Pretty solid progress.
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  19. #169
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    I've felt tired and uneasy since my brothers birthday and i thought at first that it was my intuition telling me something bad is about to happen. Then i figured maybe eating a bit of foods i can't digest very well is part of it, as i got tired unusually fast while eating... Now i realise my efforts to speed up rehab made me tired and more tight the right places. Who knows if there's just one contributor, but the session today was amazing and I'm very energised from it!

    Squat with miniband against hips
    5xbodyweight no band
    5xbar and band
    Then 2x10 glute bridges as i just needed to see if I could find the right squat setup
    Then 2 more sets with the bar on squats and nothing but squats from there
    2x5x40
    2x5x50

    Slow but steady.. i then found out my hamstrings weren't at all caught up to speed up my squat progress like they were before I got sick... The machine i moved onto hit my hamstrings much harder than last time, and so i decided they weren't ready to go to complete failure and beyond.. this is great, they'll catch up fast now that I'm hitting the fibers well and squat will explode shortly!

    Seated Leg Curls
    30x20
    20x40
    15x55
    25x70

    Overhead Press
    10xbar felt great
    3x10x22,5

    Minimal soreness, it helped me feel and move better. Great support exercise for my legs that way!

    High Incline plate loaded machine
    2x10xno weight
    3x10x5kg per side

    Remember this exercise was troublesome last week, and now it felt almost normal! Helps a ton with shoulder health too!

    Chest supported machine Pulldown Rows
    - they literally start at pulldown height and away from me, then comes in close like the end of a cable row, as if it's a pullover rowing motion
    20xno weight
    15x20kg per side
    25x35kg per side
    50x20kg per side

    Close to failure on the top set, but i felt it did more to give me a pump than really fatigue me with the last set, so i stopped "early."

    Reverse Fly's 2x15x15
    - I felt my right scapular tricep attachment needs focus to keep the scapula in place while I move my arm, and i got it confirmed when the shoulder came forward on the last set of pushdowns. Nice to finally know for sure!

    Reverse grip Pushdowns
    20x20
    20x40
    2x25x50
    Normal grip 12x75

    Cable curls
    20x20
    20x40
    20x45

    As i drove home, i was kinda slow at least half of the way, haha. I'm in an energetic haze.
    Last edited by DOMSPOWER; 11-24-2020 at 09:59 AM.
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  20. #170
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    Today was great but somehow my intuition told me to start training 4 hours after my first meal, so i had a meal break of 45-60 minutes during the workout.

    Pec stretches and 2x10 glute bridge

    Rack Pulls below the knees with a miniband pulling me back
    2x10x20
    2x10x60
    10x90
    10x120
    20x140 PR

    Slight technique breakdown here and there, nothing bad. Could've done more but knee said stop and left oblique lost some tension on the last rep, so not worth it.... I felt nothing in my knee as a result of stopping a bit early instead of force my oblique to stay tight for more reps.

    25x150 is coming up in 16 days at this rate.

    Floor Press
    4x10x20
    3x10x30

    My upper back and shoulders are doing a lot better now with the pec stretches. Seriously, i only did 30kg cos i know tired pecs means slower knee recovery, so i figure just take the easy improvement and move on.

    Eating break....

    Calf Raise Machine at the super awesome angle described 8 days ago
    20x15
    29x30 plus few quarters

    Dip machine with the long head angle
    20x20
    10x50
    10x70
    7 or 8x105 which is the full stack

    Some irritation in the front of my shoulder but the tension got more and more into the right places. My long had tricep definitely plays a part in keeping my scapula in the right place.

    Pulldown Row machine
    20xno weight
    20x20kg per side
    10x30 per side
    17x40 per side

    Decided to skip the rest as my scapula and ribs were ****ing fused back in place. How much more progress could i possibly gain beyond that, and at what cost or risk? ;-)
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  21. #171
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    I've stretched a lot and now my body is doing a LOT better. In fact by 7am this morning i felt completely zen as something in my ribs finally gave in a relaxed. As a result of the improvements, my upper back was too soft during squats and presses, but the back work definitely helped.

    Warm ups:
    Oblique and neck stretch 1 minute each

    15 glute bridges

    Calf stretch with empty barbell and 40kg on my thighs for a little bit as felt good but not hard

    Squat with red miniband pulling me back
    2x5xbarbell
    5x40
    5x50
    5x60
    3x5x70

    That's ****ing progress, finally.

    Seated Leg Curls
    30x25
    20x50
    15x70
    20x85

    Almost ready to rest pause properly.

    Overhead Press
    10xbarbell
    2x10x30

    High incline plate loaded machine bench Press
    15x0
    2x10x10kg per side

    The improved postures has revealed a sore spot in my pec that I also had a long time ago- guess my body tried to protect it through messing **** up.

    Pulldown Row machine
    20x0
    20x20kg per side
    27 and a couple partials x40 PR
    17x45 PR

    First set was ****ing awesome. Second set i felt best to not rest pause further and finish with partials, which was very dissatisfying.

    Seated Reverse Flies
    20x15
    20x25
    20x30

    Almost ready to rest pause a lot here as well. Felt great all over for a change.

    DB Hammer Curls
    20x10
    12x14

    Reverse grip Pushdowns
    20x20
    20x50
    13x70

    Felt fresh as I left the gym for once.
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  22. #172
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    Lats and ribs are a lot less sore today, and I've improved my positioning a ton. Unfortunately I just have to deal with a temporary strength loss while i adapt to the imported techniques.

    Warm-up:

    Some extra stretching of the right achilles tendon, left pec and quads (sitting on my shins like in a dojo, it's awesome and also tough to relearn).

    Glute bridges
    10
    9

    A weak spot in my right hamstring began to cramp on that last rep. This is great as I've been trying to get it more involved, and now that is it, keeping my spine stiff is much easier.

    Snatch grip bent rows
    10x20
    2x10-15 or so x40kg

    Workout:

    Rack Pulls below the knees with miniband pulling on my hips
    2x10x40
    10x80
    10x120
    15x145

    Quite a strength loss with the 20x140 bit over a week ago, and with soft lockouts no less.. I'm still going for 25x150 next time, and am hoping the tired lats and the new stress on the weak part of my weak hamstrings plays a big part in it and are completely fine next time.

    Floor Press
    3x10x20
    2x10x30

    Calf Raise machine with 5 count stretch before and after each rep
    10x15
    5x30
    3x40
    2x50
    60
    70
    3x80

    The heavier weights were great for my achilles tendon and soleus muscle. The long stretches made it even better!

    Dip machine with long tricep head angle
    20x30
    2x20x40

    I'm finding the right tension and positioning. Shrugging intentionally helps.

    Chest supported tbar Rows
    20xno weight
    20x one plate
    20x two plates

    Nothing crazy. Same with the 2-3 sets of rear delts, triceps and biceps i finished with.

    Left the gym feeling great, lots of tension in the right places, my weak leg bearing it's weight. I didn't wanna leave, i didn't wanna stop walking.
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  23. #173
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    Alright I've sorted myself out more and am now doing abs every evening on top of my daily McGills big 3. Just a set or two to improve the mind muscle connection and keep my abs tightening the right way without pulling me into a bad posture.

    Today's homework:

    Shrugs with the black miniband pulled with one arm to my side
    2x5

    This really helps my ribs and scapula.

    Glute bridges 2x10 no cramping this time and I used the weak spot a lot more

    5kg rear delt and side raises 2x10 superset
    - Upright rear raises hit the right spot

    Pulldown from the side into a slight side bend with red miniband superset slow lying leg lowerings 2x8

    This was all very rewarding, my abs got more tired than they should yet after a moment they were fresh again.

    Tonight I'll do something similar to the ab exercises today.. will do what feels good and change exercise often in the evenings to stay fresh for the hard workouts.
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  24. #174
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    As I've progressed in learning correct movement and motion patterns, and I've had to do less weight and sets to ensure my joints can keep up, I've had my best leg day so far today, because it just felt great and left me feeling a lot better than usual without draining me in any way.

    McGills Big 3, 20 second rest
    1 rep, 10 second hold

    I still do these every day. They're that effective.

    Red miniband good mornings
    25
    20
    20

    Was supposed to do 3x30 and maybe add a set. But no, regression often come before progress when dealing with pain.

    Wide stance isometric quarter squats
    3 sets
    12 seconds

    I did 15 painful seconds for one set on the first day, following a but painful 4x30 band goodmornings.

    Isometric is key. And much harder than dynamic, but in the right places.

    Calf Raises on the doorstep
    12 or 15
    12?
    Maybe i did a third set of 8-12

    **** if i can remember. No holding onto anything with my hands. Practicing foot arch and balance, that is the way for now.

    Leg raises on the floor
    3 sets

    10 unilateral leg raises for abs, always having one foot close to touching the floor, pretty hard

    10 leg raises on the side with very slight external rotation at the top. Right side going for glute medius, left side going for outer thigh. Aaaand hold, skip the kegles.

    This is great. Gotta do the leg raises to my side every night, no skipping or replacing it with more "sophisticated" core work that sometimes take more than they give. Abs too, but maybe most nights only, as i still can't push my hip extensors hard on the goodmornings and squats, and i sit a lot. It's all about relief and balance, not just working hard.
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    Alright so i started off 2021 with another round of wheelbarrow pulls and pushes. It was ****ing magical. I've really loosened up my left inner hamstring the last couple days, did it so much and got so much better I didn't even do my McGills big 3. This is it. I'm finally getting past all the bs.

    After a bunch of pressure massage with my legs on the foam roller, i did all this:

    Band March 40 steps

    Band goodmornings 2x20
    - much better stretch than usual, this was almost too much

    Sitting for a couple minutes, then hamstring felt better than before i did the goodmornings.

    Wheelbarrow pulls one way and push the other
    Bit of dirt x2 sets of 2 rounds

    Then i cut the walk almost in half to avoid having to maneuver around dog **** and to see if the roughly 20 steps backwards per set is better than going all the way
    Full barrow x1 set pull and push
    Added a bit more dirt and pulled each way
    3-4 sets

    On the last set my hamstrings said to stop. No pain, just some more fatigue. After 10-15 minutes i felt better than before i began all of this.

    I'm definitely gonna continue with the shorter duration per set and add sets.

    Deadhangs 3x15 count
    - Great, really making the right connections. And all the wheelbarrow pulls really loosened up my ribs through tightening the other hamstring which is weaker.

    Calf Raises on the doorstep without holding onto anything
    3x10

    Alright so it turns out this exercise have several implications. When I lose balance, that's apparently because my weak hamstring loses tightness and the stiff side takes over and risks getting worse. Also, when i keep the tightness in my weak hamstring, i walk far more evenly and the achilles tendon/soleus that i used to have to stretch a lot gets moved through proper range of motion when i walk. It felt stiffer after each set, but i tested and it's just as flexible as the other side.

    Then i wanted to do 100-200 light band leg curls to see how it helps my recovery, but after 40 reps i got a cramp in the weak spot. Not so good but the result in functions and relief from that extra tension is amazing.

    It's all coming together.
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    My rehab is really coming along, stretching hamstrings doesn't help much more and training them with the band does wonders. I'm even running without thinking about it now, feeling good.

    After stretching my hamstrings and my groin:

    Band leg curls 100 reps

    Frog Pose with isometric tension 3x3x10count

    Tactical Frog Pose 3x10 super tiny reps

    That did WONDERS for my hips and gait.

    Wheelbarrow pulls and pushing
    Full barrow x3 single rounds
    Pulls both ways x3 single rounds

    This went very we, as I'm actually running with the wheelbarrow now! The rest of the exercises really hit the right spots down by my ribs and the back of my left shoulder.

    Deadhangs 3x15 count

    Unilateral miniband overhead lockout hold 3x15 count

    Bent over miniband rows
    20
    25
    30 reps

    Arms back behind my body does some serious damage just where i need it.

    Side Raises 2x20x5kg

    Bent over Side Raises
    15x5
    20x5

    Damn, really hit that weak rear delt.

    The rest of the day is gonna be spent walking, rehabbing, the new season of Cobra Kai and maybe some ****ing.
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    Alright so I've been under recovered and kinda just done what I felt like to get relief and recover my injuries.

    I'm still doing 100 band leg curls twice a day, and it's having great effect, as apparently my inner hamstring is tight cos the outer hamstring is weak as hell.

    Then today I just so happened to try an overhead rotation and a partial getup where I'm basically just rolling over as if I'm in bed at night. That was amazing, really helped a ton, so i trained a bit.

    Incline Push ups against kitchen counter
    10x10

    Barely any pain or discomfort.

    Band bent over rows 4x20

    Pulling elbows far back and on a lot of reps my arms just kinda went wherever they could as that technique is very fatiguing in my weak spots.

    Partial Get up 2x10x5kg

    This had my left shoulder, yes shoulder, shaking. It really beats up my side and rear delts like what I've been aiming for with the dumbbell raises.

    Rehab just keeps getting better and better.
    Last edited by DOMSPOWER; 01-08-2021 at 06:32 PM.
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  28. #178
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    Last night I added a set of 5 (or was it 10..) partial get ups, as I suspected they'd make it much easier to sleep comfortably through not having my left rib cage kinda "sink in." I was right, so i did 10 reps again this morning, and starting now I'll do it twice a day with the leg curls, although probably 2-3 sets of 5 instead of a set of 10, for quality.

    Today was a small round:

    Bodyweight tricep extensions against the kitchen counter 3x20

    Great lat pump making the loose shoulder more stable.


    Curls with red miniband
    20
    40
    25

    Both were great for conditioning the right elbow which is a lot easier to do now that the right shoulder is much more in the right place.

    Adding small extra work is fun. This is exciting. I'm enjoying the hell out of keeping it a bit more chaotic. Tomorrow I'm likely doing wheelbarrow pulls again, just gotta do it at a more consistently repeatable frequency.
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    Things are going better and better. Leg curls were easy today, just banged out the 100 reps and really attacked the outer hamstring, i did 10 partial get ups in one set vs 2x5 last night and i added 5 reps to the 20 band pull aparts. It helped that i did band delt pulls from different angles last night. After the rehab stuff i did the following:

    Alternated leg lowerings with the still leg hovering above the ground 10reps

    Leg Raise to the side with external rotation and squeeze at the top 5reps

    3 supersets of the above.

    Bodyweight Squats 6x5

    They went much better this time, the tension in outer hamstrings and glutes is much better. Fifth set got pretty hard to stay in the exact position all the way through, and sixth set got a bit uncomfortable. Still, my abs, glutes and serratus are doing much better, and all issues correlating to my pain became better from all the squats. It's ridiculous I'm stuck at bodyweight squats, but I'm set in a the right position now, so progress is bound to explode.
    Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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  30. #180
    Registered User DOMSPOWER's Avatar
    Join Date: Jan 2016
    Age: 27
    Posts: 705
    Rep Power: 468
    DOMSPOWER has a spectacular aura about. (+250) DOMSPOWER has a spectacular aura about. (+250) DOMSPOWER has a spectacular aura about. (+250) DOMSPOWER has a spectacular aura about. (+250) DOMSPOWER has a spectacular aura about. (+250) DOMSPOWER has a spectacular aura about. (+250) DOMSPOWER has a spectacular aura about. (+250) DOMSPOWER has a spectacular aura about. (+250) DOMSPOWER has a spectacular aura about. (+250) DOMSPOWER has a spectacular aura about. (+250) DOMSPOWER has a spectacular aura about. (+250)
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    Woke up, saw it wasn't raining, so i did the morning work and primary training before eating:

    Wheelbarrow full of dirt
    3 sets pull and push
    4 sets pull and pull

    It really makes my thighs tense in all the right places. Feels like they're turning into tree trunks despite this being light and brief work. I love it!

    Standing calf raises not holding onto anything
    3x10

    Much easier and healthier than last time, so why do more?

    I slept very well tonight, almost no trouble in any of my sleeping positions. This is awesome. Since I'm training a home, I'm clearly not restricting a day's work to a given timeframe, so the stuff i log here often isn't the only training i do during the 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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