War Among Worlds

[DOMSPOWER]

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

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

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

Bench
10xbar
2x5x40

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

Decline bench situps 3x15

Ab flex against 14kg dumbbell 3x15

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

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

Great times ahead.

[DOMSPOWER]

Yesterday I got my second massage, and she actually found a muscle that was relaxed.

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

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

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

Bench Press 4x10xbar

RDL
10xbar
3x10x60

[DOMSPOWER]

Today was a lazy work day, one co worker was all messed up from the weekend and asked us why his dick won't sleep, showing us a knob in his pants....

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

8x12
1x10
1x20

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

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

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

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

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

Amazing.

[DOMSPOWER]

Today I barely did any reps at work and also we're growing tired of the ****ty and repetitive tasks.. But I'm feeling and moving much better.

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

In the gym at 3pm:

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

Haney Shrugs
2x15xbar
2x20x60

At the same height on the rack I did bodyweight tricep extensions hands together and ass up to make it easier for 3x15

[DOMSPOWER]

This morning before 5am I did 500 total reps across 5 different exercises, 200 of which from a partial crunch that felt really good.

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

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

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

Tomorrow it will be interesting too see where I'm least messed up and what muscle seem to improve my work health the best. But I think it'll be a home session to recover better and leave me with more time for math homework since I'm using public transportation.

[DOMSPOWER]

Today at work I found out its really my serratus that benefits from the push ups, not so much the pecs (at least in comparison).

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

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

Tomorrow will most likely be no training but believe me the work is taking its toll on my muscles and tendons, so that will serve me well for Saturdays leg day.

[DOMSPOWER]

Finished the work week better than I thought I would, and at the gym I found out my shoulder issues have to do with shoulders coming too far back and kinda disconnecting from the rib cage.... Serratus training and being mindful of not having them too far back during training is hopefully the cure!

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

Side Raises 3x15x2

Wide grip Pulldowns 3x12x50lbs

Just doing light movement for my joints at this point, but in 3 weeks at my nephew's baptism I will move, feel and look a lot better.

[DOMSPOWER]

I can tell I'm getting better and stronger fast, but my body need time to adapt with all the work and training to cause that progress.

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

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

RDL 3x10x60

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

I might do a bit of abs later, but school work and recovery is of utmost priority today.

[DOMSPOWER]

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

Haney Shrugs
30xbar
10x40
3x10x50

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

1-3 ultra light sets of Russian Twists, dip machine, pulldowns and back raises.

[DOMSPOWER]

Today I've been very energetic, and I suspect my newfound lat balance play a role here. I kept lifting trays and felt nothing in my shoulders most of the time, but it is still hard to train them so the weight was ultra light yet very hard for the muscles.

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

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

Bench Press 3x10xbar

Incline Dumbbell Bench Press 3x15x7kg

Machine Rows 3x15x30kg

Pulldowns with some kids
2x15x70lbs
15x90

Reverse pec deck 3x15x30lbs

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

This is the best I've felt after a torso workout in ages.

[DOMSPOWER]

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

Ab Press against plate
2x20x5kg
3x30x10

Terminal Crunch 3x15xbar

Side Bends
24kg x10 and 15

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

Got me pretty sore in my forearms but to be fair I lift trays with one hand for hours every day.

[DOMSPOWER]

Today I did super light pulldowns at home LOL.

Realised I can do it bent over with a band.

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

So yeah I'm gonna do shrugs on torso day only and do my ultra light recovery work at home now, so I can get home earlier and have more free time to study and kick back.

[DOMSPOWER]

Had much better energy during this week than the other weeks on this job, but was still drained this morning and had to warm up my ribs/lats more than usual.

Also my neck is getting tight and stiffening my tongue.

8kg suitcase carry 5 sets to warm up more

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

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

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

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

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

This workout probably helped more than any workout I've had where I pushed weights with good energy and fresh muscles.

[DOMSPOWER]

I've become much tighter and more sore over the weekend and massage hurt worse than usual, so I cut back my morning rehab to active recovery range, thought of ways to minimize muscle tension while still doing the work tasks so that I wouldn't get as tired and beat up, and I've stretched my pec and been more mindful of part of my left hamstring. As a result, I'm doing a LOT better already.

Dumbbell Bench 3x12x5kg

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

Incline dumbbell bench same strategy 3x12x3kg

Machine Rows 3x12x30kg

Close grip MAG Pulldowns 2x10x65lbs

Haney shrugs
15xbar
3x12x40

Reverse pec deck 4x10x15lbs

This workout felt amazing.

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

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

You know what it looks like, and it ain't that interesting.

[DOMSPOWER]

Life is great.
Stuck on two months rent due to couple mishaps, one of them being the graveyard shift leader forgot to tell my job agency to not just take me off graveyard but also put me on day shift..

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

Warmup:
Crosstrainer 10min

Leg stretches

100RDL's with a 10kg bar

Pec and lat stretch

100 floor presses with no weight

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

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

Workout:

Squat stance Goodmornings
4x5xbar
5x40
5x60
5x80

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

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

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

So as you can see, I'm making things work now and have a point to progress from with intelligent warmups and the best possible exercises.

[DOMSPOWER]

Today looks bad on paper but was GREAT.

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

Anyways:

DB Bench 5x10x5kg
Really got some tight ribs loosened.

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

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

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

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

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

The key isn't how much work is done, it's how well the work is done.

[DOMSPOWER]

Today was a great practice session for my legs.

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

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

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

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

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

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

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

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

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

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

You have to try it to understand.

[DOMSPOWER]

Yesterday I put my shoulders in the right place with my new cue, it hit deep in the lat and hurt my spine where I've had a dislocation and nearly got me to my knees.

The light lower body posture workout have left me feeling like I was recovering from a leg workout, so I'm really tapping into something important.

The foot exercise got out of hand due to ego, but walking engages the exact same muscles now that I have the awareness and more endurance.

Warmup:

Crosstrainer 10min.

90 degree back raise lockouts 3x5

100 floor presses with little ball in each hand

Forgot my shorts so the squat and row with focus on maintaining upper back position instead of the row itself was a quarter squat. But that's nearly all I can do while maintaining a tight upper back the proper way anyways.. 4x10x2,5kg

Workout:

Quarter Squats
2x5xbarbell
2x5x40

Much easier to get shoulders in the right place without weird tightness down my side but veeeeery hard to maintain until I get more practice in plus balls of my feet are hard to keep pressured into the ground. So range of motion is NOT a focus....

Lying alternate knee raises 2x10

Seated Calf Raises with new technique I wrote about 3x8x15kg per side so I've regained tons of strength there.

It feels like I've just gone through an upper back workout.

[DOMSPOWER]

I found out my lats are massively screwing me. Now I've fixed so many things, it can finally be narrowed down..

So I followed my 100 floor presses with 100 weightless bent rows, and man I wanted to stop at 40. My left rear delt got so tired and my lats took a hit as well just from that.

So today I replaced floor press with 3x20 snatch grip bent rows with the 10kg bar, and that was hard to keep the shoulder in place with, made me tired even.... Lats are big, they affect almost everything. Including bowels.

Then I did 2 sets each side suitcase walk with 12kg Kb and 30 meters a side.

Skipped dumbbell press warmup since lats are pretty active at this point..

Bench Press
10xbar comfy
Red miniband around the bar to pull back towards the rack
3x5xbar

This got my lats really good and felt effective for my rotator cuffs as well with the pulling towards my feet, pulling down and even pressing up against the band, but it still felt primarily as a bench press.

Incline
20x5kg
15x5

Stopped early since some spots felt naggy like usual.. my muscles immediately said THANKS FOR FINALLY LISTENING.

Pulldowns
10x30lbs
2x10x45lbs
Really got me in all the right places, nice and easy no hard reps and no ego.

Incline chest supported dumbbell swings 2x?x1kg with shorter and shorter ROM but recovery based.

My lat is burning now, it's best to go home.

[DOMSPOWER]

This morning I'm pretty beat in my upper back, but it's in the good way that everything is much better.

Triset without really resting:
High bicep band curls 5reps
Elbows behind body tricep pushdowns 5reps
Weightless bent rows 10reps

Then just the curls 4x15

My triceps are actually sore after pressing against the band yesterday. Which is good, cos it's much harder to keep my shoulder in place with hard pushdown reps than on curls and most curl reps actually make my posture better.

[DOMSPOWER]

Doing better and better, but maintaining the right tightness all the way down to the floor is very hard and is gonna take time to adapt to.

Crosstrainer 10min

Sled Pulls 30m 4 sets weightless

Deadlift
6 slow doubles with 50kg

Machine Rows with elbows out to target that part of my upper back and ribs slow 4x10x20kg

Looks easy but I'm beat and feeling the weird stiffness all over and bit into my tongue.

[DOMSPOWER]

A week ago half squats were hard, today several reps were below parallel.

90 degree back raise lockouts 3x5

Shortstop Squats 3x10x2,5kg

Paused Squats 3x3xbar

Calf Raise machine with lots of long stretches
10xweightless
3x10x10kg on one side

The way I'm walking now is much better, my foot is far more mobile and the Achilles tendon can finally lengthen.

Guess I'll do some abs later or tomorrow, my intuition says stop now and **** the ego.

[DOMSPOWER]

Evening home support session.

Going back and forth between:
Band rows
15
3x20

Lying alternate knee raises 3x15

Finished off with 2 sets weird foot exercise, 20 calf raises and 20 squat stance calf raises.

[DOMSPOWER]

This morning I wanted to go on a run while still dark, instead I slept 10 hours and my forehead is killing me. Whatever, work still has to be done.

I also got really fat yesterday from finally eating proper amounts of foods, and pizza on sale for just over a dollar ..... But this morning I looked better in spite of gaining 1kg.

That speaks to the importance of sodium, calories etc.

Crosstrainer 10min

Suitcase carry 30m and back one side, pause, other side, pause
3 sets each time x12kg

Bench grip bent row to sternum 3x20x10kg bar

Bench Press with band pulling against rack 3x5xbar

Pulldowns 4x10x30lbs

Reverse pec deck 4x10x15lbs

High Pulley Cable Curls with individual grips and cables
20x2 plates
2x20x3
16x3
11x3
Speaks to a bitch ass weak spot in my elbow that's likely affecting the shoulder.

Today I was much better able to use my upper back and lats correctly, so I cruised right through it and enjoyed better ability to practice as well as walk away with more in the tank for next time.

[DOMSPOWER]

Yesterday I did some walks, some dumps and some band work for lats, traps and kinda random shoulder movements, specially half front raises and quarter upright rows just to get the little shoulder fibres and pec tieins without pushing it or aggravating what hurts when I straighten my arms on incline and above.

Today I started my day with this and will end it with light movement again later:

6:30am a 5 minute run. Good to go for every morning with all the calf progress I've made.

10am:
Crosstrainer 20min
Rowing 10min
Bag work 15min

2 sets of a long rotator cuff exercise that got some good spots.

Now I'm gonna walk 5km home.

I think this is a good comfortable way to progress.. my 3 days with barbell work and then 3 days of light cardio, wellness exercises and a long walk home until I get these two upcoming jobs.

[DOMSPOWER]

Today I'm doing really well, ran more easily, feel sore in the right ways in the right places, and I ended deads on a really good set for the upper back tightness and shoulder.

Sled pulls 30m 4 weightless sets going much better now

Deadlift 3x2x50kg

Then 4 sets pulldown rows to practice that improved lat tightness in the exact fibers that helped my set up and move better.

[DOMSPOWER]

Getting in some cardio before Christmas, and the bike really helped me improve my leg muscles to the point after I finished, I was spent in my lower quads, but instead of it being a bad thing, I didnt actually feel sore, and my legs were more naturally straightened so that my glutes were more engaged.

I used to Squat upwards of 3 plates with slightly inferior technique and have a hard time doing 5-10 minutes on the bike, now I'm rebuilding at empty bar and can do comparatively endless amounts of movement. This is me finally being ready for greatness.

Crosstrainer 30min

Bag 20min

Lazybike 40min

Rotator cuffs 2sets got me sore in all the right places and particularly around my collar bone, which is hopefully fine as my arm does move more naturally from it.

[DOMSPOWER]

I was definitely loving a day off yesterday, I think the cardio accumulates much easier than I thought. What little annoyance I had in my leg diminished with the squat practice, it's fine, comebacks are called comebacks for a reason.

90 degree back raise lockouts 3x5xbw

Shortstop Squat 3x10x2,5kg much easier than usual

Paused Squat parallel and below as able 6x3xbar
As opposed to 3 super hard sets mostly above parallel last time.

Machine Calf Raises pressing down for maximum long stretch 3x8x15kg
As opposed to 10kg no pushing down hard 10 reps last time.

Much better, much more but much easier and all in less than an hour. The comeback is REAL.

[DOMSPOWER]

Started the new job yesterday, cooked food at home while calling people.
It's good to moderate my amount of training while still keeping me on my feet and active.

Suitcase Walk 30m one side rest other side etc.
3 sets per side with 12kg

Bench grip Bent over Rows to sternum
3x20x10kg bar

Paused Bench with miniband pulling towards the rack
6x5xbar

Unfortunately the last set something in my upper back was off, so felt hard on my shoulder the first couple reps, so I'll have to repeat it again next time before adding weight to the bar.

Pulldowns 4x10x45lbs

DB Swings 4-5x20x2kg
Hit some blind spot in my upper back that helped my posture, gonna make bench better and improve my neck.

High pulley individual handles bicep curls
2x20x3 plates
15x3

2023 is definitely gonna be my year.

[DOMSPOWER]

Got a small lump of water in my inner knee but am still doing much much better!

Two days ago I found out it's my subscapularis that needs work.... Things have healed and fixed themselves from doing less volume so much I can actually tell what's going on now.. so I move my arms around and do weightless external and overhead rotations during the day to combat tightness and recindition the muscle to a point where I can actually train it.

I've also done a Charles Bronson exercise for inhale and exhale for the abs and tightening my sphincter. Both improved my posture and sensations immensely.

Last Friday is obvious... Light deads and bit of rows..

Monday with the knee fluids

Warm up as regular, back raise lockouts and shortstop squats

Paused Squat
3x3xbarbell
2x3x30kg

That's where I began feeling it more so I stopped. No problem, I'm on a constant progression on everything. Much better back tightness and bottom positioning now!!

Seated Calf Raises 3x8x10kg per side too easy all of s sudden in spite of more weight!

I actually think that was all I did.


Wednesday:

Usual warmup with suitcase carry and empty small bar bent rows which were both much better!!

Paused Bench with miniband pulling against rack
6x5xbar

Much better setup and a big weakness in top right lat was revealed and improved!

Pulldowns 3x10x45lbs

Chest supported Rear delt Raise which really got my subscapularis issue out in the open!
3x20x2kg


Friday (today):

Regular sled pull warmup

Deadlift
3x3x50
2x3x60

Much better control over smaller more annoying parts in my upper back! Really got me good although ultra light weight!!

Machine Rows with elbows pretty high 4x10x35kg

High pulley individual handles bicep curls 2x20x3plates

My upper back was so beat up you wouldn't believe.. was sighing as I packed my stuff!!

So running will start up probably next week and maybe no extra running on gym free days.

And maybe the small workouts shouldn't be there..... Just move arms and legs around during the day until they recondition and then have like a time in 3 gym free days where I do that breathing ab exercise to improve control, so that recovery is actually a high enough priority to heal and recondition.