War Among Worlds

[DOMSPOWER]

Today was my first real workout since breaking my big toe nail almost completely off during valentine's night fun.

5min slooooow air bike as the 20+ min walk beforehand did not have enough knee bend to warmup

Bodyweight squats 4x5

Deadhangs 4x5-10 seconds

Barbell Squats
2x5xbar
6x40kg
5x60
5x80 really good technique
6x100kg not my finest reps but not so bad either for a one-time error

3 more reps than last time.

Deadlift
2x5x40kg
3x5x60

Chest supported t bar Rows with shrug to row and lots of the reps all the way up
3x8x20kg

Really good for my scapula control!
In general I am feeling much better in most places after having less training and the new weird way of walking. Perhaps improved awareness of my true needs.

50 partial reps of bench presses with 10kg dumbbells

5 min less slow air bike.

[DOMSPOWER]

Today I'm pretty sure I've done over 150 squats, and I know I've done more than 200 partial band chest presses. I also did 100 band rows in one set at two different times of day- harder on rear delts and smaller muscles in general than lats.

In the gym I really got it confirmed, that my serratus anterior is too tight and weak to let me comfortably come all the way down, so after I had really hit it hard, I did partial benches which really made it easy to come down.

Walked at least 45min to the gym... Toe not yet fallen off, but definitely started to get loose.

Deadhangs 3 sets however long felt right for posture

Chest supported t bar rows and some didn't quite make it all the way up
4x10x20kg

Unilateral pulldowns
3x10x12kg

More reps on both exercises now after doing many more reps than my coach approves of and refuses to believe helped me this much.

Paused close grip Bench Press
2x15x women's bar
Mid range constant tension reps
2x30x women's bar
Full range paused again
15x women's bar super easy finally
3x10x35kg and last set was now easy also
10x55kg

The last set became touch and go as it ended up as a fight of paying attention to my right serratus and getting it back in the same as soon as it began to get lazy on me.

Really good work, hit me right where I need it and I'm definitely better.

DB Shrugs 3x20x15kg
Hard because I have to flex my serratus and pecs to keep my shoulders in place to retract them from. I believe after doing this, that the passive downwards pull is better for my collar bones and shoulders than pumping out inclines for that area for the time being.

[DOMSPOWER]

Doing a bunch of squats, band chest presses and band rows every day is great, to a point.
Stretched quads and psoas today for the first time since my nail injury, that helped a lot. My glutes are kinda under working now due to just repping and not doing the other stuff enough.

Two days ago I did extra.
Began the day with 6 rounds:
20 squats
50 band presses
50 band rows

Don't get me wrong, my technique and awareness is much better now, but yesterday I did more like 70 and 120 due to fatigue and ill feeling.

So today's workout was a bit different as I'm adapting day to day:

Couldn't really sit and stand without lower back pain. Stretching hams and walking helped though.

And trying wide stance squats helped most of it! Really got the hips engaged more around.
I'm coming down much better now, hips have definitely improved!

In the gym:

Quad and psoas stretching as well as reach the toes.

Deadlift
20xbar
3x8x50kg superset 15 kneeling squats which helped loads
3x5x80
5x110 stop

RDL 4x10x50kg
Hit me really good and hard where I need it!

Wide stance long pause squats 3x50kg sinking deeper and coming up when feeling like its time, just one set hit hard enough.

Barbell rows 17x50kg one set again

Leg curls 20x12kg one set again again

Bicycle abs 30 total reps one set again again again

7min air bike and now burgers.

[DOMSPOWER]

This morning I took the bus an hour early, missed the work bus, took the city bus, got off too late, walked the wrong direction and had a morning workout for the remaining half hour before I had to get walking again to work.

The workout was a modified version of a small part of the beginner routine on my gyms board. New routine every day and many people follow it blindly.

2 rounds
Air bike 5calories
20 air squats
9 row calories

2 rounds
12kg one arm kettlebell Deadlift 10reps per arm
4kg 8reps for the rest of the exercises
Front raises
Side raises
Overhead presses

Then after work I did my upper session.
I tried a new lat exercise kinda straight arm pulling into bench setup and beginning of a rep. Game changer! Afterwards I could really set up tight everywhere and tell that my body tries to protect my right collar bone. Hence so loose there and lack of movement in the other side. Crazy!

Deadhangs 2x10 count
Too hard of an exercise honestly

Chest supported shrug to row and this time all the way up and holding every rep
10x10kg
8x10
Much harder when all reps come up for a hold!!!!

One arm lat pulldowns 2x10x12kg
Better left side connection

The straight arm bench pull down 2x10x12kg
This got the left side connected for real!

Bench Press
20xbar mostly touch and go
2x8x40kg paused

Dumbbell Incline 2x12x7,5kg
Really intense on that collar bone

Dumbbell Shrugs 2x12x17,5kg
Much better shoulder control and posture this time.

H Roll
12x3kg
14x3

Dumbbell Swings same kinda low incline height 2x20x3kg

2 rounds to or almost to failure
Floor reverse grip triceps extensions
Floor supinated grip triceps extensions
Standing reverse grip curls
Standing supinated grip curls
6kg on all

External cable rotations 2x10x4kg
Hard and shaky on right side.

Air bike 5min.

It was really nice today as I just blazed through different angles kinda like a working man and zero interest in failure or hard pumps. All about connection and feeling kinda comfortable so it's healthy for me. This is the way.

[DOMSPOWER]

Today I went in for a support workout and ended up trying a beginners crossfit session.
Im hooked.

Felt good, wanna do it every day to remove my pains and widen my long term strength and muscle foundation now.

I can always do some heavy work sometimes as I adapt and feel strong, but I can never add lots of rehab type volume after pushing a good amount of heavy weights.

Foundation must come first.

3rounds
Air bike 5calories
20 air squats
Rowing 9 calories

10min rounds
Air bike arms only 5calories
Sumo High Pulls 10x20kg kettlebell
Pulldowns 10x16kg
Did 5 rounds in 11,5min

3 supersets
45sec Deadlift Hold below knees 40kg shaking a bit
30sec 90 degree situp hold with feet off the floor and I shook so ****ing much

10min rounds and again 11,5min to finish a round
20 Air squats
8 situps
8 alternated arm bench press with 10kg dumbbells
Either 5 or 6 rounds total.

Meaning either 160 or 180 Air squats total for the workout.

I know that with some adaptation I have way more weight in me for the Deadlift holds.
Give me a few months and who knows maybe there will be some personal 1rep records as well.

[DOMSPOWER]

Yesterday I ate a LOT of chocolate and decided to skip dinner.

Today I skipped eating completely and might keep it up until tomorrow evening.

Then this evening after work I was less beat up from the last workout, so I went in to do something like it again and lo and behold the coach is coaching me again, this time with a crossfit routine to unwreck myself and lose fat.

3 rounds
10 calories air bike
10 air squats
10 calories rows

4 rounds
Floor press 10x8kg dumbbells
10 air squats
10 ring rows

3 rounds rounds because I told coach im doing one last round and skipping the 4th on this one!!
15 kettlebell swings 12kg
30 seconds 90 degree only ass on floor hold
16 total step ups on a low box

3 rounds
12 Deadlifts 45, 55 and 65kg
10 Pulldowns 16kg
8 calories row

Then I asked him what else and he said finished. Perfect timing for bus, but also great he stopped me while I was actually ready to do more.

Todays workout was definitely healthier and more sustainable for me.

[DOMSPOWER]

Yesterday was a 2aday.

AM
1 round
10 calories air bike
10 bodyweight squats
10 calories row

4 rounds
5 calories air bike arms only
20 calories row
30 total reps toss over shoulder with 15kg ball
30sec 90 degree feet off ground hold

Very serious **** for me.

PM
Off of imperfect memory

3 rounds
10 calories air bike
10 calories row

3 rounds
10 air squats
10 situps
10 ring rows

3 rounds
10 reps 10kg plate swing to overhead
10 ring rows
5 calories bike arms only

Not so sure I did ring rows in both these two trisets.

4 rounds
12 pulldowns 20kg
12 calories row
12 overhead presses 4kg dumbbells not full ROM yet

[DOMSPOWER]

Morning workout.

3 rounds
5 calories air bike
9 calories rowing

3 rounds
18 total one arm dumbbell snatches 3kg
18 total step ups
30sec 90 degree feet off floor hold

3 supersets 30sec holds
Wall sit
40kg deadlift below knees

3 rounds
8 ring rows
10 shoulder presses 3kg and actually full ROM on almost all reps!
15 calories row

Felt kinda too easy but few muscles were dead. Felt tons of energy from this yet day now as well.

[DOMSPOWER]

This morning I thought would have to be lighter and less, but then after a bit of stretching everything changed and I moved much better and faster than usual.

It also turns out I can do push ups, planks and running on the curved air runner now with my toe nail.

2 rounds
5cal air bike
7cal air run
9cal rowing

4 rounds
Med ball ground to over shoulder 12 total reps with 8kg
Kettlebell Swings 12x20kg
8 push ups

3 rounds
10 air squats
20 jumping jacks which of all things improved my knee by fixing a lack of ankle arch I did not know I had
10x40kg deadlift

3 rounds
8 cal air run
10kg plate ground to overhead
30sec plank

Last night I broke the 2 day fast by eating 2 small sausages and 3 bananas.

Tonight I'm eating loads out as there is a city party of sorts and free food for me.

Tomorrow I'll train in the morning again.

The day after that I will train twice and I will eat kinda normally over the weekend and find me a potassium supplement to help with the fasting, as I am currently only using table salt in my water.

[DOMSPOWER]

This morning was a shorter round at home, yet very effective.

3 rounds
Sand run 20sec one way then all the way back. Naturally got longer every time.
Crab walk few meters forth and back.
Sloooow push up 7-10sec down, 4-5sec pause and 10 sec up. Counting the seconds.

4 rounds using 14kg dumbbell
10 air squats
12 swings
10 count deadhang
8 unilateral swings

Immediately returning the weight to my neighbour by zercher walking it there. Almost had my oblique cramp.

Hours later while working from home i tried a band row where I begin with arm rotated in and shoulder forward. Really gets me in a way I need!! Improves my posture and feel fast!!

[DOMSPOWER]

Two days ago i trained crossfit, walked around 2+ hours and had some pizza slices, then got back there, did 10min cardio and went home tired.

Today I was still tired from all of last week but I did 10-12 sets of 10 push ups during some of the work day and who knows how many squats of 5-15 reps.

Then at evening I did all this for almost 2 hours:

Crossfit workout
2 rounds
Air bike
Run
Rowing
5, 7, 9 calories.

4 rounds
5 push ups
10 air squats
20 hip thrusts and holy **** they got a part of my hams, specially the right one, which showed exactly how im weak on deadlifts next

3 rounds
12x40kg Deadlift
10 ring rows
8 calories rowing

4 rounds
12 total med ball 9kg ground to shoulder
3 calories air bike with arms only
5 situps

Then more traditional workout.

Bicep curls with dumbbells, EZ bar and hammer
15x10kg
8x12,5kg

2x12x25kg

12x10kg
15x10kg

Bent over kettlebell shrugs with shoulder pronation and external rotation emphasis 3x10x20kg

Side Raises 3x12x5kg

Not sure you can tell, but I'm seriously getting healthier and stronger overall.

Finished with 300 total unilateral hang snatches with a bit of a swing to start em with a 3kg dumbbell and i think it took 14 minutes.

Walk to bus, barely miss it at 10pm and wait for an hour. Good thing I inhibited my workout a bit with a very delicious 700g steak and 4 eggs before going.

[DOMSPOWER]

Today was very hard as I went twice and am accumulating fatigue, however my work flow became far better than usual from the training.

AM

Air bike 5min
Rowing 5min

6 supersets
Floor dumbbell press 20x5kg
5 hip thrusts

3 supersets
Chest supported row with pronation and hold 5x10kg
5 wall angels

4 supersets
Squat 10xbar and 3x3x60kg
Side bench plank on opposite leg for abductors 10sec each side

Super effective for my knee health.
Bad leg felt it a lot more on the inside.

PM
Walking there with tired legs and sweaty groin.

And left with a girl from work in the bus wanting to get to know me.

2 rounds
Air bike
Air run
Rowing
5, 7 and 9 calories

10 minutes
5 inch worm
10 swings 12kg
20 jumping jacks
4 or i dont know maybe 5 rounds

3 rounds
Air bike arms only 3 calories
12x35kg deadlift basically just taking someone's bar between his sets
16 total rep step ups on low box (really felt beat down here)

10 minutes
30 sec plank
10 air squats
8x5kg dubbbell overhead presses

Thats it. Done. Had to get some fresh air and do nothing, no extra training no nothing, before leaving for the bus.

Coach said to come again tomorrow morning, as he will be there.

[DOMSPOWER]

Im starting to feel it and need stretching more, while at the same time feeling better and being more capable.

AM
5min air bike

3 sets deadhang shoulder retraction from pronate to normal and maybe retraction, 10count

3 sets 10count bird dog

3 rounds the rest
External cable rotation (super weak and sore function) 4kg
Kneeling squats 10kg
Diamond push ups
8, 10 and 5 reps

Chest supported rotate external and internal with elbows out 5kg
Push ups
Air squats
8 reps

PM
3 rounds
Air bike
Air run
Rowing
5, 7 and 9 calories

10min, 4 rounds
10 air squats
20 jumping jacks
25 hip thrusts

3 rounds
8 push ups
12 ring rows
12x16kg pulldowns

10min, 4 rounds
10x10kg ground to overhead
8 calories air run
30sec plank

3 supersets
Deadlift Hold below knees 45sec x40kg
Wall sit 30sec

Then although my legs were beat and I had really appreciated going hard on torso to catch a break for my legs, I added some leg machine work for health.

3 supersets
Lying leg curls 10x25kg
Seated plate loaded leg extensions 12x20kg

I can finally start doing leg curls again thanks to this way of training!!!!

[DOMSPOWER]

Yesterday AM

4 rounds
10 calories air bike
Quad and psoas stretch on GHD
Reach the floor hamstring stretch

Gotta combat some of that 2 aday fatigue while adapting and getting that hamstring stronger for proper hip alignment.

1 set 20 reps 5kg bent over side raises as I have been sore and stiff since that external rotation workout.

PM
3 rounds
Air bike
Air run
Rowing
5 ,7, 9 calories

10minutes, 5 rounds.
3 calories air bike arms only
10x40kg deadlift
5 situps I think it was

3 rounds
4 or 5kg one arm snatch 18 total reps
18 total step ups
12 ring rows

10 minutes, 4 or 5 rounds
12 total ball to over shoulder 15kg
8 calories air bike
6 push ups

I think this is all.
Kinda easy round yesyerday, well needed.

Today AM
No gym, working from home.
No shower last night as was exhausted plus a neighbour offered me food. 2 meals in 1 day was nice.

No water this morning.. Will.probably be fixed soon, so it will basically be push ups and squats during work in the initial part of the day.

Gym later.

[DOMSPOWER]

PM
3 rounds
Air bike
Air run
Rowing
5, 7, 9 calories

10 minutes
5 inch worm
10 Air squats
15x12kg swing

3 rounds
12x15kg ball to shoulder
8 calories bike
12x25kg pulldowns

10 minutes, quit at 7, 3 rounds due to the taps
20 jumping haps
20 shoulder taps
10x45kg deadlift
Got that string from clavicle area to throat going, really hard on obliques too.

Lying leg curls, pad 1 notch closer to knees
4x20x12kg
Hard and great

External cable rotations 3x8x4kg
Really hard on that clavicle area.. gotta bring little rotators up.

[DOMSPOWER]

I didn't train a lot last week due to having pushed my clavicles and quads too hard.

Yesterday AM I got back though.
Did mcgills big 3 at home, where the curl up finally clicked, and on side bridge my front leg was farther forward and assisted in holding me up.

Helped a ton!

Then PM

10min air bike
2min air run
5min rowing

Medium to long paused squats with controlled eccentric
8x5xbar

Pausing whenever I was not sure my lower back would stay arched and really sitting into it and coming down deep with good arch.

Overhead Press non lockout 3x15xbar

Deadlift controlled up and down 5x3x50kg
Hips were dead man.

2 rounds 5kg
15 side raises
15 reverse grip curls
GHD quad stretch however long I needed.

Then 15min walk to bus, 20min walk to burger, 20min walk home and some pizza and beers with neighbour. I have eaten once a day, one time twice and 1 time 54 hours before eating and really lost weight this week.

[DOMSPOWER]

AM

McGills big 3 for 2x2 all of it, 10sec holds, 20-30sec rest.

Air bike 20min

Leg stretching

PM

Air bike 20-30min

Serrated pull ups 5-6x5
Most sets no real retraction until the last 1-2 sets.

Chest supported rows with shrug first full ROM and 3 count hold
3x3x10kg
Super ****ing hard, specially left side is weak.

Air bike 15min with MUCH better technique.

[DOMSPOWER]

AM
Before gym
Mcgills 1 set of 2

In gym

Air bike 15min

Bit of thigh stretching.

Air run 2km

Serratus dips 3x10

Deficit push ups with pause bottom and protraction with pause top
5 triples
Followed by 6 kneeling squats no weight

10 band pull parts
Superset 1 band overhead squat pausing for a long time and coming down deeper with good hip posture

Air bike 20min

Rowing 20min

More though stretching and now I can reach the floor with my hands again.

[DOMSPOWER]

PM

Air bike 10min

Long paused squats 3x5x10kg bar as others were taken

Floor dumbbell press 3x10x6kg
Clavicle needs more time

Hang power cleans 2x15xwomens bar
Felt bad for clavicle

Ground to chest with 40kg ball 4x5
Much better

Air bike 30min
Not much arms involved

Thats almost 2 hours of cardio today.

[DOMSPOWER]

AM
Mcgills double

Barbell massage on my forearms.. brutal as fucjmk and took a long time.
Helped torso and shoulders for sure.

3 rounds
5 glute hand raises using my hands on handles for support (surprised)
5 situps on that machine
12x4kg side raises

Leg stretching.

No PM workout today, gotta recover.

[DOMSPOWER]

AM

Air bike 10min

Macgills big 3

Then I stretched forearms a lot against wall and eventuall pushed myself away from it with back of my hands.

Did 6x20-30x5kg hammer curls inbetween and walked around while curling.
Curling while turning right or left is harder thn you'd think.

On last 2 sets i somehow ended up doing 8 finger push ups against the wall. Meaning i pushed myself away by going from flat hand on wall to finger tips on wall.

Then I did 4 supersets of:
Lying down kettlebell press from chest as a tricep extension and turning the kettlebell up so it was really hard on both my forearms and elbows in little weak places all over.
20x12kg of those
And 8 of the finger wall push up things.

Forearm work that really gets me in my weak spots should not make me tired and dizzy. But it did.


PM

Air bike 5min
Rowing 5min

Long paused barbell squats slower than otjer times 3x5xbar
My thigh is definitely feeling this weeks training and cardio.

Floor press with dumbbells over my chest at bottom 3x15x7kg

A fall and stop test showed my shoulders and arms are strongest and safest with hands so close that my barbell would hit my chest if i use that grip on barbell presses. They almost stopped me on floor presses as well.

Deadlift
2x12x60kg
15x60kg
Great improvement with legs and hips over the week in spite of the fatique.
Compare to monday.

Pulldowns
20kg x8, 6
Hard to retract left side again

Band pull aparts 2x8

External cable rotations
8x4kg
5x3x4kg
Made me have much closer to 100% non sore reps.

Helped a ton!
External rotation is key!