Yesterday i did the extra workout and then later the gpp work, and man is that awesome.
Twice per day training in insane for my rehabilitation brain.
The frequent movement helps a lot and gives me plenty room to try different exercises with light weights, like suitcase carries yesterday. I also finished with some light rear delts that helped a lot with some over compensation i noticed on the carry, and today i used the same weight and it was a lot easier.
Today:
Machine Rows 3x10x50 almost too easy for technique work now
High incline football bar bench 3x10x30
- Last set was best, as I'm really mastering my true setup
Reverse grip football bar overhead press 3x10x15
3 hours later:
MAG grip pulldown rows 3x10x90
Pushdowns 85kg which is the stack 12, 12, 8reps
Curls 50kg 3x10
Side Raise machine, warmed up with 15kg and what do you know it burned weirdly, so i ended up doing 2x12 and 3x15 with that weight. It burns where i often hurt on bench and even sometimes on pulling, and i thought it was my front delt and/or bicep tendon. Turns out it's the edge of my side delt, and even the other one burnt a bit as well..... I can hardly believe that side raises is now my main rehab exercise.
Reverse fly machine 3x10
Side raises are gonna take me back on top
I'm a F*cking G, on Wednesday a 100kg bench might be on me
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Thread: War Among Worlds
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09-19-2021, 10:29 AM #241Go 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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09-20-2021, 10:38 AM #242
Today i lifted heavy weights and got an old lady for a client to reduce her pain through building her posterior chain twice per week for 4 weeks to start and then indefinitely when she sees that my methods are legit.
Box Squat to pretty high and a bit higher than what I did a flawed 140 with last time
Bw 3x5
Bar 2x5
40kg i don't know 2 triples or a 5
60kg for 2 and a better triple
90
110
125 to beat last times technical topset
140 almost perfect
Next week I'll go close to parallel and the week after that i might actually go below parallel.
Narrow stance Goodmornings on a slant board
8xbar
5x50
3x
80
90
105 PR from simply not going above 100 on this variation
115 with some to spare despite small jumps after more than a month without this variation!!
Aaaaand that took me over an hour for **** sake
Then i ate 1100g of mixed ****, walked 20 minutes on the treadmill, worked a bunch extra and finished up the workout after this 2 hour "break"
Unilateral KB Deadlifts 3x12x16
Unilateral Leg Curls 3x12
Side Bends 10x16, 26 and 24
- I'm getting a lot better at this but ribs gotta keep up so i can actually do the 50's again
Calf Raises 2x8
Then had a mastermind call for an hour then taught the old lady how to squat and deadlift plus accessories, then on my way home as of now at 7:30pm after showing up at 12am.
I'm a busy G now.Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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09-22-2021, 11:15 AM #243
My forearm right at the elbow has been ****ed but doing 5kg plate bicep curls apparently helped a lot.
Machine Rows at a curve
10x50 easy
3x10x70 fuark
Every set tapped harder into the weakest muscles. I should be happy but now my lats are **** and I genuinely don't know if I'll sleep right.
Bench with regular bar cos i said I'm a real ****ing G
4x10x20
5x40
3x
60
70
****
High Incline DB Bench
20x10
10x14
8x14
Did i mention that a week ago i earned a bruise on my pec? Yeah, it's gone but I'm babying my pecs now.
Couple hours later
MAG Pulldowns 3x10x60
Pushdowns 3 sets
Side raises and reverse flies 2 supersets
I actually think that was it
Then i trained the old lady and she's killing the techniques with a very fatigued posterior chainGo 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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09-24-2021, 06:06 AM #244
Yesterday i barely did anything for my workouts, just stayed home and made sure i felt good.
Today i ****ing killed it
Box Squats bit above parallel
5xbw
2x5xbar
12-15x2x40 as i may have miscounted
Deadlifts off the floor 9-10x2x60
On that last set i really hit the weak part of my hamstring in the good leg, and it felt so good i got kinda dizzy from hitting all the right places so much in one day and finally getting it PERFECTLY
So for my second workout I'll just do ultra short active recovery work instead of real accessory work.Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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09-26-2021, 03:09 AM #245
There has been a change in the universe. Everything is very wrong in the world now.
Pulldowns at high incline angle 4x10x70lbs
This was supposed to be a warm up weight, but in keeping this angle at all times, weaknesses revealed themselves fast.
High Incline Bench with regular barbell and elbows out 3x10x20
I don't want another pec tear, and even the empty bar can apparently give it to me. That's how weak I've become in my upper pecs and small parts of my serratus anterior and lats after all that time with being unable to press incline and overheads.
Standing overhead dumbbell presses
10x4kg
10x6
10x5
12x4
Only the 4kgs were useful for navigating around my weaknesses........
Regular upright pulldowns 2x10x70
Much stronger but no way I'm doing more sets with all the fatigue I've had and all the weaknesses revealed today
Deep down i just knew to pack my **** and go home although i initially planned to just do the whole session in one go instead of a two a day.. i don't even know if I'm gonna do more training in the evening.for wellness, perhaps just light stretching.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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09-27-2021, 07:27 AM #246
Today has been amazing!
Box Squat which i thought is at most 2 inches above parallel but may be 3.... Gotta use my camera next time as I'm gonna go below parallel
3x5xbw
5xbar, 40
3x60
2x80
1x
100
120
130
Heaviest set felt the best!!
Medium stance slant board Goodmornings
2x10xbar
5x50
3x
80
100
110
This is about the same width as what i found extremely useful on leg curls two days ago. I thought I'd easily do 120 but turns out the narrow stance is actually stronger.
2 hours later:
Good girl machine 8 and 6 using same weight
Bad girl machine 2x12 same weight as good girls
Unilateral Leg Curls with new width 2x12 much easier to do unilaterally now after all the hamstring work I've done the past week or two
Side Bends 3x10x24 much better than last time, I'll hit 50kg soon
Actually i had an extra 20 minute treadmill walk between workouts instead of just one walk after i ate.
I stretched my ribs, they got proper loose for a moment finally.
I'm walking like nothing ever happened.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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09-28-2021, 06:35 AM #247
Man did yesterday's workout leave me feeling awesome!!
So today i used 20kg on all the following:
Good girls 3x8
Bad girls 3x10
Leg Curls 3x10
Pulldowns behind the neck 2x15 count hold pulling the bent bar down on my back like a squat bar
Later i did my neck and active recovery workout:
Neck extensions just a lighter 2x10 then skipped the twists. I did light stuff at home the last two active recovery workouts and completely skipped neck and traps as I've pushed.my neck too hard. Maybe next time..
DB Shrugs
15x30
15x40
2x10x46
Neat
Then 1-2 sets of super light pulldowns at an angle, side bends and uni kb dl.
I've spent 42 minutes total on the treadmill today, whereas up until a few days ago it was always either 10 or 20.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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09-29-2021, 08:11 AM #248
Everything just keeps getting better!
Bench Press
- didn't realize till after i set it up in the squat rack that i had forgot to do rows first.... I'm so limber this just feels ideal
3x10xbar
2x5x40
2x60
4x75
An improvement over a shaky 3x70 a week ago, and i talked to Jon about not over tucking, so i expect 80 to fly next week.
High Incline DB
10x10
3x10x14
Pulldowns at high incline angle
15x20
12x30
3x10x40
2 hours later:
Leaned over cable rows
15x30
3x10x50
2x10x70 bent pushdowns
Standing EZ Preacher Curls
20xbar
15x20
11-12x30 and short rest then 6-7 more reps
Chest supported incline reverse flies
2x10x no weight as usual
2x10x5kg
**** Yeah, shoulders came back over the lats!!
Almost an hour treadmill walk while on mastermind call
G'd UP!!Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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10-01-2021, 06:23 AM #249
Yesterday i was sick and thought i was gonna wake up with the flu, but no it was probably just a mix of overtrained neck muscles and a food poisoning so mild i get off in my stomach in the days leading up to this but didn't actually have any extra bowel movements.
Box Squat slightly above parallel
3x5xbar
12x2x40
Much better than usual
Deadlift 12x2x60
Easy on my joints
Finished with just 2 sets of good girl, bad girl and side bends. Making sure i don't throw myself into another ill-ish couple days plus i expect to be fresh for below parallel squats on Monday.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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10-03-2021, 05:29 AM #250
Today is the second time back to regular barbell on incline, and it's going a lot better already, even if I'm still using less weight than with the dumbbells following flat bench.
High incline 6x10xbar
- Trick is to lower the bar to my collar bones instead of close to my nipples. Makes me more sore and less achy, since my upper pecs work more instead of lower pecs taking over and seemingly trying to protect me in a way that hurts me (pure guess, don't know).
Standing DB Press
15x4
3x10x6
That was too heavy last time and just the right way this time, LOOOOOL.
Pulldowns
High incline angle
15x70lbs
12x90
10x110
12x90
Upright angle 3x10x90
Man i did well at staying in my lane here. My lats feel great in spite of all the fatigue in just the right spots.
2-3 sets of pushdowns, barbell curls, reverse flies and side raises.
I think for once that my lats will be sore but very much ready for max effort lower this time.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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10-03-2021, 02:54 PM #251
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10-04-2021, 11:31 AM #252
Welcome to the party!
Today i finally squatted below parallel on the box
2x5xbw
3x5xbar getting used to the bendoverdnessd
3x3x40
3x60
1x
80
100 inner thighs gave up quick and i got back down on the box then tried again and got up
100 much better and i thought it was easy when it wasn't
110 ****ing rough, some knee cave
My inner thighs didn't stand a chance. Too big difference from last week's box height and today's. But i didn't expect anything big, so I'm very happy that my hips took over very well and kept load off of my bad inner knee.
Goodmornings with medium stance
10xbar
5x50
3x
80
100
120
All but the last set was nearly maximal range of motion as that gets the muscles that the lower box height really tapped into which aren't used much on high boxes. This may be the reason why i lost upper back tightness on the topset.
An hour and a half later i did half assed good girls bad girls, repeated the usual weight on unilateral leg curls where a tendon began to jump and then 2x10 side bends with 26kg and not only was there no rib support issues, a muscle in my right hip stretches causing the majority of my left ribs to crack and loosen.
Awesome.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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10-06-2021, 06:59 AM #253
Yesterday i found out it might be my supraspinatus, not my side delt, that's off. Turns out I'm right after stretching it behind my back (this is an easy stretch for me but the internal rotation is a bit slow in this movement) and doing isometric rear -and side delt work.
I also did 50kg dumbbells for shrugs, 2x10 to start
Today:
Bench
4x10xbar
3x5x40
2x2x60
2x2x80
I worked on not over tucking and the slightest change felt like a big flare. I really got some subconscious fear to deal with here, even though the less tucking seem to put my arm "in place" very effectively.
High Incline DB Press
15x10
3x10x15
Too easy, had to just hurry away from it so as not to keep banging out sets and get a bruise again
Cable Rows leaning forward
2x10x40
3x10x50 nice
After a couple hours:
Pulldowns bit leaned back 4x10x50
No warmup no nothing, the supraspinatus stretches really help!!
Face pull to external rotation hold 10kg
Crucifix hold 2kg
30 count on each, 3 supersets
Pushdowns bent bar
10x40
10x65
2x10x85 (stack)
Standing EZ Preacher Curls
15xbar
15x20
12x25
10x25
Wrist Curls
20xbar
40kg with super short rest x20, 12 and 6
Work is extremely effective, now I'm off for a call and a pt sessionGo 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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10-07-2021, 01:07 PM #254
Today was pretty lit and Jon gave me a max effort lower cycle for after the upcoming concentric Godmornings.
Bench Press trying to just get my top upper arm over the top of my lat and not over tuck
3x10xbar
Bunch of doubles and triples x40
Began to get it at the end
30 count isometric front raise
2
3
And 4kg
Really got me tight in the right places and with my arm positioned over my lat in the right way as if i was holding the barbell over me on bench with perfect setup
Pulldowns 3x15x70lbs getting pumped in that weak spot in my lat that I'm using more now
Excellent
Couple hours later i did shrugs 3x10x50kg and blasted through the active recovery portion while someone there recognized me and said he need help with his training, and that he can definitely train with me once per week and sometimes more. I'm looking to milk him for a 1000 bucks and have his life changed forever.
Jon gave excellent feedback today, and here's the upcoming cycle:
Parallel box height every time.
Week 1: straight bar
Week 2: safety squat bar
Week 3: front squat
Week 4: concentric good morning with safety squat bar
Then afterwards we'll use bands and do some heavy deadlifts
During this cycle I'll go below parallel for the technical doubles
And for bench, it keeps going this way. Pure technique work on flat and reps on mostly incline.
Will get the technique down with a healthy shoulder and then ****ing blast my way to 3 plates and beyond.Last edited by DOMSPOWER; 10-08-2021 at 03:39 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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10-09-2021, 11:20 AM #255
What i didn't log yesterday's workout
My back is still sore, even down my lumbar and abs. I'm tired. Slept like ****. You'll see why.
Box Squats slightly below parallel
Up to 12x2x40
Following Jons advice of using high bar and really going hard on fixing my lat tightness, which entails doing more to regain the final mental connection after several spine injuries.
Set 7 got me ****ing dizzy
Getting my upper back arched properly while keeping my TLJ stiff instead of over compensating after having that joint separate 3 times a long time ago, which apparently is still a bit of an issue.
Deadlift 12x2x60
Aaaand that was all she wrote
The upper back stimulus was intense. I was a bit dizzy 5 hours later.
Ate food, walked 20min on the treadmill and no, just nope, i couldn't see the value in finishing the workout.
So i walked home 5km instead.
Walking is much better this week, as it's finally become therapeutic.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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10-10-2021, 09:52 AM #256
Today i was sluggish and got in late but i left a ****ing winner
High incline bench
3x10x20
2x10x22,5
15x22,5
Standing Dumbbell Press
15x3
6kg x10, 12, 15
More reps as i up the weight on bench and more reps on shoulders. I bet I'm gonna add weight super slowly for a long time while seeing total reps go up a lot higher than the basic 3x10
Pulldowns
15x90lbs
13x90
7x15x70
28x70
My lats got engaged more in the top where I'm lacking connection the most on bench, and they really took a hit. Until they didn't. At the end i was stronger and felt ****ing fresh to pump hard on everything all day long every day.
Bent bar pushdowns 3x15 heavier every set and i have great lat support now
Couple hours later:
Red band for 3 trisets
20 leaned forward crossovers
10 face pulls
10 reverse flies
2 supersets
20 count front raise hold with 5kg dumbbells
20 M's with the band
That's 100 reps on rear delts
My upper back is really getting itself together now!Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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10-11-2021, 06:18 AM #257
Today i did concentric Ssb goodmornings up to an easy 121kg, then my body shut down and 131 became a lackluster **** lift where i couldn't maintain my newly improved upper back tightness
Did big of leg curls, good girls and side bends but nothing to brag about, then left the gym immediately.
No honor no gloryGo 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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10-13-2021, 05:09 AM #258
Today was ****ing awesome, as I'm really tapping into the right little fibers now!!
Bench
3x10xbar
8x3x40
It feels like I'm flaring when i get it just right. Last set made me dizzy.
High incline dumbbells 3x15x14
Compare it to 10's with 15 last time and no need for a warmup set this time
Cable Rows with neutral grip
15x4plates
15x5
7x15x6
32x7
Dizzy again
Bent handle pushdowns
15x7 and 10 plates
3x10-13x12
Hammer curls
14kg x12, 8
Crucifix hold 3x30 count x3kg lolol
29 worksets and a part of me feels like a pussGo 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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10-15-2021, 04:03 AM #259
Today i needed much less warmup, and i realiaed i gotta pump my lower ham attachments in the bad knee to make them do their thing instead of tightening or loosening too much.
Box Squat
3x5x20
12x2x40
Deadlift 12x2x60
48 total reps within 30 minutes whereas usually the squats alone take up to half an hour from having to constantly be attentive to pain and little details..
Leg Curls with solid squeeze 6x15x50lbs with longer squeezes in later sets and seeing it get easier as the attachments adapted
Good girl bad girl machines 4x10 and 15 rep supersets with 40lbs and plenty squeezing
Side Bends
10x20
4x12x30 mad progress for my ribs and side hips
So in 90 minutes i did more than i have in months and it went and felt better too. I had to stop myself for safety reasons.
You bet tonight's minimal session of band leg curls and bodyweight calf raises will be lit as a mother****erGo 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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10-16-2021, 01:49 AM #260
So in the past 8 days my shrugs have gone from 3x10x50kg dumbbells to
3x10x54
3x12x50
And today a set of 15 and 25 with 50 that feels like i didn't do much
I think it's time i use the barbell now for days i can't go up to 60kg dumbbells. I preferred the neutral grip a lot for shoulder stability but maybe now I'm ready to start doing full range of motion with 3-4 plates again.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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10-17-2021, 09:42 AM #261
I've been a bit thoughtless - perhaps even reckless - with how I added in flies and would often lie down during work and going hard on NOT working so as to recover for the next workday in that my pec got pretty tight and i didn't go to the gym for incline today, nor would it be likely that i could support solid tricep weights either.
So for maybe only 15 minutes i did this:
Dead hangs 3 sets of 20-30 seconds
10 supersets:
Band rows 6x20
Then 4 sets of a 15sec hold
3 sets of 5kg presses 15reps and front raise holds 10 seconds, alternating exercise each superset
Then 10 count hold at lockout of a press for the remaining 4 supersets
Tonight I'll do light arm pump to flush tight spots and examine left to right triceps. Nothing intense, just wellness pump work for arms and rear delts plus stretching.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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10-18-2021, 03:48 AM #262
Today i took things to the next level as I'm better and therefore it became easy to tell it's actually my top calf that's weak, and the squeeze on leg curls hit it hard. When my top mid calf apply itself more, my hamstring and glute in that same side works better, and so does my oblique, serratus, lat and pec.
Parallel box Squat
3x5xbar
3x40
3x60
2x80
100
110 - two weeks ago my knees caved on this weight going just below parallel
120
Near perfect performance today, except the low weights. But trust me, over the next two weeks, they'll be lower.
Wide stance Goodmornings
10xbar - a lot easier stance now with better adductors
5x40
4x60
3x80
3x100 whew it's tough apparently
5x110
That second rep was like a second wind, but i was already mentally prepped for it being the hardest set for the day, so i decided to add reps instead of prolong the psychological part of going up in weight. 5th rep was probably a bit on the easy side to be honest.
Also, notice how I'm using mostly the same weights every time, specially on Goodmornings... I'm tapping into new muscles that are gonna take me to new places. But, as i said, for the next two weeks it's just gonna be new muscles without the new weights.
Side bends
10x30
2x10x40
10 count squeeze leg curls
5x50lbs
2x5x70
Good girl bad girl superset
2x10 and 15 with more weight than last time
Back Raises
10xbw
2x10x15kg
Yep, with new info about my weak points, this no longer feels like it's tearing a bit on some fibers or I'm having one leg take over sometimes.
Calf Presses 3x10x50kg
- now all my toes except the biggies appear week, as the weakest are catching up.... Which makes me realize it's way worse than i thought while making it a lot easier to tap into that upper middle part of the calf. Lol.
Safety bar for both squats and Goodmornings next week bitches.Last edited by DOMSPOWER; 10-18-2021 at 05:00 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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10-20-2021, 03:02 AM #263
Yesterday i saw a video on trap 3, tried weightless top part of y raises and found that my trap 3 is absolutely worthless and hitting it a bit made everything I've been having a hard time with get better immediately.
Because of this and the adjustments i made to my exercises and angles targeting trap 3, i just had a 90 minute workout that had me feeling good almost everywhere.
Bench using same grip as i started with last time
4x10xbar
3x5x40 felt terrible
10x40 where i moved my hands in about half an inch like last time and it felt great
3x50
2x60
5x60
Had to tell old ladies to tense their buttocks as if they're getting raped while doing all of this, it was great fun.
I had to plead them to NOT have a get-together which involves alcohol any time soon based on their commentary.
High incline dumbbells 2x15x14
- new muscle who dis
Cable forward with constant forward lean 5x15x5 plates
Much harder than last weeks 10 sets
Chest supported machine rows
12x30
5-6x12x50
Superset Lu Raises 8x1kg
Top quarter Y Raises 3x8x1kg
- Yeeet
And for arms it was a lot easier to support the weight and tap into weak fibers yet still keep in the game longer, so i didn't get to fail reps on triceps unfortunately.
Straight bar Pushdowns
15x6 plates
4x15x10
15x11
Barbell Curls
15x25
12x25
The left elbow tissues are really getting in the game now, so i just gotta be patient with ultra light rep work to keep the right elbow from taking over and getting overtrained.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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10-22-2021, 04:05 AM #264
Today was the best workout in ages!
Not only is my upper back coming along fast, i trained my small toes a bit this morning, which helped me walk and train better, and used calf raises as my first support exercise, then leg curls and back raises whereas the norm is complete opposite order. Helped me a TON. I didn't care about using big toe pressure today at all and it clearly helped.
I'm also bloated as ****. But the past two mornings i replaced protein yoghurt and oats with more meat and vegetables, and today i was particularly bloated but had the best bowel movement I've had in quite a while.. maybe the correlation equals causation, so I'll have less oats and avoid them on active recovery days.
Box Squats bit below parallel
5x5xbar just getting trap 3 in the game
12x2x40
Worksets took 9 minutes
Then after 4 minutes
Deadlift 12x2x60
Took 9 minutes also.
Keeping trap 3 engaged and causing the proper upper back position all the way down at the floor is hard as ****. I legitimately got fatigued by this baby weight.
Calf Presses 5-6x10x25kg per side
Seated Leg Curls 10 count hold 3x5x50lbs
Back Raises
20
16
All bodyweight
Side Bends 2x10x40
Good girl bad girl same weight 3x10 and 15
**** my life is great and becoming perfect
These physical improvements make me feel a much greater sense of confidence deeply within. And with less confidence I've been told I'm gonna achieve great things by good people who don't give a **** about being sweet.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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10-24-2021, 06:23 AM #265
Today i warmed up plenty extra as i took extra time last night to chill in the couch for once and kept in a position that apparently made my left serratus tight as hell. I suppose the upper abs and serratus anterior are pretty connected, so no surprise.
High Incline Bench
3-4x5 pinky grip, sucked
2x10x a finger closer, ruled
2x10x25
Then a long chat with a couple who tried to learn how to squat and might wanna work with me
20x25 lol
Overhead Front Raises
15x3
15x4
15x5
10 and 8x6
Or maybe the highest weight was 5kg. Don't remember.
Shovel grip Pulldown Rows superset 10 count Crucifix Hold with 3kg
15x50 or 70lbs
2x15x90
12x90
2x12x70
My bicep and forearm got sore and tight again, really derailed me. And the way the holds felt in that arm, i think that hits some really weak tissues and causes it. Also because the arm became gradually more normal during following exercise without the holds.
Pulldowns 5x12x70
Top Quarter Y Raises 4x8x1kg much better now
Unilateral Arm supersets
Elbow behind back pushdowns 3 plates x15, 9, 10
Curls 3x15x2 plates
I'm starting to feel my arm is not just getting tight and sore, but actually beginning to like it a little bit, as if it just need less load and not be trained with too many sets to lightly push through the hurt.
SSB for both box squats and Goodmornings tomorrow!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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10-25-2021, 03:53 AM #266
Today was ****ing crazy!!
Parallel SSB Box Squat
3x5xbar
2x40
2x60
1-2x80
100
120
I've really improved my ankle arch and ab/upper back brace a ton..in fact I've walked 5km home almost every day for 6 or 7 days now. The weights were all super ****ing easy too until 100 where i began to feel the SSB doing it's thing..
Technique on 120 began to break just a tad off the box and it was a grinder, but i was very tempted to add 10kg and actually get fired the **** up as that's hard to do under 3 plates unless it's a "make it or break it lift."
Anyway i tied last week's weight with the straight bar, so I'm definitely stronger and also super pumped up too see how well i do on front squats next week, where I'm gonna do all i can to become ready for another 120 or even higher from constantly regaining strength.
Wide stance SSB Goodmornings
10xbar
5x60
3x80
3x100
3x115
Plates slided out on the right side, probably cos my left side is really getting back in the game now. I'm a lot better from the lift anyhow
Calf Presses 5x12x25kg per side
- turns out it's really ****ing difficult to maintain the arch in my left ankle on the eccentric. And i got it just right during Godmornings btw, so now it's not only gonna be my right foot hurting a ton from walking after the vast improvements hahaha.
Leg curls died out quick from all the improvement
Back Raises
2x20xbw
15x10kg aaaand walking a bit funny
Good girl bad girl one set usual weight one set heavier and much harder
Ab machine with straight arms and moving my torso forward like a decline serratus situp
12x50lbs
12x70
2-3x12x90
Maybe I didn't do 70.. **** knows, i was dizzy and leaning over the machine after the last set. This really forces my arch out in a healthy way and hits me deep all over.
Abs tonight is gonna be sooooo much funGo 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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10-26-2021, 02:02 AM #267
Yesterday's ab work wasn't as fun as i thought it would be, but can't complain about the rewards
Lying leg raises were too hard for my level to get 15 reps with, and side bridge against the wall for a 20 count hit me surprisingly well in my upper lat and serratus anterior so i did 4 sets and wanted to go all night but of course with my tight backpack strap dropping shoulder hanging muscles there is such a thing as too much light work.
I also try and stimulate the same tissues in the car by lightly pushing my hand down on the window or the steering wheel for a few seconds, lol.
Todays shrugs were a plate on the side of a woman's bar for 4 sets of 10.
With the barbell there's a much higher demand of really making my torso big with my breathing and bracing, and in recognizing this i did very well technique wise. I think the barbell shrug is a blessing in disguise whereas 25 reps with 50kg dumbbells may have been a crutch.
Then i did pulldowns which helped me crack up my stiff tissues around upper lat and ribs.
I did the ab machine again with elbows as far out and up as possible to gently hit little weak muscle fibers and teach my shoulders to deal with various angles.
Ended with trying a unilateral glute kickback machine and i found it gave me the same little tightness and muscle activation that I've been doing tons of extra walking to try and achieve.
This is really gonna help my shoulders and upper back mobility as well as help my knee adapt to the proper ankle arch through simultaneously engaging the hip and top quad properly.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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10-27-2021, 05:26 AM #268
Slept like **** and woke up with a headache and pumped tight serratus that i thought might be overtrained
Ate breakfast, measured my heart rate at a whopping 94 beats per minute vs usual 52-58
Replaced my treadmill walk warm up with the glute kickback thing and pulldowns. Lowest of weights. Worked like a charm
Bench
5x5xbar
5x40
4x3x60
5x60
If that's not progress then i don't know what is
High incline DB 3x12x16 with much better thoracic setup than usual
Cable Rows with forward lean and shovel handle
5x15x6 plates
Chest Supported machine rows 5x12x50
Trap 3 Raises
4x8x1
Superset Crucifix
1kg x10, 12, 15 and 20 count
Perfect exercise order/combination has been found. And the lighter weight helped a lot with feeling it in the little weak places without getting sore and irritated other than maybe 2 seconds at the end
Rolling DB Extensions
8x16 without the roll
16kgs x 6, 5, 6 with the roll
I had no idea this exercise is THIS ****ing great
Hammer curls 4x25x3
- ultra light weight and high reps helped a lot with loosening and relaxing my tight elbow while pumping and stiffening my weak oneGo 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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10-28-2021, 03:25 AM #269
Today i began with the kickback machine and pulldowns part of the neck/active recovery workout and it got me loosened up good in my left serratus
So when i got to shrugs i did 3x10x60kg and it went a LOT better than all the other times, being really able to tighten the left serratus in a proper way after having loosened it's overused parts
I kept with this lead, using lowest weight with elbows out on the serratus ab machine which really made me use the weak parts properly, and finishing with ultra light 2 sets of pec deck i found my right arm able to really do the eccentric in a normal and even way instead of resisting the final part and feeling sore in a bad way.
I found my holy grail :-DGo 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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10-29-2021, 08:51 AM #270
Today i did half my workout then had to go to a meeting in the school I'm transferring to in the big city. I was told I'm still getting paid as a student but wont start anything until January, so i still got time to make money full time.
Box Squat a bit farther below parallel than usual
3x5xbar
12x2x40 done in only 8 minutes and i wasn't winded or in pain (though still aching and stuff)
Deadlift 12x2x60 with an extreme improvement in t spine mobility
Good girl
15x30
10x40
Bad girl
15x50
15x60
I'm finding my right knee is small and my left hip is weak. Now that i focused more heavily on using both legs evenly but with emphasis on opposite parts, there was a lot more time spent being in sync.
Ultra light pulldowns then went to the meeting
Afterwards i had to meet with a friend and when i got back i had my milk meal with my beef meal cos i was running late, then walked 20 minutes on the treadmill and then trained again
Seated Calf Raises
15x1 plate
3x10x2 plates
Much better for my ankle arch
Leg Curls
15x30
4x10x50
Bit of a squeeze but otherwise normal reps. I feel i miss out on something with just isometeic holds .
A standing glute kickback type machine
10x10
4x10x30
A part of my hamstring in the bad leg with strong lower muscles was close to cramping but it just had to find its place to properly protect the knee. I really dug deep into both hamstrings on this exercise and right after doing leg curls, and I'm so much better off now.
Side bends
15x30
12x40
8x50 - that's 110lbs
15x35
Some time spent doing regular ab work instead of strength specific ab work made me a lot stronger for strength work. Go figure, I'm a lot stronger with proper an brace now from all angles!!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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