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  1. #361
    Registered User DOMSPOWER's Avatar
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    Age: 28
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    Rep Power: 841
    DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500)
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    Turns out that widening the grip on pulldowns and really keeping the elbows out in the bottom helps counter act the over tucking on bench press.. who'd a thought. I also invented a new back exercise for the bottom eccentric part of the bench.

    Deadhangs 3x10count

    Pulldowns
    10x70lbs
    Wide grip
    3x10x70lbs pretty hard actually but no tightness or pain issue at all, so you know this is where I'm lacking and need to work extra hard

    Machine dips 3x10x90lbs

    Bench Press
    2x5xbar way too easy after pulldowns and dips hardened me in the right places
    5x50
    2x70
    3x85

    Gotta be careful at 70+, I'm only just beginning to be able to let loose... Touching low is by far the strongest strongest way but very hard until my shoulders adapt.

    Low Row on the pec deck machine to make the motion kinda circular like on the bench press
    ?x15lbs
    3x15x45lbs ****ing rough I'll tell you that

    Leg Curls
    10x35kg
    7x35
    Yeah all the driving made parts of my hams tired I guess

    This is the beginning of a new era for me, in more ways than I can ever put into words online.
    Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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  2. #362
    Registered User DOMSPOWER's Avatar
    Join Date: Jan 2016
    Age: 28
    Posts: 882
    Rep Power: 841
    DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500)
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    At 8am i sat in the locker room thinking about how awesome it is to have to train in the morning now that I feel **** even though it's a couple hours after 6, because physical activity is a form of gratitude which changes all bad thoughts and energies.

    Sled pulls one step at a time one way and fast the other way 3 sets of 40kg which is a 15kg record for me

    No need to do more legs after this improvement, it really took care of everything that my usual exercises tend to take care of for me

    Dumbbell Floor Tricep Extensions
    15x7
    2x8x12,5 bad for my neck apparently

    Cable Crunches for the ****ing win
    20x30lbs
    50x70
    50x100
    50x130
    70x130
    35x150
    50x150

    Multiple records I reckon.
    Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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  3. #363
    Registered User DOMSPOWER's Avatar
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    DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500)
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    It turns out that wide grip work with elbows out is definitely the way to go

    Wide grip Inverted Rows 3x5

    Incline bodyweight tricep extensions
    25
    15 cos that's how much wide grip rows fatigued my shoulder in a good way

    Bodyweight bicep curls
    7
    7,5

    Wide grip Incline Push ups 3x15 god damn

    I was tightening in all kinds of muscles where I need it, and even my side delts were sore at the end.
    Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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  4. #364
    Registered User DOMSPOWER's Avatar
    Join Date: Jan 2016
    Age: 28
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    DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500)
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    Today was heavy, but somehow I wasn't focused enough on any of the top singles.

    High Box Squats
    3x5xbar
    5x50
    3x80
    1x
    110
    110 for first reps instead of a double
    130 unfocused and not far back enough
    130 almost perfect upper back tightness

    Deadlift
    5x50
    5x90
    1x
    120
    150
    180

    Easy as last time if not easier. At least it was much smoother around the sticking point.

    2 light sets of cable crunches and I could tell there's nothing more I can do and gain from after this improved quality 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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  5. #365
    Registered User DOMSPOWER's Avatar
    Join Date: Jan 2016
    Age: 28
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    DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500)
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    It's been 5 days since I did 3 sets wide grip Inverted rows and incline push ups, and I'm still feeling it.. but it makes me a lot better.

    Yesterday I just alternated a few sets of cable rows and wall push ups, didn't really feel like a workout but I felt it hard in some spots given the wide grip.

    Today after 5 hours of sleep lol

    Wide grip MAG Pulldowns
    2x8x50lbs
    8x90
    2x10x110
    7 or 8x110

    Bench Press
    3x10xbar
    2x5x40
    3x50
    4 or 5x2x60

    I'm doing much better but I gotta hold back cos of burning soreness in weak spots.. the objective is perfect practice not perfect soreness.

    Tricep Pushdowns ascending sets of 20reps until I got 16 and then repeated that weight for 15 where upper back began to round. I will get back to proper arm training with some good patience and dedicated rep work over time, though.
    Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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  6. #366
    Registered User DOMSPOWER's Avatar
    Join Date: Jan 2016
    Age: 28
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    DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500)
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    3 days ago:
    Hill sprints same 3 trips as normal and might add some but it's still hard on my lowest ham point. Walk up the stairs the hard way as always.

    2 days ago:
    Warehouse work 8 hours of lifting stuff

    Yesterday:
    Standing dumbbell press 5x15x5kg
    Bent over side raise 2x15x2kg
    - should tell you how much I'm using my support muscles in general because they're pretty fatigued.

    Today:

    4 hours of sleep cos of a date.

    Sled walk from dead stop one way and run back
    1xno weight
    1x25kg
    3 or 4x50kg PR

    Cable Crunches
    50x6 plates
    2x50x8 plates

    I think that sprints and sled pulls are clearly giving me a lot of progress, but sprints take a toll on that low hamstring point and sled pulls done right helps me still get some good work in while the muscle recovers for the following workout which is with barbells. The synergy is real and the need to keep the workouts short for recovery is of utmost priority.

    Hitting a private party and club tonight with a lady who said she wanna help me get laid, and I think she might really just want me to pick her.
    Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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  7. #367
    Registered User DOMSPOWER's Avatar
    Join Date: Jan 2016
    Age: 28
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    Rep Power: 841
    DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500)
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    Turns out being up for 30+ hours straight kinda helped me realize that the reason my lats and upper back often doesn't really wanna do their thing is that my lats are way overtrained for who knows how many weeks, months or even years. There is definitely a thing such as too much training the back side of your body, it doesn't only go for the lower back heavy exercises!!

    High Box Squats
    5x5xbar
    3x3x60
    5x2x80

    Got my upper back opened up and the bar felt like paper.

    Deadlift
    3x70
    3x2x100

    Engaged my lower ham just right and said that's enough.

    Lying Leg Curls 2x10x25
    - not ready

    Wide grip Pulldowns 3x12x30lbs
    - made me feel better

    I'm going back to doing active recovery work every day that I don't have hard work and sometimes also to finish off a short workout.
    Go to my log and share something brutal i might wanna try: https://forum.bodybuilding.com/showthread.php?t=177638011&p=1589549301#post1589549301
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  8. #368
    Registered User DOMSPOWER's Avatar
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    Age: 28
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    DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500)
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    Working overtime and sleeping too little to the point where tonight's 10-11 hours of sleep still had me ****ing tired has led to postponing workouts too much.

    Therefor, I mixed some stuff together for today's half hour session.

    Sled pull one step at a time one way and run back the other way
    1xweightless
    3x50kg

    Superset machine dips 50lbs
    3x15
    1x50 as things mobilised and got ready to push a bit but still not gonna go hard just yet

    Bench
    5xbar
    2x3x50
    8x50

    Wide grip Inverted Rows to below sternum 4x5
    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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  9. #369
    Registered User DOMSPOWER's Avatar
    Join Date: Jan 2016
    Age: 28
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    Rep Power: 841
    DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500)
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    I normally wouldn't log such small session, at least not after having strung it together with another one or two, but getting back to getting some work done feels so good I just can't help to share it.

    Alternated exercises, less than half a minute rest between each exercise:

    Incline bodyweight tricep extensions 3x15

    Bodyweight bicep curls 3x15

    Got my lat/serratus going in a way, now my posture is better. Something about curls does that I think. So maybe I need to flex my biceps more on arm and pressing exercise.
    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. #370
    Registered User DOMSPOWER's Avatar
    Join Date: Jan 2016
    Age: 28
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    Rep Power: 841
    DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500)
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    I've made massive improvements in my shoulder mobility, which made light weights really easy and heavy weights more difficult.

    Squat to box above parallel
    3x5xbar
    2x5x50
    2x3x80
    2x100
    1x
    115 uneven
    115
    130 uneven

    Then 130 again but the bar wasn't centered properly, so I did a rep that turned out uneven, racked it and took it out again, did a much better rep and then I knew I'm not gonna be doing any more sets than this, so if I wanna keep going then I'm gonna keep going RIGHT NOW. So I did a final rep with knee cave but not extreme and felt fine on my knee.

    All in all I'm actually very happy, because I'm learning that at this point I can kinda ignore my feelings and push through some stiffness and also because my rib cage needs to adapt more to heavy weights, so I gave it four times the usual at my top weight, hahaha.

    Deadlift 4x5x70 for wellness and yeah not completely even cos I need to just recover and adapt to the torso improvements.

    It's a nice day outside. The sun shines brighter. Three plates next 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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  11. #371
    Registered User DOMSPOWER's Avatar
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    Age: 28
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    DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500)
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    Turns out the rib stiffness was so bad I couldn't even feel the soreness and stiffness in the outline of my pecs. I legitimately thought it was just the serratus going under my pecs until now that it's all a lot better. Some weightless flies in bed became the new magic pill for me, ha.

    Warmup:
    Pec deck 3x10x14lbs

    Reverse pec deck 3x10x14lbs

    It's all about proper rotation, and my right arm tends to rotate too much to where my lat goes from proper engaged to under engaged and the bicep takes too much strain in the attachment point in the shoulder.

    Workout:

    Bench
    3x5xbar much better
    2x5x40 damn
    3x50
    2x60
    1x70 this is the best control and feeling at this weight in a looooong time
    5x10x30 good wellness

    Close grip MAG Cable Rows
    2x15x8 plates
    12x8p

    Pulldowns 3x15x50lbs comfortable

    Side Raises 3x10x2kg
    - that should tell you something about the rotation issue on one side cos my lat began pumping at the top hold

    EZ bar Nose breakers 3x12x20kg
    - right elbow took it hard but triceps both arms not so much. Again, probably has to do with over rotating the arm.

    You wouldn't believe I feel worked to beyond what these baby weights would suggest. That's how well I've targeted the right places today.
    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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  12. #372
    Registered User DOMSPOWER's Avatar
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    DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500)
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    Today I'm feeling great! As if I had a therapy workout not an upper body workout yesterday!

    Deadhangs 3x10-15 count

    Unilateral kickback machine 3x10x30lbs bit harder than just warm up and really helped me

    Sled pull steps from dead one way and run the other
    Weightless
    25kg
    50kg 3 sets

    The engagement from kickbacks in my psoas have somehow helped me use all parts of each leg more evenly, so the usual soreness on my left lower quad was better.

    Cable Crunches
    50x3 plates
    3x50x8 plates

    Much much better balance in my legs and hips on the last set.

    All thanks to kickbacks of all things!
    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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  13. #373
    Registered User DOMSPOWER's Avatar
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    Age: 28
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    DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500) DOMSPOWER is a jewel in the rough. (+500)
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    From Sunday to Wednesday I surpassed 40 hours of work where we filled fugues with cement.. and 2 of those days were 12 and 14,5 hours respectively.

    Workout at the park:

    Warmup triset 3 sets of 5 reps each:
    Wide grip incline Push ups
    Reverse grip inverted rows
    Dips on the bar and feet on the ground

    Working up in resistance:
    Wide grip deadhang
    Dip hold with full weight using dip bars
    3 supersets of 10 count

    Dips
    2x1 negative eccentrics
    2x5
    2x3
    3x2

    Pull ups 2x3 as lats seem to take quite the beating doing manual labor

    It seems dips are by far the best to balance out my rib muscles and get both shoulders in proper place.

    It also seems that how just dips are great for finding the right spot for my elbow with having it a bit too far in, and how shoulder presses feel very natural to have the elbow out with as well, I think pushing reps on regular bench is inferior.

    Plenty of dips, wide grip bench, wide grip incline and wide grip overhead presses will go a much longer way, I think.
    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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