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  1. #181
    Registered User DOMSPOWER's Avatar
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    Today's a great day.

    Bent over Band Rows pulling arms behind the body which is hard as ****
    6-7x10

    Superset Push ups against the kitchen counter
    6-7x10

    The push execution was way better than last time where i did 10x10 and rows after, my shoulder - or more likely my collar bone - just need to adapt to the improvements.

    Band Rows pulling to stomach 50reps
    - Reminds me of when i'd intuitively and frequently do a ton of rows every day and most of my trouble went away quick. I guess i stopped because i had gotten better and was bored with me only to forget that i had ever done it.

    Side Raises 50reps with 5kg
    - Recognize my great progress in posture.

    Overhead External Band Rotations in a lunge position 4x5
    - The last set was hard on my right arm and easy on my left for some reason.

    Then took the band around my neck and did 100 tricep extensions and to finish off i stepped on it and did 100 bicep curls. Oh yeah, the right bicep is definitely in bad shape.

    I do a LOT of rear delt work from different angles that i don't log in here, and after today i'm starting to think that a lot of the benefits i get from them comes from the lat tension required to keep the technique on point, as when i feel great in my torso, my lats are tense all the way down into my obliques.
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  2. #182
    Registered User DOMSPOWER's Avatar
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    Yesterday evening I did 10x5 tactical frog pose with some inner thigh squeezes thrown into the mix. I began at above parallel and as the sets progressed I began going deep and ended up the last two sets as deep as possible. Could barely make my feet leave the ground, it had a great effect.

    Today:

    Paused bodyweight Squat 5-6 triples

    Felt like random technique work, not training.

    Wheelbarrow full of dirt
    4 sets of a pull and pull

    Shorter rest times and faster speed, actually a bit too fast at first.

    50 Band Rows

    Floor Press 6x10x5kg

    As i began getting the right positioning and manage the squeeze into the floor on the bottom, i began to do just that each rep. Very intense, i made it much harder than the weight suggests.

    Band Rows 2x100

    Very good workout, specially the upper body portion. Therapeutic.
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  3. #183
    Registered User DOMSPOWER's Avatar
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    So I had a few days with much less eating, less bloating, more ****ting, a bit less of the daily rehab work (of which i replaced getups and pull aparts with 100 band rows) and now I'm feeling fresher again.

    Instead of the morning rehab work I just did this:

    Wide stance goodmornings with band 2x30reps
    Great alternative for the leg curls. Hit other places, less strain on the right spot.

    Lying alternated leg raises and side leg raises
    2x15
    2x10

    Much easier now. And more effective.

    Wheelbarrow pulls each way, slippery grass so more like a bit of a fast walk
    6 rounds

    Felt much better with walking instead of jogging or even running. Round 6 was more like a normal walking speed, so i stopped. Stimulate therapeutically, recover, repeat.

    Overhead external band rotations in a lunge position
    2x6

    Then i attached the band high enough that I can do it standing
    4x5 much better

    Takes a bit of practice but once I do it just right, it's VERY hard on my lats.

    100 band bicep curls

    Short workout but VERY effective. I learned some things for future workouts.
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  4. #184
    Registered User DOMSPOWER's Avatar
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    Today i went back to the 100 leg curls and rows, and it felt GREAT.

    Made a bunch of cold calls for my investment opportunities.

    Brief workout:

    Bent over row very upright and elbows back 3x15

    Really felt it between my scaps in the beginning of every reps this time

    5 push ups

    Bit of crunching but no pain. Something i can actually work with.

    Floor Press with 5kg bells 3x10

    The last set felt a lot better, so i decided to quit while I'm ahead and enjoy some better than usual recovery and technical adaptation from it.
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  5. #185
    Registered User DOMSPOWER's Avatar
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    So i randomly for in an evening shoulder session. Worked through it with short rest albeit kinda lazily, as I'm not trying to go very hard.

    Doorway presses 8x1x10 count

    Yeah, i stood in a doorway and pushed my arms up against it isometrically. Made it all about standing correctly and keeping my shoulders secure.

    Miniband shoulder triset holding onto each end of the band and not using full rom as it's tough
    10 Face pull external extension hybrids
    10 reverse flies
    10 straight arm pulldowns

    4 rounds

    Shoulders feel great now and I'm fresh.
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  6. #186
    Registered User DOMSPOWER's Avatar
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    I've improved a lot recently, am able to do more with my leg and do push ups again.

    I'm considering logging some of my more important workouts, that way I can look in here if i forget when i did what. Maybe it'll help.

    Over a week ago i got back to doing push ups on the floor:

    Incline push ups 4-5x10

    On the floor, spread over a couple hours here and there: 10 doubles

    7 days ago i had a session with a wannabe Crossfitter in her home gym:

    Squat
    Some doubles and triples with empty woman's bar
    Some with 35
    Some singles and doubles with 45

    Many reps were paused, some long paused, some sets with any given weight were a looooong paused single. My hips needed it. Knee loved it.

    Bench
    5's with bar
    5's with i don't know 25
    5's and maybe a triple or two with 45

    Setup was fine but keeping both shoulders pressed equally hard into the bench was difficult.

    Bent over Rows
    10x40 and up to i think 85-95
    6x105
    4x105

    That was it, she had to work.

    She was a weak ****. Thought she was strong, thought she knew things, but her technique sucked, she couldn't lift anything and she questioned my knowledged despite clear results when she tried my corrections. After 3 days she texted me we're not a good match at all for training- obviously i didn't answer.

    4 days ago:

    Red minivand wide stance goodmornings 4x25

    Decided next I'll do 4x20 or 3x25, still was dumb enough to add more posterior work....

    10-15 count paused squat 3-5 singles

    Glute Bridges 2x15
    - left leg felt overused a little but, aaand I'm still feeling it today, affecting torso as well.

    Unilateral leg extensions
    2x10 left and 50 right

    Maybe 10 days prior i did this for a full leg day of 6 sets. This time i could've done more reps in a set with my left leg.

    I thought about adding band leg curls but my Odins grasp i quit thinking like an idiot and called it a day.

    Yesterday:

    Push ups 5x10 with regular rest periods

    Today:

    15 push ups

    Walk to the grocery store, get a bag full of stuff

    Wide grip Inverted Rows to counter the uneven lat tension:
    5
    4-5x8
    6 not failure, just keeping it corrective
    Underhand grip
    14
    13+4

    Didn't care to keep ROM up on all reps at the end. Good stuff.

    1 set of bw biceps, elbow said gimme a break.

    Walk home 15-20 minutes with the bag.

    Bird dog against counter, again just to correvt:
    3x1x10 seconds

    Got me sore in the dominant side, but just a part of it. Likely a much needed part. Overall, this exercise is greater for me than one might think, as it correxts my muscular imbalances without me having to lift my body through a push up, row, whatever..

    Lockdown ain't nothing. I'll be building forever.
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  7. #187
    Registered User DOMSPOWER's Avatar
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    I just did 100 total push ups and i feel great
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  8. #188
    Registered User DOMSPOWER's Avatar
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    Turns out things are getting more and more therapeutic, so i can do something better almost every day now.

    Band goodmornings
    3 or 4x20

    Gotta target inner hamstring on my right leg, makes my inner hamstring on my left leg stop taking over and ****ing my knee. Helps a lot with close stance.

    Push ups
    3x10 and a set of 5 just to make it 200 total in the past 4 days

    Really helps screwing my arms into the right place in my shoulders.

    Half hour later i was doing Wide grip Inverted Rows 6x8reps EASILY and walked home with a big grocery bag. Leg was a bit ****ed after the leg session but it's better, i walked almost normally this time.

    Next week I'm shooting for 500 push ups. Gotta be patient but the reps keep getting better, so i expect to be able to do this.

    Thinking of doing it something like this:

    Monday, Wednesday, Friday: 100+ push ups

    Tuesday, Saturday:
    50 push ups at most
    Wide grip Inverted Rows

    Thursday and Sunday:
    50 push ups at most
    Band goodmornings
    Resting squats

    Obviously with some extra light goodmornings and some assistance work thrown into the mix.

    Tomorrow more for bird dog and band ab work to make me recover better, nothing rough, the day after i begin something like what's written above.
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  9. #189
    Registered User DOMSPOWER's Avatar
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    I finished the week with 630 push ups. Monday was the highest at 200 and Tuesday the lowest at 30.

    I also did a ton of band goodmornings, quite a lot of inverted rows although the many push ups made it impossible to a row a ton.

    I've found out that standing on a door step with one leg hanging besides it, lowering my body until that leg reaches the floor and stepping back up is very hard for me to do with proper control, and it fatigues my knees, quads, upper hamstrings and glutes a lot more than you'd think. A small amount is great for my knee.

    Today i began with pull ups again, starting at light 3x3

    Serratus and lats are fried from all the push ups but mobility is at an all time high.
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  10. #190
    Registered User DOMSPOWER's Avatar
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    I've gotten back to pull ups again and yesterday i pushed it just a little bit as it seems the top half of chins dine right, slowly and specially with an isometric hold at parts of it does my ribs and shoulders good.

    In the train in the morning:
    4
    2
    6
    3 maybe
    1 chin with a sloooooow eccentric and a series of holds on the way down which really got me good

    Now it's much easier to keep my rib cage centered and that way have no rotation in my hips, which does a lot of good for my knee.

    Then in the evening:

    Push ups
    20
    Pike
    5 or 6 that felt kinda bad
    1 holding it, going down and up slowly and pausing often
    Felt good so did another one that way

    Then i grabbed my 5kg dumbbells and finished my shoulders off:

    Standing press hold at lockout for 2 sets of however long
    Did some rotation during to stand just right

    Side Raises
    20
    13?

    Bent over side raises
    20
    20 again which says some good **** has been happening since it was much easier than side raises and the side raises was very easy to get my shoulders in position for this time

    You guys wouldn't believe how much ALL of yesterday's upper body work tapped into my weak fibers in primarily serratus anterior. I'm telling you, I was ****ing winded after this.
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  11. #191
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    I'm using the gym in school now.

    The last two mornings I've done 3-4 sets of inverted rows waiting for the train and pull ups in the train.

    Yesterday:

    Zercher lockout hold- 10 count
    2 sets with empty bar, first squat stance but lateral pressure hurt my knee a lot that day so i moved in to a wide conventional deadlift stance
    60
    80
    100
    120

    Back rounded a little bit so i stopped. Fair beginning. Great for my ribs.

    Bent over Rows
    10x60
    7x90
    13+3x110

    People were impressed. An instructor there who's been in the fitness education for 2 years couldn't even deadlift 90...........

    Some jackass told me to start out light although I'm using my 110kg body to do push ups every day and inverted rows 3-5 days per week. Also, light band goodmornings every day that while it doesn't make me strong, it did help make the bent over position feel very natural.... I had literally just told him and his friends about it, and when i told him I don't need to start out easy, he said I'll learn it once i begin the fitness education....

    These things made it very hard for me to wanna go through that education.

    Better moving to phillipines and live like a king.

    Floor Press
    ?x10x20
    3x8x30

    Something is off when on the floor but on a bench the lat tightness is intense. Maybe that's on me.

    In the evening i did band pull aparts, it hit my upper back muscles a LOT better and after the second of two sets almost all the discomfort in my knee was gone. Thoracic posture has improved immensely and it makes my legs function a lot better.

    Today:

    Back Raises 3-4x10

    Bench Press
    3x10x20
    8x30
    3x5x40

    Last set felt perfect so i quit while being ahead

    They have a machine for cable cross overs that i did a few sets of standing presses using leg drive. 5 reps each leg per set.

    Pushdowns superset preacher curl (assuming ez bar is 10kg)
    10x40 and 10
    10x50 and 15
    10x60 and 20
    2-3x10x55 and 20
    10 and 7 same weight
    10 extensions and 0 curls

    That was it but I'm just now remembering i wanted to try that curl exercise where i grip one end of the dumbbells. I've heard it's very hard on the firearms.
    Last edited by DOMSPOWER; 04-27-2021 at 06:51 AM.
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  12. #192
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    So two days ago i progressed but was still bothered, so i reached out to someone and found out my external rotator cuff muscles are in too poor shape.

    Goodmornings 4x10x40
    - each set better than the last. Great for me.

    High incline controlled 10's with empty bar
    - bicep tendon is easily fatigued, specially at an angle

    Flat bench 5's with 40kg again but much better back tightness

    I had warmed up with face pulls which felt great and my lats were fried from prior work, so i grabbed the straight bar for face pulls to my forehead and then pulled my hands above and over my head in a strict external rotation movement.

    That **** was effective as hell, and after 4 sets it was hard to raise my left arm, which is the side I'm most immobile in with my ribs and scapula. After a little while i could move my arm almost normally and with much better mobility.

    Finished with a forearm exercise where i hold the end of the dumbbell, NOT letting my fingers down to hold onto the edge and curled it like that. Just 4kg and didn't get wild burns like when i used to do wrist curls, but little places here and there are still tensing and feeling sore sometimes. Great addition to my toolbox.

    Since last night I've done maybe 15 sets of 10 external rotations with my back against the wall and so when i went and did inverted rows, it felt weird and like i was being lifted instead of lifting myself. It was only 3x10 and then 2x15 push ups before my rotator cuffs were starting to fry, but the quality was so much better..... Before that i did 3x15-20 band goodmornings and tied into a weak part in my bad leg that made me MUCH better already. And 4x5 tiny doorstep step ups which felt much better due to the improvement in band goodmornings....

    I think I'll just replace the Zercher holds with cable crunches so that i have more room to work on my humeral rotation and regain strength on goodmornings, since i already got bent over rows ready to be pushed ALL OUT.
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  13. #193
    Registered User DOMSPOWER's Avatar
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    Today was pretty good

    Emphasized deadhangs in the morning train

    Then at 11:

    Goodmornings
    Whatever number of sets with empty bar, two of which were supersetted with face pulls
    10x40
    2x8x50

    The constant rotator cuff work at home is paying off. Pushing hips straight back and being one with the barbell is far easier now.

    Bench
    ?x10xbar
    5x40 ****ing easy to set up right
    2x5x60
    2x10x40

    Lying Leg Curls
    20reps with
    20
    60
    80
    100kg

    Super comfortable machine. Creating inertia feels safe. Another round or two and I'm ready to push past failure again.

    Lat pull machine in kind of a pulldown into a semi row path
    15x50
    3x15x70

    Superset straight bar Pushdowns
    15x40, 60
    11x75 (full stack)
    ?x60

    Then i spend - and i kid you not - half an hour doing external rotations with my back against the wall. A bunch of weightless sets and the rest with 1kg. At least half was weighted and on almost all reps i raised my arms an inch sometimes two inches up along the wall and back down before lowering the weight.

    I'll be a ****ing beast before I die.
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  14. #194
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    I haven't been this sore in my upper back since before i got these joint problems.

    Now i'll know forever how it feels when i'm using my external rotators vs when i'm not. And i'll abuse it to my advantage.
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  15. #195
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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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    So i was overreached for 4 days, sucked **** at inverted rows and pull ups this morning, killed it at goodmornings with 8x50 and 3x8x60 vs just two sets with 50 a week prior, then i did high incline 3x5x25 which is the first time I've actually put weight on the bar, because my shoulder mobility is much better, and at the end i almost tore my right lower hamstring doing leg curls. Thankfully it's no longer bruised.
    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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  16. #196
    Registered User DOMSPOWER's Avatar
    Join Date: Jan 2016
    Age: 27
    Posts: 717
    Rep Power: 590
    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'm off school for the rest of the week, and today i went to the public gym that only just reopened.

    Found the right way to setup on bench today, feels a lot better in my shoulder. Knee is fatigued between workouts, so can't push legs more than about once per week, i think.

    So naturally, I'm gonna train much like a bench specialist from now on, though focus is more on quality and regaining the ability to overhead press.

    Of course my bench will get a lot stronger in this process.

    Floor Press
    4x6-8x20

    Not there yet... Felt a bit bad still

    Bench
    Whatever with bar
    10x40 damn just flew up comfortably
    4x5x60
    8x50
    10x40
    5x40 on this set i found a new bar path as well
    2x10x40

    High incline hammer strength press 2x15x5kg per side
    - gotta watch the collar bone area

    Bent handle Pushdowns
    15x40, 60, 70
    10x85 full stack

    Pinwheel Curls i think they're called 2x20x10
    - Damn hard for my left lower bicep for some reason. Gotta be careful here.

    Back to the Pushdowns
    12 and 9 reps with the stack
    16 and whatever with 60kg

    Chest supported t bar rows 20x so and so light

    Some bicycling, felt great on my knee. I'm being more attentive to arching my feet, and my legs and shoulders love it.
    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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