War Among Worlds

[DOMSPOWER]

Yesterday i drove to the gym, then just sat out there for a bit and drove home. My body felt like i could do SOME training, yet it was too high risk. It happens once in a blue moon.

I'm slowly beginning to feel better, and i've found that my shoulder issues seem to come from a tight CA arch in my left side. It also seems to be connected to my elbow strain while benching.

Improving the CA arch gives me that "new exercise feel" on just about everything, apparently.

Deadlift
4x5x70
6x5x100

Narrow grip Paused Bench Press
2x10x20
3x8x40

I really have to force my shoulder joints to tighten in the right places and maintain the improved CA arch mobility. LOL.

That's a few years of a tight CA arch does for you.

Bent over snatch grip Rows to diaphragm
10x50
2x8x70

Some arm supersets, even this posed a challenge for improved shoulder mobility.

[DOMSPOWER]

I'm getting better just need to not feel fragile, lol.

Squat "up" to 3x5x60

Bench 10x20 and 40

Pendlay Rows
2x5x50
3x4x90

2x20 leg curls

[DOMSPOWER]

I'll be training in the AM for now to save money, since I put myself into debt in order to make more money.

Began with a bunch of dead hangs and followed by 30 raises front, side and bent over backwards. This is in place of my daily pull ups, it helps me a ton with minimal recovery time.

Then I found I don't have to do much in the way of lower body drills if I just rotate my leg a gazillion times, lol.

Paused Squat kinda slow and with more posterior chain focus
4x5x20
2x5x60

Paused Bench Press
2x10x20
6x10x40

New rotational stability needs to slowly become the new norm. This goes for both squats and benches.

Straight bar Pushdowns
10x27,5, 35
40kg x8, 9
Then 5 drops beginning with 11x40 and ending with a gazillion rest paused reps with 15 where I did the eccentric a little more controlled and really kept humerus in the new improved position and felt the burn in new places. This is what comes from doing endless reps with weights that seem way too light.

Close grip MAG Rows to diaphragm
20x20, 30
40kg x16, 17, 17

Barbell Curls
10x20, 30
40kg x7, 8 or 9
12x35

Finished in a superset
Lying unilateral dumbbell extensions where I lower the weight to my opposite shoulder
3x8x6
20x6

Excellent way to practice movement while maintaining rotational stability with light weight.

Strict Hammer Curls
3x8x11
8x13,5

Gonna do super light rear delt work at home to extend the magic. No need to lift weights further in the gym, I'm all done with the postural work.

[DOMSPOWER]

Today was tired, and I continued building the bottom of my foundation.

Dead hangs again and after the raises I put on a strap and tried hanging with just my left arm. Its very hard and my body liked it.

Snatch grip Deadlift with vertical shins
3x6x70
6x100
3x140

It's a start.

Standing unilateral KB Press
3x10x4
2x10x8

This really got me all around the joint after I've made the improvements........

Pull ups 5x3

Straight bar Pushdowns
20x20
17x30
8x40
6x?x30

Cable Curls
10x10, 15
4 or 5x?x20

2 light and slow sets of face pulls to finish me off.

[DOMSPOWER]

So it turns out I'm one of those people who have to do a bunch of work on glutes and lower abs every week, since it seems all my aches and pains from left knee to right elbow seems to stem from instability in my left hip.

I got up too late, so I didn't eat before training and I've had 6 or 7 cups starting the 45 minutes I sat down until feeling ready and until about half way through my session.

Donkey Kicks
10x5, 7,5, 10

This seems like a super effective and safe version of bird dog.

Superset lying on the floor with knees up and lowering one leg at a time 3x10

Tried to squat the bar, VMO tie ins said NO.

Back Raises
20xbw
3x?x10

Superset Cable Crunches
20x10, 20, 30, 35

Narrow grip Spoto Press
3x10x20
3x8x40
Going lower on all and touching chest on most
8x40, 50, 55
Touching chest on all
4x8x40

Nice greasing the groove with set up and getting blood into the sore elbow tendon

Barbell Curls
15x20
10x30
40kg x8, 6
30kg x14, 11

The bar path is odd to me, and it challenges my hip instabilities a bit. Quality is improving a lot, so records will come later.

Then I did a very light 3x20 superset of that lying triceps extension across the chest and face pulls to help me feel good for tomorrow.

[DOMSPOWER]

Today more people in the gym showed terrible mindsets. Still, it was a great session.

Dead hangs and raises are better and better

Sumo Chair Deadlift 6x3x60

I shouldn't have abandoned this exercise.

High Incline DB Bench
3x10x11
4x10x16

Basically feeling out techniques and tempos

Superset 2 pull ups

5 count isometric Pec Deck
10x20, 40
6 or 7x50 for a PR and maybe a little pec strain

High elbow Machine Rows
15x30, 45
10x65 stack

Pull ups 6x4-6

Coffee break and some arm supersets. Tendons are tired so nothing much.

[DOMSPOWER]

Dan Pena says the most successful people doesn't just work standing at their elevated desk, no they walk at 4km/h on a treadmill while working. So I tried that today and must say it was an enjoyable 45 minutes of work and warming up.

I've regained 2,5kg of pure bloat, but today I've pissed a dozen times before lunch and had a massive dump, so with some semi fasting I believe I should get back down to 105kg, with more muscle certain places I'll add.

Dead hangs and raises were great, and the raises exhausted me a lot around two bones in my left shoulder. I'm still feeling the pec strain a bit.

Donkey kicks 10x5, 10, 12,5 PR

Superset deadbug 3x10 which is ****ing hard for me to do with serious oblique tension

Kneeling Barbell Squat
10x20
Add red miniband against hips
Doing 10 reps per set
40
60
80 maybe a PR or tied PR
100 PR
120 PR

Haven't done it in a year and a half, and I think using this and the sumo chair deadlift can fix my injuries and raise my squat a lot without even practicing the squat.

Medium grip MAG Pulldown Rows 3x15x45

Uni Leg Curls no rest
2x15 and a set of 10 with 10kg

Barbell Curls
15x20, 30
11x35
2x?x30

Reverse Wrist Curls
20x30
?x40

Wrist Curls
20x40
?x50

That triceps extension across chest
20x6, 8,5 nope not today

It feels great to get some good work in without doing lots of sets for more vulnerable areas as well as with high reps on a lot of the sets.

[DOMSPOWER]

Today I feel great. I got out of bed walking tall, scapula mobility was much better, tension in my leg was pain free and in new places which seem to make me move better, and even when I got home from the gym I still felt enthusiastic.

It seems that doing few great things and moderating all the other workloads is ideal for me.

An hour light cardio while working, it was awesome.

Dead hangs and raises went way better.

Donkey kicks 10x5, 12,5, 15 PR

Superset 10 dead bugs, which were way easier today.

Bench Press 10x20, 40, 60 which felt great except my pec seem to still be off a little bit

Standing one arm KB Press
10x8, 10, 14
8x16

Stopping the eccentric when the KB lies on my arm feels good for my shoulder and allow more load to stimulate my obliques. So let's see what actual rep maxes I can build up to on this exercise.

Pendlay Rows
5x50, 80, 100 PR tie maybe
3x120 PR

Pull ups 3x5 smooooooth

Bent bar Pushdowns
20x10, 20
16x27,5
11x35
4 restless arm supersets with this handle on both exercises and over 20 reps on the first set

I've finally made walking great again.

[DOMSPOWER]

Last night I looked through my Gift of Injuries book by Dr. Stuart McGill and Brian Carroll, and I decided to follow the warm up guidelines today. It was very effective and I feel I got more out of less work today because of it.

Yesterday something happened that i allowed to stress me out a ton, so I became constipated all day, and still I woke up with my bodyweight back down to 105,4kg today.

Warm up:
20 minutes work while walking on the treadmill

McGill Big 3 for 5, 3 and 1 reps with 20-30 count rest between sets and 10 count hold on each rep.

Bird dog is harder, so I'll do it as second exercise after the modified curl up makes my frontal plane a bit more sturdy for training.

Sumo Chair Deadlift 3x3x50

Deadlift
50x5, 15, 10
5x80
3x110
110
150 almost had it double overhand, I under estimated it
3x170 with straps

Back Raises
20
2x20x10

Superset Deadlift stance Cable Crunches
20x12,5, 20, 30

Straight bar Pushdowns
20x10, 20, 30
2x10x40
8x40

Barbell Curls - no good today
2x15x20
2x10x30

Reverse Wrist Curls 2x15x30

Triceps DB across chest
2x20x6
12x8,5

I'm still trying to figure this exercise out, lol.

I'm very much inclined to follow more of McGills guidelines.

[DOMSPOWER]

Today's warm up was very effective yet really exhaustive.

Warm up:
Walk and work...

McGills Big 3 with 10 count hold and 20-30sec rest on each exercise:
Curl up 5, 3, 1reps
- Tight shoulders

Bird dog 5, 3, 1 reps
- I really should have done arm swings first to prep shoulders and pecs

Side Bridge
5reps with 5count for some intuitive reason
3x3 with the 10 count

Dead hangs 3 sets of 30 count

30 raises three ways

Then I needed to sit down and have a cup of coffee lol. I guess I'm tired today or something.

Workout:

Snatch grip Shrugs
3x10x20
2 or 3x10x70
10x100, 130
150kg x8, 7
2x15x130
8x100 lol

This was great for spine stiffness and keeping my shoulders from falling back in the bad position again.

Seated Calf Raises
10x1, 2, 3, 4, 5 big fat blocks
8x6 blocks

Pull ups 3x5 short rest

Suit case walk to the other end and back
6kg DB
8,5
11
13,5

This exercise is bizarrely exhaustive, easy and effective. I guess I have a couple weak thoracic spinal erectors allowing me to bend to the side.

5k walk home.

[DOMSPOWER]

Last night I did McGill big 3 for 3x3, and it was way easier.

Warm up:

Suitcase Walk
6
11
16 PR

McGills big 3 with 10 second hold and 30 second rest between sets and exercises
- using a metronome and finding my own counting is near perfect

- I've found that I lack more lat coordination than I thought, and making it as hard on my lats and possible on the side bridge makes me think I was too fast to conclude that bird dog is the hardest one for me.

Dead hangs 3x20 count
15 raises instead of 30, better quality and recovery

Bench Press
4x10x20
3x6x40
3x50
5x1x60

Lats were smoked and using them properly on bench is really hard. Those few small parts of both of my lats are really lazy.

Close MAG grip Cable Rows with exaggerated lean to use the hardest path for me that I used to be at my strongest with on bench press
2x10x40
8x40
3x15x20 with pause in the chest every rep

Face Pulls
15x5
2x12x10

7 or 8 cable arm supersets to failure with high reps

Walk home 5k.

[DOMSPOWER]

Today I found out that I can squat again, although only a little bit.

Warm up:

Walk 40 minutes

McGills big 3

I did bird dog last this time and didn't fall to the ground after the 9th set like yesterday, and side bridge seems great for my shoulders on bird dog. So though many factors play into many things, I'm gonna continue this sequence.

Back Raises 3x10 superset split squats 3x5

Very wide stance Squat to maybe just below parallel but probably not
4x10x20
2x5x40
5x60
2x80
100

This felt great. Pull and contraction on adductors really seem to help me. I'll push this variation up somewhat aggressively.

Pendlay Rows
3x5x50
2x90
4-5x2x110

Then I did a bunch of short range, wrestling esque ab work at the pulldown machine with the handle in front of me.

The way I feel the contraction in all types of little places, and the way I move afterwards lead me to believe that ab weakness is the number one reason for not having a completely stiff spine. Soft spots allow rib cage and hips to "dance." I did different angles and stances for a bunch of reps and sets and the more I did, the better I felt up to a point which took a long time to begin reaching.

[DOMSPOWER]

Last night I strapped my miniband high on the staircase, put it around my head and did 2x30 side bends against it. It worked like a charm.

Today I fell to the ground after McGill big 3, as I'm finding new ways to make it harder and really connect everything. The whole session was ****ing exhausting to say the least.

Warm-up:

Walk and work for 45 minutes

McGills big 3 for 3x3

Abs on the pull down machine, arms straightened and incorporating knee kicks this time. 3 sets with no rep scheme.

Sumo Chair Deadlift
3-4x3x40
6x40
3x6x50

Very wide stance Squat
4x10x20
2x5x40
2x60
80 poor focus
80
100 walk out and rack again due to poor focus
100
2x2x80

Good pattern work, much heavier weights incoming.

Deadlift
2x10x70
5x100
140
Straps
160
4x140
8x100

Leaving reps in the tank to improve all the new connection stuff.

3 pull ups superset standing KB Press
8x8, 12
6x18
8x18

Everything's getting much better with practice and recovery.

I'm ****ing exhausted. Ab work will have to wait because I don't trust myself at this point. All the many little places that gets exhausted puts me in a workman type of situation where it's hard to even focus on doing things correctly, but I'm forcing myself to continue for the purpose of doing a Great job. That's warmups for ya.

[DOMSPOWER]

Last night I took my band and did straight arm pulldowns while standing with my side towards the cable and implemented a side bend. It felt ****ing awesome and did wonders for my shoulder posture. I did 5x10 and another set of 10 when I got out of bed this morning.

Warmup:

Suitcase Walk
11
16
21 PR
23,5 PR

Left side is almost perfect, right side has a bit of hip shift.

McGills big 3 - 10 sec hold, 30 sec rest
3x3

Straight arm oblique pulldown like I did last night with the band
3x10x7,5

Pull ups
3
4
5

Beach Press
5x10x20 much better positioning to get used to
2x5x40
60
80 stopped lowering about a half inch above chest lol
90 that was heavy enough to touch and really easy to lift
Narrow grip 3x3x60

Lowering humerus over the lat feels really good!

Close grip MAG Cable Rows with leaning far back
15x20, 30
4 or 5x?x40

A cup of coffee.

Barbell Curls
15x20
4 or 5x?x30

Thoracic is too tired, lol. Good ****, just gotta suck up the fact I can't train arms as much while maximising spine stiffness training.

[DOMSPOWER]

I've been doing abs twice a day with 2 or 3 sets of band work at home outside of gym sessions, and it's working very well. Sometimes I do band rows also and yesterday afternoon I grabbed my 5kg dumbbells and did the following.

Side raise to 2 count crucifix hold 10 and 8 reps

Unilateral side raise started from top position, 4 sets
First set 10 reps
Fourth set 4 reps

Bent over side raises with 2 count hold at the top 4x10

Today:

Didn't start my McGill big 3 until after lunch, lol. It was easier today, although the fatigue is definitely adding up around my shoulders and ribs.

Then I did 2 sets of abs on the pulldown machine. Better scap control, but very tired ribs.

Pull ups
3
5
5 or 6

Overhead mobility was much better than usual, so lets ****ing hone it.

Seated Press with no back support
4x10 with the barbell

****ing stability and low rotator cuff work capacity, lol. In a few weeks it'll be far better by exposure.

High Incline Machine Press
10x2,5 just trying it, then 20 easy
8x30 easy yet hard from sore spot
4x?x15 sloooow

I need more of this for longevity.

Chins 5x3
- much easier than pull ups

Medium grip MAG Pulldown Rows
11x50
9x55

**** my t spine is tired, lol. All ****ing over.

DB Roll Back
15x6
4x6-12x8,5 lol

Strict Hammer Curls 2x12x11

Kinda slow uni Leg Curls
15x10, 11
11x12
Slow bilateral
9x15
13x10

This exercise is magical for knee health, IF you know how to rotate properly. I've been lazy with that without realising it, so now I'm bringing the exercise back and catching up with lost progress.

[DOMSPOWER]

Yesterday I was tired all the way until I fell asleep after training, lol. I'm learning which of the many useful exercises I need to hone in on, and today I did just that.

Walk and work for a bit

McGill big 3 which are getting kinda easy.

Cable pull to my side with staggered feet
3x10x15

Sumo Chair Deadlift
4x6x40
2x3x50
3x60
3x3x70 volume PR maybe, as pathetic as that is and as dumb as I was to abandon it when I clearly have needed it for years.

Screw squatting with a very wide stance. It's too much of a hassle, and this deadlift variation makes me hone my deficiencies a lot more effectively. So I'll do this every 3ish days and push it up as a main exercise.

A set of 10 on calves and my gut feel said "go the **** home dude."

[DOMSPOWER]

The gym was nearly empty today from fear of corona virus.

Walk for 20 minutes

McGills 3x3 which was kinda easy today though I feel stressed and distracted

Pulldown abs, 5 front, 5 oblique, 5 oblique with kicks, 2 sets

Sumo Chair Deadlift
3x6x40
2x3x50
3x60
3x3x70

Easier than 2 days ago.

Squat
5x10x20
3x5x40
2x60
80
100
120

To think I could actually hit my sticking point at measly 120kg, lol. Even if it's been a month of nearly no squatting....

Oly bar Pendlay Rows
5x70
2x100
2x2x120

Then I found out the gym shuts down for 3 weeks starting tomorrow, so I took a break to do more heavy training, so that I can go a week or more of no heavy training before finding an open gym or someone with a home gym to train at, in case that's what I'll have to do.

Bench Press
3x10x20
2x5x40
2x60
80
100 kinda easy

Shoulders did great as I remembered to push myself away from the bar. Slightly uneven at sticking point but haven't touched this weight in like 2 months anyway.

Oly bar Deadlift
2x5x70
120
150 no straps
180 straps

Called my brother, he's gonna let me train with rocks and tiles and **** at his farm a couple times per week.

Went home to eat.

3 or 4 hours later:

Cable Rows leaning far back
4x10x30
10x45, 60 PR
3 or 4x70 PR
80 PR
95 stack and PR though it went to lower abs
3x70
6x60
11x50
19x40

High Incline Machine Press
2x10x15
2x8x25

Only a bit slow this time as I'm pretty sore in my pec and wanted to at least do something before the gym shuts down.

DB Roll back
15x8,5 PR
10x11 PR
6x13,5 PR
4x16 PR
12x11 PR

Barbell Curls
15x20, 30
8x40
3x45

Wrist Curls
15x45
8x65
9x65 -> 8x45 -> 11x35
Reverse
30kg for 2x20 and 8x?

The last set was more than 20 but who knows how many of them were microscopic movements that I didn't notice until the end due to the hard contraction.

Back Raises
20
15x10 - when i put it back, one small dumbbell from each of the two shelves of the other end of the rack flew up and fell to the floor
2x12x24

Straight bar Pushdowns
10x17,5, 30
6x40
4x50 which is the stack and a PR since this stack is heavier than the previous 100kg stack which I would usually get 4-6 reps on as first arm exercise
10x40 -> 7x30 -> 18x20

2 sets of Pulldown machine abs

I'll see if any centers are still open and maybe look for private gyms. I know there is at least one private strongman gym within 90 minutes driving distance that I might be able to go to once a week or twice a month.

[DOMSPOWER]

Today I spent too long on the couch, enjoying a day of no gym and soreness in weird places from the day before, ending up twisting my posture from lying there, because why would I ever learn.

One gym near me has only closed the parts of it that doesn't have weight equipment, so I'll go there in a week or 10 days and lift heavy again, lol.

Straight arm band pull to my side while facing the band
10
15
3x20

Band pull to clavicle height with elbows high
3x50

Standing on my "good" right leg for as long as I felt productive while squeezing vmo and lower ab ****ing hard for 5 sets. That leg seem very limited in some stability, so it's no wonder I'm having pain sometimes in my left knee.

Push ups with red slingshot
4x15
10-15 scap retraction with arms stretching the slingshot after each set

Then 2 supersets with no rest between them
Hanging leg raises 5, 4
Chins 5, 2

****ty number of reps for the one reason being that I just haven't yet learnt when to stop, lol. My head and body says no, but my mind says YES.

[DOMSPOWER]

My malnourished ass took way too long to get started, then when I finally did I walked like half an hour, then got lazy again, then took by far the longest **** in my entire life and felt significantly better, although still not good enough.

I also learned a valuable lesson about knee health, inspired by Chinese Olympic Weightlifters.

Warm up:

McGills again for 3x3

Abs with the band, standing right foot a bit forward and really bending the knee to stretch the calf, pulling 10 reps to each side in that stance for 6 sets

Then had a phone call with another moronic banker. **** I hate them and their attitudes.

The corona virus has caused a lot of people to throw a lot more money into the market I've invested in. If anyone reading this wants 10% monthly return of investments while never actually losing the money invested, let me know. We'll make a legal contract that can be signed digitally.

DB standing Press 5x15x5

Bent over Side Raises 2x20x5

Olympic style bodyweight Hatfield squats (lol) 4x12

What Chinese Olympic weightlifters do is force their knees forward. If hips go back on the way down, it's a failed lift. This really stretched my calf and put strain on the underdeveloped VMO while barely doing anything to my hurting VMO.

When I say VMO, I am implying the tendons and nerves right about where that muscle is, because it's not only about the muscle. Joint capsule pops and everything.

I'm walking much better now.

This new data as well as knowing that my thoracic stability is inferior makes a great case for a cycle of oly front squats.

Workout:

Walk to a grocery store that is across from a lawn that has bars to train on.

Buy an energy drink.

Walk across the road to the training stuff.

Pull ups
2x4 close
3x3 wide

High Incline push ups 20 reps superset kinda wide stance Hatfield bodyweight squat 16reps
6 supersets

High Wide grip Inverted Rows 6x6

Hanging leg raises 3x3
- as high as possible each rep
- stopping very early to spare shoulders

Push ups 2x20

Decline Push ups 2x15 hitting failure on that last set

Chin ups where i had to jump and grab the bar overhand, then turn one hand at a time
3x3

Then I noticed curved bar and did 5x3 wide grip pull ups on that. Apparently wide grip is easier as it gets my humerus rotation going easier in the beginning of each lift.

Tricep push ups
20 - only at the end did i find the right angle to only bend and extend the triceps
10
8
7
5
6 where I had to try the last rep twice

People always talk about barbell exercises and high volume for technique, well I find that bodyweight training does a lot more for me to lift correctly and stay injury free.

Then I bought some groceries and did a suit case walk home with them while chugging a liter of milk, lol.

[DOMSPOWER]

Today took me a long time to get started, and when i did, i learned that my body was intuitively procrastinating due to fatique from yesterdays bodyweight work.

After doing my mcgills big 3 and getting in the car to go to my brothers farm to play with a rock, my investor called me and said that his friend who works in the Royal Family had told him that Denmark might get locked down tonight. It seems they decided against it, our queen made a speach that she cancelled her 80 year old birthday party and urging us to take the virus seriously.

Picking the rock up in a sumo deadlift and squat hybrid
8 doubles to spare the knee

Then i ran with the rock to the other side of the rural area i was on. Dropped the rock 4 times.

Then walked to my car, got my water bottle, had water, walked back to the rock, had more water, looked at my phone and saw that i had begun the rock lifting 10 minutes ago, lol. No wonder i was breathing heavy and kept dropping the rock.

Then i ran all the way back with the rock without dropping it.

Rock back extensions
5
2 due to holding it incorrectly
3x5

Didn't feel like doing any more work.

I wonder if we're getting locked down tomorrow.

I wonder if the result is anarchy.

[DOMSPOWER]

My knee is a bit bum from the stone squats and runs, and I'm still fatigued from the bodyweight work so I just did this.

Wide grip pull ups on curved bar
8-10 triples

Inverted Rows 4x6

High Incline push ups 2x30
Push ups 2x15

[DOMSPOWER]

Remember when I said I'll be a fool to not have a phase of Oly Front Squats when my gym reopens? Scratch that.

Even when calves are improved, which can be done with simple lower leg work and just 1 bodyweight squat, there seem to still be a case of lazy left glute.

So I'm gonna stick to a maintenanceish bodyweight squat protocol, and when I can lift weights again, I will squat with a powerkifting style with a week or more between each session.

To get the glutes, hams and thoracic spine working I'll add a complementary form of goodmornings that has very little range of motion to really get and keep the glutes involved.

There will also be heavier emphasis on barbell rows and shrugs again with the lower squat frequency and the deadlifting up to once about every 2 weeks just to spare my knee while building the surrounding areas. There will still be a bit of light squats or bodyweight squats between heavy sessions, though. Just nothing very hard.

_______________

These days i'm training gradually more on the feel, as in when I want to and what I want to. I need to be a bit more consistent with the big 3, other than that I know that today is gonna be a lot of push ups during the day.

[DOMSPOWER]

Training sporadically during the day and doing nothing when it feels like the right thing to do is incredibly satisfying, and my joints also feel better than ever from it.

At the rate i'm going with myriad sets of 20 push ups and standing shoulder presses with 5kg (lol), i see no reason why i should bench less than 100kg on my first day when gyms reopen. I'm gaining confidence that a 200kg bench is more of a short term goal than a lifetime goal from all this work and how great it feels, which is exactly the type of confidence one should cultivate through training in the first place.

Yesterday i walked up and down stairs, it's apparently good for my knee, so i'll do this a couple times per week in place of full range of motion leg work, and eventually it should turn into runs. Just as my top rom squat stance goodmornings should eventually be done for tons of reps against bands, as i improve my body awareness to heal my bad knee.

Knee awareness is almost literally something i spend all day working on, and it's going extremely well.

I'm still too lazy with McGill's Big 3 frequency, but i did them today, and i didn't do anything other than that and easy leg awareness work, so late afternoon i walked to the monkey bar area, and i might as well log what i did there.

Pull ups with like half a minute rest
Wide grip curved bar triples
Chins straight bar triples

Just walked a bit away, then turned around and walked back to do the next set.

8 sets on each pull up variation.

High incline Push ups 2x20

Push ups 2x20

Feet up Push ups with ass raises until failure or close, then normal ass height for the remainder of the sets
20
16
13
12

Close grip Push ups 16, 13, 10

Not too bad for feeling beat after the work earlier in the week.

Monkey bar Face Pulls 2x20

Monkey bar Bicep Curls 4x8

Tomorrow i think i'll have an ab day for the first time in my life, as in literally doing ab work during all of the day.

Edit: i did in fact not have an ab day....

[DOMSPOWER]

Today I did doubles instead of triples on McGills big 3 and it made a big difference in overall technique and energy on the following exercises.

I haven't trained much since I logged last time, aside from a medium length band arm session two days ago. When I go hard, my body just begins to move wrong, and that may explain why pull ups suck recently.

Walking to the bar area.

Mcgills big 3 for 3 doubles

Inverted Rows 3x10

Wide grip Pull ups 3x3

Chins 2 triples

2 rounds of short rest but not short enough to be a circuit and also no extra rest between the two rounds:
30 Incline Push ups
20 Push ups
10 feet up Push ups
5 Pike Push ups

Rest pausing a lot in second round lol. Still not a circuit, though.

Diamond Push ups 3x8
- Felt like a JM Press that my elbows can actually tolerate.

Bar Face Pulls 3x15

[DOMSPOWER]

At lunch time:

McGills big 3 for 3x2

Band Face Pulls 2x15

A couple hours later I had consumed a punch flavored Monster and found myself at my brothers farm playing with rocks. This time I realised he got a bunch of them piled up in front of his driveway, lol.

Circuit:
Walk in relaxed pace with a rock I can hold in my hands to the back where that medium sized rock I used last time is.

Rock Deadlift with said medium rock
3 quick singles

Have a very short rest

Walk the small rock back

Walk back to the medium rock and deadlift it for a triple

Walk back to the small rock and rest a little.

4 rounds.

I forgot to do the second triple on round 2.

One arm snatches with a cobble that was hard to hold onto
5x5

Back Extensions with a rock that's a bit small
2x6
1x11 where the last rep didn't count because I intuitively stopped it half way up

This is my second time playing with rocks, and it's been 24 days since I did it last. I also haven't pushed my bodyweight squats for 25 days and counting. I just don't care; knee recovery and little exercises to improve body awareness is key.

With that said, the back extensions felt really good, so I'll push them a bit every 10-15 days as a main exercise.

[DOMSPOWER]

Two days ago i just did 5 sets of inverted rows and left. I've been doing a ton of band face pulls, found uneven right to left side pattern that hurt my right shoulder while getting my left back in place. Today I found that on push ups my right hand was placed higher than my left; correcting this got me all kinds of tight where I'm often too loose.

Wide grip Bent bar Pull ups
5x3
1x7

Then went and bought a banana and Pepsi max.

Bunch of Deadhangs and delt raises, they helped a ton

20 incline push ups

3x20 push ups

3x8 Diamond push ups

Recovery is key, and now with technical corrections I'll be ready for more on a more consistent basis.

[DOMSPOWER]

Yesterday i had my first "leg workout" again, very low volume, surprisingly easy on the knee.

Black band Zercher Squats 3x10 - very light
Superset straight arm iso pulldown 2x10sec for 3 sets also

Unilateral RDL 3x10

Bulgarian Split Squats 2x10

After the last set i got a small adductor cramp, lol. This session was great for me to get my legs and knee back in shape.

Today:

Inverted Rows 10x5 easy but hitting the right places that need to keep up

Soooo yesterday i burnt a banana bread, then made another one and burnt that too. Olive oil sucks, i was told following. So today i'm gonna try again, lol.

I never had it before, but my favorite cake by far is banana cake, so i'm looking forward to succeeding.

[DOMSPOWER]

Yesterday i got drunk and did a gazillion sets of band pulls, mostly to my face.

Today my shoulder bugged me.

Close grip Push ups 3x20

Bodyweight Goodmornings 2x20

Push ups 2x20

Side Bridge and Bird Dog 2x2

[DOMSPOWER]

Today i went to train at my gym, but turns out they didn't announce the extended closure..

When i got home i did my warmup:

Bent over Side Raises
6x?x5kg bells

McGills Big 3 for 3x2

Straight arm band Pulldown to the side with Side Bend 3x10 cos i haven't done it in weeks or over a month maybe

Then i did the David Goggins COVID-19 home workout that he did on a live video and posted on youtube. But i did modified curlups instead of situps.

And i got stubborn on first round of push ups, did sets to failure instead of replace them with knee push ups and planks. I got 136 total and 30 kneeling, counting all push ups in that workout..

For those who don't know, it was endless lunges, squats, lunges and squats in the beginning. My legs were jelly.

Then ate, walked, rested a bit and continued:

One legged RDL 3, 5 and 8 reps

Hip airplane 4x3 with some extra reps on the left side

Bulgarian Split Squat 3x5

Done lol.

Will try the Goggins workout again tomorrow and see if it's easier.

[DOMSPOWER]

Last night i took 7g Magnesium oxide and this morning 1,8kg fell out of me.

I'm ****ing tired in my legs and even moreso my glute meds today, and i've told my brother i'll help him pick up tiles for hours - maybe a full work day - tomorrow, so i didn't do any leg training today.

Hell i tried 3 bulgarian split squats and they were horrible, and it wasn't until late afternoon that i did McGill's Big 3, for only 3 singles. I'm thinking about doing singles moving onwards, so that it can feel more brisk and be done more frequently regardless of fatigue from hard sessions.

Then i walked to the iron bars and did some training:

Wide grip Curved bar Deadhangs
5 sets of about 8-15 seconds

Those were great to get my lats working well simultaneously. Helps my shoulder.

Inverted Rows
6x5
3x3 slow

Doing it slow must be key for me, so i can more consciously engage my right lat correctly. Trying to use my weaker side more must have decreased right lat tightness too much for push ups and carried over into ****ty pulls..... No wonder my shoulder sucks then.

When i came home i did 4x20 slowish band pushdowns, they were great for my right long head triceps, which seem under stimulated due to the over compensation in my torso. Setting myself up properly and feeling my tricep work harder seem to take a lot of load off my shoulder, making it feel better.

Also, my legs feel great. I'm sore in all the right places, much like after a day or two of manual labor work, only much better.

Everything's coming back together again. I'm becoming a beast.