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  1. #631
    Registered User DOMSPOWER's Avatar
    Join Date: Jan 2016
    Age: 30
    Posts: 1,140
    Rep Power: 887
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    Today was my first real workout since breaking my big toe nail almost completely off during valentine's night fun.

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

    Bodyweight squats 4x5

    Deadhangs 4x5-10 seconds

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

    3 more reps than last time.

    Deadlift
    2x5x40kg
    3x5x60

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

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

    50 partial reps of bench presses with 10kg dumbbells

    5 min less slow air bike.
    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. #632
    Registered User DOMSPOWER's Avatar
    Join Date: Jan 2016
    Age: 30
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    Rep Power: 887
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    Today I'm pretty sure I've done over 150 squats, and I know I've done more than 200 partial band chest presses. I also did 100 band rows in one set at two different times of day- harder on rear delts and smaller muscles in general than lats.

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

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

    Deadhangs 3 sets however long felt right for posture

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

    Unilateral pulldowns
    3x10x12kg

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

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

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

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

    DB Shrugs 3x20x15kg
    Hard because I have to flex my serratus and pecs to keep my shoulders in place to retract them from. I believe after doing this, that the passive downwards pull is better for my collar bones and shoulders than pumping out inclines for that area for the time being.
    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. #633
    Registered User DOMSPOWER's Avatar
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    Age: 30
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    Doing a bunch of squats, band chest presses and band rows every day is great, to a point.
    Stretched quads and psoas today for the first time since my nail injury, that helped a lot. My glutes are kinda under working now due to just repping and not doing the other stuff enough.

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

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

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

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

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

    In the gym:

    Quad and psoas stretching as well as reach the toes.

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

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

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

    Barbell rows 17x50kg one set again

    Leg curls 20x12kg one set again again

    Bicycle abs 30 total reps one set again again again

    7min air bike and now burgers.
    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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