War Among Worlds

[DOMSPOWER]

So two days ago I became very tired and didn't do any of the **** that I said I would.

Yesterday I spent several hours doing band work for mostly upper body. I need more hip hinge stuff to get my whole body stronger and spare some upper body tendons.

Today:

Snatch grip Shrugs
Bunch of 15rep sets with bar and 70kg getting scaps in proper place
2x15x120
15x150
12x180

Better than nothing as I'm just getting back to them..

High Incline DB Bench
6x10x11
10x16, 21

I need more recovery in my pec.

Break for an hour.

Paused Squat
2x10x20
2x5x50
7-8x2x70

Deadlift
2x5x60
10x3x100

Wide grip Bench Press
2x10x20
5x10x40

2-3 light flush sets to flutes and rear delts.

That was a technique round. Then 1 hour break before the hard work.

Bent over Rows
10x60, 80, 110, 130, 110

Small deficit narrow stance toes pointed out Deadlift against red miniband
110
140 for I don't know maybe 15 singles

Conventional Deadlift
140
170
200

DB Rows with hand on thigh for support
10x31, 41, 51, 61

Then I talked maybe 10 to 15 minutes to a youngster with a nearly healed lumbar injury and big goals before I finished the day with a half hour of arms.

Straight bar Pushdowns
20x55
12x80
8 or 9x90
3x8x100

Lats may have been involved, lol.

Then I did 60kg pushdowns and 35kg straight bar cable curls for a bunch of supersets to failure.

That was 6 hours in the gym, mostly because I wanted to see if I could.

[DOMSPOWER]

I dreamt I was getting up late for an early workout, then woke up too late, hahaha.

I've been rotating thighs and upper arms since yesterday and it has taken care of a lot of little misfirings in my posture.

Ibs is almost gone, I can eat bread without bloating, and my colon is no longer inflamed.

Now let's get on with it..

Pull ups 6 doubles and triples getting set for the session

Snatch grip Shrugs
20x20
4x15x70 since eccentric is uneven
2x15x120
15x150
15x180
20x180 maybe a PR

I found out the eccentric is off and my knee aches because I tilt little bit. So I worked on that, finding leg curls more useful than anyone would think.

Paused Squat
2x10x20
5x60
3x80
3-4x1x100
120 perhaps only parallel
120 definitely deep enough
5x100

Considering that I'm new to doing pauses again, haven't pushed challenging weights for few weeks and began my last heavy session with 6x110, I think it's clear that 150 is coming in any day now without being a max at all, as soon as I adapt to heavy weights again.

TRX Rows and push ups 5x10

Pec pain has moved up to the shoulder. Its all over soon.

Calf Raises 2 sets

Leg Curls 2 sets

Face Pulls 2 sets

I've gotten an elevation bed with a much better mattress than I've been using.

I'm getting ****ing drunk this upcoming weekend, IT'S MY BIRTHDAY.

[DOMSPOWER]

Holy **** it's no wonder my knee is ****ed when I can barely handle any weight on isometric reps on leg machines. I did find however that my left hamstring isn't much weaker than my right, it's more the part of it that's weak which is probably causing the flawed motor control in that leg. The same with my hands, the right elbow still hurts a little bit sometimes, and today I found out that a part of that forearm is incredibly far behind the rest of it.

Snatch grip Shrugs
20x20
15x70
10x120, 150, 180
12x210 PR?

ROM needs to be a little bit bigger.

Bent over Rows
10x70
13x110
15x110

Narrow Sumo Deadlift 4x6x110

Front Raise hold
4 sets with a 20kg plate

Face Pull hold
10
3 sets 12,5
2 sets 15

Cable Crunches 20x40, 60, 70

3 rounds with 5 count hold at the top of each rep:
Uni Leg Extensions 5, 10, 10kg
Uni Leg Curls 10kg
Calf Raises with hold at both top and bottom 5kg

Floor Barbell Extensions
2x5x30 really slow eccentric
3x10x30 more of a controlled eccentric

Superset Strict EZ Curls 5x10x28,5

Finished with 2 exercises where i held for a 1 count at the top of every rep

Wrist Curls
30x20
23x30
19x40
14x45

Bent over side raises 4x10x6

[DOMSPOWER]

I can feel the iso work has definitely helped me, but parts of my quads need to adapt to the fatigue.

Squat
3x5x20 slow
5x60, 80 paper weight
100 wut
100
120
4x2x100

Back Raises
2x20xbw
20x10

Man, going controlled tempo and mind muscle connection on the weak spot of each hamstring is hard as hell....

Leg Extensions
10x65
Uni 3x30sec hold x5

Uni Leg Curls 4x10x10

I'm holding everything at the top for a second or two from now on.

[DOMSPOWER]

Though I'll at best reach 9 hours of work today, I have currently embarked on 10 hours per day on week days, and so I decided to plan out my training so I could direct more of my mental focus to my work. It was 50/50 fine and boring as hell.

Back Raises 4x20xbw controlled and really getting in the weak ham spot

That ****ed me up, in a good way.

Deadlift
3x5x70 just waiting for the soreness to go down lol
5x110
5x5x130

Soreness had me lose strength but I felt a lot better in my knee.

Bent over Rows
15x70
2x15x90

Coan oblique exercise with holding the barbell
30sec x20
2x30secx40

On one hand index is weak and on the other pinky is weak.

Side Raises 2x20x6 which ****ing sucked

Triset
Uni 30sec iso leg extensions 5kg and 3 sets with 10kg
Uni Leg Curls 10x5, 3x10x10
Calf Raises 12x15, 3x12x25

Face Pulls
21x10
?x12,5 or was it 15

Back Raises and Squats to fix my leg **** every time from now on. Ain't no need to think much about that ****.

[DOMSPOWER]

Knee is tired today so I babied it.

TRX Row and back raise few warm up sets, no per exhaust this time.

Squat
10x20, 60, 80
8x100

Oly bar Deadlift
5x70, 110, 130 much easier than two days ago
160
4x180

Strict EZ Curls
15x18,5
10x28
11x33,5 PR?
9x38 PR
4x43,5 PR

Uni Rope Pushdowns
10x20, 30, 8x35

4-5 supersets to failure of bent bar push and uni curl

[DOMSPOWER]

Tonight was simple

Back Raises 2x20

Paused Squat
3x10x20
2x5x60
3x80
7x2x110

Uni DB Row 10x21, 41, 51, 61

I'm not gonna push the weights on rows hard until my ligaments heal completely. This is also why my chins at home has been very few low rep sets.

[bishdipbrah]

Hey guy it me

Im gonna piss on you sexually, you bastard!

[DOMSPOWER]

Yesterday was pretty ****ing awesome, I did the Viking fight as usual, then hit up burger king for a moderate meal, then later i had a 4,5 hour Deadlift session where I chugged milk at some point during in between sets. There were no tv, no messaging, no work, no cooking. Today I'm watching the 5 episodes that came out on Netflix of the new season of Rick and Morty.

TRX Rows 3-4 sets warming up

Then I took a massive dump.

Or maybe that massive dump happened before I began warming up.

Someone I used to be friends with and helped reach a 180kg Bench Press showed up as well, he did hard triples with 100kg. What a waste of time and potential.

Deadlift
4x5x70
3x110
30x1x150

That's 3 hours, and then I took a moderate dump.

Bench Press 8x12x20, AC ain't ready

TRX Rows, quite upright
10x20

That's 4,5 hours of chilling practice with 5-10 minute breaks between most sets and being on my phone because it's a weekend extra session and I wanted a break after a long week of hard work and great progress.

[DOMSPOWER]

I began the day with Viking fighting. We had an early extra session, because someone from another club asked if they could train with us, and we accepted.

I got a stab with a spear and daneaxe right in my shoulder joint, afterwards I saw they tore some skin off. It was worth it.

5 hours later:

20 TRX Rows and Back Raises

Paused Squat up to a single quickly
10x20
5x60
3x80
100
120

No apparent form breakdown, and so easy there are definitely records in me now, and 4 plates non paused right around the corner, my knee just needs to recover a bit from all the work I've been doing.

Then I went to my car to have a call with someone, but she cancelled it because her child got sick.

Paused Squat 3x5x80

Coan obliques
30sec x20
3x30secx40

Much easier than last time.

Cable Rows
15x55
10x70, 60
14x50
21x40

Tired.

Back Raises
20xbw, 10

Tired.

Bent over Side Raises
6kgx10, 12, 14, 16, 18, 20

Tired.

Lol.

[DOMSPOWER]

Increased fatigue has gotten topped off by eating ****ty foods and training Viking fighting for 6 hours yesterday.

4 supersets of 20 TRX Rows and 10 standing uni presses with 8kg kb

Pullovers 2x8x11

Bench Press
2x12x20
5x10x40

Working back up slowly. Engaging upper traps feel a bit better.

Face Pulls
20x20, 30
13x40

Shoulder is getting better, at least.

Alright then I could finally do exercises I'm able to push hard on:

Strict EZ Curls
3x10x31

Straight bar Pushdowns
20x40, 60
12x75

My work capacity is far from where I want it.

[DOMSPOWER]

The reason training went so poorly 4 days ago was all the junk and candy I ate over Christmas for my intestines so messed up if I wasn't eating a lot of foods I'd have had 2 days of constipation leading up to the explosive diarrhea that got me on track to feeling better. I've barely eaten anything for the past 3 days, and so I haven't had to **** for the last two, but I'm feeling better so I went to the gym to **** **** up.

Paused Squat
3x10x20
3x5x60
3x80
3-4x2x100
2x120 no pause

It was ****. I thought groin was the culprit, cos it really sucks, but it turns out my left hamstring (behind my bad knee) has gotten kinda inactive and pretty tender.

Snatch grip Shrugs "up" to a shirty 12x100 feeling all over the place with my legs so I stopped.

Leg Curls
20x10
20kgx18, 14, 11

I need to chase the full stack, not just do light unilateral work.

Reverse Hypers
15x30
12x40
10x50
13x60 PR?
14x60 PR

In conclusion, there's no way I'm not training tomorrow. I have to.

[DOMSPOWER]

So from the time i had my previously mentioned victory of diarrhea (it really is a victory for me to unload) and until after eating the main course on new years eve, i was constipated.

Then came another victory.

It turns out that - for me - walking around a bunch inside the house is no comparison to a 10 minute walk outside, when it comes to improving my digestion. One walk was enough for me to really begin unloading the 2,5kg of bloating i had gained since the day before, where i was ironically enough back down to 108kg again.

Despite snacking some on new years eve, i actually woke up 100 grams lighter, hahaha. That's a win also.

I began today with a cup of coffee, a banana and a protein shake with milk, then a 10 min walk with the dog. I gotta start walking again every day, outside.

Then i realised if i attach my miniband to the staircase railing, i can do leg curls with one leg while standing on the other, lol.

So i did that for 3x20 with increased band tension each set.

It was pretty awesome for my posture.

Band Pullaparts 4x21

Then i went outside and did 3 exercise for 1 more rep each round for 20 minutes:

Chins 1, 2, 3, 4, 5, 6, 7, 8
Push ups same
Bodyweight Squat same

This was great for me, but kinda hard for my ligaments. I think it might be a level 2 strain from it taking so long to heal, with level 3 being an actual tear. So you bet i'm learning from what i'm doing.

[DOMSPOWER]

I've taken some time to work my hip imbalances and foot strength at home. Its well worth it.

At the gym looking pregnant but no one's there, hahaha.

Warmed up with shin box.. One side is fine the other is terrible.

Paused Squat
10x20
6x60
8x5x80 volume PR?

Got a forearm cramp at the end.

MAG Pulldowns
20x30
10x40
12x50

Got a lat cramp in the opposite side.

Yeah, I'm gonna have to rid myself of bloating and work my shoulder flexion.

[DOMSPOWER]

Working shoulder flexion a bit has worked wonders for my whole body.

Paused Squat
2x10x20
6x50
2x2x90
5x2x110

Turns out that with feet bit outside shoulder width instead of bit wide stance and toes pointing forward, I can better leg press and deadlift the weight. I'm almost convinced I could have crushed 140kg for a single.

Paused Bench 10x20, 40, 50

Strict EZ Curls
15x16
10x23,5, 33,5
4x43,5
8x33,5

Close grip MAG Cable Rows
20x50
12x60
14x70

Superset 3x20x6 Side Raises

Back Raises
20xbw, 10
13x28 which might be a record since I don't know if I've ever used that weight before

Leg Curls
20x10
15x20
10x25

Calf Raises
12x25
40kg x8, 11

Unilateral Leg Curls
10kg x18, 16

Bent over rear delts
2x20x6
20x8,5

[DOMSPOWER]

Yesterday I Began the day with 3 hours Viking fighting and barely any breakfast because I've grown a liking for hunger.

A couple hours afterwards I found myself in the gym:

Barbell Curls
20x20
10x30
8x40
Cheat and 3-5 count eccentric
4x50
5x52,5 and failed the 6th

Straight bar Pushdowns
20x40, 60
14x80
5x100
8x90 PR?
12x80
21x70

I think the best I've done for 20 or 2x20 on this cable stand is 70 or 75kg. So this is great. Although I do include heavy work, I measure my success mostly on my high rep capacity, as I can do a ton of work with lower weights and likely can gain strength in the 20ish rep range a bit faster than the more commonly recommended 10ish rep range. I've also found that growth in one range leads to growth in the other and vice versa anyhow.

Then I took a ****.

7 or 8 restless unilateral arm supersets to failure. Tricep strength decreased fast as elbow behind torso hits a sore spot on each arm.

A moment of shin box to calm and recover hips.

Coan hold
30sec x20, 40, 50 PR?

Haven't used 50kg since those 3 times where my t spine separated my l spine and then popped back in and I kept training cos I felt fine, lol.

Barbell Wrist Curls
20x20
12x60 PR
?x70 PR
14x60 PR
Then reverse
20x20
14x30
2x?x35

Cable Crunches 20x40, 60, 80 PR

All that gave me was forearm cramps.

Reverse Hypers 12x30 and 40 just to help recovery.

I want my arms back to the 48cm they were when I weighed 122kg and I want them to get there while I lose about another 10kg which will land me at or close to 100kg. And I want more strength to come with it this time, so I can get to that damn 150kg bench already.

[DOMSPOWER]

I've shat thrice today, so you could say I'm winning at life.

2 days ago I was so tired and my muscles were kinda sore so i just worked up to 2x110 on pause squats and called it quits.

Yesterday I did chins 3x5 finding that avoiding the very top and the very bottom felt much better.

Today I learnt via warmups that I'm weak as a kitten in my ability to rotate my arms in my shoulder joints. Practicing it made me very stable during squats but it quickly went away then came back a little.. finished with great technique and feeling very strong despite the light weight.

Paused Squat
10x20
2x5x50, 70
6x90
5x70
3x5x80

Back Raises 20xbw, 10, 14

Uni Leg Curls 2x15x10

Calf Raises
10x20
2x8x40

Close grip MAG Cable Rows
15x40, 50, 60

I'm still a bit easily fatigued, sore in my ham tendons even. So I took at 15 minute break before moving into arms.

Strict EZ Curls 8x4x38,5 no warm up

Cable Pushdowns 10x55, 70 felt ****

Wrist Curls
20x20
15x40
12x60
9x65

I've been used to way more arm training than I did this Saturday, just gotta get back to it and maybe leave a bit more sets in the tank next time.

Finished with a couple more sets of rotation practice and it did wonders for me.

[DOMSPOWER]

Stress is accumulating, but I'm feeling better by doing a bunch of hip and shoulder rotational practice at home. I also did a bunch of it as warm up, it ore fatigued me a little, and I can tell the new positioning is strange for my muscles, but I'm definitely stronger.

Paused Squat
8x20
6x50
2x90
8x2x110

Although most reps were at parallel, this is still a volume record when it comes to doing it paused.

Mind, muscles and tendons are tired, so I drove home to allow for my body to adapt to the improvements.

[DOMSPOWER]

Saturday i went to viking fight as usual and at the evening we held a ceremony for 4 newer members becoming full blood. When i go with them to markets i might be sworn in also. Slept at around 4am for like 10 hours, did ****all sunday, am fresher today, and Squats ****ing proved it. The 4th rep was **** but it felt good so i'm happy.

Paused Squat
10x20
3x6x50
5x70
8x70
5x90
3x110
4x112,5 PR from simply not doing more than 3reps above 100 with a pause before before
5x90

Bench Press
2x10x20
10x40, 50, 60

EASY AND MADE ME FEEL BETTER.

Oly bar Deadlift for the first time in i don't know 2 or 3 weeks
6x60
5x110
Straps
5x160

Close grip MAG Cable Rows to diaphragm or just below
20x15, 40, 50
10x60

That hits just the right spot for bench, and it's rough as hell. Might try at my actual bench spot some other time, which the very bottom of my sternum. Benching from there and up to far away from my face just had my upper back sore and locked together in a whole new way.

Legs were tired so i went home and ate. #bakedpotatoes

[DOMSPOWER]

Stress has caught up to me, I'll see if I can get a massage tomorrow.

Paused Squat
4x8x20
8x50
3x8x70

Narrow grip Bench
3x10x20
10x40
8x50

This grip definitely got some rotator muscles going, it felt good. I'll enforce it with push ups and pec stuff, specially at home.

Close grip MAG Cable Rows to diaphragm
20x40
3x12-15x50

Strict Hammer Curls
10x11
7x13,5
5x5-12x11 with at most 20sec rest

Straight bar Pushdowns
10x40, 60, 80, 90
6x95 and drop to 75, 65, 55, 45 and a very long strict and controlled set of 35 all to failure

This really got a part of my left tricep on fire, it felt awesome and also improved my shoulder stability.

1 long ass set of bent over side raises with 6kg, rest pause and 2/3 reps, the whole deal...

Something tells me it's dumb to stress so much with work that I forget to do my rotational mobility work and band pull aparts at home..... And I need to do more break-a-sweat-type-pump-training.

[DOMSPOWER]

During the day i did some band flies and pullaparts few times, it was fire.

After dinner i tried a band exercise where i lie on the floor, hold the band with both hands at put one leg in it, start at a deadbug position and lower hands and legs down to the floor and raise them again. I did 5 reps each leg and it was way more effective than the tactical frog pose.

Then went for like a half hour or longer walk

Pull ups when i came back home
4
8x2

Scap stability is coming back more and more.

Narrow grip Push ups 3x10

Crucifix 3 sets with 5kg for a long as i felt semi comfy

Then 2 sets like it with a bent over side raise and same weights

This really got my shoulders moving all around like it's supposed to. I need more varied shoulder training in general, now that i've healed some.

[DOMSPOWER]

Today was ****ing awesome but I'm learning that my adductor and knee needs more weight rather than more sets and letting work capacity build in it's own pace.

Paused Squat
8x20
4x50
3x70 ****ing easy to do correctly
2x90
10x2x110 volume PR since it's paused haha

Bench Press
10x20
2x10x40
10x50
2x5x70

I foresee new 10rep records to be honest.

Pendlay Rows
5x50
5x90
3x2x110
4-5x5x90

This exercise is ****ing awesome!

Pec Deck with 5 count hold each rep
10-12x40
5x60
5x50

MAGIC HAPPENED HERE

1 set of uni leg curls and rear delts told me I best conserve my energy. This means I'm hitting all the right places more and more often these days.

[DOMSPOWER]

After those 10 sets left a mark on my leg and I spent all weekend working and helping the Vikings work on tables and benches, I'll say today was about a 100 minutes of pretty ****ing decent.

Paused Squat
4x10x20
5x5x50
2x5x80
2x110
130 which might have been to parallel from lack of external femoral rotation but who gives a ****
2x100

Bench Press
3x10x20
10x40
2x10x60

5 count iso Pec Deck 3x8x40 which was really hard since this time I had handles touch each other

Oly bar Pendlay Rows
5x50, 80
6x5x100

Man this exercise is awesome!

[DOMSPOWER]

Today I didn't get out of bed until lunch time, my brain was toast. I've rethought and already slightly refined my work habits to keep this issue from reoccurring.

Close to midnight:
Band pullaparts 3x15

Pull ups
3x4
3
6x1
4

Side Bridge 10 count and 20 count rest
2x2
Always a 5 count plan in between each side

I'm gonna do this exercise every single day, because it is the one that just thinking about it demotivates me the most.

Band pullaparts 3x15

[DOMSPOWER]

Recovery is going well and I did some home training including the side bridge and hammer band curls during the day. I really lack on both of those compartments.

Anyways I'll continue moderating my Squat volume as that might be the missing piece in my training.

Paused Squat
10x20
5x50
2x8x80

Narrow grip Paused Bench Press
4x10x20
5x10x40

Oly bar Pinky grip Bent over Row to diaphragm
2x10x50
10x70
90kg x10, 8, 10

Close grip MAG Cable Rows to lower sternum and leaned back to imitate bench bar path
20x30
17x45
14x50
Continuing the supersets with calf raises
10x20
4x10x30

Superset Straight bar Pushdowns
20x35, 50
14x70
13x80
11x85
Unilateral with elbow behind body and strong arm first
20kg x16, 15, 10

Barbell Curls
20x20
13x30
7x40

Wrist Curls
20x40
11x60
9x60 drop 8x40 drop 12x30

Huh. My fingers must have gotten pretty tired doing all those pulls without straps. I have great static grip strength, so I just feel like I won't gain any strength using them on these tiny weights. Also, pulling high on my torso is making me ****ing bulletproof. I can feel it deep down in my core (pun intended).

[DOMSPOWER]

I slept like **** last night and todays evening session had about a half minute or less rest between sets

Side bridge 10 count
1
2
3

Birddog 10 count 2x2

Pull ups
6
6x3

The bird dog seem like a safer and more effective way of busting my weak points than push ups. The lat and upper back engagement has improved a lot, so i stopped early to allow adaptation via maintaining energy to keep weak points from being too exhausted during the following day now that they're recently hit even better than usual.

[DOMSPOWER]

Fatigue from all the Squats a week ago has been lingering in my leg, and stress is high, so today i replaced Squats and rows with Deadlift and kept the session brief. I've been standing up a LOT today, and it's great for me.

Deadlift
5x70
3x120
160
190

Pendlays have made me feel like i've practiced Deadlifting every day.

Bench Press
10x20, 40, 50, 60
5x70
4x80

2rep side bridge

3x25 bent over side raises

[DOMSPOWER]

Leg and lat is ****.

Squat up to a really ugly 3x90

Bench 10's up to 60, then a single and 4-5 triples with 70

2x20 cable rows

**** this ****

[DOMSPOWER]

Energy is slowly returning, leg is feeling better and doing 30 pull ups a day without going close to failure is doing wonders for my shoulders and even legs. The side bridge will be brought back in soon, though i don't know if i wanna do it every day, because it's a hard exercise that i haven't yet learn't to feel out how hard to hit before it's too much on a daily basis.

I went out and looked at a used car today. Don't think i'm gonna buy it.

Oh and i've lost 3kg bodyweight in 6 days.

Paused Bench Press
10x20, 40
2x10x60
70
80 very easy and just about perfect

High Incline DB Bench
15x11
10x21

Standing Bottoms-up KB Press
20x2
15x6
12x10

Unilateral Leg Curls
10x10, 15
7x20

Strict Hammer Curls 4-5x?x11

Bent bar Pushdowns
20x25
14x37,5
3x50
5x?x30

They replaced the 100kg stack with a 50kg stack, and now i think i know why.

Barbell Curls
15x20
2x?x30

I'm legitimately wondering if i should just go to bed now without having a post workout meal. Appetite is just so god damn low these days.

[DOMSPOWER]

Adductors are getting better, the frog pose is getting a bit less painful.

Pull ups 3x4

Paused Squat
10x20
2x5x50

Bench Press
5x10x20
5x50
2x5x80

Pull ups 4x4

Side Raises
20x6, 8,5
3x?-15x11