Today is the first time in a week that i had a semi night's sleep, waking up several times having to change positions. That used to be my norm and much more severely, so I'm good.
I can definitely feel my left leg wanting to take over after yesterday's deads. It's to be expected a little bit, though, so next couple months will just be a more patient progression again.
Bird dog 3x5
Unilateral straight arm pulldown hold 3x20sec no rest
Then i held the band at arm's length, backed away until it got a bit tight and did scapula retractions, much like horizontal shrugs.
3x30 and fuuuuuuuuck i wanted to do it all day
Push ups
5
5
15
Using a bit less close grip to make upper back tightness easier to maintain correctly as i go down.
As i get better at balancing my weight on arms and legs on all exercises, there will be some serious increases in total reps!!!!
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Thread: War Among Worlds
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10-12-2020, 05:03 AM #151Go 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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10-13-2020, 05:03 AM #152
Last night i must've done a few hundreds pulsating squats at mid part and lockout to really feel out, when the left leg takes over and how to keep the weight on my right leg. It worked like a dream coming true.
Paired 3 exercises for 10 sets each:
2 Chins
- I moved out my hands gradually without really thinking about it, and it made it easier. Eventually I got a bit too wide and moved my hands back in slightly. Hands outside of shoulder width gives more more practice on pulling my left elbow in, and I'm stronger overall.
3 push ups
- I ****ed up on the third set, but my shoulder felt mostly better and better as I greased the correct groove. I didn't do any extra exercises after these pairings because of it, though.
1 slow bodyweight squat with many pauses
- Screw multiple. It's always been many. And on a lot of the sets I added in even more! I noticed that when my right leg is taking over, its slightly less bent than my right, and this discovery carries into all standing positions I do, so now I'm set on the best possible path.
I'm excited to chase after a 200kg squat and 250kg deadlift like nothing bad ever happened.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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10-14-2020, 03:19 AM #153
Today was a bit more upper body work, and tomorrow is a day of legs, cos I'm going to an animal park with the family tomorrow, where I'll be on my feet a lot and home in the evening.
Wide grip hang and dip hold
2 sets
As long as I felt like, not very long until it got hard
Inverted Rows and Tricep Extensions with bodyweight 3x10
Bodyweight curls and bodyweight extensions
10 and 15
10 and 20
As I began to tense up my tricep before my lat, my shoulder felt a lot better and I maintaining half my weight on my right arm easily. The pump was much greater, and I'm feeling more and more confident in my long term abilities.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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10-16-2020, 11:18 AM #154
Yesterday had a lot more driving than I thought, but it was still hard on my legs. They're cooperating extremely well for their norm today, though.
Chins superset push ups 3x5
Db overhead triceps 2x20x5kg
- had to move slow with my right arm to take load off shoulder and onto tricep. The second set became rest pause to maintain this for **** sake.
Db hammer curls a set of 50 with the 5kgs
- hard on my right bicep. Kinda slow. I'll remember this ****er.
It's incredible how I can literally use baby weights to have a long arm day if I want to.
Triset with no rest between rounds:
Front raise
Side raise
Bent over side raise
5reps with 5kg
Quality over quantity. I'm gonna keep progressing and slowly develop long hard days. I don't do well training hard every day, gotta go ****ing hard when I can and hold way back all the other times.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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10-18-2020, 08:16 AM #155
Last night i had a date and she massaged my knee gently for hours while we were watching Scorpion.
Today was ****ing awesome, even though my knee was bugging me, but after a while of walking around, the tension spread out in preferred areas.
Bird dog 4x5
- ****ing awesome exercise.
Squats
2x5 bodyweight
Buffalor bar (YES, i got to try one!)
5x5x20
On the last set, my weak leg got ****ing fired up and everything felt on point! Afterwards, the weakest muscles were sore, so i'm really onto something here.
Rack Pulls below knees
2x10x20
10x60
10x100
10x120
15x120
****ing right, i can almost lift to failure on this variation! Much safer for my knee than the hovering variation.
Seated Leg Curls
20x50, 90lbs
40x70 and some partials
Standing Calf Raises
15x20kg maybe
21xi think 40, with max stretch while rest pausing and followed by partial reps
"I live in unreality."
- Tom Platz
Overhead Press 6x10x20
Barbell Curls 5-6x15x20
This took 30-60 minutes longer than last time, because i'm actually starting to train hard again.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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10-20-2020, 08:58 AM #156
Yesterday I was almost bedridden from nervous fatigue due to finally beginning to push my legs and spine again. It's awesome. Today I'm still tired and was actually winded after this tiny superset.
Inverted Rows with head farther from bar so I could get all the way up and the angle hits my lower lats better
10
12
18
I sat and rested after 15 and fell on my ass after 18.
Incline Tricep Push ups
15
25
35
Not sure it was to failure but it was very close. Rest pausing 5 reps at a time when it begins to get hard is lots of fun.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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10-21-2020, 04:04 AM #157
I'm slowly beginning to feel like myself again.
Bird dog 10sec hold
3 doubles
Less than a minute rest
Then I tried a rep of 10 seconds against the kitchen counter, and you know, I think I'm gonna do a bit of that every day to really hone in the tension in glutes and upper back.
Incline Push ups 3x10
I've really underestimated how much I need to work up my upper back tightness since rebuilding my lats after regaining the connection and doing push ups with my 109kg bodyweight.
50 horizontal band shrugs
I seriously need to hone my mechanics with lighter weights.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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10-22-2020, 07:27 AM #158
So I've got a bad stomach today and almost sprayed my underpants while in the mall with a friend.. and almost shat my pants during my morning walk.. lol
Horizontal Shrugs
50
25
50
25
Getting my shoulders back in place hurts my clavicles.
Bird dog against kitchen counter
3x1x10sec hold
The standing version is easier but hurts my knee.
5 paired sets of 3 chins and 1 push up where I did all I could to really get my shoulders back and maximise my upper back tightness
It seems like I just can't win....
Glute bridge
3
5
10
Unilateral hold for 2 singles of 5 seconds
We got a winner!!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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10-25-2020, 07:51 AM #159
Today was ****ing killer. But unfortunately i had to stop the pulls before pushing myself to lie down on the floor- maybe next time.
For the past 4 days i've been doing horizontal shrugs and glute bridges and today i did them for 3 supersets of 50 shrugs and 2x10 bridges and then a very good set of 10 on bird dog.
Then i walked 10 minutes.
Then i drove to the store for a purple punch flavored Monster.
Then i drove to the gym and sat in the car for 5-10 minutes.
Then i waited by the door for 5-10 minutes for someone to walk by and open the door for me.
Then i waited a while for the squat cage to be free, so i could try the band thing i did the other day for bodyweight squats at home.
All this to say, the effect of the warm up at home didn't diminish at all, and i'm sleeping much better now. I'm even waking up feeling good!
Squats with red miniband attached to the cage and pulling my hips back
2x6xbodyweight
6xduffalo bar
6x40
6x60 - hard on my adductors from the vastly improved hip position
3x80 - easy and i think my right serratus posterior inferior tightening up a lot on the last rep which was well needed
Fuuuuck my adductors are unconditioned from sucking for so long.
Rack Pulls with a bar that can't have weighed more than 15kg
10xbar
10xbar using the band again and on all sets
10x55
10x95
10x115 much easier than the 120 last time but not easy per se
17x145 PR from never really pulling from this height and for many reps
Fuaaark, the tiny bar had my hands open on at least half the reps, and the tension in my right places made it super hard. Rest pause pulls are ****ing awesome, the only bad thing was my strong leg took over on rep 17.. I want at least 25 with 150!
This took about an hour or 70 minutes.
Seated Leg Curls
20x70lbs
30x110 +4-5 two third reps and about 10 shorter and shorter reps, indicating i need to access my fibers better and let go of the mental brakes, so that i can push to REAL failure.
Standing Calf Raises
12x40lbs
18x40 and some quarter reps, then stepped out of the machine, shook my legs and went in for another 8
People who say that calves don't do **** for squats and deads must have never suffered a leg injury that showed them the difference between working calves after doing barely anything and after actually pushing their legs..
That was an hour and a half and time for upper body..
Semi supinated chins superset overhead press
3x3
and 2x10x15, 2x10x25
Floor Press
3x10x15
Pretty cool way to practice the upper back tightness, and the floor is there to row my elbows into.
Reverse pec deck
15xi dont know 10-20lbs
2x15x15-20lbs heavier
My left side is extremely weak as opposed to my right side, so it's no wonder my shoulders are sometimes a bitch to get in the right place without it affecting my torso.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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10-27-2020, 05:57 AM #160
I'm signing a contract for personal training at a gym in a couple days and am looking forward to work with motivated people.
Today was a brief but great round of posture:
Horizontal Shrugs
40
50
Superset Glute Bridge 2x10
Felt amazing!
Push ups 3x10
- better rear delt engagement makes it a lot easier
Red SlingShot rows lying on the floor
20 second rep
20sec off
Repeat 3 more times
- I was basically spreading the slingshot and trying to pull my elbows to the floor while maintaining good upper back tightness
Bent over Side Raises
5kg
20
30 rest pause
See how much better I'm doing. I'm not even tired now, am only stopping cos I got a lot of good exercises and a lot of days to do them on before next barbell session.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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10-28-2020, 11:17 AM #161
Morning walk involved Inverted Rows
10
4-5x8
The ground was too slippery from the night rain.
An hour or more later I did high incline tricep push ups 3x30 which was very hard and had my lats blow up
Progress is happening for sure. Workload will rise at it's natural pace.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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10-29-2020, 02:28 AM #162
Today I wanted to start up loaded carries with big tile/stone things my neighbour has as a way to reinforce great movement patterns, but I walked too much yesterday and am feeling mild inflammation today, so real training just isn't worth it.
Horizontal Shrugs superset Glute bridges 2x50 and 10
Overhand grip curls 100 reps with 5kg
Side Raises 30x5kg superset 50 horizontal shrugs
In the last couple weeks I've gained almost 4kg and look almost the same. So I'm feeling good about taking my friend to a burger joint or ad libitum buffet or whatever we agree upon 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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11-12-2020, 06:29 AM #163
I caught seasonal allergies and took a long time to get rid of it. Barely did any type of exercising besides my walks, and joints are feeling better as a result.
My left oblique appear extremely out of shape. I thought I was flexing it hard but the feeling I got was actually just the muscle bitching at working hard at all. Very hard to explain, as I've never tried it before.
Today I tried my McGills big 3 again after finding that lacking left oblique tightness was the cause of shoulders being out of place (one side too tight and the other too loose) as well as knee being loaded too much in some places. I did just one rep with a 10 second hold, it felt much more natural this time and seemed to be all the risk i needed to take for the desired outcome..
About an hour later:
5 or more squats
10 hip thrusts
Chins
3 doubles
Tricep push ups against kitchen counter
3x15
Bent over Side Raises with 5kg
10
15
Quality is much better, so quantity will come.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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11-14-2020, 09:03 AM #164
Yesterday I drove for hours with a friend, really got to test how well i can sit and use my feet on the pedals and hands on the wheel for extended periods of time without ****ing something up in my posture. I also ran to and from the car a few times which felt almost good on my knee. It was a very useful day pain wise.
I've also done McGills big 3 every day, it's very useful with my improved postures and putting the ego aside as I'm doing only one set of one rep for only ten seconds.
Today's training:
Inverted Rows
2x10
3x8
Push ups 2x12
Got home and did 2 trisets of shoulder raises, stopping when it got a bit hard.
Getting back to it, better technique, less pain.. in two days I'm gonna squat and i expect better bracing and less aches than last time even though I haven't squatted for about two weeks now, 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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11-16-2020, 08:03 AM #165
Today was my first day back to the gym, and i must say, i'm an idiot at times. Somehow i rationalised that if i feel better after improving my postures while not going to the gym, i won't need any warmup work aside from empty barbell squats.. As i worked my way through the exercises, i realised just how wrong i was, as i became more and more prepared to do barbell work from moving in the different directions..
Squat with red band around hips (very tight band on this new squat cage)
3x5x20
4x5x40
My knee was sore on 40kg but on the 4th set i found the right groove.. So i finished on a good note both technique and pain wise.
Seated Leg Curls while watching a girl do rope skipping with jumpy boobies
30x25
20x40
20x50
This make my legs function better.
Overhead Press 3x10xbarbell
- Getting my left lat in order made this a whole new exercise!
Plate loaded High Incline Machine Press
2x10xno load
1 slow rep with multiple holds at lockout as my shoulder got in place and i came closer to lockout where i held the weight forever while flexing my lats hard xno load
1 slow rep with a hold again only now my shoulder got in the right place after a little bit of time, so i did 5 controlled reps
This was magical. Hard for inadequate tissues, but the effect was magical.
Chest Supporting Row machine from up high
12x50
10x70
20 rest pause reps to failure x80
Chest supported Rear Delt Raises 2x20xno load
- Hit the weak left rear delt like a charm as well as the right weak infraspinatus which fatigued fast causing tingles
DB Hammer Curls
10x14kg
8x14
Here i felt like doing the main stuff all over again, so i decided to just pack my bag and enjoy getting back to doing things correctly albeit super light.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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11-18-2020, 03:13 AM #166
Getting back to the gym and honing in on the small muscles around my ribs is tiresome, but after today's long technique session i feel a lot more energetic actually.
McGills big three as is a daily thing now.. one rep ten sec
Chins going slow and pausing multiple times
3 singles
Wall push ups
10 feet far away
8
2x10 feet close
The lockout part is pretty rough to do while keeping shoulders in place.. i got some serious fatigue going on in little places leading to over compensation from something as simple and easy as just straightening my arms.
Then the shoulder raises for support of what I trained two days ago:
5kg Bells used obviously..
Alternated arm front Raises
8
10
Side Raises
13
17
Bent side Raises
15
15
Glute Bridges
15
15
Miniband oblique twist
10
10
Some irregularities came up on the last exercise, and I find that simply noticing it helped a ton on execution and joint health. I feel much greater now than I have in days and much better on track than I have in months.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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11-20-2020, 10:31 AM #167
Today I went to the gym for the second time since I was sick, and it went much better than i thought it would.
Warm-up:
Glute bridge 10 reps
Bodyweight squat 5 reps
2 supersets of those.
Workout:
Rack Pulls below knees
- i forgot the miniband at home
2x20xbarbell
2x10x50
10x80, 110, 130
20x100
That was high end total reps of what I thought I'd do at 100-120kg, so i couldn't be more content with this..
Seated Calf Raise machine
- at an angle with legs on the floor in front of me, pushing my body up at an incline to lift the weight off the stack
2x12x35
15x35
Floor Press
7-8x10xbarbell
It's difficult to find the right setup and maintain it while rowing arms into the ground, but i began to find it and learn how to do it correctly. Felt great at the end.
Dip machine
- pressing at a forward angle for the long hear tricep
20x30, 50
15x70
Gotta work on the right setup, perhaps with fewer reps.
Chest supported machine Rows from a high angle and with independent handles
20x50
18 and a couple partials x70
30x70
The last rep was failing halfway but i summoned more strength and reversed it again, this time getting it all the way down to me.
Chest supported rear delt machine 2x20
- much better feel in my shoulders this time
Reverse grip Pushdowns
20x30, 40, 50, 60 with only a bit of a rest pause so even though I didn't fall in reps it was still kinda hard
Then home at dinner time after having eaten only one meal.
I'm gonna get 25x150kg in 4 microcycles from now.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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11-22-2020, 08:23 AM #168
Today started with celebrating my brothers girlfriends birthday, so things got moved around a bit and i didn't have my home session until it got dark out.
Wall push ups 4x10
- it's incredible how much the lockout sucks for my posture on such a noobies exercise.
Chins
1
3 doubles
Tricep extensions against a counter
20
15
20
Glute Bridge 3x15
Pretty solid progress.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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11-24-2020, 08:54 AM #169
I've felt tired and uneasy since my brothers birthday and i thought at first that it was my intuition telling me something bad is about to happen. Then i figured maybe eating a bit of foods i can't digest very well is part of it, as i got tired unusually fast while eating... Now i realise my efforts to speed up rehab made me tired and more tight the right places. Who knows if there's just one contributor, but the session today was amazing and I'm very energised from it!
Squat with miniband against hips
5xbodyweight no band
5xbar and band
Then 2x10 glute bridges as i just needed to see if I could find the right squat setup
Then 2 more sets with the bar on squats and nothing but squats from there
2x5x40
2x5x50
Slow but steady.. i then found out my hamstrings weren't at all caught up to speed up my squat progress like they were before I got sick... The machine i moved onto hit my hamstrings much harder than last time, and so i decided they weren't ready to go to complete failure and beyond.. this is great, they'll catch up fast now that I'm hitting the fibers well and squat will explode shortly!
Seated Leg Curls
30x20
20x40
15x55
25x70
Overhead Press
10xbar felt great
3x10x22,5
Minimal soreness, it helped me feel and move better. Great support exercise for my legs that way!
High Incline plate loaded machine
2x10xno weight
3x10x5kg per side
Remember this exercise was troublesome last week, and now it felt almost normal! Helps a ton with shoulder health too!
Chest supported machine Pulldown Rows
- they literally start at pulldown height and away from me, then comes in close like the end of a cable row, as if it's a pullover rowing motion
20xno weight
15x20kg per side
25x35kg per side
50x20kg per side
Close to failure on the top set, but i felt it did more to give me a pump than really fatigue me with the last set, so i stopped "early."
Reverse Fly's 2x15x15
- I felt my right scapular tricep attachment needs focus to keep the scapula in place while I move my arm, and i got it confirmed when the shoulder came forward on the last set of pushdowns. Nice to finally know for sure!
Reverse grip Pushdowns
20x20
20x40
2x25x50
Normal grip 12x75
Cable curls
20x20
20x40
20x45
As i drove home, i was kinda slow at least half of the way, haha. I'm in an energetic haze.Last edited by DOMSPOWER; 11-24-2020 at 08:59 AM.
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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11-28-2020, 12:11 PM #170
Today was great but somehow my intuition told me to start training 4 hours after my first meal, so i had a meal break of 45-60 minutes during the workout.
Pec stretches and 2x10 glute bridge
Rack Pulls below the knees with a miniband pulling me back
2x10x20
2x10x60
10x90
10x120
20x140 PR
Slight technique breakdown here and there, nothing bad. Could've done more but knee said stop and left oblique lost some tension on the last rep, so not worth it.... I felt nothing in my knee as a result of stopping a bit early instead of force my oblique to stay tight for more reps.
25x150 is coming up in 16 days at this rate.
Floor Press
4x10x20
3x10x30
My upper back and shoulders are doing a lot better now with the pec stretches. Seriously, i only did 30kg cos i know tired pecs means slower knee recovery, so i figure just take the easy improvement and move on.
Eating break....
Calf Raise Machine at the super awesome angle described 8 days ago
20x15
29x30 plus few quarters
Dip machine with the long head angle
20x20
10x50
10x70
7 or 8x105 which is the full stack
Some irritation in the front of my shoulder but the tension got more and more into the right places. My long had tricep definitely plays a part in keeping my scapula in the right place.
Pulldown Row machine
20xno weight
20x20kg per side
10x30 per side
17x40 per side
Decided to skip the rest as my scapula and ribs were ****ing fused back in place. How much more progress could i possibly gain beyond that, and at what cost or risk? ;-)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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12-02-2020, 10:57 AM #171
I've stretched a lot and now my body is doing a LOT better. In fact by 7am this morning i felt completely zen as something in my ribs finally gave in a relaxed. As a result of the improvements, my upper back was too soft during squats and presses, but the back work definitely helped.
Warm ups:
Oblique and neck stretch 1 minute each
15 glute bridges
Calf stretch with empty barbell and 40kg on my thighs for a little bit as felt good but not hard
Squat with red miniband pulling me back
2x5xbarbell
5x40
5x50
5x60
3x5x70
That's ****ing progress, finally.
Seated Leg Curls
30x25
20x50
15x70
20x85
Almost ready to rest pause properly.
Overhead Press
10xbarbell
2x10x30
High incline plate loaded machine bench Press
15x0
2x10x10kg per side
The improved postures has revealed a sore spot in my pec that I also had a long time ago- guess my body tried to protect it through messing **** up.
Pulldown Row machine
20x0
20x20kg per side
27 and a couple partials x40 PR
17x45 PR
First set was ****ing awesome. Second set i felt best to not rest pause further and finish with partials, which was very dissatisfying.
Seated Reverse Flies
20x15
20x25
20x30
Almost ready to rest pause a lot here as well. Felt great all over for a change.
DB Hammer Curls
20x10
12x14
Reverse grip Pushdowns
20x20
20x50
13x70
Felt fresh as I left the gym for once.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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12-07-2020, 01:28 PM #172
Lats and ribs are a lot less sore today, and I've improved my positioning a ton. Unfortunately I just have to deal with a temporary strength loss while i adapt to the imported techniques.
Warm-up:
Some extra stretching of the right achilles tendon, left pec and quads (sitting on my shins like in a dojo, it's awesome and also tough to relearn).
Glute bridges
10
9
A weak spot in my right hamstring began to cramp on that last rep. This is great as I've been trying to get it more involved, and now that is it, keeping my spine stiff is much easier.
Snatch grip bent rows
10x20
2x10-15 or so x40kg
Workout:
Rack Pulls below the knees with miniband pulling on my hips
2x10x40
10x80
10x120
15x145
Quite a strength loss with the 20x140 bit over a week ago, and with soft lockouts no less.. I'm still going for 25x150 next time, and am hoping the tired lats and the new stress on the weak part of my weak hamstrings plays a big part in it and are completely fine next time.
Floor Press
3x10x20
2x10x30
Calf Raise machine with 5 count stretch before and after each rep
10x15
5x30
3x40
2x50
60
70
3x80
The heavier weights were great for my achilles tendon and soleus muscle. The long stretches made it even better!
Dip machine with long tricep head angle
20x30
2x20x40
I'm finding the right tension and positioning. Shrugging intentionally helps.
Chest supported tbar Rows
20xno weight
20x one plate
20x two plates
Nothing crazy. Same with the 2-3 sets of rear delts, triceps and biceps i finished with.
Left the gym feeling great, lots of tension in the right places, my weak leg bearing it's weight. I didn't wanna leave, i didn't wanna stop walking.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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12-09-2020, 10:58 AM #173
Alright I've sorted myself out more and am now doing abs every evening on top of my daily McGills big 3. Just a set or two to improve the mind muscle connection and keep my abs tightening the right way without pulling me into a bad posture.
Today's homework:
Shrugs with the black miniband pulled with one arm to my side
2x5
This really helps my ribs and scapula.
Glute bridges 2x10 no cramping this time and I used the weak spot a lot more
5kg rear delt and side raises 2x10 superset
- Upright rear raises hit the right spot
Pulldown from the side into a slight side bend with red miniband superset slow lying leg lowerings 2x8
This was all very rewarding, my abs got more tired than they should yet after a moment they were fresh again.
Tonight I'll do something similar to the ab exercises today.. will do what feels good and change exercise often in the evenings to stay fresh for the hard workouts.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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12-28-2020, 08:21 AM #174
As I've progressed in learning correct movement and motion patterns, and I've had to do less weight and sets to ensure my joints can keep up, I've had my best leg day so far today, because it just felt great and left me feeling a lot better than usual without draining me in any way.
McGills Big 3, 20 second rest
1 rep, 10 second hold
I still do these every day. They're that effective.
Red miniband good mornings
25
20
20
Was supposed to do 3x30 and maybe add a set. But no, regression often come before progress when dealing with pain.
Wide stance isometric quarter squats
3 sets
12 seconds
I did 15 painful seconds for one set on the first day, following a but painful 4x30 band goodmornings.
Isometric is key. And much harder than dynamic, but in the right places.
Calf Raises on the doorstep
12 or 15
12?
Maybe i did a third set of 8-12
**** if i can remember. No holding onto anything with my hands. Practicing foot arch and balance, that is the way for now.
Leg raises on the floor
3 sets
10 unilateral leg raises for abs, always having one foot close to touching the floor, pretty hard
10 leg raises on the side with very slight external rotation at the top. Right side going for glute medius, left side going for outer thigh. Aaaand hold, skip the kegles.
This is great. Gotta do the leg raises to my side every night, no skipping or replacing it with more "sophisticated" core work that sometimes take more than they give. Abs too, but maybe most nights only, as i still can't push my hip extensors hard on the goodmornings and squats, and i sit a lot. It's all about relief and balance, not just working hard.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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01-01-2021, 05:13 AM #175
Alright so i started off 2021 with another round of wheelbarrow pulls and pushes. It was ****ing magical. I've really loosened up my left inner hamstring the last couple days, did it so much and got so much better I didn't even do my McGills big 3. This is it. I'm finally getting past all the bs.
After a bunch of pressure massage with my legs on the foam roller, i did all this:
Band March 40 steps
Band goodmornings 2x20
- much better stretch than usual, this was almost too much
Sitting for a couple minutes, then hamstring felt better than before i did the goodmornings.
Wheelbarrow pulls one way and push the other
Bit of dirt x2 sets of 2 rounds
Then i cut the walk almost in half to avoid having to maneuver around dog **** and to see if the roughly 20 steps backwards per set is better than going all the way
Full barrow x1 set pull and push
Added a bit more dirt and pulled each way
3-4 sets
On the last set my hamstrings said to stop. No pain, just some more fatigue. After 10-15 minutes i felt better than before i began all of this.
I'm definitely gonna continue with the shorter duration per set and add sets.
Deadhangs 3x15 count
- Great, really making the right connections. And all the wheelbarrow pulls really loosened up my ribs through tightening the other hamstring which is weaker.
Calf Raises on the doorstep without holding onto anything
3x10
Alright so it turns out this exercise have several implications. When I lose balance, that's apparently because my weak hamstring loses tightness and the stiff side takes over and risks getting worse. Also, when i keep the tightness in my weak hamstring, i walk far more evenly and the achilles tendon/soleus that i used to have to stretch a lot gets moved through proper range of motion when i walk. It felt stiffer after each set, but i tested and it's just as flexible as the other side.
Then i wanted to do 100-200 light band leg curls to see how it helps my recovery, but after 40 reps i got a cramp in the weak spot. Not so good but the result in functions and relief from that extra tension is amazing.
It's all coming together.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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01-03-2021, 06:27 AM #176
My rehab is really coming along, stretching hamstrings doesn't help much more and training them with the band does wonders. I'm even running without thinking about it now, feeling good.
After stretching my hamstrings and my groin:
Band leg curls 100 reps
Frog Pose with isometric tension 3x3x10count
Tactical Frog Pose 3x10 super tiny reps
That did WONDERS for my hips and gait.
Wheelbarrow pulls and pushing
Full barrow x3 single rounds
Pulls both ways x3 single rounds
This went very we, as I'm actually running with the wheelbarrow now! The rest of the exercises really hit the right spots down by my ribs and the back of my left shoulder.
Deadhangs 3x15 count
Unilateral miniband overhead lockout hold 3x15 count
Bent over miniband rows
20
25
30 reps
Arms back behind my body does some serious damage just where i need it.
Side Raises 2x20x5kg
Bent over Side Raises
15x5
20x5
Damn, really hit that weak rear delt.
The rest of the day is gonna be spent walking, rehabbing, the new season of Cobra Kai and maybe some ****ing.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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01-08-2021, 06:25 AM #177
Alright so I've been under recovered and kinda just done what I felt like to get relief and recover my injuries.
I'm still doing 100 band leg curls twice a day, and it's having great effect, as apparently my inner hamstring is tight cos the outer hamstring is weak as hell.
Then today I just so happened to try an overhead rotation and a partial getup where I'm basically just rolling over as if I'm in bed at night. That was amazing, really helped a ton, so i trained a bit.
Incline Push ups against kitchen counter
10x10
Barely any pain or discomfort.
Band bent over rows 4x20
Pulling elbows far back and on a lot of reps my arms just kinda went wherever they could as that technique is very fatiguing in my weak spots.
Partial Get up 2x10x5kg
This had my left shoulder, yes shoulder, shaking. It really beats up my side and rear delts like what I've been aiming for with the dumbbell raises.
Rehab just keeps getting better and better.Last edited by DOMSPOWER; 01-08-2021 at 05:32 PM.
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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01-09-2021, 06:50 AM #178
Last night I added a set of 5 (or was it 10..) partial get ups, as I suspected they'd make it much easier to sleep comfortably through not having my left rib cage kinda "sink in." I was right, so i did 10 reps again this morning, and starting now I'll do it twice a day with the leg curls, although probably 2-3 sets of 5 instead of a set of 10, for quality.
Today was a small round:
Bodyweight tricep extensions against the kitchen counter 3x20
Great lat pump making the loose shoulder more stable.
Curls with red miniband
20
40
25
Both were great for conditioning the right elbow which is a lot easier to do now that the right shoulder is much more in the right place.
Adding small extra work is fun. This is exciting. I'm enjoying the hell out of keeping it a bit more chaotic. Tomorrow I'm likely doing wheelbarrow pulls again, just gotta do it at a more consistently repeatable frequency.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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01-10-2021, 05:37 AM #179
Things are going better and better. Leg curls were easy today, just banged out the 100 reps and really attacked the outer hamstring, i did 10 partial get ups in one set vs 2x5 last night and i added 5 reps to the 20 band pull aparts. It helped that i did band delt pulls from different angles last night. After the rehab stuff i did the following:
Alternated leg lowerings with the still leg hovering above the ground 10reps
Leg Raise to the side with external rotation and squeeze at the top 5reps
3 supersets of the above.
Bodyweight Squats 6x5
They went much better this time, the tension in outer hamstrings and glutes is much better. Fifth set got pretty hard to stay in the exact position all the way through, and sixth set got a bit uncomfortable. Still, my abs, glutes and serratus are doing much better, and all issues correlating to my pain became better from all the squats. It's ridiculous I'm stuck at bodyweight squats, but I'm set in a the right position now, so progress is bound to explode.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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01-11-2021, 03:35 AM #180
Woke up, saw it wasn't raining, so i did the morning work and primary training before eating:
Wheelbarrow full of dirt
3 sets pull and push
4 sets pull and pull
It really makes my thighs tense in all the right places. Feels like they're turning into tree trunks despite this being light and brief work. I love it!
Standing calf raises not holding onto anything
3x10
Much easier and healthier than last time, so why do more?
I slept very well tonight, almost no trouble in any of my sleeping positions. This is awesome. Since I'm training a home, I'm clearly not restricting a day's work to a given timeframe, so the stuff i log here often isn't the only training i do during the day.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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