Feeling a bit all over the place and mind not really focused on training the past few days, skipped a session last week and trained back last night.
chin up
4x10
t bar row
4x12
rougue shrug
2x12
back extention
4x10
When I feel not at my best and unmotivated to train it helps if i go off piste for a few sessions. So I decided to do what I call āprison press sessionā itās a push session taught to me by my cousin, who has spent some time in prison. I assume it is so you never leave your bench or put your weights down, that way no one else can use them lol.
Start with the bench at 90 deg, do 10 reps, then resting only the time it takes to adjust bench ,use next setting lower for 10 reps, continue until flat. Then rest 3 or 4 min, then start from flat and work back up.
On my bench that ends up 10 sets of 10 reps. Quick and brutal!
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Havenāt heard from you in a long while, hope everythingās going alright bud.
Hey buddy thanks for checking in. Things not too great in all honesty, so training and also forum has not been a priority (been reading bits here and there). Training isnāt an escape or a stress relief for me so when my heads not there training takes a back foot, I just donāt enjoy it when things are on my mind. I did train last night though and going to try and get back in the game.
Hope things are good with you.
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Forum is never a priority, and training is only a priority when it is actively enhancing your life, so absolutely no worries on the inactivity - just wanted to make sure you were hanging in there. Sorry things arenāt going too well. Hope you and your family are at least in good health. Iām finishing up a full body 8 week program thatās been fun and tough while minimizing lifting time and frequency (3x/week), might be a good segue back into the gainzosphere once youāre feeling up to it, so lemme know if you wanna know more! Otherwise, just let me know if you need anything, not that thereās much I can do on the internet across the pond, but even if itās just a conversation, Iām up for it. Best of luck in the meantime!
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Thanks buddy thatās very kind of you.
Things got a bit on top of me for a while, although I have had a few tough times I have always been able to āpick myself upā pretty quickly. This most recent slump I have been in has been different and I have found it hard to get back to myself, just a bit lost I guess. At a time when I really needed to let it all out my wife was in much greater need so i bottled it up and took on extra pressure in order to accommodate the major changes she needed for her own sanity, just one of those things I guess.
This is a great example of being a good partner in a relationship. Be careful not to let it get too far for yourself though.
Hope things settle for you soon.
Thanks, I opened up to my wife about how I had been feeling, whatās contributing to it and what I need to get back on track. Some things have changed a bit and Iām starting to feel better.
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Upper push
Flat db press
6/6/8
Db shoulder press
8/8/8
Plate front raise
10/10
Side lateral
25/15/10 rest 10/15/25
Overhead dumbbell extension
1x failure
So here is my current training routine, low volume, 3/4 days a week depending on recovery. itās pretty simple.
Push day
Db press inline or flat 3 sets, last 2 sets to failure
Shoulder press 3 sets, last 2 sets to failure
Shoulder complex/super set/ or drop set for high reps. 1 or 2 sets depending on choice.
Tricep extension complex/superset/drop set to failure. 1 or 2 sets depending on choice.
Pull day
Chin up 2 sets failure
Wide landmine row supersetted with t bar row
2 sets failure
Db row upper back focus 1 set failure
Db pull over/band straight super set arm 2 sets
Shrug 2 sets failure
Rear delt fly 1 high rep set
Legs/biceps
Knee rehab work
Lunges high reps
Glute extention 2 sets
Bicep complex/super set/drop set 1 or 2 sets
Ab work is done on off days as well as light knee rehab. Usually consists of 3 sets of hanging leg raises or parralette leg raises to absolute failure.
The main focus is quality of reps and progressing without sacrificing that quality.
Knee is causing me major issues, I have tried complete rest and that has made it worse. My whole lower body is tight and getting so weak that its making the pain worse. Iāve not played football in 4 months which sucks big time, tried playing the other week as it was feeling a bit better and was in pain for 2 weeks after.
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Complete rest is never the answer except for acute trauma/injury. Got to get moving!
Walk. Walk a lot. Itās great for so many reasons, including general light mobility.
Whatās up with the knee? Do you have a confirmed injury, or is it just something thatās been nagging? Again, movement is critical.
Lower body will tighten up something awful if you go from a lot of activity to little or none. Stretching has never been the answer for me. Movement and controlled exercises (mostly weighted) has made me always feel better.
So if squatting hurts your knee, then try a slow eccentric partial pin squat. Sounds gimmicky, but it works. You have to regress to progress when youāre bad off. Once you start feeling a bit better, add some ROM or weight. You get the jist.
Hang in there, it gets hard sometimes, even from all fronts. Youāll pull through.
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Thanks buddy.
I jolted my knee playing football, kinda like it overextended. Ran it off and it was fine, then all of a sudden about a week after it kept giving out on me and was painful under the patella. Iām thinking Iāve damaged the petella tendon or its patella tendonitis. Itās got no better after 4 months. I really should get it checked out.
Think I was trying to strengthen it by doing stuff that was to advanced, so like you say I need to really regress it.
I have been doing some stuff the past week or so for petella tendinitis and it seems to feel better after Iāve doing the stretches, rolling and exercises.
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Just found this pic from a couple of years back. I really like my build in this, have no idea what weight it is at would guess around 70kg ish. Thought I would add it here.
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On the right is as of right now, posture is much better, put a lot of work into that the past couple of years.
Made great progress on a few key exercises this past month. This evening hit a 12/12/12 on incline with a weight I hit 8/6/5 on 5 weeks ago.
Appetite is through the roof, donāt feel like Iām having to force feed, im eating because Iām actually hungry which is great.
Knee is still wank.
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Back and biceps
neutral grip pull ups
2x max reps
db rows lat focus
2Ć failure (20/15) straight intoā¦
1x upper back focus to failure
lat pull over / band straight arm superset
2x15
upper back rear delt destruction
Bench db row with hold at peak/ prone y raise/ rear delt fly.
Failure/failure/ 50 reps (not much rom towards the end)
back extention
2x15
db and banded preacher curl
3Ćfailure then drop the band and continue just with db.
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Absolute gold right here, find the middle ground.
https://www.instagram.com/tv/B6BKIspFqi-/?igshid=yf6boih7gl7l
Legs
bench step ups
3Ć20 per leg
rdl
3Ć12
sumo squat
3Ć15
glute extension
3Ć15
All exercises with limited knee flextion so I can do them pain free.
Finished off with some knee rehab and some mobility stuff.
Push day
db incline with band
30kg + band 9/7/7
30kg no band 12 reps
20kg drop set 7 reps
15kg drop set 6 reps
Into flys 20 reps
db shoulder press
10/6/6 lock out trashed from bands on inline
side lateral
3x10
1Ć50
tricep tri set
Overhead extention at multiple angles to failure in each position.
https://www.instagram.com/p/B6LmzlMjpLD/?igshid=bf4iq6aje1le
@flatsfarmer looks like Paul Carter reads your log. He has changed the percentages a little from my post though to avoid my legal team coming after him. Lol.
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Whatās your height?