No More Excuses

Training Training Logs
121

Okay, time to change all this stuff around after my visit to BBB.

First of all if anyone ever reads this, if you’re in the UK and you think you have some things that need fixing, he’s a top guy and very knowledgable. Most definately worth getting in touch with him.

So, apart from some foam rolling, I have a few things I need to add in and work on, while taking things out. I’m going to run this routine every other day for two weeks and see how things feel after that.

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FOAM ROLL:

Mid back, piriformis, calves, forearms, rotator cuffs, IT bands.

STRETCH:

ART on pecs/stretch, piriformis, calves, overhead broomstick movement.

STRENGTHEN:

Glutes:
Band work,
Plate slides.

Back:
Face Pulls

Shoulders:
Band pull aparts

Abs:
Weighted side bends

Rotator cuffs:

Diesel Crew shoulder routine.

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Thats roughly all I can think of right now. Depending on how the shoulder feels, I’ll be dropping the bench press for now and stick with some moderate overhead pressing to sort my upper body out. No curling due to the shoulder, just plenty of chin ups and push ups by the looks of it.

To counteract the reduced upper body work, I’m going to have to do some more squatting and leg work to make myself feel better!

Any feedback from anyone welcome.

122

Okay so I’ve been doing all of the above for a couple weeks and put a lot more dumbell movements into my training. I couldn’t step back from the weights even if I wanted to.

My right shoulder feels a lot better than before and its definately something I want to keep on top of.

With that said, legs went like this today;

SQUATS:

22KG X 10
52KG X 8
72KG X 6
87KG X 3/3/3/3/3

Then I did some plate slides and band work.

Weight: 169

123

Update:

So I find updating weights, sets, reps etc pretty pointless right now as I’m taking days off when I need it. The general split is:

Arms
Back
Chest Delts
Legs

Working well so far, weight has been going up consistantly and my mind muscle connection is better. Currently weighing 171, losing the abs now but you can still see them just about in the mornings… not bad considering when I started I was 140, and now I’m 170. Current goal is to get to 180, arms are close to 15". Been doing more isolation work and I can now actually feel my triceps getting pumped and working, along with chest and delts as well as back… Maybe this is what suits me most, or what I need right now, but either way its working so I’m sticking to it.

124

Squat PR today, 102KG for 3 reps, cut it short there cause I wanted to throw some single leg work in and carry on focusing hard on plate slides and band work.

125

I’m pretty bad at updating this log on a workout to workout basis, so this definitely needs an update.

Right now I’m bringing up my smaller left arm, with my right one sitting at just under 15 inches. 1RM on bench is 90KG, deadlift is 125KG still, squats 105KG X 2.

Been working on more isolation work to find out what is weakest. I’m starting to get stretch marks on the pecs and the hips. Currently bringing up glute strength for my deadlifts, deadlifting every three days in the 4-8 rep range focusing on ramming my legs through the floor and driving them straight. Due to deadlifting every three days, I’ve dropped squats because I feel my lack of glute/hamstring strength is limiting me in that movement, so hopefully I wont have lost any strength when I get back to squatting again in a month or so.

Weight in the AM after rolling out of bed and taking my morning download around 170.

126

Apparently my message didn’t post from the other day.

Training took a backseat for a month or so recently, started working on alignment/tissue quality and mobility work.

Before I had to stop training for a while, I got to a 140KG 1RM on deadlift.

Recent goal has been bringing up the front squat while working on my bum shoulder/pec area. Been doing pull ups, push ups, dips and rehab stuff for upper body.

Bodyweight is around 12st. Not fussed about my weight anymore, only performance and not looking fat.

127

Good work mate. Keeping log is a fucking pain! Lol.

I found that as soon as I stopped worrying and stressing about every little thing about weight, it started to go up! Dunno if that’s just a coincidence or what, but it just isn’t worth stressing about!

Keep lifting hard mate. Any news on the career front?

128

Starting a level 2 in Electrical [C G] in september, practically stripped and rebuilt my motorbike for the MOT, killing myself at work to get some money together! Should be good, I hope. Means I wont have a day off for the best part of 36 weeks though!

Got a vid of my front squatting today, think its at about 80KG right now with much better form than before. I’m finding a training goal, beating it, and moving on to something else while maintaining everythere else… For me, that brings best results I think. Started with a 10KG front squat with poor form, and 2 weeks later I’m up to 80KG with much better form.

When I record a 90KG front squat with more than 1 rep, I wanna see what I can do with a standing press!

How’s you anyway mate?

129

Tried to drive forwards earlier with the hips and keep the knees out but to be honest, my body isn’t that well adjusted to front squats yet. Either way, doesn’t look horrible.

130

Shoulder felt okay, just didnt feel “right” if that makes sense, I couldn’t get tight enough. That, and I did a single at 81KG, but my phone stopped recording so had to upload this double at 77KG. Xperia is naff. So is my file converter/vid flipper, cause its speeds up the video apparently!

No time for much else, will do assistance stuff after work.

131

Deadlifts:

35KG X 5
65KG X 3
85KG X 3
105KG X 3
120KG X 2
130KG X 2 *

  • Second rep, the grip went as I got it over my knees, I’m not used to double overhand deadlifting, need to work on my grip strength.

Deadlifts felt good, no video cause I dont have anywhere to record very well yet, I’ll work on that. Did some dumbell rows and bent over raises to finish.

132

4KG and one rep off my short term target, abs and hips felt uncomfortable from deadlifting the other day and a poor weekend of rest! [gf’s bday celebrations]

Got some pull ups, dips and push ups lined up for later this evening.

EDIT: Notice the creative use of socks. Adds 5lbs, that.

133

87KG bench there, that was a struggle. Got another converter and its still speeding the vids up, gonna have to make something to keep my camera flat instead of sat up!

Got a vid of me failing half way up, I think I need some work on the old triceps!

AFTER BENCHING:

22KG DB Press, 3 sets
Dips

134

Pull-ups: God knows how many, focusing on pulling with the back doing lots and lots of small sets.

Dumbell Rows: 3 sets @ 32KG

Bent over raises: 3 sets with 5KG plates

Not worried about reps, worried about working the muscle and getting the feel.

135

Got 91KG for a single today with my front squats, was tough getting it up but it’s still progress. Got to bed at 4 last night after being at work for 9 hours, back at work at 11 till 6 then came home for this after being on my feet all that time. I’m probably good for close on 100 on a good day, and that looks so much better than 90.

Anyone wanna contribute somehow, feel free

136

well done on the electrician course mate.

Your bench grip looks really narrow to me! Maybe its just my eyes…

137

Thanks, I’ll try out a wider grip tomorrow and see how it goes. I’m gonna guess weaker to start with!

138

Felt pretty awful benching today. Couldn’t rack it off while I was tight, couldn’t keep myself solid, just the whole thing absolutely sucked. Couldn’t lower the bar solidly, so I couldn’t fire it up. More wide grip benching then I guess.

DB Bench: 4X6 [26KG]
Dips: Punish myself for being a weak little pussy on the bench.

139

Went up fairly smooth, I’ll add that the bar is about 5" from the floor instead of 8 cause my biggest plates are 15KG. I dont know exactly how much of a difference that makes cause I’ve never deadlifted from any higher than that.

I see I dont lock out the lift very well - I dont push my glutes through properly. I dont feel even when I’m pulling mixed grip though, and by the time I get to around 130-140 my hands are sweaty and a bit weak to handle a double overhand grip.

Any pointers welcome.

Pull Ups: around 25

Dumbell Rows: around 35

Bent Over Raises: 5KG plates

140

Dont know why that didn’t upload. Been on the piss this weekend cause my old man came up to see me, feel like a badgers arse. Probably get some squatting done later to fix that though!