[quote]trivium wrote:
My hamstrings are destroyed from stiff legs. I really believe that these are doing wonders for my form. I didn’t really hitch any reps in my last deadlift workout.[/quote]
Glad to hear it.
[quote]Ass Banana wrote:
Check hip flexibility as well as ankle flexibility. Hip flexion, extension, IR, and ER mainly, as well as ankle dorsiflexion. Barring traumatic events the knee doesnt generally just get pissed for no reason.[/quote]
I worked on that for a long time. I think it worked, but I barely have time to get to the gym these days, let alone do much corrective work.
6/29/14
YTLW/APLEY/BDL/BPA
Press
5x45
10x45
5x95
3x115
5x140
3x160
3x180 (Paused. Failed 4th rep.)
0x180 (Couldn’t get it again. Maybe I didn’t rest enough.)
4x160
4x160
4x160
1x160 (Failed 2nd rep. I just didn’t have any left.)
Dips
10/10/10/10/5/5
Pull Up
10/9/1/8/2/5/4/1
(I usually wait an hour or so before doing these at home and I really take my time, but I had to do them at the gym because my apartment doesn’t have a pull up bar. I was also short on time because the gym was closing, so the rest periods were way shorter than normal.)
Not happy with pull ups. I thought I had more reps to give on overhead press too.
6/30/14
Pull Up
Bodyweight x 3
Bodyweight plus 10 lbs x 3
Bodyweight plus 25 lbs x 3 (Felt pretty easy actually. I was surprised here.)
Bodyweight plus 35 lbs x 3
Bodyweight plus 45 lbs x 2 (Pretty happy with this for my first time.)
Bodyweight plus 25 lbs x 4 (Failed 5th rep.)
Bodyweight plus 25 lbs x 5
Bodyweight plus 25 lbs x 4
(I was going to do more sets, but I had to get to the rest of my workout, as my time was limited.)
Face Pull
Entire Stack for sets of 10/10/10/10/10/10/10*/10/10/10*/7 (* means that some reps were bad, but I did extra.)
Dumbbell Rear Lateral Raise
20 lb dumbbell for sets of 10/10/10/10*/10/10/10/10/5/5/5 (* means that I lost track, but I know I did extra reps.)
(The last sets of 5 had almost no rest between them. The gym was closing, and I wanted to get as many reps in as possible.)
I didn’t get to do curls, so I will do them tomorrow.
Thanks for reading everyone!
7/1/14
Curls
75 lbs for sets of 10/10/10/10/5
Yeah buddy…
Quickest flexibility thing I know is some goblet squats holding bottom position, some bw squats with internal externals, and couch stretch. Takes like five minutes, hit about everthing.
[quote]Ass Banana wrote:
Quickest flexibility thing I know is some goblet squats holding bottom position, some bw squats with internal externals, and couch stretch. Takes like five minutes, hit about everthing.[/quote]
I have been trying to at the very least keep my hamstrings and low back stretched a few times a day.
7/2/14
Squat
5xBW
5xBW
5x45
5x135
5x185
3x225
5x255
3x290 (Paused. Felt pretty easy.)
9x325 (Belted. No fail. I believe this to be a PR.)
3x290 (Paused. Beltless.)
3x290 (Paused. Beltless.)
3x290 (Paused. Beltless.)
1x290 (Paused. Beltless. Got a video.)
Front Squat
1x185
0x185
(I was so beat up after squatting that I just couldn’t manage these. I tried to unrack the bar several times, and I just didn’t have anything left to give.)
Felt like I had some knee oddness again. It didn’t last though. I am thinking that I may need to do some walking or swimming to get some ROM work and relieve some of my minor aches and pains.
I am really upset about my front squatting.
As noted above. I am really frustrated with my front squatting.
Tomorrow will be a bench workout. I may do boring but big military press tomorrow. We will see what time permits, and how I feel though.
I am trying to upload the video I mentioned in my previous workout.
Thank you for reading everyone.
This rep at 290 is extremely fatigued and beltless.
I didn’t round as badly as I could have, but it wasn’t perfect.
My own personal assessment is that my arms need to come under the bar more.
Let me restate that this is extremely fatigued.
7/6/14
YTWL/APLEY/BDL/BPA
Bench Press
10x45
5x45
5x135
3x185 (Paused.)
5x215 (Felt kind of heavy.)
3x240 (Paused.)
5x275 (Paused. No fail. PR.)
4x240 (Paused. No fail.)
4x240 (Paused. No fail.)
4x240 (Paused. No fail.)
Kroc Row
120 lb dumbbell for sets of 13/13/13/10/10/5
Felt pretty good. Took my time with this lift. I was pretty happy about hitting my top set for the day. 5x275 was a milestone I set for myself. I was dead tired after.
I am crunched for time right now.
Thanks for reading everyone.
Have a good night.
7/7/14
T-Bar Row Machine
10x45
10x70
10x90
10x115
10x135
11x160 (A few sloppy reps.)
5-8x180 (Some reps were too sloppy to count. There were at least 5 good ones.)
0x205 (I took no rest. This just wasn’t going to happen haha.)
10x135 (Tried to control reps.)
10x135 (Tried to control reps.)
10x135 (Tried to control reps.)
10x135 (Ok reps. Nothing special.)
10x135 (Aggressive reps.)
Cable Rope Pushdowns.
10x10/20/30/40/5x50/1x50 (This was one big set. I do this to find my working weight.)
7x50
7x50
7x50
10x40
10x40
8x40
7x40 (Right side had a better pump than the left.)
3x60
Single Arm Rope Pushdowns
(I did these to correct my asymmetrical pump. Normally I am against this type of thing, but I just felt like it had to be done. I didn’t keep track of these sets or reps. I just went off of how my arms felt. I definitely do not recommend this, nor am I going to make a habit out of it.)
This was an ok lift. Nothing special.
Had some bicep pain, but it went away with some easy stretching. No big deal.
I really liked the single arm rope pushdowns. I may experiment more with those.
Thanks for reading everyone.
Have a good night!
I need to watch this later.
7/9/14
Deadlift
10x135
5x185
3x225
5x285
3x320
11x365 (NOT A PR. Belted. Left hand up.)
4x405 (Belted. Left hand up. Didn’t really attempt 5. Was to beat.)
1x405 (Went up slow. Belted. Right hand up.)
3x320 (Beltless. Double overhand.)
4x320 (Beltless. Double overhand.)
5x320 (Beltless. Double overhand.)
(My set with 365 was supposed to be 355, but I was too lazy to do math. So around the 3rd rep I started to have an intense burning pain in my left groin. I pulled to my 7th rep. I stopped for a second, felt my hip, regripped and pulled 3 more. Stopped for a second to bear down and check for a hernia again, regripped and pulled another rep. So…this wasn’t a PR. I think I misplaced my belt and it was pinching my fat ass. I gotta find time to lose some weight. Damn. The following sets were pain free, as I moved my belt higher.)
Stiff Leg Deadlift
6x255
6x255
6x255
6x255 (Last rep wasn’t the greatest.)
6x255 (Ok reps. Not the prettiest.)
6x255 (Same as before. One or two of these may not have been the prettiest.)
(6x255 <I miscounted my sets, so I may have done 7 sets?>)
Not real happy about this. I wanted a PR. Not sure what was up with all the pain. I really think it was my belt.
I am not happy with my last deadlift session.
I felt like I regressed on form a bit when I was having the pain.
I am nice and sore in all the usual places though.
I haven’t had any groin pain since, and I checked myself for hernias. (That is definitely one perk of being in a healthcare profession. I can do my own physical exams for simple problems haha.)
[quote]trivium wrote:
I haven’t had any groin pain since, and I checked myself for hernias. (That is definitely one perk of being in a healthcare profession. I can do my own physical exams for simple problems haha.)[/quote]
Pretty sure like 95% of the reason I am a physical therapist assistant is to diagnose my own problems lol.
[quote]trivium wrote:
Single Arm Rope Pushdowns
(I did these to correct my asymmetrical pump. Normally I am against this type of thing, but I just felt like it had to be done. I didn’t keep track of these sets or reps. I just went off of how my arms felt. I definitely do not recommend this, nor am I going to make a habit out of it.)[/quote]
Why are you against this?