Making a serious test today with the shoulder, kind of trying to figure out if I should attack the problem or not. One thing for certain is that overhead with a barbell is just for now. The pain was debilitating….up was fine, but bringing the barbell back down was like getting stabbed in the shoulder The dumbbell stuff was more manageable, but not sure if it is a good idea or not. Was stronger than I thought I would be considering I have not put anything overhead in months. Anyway, inconclusive. Will possibly try again with just the DBs next time.
Also did deadlifts. Easy peasy, but very limited for time.
Afternoon Workout
Monday, 18 December 2023 at 15.00
Push Press
Set 1: 20 kg × 6
Set 2: 30 kg × 5
Set 3: 40 kg × 5
Set 4: 50 kg × 3
Set 5: 60 kg × 2
Set 6: 70 kg × 2
Set 7: 80 kg × 1
Set 8: 90 kg × 1
Seated Overhead Press (Dumbbell)
Set 1: 14 kg × 8
Set 2: 20 kg × 8
Set 3: 25 kg × 8
Set 4: 30 kg × 8
Set 5: 36 kg × 8
Set 6: 25 kg × 15
Deadlift (Barbell)
Set 1: 60 kg × 5
Set 2: 100 kg × 5
Set 3: 120 kg × 3
Set 4: 140 kg × 3
Set 5: 160 kg × 1
Set 6: 190 kg × 2
Set 7: 140 kg × 8 Strong - Workout Tracker & Gym Log
Wonder if you’d have experienced pain on the way up if you just did a standard press rather than push press, I’d guess you’re bypassing the muscle/joint/tendon that’s causing pain by PPing.
You are still annoyingly strong considering you just jump around like a fairy 90% of the time.
Only jumps on the menu today. Was pretty good, got the reps back up to where I want them.
Afternoon Workout
Wednesday, 20 December 2023 at 15.06
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 3 reps
Set 6: 3 reps
Set 7: 2 reps
Set 8: 2 reps
Set 9: 3 reps
Set 10: 10 reps
Set 11: 10 reps
Set 12: 10 reps
Extremely sleepy, so no energy for anything. Nothing to get excited about.
Afternoon Workout
Thursday, 21 December 2023 at 14.31
Seated Row (Machine)
Set 1: 25 kg × 8
Set 2: 30 kg × 8
Set 3: 35 kg × 8
Set 4: 40 kg × 8
Muscle Up
Set 1: 1 rep
Set 2: 1 rep
Set 3: 2 reps
Set 4: 3 reps
Set 5: 3 reps
Set 6: 8 reps
Set 7: 5 reps
Set 8: 3 reps
Set 9: 3 reps
Set 10: 3 reps
Set 11: 3 reps
Set 12: 3 reps
Set 13: 1 rep
Crunch (Machine)
Set 1: 30 kg × 15
Set 2: 35 kg × 15
Set 3: 40 kg × 15
Set 4: 45 kg × 25
Was supposed to be a tits day, but the boy was not there to spot me. So bonus legs day. Jumped and squatted a bit. Weird putting even a 100 on my back after leaving this shit alone for so long. Anyway, I am only doing it for a bit of balance, so don’t care about numbers.
Afternoon Workout
Friday, 22 December 2023 at 14.53
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 3 reps
Set 4: 2 reps
Set 5: 2 reps
Set 6: 3 reps
Set 7: 2 reps
Set 8: 2 reps
Set 9: 2 reps
Set 10: 12 reps
Notes: 30,33,36.5,40,42,43,45,46.5,48.5,43
Squat (Barbell)
Set 1: 20 kg × 5
Set 2: 40 kg × 5
Set 3: 60 kg × 5
Set 4: 80 kg × 5
Set 5: 100 kg × 5
Set 6: 60 kg × 20
I hadn’t been thinking of it consciously, but I did have a strong feeling going into today that I was going to go after a double at 140. I was fighting the adrenaline overdose before I even got to the gym. In any case, it was a strange day because everything felt like it was out of the grove (literally the bar going all over the place), and the rep at 125 felt too hard. But then 135 went up pretty easily, so…why not give it a go? I managed it. First rep no big deal. Second rep was very slow going up, but it never actually stalled. So that is a rep PR. 140 can officially eat shit.
Morning Workout
Saturday, 23 December 2023 at 11.34
Decline Bench Press (Barbell)
Set 1: 60 kg × 5
Set 2: 75 kg × 5
Set 3: 85 kg × 5
Set 4: 95 kg × 3
Set 5: 105 kg × 3
Set 6: 115 kg × 1
Set 7: 125 kg × 1
Set 8: 135 kg × 1
Set 9: 140 kg × 2 (rep PR)
Set 10: 100 kg × 15
Set 11: 60 kg × 25
Haven’t done weighted pull-ups in a while, but had a feeling I was going to be okay at them. Curious to see if my elbows will be okay if I keep doing them. Anyway, some of this was close to PR territory, and I think 12 reps with an extra 45 pouinds must be a PR. Yay me.
Morning Workout
Sunday, 24 December 2023 at 11.31
Seated Row (Machine)
Set 1: 20 kg × 10
Set 2: 25 kg × 8
Set 3: 30 kg × 10
Set 4: 35 kg × 10
Hanging Leg Raise
Set 1: 20 reps
Set 2: 20 reps
Pull Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: +11,34 kg × 5
Set 4: +20,41 kg × 5
Set 5: +31,75 kg × 3
Set 6: +40,82 kg × 4
Set 7: +20,41 kg × 12 (PR?)
Set 8: 15 reps
Christmas Day, and I went to the gym. Because that is what we do. Operating on 5 hours of sleep, but feel okay. Jumps were fine, then added these jumpy little bulgarians at the end, which are honestly a great movement.
Midday Workout
Monday, 25 December 2023 at 13.56
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 3 reps
Set 6: 3 reps
Set 7: 2 reps
Set 8: 2 reps
Set 9: 3 reps
Set 10: 12 reps
Notes: 30,33,36.5,40,42,43,45,46.5,48.5,43
Bulgarian Split Squat
Set 1: 0 kg × 8
Set 2: 0 kg × 9
Set 3: 0 kg × 10
Set 4: 0 kg × 11
Set 5: 0 kg × 12
Set 6: 0 kg × 15
Crunch
Set 1: 25 reps
Set 2: 25 reps
Set 3: 25 reps
Quick one today. I could have kept going, but at some point it begins to feel like diminishing returns, so I think I got out of it what I wanted to get out of it.
Morning Workout
Tuesday, 26 December 2023 at 11.01
Seated Row (Machine)
Set 1: 25 kg × 8
Set 2: 30 kg × 8
Set 3: 35 kg × 8
Set 4: 40 kg × 8
Muscle Up
Set 1: 2 reps
Set 2: 3 reps
Set 3: 9 reps
Set 4: 8 reps
Set 5: 7 reps
Set 6: 7 reps
Set 7: 6 reps
Tried some shoulder stuff again today, but I think it is time to conclude that I just have to stay away from this for awhile, maybe even forever. My ego is not happy about it, but every now and then I need to listen to my body. It just hurts too fucking much.
On the other hand, deadlifting is going okay.
Midday Workout
Wednesday, 27 December 2023 at 12.28
Seated Overhead Press (Dumbbell)
Set 1: 16 kg × 8
Set 2: 18 kg × 8
Set 3: 20 kg × 8
Set 4: 25 kg × 8
Set 5: 30 kg × 8
Deadlift (Barbell)
Set 1: 60 kg × 5
Set 2: 100 kg × 5
Set 3: 140 kg × 3
Set 4: 160 kg × 1
Set 5: 180 kg × 5
Set 6: 140 kg × 12
Set 7: 100 kg × 12
Feel like I really need a day off, but I was bored and the boy wanted to go. So just did some easy crap. Don’t have the energy for more.
Midday Workout
Thursday, 28 December 2023 at 12.28
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 3 reps
Set 6: 3 reps
Set 7: 2 reps
Set 8: 2 reps
Set 9: 2 reps
Set 10: 14 reps
Notes: 30,33,36.5,40,42,43,45,46.5,48.5,43
Muscle Up
Set 1: 1 rep
Set 2: 2 reps
Set 3: 3 reps
Set 4: 4 reps
Set 5: 5 reps
Set 6: +8 kg × 1
Seated Calf Raise (Plate Loaded)
Set 1: 31,75 kg × 20
Set 2: 31,75 kg × 20
Set 3: 31,75 kg × 20
Set 4: 31,75 kg × 40 https://strong.app.link/aVSgdpHMTFb
Speaking of ill-advised gym activity. Had a long needed day off yesterday, but still feel like I have a lot of general fatigue accumulated (and some aches and pains in my hips and knees, etc.)j. Like I have my period again or something. My body still remembered some of its strength, though, so whatever. Wasn’t sure I would even get 135 up, but was able to double it without too much trouble. Set a rep PR at 110, but that felt like low hanging fruit.
The dips were a test of the shoulder to see if I should eliminate them or not. Undecided. Probably not good.
Morning Workout
Saturday, 30 December 2023 at 11.43
Decline Bench Press (Barbell)
Set 1: 60 kg × 5
Set 2: 75 kg × 5
Set 3: 85 kg × 5
Set 4: 75 kg × 5
Set 5: 75 kg × 5
Set 6: 115 kg × 1
Set 7: 125 kg × 1
Set 8: 135 kg × 2
Set 9: 110 kg × 10 (rep PR)
Set 10: 100 kg × 10
Set 11: 60 kg × 30 (also a PR, but who cares)
Last session of 2023, so obviously it was jumps. Felt frisky today to stacked up to 50 inches (127cm) to tie my PR, and flew up onto it without much trouble. Supersetted with a bunch of easy pull-ups.
Morning Workout
Sunday, 31 December 2023 at 11.27
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 2 reps
Set 6: 2 reps
Set 7: 2 reps
Set 8: 2 reps
Set 9: 1 rep
Set 10: 1 rep
Set 11: 8 reps
Notes: 30,33,36.5,40,42,43,45,46.5,48.5,50,46.5
Pull Up
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps
Set 6: 10 reps
Set 7: 10 reps
Set 8: 10 reps
Set 9: 10 reps
Set 10: 10 reps
Set 11: 15 reps
Complete waste of time session today, too tired due to fireworks insanity lasting all freaking night.
Afternoon Workout
Monday, 1 January 2024 at 14.11
Deadlift (Barbell)
Set 1: 60 kg × 5
Set 2: 100 kg × 5
Set 3: 120 kg × 3
Set 4: 140 kg × 1
Set 5: 150 kg × 1
Set 6: 160 kg × 1
Set 7: 170 kg × 1
Set 8: 180 kg × 1
Set 9: 140 kg × 10
Muscle Up
Set 1: 1 rep
Set 2: 3 reps
Set 3: 1 rep
Set 4: 2 reps
Set 5: 1 rep
Set 6: 1 rep
Set 7: 1 rep
The show goes on. If I am going to avoid all overhead work, I will probably have to do more on the decline. Which is fine, I enjoy it. Another rep PR today, holy shit it was slow on the last rep. I expect soon I will have to give 145 a go.
Afternoon Workout
Tuesday, 2 January 2024 at 15.08
Decline Bench Press (Barbell)
Set 1: 60 kg × 5
Set 2: 75 kg × 5
Set 3: 90 kg × 3
Set 4: 100 kg × 2
Set 5: 110 kg × 2
Set 6: 120 kg × 2
Set 7: 130 kg × 5 (rep PR)
