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#Post#: 20264--------------------------------------------------
Brett’s Journal: Consistency = Success
By: Brett Date: August 5, 2024, 8:07 am
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Not exactly sure how, but I’ve managed to delete my journal.
Didn’t even know that was a thing, but I found the button on the
bottom left, which isn’t too far from the reply button on my
squishy screen, so I must have hit it.
I deleted my old covid journal after that as well.
Before I my doomed journal was released from this mortal coil, I
did see that billy popped in to say hi. Hope you’re well mate.
Holiday was excellent. In fact, the best holiday I’ve ever
experienced. The Thai people are so lovely and I just couldn’t
fault the result. Or the food. I’m 4kg heavier since I last
weighed a month ago.
So, clean slate now.
#Post#: 20265--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
By: Brett Date: August 5, 2024, 8:08 am
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D1 - Heavy Upper / Light Lower
02/08/24
DB Press (1x6-10)
20kg x10, 37.5kg x5
47.5kg x7 (-1)
*squeeze shoulder blades
BB Shoulder Press Standing (1x6-10)
30kg x5, 40kg x5,
50kg x7 (-0)
CGBP (1x6-10)
60kg x5, 75kg x5,
85kg x6 (-2)
*squeeze shoulder blades
Supinated Pullups (1x6-10)
BW x5, +5kg x5
+7.5kg x6 (-1)
WG BB Rows (1x6-10)
60kg x5, 70kg x5
70kg x9
*pull to top of abs and avoid left shoulder raising
Leg Curls (1x15-20)
28.25kg x17 (-2)
Leg Extensions (1x15-20)
<B4, L4, F12>
55kg x5
85kg x18 (-2)
Smith Calf Raises (1x15-20)
60kg x10,
80kg x18 (-1)
We’re back! Thailand was amazing. The Thai people are just
lovely. Respect and politeness is a deep part of their culture..
even the taxis greet you with a bow and insist on loading your
luggage. When I got back to Oz at the airport the Uber driver
just grunted at me and waited in the drivers seat for me to load
the bags in the boot. At 2am. In the rain. Gotta love it. Great
to be back and see the boys but honestly this is the first
holiday that I enjoyed so much I didn’t want to come home.
Nine days since I last trained. Renewed focus on technique and
new exercises in this rotation. DB press was a little bit wobbly
on that heavy set but all reps were good with slow eccentric. BB
shoulder I’m still returning to but it all felt good and solid
with core fully engaged. CG in hindsight I could have squeezed
shoulder blades more as it did feel like shoulders were doing a
lot of the work. Pull-ups I found myself flaring elbows out
presumably to get better leverage so I did my best to keep them
in line. WG rows were done correctly this time- to the upper abs
with elbows flared. Leg curls, ext and calves all took a little
hit as was expected.
#Post#: 20266--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
By: Brett Date: August 5, 2024, 8:08 am
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D2&D4 - Heavy Lower / Light Upper
05/08/24
RDLs (1x6-10)
60kg x10, 100kg x7, 120kg x3,
135kg x8 (-2.5kg)
Good/Bad Girls (1x15-20 ea.)
40kg x20
Sled Hack Squats (1x6-10)
60kg x10, 100kg x5, 120kg x5
130kg x9 (-1)
Smith Calf Raises (1x6-10)
85kg x10, 115kg x5,
135kg x8 (-0)
BB Press (1x15-20)
60kg x5,
70kg x18
*squeeze shoulder blades
Upright Rows (1x15-20)
30kg x20
CGBP (1x15-20)
60kg x16
Lat Pulldowns (1x15-20)
55kg x10, 70kg x5,
85kg x8 (-2.5kg)
WG Inverse Rows (1x15-20)
BW x15
Rope Pressdowns (1x15-20)
40lbs x19
Underhand: 20lbs x13
BB Curls (1x15-20)
25kg x17
First leg sesh back after 10 days. Form was priority and whilst
I did work hard I stopped before any grinding just to avoid
injury. Backed off a touch on RDLs too as I expected to lose a
bit of strength here. Today saw the reintroduction of BB press.
Light 20 repper obviously but I’m confident if I keep the
shoulder blades pinched then the shoulder will handle it ok.
Uprights rows are also an old return. Picked the weight well
here really struggling to get that last rep. Lat pull-down
accidentally did my old 10 rep target not 20, so will have to
rectify next sesh. Inverse rows are an old favourite but
something I always had trouble building. I will keep these
honest touching upper abs to bar. Isolations were solid and
perhaps not really needed but I do feel better keeping them in.
I have decided to do a controlled bulk until November where I
will cut for the summer break. Gives me two months to try and
build a bit more muscle. Not expecting wonders in that time
frame but I think some consistent training and eating and above
all, sleeping, will elicit some gains.
#Post#: 20270--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
By: dirtyvest Date: August 5, 2024, 12:09 pm
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LOL, you definitely have. I've had a look and it's nowhere
lurking in the ether so you've certainly dumped that one.
Sounds like you had a good time... 4kg is impressive. We'll say
it's all water weight, I mean, we know it's not but if we all
stick to that story who can argue with us.... only us here
anyway LOL I like that you've still decided to bulk anyway. But
you are right, do not under-prioritise recovery. You have had so
much on your plate the last year or so that will have hindered
the ability to recover, enjoy things being more settled and take
that downtime to get the rest in you need
#Post#: 20274--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
By: Brett Date: August 7, 2024, 5:32 am
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Thanks mate! Yeah if I’m completely honest with myself I have
gone backwards a bit this past year. I have held on well though
considering how scattered training has been sone months. I know
what I need to work on just need to prioritise it whilst keeping
that training/work/kids/life balance!
#Post#: 20275--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
By: Brett Date: August 7, 2024, 5:32 am
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D3 - Heavy Upper / Light Lower
07/08/24
Pullups Wide Grip (1x6-10)
BW -50kg x10, -25kg x5, BW x3,
BW x5, x4
*wider grip
U/H BB Rows (1x6-10)
60kg x10, 80kg x5,
90kg x9
*avoid left shoulder raising
Incline DB Press (1x6-10)
25kg x5, 35kg x5,
45kg x7 (-1)
DB SP Seated (1x6-10)
20kg x5,
25kg x9 (+1)
*use upright bench
JM Press (1x6-10)
30kg x5,
40kg x9
Leg Curls (1x15-20)
28.25kg x19 (-0)
Leg Extensions (1x15-20)
<B4, L4, F12>
55kg x5
85kg 18 (-0)
Smith Calf Raises (1x15-20)
60kg x10,
80kg x19 (+1)
Third session this week. So far so good for consistency! I am
fighting off a minor cold though so not quite 100%. Only got six
hours sleep too as I had to be up for an appointment, but it did
mean I had breakfast digested before I hit the gym.
Pull-ups I opted for a wider grip. I conceded to dropping the
7kg plate to BW only given the extra padding I added since last
time doing them. Seemed to hit different… just need to ensure I
focus on the squeeze at the bottom. U/H rows are a new one. In
the mirror I really noticed that left shoulder raising. It took
a considerable effort to lock in and pull without using that
trap.
Incline DBs saw that pain in the front left shoulder surface on
the first rep. Can’t help but think my return to benching on
Monday is what caused it. Will give it another week and reassess
as I don’t want to re-injure it. Despite this DB shoulders
surprisingly gifted me with a +1 rep… could it be I actually got
stronger having done the BB shoulder press earlier in the week?
JM Press is also new, felt pretty good on the shoulder so will
keep this for now. Legs were spot on and finished by really
toasting the calves with some slow and controlled reps.
#Post#: 20279--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
By: dirtyvest Date: August 7, 2024, 2:24 pm
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That was a mixed a bag but a solid one overall. That shoulder is
sounding like an odd one.... but then, I'm seeing how wonky I am
thru the shoulders (and therefore chest and back) all the time
now. You should certainly be benefitting from getting back on
the groove again and triggering some adaptation
#Post#: 20281--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
By: Brett Date: August 9, 2024, 6:19 am
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You can really see it with the rows. That left trap engages
first raising the shoulder then the back pulls. Only by really
locking in that shoulder blade and lower back do I seem to
control it.
#Post#: 20282--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
By: Brett Date: August 9, 2024, 6:19 am
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D2&D4 - Heavy Lower / Light Upper
09/08/24
RDLs (1x6-10)
60kg x10, 100kg x7, 120kg x3,
135kg x9 (+1)
Good/Bad Girls (1x15-20 ea.)
40kg x20
Sled Hack Squats (1x6-10)
60kg x10, 100kg x5, 120kg x5
130kg x10 (+1)
Smith Calf Raises (1x6-10)
85kg x10, 115kg x5,
135kg x8 (-0)
BB Press (1x15-20)
60kg x5,
70kg x19 (+1)
*squeeze shoulder blades
Upright Rows (1x15-20)
32.5kg x16 (+2.5kg)
CGBP (1x15-20)
60kg x18 (+2)
Lat Pulldowns (1x15-20)
55kg x10, 70kg x5,
85kg x9 (+1)
WG Inverse Rows (1x15-20)
BW x15 (-0)
Rope Pressdowns (1x15-20)
40lbs x20 (+1)
Underhand: 20lbs x14 (+1)
BB Curls (1x15-20)
25kg x20 (+3)
Running low on sleep coming off the late shifts. My boy won the
science prize for that bottle rocket as it happens so I also got
up early today to go see him collect at the assembly which was
nice. Off to train legs after that though. RDLs were nice and
solid. Maybe one grinder in the tank but I’ll take the +1 and
limit injury potential given I’ve only just returned. Sled hacks
was quite the challenge as energy was clearly low but managed +1
here too.
BB press I think shoulder is much better if I don’t lower bar
all the way to the chest as it stops it rolling forwards. Elbows
are still below parallel thanks to the long arms. Managed +1
grinder and shoulder didn’t complain. Uprights added a touch or
weight but it cost 4 reps. CGBP saw a little grumbling from the
shoulder despite really locking in the shoulder blades. In
hindsight perhaps I should try flaring the elbows less to limit
that internal shoulder rotation, the catch is I think it hits
the pecs less.
Lat pull downs did the job, but inverse rows I struggled to meet
reps. Probably a little quick doing these too. Isolations were
winners today with a sprinkling of extra reps with every rep
smooth and focused. 😁
#Post#: 20285--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
By: dirtyvest Date: August 9, 2024, 7:32 am
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I never like pushing things like rdl to the absolute max
nowadays. 1 or even 2 reps in reserve is plenty for that sort of
exercise and hit fail on the less risky ones.
Solid work tho, good to see progression already.... And well
done on your award... I mean your son's award lol
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