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#Post#: 20289--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
By: Brett Date: August 13, 2024, 2:25 am
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Thanks! He worked hard for it 😁
Yeah agree on keeping a bit in reserve for those injury prone
areas.
#Post#: 20290--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
By: Brett Date: August 13, 2024, 2:25 am
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D1 - Heavy Upper / Light Lower
12/08/24
DB Press (1x6-10)
20kg x10, 37.5kg x5
47.5kg x7 (-0)
*squeeze shoulder blades
BB Shoulder Press Standing (1x6-10)
30kg x5, 40kg x5,
50kg x8 (+1)
XxxCGBP (1x6-10)
Xxx60kg x5, 75kg x5,
Xxx85kg x6 (-2)
Xxx*squeeze shoulder blades
Pec Dec L5
50kg x7
Supinated Pullups (1x6-10)
BW x5, +5kg x5
+7.5kg x6 (-0)
WG BB Rows (1x6-10)
60kg x5, 70kg x5
70kg x10 (+1)
*pull to top of abs and avoid left shoulder raising
Leg Curls (1x15-20)
28.25kg x19 (+2)
Leg Extensions (1x15-20)
<B4, L4, F12>
55kg x5
85kg x20 (+2)
Smith Calf Raises (1x15-20)
60kg x10,
80kg x20 (+2)
That horrible pain from a few years ago returned yesterday in
the left shoulder. It’s an inflamed tendon in the shoulder
socket, most likely brought on by the return to bench pressing.
Couldn’t sleep last night and it didn’t matter how I lay. Tried
pills, heat pack, even doing exercises with a heavy crock pot,
until finally a good massage from the girlfriend relieved it
enough I could fall asleep.
Fortunately though I knew how to fix it. Delved into this
session really focusing on control. DB press weren’t a problem
as I knew they wouldn’t be. I debated for a little about doing
the shoulder press as this is a new one for me. Decided to do it
in the end and despite a little feedback from the shoulder it
seemed ok. Skipped the CGBP and decided to try the pec dec which
I made a good guess on the weight.
With the shoulder feeling pretty good at this point I hit the
pull-ups. Trying a slightly wider than shoulder grip as I find
the movement leaves my elbows a bit tender. Really struggled
with these but held onto reps. Wide grip rows were much better
this time but last few reps not quite hitting those abs. Work on
this a bit before adding a touch of weight. Legs were a solid
performer as expected. Shoulder felt much better during the day
and I slept like a baby that night. Going to have to switch out
the benching on other days too.
#Post#: 20294--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
By: dirtyvest Date: August 13, 2024, 10:07 am
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Huge bonus that you seemed to fix that twinge so quickly,
wouldn't have a good start to a fresh run of attack in the gym.
#Post#: 20297--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
By: Brett Date: August 16, 2024, 6:44 pm
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[quote author=dirtyvest link=topic=305.msg20294#msg20294
date=1723561668]
Huge bonus that you seemed to fix that twinge so quickly,
wouldn't have a good start to a fresh run of attack in the gym.
[/quote]
This was the issue I went to physio for so long a few years
back. Kept trying to train through it and the pain became so bad
I struggled to press 15kg DBs! Soon as it came back I knew what
it was. Still not 100% but well on the way now I’ve dropped the
aggravating exercises.
#Post#: 20298--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
By: Brett Date: August 16, 2024, 6:45 pm
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D2&D4 - Heavy Lower / Light Upper
14/08/24
RDLs (1x6-10)
60kg x10, 100kg x7, 120kg x3,
135kg x10 (+1)
Good/Bad Girls (1x15-20 ea.)
40kg x20
Sled Hack Squats (1x6-10)
60kg x10, 100kg x5, 120kg x5
132.5kg x10 (+2.5kg)
Smith Calf Raises (1x6-10)
85kg x10, 115kg x5,
135kg x9 (+1)
Pec Dec (1x15-20) <L5>
40kg x20 ()
Upright Rows (1x15-20)
32.5kg x21 (+5)
Rope Pressdowns (1x15-20)
40lbs +1.25kg x16 (+1.25kg)
30lbs +1.25kg x17
Underhand: 20lbs x14 (-0)
Lat Pulldowns (1x15-20)
55kg x10,
70kg x16
WG Inverse Rows (1x15-20)
BW x16 (+1)
XxxBB Curls (1x15-20)
Xxx25kg x20 (+3)
Concentration Curls (1x15-20)
15kg x10 +3 +2
Day off today but very busy with an appointment with the boy,
gym collecting shopping and getting in lunch before getting them
from school again. Legs were the order of the day and I started
off very well adding a decent rep to a solid string of RDLs.
Sled hacks added a touch of weight for the first time in months
and managed all ten. Even calves saw a new rep.
Now onto the source of the shoulder issue the other night… I
decided to can the BB press completely. Only lasted two sessions
LOL. Have put pec dec on the light upper day instead. These felt
good and didn’t seem to strain shoulder at all. Uprights hit the
target well, the +5 reps obviously due for he lack of benching.
Got rid of CGBP too and moved the rope ext from end of sesh to
here to cover off the whole pressing muscle group and limit
number of isolations. Lat pull-downs I did with the correct 20
rep target this time. Inverse rows cranked out a just slow +1. I
hesitated for a moment when I got to curls, instead switching
out just this session for the concentration curls to ensure
nothing sets off the shoulder again.
D3 - Heavy Upper / Light Lower
16/08/24
Pullups Wide Grip (1x6-10)
BW -50kg x10, -25kg x5,
BW x6, x5 (+1, +1)
*wider grip
U/H BB Rows (1x6-10)
60kg x10, 80kg x5,
90kg x10 (+1)
*avoid left shoulder raising
Incline DB Press (1x6-10)
25kg x5, 35kg x5,
45kg x8 (+1)
DB SP Seated (1x6-10)
20kg x5,
25kg x9 (-0)
*use upright bench
JM Press (1x6-10)
30kg x5,
40kg x12 (+3)
Leg Curls (1x15-20)
28.25kg x19 (-0)
Leg Extensions (1x15-20)
<B4, L4, F12>
55kg x5
85kg x18 (+2)
Smith Calf Raises (1x15-20)
60kg x10,
80kg x20 (+1)
A few early starts has taken its toll and I was left feeling
very tired, even nodding off driving to the gym at 5pm after
work. Session was tough but I pushed through making progress on
most fronts. Headed over to the ex’s house after to help sort
kids out as she is sick. I wore a mask and lathered up the
disinfectant gel- it’s the girlfriend’s birthday on Tuesday and
I don’t want to be sick for that!
Pull-ups I’m still having trouble squeezing at the top, only
seem to get upper arms just above parallel. Don’t know if it’s
really meaningful but I remember seeing photos of the the greats
going all the way up. Pressing was good and the shoulder seems
to be holding steady now. Legs were very domsy from the other
day but again I bashed out a few extra reps so I was happy. One
of the better sessions in recent months despite the tiredness.
Tomorrow night the g/f is out so I’m thinking early dinner and
bed at 7pm to try and get 9 hours. Saturday nights alright! I am
showing my age LOL.
#Post#: 20301--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
By: dirtyvest Date: August 17, 2024, 6:11 am
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That is one thing I have finally started learning to do.... stop
forcing the major irritants. So what actually is it that flared
up?
These chins... now, one thing with watching the greats doing
them so well, I would put money that the greats you watched were
short, shorts arms, stocky (not to mention, a photo can easily
be staged). There is loads of strong evidence to the benefits of
lengthened partials. Where you load the stretch up but don't go
to full contraction.... one group of exercises that is great for
this due to the uneven strength curve is back work, and IMO/E
the classic for this are LPD/Chins. At the most I would aim for
hands to get to around chin level, I wouldn't even lose sleep
if, for those like us with orangutang arms, top of the head or
eye level wouldn't be bad. The key is full extension, reach for
that stretch, but you only pull down half way to two thirds of
the way down. It's also then easier to be consistent with that
form and tech I find.
Sounds like a perfect saturday night to me, bud LOL
#Post#: 20305--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
By: Brett Date: August 18, 2024, 10:49 pm
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Can’t really remember what he called it but it’s there is a
tendon that is attached to top of bicep that runs up and around
the top of the upper arm bone where the shoulder socket is. When
it gets inflamed it is bloody painful. For some reason it just
gets set off with some pressing movements. BB press, CGBP all
off the table, yet DB press seems okay? Weird.
That is good to note with the pull-ups and you’re probably right
about the long arms. I don’t tend to stretch at the bottom much,
choosing to instead keep shoulder locked in. This has in the
past also aggravated the shoulder when I let it raise up during
pull-ups. Might be worth revisiting perhaps to see if it still
aggravates.
I got 8.5 hours in the end. Very much needed for that set of 4am
rises.
#Post#: 20306--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
By: Brett Date: August 18, 2024, 10:49 pm
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D2&D4 - Heavy Lower / Light Upper
18/08/24
RDLs (1x6-10)
60kg x10, 100kg x7, 120kg x3,
137.5kg x10 (+2.5kg)
Good/Bad Girls (1x15-20 ea.)
40kg x20
Sled Hack Squats (1x6-10)
60kg x10, 100kg x5, 120kg x5
135kg x11 (+2.5kg)
Smith Calf Raises (1x6-10)
85kg x10, 115kg x5,
135kg x10 (+1)
Pec Dec (1x15-20) <L5>
42.5kg x20 (+2.5kg)
Upright Rows (1x15-20)
35kg x20 (+2.5kg)
Rope Pressdowns (1x15-20)
40lbs +1.25kg x17 (+1)
30lbs +1.25kg x18 (+1)
Underhand: 20lbs x15 (+1)
Lat Pulldowns (1x15-20)
55kg x10,
70kg x17 (+1)
WG Inverse Rows (1x15-20)
BW x15 (-1)
*notch on ring finger
BB Curls (1x15-20)
25kg x21 (+1)
Bit tired after a row of early starts but once I got stuck in
this was probably the hardest I’ve smashed it in a while hitting
failure on all lifts. RDLs saw a nice weight increase still
hitting all target reps. Form was solid although that last rep
was a bit of a grinder and lower back started creeping in. Sled
hacks really hammered them out. First set my knees felt a little
tender but a few sets in they were fine. I noticed after the
heavy set lower back was burning - clearly being used too much
in those, but could also be residual from RDLs. Even calves saw
a small but very painful raise.
Pec Dec went very well- think I’m going to like these. Uprights
were also well received, although virtually no involvement from
rear delts which I miss, but lateral head certainly doing the
majority of the work. Press downs were very taxing but saw reps
added on all sets.
Lat pulldowns were extremely tough. Thought I got 17 last time
so a bit annoyed I only matched reps, then discovered I actually
did 16 last time, so +1 again. Inverse rows I went for a
slightly wider grip which seemed to hit upper back better but
probably cost me the rep which I was satisfied with. Shoulder
has been really good so I reintroduced the BB curls to see if
they aggravate it at all. Seemed go well so will monitor over
the coming days.
#Post#: 20309--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
By: dirtyvest Date: August 19, 2024, 1:30 pm
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Sounds like the tendon I ruptured... Just saying lol
#Post#: 20310--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
By: Brett Date: August 20, 2024, 4:45 am
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[quote author=dirtyvest link=topic=305.msg20309#msg20309
date=1724092241]
Sounds like the tendon I ruptured... Just saying lol
[/quote]
I had an MRI done on it and it wasn’t a tear fortunately. Just
‘really, really angry’ - his words haha.
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