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#Post#: 20405--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
DIR By: Brett
Date: September 22, 2024, 3:41 am
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--- Quote from: dirtyvest link ---
>
> Ooh, not like the sound pf the pull in the back of the arm. Is
it tricep or a lat insertions? How does it feel today?
>
--- End Quote ---
I suspect lat as it’s not bothered by any sort of tricep
movement. Just that lat pull-down plane of movement.
#Post#: 20406--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
DIR By: Brett
Date: September 22, 2024, 3:41 am
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D2&D4 - Heavy Lower / Light Upper
22/09/24
Pec Dec (1x15-20) <L5>
50kg x15 +3 (+2.5kg)
Upright Rows (1x15-20)
47.5kg x17 (+2.5kg)
Rope Pressdowns (1x15-20)
40lbs +3.75kg x18 (-0)
30lbs +2.5kg x16 (-3)
Underhand: 20lbs x15 (-0)
Lat Pulldowns (1x15-20)
55kg x10, x10, x10
Xxx72.5kg x17 (+2.5kg)
*used straps
WG Inverse Rows (1x15-20)
BW x17, x14 (-2.5kg)
*notch on ring finger, straps
Spider Curls (1x15-20) <L8>
13.5kg x16 (-2)
Been another busy week. Dad is in hospital having major surgery
and at the same time I’ve been trying to get all the assets
moving. Fortunately it all went well and he is recovering. I
also skipped the gym on the 20th so me and the ex could go and
get a whole bunch of things signed and do some transfers. The
boys are also on school holidays now which will also make time
for gym hard. My consistent run is well and truly broken.
To top it all off I was asked to come in a few hours earlier for
work today which threw me right off. I decided to still try and
get some training in before I headed off. Full of breakfast and
short on time I decided to skip the legs and just do the upper.
No proper warmup but I got away with it this time. Pec dec
probably would have done better with the 2.5kg increase if I was
warmer. Did a little rest pause set to make up. Uprights added a
touch of weight and they went well enough. Tris seemed quite
weak on the press downs -maybe a little detrained.
Lat pull-downs I felt that pull from the other day just on the
warmups. I decided to stick with that weight and just do a few
sets at this weight for active recovery rather than push it.
Then I forgot the plate on my chest to do inverse rows. Silver
lining though no feedback from that pull. Added a second set to
make up for the pulldowns. Spider curls were also down but by
this stage I was a bit fed up and had to get moving.
Hoping to get a proper session in on Wednesday after work. Then
I’ll have to get a bit creative as I have the boys for five
days.
#Post#: 20410--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
DIR By: dirtyvest
Date: September 22, 2024, 6:30 am
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Forgetting teh plate probably eased the stretch off a bit so
that may have been a blessing in disguise. Doesn't sound like
anything too traumatic, just don't want to make it so it is.
Glad the old man is OK, nothing serious long term I hope.
Training wise it sounds like another phase of damage limitation.
The joys of life....
#Post#: 20413--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
DIR By: Brett
Date: September 24, 2024, 9:55 pm
---------------------------------------------------------
--- Quote from: dirtyvest link ---
>
> Forgetting teh plate probably eased the stretch off a bit so
that may have been a blessing in disguise. Doesn't sound like
anything too traumatic, just don't want to make it so it is.
Glad the old man is OK, nothing serious long term I hope.
>
> Training wise it sounds like another phase of damage
limitation. The joys of life....
>
--- End Quote ---
It’s already pretty much healed. Definitely helps stopping when
first identified.
Dad is fine thanks. He had gall stones and had to have his gall
bladder out. It was made much riskier as he’s had blood clots
and the blood has diverted through smaller veins. Apparently the
gall bladder is chock full of them. All went well though he just
needs to rest up now.
#Post#: 20414--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
DIR By: Brett
Date: September 24, 2024, 9:55 pm
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D3 - Heavy Upper / Light Lower
24/09/24
Pullups Wide Grip (1x6-10)
BW -50kg x10, -25kg x5,
BW x7, +green band x13 (-1, +2)
*wider grip
U/H BB Rows (1x6-10)
60kg x10, 80kg x5,
95kg x9 (+2.5kg)
*avoid left shoulder raising
Incline DB Press (1x6-10)
25kg x5, 35kg x5,
45kg x10 (+1)
DB SP Seated (1x6-10)
20kg x5,
26kg x9 (-0)
*use upright bench
JM Press (1x6-10)
35kg x5,
47.5kg x10 (+1)
Leg Curls (1x15-20)
32.5kg x19 (+1.25kg)
XxxLeg Extensions (1x15-20)
Xxx<B4, L4, F12>
Xxx65kg x5
Xxx92.5kg x19 (+1)
Smith Calf Raises (1x15-20)
67.5kg x10,
87.5kg x19 (-0)
After a very busy day driving to the ends of the earth I dropped
the kids off and hit the gym. Wasn’t too crowded for peak time.
Was keen to get stuck in as I haven’t done a proper sesh in a
week, and I’m pleased to say it was an absolute corker! The
pull-ups I approached with caution due to that lat pull last
week, and although I could still feel it a tiny bit I managed to
get a decent few sets in. Probably left a grinding rep on the
table but I’ll take it as a win.
Rows I added a touch of weight but despite the lack of training
still hit 9 reps. Bench I was very happy with adding a solid
rep. SP held my ground and JM press were very slow and
controlled with a +1 to boot. Leg curls are building well.
Unfortunately the leg ext was in use and there seemed to be a
queue for it, so I skipped that and bashed out some calf work.
No new reps but none lost either. Felt much better mentally
after a busy and stressful few days. Back to work tomorrow for
early starts, but I’ll be sure to have some down time tomorrow
night with the girl. 😋
#Post#: 20417--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
DIR By: dirtyvest
Date: September 25, 2024, 4:08 am
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Clearly the take home here is that you need more days off :D
Always nice when everything clicks and put in a banger
#Post#: 20421--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
DIR By: Brett
Date: September 26, 2024, 7:14 pm
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D2&D4 - Heavy Lower / Light Upper
26/09/24
RDLs (1x6-10)
60kg x10, 100kg x5, 130kg x5*,
145kg x8* (-0)
*straps
Good/Bad Girls (1x15-20 ea.)
40kg x20
Sled Hack Squats (1x6-10)
60kg x10, 100kg x5, 130kg x5
145kg x8 (-0)
Smith Calf Raises (1x6-10)
90kg x10, 125kg x5,
142.5kg x9 (-0)
-uprights first-
Pec Dec (1x15-20) <L5>
50kg x16 (+1)
Upright Rows (1x15-20)
47.5kg x18 (+1)
*lead with elbows
Rope Pressdowns (1x15-20)
40lbs +3.75kg x19 (+1)
30lbs +2.5kg x17 (+1)
Underhand: 20lbs x15 (-0)
Lat Pulldowns (1x15-20)
55kg x10,
72.5kg x17 (-0)
*used straps
WG Inverse Rows (1x15-20)
BW x16 (+2.5kg)
*notch on ring finger, straps
Spider Curls (1x15-20) <L8>
13.5kg x16 (-0)
First proper leg sesh in 10 days plus the mounting sleep deficit
from early starts meant I wasn’t expecting to shoot the lights
out. RDLs felt a bit stiff but I was glad to see I met reps,
although I did feel a little back creeping in that last rep.
Sled hacks took it out of me but a moment to fortify myself at
the end saw me again meet reps. I was pleased to see calves also
broke even.
Had to jump to uprights as the pec dec was being used. I don’t
think these were targeted well. I think there was a bit too much
front delt and the left lat didn’t feel nearly as worked as the
right. Need to focus next time on elbows leading. Back to the
pec dec and then pressdowns which proved to be a solid outing,
both adding a rep.
Lat pulldowns I was very alert but there was no sign of that
sore lat. Seems the lack of training lately has helped speed
that recovery. Also remembered the plate on inverse rows today.
Spider curls were tough but well executed. No new reps on any of
these but I walked away satisfied I hadn’t gone backward in the
past week. Going to try and get an early night tonight but it
sounds like the g/f has other ideas 😋
#Post#: 20425--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
DIR By: dirtyvest
Date: September 27, 2024, 4:44 am
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Those smaller muscles won't always se much progression,
especially when you've had a good session on the compounds prior
to it all. Good session for a few days having been off that work
tho and a bonus that the back seems sorted.
#Post#: 20428--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
DIR By: Brett
Date: September 29, 2024, 5:19 am
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D1 - Heavy Upper / Light Lower
28/09/24
DB Press (1x6-10)
20kg x10, 37.5kg x5
47.5kg x9 (-0)
*squeeze shoulder blades
BB Shoulder Press Standing (1x6-10)
30kg x5, 42.5kg x5,
52.5kg x9 (+2.5kg)
Lying Tri Ext
35kg x5,
45kg x8 (+2.5kg)
-rows first-
Supinated Pullups (1x6-10)
BW x5, x5, +5kg x5
+7.5kg x6 (-1)
BW x4
WG BB Rows (1x6-10)
60kg x5,
80kg x8 (+2.5kg)
*pull to top of abs and avoid left shoulder raising
Leg Curls (1x15-20)
32.5kg x20 (+1.25kg)
Leg Extensions (1x15-20)
<B4, L4, F12>
65kg x5
92.5kg x19 (-0)
Smith Calf Raises (1x15-20)
67.5kg x10,
87.5kg x20 (+1)
This was an early morning session before collecting the boys who
are staying for the next five nights. I was all geared up for a
D3 primary back sesh and then saw I was due for a D1 primary
pressing sesh. I usually like to get mentally prepared but I
didn’t have that luxury. Either way, off to a decent start
matching the DB reps with solid form. Happy considering I’d only
had 6 hours sleep for each of the last three nights.
Shoulder press I had my head a bit more in the game. Managed +1
here and was really focused on making that core solid. Lying
tris went okay although I have noticed my elbows feeling a bit
sore during the work. I’ve had this before and had to stop the
exercise for a while, so may have to switch it out again.
Someone was using the cables where the chin-up bar was so hit
the rows first. I figured as I was doing these fresh before
pull-ups I would still bump up the weight a touch despite not
having done them for a while. Pleasantly I still hit 8 but only
just.
Did an extra warmup set of the chin ups. I could feel a very
slight pull in that injured lat and this is the exercise that
caused the problem a week ago. Fortunately it seemed to feel
better as the sets went on but I did lose a rep. Legs continue
to be the best performer all round steadily gaining reps week to
week -even when skipping sessions!
Busy few days now keeping the kids entertained on school
holidays. I’ve taken a few days off so the ex can work. On that
front things are moving along with me finally receiving most of
my share. Still a few bits to sort then I will finally apply for
divorce.
#Post#: 20432--------------------------------------------------
Re: Brett’s Journal: Consistency = Success
DIR By: dirtyvest
Date: September 29, 2024, 6:31 am
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Keeping the core in on standing press was always my nemesis. So
much can go wrong and you lose so many reps if you lose anything
there, that used to do my head in. Used ot have to psych myself
up more them than a heavy DL to make sure I did everything I
needed to.
Doesn't look like you'll be getting much down time for the next
few days.
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