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Messages - Dreyth

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121
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 19, 2020, 04:47:20 pm »
Quote
Tuesday - 02/18/20
Weight:

-= Workout Log =-

45° Barbell Bench Press
45 x 15 >> 3min rests.
95 x 5
135 x 5
185 x 4
175 x 5
175 x 4

45° DB Bench Press
70's x 10 >> 3min rest.
70's x 8

DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rest.
20's x 12 (T-style)
20's x 15 (W-style)
20's x 12 (W-style)

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 12
20's x 8
20's x 8
20's x 8

Seated Cable Rows
5 >> 2min rests.
? x 8 >> The plates didn't have numbers on them. Just picked something heavy and went for it.
? x 8
? x 8

Chin Ups
BW x 5 >> 2min rests.
+40 x 2 >> I've been stalling on these for a long time now. Added a back up BW set.
+60 x 5
+60 x 4
+60 x 4
BW x 8

Overhead Cable Tricep Extensions
130 x 15 >> 60sec rest.
130 x 10

Seated Incline DB Curls
30's x 8 >> 60sec rest.
30's x 6

122
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 15, 2020, 02:20:31 pm »
Quote
Saturday - 02/15/20
Weight:

-= Workout Log =-

45° Incline DB Press
40's x 12 >> 2min rests.
40's x 8 >> Dropped to 90x5 no doubt due to not lifting for too long.
60's x 5
60's x 3
90's x 5
60's x 12
60's x 7
60's x 6

DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rest.
20's x 12 (T-style)
20's x 15 (W-style)
20's x 12 (W-style)

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 8
20's x 8
20's x 8
20's x 8

RDL
135 x 8 >> 2min rests.
185 x 3 >> Increased from 6 to 8 reps.
225 x 3
275 x 1
315 x 1
365 x 8
365 x 2
365 x 2

Barbell Shrugs
365 x 12 >> 60sec rests.
315 x 15
315 x 8

T-Bar Rows
45 x 5
90 x 3
135 x 1
190 x 5 PR
135 x 10
135 x 8

Cable Ab Pulldowns
90 x 5
115 x 8
115 x 5
115 x 3
   90 x 3

Chin Ups
BW x 5 >> 2min rests.
+30 x 3 >> Got weak on these.
+50 x 6 >> It's a combo of a long workout after a day of fasting, plus I didn't lift all week.
+50 x 3
+50 x 3

knees still feel a little off as far as step ups go. after tomorrow should be good though

123
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 14, 2020, 10:43:22 am »
had to do some traveling for a few days. bad diet, no lifting.
today (friday) doing a full day fast and planning to hit full body hard tomorrow

knees still not good enough to squat, but i can do a bunch of deads. maybe by tomorrow, lunges too? not sure yet

124
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 10, 2020, 09:10:16 am »
Quote
Sunday - 02/10/20
Weight:

-= Workout Log =-

45° Barbell Bench Press
45 x 15 >> 3min rests.
95 x 8 >> Worked out at a different gym today and decided to barbell incline this time.
135 x 5 >> I'm pretty weak at these. I don't have the movement efficiency for them.
185 x 5
165 x 7
135 x 12

DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rest.
20's x 12 (T-style)
20's x 15 (W-style)
20's x 12 (W-style)

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 12
20's x 8
15's x 12
15's x 10

Chin Ups
BW x 5 >> 2min rests.
+25 x 3 >> I've been stalling on these for a long time now. Added a back up BW set.
+50 x 8
+50 x 5
+50 x 4
BW x 8

Barbell Shrugs
135 x 10
225 x 5
315 x 1
365 x 12
315 x 12

T-Bar Rows
45 x 5
135 x 1
180 x 5

RDL
135 x 8 >> 2min rests.
225 x 3
315 x 1
365 x 6
365 x 2
315 x 5

Dragon Flags
8 >> 60sec rests.
5
5

Towards the end of my workout I realized that my knees are solid enough to RDL. Dropped from 405x6 to 365x6 lol. Crazy.

Happy to get a pump in my legs again though. My friend said I looked fat, even though I weighed like 186. I noticed it too. I weighed less because I lost the pump in my legs, and I notice when that happens, my face looks more bloated somehow. Maybe having the pump in my legs stretches my skin and fat more? I have no clue.


125
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 10, 2020, 09:03:53 am »
Quote
Friday - 02/07/20
Weight:

-= Workout Log =-

45° Incline DB Press
45's x 12 >> 3min rests.
40's x 8
60's x 5
60's x 3
90's x 5
60's x 8

DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rest.
20's x 15 (W-style)

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 12
15's x 20

Chin Ups
BW x 5 >> 2min rests.
+25 x 3 >>
+50 x 8

T-Bar Rows
45 x 5
135 x 1
180 x 5

Barbell Shrugs
135 x 10
225 x 5
315 x 15

De-loaded today. It's tough going hard on upper body every other day. Knees still pretty bad.

126
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 10, 2020, 09:00:01 am »
Quote
Wedesday - 02/05/20
Weight:

-= Workout Log =-

45° Incline DB Press
45's x 12 >> 3min rests.
40's x 8
60's x 5
60's x 3
90's x 8
60's x 10
60's x 8

T-Bar Rows
45 x 5 >> 2min rests.
90 x 3
135 x 2
180 x 9 PR
160 x 8
160 x 6

DB Rear Delt Flyes on Incline
20's x 12 (T-style) >> 60sec rests.
20's x 15 (W-style)
20's x 12 (W-style)

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 8
20's x 8
20's x 8
20's x 8

Barbell Shrugs
135 x 10 >> 60sec rest.
225 x 5
315 x 1
365 x 12
315 x 12

Chin Ups
BW x 5 >> 2min rests.
+25 x 3 >>
+50 x 8
+50 x 5
+50 x 4

DB Shoulder Press
40's x 10 >> 60sec rests.
40's x 6
40's x 5

Hanging Leg Raises
12 >> Haven't done this in a long time.

127
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 08, 2020, 11:26:36 pm »
Ok the barbell HURTS. But im seeing good results with it!

Did 2 upper body workouts that ive been too lazy to update with. Maybe tmrw

128
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 07, 2020, 07:59:06 am »
Foam rolling is already quite painful, so perhaps adductor release is exactly what i need. I should definitely move to a ball at some point like you said. I don’t want these knee issues anymore. I think i have a lacrosse ball somewhere.

Im having trouble visualizing the last part on the chair. Can you help me out?

129
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 06, 2020, 05:17:36 pm »
Foam rolled my groin to near the knee. Immediate relief by like a 20% reduction in discomfort. Awesome! I assume the fact that my knees have fluid in them makes it mechanically impossible to feel a drastic relief right away (unlike foam rolling my IT band when i had jumper’s knee, that was like a miracle).

But this is great. Thanks a ton for the tips! I need to do this daily, especially before longer walks. I notice my knees swell up after getting back from doing upper body since it involves 2-3 miles of walking

130
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 06, 2020, 08:08:22 am »
Thanks for the tips! I have a foam roller at home that i barely use. Time to dust it off

131
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 05, 2020, 06:19:27 pm »
Yep! I remember the first time these knee issues came up where they would swell the next day and last for a week or more. I hadnt played ball in a year. Then i put like 100lbs on my squat and gained 15lbs of bw... signed up for a bball league and after the first game it happened. After the second game (the next week) i was finished lol

Physical therapist had me doing tons of glute medius work, and it helped. I have valgus collapse

Years ago i had jumpers knee, but IT band rolling and VMO activation fixed that

132
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 04, 2020, 12:02:53 pm »
Quote
Monday - 02/03/20
Weight:

-= Workout Log =-

45° Incline DB Press
45's x 12 >> 3min rests.
40's x 8 >> This 45 degree incline is feeling great! Already see more separation between pecs and clavicles.
60's x 5 >> Increased from 90x6 to 90x7, but my back up sets certainly suffered from it.
60's x 3
90's x 7
60's x 10
60's x 8
60's x 8

DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rests.
20's x 12 (T-style)
20's x 10 (T-style)
20's x 12 (W-style)
20's x 10 (W-style)
20's x 8 (W-style)

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 8
20's x 8
20's x 8
15's x 15
15's x 15

Chin Ups
BW x 5 >> 2min rests.
+25 x 3 >> Strange I ddin't improve based on how light the bw warm ups felt.
+50 x 8
+50 x 5
+50 x 4

DB Shoulder Press
40's x 10 >> 60sec rests.
40's x 6
40's x 5

Overhead Cable Tricep Extension
45 x 5
65 x 8
55 x 8

T-Bar Rows
45 x 5 >> 2min rests.
90 x 2
135 x 1
170 x 8
170 x 6
170 x 5

Barbell Shrugs
135 x 10 >> 60sec rests.
225 x 5
335 x 20
335 x 12
335 x 8

Chin Ups
BW x 6
+30 x 2
+50 x 6
+50 x 4
+50 x 4

Cable Ab Pulldowns
90 x 5 >> 2min rests.
115 x 8
115 x 6
115 x 5

Knees still no good. Perhaps I could have deadlifted, but played it safe. I hit upperbody again and did a ton of volume. My lifst were weak towards the end (like chin ups dropping from 50x8 to 50x6) and I was cramping up throughout the day, so I was probably very low on carbs... especially on having a full day fast the night before minus a single spoon of honey.

I need to read kelly baggets "bullet proof knees" and change my lowerbody training. I also need to get an MRI done and get a proper diagnosis and physical therapy routine for my knees. Gotta start thinking long term. I can't even perform my 5 daily prayers properly since I can't bend my knees all the way without discomfort.

133
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 01, 2020, 03:00:05 pm »
Quote
Saturday - 02/01/20
Weight:

-= Workout Log =-

45° Incline DB Press
45's x 12 >> 3min rests.
40's x 8 >> I think I'll stick with a 45 degree incline, not 37.5.
60's x 5
60's x 3
90's x 6
60's x 12
60's x 12
60's x 12

DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rests.
20's x 12 (T-style)
20's x 15 (W-style)
20's x 12 (W-style)

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 8
20's x 8
20's x 8
15's x 12

Chin Ups
BW x 5 >> 2min rests.
+25 x 3 >> Strange I ddin't improve based on how light the bw warm ups felt.
+50 x 8
+50 x 5
+50 x 4

T-Bar Rows
90 x 5 >> 2min rests.
135 x 2
170 x 8
170 x 5
170 x 5

Barbell Shrugs
135 x 10 >> 60sec rests.
225 x 5
315 x 25
315 x 12
315 x 12

Cable Ab Pulldowns
90 x 5 >> 2min rests.
115 x 8
115 x 6
115 x 5

Hanging Leg Raises
12

My knees are wrecked lol. Did upper body today instead of lower body since i can't even bend my knees all the way. This is what playing basketball led to the few times last week. Really need to get an MRI and do PT.

134
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 31, 2020, 02:56:02 pm »
Did a little traveling visiting people and took a few days off from lifting. Full day fast today since my hosts fed me like a king lol. Back to weights tomorrow hopefully

135
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 27, 2020, 11:04:04 am »
Quote
Sunday - 01/26/20
Weight:

-= Workout Log =-

45° Incline DB Press
50's x 8 >> 3min rests.
60's x 5 >> Higher incline. This was pretty tough.
70's x 3
80's x 2
90's x 5
70's x 10
70's x 8
60's x 12

DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rests.
20's x 15 (T-style)
20's x 15 (W-style)
20's x 15 (W-style)

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 12
20's x 10
20's x 10
15's x 12

Chin Ups
BW x 5 >> 2min rests.
+35 x 2
+65 x 1
+50 x 8
+50 x 5
+50 x 5

Bent Over T-Bar Rows
90 x 5 >> 2min rests.
135 x 2 >> This different gym I went to today didn't have a chest rest for these. Much tougher this way.
170 x 6
135 x 10
135 x 10

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