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Messages - Dreyth

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121
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 26, 2020, 02:41:26 pm »
Quote
Monday - 02/24/20
Weight:

-= Workout Log =-

45° Incline DB Bench
45's x 10 >> 2min rests.
45's x 8 >> Big improvement on this. Probably due to weight gain.
60's x 5
60's x 3
90's x 8
60's x 12
60's x 10
60's x 7

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

Standing Barbell Shoulder Press
45 x 8 >> 2min rests.
95 x 5  >> I'm so weak at these. Wrist started hurting after the 4th work set, so I didn't do a 5th.
105 x 8
105 x 5
105 x 5
105 x 5

Standing DB Shoulder Press
40's x 12 >> These feel MUCH more natural than doing it with a BB.

65° Incline Seated Lateral Raises
20's x 10

T-Bar Rows
45 x 5 >> 2min rests.
90 x 3
135 x 1
190 x 8
190 x 6
190 x 5

Chin Ups
BW x 5 >> 2min rests.
+20 x 12 >> I've been stalling on these for too long. Decided to lower the weight.
+20 x 8
+20 x 5
BW x 6

65° Incline Seated DB Curls (Bilateral)
20's x 12 >> 60sec rests.
20's x 9
20's x 8

Overhead Cable Tricep Extension
45 x 5 >> 60sec rests.
65 x 12
65 x 8
55 x 10

Love how I can hit high volume without an issue when I'm gaining weight.

Haven't updated in a while - i had cut down to 184lbs ish. Was looking pretty skinny, but strength still there. Doing a mini-bulk of sorts for a month or so before I hard cut back down for a week or 2.

122
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 26, 2020, 02:32:24 pm »
Quote
Sunday - 02/23/20
Weight:

-= Workout Log =-

RDL
135 x 8 >> 2min rests.
185 x 5 >> UP to 10 reps!
225 x 3 >> Very sharp drop off after the first set. Wondering if I should rest 3min instead of just 2min.
275 x 1
315 x 1
365 x 10
365 x 3
365 x 2

Barbell Strict Shrugs
315 x 13 >> 60sec rests.
315 x 8
315 x 6

Leg Press
270 x 5 >> 60sec rests.
450 x 15
450 x 10
450 x 8
450 x 8
450 x 8

Good Mornings
135 x 5 >> 60sec rests.
185 x 15
185 x 8
185 x 6

Dragon Flags
8 >> 2min rests.
6
6

Hanging Leg Raises
12 >> 2min rests.
8 >> Haven't done these in forever. They are much easier than I remember.
5

123
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 26, 2020, 02:28:19 pm »
Quote
Friday - 02/21/20
Weight:

-= Workout Log =-

45° Incline DB Bench
45's x 12 >> 2min rest.
45's x 8
60's x 5
60's x 3
90's x 6
60's x 12
60's x 8
60's x 10

DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rest.s
20's x 12 (T-style)
20's x 10 (T-style)
20's x 15 (W-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 10
20's x 8
20's 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.
+50 x 8
+50 x 5
+50 x 4

T-Bar Rows
90 x 3 >> 2min rests.
135 x 1
190 x 8
135 x 12
135 x 8

Barbell Strict Shrugs
275 x 20 >> WHOA i feel this much more in my traps when doing them strict!

124
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 19, 2020, 04:57:40 pm »
Quote
Wednesday - 02/19/20
Weight:

-= Workout Log =-

RDL
135 x 8 >> 2min rests.
185 x 5 >> Increased from 6 to 8 reps.
225 x 3
275 x 1
315 x 1
365 x 8
365 x 3
365 x 3

Barbell Shrugs
365 x 15 >> 60sec rests.
365 x 5
315 x 15
315 x 10

Good Mornings
135 x 5 >> 60sec rests.
185 x 15 >> My ROM on these is so limited it's hilarious (due to inflexibility, not knee issues).
185 x 10
185 x 10

Cable Ab Pulldowns
90 x 5 >> 2min rests.
115 x 8
115 x 8
115 x 5
   90 x 5 (drop set)

30° Machine Leg Press
450 x 15 >> 60sec rests.
540 x 12
540 x 12
540 x 12
540 x 12

Tried doing step ups... knees still not okay with it. But I needed to hit quads, theyve shrunk! To my surprise, I could leg press with limited ROM and it was fine. Finally have some decent quad work done. Even cooler - I think it helped my knees! My ROM increased by the 5th set. Maybe it was nice to lube up my knees with high rep leg presses.

125
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

126
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

127
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

128
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.


129
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.

130
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.

131
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

132
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?

133
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

134
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

135
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

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