Adarq.org

Gym work 5:

Dumbbell Bulgarian split squats:

40x10
40x10

A bunch of lat pulls:

48x12
48x12
48x12 (focus on slow, long TUT)

One-leg landmine deadlifts:

15x10
15x10

Landmine push press + twists:

15x10+15x10
15x10+15x10

Ab machine crunches:

48x10
64x10

Bodyweight: 92.2 kg (-0.4 kg)
Sleep length&rating: 7h7m, 3/5
Exhaustion level: 8/10
Time of day/spent at gym: 17:56-18:47/51 min

Comments:

A good workout. Went with dumbbell BSSs to not load the back that much. Will see how bad neck pain is after doing the landmine push presses.

Gym work 4:

High bar squats:

20x10
20x10
60x10
60x10
60x10

Bench press:

20x10
40x10
50x10
50x8

Cable kickbacks:

20x15

Leg extensions:

72x10

Leg curls:

72x10

Bodyweight: 91.6 kg (+0.2 kg)
Sleep length&rating: 7h40m, 3/5
Exhaustion level: 9/10
Time of day/spent at gym: 14:21-14:59/38 min

Comments:

First squats in more than a month. Went with high bar. Felt somewhat difficult and some pressure on my neck. Again, felt exhausted quickly.

Gym work 2:

Some kettlebell exercises

Bench press:

20x10
30x10
50x5
65x5
50x10

Glute cable pullbacks (each leg):

25x15
25x15

Leg extensions:

48x15
64x15

Leg curls:

48x15

Some kynetotherapy exercises

Bodyweight: 91.8 kg (+0.0 kg)
Sleep length&rating: 8h10m, 5/5
Exhaustion level: 9/10
Time of day/spent at gym: 13:34-14:03/29 min

Comments:

Tried some strength work, let's see how my body reacts.

I don't know, even after 10+ doctor visits. MRI shows issues in the C3-C4, T4-T5, T6-T7 and T11-T12 (or something like that, I don't remember). Not hernias but "protusions". The problem is that it's already been almost three years of non-stop, daily chronic pain, and weird sensations in the body (for example, if I stay on my belly in a particular way it feels like something really bad is about to happen (no way to describe it)). Right now I have very bad cervical "soreness", I think my body automatically tenses up the trapezius and capitis muscles to take off some of the weight of my body from the neck, so eventually these muscles get very overworked and feel terrible.

I've started doing kinetotherapy... I'm kind of tired from doing it in the last 4 days. Not much progress to report. I think I might be fucked for life and this might be my new reality, because whatever I do it doesn't work.

Gym work 1:

Glute cable pullbacks (each leg):

25x15
33x15
33x15
33x15

Hip flexor pullups (each leg):

15 s iso hold + 10x10
15 s iso hold + 10x10

Bench press:

20x5
40x5
65x6 old age
65x5
65x5

Leg extensions:

56x15
56x15
56x15

Leg curls:

56x15
56x15
56x15

Bodyweight: 91.4 kg (+0.0 kg)
Sleep length&rating: 6h45m, 3/5
Exhaustion level: 7/10
Time of day/spent at gym: 16:37-17:21 / 43 min

Comments:

Spinal pain and some weakness in legs and arms, cervical, thoracic and lumbar pain. So I'm switching to exercises that don't load the spine. Even the bench press kind of loads the spine in the thoracic area.

Here are some depth jumps from today https://youtube.com/shorts/9mqbHD7HjPw?si=Vmm-BGlolTBYqyrF

Went to the chalistenics park and did some chinups and depth jumps.

Bench focus day 27:

Bench press (wider grip):

20x5
20x5
40x5
65x5 (could've done more)
65x5 (close to max)
65x5 (was max)
30x20 (great)

Narrow stance high bar full squat:

20x5
20x5
60x10
80x10
80x10 old age

Triceps pulldowns:

20x10
30x10
30x8

Landmine one-leg deadlift ++ leg curls:

bar+40kgx5 ++ 56x5 all time
bar+20kgx10 ++ 32x10 (great!)

Bodyweight: 91.6 kg
Sleep rating: 3/5 (00:40-10:20)
Exhaustion level: 9/10
Workout duration: 55 min

Comments:

Great workout, one of the best since I restarted training. Bench was super nice, this time with a wider grip. I felt I could propagate my strength better into the bar - but also used a "thinner" bar. I do worse with a thicker bar.

Squat was OK, although very tiring. Still, I decided to go for 10 reps on my 2nd set as well and finally did it. Was stuck at 8 reps for a few workouts.