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Gym work 95

Medium bar squat (heels elevated): 20x5, 60x5, 80x5, 100x1, 80x5, 80x5
Half squat (explosive): 80x3, 80x3
Bench press, just a tad wider: 20x5, 50x5, 60x3, 70x3, 70x3, 70x3, 60x7 (wider)
Hip thrust: 60x10, 100x10, 100x10, 100x5 (tired)
Back supported leg raises: 10, 10
Triceps pulldowns (chest flys machine): 5S+1L plates x 15, 5S+2L plates x 15

Workout time: 15:10-16:10
Workout duration: 1h
Bodyweight in the morning: 89.1 kg (-0.2 kg)
Exhaustion level: 10/10

Comments: Tested my hip flexor/adductor injury, it's about 80% there, so I did just 1 rep with 100 kg. Heels elevated feels difficult as the quads don't even fire consistently and the other muscles are taking over to compensate as I go through the range of a rep. Bench press was difficult although I have a feeling the barbell might be heavier - it feels like 25 kg or so (or maybe the other one was lighter than 20 kg).

Hip thrust was perfect - full range of motion, hip hyperextension, glutes working and being sore, no lowerback issues.

Surprisingly, the leg raises (which I haven't done in ages) were not that difficult, legs almost completely extended. They are difficult in the sense that it takes effort to move my long and heavy legs but I could do 10 with no issues. Afterwards I could barely move my legs when walking. I think this is an underrated weak point of my body, even so, and will continue to do them.

Gym work 93 (groin injury)

Forward lunges: 20 kg dumbbells x 10 x 2
Dumbbell BSSs: 20 kg dumbbells x 10 x 2
Landmine push press: barx10, bar+10kgx10, bar+20kgx10 (each arm)
Landmine deadlifts: bar+20kgx10, bar+30kgx10 (each leg)
Chinups: 5, 5, 5
Hip thrust: 60x10, 90x5, 120x5, 150x4 (hamstrings cramping, most likely due to landmine deadlift fatigue), 120x5, 90x10 (high speed), 60x5

Workout time: 21:45-22:45
Workout duration: 1h
Bodyweight in the morning: 88.3 kg (-0.1 kg)

Comments: Still injured, but felt much better. This later in the night workouts are always better than the ones during the day. For some reason I'm more "awake" at this hour, probably because I go to sleep so late (around 3 AM) and wake up at 11 AM, so maybe this schedule fits me better and I'm actually in a more active state later in the day. Still, 150x4 in the hip thrust after heavy landmine deadlifts is pretty good.

Thank you, Joe!

Gym work 91 (groin injury)

Zercher squat: 20x5, 50x5, 50x5
Medium bar squat: 20x5, 20x5, 50x5, 50x5, 50x5, 50x5, 50x5
Bench press: 20x5, 20x5, 40x5, 60x5, 70x3, 70x3, 70x3 (very difficult)
RDL: 50x5, 90x5, 90x5 (very easy)
Leg curls: 48x10, 48x10
Leg extensions iso holds (6 different positions): 48x10s each position

Workout time: 15:20
Workout duration: 1:30h (talked about training with some friends in the gym)
Bodyweight in the morning: 88.4 kg

Comments: Still injured, did not go above 50 kg in the squat and just tried to think about recruiting my quads in the movement, with a slower tempo in the eccentric phase. Bench felt weak, although I used a different bench. Still weak.

Wow, congrats! 🔥🔥🔥🔥

Gym work 89 (groin injury, did upperbody work and machines for legs)

Bench press: 20x5, 20x5, 50x5, 60x3, 70x4, 70x3, 70x3, 60x8, 60x5 (tired)
Seated horizontal pulls to chest: 24x10, 64x10, 64x10, 64x10
Seated calf raises++standing calf raises (with dumbbell): 10x10, 30x10++20x10, 30x10++20x10, 30x10++20x10
Leg extensions: 24x10, 64x10, 64x10, 64x10
Leg curls: 24x10, 64x10, 64x10, 64x10

Workout time: 15:20
Workout duration: 40 min
Bodyweight in the morning: 88.7 kg

Comments: Did more volume for my bench press. I am ok-ish with it, given that I'm lighter now than when I was doing 70x5 (I was about 92 kg back then). I would still like to increase my bench to 80x5.

Gym work 88 (BSS and landmine day)

BSS: DND, groin injury
Hip thrust: DND, groin injury
Bench press: 20x5, 20x5, 50x5, 65x5, 65x5, 65x5, 50x6 (slow tempo for more TUT)
Landmine one-leg deadlift (each leg): barx8, bar+20x10, bar+40x6, bar+40x6 (grip fail, even with straps, held it with two hands)
Landmine push press: barx10, bar+20x10, bar+20x10
Landmine side press: barx10, bar+5x10 (first time doing these, interesting)
V grip pulls to chest (single hand): 32x8, 40x7

Workout time: 15:20
Workout duration: 49 min
Bodyweight in the morning: 88.2 kg

Comments: Went to the gym with my groin/adductor/iliopsoas injury, besides one sting it was acceptable.

Went and did a DEXA 360 scan and the results are the following:

Total mass: 88.9 kg
Lean mass: 60.9 kg
Lean%: 68.5%

Fat mass: 24.1 kg
Fat%: 28.4%

Estimated BMR: 1911 kcal/day
Relative skeletal muscle index: 8.77 kg/m^2

I have a 34.1% bodyfat in my trunk (14.4 kg of fat) but just 22.3% bodyfat in my legs.

The whole point is that I have quite a few kg of fat that I could and should and will get rid of. In fact, I think I should go to about 75-78 kg in bodyweight and I am starting this journey today. I ate just 1750 kcal today and will continue in this note, focusing on having enough protein under this low kcal budget.

that is a bit weird. wonder if raptor's missed days are similar, then it'd be really weird.

My problems are with cervical and thoracic pain and lack of proper sleep because of it. Plus my decade+ of mental consumption in hell. Can't go around that, but you can pretend they're not there.