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Messages - Raptor

Pages: 1 ... 11 12 [13] 14 15 ... 503
181
Progress Journals & Experimental Routines / Re: Raptor's log
« on: October 25, 2024, 09:29:43 am »
Gym work 6 (Landmine day):

Landmine lumberjack squats:

20x10
25x10
40x10

Landmine standing push press:

15x10
15x10 (difficult)

Landmine rows:

25x10
40x10 (felt super easy)

Landmine one-leg deadlift:

15x10
25x10 (felt easy)

Bodyweight: 92.2 kg (+0 kg)
Sleep length&rating: 7h40m, 4/5
Exhaustion level: 6/10
Time of day/spent at gym: 15:30-15:20/50 min

Comments:

A great workout, always loved landmine workouts, the entire body feels engaged.

182
Progress Journals & Experimental Routines / Re: Raptor's log
« on: October 23, 2024, 09:52:55 am »
Gym work 5:

Dumbbell Bulgarian split squats:

60x10
60x10

Leg extensions:

48x10
56x10
72x10

Leg curls:

48x10
56x10
72x10

A bunch of lat pulls:

48x10 (front, narrow grip to chest)
48x10 (very wide grip to back of head)
48x10 (wide grip to back of head)
48x10 (up, narrow grip to chest)

Ab machine crunches:

72x10
72x10

Bodyweight: 92.2 kg (+0 kg)
Sleep length&rating: 8h30m, 4/5
Exhaustion level: 7/10
Time of day/spent at gym: 15:13-15:50/37 min

Comments:

Surprisingly strong BSS. First time using 30 kg dumbbells in years. Right leg much weaker than left leg. The lat pulls to back of head caused me neck and head pain, shortly after. Will only use pulls to chest from now on. Was able to do 2 pistol squats on my left leg with a 10 kg plate held in front of me, despite the previously done BSS.

183
Progress Journals & Experimental Routines / Re: Raptor's log
« on: October 18, 2024, 04:03:21 pm »
Gym work 6:

One-leg landmine deadlift:

barx10
20x10
20x10
20x10

Triceps pulldowns:

20x12
20x8
15x6
10x6 (very weak, my triceps just run out of gas immediately)

Cable kickbacks:

30x15
30x15

Leg extensions:

48x15
48x15

Leg curls:

48x15

Bodyweight: 92.2 kg (-0.4 kg)
Sleep length&rating: 8h, 4/5
Exhaustion level: 7/10
Time of day/spent at gym: 14:09-14:54/44 min

5.43 km walk (58:51)

Comments:

Pretty good workout, although incredibly weak triceps. Quads and triceps have always been weak, whereas hamstrings and biceps have always been strong.

184
Progress Journals & Experimental Routines / Re: Raptor's log
« on: October 16, 2024, 11:57:17 am »
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.

185
Progress Journals & Experimental Routines / Re: Raptor's log
« on: October 14, 2024, 01:44:06 pm »
Gym work 4:

Leg press (narrow stance):

40x20
80x20
125x15
125x15
125x15

Bench press:

20x10
40x10
50x9 (stopped due to thoracic back pain)

Cable kickbacks:

25x15
40x15
40x15

Leg extensions:

64x15

Leg curls:

64x15

Bodyweight: 92.6 kg (+1 kg)
Sleep length&rating: 7h30m, 4/5
Exhaustion level: 8/10
Time of day/spent at gym: 14:00-14:36/36 min

Comments:

Neck and thoracic pain is back. Doing bench presses seems to aggrave it and I felt terrible in the entire body after my first set with just 50 kg.

186
Progress Journals & Experimental Routines / Re: Raptor's log
« on: October 08, 2024, 09:11:05 am »
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.

187
Progress Journals & Experimental Routines / Re: Raptor's log
« on: October 03, 2024, 11:36:33 am »
Gym work 3:

Cable pulls:

Wide grip, pronated: 48x10, 64x10
Closer grip, pronated: 64x8
Very close grip, supinated: 64x8
Narrow grip, neutral: 64x5

1-leg landmine deadlift:

barx10
bar+15kgx10x2

Leg curls:

64x10

Some kynetotherapy exercises

Bodyweight: 91.4 kg (-0.4 kg)
Sleep length&rating: 8h20m, 3/5
Exhaustion level: 9/10
Time of day/spent at gym: 13:39-14:13/34 min

Comments:

Forgot how tiring gym work is. Had bad sleep due to neck pain, but I played on my PS5 and stayed in that weird position, so I'm not surprised.

188
Progress Journals & Experimental Routines / Re: Raptor's log
« on: October 01, 2024, 08:27:43 am »
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.

189
Progress Journals & Experimental Routines / Re: Raptor's log
« on: September 09, 2024, 04:42:18 pm »
There's something weird that is going on, as well. You see, I've been playing on my Playstation 5 for quite a while since 2022, when these symptoms appeared. And there's a certain position that I play in that gives me "stability" (in the sense that I can stay concentrated when playing, with the controller not wobbling around). And I've stayed in that position for hours, with my pecs contracted and hunched forwards. And ever since then these things appeared.

Yet another weird thing is that these weird symptoms appeared on 24th February 2022, when Russia invaded Ukraine. Maybe some unconscious mental event happened that is giving me these symptoms.

Alternatively, it's because I started jumping again in 2022 and because my right knee is messed up, I couldn't land properly and absorb the landing, so the shocks went to the spine.

190
Progress Journals & Experimental Routines / Re: Raptor's log
« on: September 05, 2024, 04:13:11 pm »
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.

191
Progress Journals & Experimental Routines / Re: Raptor's log
« on: August 19, 2024, 03:57:13 pm »
I have to stop all training due to serious spine issues. It was fun while it lasted.

192
Progress Journals & Experimental Routines / Re: Raptor's log
« on: August 12, 2024, 10:52:54 am »
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 :personal-record:
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.

193
Progress Journals & Experimental Routines / Re: Raptor's log
« on: August 08, 2024, 11:24:58 am »
Explosive workout 1A:

High bar squat (explosive):

20x5
60x5
80x5
100x1
90x1x6 (6 singles)

Hang powersnatch:

barx3
barx3
30x3
30x3
40x3
40x3
30x3

Hang jump shrug:

40x5
50x5
50x5
50x5

Bench press:

20x5
40x5
55x10
55x8 (+1 rep vs last workout)

Leg extensions with pause at the top:

56x10
56x10

Bodyweight: 91.4 kg (+0.1 kg)
Sleep length&rating: 5h55m, 3/5
Exhaustion level: 6/10
Time of day/spent at gym: 17:08-18:02 / 53 min

Comments:

Switched to an explosive period of training. Workout felt great - fresh and explosive, despite my lack of sleep.

194
Progress Journals & Experimental Routines / Re: Raptor's log
« on: August 07, 2024, 01:36:22 pm »
Here are some depth jumps from today https://youtube.com/shorts/9mqbHD7HjPw?si=Vmm-BGlolTBYqyrF

195
Progress Journals & Experimental Routines / Re: Raptor's log
« on: August 07, 2024, 01:23:07 pm »
Plyo workout 1 (first in 8 years)

400 m jog
------------------
Dynamic warm up

Toe-to-heel walks
Heels to butt
Knees to chest
2x30m run
------------------
45 cm box depth jumps: 3x5
45 cm box backwards depth jump with rebound on box: 4x12
Donkey ankle jumps on grass: 1x12
Slalom jumps: 2x30m

Felt great, with the usual mention: pain/hard to describe feeling probably originating from the spine in the neck, chest and upper right back.

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