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Messages - Dreyth

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46
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 26, 2021, 05:59:05 pm »
Another thing to keep in mind:

Sometimes a muscle will be overactive NOT due to another muscle being overstretched, but due to stability issues instead. If you don't have decent hip stability you may experience mobility/flexibility restriction. Why?

The CNS/proprioception basically prevents you from reaching a certain ROM (though your muscles are flexible enough for it) because it will put you deep into instability. As a result you'll have other muscles being hypertonal (overractive) because they are working overtime to keep you stable. To fix this, work on your stability where it' slacking, and the ROM immediately improves after that.

Dean Somerset has some good info on this.

47
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 19, 2021, 04:05:49 pm »
Quote from: Rix on October 15, 2021, 07:23:17 pm
I just started the KOTG program. How are you liking it?

saw some improvement for a little, and then not much else. been too lazy to keep up with it.

i need to start back up again. my main gripe about the program is that there is barely ANYTHING to target glute med weakness in there. lots of knee problems stem from a weak glute med.

im planning on finding a decent physical therapist in my area for a full assessment. it's just hard finding one who is very competent and isnt working at a money machine mill full of old people doing cookie cutter exercises

likewise i didnt notice a single TFL stretch in the program. tight/overactive TFLs is another cause of knee pain. i feel knee pain relief immediately after doing a decent TFL stretch, but only by about 50%. still great though

48
Injury, Prehab, & Rehab talk for the brittlebros / Re: Soleus is more important than gastroc
« on: August 17, 2021, 06:20:59 am »
Quote
They also show that the total calf muscle volume is made of soleus mainly (43.7%)

Well, yeah, if you split the gastroc into medial and lateral it is. Doesnt a standing calfraise work both the medial and lateral heads?

Nonetheless i do think the soleus hasn't been paid enough attention to. I started realizing that when doing Knees Over Toes Guy rehab. Knees over toes = soleus

49
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: June 08, 2021, 02:09:53 pm »
Quote
Monday 06/07/21

-= Workout Log =-

Backward Treadmill Walking
1.5mph for a few min, 2.0mph for the rest

Tibialis Raise
25

Flexor Hallucis Longus Calf Raise
25

Tibialis Raise
25

Knees Over Toes Calf Raise
25

Patrick Step
25/leg

Knees Over Toes Squat
5 x 5 >> 30sec rests.

Elephant Walk
30/leg

L-Sit (Back Flat on Wall)
Alternating leg lifts x 60sec

RDL
135 x 8
135 x 5
205 x 5
205 x 3
275 x 3
345 x 1
405 x 6

Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights + 20lb dumbell x 8
10lb ankle weights x 10
BW x 10

Barbell Shrugs
275 x 8
275 x 8

50
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: June 08, 2021, 02:05:08 pm »
Quote
Sunday 06/06/21

-= Workout Log =-

Incline DB Bench Press
45's x 10
45's x 5
60's x 4
60's x 1
90's x 7 (med incline) >> 3min rests.
90's x 5 (med incline)
60's x 10 (high incline)

Incline Bench Rear Delt Dumbell Flyes
30's x 12 (T-Style) >> 60sec rest.
30's x 12 (W-Style)

Standing DB Shoulder Presses
60's x 5 >> 2min rests.
60's x 3
45's x 10

DB Lateral Raises
30's x 12

51
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: June 08, 2021, 01:59:26 pm »
Quote
Friday 06/04/21

-= Workout Log =-

Backward Treadmill Walking
1.5mph for a few min, 2.0mph for the rest

Tibialis Raise
25

Flexor Hallucis Longus Calf Raise
25

Tibialis Raise
25

Knees Over Toes Calf Raise
25

Patrick Step
25/leg

Knees Over Toes Squat
5 x 5 >> 30sec rests.

Elephant Walk
30/leg

L-Sit (Leaning Back)
5 x 12sec/leg >> No rests.

RDL
135 x 8
135 x 5
205 x 5
205 x 3
275 x 1
345 x 1
410 x 3

Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights + 20lb dumbell x 8 >> 2min rests.
10lb ankle weights x 10
BW x 10


Starting the Knees Over Toes Guy program. The Zero program which is all bodyweight for now. Need to get some equipment so I can really load up the tib exercises, natural GHRs, and load the soleus

52
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: June 08, 2021, 01:53:40 pm »
Quote
Wednesday 06/02/21

-= Workout Log =-

Incline DB Bench Press
45's x 8
45's x 5
60's x 3
60's x 1
90's x 7 (med incline) >> 3min rests.
90's x 5 (med incline)
60's x 10 (high incline)

Incline Bench Rear Delt Dumbell Flyes
30's x 12 (T-Style) >> 60sec rest.
30's x 12 (W-Style)

Standing DB Shoulder Presses
60's x 5 >> 2min rests.
60's x 3
45's x 8

DB Lateral Raises
30's x 10

Inverted Rows
BW x 12 >> 2min rest.
BW x 10

Chin ups
BW x 3
50 x 5 >> 2min rest.
50 x 5

Hanging Leg Raises +20lbs x 8

53
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: June 01, 2021, 04:15:34 pm »
Quote
Monday 05/31/21

-= Workout Log =-

RDL
135 x 8
135 x 5
205 x 5

DB Split Squats
60's x 10 >> 2min rests.
60's x 4
60's x 3

Barbell Shrugs
275 x 5
345 x 10 >> 60sec rests.
345 x 6
345 x 6
345 x 6

Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights + 20lb dumbell x 10 >> 2min rests.
10lb ankle weights x 8
BW x 10

Med incline DB's 60's x 5, 90's x 3
DB Standing Shoulder Press 60's x 3
Bent Over Rear Delt DB Flyes 20's x 12
Chin ups 45 x 3

Lower back still not feeling good. Had to cut the RDLs short.

54
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: June 01, 2021, 04:13:43 pm »
Quote
Saturday 05/29/21

-= Workout Log =-

Incline DB Bench Press
45's x 8
45's x 5
60's x 1
60's x 2
90's x 7 (med incline) >> 3min rests.
90's x 5 (med incline)
60's x 10 (high incline)

Incline Bench Rear Delt Dumbell Flyes
30's x 12 (T-Style) >> 60sec rest.
30's x 12 (W-Style)

Standing DB Shoulder Presses
60's x 5 >> 2min rests.
60's x 3
45's x 10

DB Lateral Raises
30's x 10

Inverted Rows
BW x 12 >> 2min rest.
BW x 10

Chin ups
BW x 3
50 x 5 >> 2min rest.
50 x 5

Hanging Leg Raises +20lbs x 8

55
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: May 28, 2021, 11:13:08 am »
Quote
Thursday 05/27/21

-= Workout Log =-

RDL
135 x 8
135 x 5
205 x 3
275 x 3
345 x 1
395 x 1
430 x 1
405 x 8 >> 3min rests.

DB Split Squats
60's x 10 >> 2min rests.
60's x 2

Barbell Shrugs
395 x 8 >> 60sec rests.
395 x 4
275 x 10

Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights + 20lb dumbell x 8 >> 2min rests.
10lb ankle weights x 10
BW x 8

Med incline DB's 60's x 5, 90's x 3
DB Standing Shoulder Press 60's x 3
Bent Over Rear Delt DB Flyes 20's x 12
Chin ups 45 x 3

Tweaked my lower back a bit on the RDLs. Didn't do a 2nd set. I felt it rounding a bit.

I think I need to stretch my glutes and foam roll my T spine to help prevent this.

56
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: May 26, 2021, 09:26:30 am »
Quote
Tuesday 05/25/21

-= Workout Log =-

Incline DB Bench Press
45's x 8
45's x 5
60's x 5
60's x 2
90's x 7 (med incline) >> 3min rests.
90's x 5 (med incline)
60's x 10 (high incline)

Incline Bench Rear Delt Dumbell Flyes
30's x 12 (T-Style) >> 60sec rest.
30's x 12 (W-Style)

Standing DB Shoulder Presses
60's x 6 >> 2min rests.
60's x 4
45's x 8

DB Lateral Raises
30's x 12

Chin ups
BW x 3
50 x 5 >> 2min rest.
50 x 5

Inverted Rows
BW x 12 >> 2min rest.
BW x 8

DB Split Squats 60's x 4
Hanging Leg Raises +10lbs x 8

57
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: May 24, 2021, 09:18:56 am »
Quote
Sunday 05/23/21

-= Workout Log =-

RDL
135 x 8
135 x 5
205 x 3
275 x 3
345 x 1
395 x 1
435 x 1
415 x 6 >> 3min rests.
415 x 1

DB Split Squats
60's x 9 >> 2min rests.
60's x 5

Barbell Shrugs
395 x 8 >> 60sec rests.
395 x 4
275 x 8

Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights + 20lb dumbell x 8 >> 2min rests.
10lb ankle weights x 8
BW x 10

Med incline DB's 60's x 5, 90's x 5
Rear Delt Incline DB T-Flyes 30's x 12
Chin ups BW x 5

Got a little bit weaker. Might have to drop to 395lbs on the deadlifts and shrugs.

58
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: May 22, 2021, 11:05:46 am »
Quote
Friday 05/21/21

-= Workout Log =-

Incline DB Bench Press
45's x 8
45's x 5
60's x 5
60's x 2
90's x 6 (med incline) >> 3min rests.
90's x 3 (med incline)
60's x 10 (high incline)

Incline Bench Rear Delt Dumbell Flyes
30's x 12 (T-Style) >> 60sec rest.
30's x 12 (W-Style)

Standing DB Shoulder Presses
60's x 5 >> 2min rests.
60's x 3
45's x 10

DB Lateral Raises
30's x 12

Inverted Rows
BW x 12 >> 90sec rests.
BW x 8

Chin ups
50 x 5 >> 2min rests.
50 x 4

Barbell Shrugs 275 x 10
DB Split Squats 60's x 3
Hanging Leg Raises BW x 10

59
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: May 20, 2021, 12:02:07 pm »
Quote
Thurday 05/20/21

-= Workout Log =-

RDL
135 x 10
135 x 5
205 x 3
275 x 3
345 x 1
395 x 1
415 x 6 >> 3min rests.
415 x 1

DB Split Squats
60's x 10 >> 2min rests.
60's x 4

Barbell Shrugs
395 x 10 >> 60sec rests.
395 x 6
275 x 8

Hanging Leg Raises with Tuck
BW x 5
10lb ankle weights + 20lb dumbell x 10 >> 2min rests.
10lb ankle weights x 8
BW x 8

Med incline DB's 60's x 5, 90's x 5
Rear Delt Incline DB T-Flyes 30's x 12

Need to start logging again. Cutting again, planning to eat 0-100 cal every other day. On eating days I alternate between upper and lower body.

I should track my weight as well

60
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 25, 2021, 04:25:54 pm »
Been lazy to update. Workouts have been all over. It's ramadan and so sometimes im too tired to lift so i push it back a day or 2, but strength is still going up ever so slowly anyway. Haven't really lost weight though

latest top lifts are RDL 415x6 and db incline bench 90'sx8

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