631
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: March 12, 2022, 02:35:03 am »
Could still be gout, do a blood test and see what your uric acid levels are at
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632
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: March 11, 2022, 02:14:53 pm »
Friday 11th March 2022
Sore all over - quads, obliques, pecs, biceps and mid upper back the most
tendons no worse after yesterday
---
total rest day
Sore all over - quads, obliques, pecs, biceps and mid upper back the most
tendons no worse after yesterday
---
total rest day
633
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: March 11, 2022, 01:50:06 am »
might be gout
634
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: March 10, 2022, 04:33:52 pm »
Thursday 10th March 2022
Erectors still sore... and mild aches all over
Achilles insertion felt much better out of bed this morning, and no discomfort walking downstairs for the first time in the last month.
Finger tendon also improving - much less pain now when pressed.
Left Adductor Gracilis tendon insertion slightly better
----
Waking mobility work and upper body stretches
Finger tip ISO - 4x 30 secs
soft tissue work for feet, adductors, outer quads, glutes and upper body
Tendon health+rehab - fasted - Upper 1, day 4
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight with shoes - 91kg
general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
side leg raises - x 20
BBall ball control and dribbling drills - 18 mins - decent, good energy and aggression
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank x 35 secs
glute bridge hold x 35secs
Side plank x 35secs each side
rotating sets - 1 mins rest
A1) Leg extension ISO, single leg - 10 sec concentric, 10 sec hold at top, then 20 sec hold at 60 degrees x 15kg, x25kg
10 sec concentric, 10 sec hold at top, then 30 sec hold at 60 degrees - 30kg x3 sets
felt good, but 1/10 left patella tendon pain on the first 30kg set concentric.
A2) Leg extension, single leg - 6 sec up and down - 30kg x6 @ RPE 9
Pretty hard and started to shake a bit on the last few reps.
Adductor straight leg ISO, against bench: 3 x 30 Seconds @RPE 7
kinda like a Copenhagen plank, but bottom leg is bent and I rest my upper body on the ground
C) SSB Calf Raise eccentric - single leg - 1 cm elevated in oly shoes, 10 sec hold at top, 6 sec eccentric - BW x3, 30kg x3, 50kg x3, 60kg 2x2
BW and 30kg sets, normal concentric. No discomfort on any set
60kg sets pretty hard
D) Adductor Squeeze ISO - bent knee with BBall - at 70% effort - 2 x 30secs
A) High angle rows - 20kg x15, 40kg x12, 60kg x12, 80kg x4
deadlifted off the floor to start -
straps - 85kg x11 @ RPE 9 PR!! +1 rep
straps - 85kg 3x6 @ RPE 7/7.5
Time to go up in weight. Most likely 90kg which is a bit above my bodyweight.
Hope that means pullups will start to feel easier...
B) Bench - shoulder width, thumbs on smooth - 20kg x15, 40kg x10, 60kg x10, 70kgx3, 80kg x3, 90kg x2
100kg x3 @ RPE 10 (PR!! +1rep)
80kg 3x6 @ RPE 7/7.5
That puts my e1RM around 110kg
-------
rotating sets - 1 mins rest
A) Dumbbell curl - 15lbs x12, 25lbs x6, 30lbs x 12 @ RPE 8.5 (PR!! +3 reps)
35lbs x 7 @ RPE 9 PR!!
Dang man, 30lbs felt so much lighter than usual. 35lb dumbbells finally reached, which is quite a jump from 30lbs with my Powerblock set.
No 2.5lb increment between 30 and 35lbs
B) Dumbbell, overhead press, arms in line with ears - rotating grip - 15lbs x12, 27.5lbs x20 @ RPE 9 (PR!! +3 reps)
----
Chest supported row, external rotation- 45 degree angle, hold at top - dumbbell 5lbs 2x10 @ RPE 7
super set -
Chest supported, 3 position reverse flye: - hold at top - 5lbs x 6 reps each, x 2 sets @ RPE 7
---
stretch
Erectors still sore... and mild aches all over
Achilles insertion felt much better out of bed this morning, and no discomfort walking downstairs for the first time in the last month.
Finger tendon also improving - much less pain now when pressed.
Left Adductor Gracilis tendon insertion slightly better
----
Waking mobility work and upper body stretches
Finger tip ISO - 4x 30 secs
soft tissue work for feet, adductors, outer quads, glutes and upper body
Tendon health+rehab - fasted - Upper 1, day 4
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight with shoes - 91kg
general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
side leg raises - x 20
BBall ball control and dribbling drills - 18 mins - decent, good energy and aggression
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank x 35 secs
glute bridge hold x 35secs
Side plank x 35secs each side
rotating sets - 1 mins rest
A1) Leg extension ISO, single leg - 10 sec concentric, 10 sec hold at top, then 20 sec hold at 60 degrees x 15kg, x25kg
10 sec concentric, 10 sec hold at top, then 30 sec hold at 60 degrees - 30kg x3 sets
felt good, but 1/10 left patella tendon pain on the first 30kg set concentric.
A2) Leg extension, single leg - 6 sec up and down - 30kg x6 @ RPE 9
Pretty hard and started to shake a bit on the last few reps.
Adductor straight leg ISO, against bench: 3 x 30 Seconds @RPE 7
kinda like a Copenhagen plank, but bottom leg is bent and I rest my upper body on the ground
C) SSB Calf Raise eccentric - single leg - 1 cm elevated in oly shoes, 10 sec hold at top, 6 sec eccentric - BW x3, 30kg x3, 50kg x3, 60kg 2x2
BW and 30kg sets, normal concentric. No discomfort on any set
60kg sets pretty hard
D) Adductor Squeeze ISO - bent knee with BBall - at 70% effort - 2 x 30secs
A) High angle rows - 20kg x15, 40kg x12, 60kg x12, 80kg x4
deadlifted off the floor to start -
straps - 85kg x11 @ RPE 9 PR!! +1 rep
straps - 85kg 3x6 @ RPE 7/7.5
Time to go up in weight. Most likely 90kg which is a bit above my bodyweight.
Hope that means pullups will start to feel easier...
B) Bench - shoulder width, thumbs on smooth - 20kg x15, 40kg x10, 60kg x10, 70kgx3, 80kg x3, 90kg x2
100kg x3 @ RPE 10 (PR!! +1rep)
80kg 3x6 @ RPE 7/7.5
That puts my e1RM around 110kg
-------
rotating sets - 1 mins rest
A) Dumbbell curl - 15lbs x12, 25lbs x6, 30lbs x 12 @ RPE 8.5 (PR!! +3 reps)
35lbs x 7 @ RPE 9 PR!!
Dang man, 30lbs felt so much lighter than usual. 35lb dumbbells finally reached, which is quite a jump from 30lbs with my Powerblock set.
No 2.5lb increment between 30 and 35lbs
B) Dumbbell, overhead press, arms in line with ears - rotating grip - 15lbs x12, 27.5lbs x20 @ RPE 9 (PR!! +3 reps)
----
Chest supported row, external rotation- 45 degree angle, hold at top - dumbbell 5lbs 2x10 @ RPE 7
super set -
Chest supported, 3 position reverse flye: - hold at top - 5lbs x 6 reps each, x 2 sets @ RPE 7
---
stretch
635
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: March 09, 2022, 08:39:12 am »
Wednesday 9th March 2022
Light to moderate overall aches
Thought about training today, decided to rest since it will be a heavy bench/row session
----
Morning mobility work and upper body stretches
soft tissue work for upper body and glutes/erectors
rotating sets -
Finger tip ISO - 4x 35 secs
Partial Copenhagen adductor ISO - 3x30secs
Side plank ISO - partial ROM to side bent leg knee - 3x30 secs
Glute bridge Hold - 3x 30secs
Single leg calf raise on step - down to neutral, slow tempo - 2x12
lat stretch - over and under close grip - quite a lot of tension
Partial combo couch/TFL stretch
6 hours later -
Combo lat stretch - over and under close grip and Finger ISO - 2x40secs
Bent over lateral raise ISO - head supported - BW x 40secs
Light to moderate overall aches
Thought about training today, decided to rest since it will be a heavy bench/row session
----
Morning mobility work and upper body stretches
soft tissue work for upper body and glutes/erectors
rotating sets -
Finger tip ISO - 4x 35 secs
Partial Copenhagen adductor ISO - 3x30secs
Side plank ISO - partial ROM to side bent leg knee - 3x30 secs
Glute bridge Hold - 3x 30secs
Single leg calf raise on step - down to neutral, slow tempo - 2x12
lat stretch - over and under close grip - quite a lot of tension
Partial combo couch/TFL stretch
6 hours later -
Combo lat stretch - over and under close grip and Finger ISO - 2x40secs
Bent over lateral raise ISO - head supported - BW x 40secs
636
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: March 08, 2022, 06:40:39 am »
Tuesday 8th March 2022
Erectors finally feeling better. Glutes, glute medius and obliques pretty sore from all the stuff I did yesterday.
Upper back, pecs, biceps, quads and calves as well
Patella and quad tendons feeling ok, same for achilles
----
Finger tip ISO - 4x 35 secs
Single leg calf raise - slow, constant tension, on floor - BW 2x20
lat stretch - over and under close grip - quite a lot of tension
like at 0:36 of this video
<a href="http://www.youtube.com/watch?v=Ccfol1c3E4A" target="_blank">http://www.youtube.com/watch?v=Ccfol1c3E4A</a>
Erectors finally feeling better. Glutes, glute medius and obliques pretty sore from all the stuff I did yesterday.
Upper back, pecs, biceps, quads and calves as well
Patella and quad tendons feeling ok, same for achilles
----
Finger tip ISO - 4x 35 secs
Single leg calf raise - slow, constant tension, on floor - BW 2x20
lat stretch - over and under close grip - quite a lot of tension
like at 0:36 of this video
637
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: March 07, 2022, 11:08:42 pm »Nice PR's dude !!
thanks man
Just patiently letting it happen, rather than try and force them
638
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: March 07, 2022, 11:59:34 am »
Monday 7th February 2022
Erectors and glutes still pretty sore, plus some overall light aches
Pretty heavy today, 92kg in shoes
----
Morning mobility work and upper body stretches
soft tissue work for lower body
Tendon health+rehab - Day 3 Lower 2
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight in shoes = 92kg
general mobility drills
side leg raises - x 20
Ivanko supergripper finger ISO: lowest spring setting 45lbs 3x30secs
BBall ball control and dribbling drills - 10 mins
felt meh
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
rotating sets - 1 mins rest
A) Plank combo
3 sets each total
Front plank x 35 secs
glute bridge hold x 35secs
Side lying adduction ISO x35secs each side
Side plank- x35 secs each side - shakey
B) Leg extension ISO, single leg - 3 sec Concentric, 10 sec hold at top, 20 sec hold at 60 degree, slow eccentric - 10kg, 20kg
6 sec Concentric, 10 sec hold at top, 20 sec hold at 60 degree, slow eccentric - 30kg, 35kg, 30kg
2/10 left patella pain on first 30kg concentric. a bit shakey on the 35kg set on the left leg, so will stay at 30kg for the time being.
C) SSB Calf Raise eccentric - single leg - 1 cm elevated in oly shoes, 6 sec hold at top, 6 sec eccentric - BW x3, 30kg x3, 50kg x3, 55kg 2x3
55kg sets quite hard
D) Adductor Squeeze ISO - bent knee with BBall - at 70% effort - 2 x 30secs
Alternating sets - 2 mins rest
A1) Single leg, split stance, Tibialis raise - in oly shoes (Romaleos 2) - free standing warmup BW x10
BW x10, x11 @ RPE 8
A2) SSB tibialis raise - in oly shoes, Romaleos 2 - 50kg x8, x7 @ RPE 7
B) Leg Curls - end of unit elevated 5 inches - 10kg x10, 20kg x10
30kg x12 @RPE 8
32.5kg x10 @RPE 7
32.5kg x10 @RPE 8
can feel in my glutes and calves quite a bit on these.
C)High angle barbell row - 20kg x15, 40kg x10, 52.5kg x20 @ RPE 7 PR!! +2.5kg, -2 reps
Pull up, feet assisted: BW x 20 @ RPE 7
SSB reverse lunge - arms supported, oly shoes, down to 80 degrees, slow tempo alternating legs - BW 2x10, 30kg x12, 40kg 2x12 @ RPE 5
Bench press - shoulder width, thumbs on smooth - 20kg x15, 40kg x10, 62.5kg x20 @ RPE 8.5 PR!! 20RM +2.5kg
more explosive reps - 60kg x5, wider grip 60kg x5
Dumbbell Curl - 15lbs x10, 20lbs x22 @ RPE 8
3 position reverse raise - lying face down, arms out to side, arms against body palms down, palms up
2.5kg plate x 15 reps each position @ RPE 7
Lying side external rotation: 2.5kg plate x20 @ RPE 8
----
stretch
Erectors and glutes still pretty sore, plus some overall light aches
Pretty heavy today, 92kg in shoes
----
Morning mobility work and upper body stretches
soft tissue work for lower body
Tendon health+rehab - Day 3 Lower 2
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight in shoes = 92kg
general mobility drills
side leg raises - x 20
Ivanko supergripper finger ISO: lowest spring setting 45lbs 3x30secs
BBall ball control and dribbling drills - 10 mins
felt meh
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
rotating sets - 1 mins rest
A) Plank combo
3 sets each total
Front plank x 35 secs
glute bridge hold x 35secs
Side lying adduction ISO x35secs each side
Side plank- x35 secs each side - shakey
B) Leg extension ISO, single leg - 3 sec Concentric, 10 sec hold at top, 20 sec hold at 60 degree, slow eccentric - 10kg, 20kg
6 sec Concentric, 10 sec hold at top, 20 sec hold at 60 degree, slow eccentric - 30kg, 35kg, 30kg
2/10 left patella pain on first 30kg concentric. a bit shakey on the 35kg set on the left leg, so will stay at 30kg for the time being.
C) SSB Calf Raise eccentric - single leg - 1 cm elevated in oly shoes, 6 sec hold at top, 6 sec eccentric - BW x3, 30kg x3, 50kg x3, 55kg 2x3
55kg sets quite hard
D) Adductor Squeeze ISO - bent knee with BBall - at 70% effort - 2 x 30secs
Alternating sets - 2 mins rest
A1) Single leg, split stance, Tibialis raise - in oly shoes (Romaleos 2) - free standing warmup BW x10
BW x10, x11 @ RPE 8
A2) SSB tibialis raise - in oly shoes, Romaleos 2 - 50kg x8, x7 @ RPE 7
B) Leg Curls - end of unit elevated 5 inches - 10kg x10, 20kg x10
30kg x12 @RPE 8
32.5kg x10 @RPE 7
32.5kg x10 @RPE 8
can feel in my glutes and calves quite a bit on these.
C)High angle barbell row - 20kg x15, 40kg x10, 52.5kg x20 @ RPE 7 PR!! +2.5kg, -2 reps
Pull up, feet assisted: BW x 20 @ RPE 7
SSB reverse lunge - arms supported, oly shoes, down to 80 degrees, slow tempo alternating legs - BW 2x10, 30kg x12, 40kg 2x12 @ RPE 5
Bench press - shoulder width, thumbs on smooth - 20kg x15, 40kg x10, 62.5kg x20 @ RPE 8.5 PR!! 20RM +2.5kg
more explosive reps - 60kg x5, wider grip 60kg x5
Dumbbell Curl - 15lbs x10, 20lbs x22 @ RPE 8
3 position reverse raise - lying face down, arms out to side, arms against body palms down, palms up
2.5kg plate x 15 reps each position @ RPE 7
Lying side external rotation: 2.5kg plate x20 @ RPE 8
----
stretch
639
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: March 07, 2022, 11:31:23 am »
Sunday 6th March 2022
Still achey all over
Normally would have trained today, but didn't feel like it, so more rest
I have this dull ache in my inner left quad/VMO area - I kept thinking it was a VMO strain, but it hasn't healed in weeks.
I can feel it when I walk downstairs slowly, at the top of Bulgarian split squats
But now I think it's the Adductor Gracilis tendon insertion. That whole area hurts when pressed.
So it's time to rehab it, yep ISOs .....
Most quad dominant single leg work seems to bother it, narrow stance squats and knee forward deadlifts, but not Wide stance squats and sumo deadlifts
---
partial Copenhagan plank ISO 3x 30secs
Still achey all over
Normally would have trained today, but didn't feel like it, so more rest
I have this dull ache in my inner left quad/VMO area - I kept thinking it was a VMO strain, but it hasn't healed in weeks.
I can feel it when I walk downstairs slowly, at the top of Bulgarian split squats
But now I think it's the Adductor Gracilis tendon insertion. That whole area hurts when pressed.
So it's time to rehab it, yep ISOs .....
Most quad dominant single leg work seems to bother it, narrow stance squats and knee forward deadlifts, but not Wide stance squats and sumo deadlifts
---
partial Copenhagan plank ISO 3x 30secs
640
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: March 05, 2022, 11:14:31 am »
Saturday 5th March 2022
Still achey but feeling much better
Left quad tendon back to normal
left patella tendon feeling great. Walking downstairs felt strong, stable and pain free.
Right achilles insertion still achey when walking downstairs
---
Morning mobility work and upper body stretches
Finger ISO 4x 40secs
Combo TFL Couch stretch
Still achey but feeling much better
Left quad tendon back to normal
left patella tendon feeling great. Walking downstairs felt strong, stable and pain free.
Right achilles insertion still achey when walking downstairs
---
Morning mobility work and upper body stretches
Finger ISO 4x 40secs
Combo TFL Couch stretch
641
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: March 04, 2022, 07:01:18 am »
Friday 4th March 2022
Mild stale feeling, achey all over, but lower/mid traps and pecs the most sore.
Erectors/glutes/obliques pretty sore as well
left patella tendon and both achilles insertions felt no worse after yesterday.
Achilles felt ok walking upon getting out of bed.
Left quad tendon felt a bit achey though...
---
total rest day
Mild stale feeling, achey all over, but lower/mid traps and pecs the most sore.
Erectors/glutes/obliques pretty sore as well
left patella tendon and both achilles insertions felt no worse after yesterday.
Achilles felt ok walking upon getting out of bed.
Left quad tendon felt a bit achey though...
---
total rest day
642
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: March 04, 2022, 06:36:33 am »
Another pair of Reebok Legacy Lifter 2 oly shoes I picked up from Reebok Ebay for 50% off arrived today
I think I like them more than my Black/yellow/pink pair
I think I like them more than my Black/yellow/pink pair
643
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: March 03, 2022, 12:04:47 pm »
Thursday 3rd March 2022
Still a bit achey all over
I've been babying my left patella tendon and achilles with high rep/duration work and low loads.
tendons need >70% intensity to create structural changes.
At least after the flare up has died down.
So making changes today
----
Morning mobility work and upper body stretches
soft tissue work for glutes, TFL, rectus femoris and upper body
Finger tip ISO - @ 70% effort - 3x 35 secs
Tendon health+rehab - Upper 2, day 4 - fasted
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight with shoes - 91.4kg
----
general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
BBall ball control and dribbling drills - 9 mins
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank x 35 secs
glute bridge hold x 35secs
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - 6 sec concentric, then 10 sec hold at top and at 60 degrees - 10kg, 20kg
6 sec concentric, 10 sec at top, 20 sec hold at 60 degrees - x 25kg, 30kg, 35kg, 37.5kg 40kg
Mild discomfort at top on 35kg set, the rest pain free. 40kg was fairly hard
B) Side plank - 3x 30secs each side
still hard and shakey
C) SSB Calf Raise eccentric - single leg - 1 cm elevated in oly shoes, 6 sec hold at top, 6 sec eccentric - BW x3, 30kg x3, 40kg z3, 50kg x3
60kg 2x3
Abs were working hard. 60kg felt fairly hard, but no pain
rotating sets - 2 mins rest
A) Military Press - barbell - 20kg x12, x5, 40kg x3, Belt 50kg x1
Belt - 55kg x7 @RPE 9 PR!! +5kg, -3 reps
50kg x5, x5, x5 @ RPE 6/7/7
not bad, felt solid
B)Pull up/Chin up - Hang and 20 scap shrugs,
Pull up - dead hang/paused, wider - BW x3
Chin up, shoulder width - BW x10 @ RPE 10 - shoulders 4 inches under bar on last rep
Weight vest+10kg x3, x3, x3 @ RPE 7/8/9
A) Dips- dip shrugs x 20 - felt pretty hard, I guess fatigue from press
BW x12 @ RPE 7
left shoulder hurt at bottom, so stopped it
B) Single arm dumbbell row - supported - controlled down, straps - 42.5kg x3, 42.5kg x10 @ RPE 8 (PR!! +1 rep)
Deficit push up: - feet elevated 20 inches, hands on Powerblock dumbbells
BW x 21 @ RPE 8
Dumbbell Curl - 15lbs x10, 25lbs x5 (Warm up)
27.5lbs x10, x10 @ RPE 8
AB Wheel - on knees, down to floor - BW x 10, x8 @ RPE 7
Chest supported row into external rotation - 45 degrees - dumbbells 2.5lbs x10 @ RPE 6
5lbs x15, x15 @ RPE 8
Chest supported, 3 position reverse flye - 45 degrees - thumbs down out to side, against body palms down, palms up - 10 reps each
2.5lbs x30 @ RPE 6
5lbs x30 @ RPE 6
7.5lbs x30 @ RPE 6
----
stretch
Still a bit achey all over
I've been babying my left patella tendon and achilles with high rep/duration work and low loads.
tendons need >70% intensity to create structural changes.
At least after the flare up has died down.
So making changes today
----
Morning mobility work and upper body stretches
soft tissue work for glutes, TFL, rectus femoris and upper body
Finger tip ISO - @ 70% effort - 3x 35 secs
Tendon health+rehab - Upper 2, day 4 - fasted
10G beef gelatin + 1g vitamin C one hour before session
Bodyweight with shoes - 91.4kg
----
general mobility drills
Walking on sides of ankle, side to side ankle rocking drills
BBall ball control and dribbling drills - 9 mins
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank x 35 secs
glute bridge hold x 35secs
rotating sets - 1 mins rest
A) Leg extension ISO, single leg - 6 sec concentric, then 10 sec hold at top and at 60 degrees - 10kg, 20kg
6 sec concentric, 10 sec at top, 20 sec hold at 60 degrees - x 25kg, 30kg, 35kg, 37.5kg 40kg
Mild discomfort at top on 35kg set, the rest pain free. 40kg was fairly hard
B) Side plank - 3x 30secs each side
still hard and shakey
C) SSB Calf Raise eccentric - single leg - 1 cm elevated in oly shoes, 6 sec hold at top, 6 sec eccentric - BW x3, 30kg x3, 40kg z3, 50kg x3
60kg 2x3
Abs were working hard. 60kg felt fairly hard, but no pain
rotating sets - 2 mins rest
A) Military Press - barbell - 20kg x12, x5, 40kg x3, Belt 50kg x1
Belt - 55kg x7 @RPE 9 PR!! +5kg, -3 reps
50kg x5, x5, x5 @ RPE 6/7/7
not bad, felt solid
B)Pull up/Chin up - Hang and 20 scap shrugs,
Pull up - dead hang/paused, wider - BW x3
Chin up, shoulder width - BW x10 @ RPE 10 - shoulders 4 inches under bar on last rep
Weight vest+10kg x3, x3, x3 @ RPE 7/8/9
A) Dips- dip shrugs x 20 - felt pretty hard, I guess fatigue from press
BW x12 @ RPE 7
left shoulder hurt at bottom, so stopped it
B) Single arm dumbbell row - supported - controlled down, straps - 42.5kg x3, 42.5kg x10 @ RPE 8 (PR!! +1 rep)
Deficit push up: - feet elevated 20 inches, hands on Powerblock dumbbells
BW x 21 @ RPE 8
Dumbbell Curl - 15lbs x10, 25lbs x5 (Warm up)
27.5lbs x10, x10 @ RPE 8
AB Wheel - on knees, down to floor - BW x 10, x8 @ RPE 7
Chest supported row into external rotation - 45 degrees - dumbbells 2.5lbs x10 @ RPE 6
5lbs x15, x15 @ RPE 8
Chest supported, 3 position reverse flye - 45 degrees - thumbs down out to side, against body palms down, palms up - 10 reps each
2.5lbs x30 @ RPE 6
5lbs x30 @ RPE 6
7.5lbs x30 @ RPE 6
----
stretch
644
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: March 03, 2022, 08:25:59 am »F*ck Sony, under Muso TNT, deleted my secondary gaming YouTube channel...
All those years of work making, uploading and editing my videos down the tubes
Plus losing whatever subs I had.
What gives Sony the right to just do things like this?!
And you can't even reverse it
Wow that really really sucks! Building it up slowly, creating a context, an audience, a style, giving it work and hours... and then its gone, poof!
No reasoning given? Some kind of terms of use violation or sth?
I uploaded some Gran Turismo 7 gameplay videos, I was given 3 copyright strikes from Muso TNT, in the space of a few hours, while I was asleep.
You have 3 strikes before anything happens and it resets after 3 months I believe.
So didn't to get a chance to delete them.
I tried to appeal via Youtube page but it keeps saying the email doesn't exist....
Also emailed Muso TNT, but I doubt they give a damn... this is the same company that copyright striked videos to censor anyone even talking about the Last of US 2 leaks and memes.....
This copyright strike business is sure getting abused
645
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: March 02, 2022, 05:32:41 am »
Wednesday 2nd March 2022
Poor sleep, even more stress
While walking today my left mid bottom foot feels a bit beat up, like plantar fasciitis type ache
So I stumbled a bit when moving at the Optometrist today, which made my quads do a very sudden burst contraction,
and my left patella tendon shot out pain... ophhh so it's still nowhere near ready to jump..... :/
Probably time to up the tendon rehab
F*ck Sony, under Muso TNT, deleted my secondary gaming YouTube channel...
All those years of work making, uploading and editing my videos down the tubes
Plus losing whatever subs I had.
What gives Sony the right to just do things like this?!
And you can't even reverse it
More rest
Poor sleep, even more stress
While walking today my left mid bottom foot feels a bit beat up, like plantar fasciitis type ache
So I stumbled a bit when moving at the Optometrist today, which made my quads do a very sudden burst contraction,
and my left patella tendon shot out pain... ophhh so it's still nowhere near ready to jump..... :/
Probably time to up the tendon rehab
F*ck Sony, under Muso TNT, deleted my secondary gaming YouTube channel...
All those years of work making, uploading and editing my videos down the tubes
Plus losing whatever subs I had.
What gives Sony the right to just do things like this?!
And you can't even reverse it
More rest