Author Topic: Dreyth's New Journal (Read 538332 times)

Dreyth · « **Reply #1380 on:** January 18, 2020, 01:14:41 pm »

Quote

Saturday - 01/18/20
Weight:

-= Workout Log =-

37.5° Incline DB Press
40's x 12 >> 3min rests.
40's x 8 >> Increased to 9 reps, but the back ups suffered from it lol
60's x 5
60's x 3
90's x 9
90's x 3
90's x 3
60's x 12

DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rest.
20's x 15 (W-style) >> Back up to 15 reps on first set.

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 8 >> Sets may have suffered here after increased on the rear delt work.
20's x 6
20's x 6

Chin Ups
BW x 5 >> 2min rests.
+40 x 2
+50 x 8
+50 x 5
+50 x 4

T-Bar Rows
90 x 5 >> 2min rests.
135 x 2
170 x 8
170 x 6
160 x 5

Barbell Shrugs
335 x 12 >> These didn't feel good at all... stopped short. Should add a warm up set first.

Dreyth · « **Reply #1381 on:** January 25, 2020, 05:09:19 pm »

Quote

Monday - 01/20/20
Weight:

-= Workout Log =-

Squat
135 x 10 >> 3min rests.
135 x 5
185 x 4
225 x 1
275 x 1
315 x 1
335 x 1
315 x 5
315 x 2
315 x 1

RDL
135 x 8 >> 3min rest.
225 x 3
315 x 2
365 x 1
405 x 5
405 x 1

Standing Machine Calf Raises
180 x 8
270 x 17
270 x 12
270 x 12
270 x 12

Barbell Shrugs
315 x 5 >> 60sec rests.
335 x 20
335 x 12
335 x 8

Cable Ab Pull Downs
90 x 5 >> 2min rests.
115 x 12
115 x 6
115 x 4

Dreyth · « **Reply #1382 on:** January 25, 2020, 05:14:51 pm »

Quote

Wednesday - 01/22/20
Weight:

-= Workout Log =-

37.5° Incline DB Press
40's x 12 >> 3min rests.
40's x 8 >> Back up set went from 3 to 5.
60's x 5
60's x 3
90's x 9
90's x 5
90's x 3
60's x 12

DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rest.
20's x 15 (W-style)

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 12
20's x 8
20's x 8

T-Bar Rows
90 x 5 >> 2min rests.
135 x 2
180 x 8 PR
180 x 6 PR
180 x 5 PR

Chin Ups
BW x 5 >> 2min rests.
+40 x 2
+50 x 8
+50 x 4
+50 x 4

Cable Ab Pulldowns
90 x 5 >> 2min rests.
115 x 10
115 x 6
115 x 5

Barbell Shrugs
135 x 8 >> 60sec rests.
225 x 5
315 x 25
315 x 12
315 x 8

Dreyth · « **Reply #1383 on:** January 25, 2020, 05:16:09 pm »

Thursday

shot around a lot. been forever since i played basektball. built up a sweat. couldn't dunk, my movement efficiency is garbage. squat ratio is at about 1.8 so i should be up there in a couple of weeks with some light pickup games

Dreyth · « **Reply #1384 on:** January 25, 2020, 05:26:25 pm »

Quote

Friday - 01/24/20
Weight:

-= Workout Log =-

Squat
135 x 10 >> 3min rests.
135 x 5
185 x 5
225 x 1
275 x 1
315 x 1
335 x 1
295 x 8
295 x 5
295 x 5

RDL
135 x 8
225 x 3
315 x 2
365 x 1
405 x 5

Lying Leg Curls
110 x 10 >> 2min rest.
110 x 8

Hack Squat Machine Calf Riases
450 x 8
590 x 15 PR
590 x 15 PR
590 x 12 PR
590 x 10 PR

Cable Ab Pull Downs
90 x 5 >> 2min rests.
115 x 12
115 x 8
115 x 6

Alright, so,
my knees felt kind of brittle after having a heavy shot around by myself yesterday. THe 315 and 335 squat didn't feel too good. So I decided to lower the weight and hit 8 reps. It was definitely an 8RM for me. It felt alot better, on the 2 back up sets of 295x5, I didn't feel any discomfort in my knees whatsoever.

I think I'll stick with these slightly higher reps on the squats. I have to think long term and do what's best for my joints.

It made my glutes pretty tired, so I donly did one set of RDLs and threw in some ham work after that.

Dreyth · « **Reply #1385 on:** January 25, 2020, 05:27:44 pm »

Shot around today again. Got a little closer to dunking.
Played this guy 1 on 1 twice, i lost the first one 17-9, won the second 16-8. My 3 was on fire. But this guy was super quick. And he had a nasty step back 3.

It's been so long since I've played pick up that seeing people hit step back 3's is like what... i remember years ago everyone was chucking up deep 3's (thanks curry) but now with harden killing it, they've added a step back to that lol.

Dreyth · « **Reply #1386 on:** January 27, 2020, 11:04:04 am »

Quote

Sunday - 01/26/20
Weight:

-= Workout Log =-

45° Incline DB Press
50's x 8 >> 3min rests.
60's x 5 >> Higher incline. This was pretty tough.
70's x 3
80's x 2
90's x 5
70's x 10
70's x 8
60's x 12

DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rests.
20's x 15 (T-style)
20's x 15 (W-style)
20's x 15 (W-style)

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 12
20's x 10
20's x 10
15's x 12

Chin Ups
BW x 5 >> 2min rests.
+35 x 2
+65 x 1
+50 x 8
+50 x 5
+50 x 5

Bent Over T-Bar Rows
90 x 5 >> 2min rests.
135 x 2 >> This different gym I went to today didn't have a chest rest for these. Much tougher this way.
170 x 6
135 x 10
135 x 10

Dreyth · « **Reply #1387 on:** January 31, 2020, 02:56:02 pm »

Did a little traveling visiting people and took a few days off from lifting. Full day fast today since my hosts fed me like a king lol. Back to weights tomorrow hopefully

Dreyth · « **Reply #1388 on:** February 01, 2020, 03:00:05 pm »

Quote

Saturday - 02/01/20
Weight:

-= Workout Log =-

45° Incline DB Press
45's x 12 >> 3min rests.
40's x 8 >> I think I'll stick with a 45 degree incline, not 37.5.
60's x 5
60's x 3
90's x 6
60's x 12
60's x 12
60's x 12

DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rests.
20's x 12 (T-style)
20's x 15 (W-style)
20's x 12 (W-style)

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 8
20's x 8
20's x 8
15's x 12

Chin Ups
BW x 5 >> 2min rests.
+25 x 3 >> Strange I ddin't improve based on how light the bw warm ups felt.
+50 x 8
+50 x 5
+50 x 4

T-Bar Rows
90 x 5 >> 2min rests.
135 x 2
170 x 8
170 x 5
170 x 5

Barbell Shrugs
135 x 10 >> 60sec rests.
225 x 5
315 x 25
315 x 12
315 x 12

Cable Ab Pulldowns
90 x 5 >> 2min rests.
115 x 8
115 x 6
115 x 5

Hanging Leg Raises
12

My knees are wrecked lol. Did upper body today instead of lower body since i can't even bend my knees all the way. This is what playing basketball led to the few times last week. Really need to get an MRI and do PT.

Dreyth · « **Reply #1389 on:** February 04, 2020, 12:02:53 pm »

Quote

Monday - 02/03/20
Weight:

-= Workout Log =-

45° Incline DB Press
45's x 12 >> 3min rests.
40's x 8 >> This 45 degree incline is feeling great! Already see more separation between pecs and clavicles.
60's x 5 >> Increased from 90x6 to 90x7, but my back up sets certainly suffered from it.
60's x 3
90's x 7
60's x 10
60's x 8
60's x 8

DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rests.
20's x 12 (T-style)
20's x 10 (T-style)
20's x 12 (W-style)
20's x 10 (W-style)
20's x 8 (W-style)

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 8
20's x 8
20's x 8
15's x 15
15's x 15

Chin Ups
BW x 5 >> 2min rests.
+25 x 3 >> Strange I ddin't improve based on how light the bw warm ups felt.
+50 x 8
+50 x 5
+50 x 4

DB Shoulder Press
40's x 10 >> 60sec rests.
40's x 6
40's x 5

Overhead Cable Tricep Extension
45 x 5
65 x 8
55 x 8

T-Bar Rows
45 x 5 >> 2min rests.
90 x 2
135 x 1
170 x 8
170 x 6
170 x 5

Barbell Shrugs
135 x 10 >> 60sec rests.
225 x 5
335 x 20
335 x 12
335 x 8

Chin Ups
BW x 6
+30 x 2
+50 x 6
+50 x 4
+50 x 4

Cable Ab Pulldowns
90 x 5 >> 2min rests.
115 x 8
115 x 6
115 x 5

Knees still no good. Perhaps I could have deadlifted, but played it safe. I hit upperbody again and did a ton of volume. My lifst were weak towards the end (like chin ups dropping from 50x8 to 50x6) and I was cramping up throughout the day, so I was probably very low on carbs... especially on having a full day fast the night before minus a single spoon of honey.

I need to read kelly baggets "bullet proof knees" and change my lowerbody training. I also need to get an MRI done and get a proper diagnosis and physical therapy routine for my knees. Gotta start thinking long term. I can't even perform my 5 daily prayers properly since I can't bend my knees all the way without discomfort.

CoolColJ · « **Reply #1390 on:** February 04, 2020, 07:57:54 pm »

You jumped into the deep end too quickly and too soon.... That's how all my previous knee issues happened - when getting back into BBall
Knee tracking is the big one

Dreyth · « **Reply #1391 on:** February 05, 2020, 06:19:27 pm »

Yep! I remember the first time these knee issues came up where they would swell the next day and last for a week or more. I hadnt played ball in a year. Then i put like 100lbs on my squat and gained 15lbs of bw... signed up for a bball league and after the first game it happened. After the second game (the next week) i was finished lol

Physical therapist had me doing tons of glute medius work, and it helped. I have valgus collapse

Years ago i had jumpers knee, but IT band rolling and VMO activation fixed that

CoolColJ · « **Reply #1392 on:** February 06, 2020, 02:33:24 am »

also check out your adductors, stretching and release work - normally neglected in 95% of people
Mine are always super sore. Adductor magnus is also the second largest muscle and the main hip driver, so it's very important...

Dreyth · « **Reply #1393 on:** February 06, 2020, 08:08:22 am »

Thanks for the tips! I have a foam roller at home that i barely use. Time to dust it off

Dreyth · « **Reply #1394 on:** February 06, 2020, 05:17:36 pm »

Foam rolled my groin to near the knee. Immediate relief by like a 20% reduction in discomfort. Awesome! I assume the fact that my knees have fluid in them makes it mechanically impossible to feel a drastic relief right away (unlike foam rolling my IT band when i had jumper’s knee, that was like a miracle).

But this is great. Thanks a ton for the tips! I need to do this daily, especially before longer walks. I notice my knees swell up after getting back from doing upper body since it involves 2-3 miles of walking

Adarq.org

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