Author Topic: Dreyth's New Journal (Read 538507 times)

Dreyth · « **Reply #270 on:** January 20, 2015, 12:37:57 pm »

Week 43

Quote

Monday - 01/19/14

-= Workout Log =-

Pendlay Rows
45 x 10 >> 2min rests.
95 x 5
155 x 5
205 x 3
245 x 1
275 x 1
255 x 6
255 x 6
255 x 6

Seated Cable Rows
175 x 12 >> 60sec rests.
175 x 8

I'll make up the rest of the workout tomorrow. Squats, calf raises, benches, pull ups, lateral raises, abs. It's not so much really.

Dreyth · « **Reply #271 on:** January 20, 2015, 12:40:08 pm »

Woke up with horrible wrist pain today. Left one. Its killing me! It's a little better now. Hopefully it doesnt stop me from benching later today. I think I slept with my hand in a weird position maybe.

Also, god damn my hip flexors are veryyyy uncomfortable. After those 315x10 squats, for the first time in my life i felt hip flexor pain after squatting. Always wondered how it happens to people and now I have it.

Did some research. It's caused by overactive hamstrings. When you squat and your hammies take over the glutes, it shifts your femur bone (i think thats the one) slightly out of alignment and makes it grind up against the hip socket. So the discomfort is actually in the hip socket cartilage itself, but since the hip flexor crosses over it, it feels like its in the hip flexors.

What everybody else does: stretch hip flexors.
What the actual solution is: foam roll hammies, activate glutes.

Edit: on second thought, stretching the hip flexors can help activate the glutes. antagonist inhibition.

Dreyth · « **Reply #272 on:** January 21, 2015, 10:36:09 am »

Week 43

Quote

Tuesday - 01/20/14

-= Workout Log =-

ATG Squat
135 x 8 >> 2min rests.
135 x 8 >> Damn that 365x3 was tough.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 3 PR
315 x 8 PR
315 x 2
315 x 2

Hack Squat Machine Calf Raises
+90lbs x 5 >> 60sec rests.
+180lbs x 5 >> How the hell did I drop so much here???
+270lbs x 3
+320lbs x 1
+270lbs x 15
+270lbs x 11
+270lbs x 11
+270lbs x 10
+270lbs x 10

Bench Press
45 x 15 >> 2min rests.
95 x 8 >> Was not feeling it.
135 x 5
155 x 3
195 x 1
235 x 1
200 x 10
200 x 10
200 x 3

Incline DB Press
65's x 8 >> 60sec rests.
65's x 4

Pull ups
BW x 5 >> 60sec rests, except 3min rest for final set.
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
BW x 6
BW x 4
BW x 4
BW x 6

I think I'm due for a de-load. Maybe next week I'll just shave off one set on the big lifts like squats, benches, etc. Cut volume by 30-50%.
I need to get more protein in, and MORE SLEEP. That's the problem.

Didn't do lateral raises or abs. I'll just add them in next time.

<a href="http://www.youtube.com/watch?v=QizS1ijrME4" target="_blank">http://www.youtube.com/watch?v=QizS1ijrME4</a>

Form felt very shaky on first rep. You cant really see it much, but I felt it for sure. Took a lot out of me.

vag · « **Reply #273 on:** January 21, 2015, 11:26:38 am »

Beautiful, solid, heavy and badass squat is beautiful, solid, heavy and badass.

Dreyth · « **Reply #274 on:** January 21, 2015, 11:32:16 am »

Quote from: vag on January 21, 2015, 11:26:38 am

Beautiful, solid, heavy and badass squat is beautiful, solid, heavy and badass.

Thanks! I'd like more bar speed on it though.

Raptor · « **Reply #275 on:** January 21, 2015, 11:38:54 am »

I don't understand how can you squat with that narrow stance. My femurs would hit my hips like crazy plus I'd run out of the dorsiflexion after the first 1/4 squat portion.

Dreyth · « **Reply #276 on:** January 21, 2015, 01:38:41 pm »

Quote from: Raptor on January 21, 2015, 11:38:54 am

I don't understand how can you squat with that narrow stance. My femurs would hit my hips like crazy plus I'd run out of the dorsiflexion after the first 1/4 squat portion.

I used to squat with a wider stance and my feet pointed out 45 degrees. I NEVER understood how people used a narrow stance, and the most awkward thing of all: toes pointed forwards. That shit was so uncomfortable to me.

However, over the years, as I got stronger and stronger, I somehow gravitated towards a narrow stance. I never even noticed the transition happening. Just happened on its own. Same thing with the toes starting to point forward, but I think that foam rolling my IT bands and gluten facilitated that transition.

Btw, it really helps to force the knees out a lot. Makes the stance feel wider.

Raptor · « **Reply #277 on:** January 21, 2015, 05:33:09 pm »

I laughed at "foam rolling gluten"

Yeah... it's just... I think a lot of it is in your body structure... femur lengths and all that. I just hate to do mobility work, I just don't "believe" in it. I'm like "yeah yeah... I'm stretching this for 5-10 minutes so what? maybe I'll see a 1% increase in mobility in like 5 years of doing this".

Dreyth · « **Reply #278 on:** January 21, 2015, 08:26:59 pm »

Quote from: Raptor on January 21, 2015, 05:33:09 pm

I laughed at "foam rolling gluten"

Yeah... it's just... I think a lot of it is in your body structure... femur lengths and all that. I just hate to do mobility work, I just don't "believe" in it. I'm like "yeah yeah... I'm stretching this for 5-10 minutes so what? maybe I'll see a 1% increase in mobility in like 5 years of doing this".

da heck?! the s is nowhere near the n... how did i write gluten instead of glutes?!

mobility work is boring as hell... if its stretching. foam rolling my IT bands and glutes takes just 2 minutes though and its not as boring as stretching!
i dont think ive stretched in months...

Raptor · « **Reply #279 on:** January 21, 2015, 08:46:02 pm »

I might do some core and mobility work during my off days. I'll still go to the gym because at home I can't stop being lazy.

Dreyth · « **Reply #280 on:** January 23, 2015, 10:08:19 am »

Week 43

Quote

Thursday - 01/22/14
193.8lbs | 15.0% bf | 61.9% H20

-= Workout Log =-

Deadlift
155 x 5 >> Rests went by feel.
155 x 5 >> Surprised I got 385x4.
205 x 3 >> WHY DO I FEEL IT SO MUCH MORE IN MY QUADS THAN MY P-CHAIN?!
245 x 3 >> Added back up sets this time.
295 x 2
335 x 1
385 x 1
405 x 1
385 x 4
355 x 3
335 x 5

Pull ups
BW x 5 >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+25lbs x 3 >> Forgot to rest 3min for final set, did 60sec by accident.
+50lbs x 2
+75lbs x 1
+55lbs x 6
+55lbs x 5
+55lbs x 4 PR
BW x 8
BW x 5
BW x 8

Gym closed on me. I thought I was there an hour earlier than I really was. I could use the de-load anyway.

What's pissing me off is that I'm not down to a consistent 192lbs or so. Wtf man.

I did have lower ab veins today though... not sure how.

maxent · « **Reply #281 on:** January 23, 2015, 10:21:53 am »

Lower ab veins to me just mean a pump i think. I get them at the end of the day of lifting or towards the end of a 24hr long fast; even when obese. Not sure it means anything. Btw wonder what you look at 192?

Dreyth · « **Reply #282 on:** January 23, 2015, 11:26:55 am »

Quote from: maxent on January 23, 2015, 10:21:53 am

Lower ab veins to me just mean a pump i think. I get them at the end of the day of lifting or towards the end of a 24hr long fast; even when obese. Not sure it means anything. Btw wonder what you look at 192?

Didn't do abs today, no ab pump!
I have a pic of me at 192 earlier in this thread, around page... 10 i think? No idea. I'll find it later.

maxent · « **Reply #283 on:** January 23, 2015, 11:28:11 am »

Pullups are an ab exercise, or any other compound but yeah haha.

Dreyth · « **Reply #284 on:** January 23, 2015, 11:30:21 am »

^^ I dont get a pump from them. And if they caused my ab veins to come out, I would have noticed by now, especially from direct ab exercises! My bicep veins were coming out a lot too. Has something to do with hydration and blood vessel dilation... and low bodyfat too.

Here's me at 190:

That was on November 10th, 2013. My old log actually. Not this one.

Lifts at the time were: http://www.adarq.org/progress-journals-experimental-routines/dreyth's-no-more-fucking-excuses-journal/255/

Adarq.org

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