Author Topic: Dreyth's New Journal (Read 538731 times)

CoolColJ · « **Reply #1395 on:** February 07, 2020, 06:08:19 am »

foam rolling is ok to start, but it's too big.

try use your fingers on the VMO and long adductor area
Then get 10cm sized ball and lie down on it, wedged on the inner thigh and roll up the long adductor, super painful for me.
You can also wedge the ball between the legs while you lie on your side, the weight of both legs will put a lot of pressure.

and then the short adductor up near the groin - use a bigger hard ball around the 12-15cm size, and sit on it, on a chair not the floor, wedge it between the glute and groin and then move down lower etc

Dreyth · « **Reply #1396 on:** February 07, 2020, 07:59:06 am »

Foam rolling is already quite painful, so perhaps adductor release is exactly what i need. I should definitely move to a ball at some point like you said. I don’t want these knee issues anymore. I think i have a lacrosse ball somewhere.

Im having trouble visualizing the last part on the chair. Can you help me out?

CoolColJ · « **Reply #1397 on:** February 07, 2020, 08:48:22 am »

also an oly barbell works well, but it gets super deep, so more for later

The smallness and weight of the barbell makes it super effective

I do these on my wooden coffee table, of about 20 inches tall, and it's big and square unlike a bench, so plenty of room to position the body
With the second one, I found my larger 12mm Supernova ball does it better than smaller balls, since the inner , upper part of the groin is hard to reach with small balls, and your thigh just swallows them up
A medicine ball or similar can work

edit - also kettle bell handle...

You can sit on a ball while your on the computer for a few minutes as well

<a href="http://www.youtube.com/watch?v=U8skTclzos8" target="_blank">http://www.youtube.com/watch?v=U8skTclzos8</a>
<a href="http://www.youtube.com/watch?v=-KqgroVNvi4" target="_blank">http://www.youtube.com/watch?v=-KqgroVNvi4</a>

<a href="http://www.youtube.com/watch?v=ZKIBx_w11i4" target="_blank">http://www.youtube.com/watch?v=ZKIBx_w11i4</a>

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

Dreyth · « **Reply #1398 on:** February 08, 2020, 11:26:36 pm »

Ok the barbell HURTS. But im seeing good results with it!

Did 2 upper body workouts that ive been too lazy to update with. Maybe tmrw

Dreyth · « **Reply #1399 on:** February 10, 2020, 09:00:01 am »

Quote

Wedesday - 02/05/20
Weight:

-= Workout Log =-

45° Incline DB Press
45's x 12 >> 3min rests.
40's x 8
60's x 5
60's x 3
90's x 8
60's x 10
60's x 8

T-Bar Rows
45 x 5 >> 2min rests.
90 x 3
135 x 2
180 x 9 PR
160 x 8
160 x 6

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

Barbell Shrugs
135 x 10 >> 60sec rest.
225 x 5
315 x 1
365 x 12
315 x 12

Chin Ups
BW x 5 >> 2min rests.
+25 x 3 >>
+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

Hanging Leg Raises
12 >> Haven't done this in a long time.

Dreyth · « **Reply #1400 on:** February 10, 2020, 09:03:53 am »

Quote

Friday - 02/07/20
Weight:

-= Workout Log =-

45° Incline DB Press
45's x 12 >> 3min rests.
40's x 8
60's x 5
60's x 3
90's x 5
60's x 8

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
15's x 20

Chin Ups
BW x 5 >> 2min rests.
+25 x 3 >>
+50 x 8

T-Bar Rows
45 x 5
135 x 1
180 x 5

Barbell Shrugs
135 x 10
225 x 5
315 x 15

De-loaded today. It's tough going hard on upper body every other day. Knees still pretty bad.

Dreyth · « **Reply #1401 on:** February 10, 2020, 09:10:16 am »

Quote

Sunday - 02/10/20
Weight:

-= Workout Log =-

45° Barbell Bench Press
45 x 15 >> 3min rests.
95 x 8 >> Worked out at a different gym today and decided to barbell incline this time.
135 x 5 >> I'm pretty weak at these. I don't have the movement efficiency for them.
185 x 5
165 x 7
135 x 12

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

Chin Ups
BW x 5 >> 2min rests.
+25 x 3 >> I've been stalling on these for a long time now. Added a back up BW set.
+50 x 8
+50 x 5
+50 x 4
BW x 8

Barbell Shrugs
135 x 10
225 x 5
315 x 1
365 x 12
315 x 12

T-Bar Rows
45 x 5
135 x 1
180 x 5

RDL
135 x 8 >> 2min rests.
225 x 3
315 x 1
365 x 6
365 x 2
315 x 5

Dragon Flags
8 >> 60sec rests.
5
5

Towards the end of my workout I realized that my knees are solid enough to RDL. Dropped from 405x6 to 365x6 lol. Crazy.

Happy to get a pump in my legs again though. My friend said I looked fat, even though I weighed like 186. I noticed it too. I weighed less because I lost the pump in my legs, and I notice when that happens, my face looks more bloated somehow. Maybe having the pump in my legs stretches my skin and fat more? I have no clue.

Dreyth · « **Reply #1402 on:** February 14, 2020, 10:43:22 am »

had to do some traveling for a few days. bad diet, no lifting.
today (friday) doing a full day fast and planning to hit full body hard tomorrow

knees still not good enough to squat, but i can do a bunch of deads. maybe by tomorrow, lunges too? not sure yet

Dreyth · « **Reply #1403 on:** February 15, 2020, 02:20:31 pm »

Quote

Saturday - 02/15/20
Weight:

-= Workout Log =-

45° Incline DB Press
40's x 12 >> 2min rests.
40's x 8 >> Dropped to 90x5 no doubt due to not lifting for too long.
60's x 5
60's x 3
90's x 5
60's x 12
60's x 7
60's x 6

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

RDL
135 x 8 >> 2min rests.
185 x 3 >> Increased from 6 to 8 reps.
225 x 3
275 x 1
315 x 1
365 x 8
365 x 2
365 x 2

Barbell Shrugs
365 x 12 >> 60sec rests.
315 x 15
315 x 8

T-Bar Rows
45 x 5
90 x 3
135 x 1
190 x 5 PR
135 x 10
135 x 8

Cable Ab Pulldowns
90 x 5
115 x 8
115 x 5
115 x 3
90 x 3

Chin Ups
BW x 5 >> 2min rests.
+30 x 3 >> Got weak on these.
+50 x 6 >> It's a combo of a long workout after a day of fasting, plus I didn't lift all week.
+50 x 3
+50 x 3

knees still feel a little off as far as step ups go. after tomorrow should be good though

Dreyth · « **Reply #1404 on:** February 19, 2020, 04:47:20 pm »

Quote

Tuesday - 02/18/20
Weight:

-= Workout Log =-

45° Barbell Bench Press
45 x 15 >> 3min rests.
95 x 5
135 x 5
185 x 4
175 x 5
175 x 4

45° DB Bench Press
70's x 10 >> 3min rest.
70's x 8

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

Seated Cable Rows
5 >> 2min rests.
? x 8 >> The plates didn't have numbers on them. Just picked something heavy and went for it.
? x 8
? x 8

Chin Ups
BW x 5 >> 2min rests.
+40 x 2 >> I've been stalling on these for a long time now. Added a back up BW set.
+60 x 5
+60 x 4
+60 x 4
BW x 8

Overhead Cable Tricep Extensions
130 x 15 >> 60sec rest.
130 x 10

Seated Incline DB Curls
30's x 8 >> 60sec rest.
30's x 6

Dreyth · « **Reply #1405 on:** February 19, 2020, 04:57:40 pm »

Quote

Wednesday - 02/19/20
Weight:

-= Workout Log =-

RDL
135 x 8 >> 2min rests.
185 x 5 >> Increased from 6 to 8 reps.
225 x 3
275 x 1
315 x 1
365 x 8
365 x 3
365 x 3

Barbell Shrugs
365 x 15 >> 60sec rests.
365 x 5
315 x 15
315 x 10

Good Mornings
135 x 5 >> 60sec rests.
185 x 15 >> My ROM on these is so limited it's hilarious (due to inflexibility, not knee issues).
185 x 10
185 x 10

Cable Ab Pulldowns
90 x 5 >> 2min rests.
115 x 8
115 x 8
115 x 5
90 x 5 (drop set)

30° Machine Leg Press
450 x 15 >> 60sec rests.
540 x 12
540 x 12
540 x 12
540 x 12

Tried doing step ups... knees still not okay with it. But I needed to hit quads, theyve shrunk! To my surprise, I could leg press with limited ROM and it was fine. Finally have some decent quad work done. Even cooler - I think it helped my knees! My ROM increased by the 5th set. Maybe it was nice to lube up my knees with high rep leg presses.

Dreyth · « **Reply #1406 on:** February 26, 2020, 02:28:19 pm »

Quote

Friday - 02/21/20
Weight:

-= Workout Log =-

45° Incline DB Bench
45's x 12 >> 2min rest.
45's x 8
60's x 5
60's x 3
90's x 6
60's x 12
60's x 8
60's x 10

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

Chin Ups
BW x 5 >> 2min rests.
+40 x 2 >> I've been stalling on these for a long time now. Added a back up BW set.
+50 x 8
+50 x 5
+50 x 4

T-Bar Rows
90 x 3 >> 2min rests.
135 x 1
190 x 8
135 x 12
135 x 8

Barbell Strict Shrugs
275 x 20 >> WHOA i feel this much more in my traps when doing them strict!

Dreyth · « **Reply #1407 on:** February 26, 2020, 02:32:24 pm »

Quote

Sunday - 02/23/20
Weight:

-= Workout Log =-

RDL
135 x 8 >> 2min rests.
185 x 5 >> UP to 10 reps!
225 x 3 >> Very sharp drop off after the first set. Wondering if I should rest 3min instead of just 2min.
275 x 1
315 x 1
365 x 10
365 x 3
365 x 2

Barbell Strict Shrugs
315 x 13 >> 60sec rests.
315 x 8
315 x 6

Leg Press
270 x 5 >> 60sec rests.
450 x 15
450 x 10
450 x 8
450 x 8
450 x 8

Good Mornings
135 x 5 >> 60sec rests.
185 x 15
185 x 8
185 x 6

Dragon Flags
8 >> 2min rests.
6
6

Hanging Leg Raises
12 >> 2min rests.
8 >> Haven't done these in forever. They are much easier than I remember.
5

Dreyth · « **Reply #1408 on:** February 26, 2020, 02:41:26 pm »

Quote

Monday - 02/24/20
Weight:

-= Workout Log =-

45° Incline DB Bench
45's x 10 >> 2min rests.
45's x 8 >> Big improvement on this. Probably due to weight gain.
60's x 5
60's x 3
90's x 8
60's x 12
60's x 10
60's x 7

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

Standing Barbell Shoulder Press
45 x 8 >> 2min rests.
95 x 5 >> I'm so weak at these. Wrist started hurting after the 4th work set, so I didn't do a 5th.
105 x 8
105 x 5
105 x 5
105 x 5

Standing DB Shoulder Press
40's x 12 >> These feel MUCH more natural than doing it with a BB.

65° Incline Seated Lateral Raises
20's x 10

T-Bar Rows
45 x 5 >> 2min rests.
90 x 3
135 x 1
190 x 8
190 x 6
190 x 5

Chin Ups
BW x 5 >> 2min rests.
+20 x 12 >> I've been stalling on these for too long. Decided to lower the weight.
+20 x 8
+20 x 5
BW x 6

65° Incline Seated DB Curls (Bilateral)
20's x 12 >> 60sec rests.
20's x 9
20's x 8

Overhead Cable Tricep Extension
45 x 5 >> 60sec rests.
65 x 12
65 x 8
55 x 10

Love how I can hit high volume without an issue when I'm gaining weight.

Haven't updated in a while - i had cut down to 184lbs ish. Was looking pretty skinny, but strength still there. Doing a mini-bulk of sorts for a month or so before I hard cut back down for a week or 2.

Dreyth · « **Reply #1409 on:** February 26, 2020, 02:46:11 pm »

Quote

Tuesday - 02/25/20
Weight:

-= Workout Log =-

RDL
135 x 8 >> 2min rests.
225 x 5 >> That drop-off...
225 x 3
275 x 1
315 x 1
370 x 10
370 x 2
370 x 1

Barbell Strict Shrugs
315 x 15 >> 60sec rests.
315 x 7
315 x 7

18" DB Step Ups
60's x 8
60's x 7
60's x 6

Good Mornings
135 x 5 >> 60sec rests.
185 x 15
185 x 8
185 x 8

Leg Press
360 x 5 >> 90sec rests.
500 x 10 >> Raised the rest time and the weight on these.
500 x 10
500 x 8
500 x 8

Cable Ab Pulldowns
80 x 8 >> 2min rests.
90 x 5
115 x 10
115 x 7
115 x 6

Hanging Leg Raises
12 >> 2min rests.
8

There's nothing like squats. I try adding in step ups, good mornings, leg presses... but I feel that nothing hits my legs like good old ATG squats. My knees are still messed up though. Better than before, but definitely can't hit ATG. Even the step ups didn't feel good at all.

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Author Topic: Dreyth's New Journal (Read 538731 times)

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