Really light band pull-aparts solved all my trap or shoulder aches. For a while I thought I should be progressively overloading them which led to more irritation, just getting the movement in for me has been a game changer for me though. The more reps the better. No overthinking, just 10-20 rep sets 3-4 times over the course of the workout whilst waiting for equipment or whatever. Literally RPE1.
Cheers @aholding88 & @cdep89 i’m literally doing some band pull aparts now while on a teams meeting (and typing this, i am listening to the meeting, honest!)
In other news we decided to move house rather than get an extension done, so i’m on painting duty in the morning and the evening to touch the house up before it goes on the market. It means i’ve missed the gym today but with the added stress and tiredness of painting until 9:30 at night i’m not going to stress missing a week.
Also going to eat more carbs to try and get a bit more energy this week and still recover from rugby.
Back to the gym tomorrow but no idea what i’m going to do there. This week is basically a write off but thats ok in the grand scheme of things.
I’d call this an achy tiered pointless session in many ways. Maybe i’ll just write it off as a recovery session. Body is still in bits.
Hack Squats (2m rest)
75kg
x 8
x 8
x 8
Dips & BB Curls SS (1.3m rest)
Dips
BW x 12
10kg x 10
20kg x 6
BB curls
20kg x 12
25kg x 10
30kg x 6
Hip thrusts SS with face pulls (1.3m rest)
Hip thrusts
50kg
x 12
x 12
x 12
face Pulls
6 on machine
x 15
x 15
x 15
Laying leg raises SS with reverse cable fly
Abs
x 10
x 10
x 8
x 8
Reverse cable fly
2 on machine
x 10
x 10
x 10
Think i need to eat more.
Havent weighed myself in the lack few days but with the extra carbs my muscles have filled up again which is nice.
I still think people at my height who look big are at least 5kg/10lbs heavier than me. I’m thinking about an 8 week chicken and rice bulk with a focus on progressive overload soon to add some weight.
Played about 65 minutes yesterday and then got taken off as took a bang to the head and some mild concussion to follow.
Feeling really sore in the head and neck this morning (and some very bruised traps) and think I’ve broken my index finger as I can’t move it or make a fist.
Will maybe do a week of maintenance but then smash an 8 week bulk focusing on progressive overload and some clean food. I was tempted by the wendler 500g minced beef and 12 eggs a day diet but think that’s too much fat really.
Still ache massively from rugby. My forearms and lats are in bits. I’m starting an 8 week gaining phase now. Just need to get my body recovered and shifting some bigger tin again, although this morning I’m not sure I can whine still aching so much.
BB bench & DB 1 arm row SS (2m rest)
BB bench
90kg
x 6
X 6
X 6
1 arm DB row
32kg
X 8
X 8
X 8
Took these very easy as forearm is in bits.
HS chest press SS with lat pull down (2m rest)
Chest press
40kg each side
X 12
X 11
X 9
Lat pull wide
70kg x 7
63kg x 10
63kg x 10
Straight arm lat Pushdowns (1.15m rest)
40kg
X 12
X 12
X 12
Incline smith press (1.15m rest)
50kg
X 10
X 10
X 8
Laying Leg raises
X 10
X 7
X 6
Very achy abs as well this morning.
Loved being back in the gym but my body needs to recover.
Chest and back again, a little sore but think in my 8 week gaining phase i’ll be hitting chest and back twice a week.
Incline DB press SS with shrugs (2m rest)
26kg DBs
x 10
x 10
x 10
Shrugs
26kg DBS
x 10
x 10
x 9
Cable fly SS with Reverse cable fly (2m rest)
Fly
3 on weight rack
x 10
x 10
x 10
Reverse Fly
1 on rack
x 10
x 10
x 10
Incline BB press (1.15m rest)
40kg
x 10
x 10
x 10
Face pull SS with abs (1.3m rest)
6 on rack
x 12
x 12
x 12
Laying leg raises
x 10
x 8
x 8
x 9
Hypers
x 10
x 9
x 10
x 9
Might write out my new programme at some point as i need to balance the back workouts over the week. Today had more upper back work than lat work but its done now.
BB Bench (2m rest) SS with 1 arm row
90kg
x 8
x 8
x 7
1 arm DB Row
34kg DB
x 8
x 8
x 8
Incline DB Press SS with Lat pull down (2m rest)
Incline DB
26kg DBS
x 10
x 10
x 8
Lat pull down
63kg
x 10
x 10
x 10
Cable fly SS with reverse cable fly
x 12
x 12
x 12
Reverse Fly
x 11
x 10
x 10
laying leg raises
x 10
x 9
x 9
Got a lot going on in my personal life at the moment, so training and commenting on here will take a back seat. Nothing top major but a lot of smaller things all hitting at once.
Nothing major but lots of little things with family health and then moving house on top of that and other issues with family just getting on top of me a bit.
I’ve found training to be helpful in relaxing me right now but not sleeping well and eating rubbish this week as been travelling with work on top of everything.
Just here for a moan this morning. Stress levels off the chart this week with issues across the park, kids, family, house, work and wife. Diet has been rubbish, spent two days in London with work which didn’t help either.
I’ve also started a new programme I made (based on some of Arnold’s old stuff). I really don’t think now is the right time to be smashing my body in the gym but I’ve enjoyed the pain to be honest.
I’m sorry for the moan and I know I should just get over it but it seems I’ve gone over my stress limit and once that happens my diet/ sleep seems to suffer massively.
BB bench SS with 1 arm Row (2m rest)
90kg
x 8
x 8
x 8
1 arm Row
36kg
x 8
x 8
x 7
Incline DB press (1.3m rest)
26kg DBs
x 10
x 7
x 7
Lost reps on these from last week.
Lat pull down (1.3m rest)
70kg
x 10
x 8
x 8
Cable fly SS with Reverse fly
x 15
x 15
x 15
Reverse fly
x 11
x 11
x 11
Laying leg raises
x 10
x 10
x 10
x 7
I’ve lost reps and feeling a bit beaten up this morning but always knew in these 3-4 weeks i’d be over training and smashing my chest and back. Deliberate plan and maybe a silly one but thats what i’m doing.
SL Ham curl (1.3m rest)
40kg each side
x 12
x 10
x 8
Hip thrust machine (1.3m rest)
52kg
x 12
x 12
x 12
Bicep giant set, all three exercises then 1.3m rest
BB curls 25kg - 10/9/8
Hammer curls 10kg DBs - 8/8/7
DB curls (palms up) 6kg DBs- 8/9/8
Tricep giant set
Metal bar pushdowns - 15/14/14
DB French Press 12kg DBs - 10/8/5
Incline close push ups - 8/2/6
Really rudderless at the moment. Had my third visual migraine in the last week now, stress levels are super high. Need to figure out how not to worry about everything in life. Answers on a post card please.