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No significant extra joint soreness today, after my painkiller training. My outer lats actually got super sore. So it shows that the smith machine inclines really recruit alot of back as well. Without realising it. Also though, I havent done barbell or smith presses in months. So it probably woke up some dormant fibers.
Chest is extremely sore. Even delts got pretty sore. It makes me believe that alot of that pain Ive been feeling during training may be more superficial and not important to acknowledge. I will continue atleast twice a week to take 100 mg tramadol pre workout for now, and see what I can get away with.
It felt real good to hit smith inclines again as that and free weight inclines are what I consider to be the most effective single exercise for chest. Prefer to hit the smith machine first and then go into hammer strength and other shit. I will try to incorporate smiths again for a while if joints hold up.
415 was quite strong for me, considering I havent touched smith machine presses or free weight barbell presses in months. I will see if I can stretch my chest some more and maybe go back to 3/4 style reps again. Hitting the chest then back up just short of lockout til the end. Right now my chest has been so fucking tight its really limited my range. As I mentioned its like a spring at the bottom. Almost like a bench shirt type of effect. So the bottom portion is actually now the strongest part of my pressing for chest. Even with over 400 lbs its difficult to bring the bar all the way down. Im still not sure what causes that or if its just from dense muscle or inflexibility.
With enough warm ups I may be able to hit some fuller reps again. The shoulders also get very tight and the shoulder joints seem more at risk when bottoming out. So thats another reason I incorporate alot of constant tension style in my chest training. That and it also doesnt allow the muscle and rest, and I find it really tears up the chest.
Ill take today off. Tommorrow possibly back training. Probably wont incorporate an extra painkiller for that session. Maybe just one painkiller (50 mg tramadol, or just stims and thats it).
Ill probably incorporate the 100 mgs tramadol pre workout for two sessions a week. So either legs and chest or maybe back and chest. Or Ill just decide based on where the most pain is. I dont want the pain to throw me off when I can be performing much better. Especially if I can train through it without consequences for now.
It shows my lack of restraint that after all the pre exhaustion I still went for one rep lifts on the smith, after not doing the exercise in months, so thats why I can never trust myself in the gym. Painkillers really amplifies that risk with my mindset. If I cant feel the shit I tend to go wild.
I will try to utilise it without destroying myself completely.
KILL THAT SHITComment
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From yesterday
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Back and delts
Session cut short due to an upper right back strain. May last several days but should be good to hit arms on sunday. :
(219 lbs before meals)
Dual Dumbbell Rows on incline bench
60x50
125x12
No rest til line
125x15 (db rows)
45x25 (db laterals)
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Strict Barbell Rows on incline bench
no rest til line
210x20
50x20 (db laterals)
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Barbell rows again
300x7 (bench set too high, probably where I began the back strain)
No rest til line
350x4 (shitty half reps, lack of strength today)
40x20
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no rest til line
300x12
50x20 (db laterals)
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No rest til line
db laterals
65x20
45x15
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No rest til line
320x8
50x20 (db laterals)
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Iso Low Row Hammer Strength (seat set at the line below "2". a little higher today)
180x25 warm
270x25 warm (This is where I pulled out my upper right back)
360x15
410x8 (Ended it here to avoid further straining my shit for now)
KILL THAT SHITComment
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Arms
Light and low volume today. Not everything to failure. Just quick pump style for growth. Arms pretty tore up today tendon wise, so held back. Also the curved bar was not around for pressdowns, so was forced to use bars that fuck with my joints and tendons much more.
Training in a tank top today I had more pump and thickness then I thought. Arms have measured around 19 inches cold, but being leaner now has made more of a visual difference. Appearing larger. Havent trained uncovered in some weeks. Lats also now come out much more from the front view, and when turned to side more mass hanging under the arms. Explains why back is holding around 54 inches. So good that mass is sticking despite being leaner. Despite changes on the tape I often dont see the differences unless Im pumped in the gym.
I have been putting on alot of mass on the lats, right under the arms. Which gives more width definately. Lately its been difficult for me to feel my mid back however. Mid upper back. I never get that deep cramping sensation in that area. Aways mostly the muscle under the arms. Which makes sense why its been growing. Narrower grip and low cable rows target it better, so I may try to incorporate more of those again. As long as the back keeps growing along with everything else, its not really an issue. I havent hit any sticking points since ive been back in 2007 or 2008 from my 2 year injury lay off.
Just one painkiller prior to training which doesnt do much for my pain levels. Will save the 100 mg dose for chest and maybe back or legs.:
(216 lbs after meal)
_/----\_ Bar Pressdowns (dont know how else to describe this one) (Close grip)
Triceps pressdowns listed in kilograms unless otherwise noted
No rest til line
35x100
65x20
95x5
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These fuck with joints but no choice
alt db curls
45x15
Pressdowns, same bar
no rest til line
245-255 lbs x10
45x12 alt db curl
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Pressdowns again
no rest til line
245-255 lbs x10
50x8 alt db curls
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No rest til line
pressdowns
95x20
80x10
65x10
50x15
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alt db curls
55x8
V bar pressdowns (also fucks with joints)
65x30 (kilograms still)
No rest til line
95x15
80x10
65x10
50x15
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Alt db curls
slow and held at top
no rest til line
60x8
45x5
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No rest til line
50x10 alt db curl
50x10 db hammer curl
40x3 alt db curl
40x5 db hammer curl
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No rest til line
alt db curls
70x5
55x4
45x3
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Double bicep style cable curls
Kilograms (weight is per side)
35x15
35x15
35x15
Alt db curls
no rest til line
70x5
70x4 hammer curls
40x5 alt db curls
40x5 hammers
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no rest til line
alt db curls
45x5
45x5 hammers
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no rest til line
alt db curls
35x14-15 very slow and held
35x5 hammers
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DB concentration curls
60x7 right arm 60x5 left arm
50x10 both arms
50x6 both arms
alt db curls
45x8
Next session will likely be chest. Where I may attempt 425 to 430s on incline smith, with videos. This will probably be on tuesday or wednesday. One or two days recovery before hitting chest. With some of the earlier sets I may work on getting a fuller and deeper range. I have to be careful because of the chest tightness and joints. So I will see how shit feels and take it from there.
KILL SHITComment
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Back strain didnt end up being bad. Got spinal adjustment right after so that may have helped.
About to go hit some legs. Took 2 scoops jacked and 100 mg tramadol pre workout. Part of my twice a week painkiller training. As mentioned. Should be able to get deeper reps today with the leg presses.
Less joint pain increases my agression
KILLLLLL SHIT !!Comment
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Legs
Deepest range of motion on presses Ive gotten in a long time. The 100 mgs of tramadol (painkiller training) is very effective pre workout with my stims. As mentioned, using it twice a week with chest and legs for now. The 100 mg dosage. 50 mgs I use daily, but not always pre workout. At 50mg I dont get much change in pain.
So today I focused on getting as deep down as I could get. It would be harder for me to get any more depth. As ive gotten larger and thicker it becomes more difficult to get as low. This was a big improvement though. So I will keep that depth going for as long as possible and work my reps up with the depth.
Low volume today but I got to the point. Leg extentions were heavier but still relatively light. Even though my knees dont feel much strain on this shit, I still would rather save my joints for the heavier compound work (leg presses) then the extentions.
Also I tested out the smith machine incline bench today. I realized that i did the inclines on a pretty steep angle when hitting 415 last week. So I adjusted the bench at the next notch down. It seems I will be much more powerful at that adjustment and may be able to get full range as well. I may mix it up with constant tension and full reps on wednesday when I hit chest, most likely. I will be attempting 425-435 most likely. Not a true one rep max or anything, since I will pre exhaust the shit out of my chest on the way up, hit the one rep lift, then pyramid back down to failure.
Regardless any PR at this point gets me fired the fuck up. So Ill see what I can do on wednesday. I would like to go in tommorrow but I think that I will be patient and give my chest the full week rest (between chest sessions). Elbows still a little inflamed from using those fucked up tricep grips.:
(217 lbs after 2 meals, This gym scale seems inconsistant as fuck)
Leg extentions
no rest til line
100x100
165x20
205x10
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no rest til line
250x25
220x25
190x10
165x10
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no rest til line
250x30
220x20
190x20
165x20
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no rest til line
250x20
190x20
160x20
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Seated Leg Curl
no rest til line
110x25
150x7
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190x10
170x10
Leg Presses (Deep reps today)
400x70 warm up
700x30 (see video)
800x25 (see video)
1000x20 (see video)
Rotary calve
no rest til line
150x50
230x20
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no rest til line
230x40
190x20
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no rest til line
230x50
190x40
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Hip adduction
no rest til line
50x50
90x40
130x20
150x10
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no rest til line
190x15
150x10
110x15
hip abduction
no rest til line
50x30
130x10
150x5
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no rest til line
150x10
130x10
90x15
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KILL SHIT
videos belowComment
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