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^^ i'm noticing on those pressdowns that a good bit of your wrist pain could be how they are bending downward while you press... it's like your flexing your palms down throughout the movement.. Try and keep everything in line as much as possible.. I'm not being "form police". Just want you to solve your wrist pain dillemaTraining LogComment
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Originally posted by CMC191 View Post
Appreciate the feedback brother
There may be some extra bend with the 300 lb set. I try to keep my wrist straighter when possible. I wrap them tight so it helps to a degree.
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Chest and delts
Super light and low volume today. Some time constraints as well. Good to get some pump though. Fast moving and growth is the main focus now, while trying to heal up somewhat.
Joints felt ok on the flat bench portion after the extenstive bar warm up and 150 mg tramadol pre workout.
Still weak though. The endurance will have to be built back up since this is only my second week back fucking around with flat bench, after many months off from the movement.
The 225 for 25 was the only ballstic and fast set though. Everything else is very slow and controlled. Flies are done slow with long holds.
Next week will do another set with 225 and try to add some reps:
(224 lbs after meal)
Flat Bench Press
Bar x 200 plus reps, then stretches to each side
135x30 warm up
225x25 (see video. 27 reps off from best. Weak set. Second week back benching)
225x11 (Slow paused reps)
db laterals
40x40
225x9 (slow paused reps, bench again)
Incline Dumbbell presses
no rest til line
60x50
50x20 db laterals
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Incline db presses
no rest til line
80x25
50x20 db laterals
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no rest til line
80x20 incline db presses
60x15 db laterals
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Seated Machine Flies
235x12 (long holds)
No rest til line
All long holds
310x8
265x7
205x7-8
175x8-10
160x10
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Db laterals
no rest til line
65x25
50x15
50x10
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10 mins cardio
Fucked around with some tricep extentions on a home gym machine later
KILL SHIT
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KILLLLLLLLLLLLLLLLLComment
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the last video was set to privateTraining LogComment
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Originally posted by CMC191 View Post
Not sure why its been doing that shit lately. Will fix that
Let me know if it works
KILL THAT SHITComment
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fixed brother.. reppin shit, nice workTraining LogComment
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Originally posted by CMC191 View Post
Appreciate that shit
Still 27 reps from my best but good to be including some light bench work in the routine, to start things off. Video brings more life to the journal than text, so try to include them occasionally.
KILLLLLLLLComment
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Arms and 15 mins cardio
100 mg tramadol pre workout with 1 scoop mr. hyde, 5 grams creatine, 2 extra grams beta alanine
Arms torn up as usual, prior to the session. Some extra bicep strain so kept those extra light. Elbows were good enough, but wrists became a problem during my 300 for 25 set of pressdowns. I couldve hit 30 plus today easily but I felt that shooting numbness into my hands the last few reps, so I decided to back off and save some reps for next time.
Most sets not done to complete failure but I wanted to keep shit strict and avoid restraining anything. This is the first arm session of the week, and the second session will come at the end of the week. Plus I still have back to hit. Getting arms twice weekly has been very good for bringing back thier growth , plus the heavier eating. So I want to continue that trend and not completely anihilate my tendons today.
Just started creatine and liquid aminos again. So the liquid aminos will add 15-30 protein daily. The creatine I will take 10 grams a day for several weeks, aslong as it doesnt give me too much acid in throat. So far its managable.
Also got powdered beta alanine to add to my pre workout drink, mr. hyde. That gives me alot of extra reps and endurance to hit the high volume thats typical for me. Even though I do much less volume now overall, its still alot at times.
Next up is Xtend powdered aminos for during training. I never really did intra workout shit. So thatll be new. Ill try that when it comes in soon.
Im trying to take every OTC advantage I can get now since I havent fucked with hormones in well over 6 months. Regaining most of my size without at the moment.
Eatining heavily a huge factor in that . The supplements give a slight edge only. :
(221 lbs after meal, had a few bad eating days, not enough food)
Incline Dumbbell Spider Curls (New exercise. Chest is supported on incline bench, arms hang down with dumbbells. Curl up)
35x15
No rest til line
50x8
45x8 alternating db curls
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no rest til line
50x8
45x8 alt db curls
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no rest til line
50x8
45x8 alt db curls
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Curved bar pressdowns
KILOGRAMS for pressdowns unless noted otherwise
No rest til line
35x100
65x40
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alt db curls
40x16
Curved bar pressdowns
No rest til line
95x50 (around 210 lb stack)
45x12 alt db curls
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No rest til line
See video
300 lbs x 25 (two 45s pinned to stack. PR. Couldve hit 30 plus today, was very light, but decided against it. Shooting numbness in hands for last 3 or so reps. Will save some reps for next time)
45x15 alt db curls
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No rest til line
300 lbs x15
255 lbs x15
95 kilos x15
72 kilos x15
57 kilos x10-15
45x10 alt db curls
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Short Straight Bar Pressdowns
KILOGRAMS for all pressdowns from this point on
no rest til line
65x30
95x15
45x10 alt db curls
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No rest til line
95x30
72x15
57x15-20
45x10 alt db curls
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No rest til line
95x30
72x20
57x20
45x10 alt db curls
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Alt db curls
35x15 (very slow and held at top)
No rest til line
alt db curls
60x8
50x5
35x8-10
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alt db curls
40x12
15 mins cardio
KILL SHIT
video below
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Spider curls, good shit... Used to do them a good bit.
Xtend, using that now with glycofuse. Good shit too.
Cant tell a huge difference, but the intra lets me get in a buncha xtra carbs and recovery is always up. Also muscles are always full. So i guess its doing its job. Not taking in a ton of carbs either.Training LogComment
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Originally posted by CMC191 View Post
Nice. Never really tried them that I can remember. I felt a real nice peak contraction and swelling in the biceps though with them. Alot of weight wasnt needed either. So I like these. I think I will be incorporating them more often. I could use more variety with my arms training. I tend to only use a few variations because of all my strains. Im now incorporating more attachments for pressdowns as well. I havent found a freeweight tricep exercise that doesnt fuck my elbows currently. Its good to be able to incorportate some more isolation type movements and use less weight, especially now with 2x a week arm training. Ive been pushing my luck with the 300 lb extentions for high reps twice weekly, but Im trying atleast not to do many sets with that weight. Even though it has become a high rep set, its not really so light for my tendons. Strength wise I handle it easily. Im sure I can build it up to 50 reps in the not so distant future. I tried to add another 25 lb plate but the pin was starting to bend. If I can figure out a way to add more weight I would. High reps is good now for pump and growth though, so it shouldnt be neccessary.
Whats glycofuse exactly? When you say your recovery is up, do you base recovery around soreness or strength? Or both? I always have soreness now so its not a good indicator of my recovery as I can train through it and hit PR's. Though PRs are very rare now in my current training. Before I was continuously focused on breaking personal records, having many sets of numbers memorized and programmed in my brain. Now I just want to grow. I will still hit some occasional PRs but very infrequent at this stage.
Ill try one or two scoops during training and see if it helps with recovery, size, etc
KILLLLL THAT SHIT !!Comment
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Legs minus calves
150 mg tramadol preworkout, 1 scoop mr. hyde with 5 grams creatine and 2 grams beta alanine.
Was about to vomit before I entered the gym. Dry heaves. So I had to wait a while for the stimulants and food to digest. I will have to see about taking all that at once as it sometimes gives too much acid and throat constriction.
Currently taking 10 grams creatine daily, which was newly added.
Depth was decent today on the leg presses. Knees were not that good but I pushed them to the limit before pain got sharp.
Got this penetrex cream that claims to heal joints. Most likely bullshit but it was cheap enough to try. So Ill apply it 1-3 times a day on all joints.
:
(224 lbs after meal)
Leg Extentions
No rest til line
(Breif rest pauses til 500 reps)
100x100
140x100
175x100
200x100
175x40
160x60
Ligaments had enough today after 500 reps, decided to back off
Seated Leg Curls (lying version was broken)
No rest til line
95x25
130x15
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no rest til line
150x10
110x15
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no rest til line
170x8
110x15
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Leg presses
400x100 (legs felt alot of fatigue and this wasnt as light as usual today)
600x90 (see video. Wasnt really an issue after the warm up)
700x65 (see video)
800x65 (see vid)
900x44 (see vid)
Knee inflammation getting bad after the 800 lb set. 900 was pushing my luck today. Afterwards knees were inflamed enough to finish
Goal is really just maxing out the level of pain for growth. If I went for PRs on legs Id fuck some shit up at this point. To get into a low rep range would mean using over 1300 or 1400 lbs and its not worth the tendon strain. So thats why the reps are so high. Since I take the sets to failure or atleast when I feel the tendons have had enough. 1200 was light for me when I was weaker. Muscle wise. It was never light on my shins and tendons. Always got shin pain with anything over 1000 or 1100 lbs.
Then I did 6 sets of abductor and adductor work. 6 sets each. Three sets up most of the stack with no rest, then 3 sets back down. Did that for both machines
KILL THAT SHIT
See videos below
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