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Correction. Hammer Strength Iso Lateral Shoulder Press no Low Row Shoulder Press
KILL THAT SHIT !!Comment
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Legs minus calves and delts (trap focused laterals)
Added dead stops to my leg presses. Pausing at the bottom for several seconds, slow negative and press. Pause length varied. Once that pause strength was exhausted I switched back to explosive piston style reps as usual. This should reduce the number of reps I need, which may be better on my knees overall. The 100 rep sets take a toll. Removing the inertia makes the reps harder. I will incorporate that with my overhead presses and possibly in some other areas too. With the overhead presses the weight and reps is all getting very high, so need to make it more challenging. Increasing depth and dead stop reps , slower reps, are some ways to do that.
I threw in some dumbbell laterals, trap focused version at the end. I did this so I can focus more on overheads and chest pump (rehabbing chest, very light high rep) in my next session (chest and delts).
Unsure of exact bodyweight. This scale usually has me 3 lbs lighter. So I was 237-238 on that scale. Estimate 240-241 but not sure. My digital scale is very inconsistant. I switch between 3 gyms. Two of those gyms put me at a consistant weight, this one is always 3 lbs lighter it seems.
Knees were decent enough. Not great. During leg presses there was some pain but managable. Didnt go crazy with volume.
I went back on the pre workout explosion for my pre workout. However I realised this is what was causing my dry heaving prior to training (violent dry heaves sometimes, especially after big meal). Its extremely acidic for me and after switching from the mr hyde I see it is definately the cause. So I will probably not use it at all. I picked up mr hyde again.
That product is actually the best for me so far. I only take 3/4 a scoop. Thats 300 mg caffiene which is the sweet spot for me, before training. More makes me dizzy these days, less doesnt do anything. Since I train 4 days a week, this lasts me about 2 and a half months at 33 bucks. Less than a dollar per workout (4 dollars a week). Ill stay with that for now. No bad acid either. The six star creatine product I may try again but likely wont use it either. Fucked up my digestion. Dont really need it but I try to get any edge I can at this stage. The pro bcaas I still use 2 scoops during training. Thats about it for supplements.
240-241 lbs after protein bar (estimate) (scale usually has me 3 lbs lighter)
Leg Extentions
Brief rest pauses during each set only
100x100
160x100
200x100
235x100
175x100
175x100
Joints burning like hell, so decided to spare them
Seated Leg Curl
90x30 warm
130x20
170x10
No rest til the line
190x5
130x10
110x10
90x20
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Hammer Strength Leg Press
Mostly Dead Stop reps. Dead stop and pause at the bottom, slow negative, slow press. Once the dead stops are exhausted I switch back to piston style ballistic reps, that I normally do. This cuts down the reps and should be better on my knees. Pauses can be several seconds but vary.
300x70 warm
500x60 (Mostly dead stops as described above)
600x40 (most dead stops)
700x35 (10 dead stops and 25 explosive reps)
800x30 (10 dead stops and 20 explosive reps)
Hip Adduction (New machine)
no rest til line (Many long holds and slow reps, mixed with regular reps as usual)
115x50
160x20
250x10
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Much easier machine.
No rest til line
250x10
215x10
185x10
155x20
Illegible x20
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no rest til line
260x10
200x10
185x10
170x10
155x10
140x20
125x20
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Hip Abduction (New machine)
no rest til line
70x50
130x50
190x10
250x10
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No rest til line
260x15
200x20
170x20
155x20
140x20
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Much easier machine as well.
Dumbbell Laterals (trap focused version. To reduce volume of these for friday or saturdays session)
no rest til line
45x30
55x10
50x10
40x10
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no rest til line
60x30
50x10
45x10
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No rest til line
70x25
50x10
55x5
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KILL THAT SHITComment
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About to hit some chest and delts. Chest will likely be just one movement again. Incline hammer strength press, constant tension style. Im just trying to heal this right side chest strain while still possibly getting some growth. I may go up to 360x50. Depending how shit feels I may not go beyond that. Trying to restrain for now.
For my second session of overhead presses (this week), I will probably train at the gym that has the nautilus overhead press machine. I may stick to slow and full reps again. Going up maybe to 590 for a few. May not go up to 630. With 500 maybe 10 plus, in slow full style. With fast ballistics ive done maybe 540x14 , somehwhere around there. I go for PRs within different styles. Constant tension, slow, holds, etc. Ill see how I feel. I switched over to stricter overheads to avoid pulling out my neck. Its high risk for me. Should have some videos.
Also considering finishing off with pin loaded shoulder presses, setting up several machines and supersetting between machines to finish off. Nothing set in stone though.
KILL THAT SHITComment
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Chest , Delts and Traps (Overhead presses, standard db laterals with long holds, seated shrug machine)
The chest portion was extremely light and low volume. Im still training around this chest strain. I can feel some cramping or tenderness in the area during my sets. Dont trust that shit but am trying to build while healing the area. I tried to minimised the full stretch position by letting the handles hit one side at a time when ending the movement. During lift off on the first rep theres no choice.
This was my second overhead pressing session this week. Joint recovery varies. No PRs for the shoulder portion but got a good pump. Hit a PR with 360x53 on the incline hammer strength, for the constant tension style reps. No rest pause with that set. Dont want to further risk tearing that shit.
I hit rear delts a few days ago, was going to do it again, but joints were burning like hell by the time I got to the movement. It seems like I was able to throw in some super light seated shrugs on the hammer strength machine. I will try to add these and see what happens. Have not done direct trap training in a very long time. Thats why they are smaller lately. Usually gives me neck and shoulder issues. I will try to re introduce them.
238 lbs after training and liquid during
Incline Hammer Strength Press (constant tension style)
90x100 warm
180x50 warm
270x20 warm
320x20 warm
360x53 (PR, no rest pause reps. See video)
380x33 (see video)
410x30 (see video)
270x65 (see video)
No rest til line (brief rest pauses only)
270x40
180x40
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180x30 (very slow. Chest strain starting to re surface stronger, finished here)
Hammer Strength Iso Lateral Shoulder Press
90x50 warm
180x30 warm
270x20 warm
270x10 (Seat set to the line below 9 {1 notch deeper} , Dead stop reps, Full range)
Shoulder joints were beat up on this movement today. Different machine from last time. Different gym
Nautilus Overhead Press (plate loaded)
270x25 (Seat set to line below 7 (deeper than usual), Full reps)
360x10 (same style)
450x6 (same style)
540x5 (Seat set to line below 9, Slow , dead stop reps, see video)
Standard Dumbbell Laterals with Long Holds at top
no rest til line
20x20
25x20
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35x20
Hammer Strength Seated Shrugs (re introducing and testing shrugs again)
90x50
90x50
90x40
Not squeezing at top too much, just testing shit out.
No rest til line
db laterals with long holds again
25x20
35x5
20x10
90x30 (hammer strength seated shrug)
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No rest til line
25x20
30x10
90x30 (hammer strength seated shrug)
KILL THAT SHIT
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Eating has not been as Id like. Ive been super bloated lately. Of course, I could be forcing as I did in the past. Ive been seeking more balance as mentioned. My goal now is more toward trying to continually and steadily grow while not becoming a slave to the shit. A very different goal and perspective then in the past. That changes the process and makes it less optimal in certain ways, but also more optimal in others. With the balance its more likely I wont burn out as often and there should be less lengthy breaks. So I should end up with more overall consistancy.
Strength gains are coming weekly to several times a week. Mostly with real high rep sets. Reason being that Im aiming for joint perservation and have had to find ways to make lifts more challenging. Maxing would destroy my tendons at this stage, on a regular basis as I once did. Size gains are somewhat plateaud now, even though strength gains are continuing weekly without an end in sight (as shown in the videos). Even despite my chest strain.
The main thing holding me back now is that my eating is not where it needs to be. I will try to hit it harder for maybe a few months. I just got 27 protein bars in. Met ** big 100 version. 400 calorie, 32 protein. I will eat 1 or 2 of those a day to get in some easy nutrition. Along with the 60-90 oz milk and other meals. Nothing crazy but I will try to force some more nutrition. Eventually there will be periods where I bust my ass with eating again, but as mentioned I want to really master slow and steady progress with some balance. Ive been growing and getting stronger steadily. Arms is really the only area that seems to not want to fucking grow for some reason. I will figure that out eventually as well. I dont believe in excuses (unless they are truly valid) but always try to assess what Im dealing with and find ways either through or around those issues.
KILL THAT SHITComment
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About to hit arms. Another pump style session. Maybe 300 lbs on the tricep pressdowns for high reps, as usual but mostly fast paced training and just pump the fuck out of the arms. This is the one area that I cannot fucking figure out how to grow. Since 2012 they have not hit a higher measurement than 19 1/2 cold (20 pumped). I did get leaner in the gut and waist by 2-3 inches and hit 19 1/2 cold, compared to when I hit the same measurement at an extremely sloppy 242 in 2012. So maybe muscle was added and fat was lost. Gut is still huge though, just less so. Though im more interested with bringing the numbers up regardless of body composition, its something to consider. I cannot train biceps ultra heavy or even hit the reps like I used to (80s for 20 on alternating db curls, for example). My tendons and biceps are just so torn up. Im assuming it has something to do with damaging those areas. I was curling way more when my arms were mid 18s,etc back in 2009. Its confusing how this shit works.
I think most long time weight lifters will end up getting larger and training more bodybuilder style at some stage. I predicted by my mid thirties this would be likely (35 now). I saw my uncle make the same transition, and he was a fucking mass monster.
Will be good just to TEAR SHIT UP and embrace that fucking burn. Im starting to really enjoy seeing how much pain I can endure. I admit, I could always push myself harder in all areas. Ive pushed my body beyond the breaking point and broke it in many places already. What I mean is, I can always push myself harder and get closer to that stage right before tearing something, before backing off and recovering. The line can sometimes be hard to determine. My training sessions still often exceed 4 hours (depending on the day) and I do get fucking restless and want to get the fuck out too. Its good though that its more balanced in some ways.
KILL THAT SHIT !!Comment
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Arms
Low volume , light
Another pump session. Massive acid and dried out throat (from acid) toward the end and joints flaring up. Didnt push volume. Good pump though. Only one series of ballistic sets with the curling dropset in the video. All other curls were slow with alot of holds mixed in.
240-241 lbs after meal (scale has me 3 lbs lighter usually)
Curved Bar With Paralell Long hands extending down (couldnt find the usual bar) (Gripped at the top with palms facing the ground)
KILOGRAMS unless noted for pressdowns
no rest til line
35x120+
65x40
95x10 (210 lb stack)
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No rest til line
300 lbs x 8 (some friction on the stack with plates pinned on, slows shit down)
255 lbs x 10
95 kilos again x10
72x10
65x10
35x20 alternating dumbbell curls
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Curved Bar Pressdowns
no rest til line
300 lbs x 5 (same issue throughout session)
255 lbs x10
95x10
80x10
65x10
55x12 alt db curls (all slow reps, alot of holds with curls today, except the ballistic dropset in the video)
Straight Bar Pressdowns
80x20
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Curved Bar Pressdowns
no rest til line
300 lbs x10
255 lbs x5
95x10
72x10
65x10
55x12 alt db curls
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V bar pressdowns
no rest til line
65x20
95x10
55x8 alt db curls
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no rest til line
95x20
72x10
65x10
55x6 alt db curls
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No rest til line (see video)
alt db curls
80x5
70x2
55x5
------------ (only ballistic curling set)
Incline Dumbbell Curls (2 notches showing)
alternating arms one at a time, one arm completes the set, next arm takes over, no rest otherwise
50x5 (matched on both arms)
50x4 (same)
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50x10 (both arms at same time)
50x9 (same)
Alternating Db curls with a reverse curl negative
no rest til line
60x3
50x5
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No rest til line
cambered bar drag curls
80x20
100x5
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Alternating dumbbell curls with reverse curl negs
50x5
Joints beat up. Done for today
video below
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