151
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 06, 2020, 08:08:22 am »
Thanks for the tips! I have a foam roller at home that i barely use. Time to dust it off
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152
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 05, 2020, 06:19:27 pm »
Yep! I remember the first time these knee issues came up where they would swell the next day and last for a week or more. I hadnt played ball in a year. Then i put like 100lbs on my squat and gained 15lbs of bw... signed up for a bball league and after the first game it happened. After the second game (the next week) i was finished lol
Physical therapist had me doing tons of glute medius work, and it helped. I have valgus collapse
Years ago i had jumpers knee, but IT band rolling and VMO activation fixed that
Physical therapist had me doing tons of glute medius work, and it helped. I have valgus collapse
Years ago i had jumpers knee, but IT band rolling and VMO activation fixed that
153
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 04, 2020, 12:02:53 pm »Quote
Monday - 02/03/20
Weight:
-= Workout Log =-
45° Incline DB Press
45's x 12 >> 3min rests.
40's x 8 >> This 45 degree incline is feeling great! Already see more separation between pecs and clavicles.
60's x 5 >> Increased from 90x6 to 90x7, but my back up sets certainly suffered from it.
60's x 3
90's x 7
60's x 10
60's x 8
60's x 8
DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rests.
20's x 12 (T-style)
20's x 10 (T-style)
20's x 12 (W-style)
20's x 10 (W-style)
20's x 8 (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
15's x 15
15's x 15
Chin Ups
BW x 5 >> 2min rests.
+25 x 3 >> Strange I ddin't improve based on how light the bw warm ups felt.
+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
Overhead Cable Tricep Extension
45 x 5
65 x 8
55 x 8
T-Bar Rows
45 x 5 >> 2min rests.
90 x 2
135 x 1
170 x 8
170 x 6
170 x 5
Barbell Shrugs
135 x 10 >> 60sec rests.
225 x 5
335 x 20
335 x 12
335 x 8
Chin Ups
BW x 6
+30 x 2
+50 x 6
+50 x 4
+50 x 4
Cable Ab Pulldowns
90 x 5 >> 2min rests.
115 x 8
115 x 6
115 x 5
Knees still no good. Perhaps I could have deadlifted, but played it safe. I hit upperbody again and did a ton of volume. My lifst were weak towards the end (like chin ups dropping from 50x8 to 50x6) and I was cramping up throughout the day, so I was probably very low on carbs... especially on having a full day fast the night before minus a single spoon of honey.
I need to read kelly baggets "bullet proof knees" and change my lowerbody training. I also need to get an MRI done and get a proper diagnosis and physical therapy routine for my knees. Gotta start thinking long term. I can't even perform my 5 daily prayers properly since I can't bend my knees all the way without discomfort.
154
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: February 01, 2020, 03:00:05 pm »Quote
Saturday - 02/01/20
Weight:
-= Workout Log =-
45° Incline DB Press
45's x 12 >> 3min rests.
40's x 8 >> I think I'll stick with a 45 degree incline, not 37.5.
60's x 5
60's x 3
90's x 6
60's x 12
60's x 12
60's x 12
DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rests.
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
15's x 12
Chin Ups
BW x 5 >> 2min rests.
+25 x 3 >> Strange I ddin't improve based on how light the bw warm ups felt.
+50 x 8
+50 x 5
+50 x 4
T-Bar Rows
90 x 5 >> 2min rests.
135 x 2
170 x 8
170 x 5
170 x 5
Barbell Shrugs
135 x 10 >> 60sec rests.
225 x 5
315 x 25
315 x 12
315 x 12
Cable Ab Pulldowns
90 x 5 >> 2min rests.
115 x 8
115 x 6
115 x 5
Hanging Leg Raises
12
My knees are wrecked lol. Did upper body today instead of lower body since i can't even bend my knees all the way. This is what playing basketball led to the few times last week. Really need to get an MRI and do PT.
155
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 31, 2020, 02:56:02 pm »
Did a little traveling visiting people and took a few days off from lifting. Full day fast today since my hosts fed me like a king lol. Back to weights tomorrow hopefully
156
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 27, 2020, 11:04:04 am »Quote
Sunday - 01/26/20
Weight:
-= Workout Log =-
45° Incline DB Press
50's x 8 >> 3min rests.
60's x 5 >> Higher incline. This was pretty tough.
70's x 3
80's x 2
90's x 5
70's x 10
70's x 8
60's x 12
DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rests.
20's x 15 (T-style)
20's x 15 (W-style)
20's x 15 (W-style)
65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 12
20's x 10
20's x 10
15's x 12
Chin Ups
BW x 5 >> 2min rests.
+35 x 2
+65 x 1
+50 x 8
+50 x 5
+50 x 5
Bent Over T-Bar Rows
90 x 5 >> 2min rests.
135 x 2 >> This different gym I went to today didn't have a chest rest for these. Much tougher this way.
170 x 6
135 x 10
135 x 10
157
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 25, 2020, 05:27:44 pm »
Shot around today again. Got a little closer to dunking.
Played this guy 1 on 1 twice, i lost the first one 17-9, won the second 16-8. My 3 was on fire. But this guy was super quick. And he had a nasty step back 3.
It's been so long since I've played pick up that seeing people hit step back 3's is like what... i remember years ago everyone was chucking up deep 3's (thanks curry) but now with harden killing it, they've added a step back to that lol.
Played this guy 1 on 1 twice, i lost the first one 17-9, won the second 16-8. My 3 was on fire. But this guy was super quick. And he had a nasty step back 3.
It's been so long since I've played pick up that seeing people hit step back 3's is like what... i remember years ago everyone was chucking up deep 3's (thanks curry) but now with harden killing it, they've added a step back to that lol.
158
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 25, 2020, 05:26:25 pm »Quote
Friday - 01/24/20
Weight:
-= Workout Log =-
Squat
135 x 10 >> 3min rests.
135 x 5
185 x 5
225 x 1
275 x 1
315 x 1
335 x 1
295 x 8
295 x 5
295 x 5
RDL
135 x 8
225 x 3
315 x 2
365 x 1
405 x 5
Lying Leg Curls
110 x 10 >> 2min rest.
110 x 8
Hack Squat Machine Calf Riases
450 x 8
590 x 15 PR
590 x 15 PR
590 x 12 PR
590 x 10 PR
Cable Ab Pull Downs
90 x 5 >> 2min rests.
115 x 12
115 x 8
115 x 6
Alright, so,
my knees felt kind of brittle after having a heavy shot around by myself yesterday. THe 315 and 335 squat didn't feel too good. So I decided to lower the weight and hit 8 reps. It was definitely an 8RM for me. It felt alot better, on the 2 back up sets of 295x5, I didn't feel any discomfort in my knees whatsoever.
I think I'll stick with these slightly higher reps on the squats. I have to think long term and do what's best for my joints.
It made my glutes pretty tired, so I donly did one set of RDLs and threw in some ham work after that.
159
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 25, 2020, 05:16:09 pm »
Thursday
shot around a lot. been forever since i played basektball. built up a sweat. couldn't dunk, my movement efficiency is garbage. squat ratio is at about 1.8 so i should be up there in a couple of weeks with some light pickup games
shot around a lot. been forever since i played basektball. built up a sweat. couldn't dunk, my movement efficiency is garbage. squat ratio is at about 1.8 so i should be up there in a couple of weeks with some light pickup games
160
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 25, 2020, 05:14:51 pm »Quote
Wednesday - 01/22/20
Weight:
-= Workout Log =-
37.5° Incline DB Press
40's x 12 >> 3min rests.
40's x 8 >> Back up set went from 3 to 5.
60's x 5
60's x 3
90's x 9
90's x 5
90's x 3
60's x 12
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
20's x 8
20's x 8
T-Bar Rows
90 x 5 >> 2min rests.
135 x 2
180 x 8 PR
180 x 6 PR
180 x 5 PR
Chin Ups
BW x 5 >> 2min rests.
+40 x 2
+50 x 8
+50 x 4
+50 x 4
Cable Ab Pulldowns
90 x 5 >> 2min rests.
115 x 10
115 x 6
115 x 5
Barbell Shrugs
135 x 8 >> 60sec rests.
225 x 5
315 x 25
315 x 12
315 x 8
161
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 25, 2020, 05:09:19 pm »Quote
Monday - 01/20/20
Weight:
-= Workout Log =-
Squat
135 x 10 >> 3min rests.
135 x 5
185 x 4
225 x 1
275 x 1
315 x 1
335 x 1
315 x 5
315 x 2
315 x 1
RDL
135 x 8 >> 3min rest.
225 x 3
315 x 2
365 x 1
405 x 5
405 x 1
Standing Machine Calf Raises
180 x 8
270 x 17
270 x 12
270 x 12
270 x 12
Barbell Shrugs
315 x 5 >> 60sec rests.
335 x 20
335 x 12
335 x 8
Cable Ab Pull Downs
90 x 5 >> 2min rests.
115 x 12
115 x 6
115 x 4
162
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 18, 2020, 01:14:41 pm »Quote
Saturday - 01/18/20
Weight:
-= Workout Log =-
37.5° Incline DB Press
40's x 12 >> 3min rests.
40's x 8 >> Increased to 9 reps, but the back ups suffered from it lol
60's x 5
60's x 3
90's x 9
90's x 3
90's x 3
60's x 12
DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rest.
20's x 15 (W-style) >> Back up to 15 reps on first set.
65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 8 >> Sets may have suffered here after increased on the rear delt work.
20's x 6
20's x 6
Chin Ups
BW x 5 >> 2min rests.
+40 x 2
+50 x 8
+50 x 5
+50 x 4
T-Bar Rows
90 x 5 >> 2min rests.
135 x 2
170 x 8
170 x 6
160 x 5
Barbell Shrugs
335 x 12 >> These didn't feel good at all... stopped short. Should add a warm up set first.
163
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 18, 2020, 08:26:36 am »Quote
Thursday - 01/16/20
Weight:
-= Workout Log =-
Squat
135 x 10 >> 3min rest.
135 x 5 >> Warm ups felt so good. All of a sudden I felt very weak in my legs.
185 x 5 >> It could be because my pre-workout meal wasn't as how it usual is. Didn't have enough oats, and didn't drink whey.
185 x 3 >> And the pre-workout makes a big difference considering I'm fasted the day before lifting.
225 x 3
225 x 1
225 x 1
275 x 1
315 x 1
345 x 1
315 x 5
315 x 2
RDL
135 x 8 >> 3min rest.
225 x 3 >> As I thought, the RDL would go back up quickly after adding in a day where I work up to a single.
315 x 2 >> High frequency = king
365 x 1
405 x 5
Barbell Shrugs
315 x 5 >> 60sec rests.
335 x 20
335 x 12
335 x 8
Hack Squat Machine Calf Raises
+450 x 8 >> 60sec rests.
+590 x 15
+590 x 10
+590 x 10
Cable Ab Pull Downs
90 x 5 >> 2min rests.
115 x 12
115 x 6
115 x 4
164
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 15, 2020, 11:10:19 am »Quote
Tuesday - 01/14/20
Weight:
-= Workout Log =-
37.5° Incline DB Press
40's x 12 >> 3min rests.
40's x 8 >> Added another set of 90's, don't want to get stuck at 90x8.
60's x 5
60's x 3
90's x 8
90's x 5
90's x 3
60's x 12
DB Rear Delt Flyes on Incline
20's x 12 (T-style) >> 60sec rest.
20's x 15 (W-style)
65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 10
20's x 8
20's x 6
T-Bar Rows
90 x 4 >> 3min rests.
135 x 2
170 x 12
170 x 6
170 x 8
Chin Ups
BW x 5 >> 3min rests.
+25 x 2
+50 x 5
+50 x 5
+50 x 4
RDL
135 x 8 >> If there's one thing I learned in my decade+ of lifting...
225 x 3 >> ... it's that I respond very well to high frequency, even if low volume.
315 x 2
365 x 1
405 x 1
Barbell Shrugs
315 x 25
165
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 13, 2020, 07:35:50 pm »Did 365 feel heavy?
Felt like a near max! Max was probably 375. That puts 92% of my max at 345lbs which sounds like a good top set