Adarq.org

Gym work 7 (traditional strength training day):

Dumbbell Bulgarian split squats:

55x8
55x8

Triceps pulldowns (V grip):

20x10
30x10
30x10 (good)

RDL:

50x10
80x8
80x8 (risky, will see how my back reacts to this)

Leg extensions (with toes pointed out):

56x10
64x10
64x10

Leg curls:

56x10
64x10
64x10

Cable lat pulls (V grip):

32x10 (very easy)
48x10 (very easy)
64x10 (easy)

Some kinetotherapy exercises

Bodyweight: 92.2 kg (+0 kg)
Sleep length&rating: 1:20-9:30 - 8h10m, 4/5
Exhaustion level: 7/10
Time of day/spent at gym: 14:08-15:02/54 min

Comments:

Did BSS with 27.5 kg dumbbells this time but I was a bit tired. Also did RDLs, which is risky with my back condition. Will see how my back reacts to this tomorrow, as it gets worse in the next days after the workout day itself. Workout felt really good.

Gym work 5:

Dumbbell Bulgarian split squats:

60x10
60x10

Leg extensions:

48x10
56x10
72x10

Leg curls:

48x10
56x10
72x10

A bunch of lat pulls:

48x10 (front, narrow grip to chest)
48x10 (very wide grip to back of head)
48x10 (wide grip to back of head)
48x10 (up, narrow grip to chest)

Ab machine crunches:

72x10
72x10

Bodyweight: 92.2 kg (+0 kg)
Sleep length&rating: 8h30m, 4/5
Exhaustion level: 7/10
Time of day/spent at gym: 15:13-15:50/37 min

Comments:

Surprisingly strong BSS. First time using 30 kg dumbbells in years. Right leg much weaker than left leg. The lat pulls to back of head caused me neck and head pain, shortly after. Will only use pulls to chest from now on. Was able to do 2 pistol squats on my left leg with a 10 kg plate held in front of me, despite the previously done BSS.

Gym work 5:

Dumbbell Bulgarian split squats:

40x10
40x10

A bunch of lat pulls:

48x12
48x12
48x12 (focus on slow, long TUT)

One-leg landmine deadlifts:

15x10
15x10

Landmine push press + twists:

15x10+15x10
15x10+15x10

Ab machine crunches:

48x10
64x10

Bodyweight: 92.2 kg (-0.4 kg)
Sleep length&rating: 7h7m, 3/5
Exhaustion level: 8/10
Time of day/spent at gym: 17:56-18:47/51 min

Comments:

A good workout. Went with dumbbell BSSs to not load the back that much. Will see how bad neck pain is after doing the landmine push presses.

Gym work 4:

High bar squats:

20x10
20x10
60x10
60x10
60x10

Bench press:

20x10
40x10
50x10
50x8

Cable kickbacks:

20x15

Leg extensions:

72x10

Leg curls:

72x10

Bodyweight: 91.6 kg (+0.2 kg)
Sleep length&rating: 7h40m, 3/5
Exhaustion level: 9/10
Time of day/spent at gym: 14:21-14:59/38 min

Comments:

First squats in more than a month. Went with high bar. Felt somewhat difficult and some pressure on my neck. Again, felt exhausted quickly.

Gym work 2:

Some kettlebell exercises

Bench press:

20x10
30x10
50x5
65x5
50x10

Glute cable pullbacks (each leg):

25x15
25x15

Leg extensions:

48x15
64x15

Leg curls:

48x15

Some kynetotherapy exercises

Bodyweight: 91.8 kg (+0.0 kg)
Sleep length&rating: 8h10m, 5/5
Exhaustion level: 9/10
Time of day/spent at gym: 13:34-14:03/29 min

Comments:

Tried some strength work, let's see how my body reacts.

I don't know, even after 10+ doctor visits. MRI shows issues in the C3-C4, T4-T5, T6-T7 and T11-T12 (or something like that, I don't remember). Not hernias but "protusions". The problem is that it's already been almost three years of non-stop, daily chronic pain, and weird sensations in the body (for example, if I stay on my belly in a particular way it feels like something really bad is about to happen (no way to describe it)). Right now I have very bad cervical "soreness", I think my body automatically tenses up the trapezius and capitis muscles to take off some of the weight of my body from the neck, so eventually these muscles get very overworked and feel terrible.

I've started doing kinetotherapy... I'm kind of tired from doing it in the last 4 days. Not much progress to report. I think I might be fucked for life and this might be my new reality, because whatever I do it doesn't work.

Gym work 1:

Glute cable pullbacks (each leg):

25x15
33x15
33x15
33x15

Hip flexor pullups (each leg):

15 s iso hold + 10x10
15 s iso hold + 10x10

Bench press:

20x5
40x5
65x6 old age
65x5
65x5

Leg extensions:

56x15
56x15
56x15

Leg curls:

56x15
56x15
56x15

Bodyweight: 91.4 kg (+0.0 kg)
Sleep length&rating: 6h45m, 3/5
Exhaustion level: 7/10
Time of day/spent at gym: 16:37-17:21 / 43 min

Comments:

Spinal pain and some weakness in legs and arms, cervical, thoracic and lumbar pain. So I'm switching to exercises that don't load the spine. Even the bench press kind of loads the spine in the thoracic area.