Author Topic: Dreyth's New Journal  (Read 252468 times)

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Dreyth

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Re: Dreyth's New Journal
« Reply #1470 on: May 20, 2021, 12:02:07 pm »
+1
Quote
Thurday 05/20/21

-= Workout Log =-

RDL
135 x 10
135 x 5
205 x 3
275 x 3
345 x 1
395 x 1
415 x 6 >> 3min rests.
415 x 1

DB Split Squats
60's x 10 >> 2min rests.
60's x 4

Barbell Shrugs
395 x 10 >> 60sec rests.
395 x 6
275 x 8

Hanging Leg Raises with Tuck
BW x 5
10lb ankle weights + 20lb dumbell x 10 >> 2min rests.
10lb ankle weights x 8
BW x 8

Med incline DB's 60's x 5, 90's x 5
Rear Delt Incline DB T-Flyes 30's x 12

Need to start logging again. Cutting again, planning to eat 0-100 cal every other day. On eating days I alternate between upper and lower body.

I should track my weight as well
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Dreyth

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Re: Dreyth's New Journal
« Reply #1471 on: May 22, 2021, 11:05:46 am »
+1
Quote
Friday 05/21/21

-= Workout Log =-

Incline DB Bench Press
45's x 8
45's x 5
60's x 5
60's x 2
90's x 6 (med incline) >> 3min rests.
90's x 3 (med incline)
60's x 10 (high incline)

Incline Bench Rear Delt Dumbell Flyes
30's x 12 (T-Style) >> 60sec rest.
30's x 12 (W-Style)

Standing DB Shoulder Presses
60's x 5 >> 2min rests.
60's x 3
45's x 10

DB Lateral Raises
30's x 12

Inverted Rows
BW x 12 >> 90sec rests.
BW x 8

Chin ups
50 x 5 >> 2min rests.
50 x 4

Barbell Shrugs 275 x 10
DB Split Squats 60's x 3
Hanging Leg Raises BW x 10
« Last Edit: May 24, 2021, 09:01:03 pm by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #1472 on: May 24, 2021, 09:18:56 am »
0
Quote
Sunday 05/23/21

-= Workout Log =-

RDL
135 x 8
135 x 5
205 x 3
275 x 3
345 x 1
395 x 1
435 x 1
415 x 6 >> 3min rests.
415 x 1

DB Split Squats
60's x 9 >> 2min rests.
60's x 5

Barbell Shrugs
395 x 8 >> 60sec rests.
395 x 4
275 x 8

Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights + 20lb dumbell x 8 >> 2min rests.
10lb ankle weights x 8
BW x 10

Med incline DB's 60's x 5, 90's x 5
Rear Delt Incline DB T-Flyes 30's x 12
Chin ups BW x 5

Got a little bit weaker. Might have to drop to 395lbs on the deadlifts and shrugs.
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Dreyth

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Re: Dreyth's New Journal
« Reply #1473 on: May 26, 2021, 09:26:30 am »
0
Quote
Tuesday 05/25/21

-= Workout Log =-

Incline DB Bench Press
45's x 8
45's x 5
60's x 5
60's x 2
90's x 7 (med incline) >> 3min rests.
90's x 5 (med incline)
60's x 10 (high incline)

Incline Bench Rear Delt Dumbell Flyes
30's x 12 (T-Style) >> 60sec rest.
30's x 12 (W-Style)

Standing DB Shoulder Presses
60's x 6 >> 2min rests.
60's x 4
45's x 8

DB Lateral Raises
30's x 12

Chin ups
BW x 3
50 x 5 >> 2min rest.
50 x 5

Inverted Rows
BW x 12 >> 2min rest.
BW x 8

DB Split Squats 60's x 4
Hanging Leg Raises +10lbs x 8
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Dreyth

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Re: Dreyth's New Journal
« Reply #1474 on: May 28, 2021, 11:13:08 am »
0
Quote
Thursday 05/27/21

-= Workout Log =-

RDL
135 x 8
135 x 5
205 x 3
275 x 3
345 x 1
395 x 1
430 x 1
405 x 8 >> 3min rests.

DB Split Squats
60's x 10 >> 2min rests.
60's x 2

Barbell Shrugs
395 x 8 >> 60sec rests.
395 x 4
275 x 10

Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights + 20lb dumbell x 8 >> 2min rests.
10lb ankle weights x 10
BW x 8

Med incline DB's 60's x 5, 90's x 3
DB Standing Shoulder Press 60's x 3
Bent Over Rear Delt DB Flyes 20's x 12
Chin ups 45 x 3

Tweaked my lower back a bit on the RDLs. Didn't do a 2nd set. I felt it rounding a bit.

I think I need to stretch my glutes and foam roll my T spine to help prevent this.
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Dreyth

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Re: Dreyth's New Journal
« Reply #1475 on: June 01, 2021, 04:13:43 pm »
0
Quote
Saturday 05/29/21

-= Workout Log =-

Incline DB Bench Press
45's x 8
45's x 5
60's x 1
60's x 2
90's x 7 (med incline) >> 3min rests.
90's x 5 (med incline)
60's x 10 (high incline)

Incline Bench Rear Delt Dumbell Flyes
30's x 12 (T-Style) >> 60sec rest.
30's x 12 (W-Style)

Standing DB Shoulder Presses
60's x 5 >> 2min rests.
60's x 3
45's x 10

DB Lateral Raises
30's x 10

Inverted Rows
BW x 12 >> 2min rest.
BW x 10

Chin ups
BW x 3
50 x 5 >> 2min rest.
50 x 5

Hanging Leg Raises +20lbs x 8
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Dreyth

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Re: Dreyth's New Journal
« Reply #1476 on: June 01, 2021, 04:15:34 pm »
0
Quote
Monday 05/31/21

-= Workout Log =-

RDL
135 x 8
135 x 5
205 x 5

DB Split Squats
60's x 10 >> 2min rests.
60's x 4
60's x 3

Barbell Shrugs
275 x 5
345 x 10 >> 60sec rests.
345 x 6
345 x 6
345 x 6

Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights + 20lb dumbell x 10 >> 2min rests.
10lb ankle weights x 8
BW x 10

Med incline DB's 60's x 5, 90's x 3
DB Standing Shoulder Press 60's x 3
Bent Over Rear Delt DB Flyes 20's x 12
Chin ups 45 x 3

Lower back still not feeling good. Had to cut the RDLs short.
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Dreyth

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Re: Dreyth's New Journal
« Reply #1477 on: June 08, 2021, 01:53:40 pm »
0
Quote
Wednesday 06/02/21

-= Workout Log =-

Incline DB Bench Press
45's x 8
45's x 5
60's x 3
60's x 1
90's x 7 (med incline) >> 3min rests.
90's x 5 (med incline)
60's x 10 (high incline)

Incline Bench Rear Delt Dumbell Flyes
30's x 12 (T-Style) >> 60sec rest.
30's x 12 (W-Style)

Standing DB Shoulder Presses
60's x 5 >> 2min rests.
60's x 3
45's x 8

DB Lateral Raises
30's x 10

Inverted Rows
BW x 12 >> 2min rest.
BW x 10

Chin ups
BW x 3
50 x 5 >> 2min rest.
50 x 5

Hanging Leg Raises +20lbs x 8
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Dreyth

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Re: Dreyth's New Journal
« Reply #1478 on: June 08, 2021, 01:59:26 pm »
+1
Quote
Friday 06/04/21

-= Workout Log =-

Backward Treadmill Walking
1.5mph for a few min, 2.0mph for the rest

Tibialis Raise
25

Flexor Hallucis Longus Calf Raise
25

Tibialis Raise
25

Knees Over Toes Calf Raise
25

Patrick Step
25/leg

Knees Over Toes Squat
5 x 5 >> 30sec rests.

Elephant Walk
30/leg

L-Sit (Leaning Back)
5 x 12sec/leg >> No rests.

RDL
135 x 8
135 x 5
205 x 5
205 x 3
275 x 1
345 x 1
410 x 3

Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights + 20lb dumbell x 8 >> 2min rests.
10lb ankle weights x 10
BW x 10


Starting the Knees Over Toes Guy program. The Zero program which is all bodyweight for now. Need to get some equipment so I can really load up the tib exercises, natural GHRs, and load the soleus
« Last Edit: June 08, 2021, 02:06:06 pm by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #1479 on: June 08, 2021, 02:05:08 pm »
0
Quote
Sunday 06/06/21

-= Workout Log =-

Incline DB Bench Press
45's x 10
45's x 5
60's x 4
60's x 1
90's x 7 (med incline) >> 3min rests.
90's x 5 (med incline)
60's x 10 (high incline)

Incline Bench Rear Delt Dumbell Flyes
30's x 12 (T-Style) >> 60sec rest.
30's x 12 (W-Style)

Standing DB Shoulder Presses
60's x 5 >> 2min rests.
60's x 3
45's x 10

DB Lateral Raises
30's x 12
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Dreyth

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Re: Dreyth's New Journal
« Reply #1480 on: June 08, 2021, 02:09:53 pm »
0
Quote
Monday 06/07/21

-= Workout Log =-

Backward Treadmill Walking
1.5mph for a few min, 2.0mph for the rest

Tibialis Raise
25

Flexor Hallucis Longus Calf Raise
25

Tibialis Raise
25

Knees Over Toes Calf Raise
25

Patrick Step
25/leg

Knees Over Toes Squat
5 x 5 >> 30sec rests.

Elephant Walk
30/leg

L-Sit (Back Flat on Wall)
Alternating leg lifts x 60sec

RDL
135 x 8
135 x 5
205 x 5
205 x 3
275 x 3
345 x 1
405 x 6

Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights + 20lb dumbell x 8
10lb ankle weights x 10
BW x 10

Barbell Shrugs
275 x 8
275 x 8
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Rix

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Re: Dreyth's New Journal
« Reply #1481 on: October 15, 2021, 07:23:17 pm »
0
I just started the KOTG program. How are you liking it?

Dreyth

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Re: Dreyth's New Journal
« Reply #1482 on: November 19, 2021, 04:05:49 pm »
0
I just started the KOTG program. How are you liking it?

saw some improvement for a little, and then not much else. been too lazy to keep up with it.

i need to start back up again. my main gripe about the program is that there is barely ANYTHING to target glute med weakness in there. lots of knee problems stem from a weak glute med.

im planning on finding a decent physical therapist in my area for a full assessment. it's just hard finding one who is very competent and isnt working at a money machine mill full of old people doing cookie cutter exercises

likewise i didnt notice a single TFL stretch in the program. tight/overactive TFLs is another cause of knee pain. i feel knee pain relief immediately after doing a decent TFL stretch, but only by about 50%. still great though
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FP

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Re: Dreyth's New Journal
« Reply #1483 on: November 19, 2021, 10:06:16 pm »
0
I just started the KOTG program. How are you liking it?

saw some improvement for a little, and then not much else. been too lazy to keep up with it.

i need to start back up again. my main gripe about the program is that there is barely ANYTHING to target glute med weakness in there. lots of knee problems stem from a weak glute med.

im planning on finding a decent physical therapist in my area for a full assessment. it's just hard finding one who is very competent and isnt working at a money machine mill full of old people doing cookie cutter exercises

likewise i didnt notice a single TFL stretch in the program. tight/overactive TFLs is another cause of knee pain. i feel knee pain relief immediately after doing a decent TFL stretch, but only by about 50%. still great though

It's cool that this came up in your log, I just today realized that my glute medius wasn't activating on my sprints in my left leg. I have had some injuries on that leg for years prior - a groin strain that may have been a labrum tear that i never quite recovered from as well as a pretty severe PCL tear that all may have to do with bad motor patterns.
I've been figuring out all this stuff over time in my log but my squatting pattern had some kind of dysfunction between knee and ankle where they were moving in different planes: ankles collapsing outwards and weight not distributed across my entire foot (but only on the anterior ball), also causing some arch dysfunction in my foot.The glute med when squatting I'm pretty sure pulls the tibia (*femur) so its moving in one plane of motion (and groin flexibility is required to maintain that movement into a deep squat), so all these years when i was squatting i built up bad patterns where for part of the movement the glute med was inactive, and that carried over to sprinting.
Hmm on further consideration I have also historically been unable to get full dorsiflexion in my ankle on that leg, that probably has something to do with it as well. Sorry this was kind of ranty and personal to me but felt on topic

Edit: i just figured it out ! Apparently i have more dorsiflexion ROM in the ankle when i evert the foot, and i thought i needed this extra ROM to deep squat. But doing that throws it out of alignment with the rest of the leg and might be what is disconnecting the glute med and causing it not to fire.

Yo and that also could be why louie simmons teaches wide stance box squat, because its impossible for your foot to evert and glute med/min have to fire to maintain wide stance throughout

Nvm glute med and min pull the femur mostly up not to the side  :derp: might change as you move deeper into a squat or whatever movement though
« Last Edit: November 20, 2021, 04:28:22 pm by FP »

Dreyth

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Re: Dreyth's New Journal
« Reply #1484 on: November 26, 2021, 05:59:05 pm »
0
Another thing to keep in mind:

Sometimes a muscle will be overactive NOT due to another muscle being overstretched, but due to stability issues instead. If you don't have decent hip stability you may experience mobility/flexibility restriction. Why?

The CNS/proprioception basically prevents you from reaching a certain ROM (though your muscles are flexible enough for it) because it will put you deep into instability. As a result you'll have other muscles being hypertonal (overractive) because they are working overtime to keep you stable. To fix this, work on your stability where it' slacking, and the ROM immediately improves after that.

Dean Somerset has some good info on this.
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