Project Mass - Let's get BEEFY! (With homo-erotic back photo)

Forearm problem is winding me up now.

I'm stuck between 2 minds of testing it out or leaving it another week or so.

It's a slight nagging feeling and feels very much like a tight muscle. I've had 2 lots of sports massage on it already, stretched it, foam roller, etc. without that much improvement.

Weight yesterday, 176lbs.

First upper body session back:

Flat Dumbell Bench: 35kg dbs x 8, 40kg x 2 x 8
Pull Ups: 15, 14, 12, 12. (short rest)
Weighted Dips: 20kg x 15, 14, 12 (short rest)
Chest Supported Incline Rows: 1 pin from bottom of stack x 3 x 8

Lat Raises: 12.5kg x 3 x 10

DONE.

No pain from forearm really, so very pleased about this. This whole session was blasted out very quickly with very little rest and insane pumps. Start adding some weight next session, good show.

Hill sprints yesterday.

Nice and high on the puke-ometer

Pulled my achilles somehow at work. Quite niggly. Calves seem to be an ongoing issue for me, which I believe is contributing to the knee issues even though they've both been fine for the time being.

Yesterday I did:

Weighted Neutral Grip Pull ups: me x 5, 10kg x 5, 25kg x 4 x 5
Parallel Bar Dips: me x 5, 20kg x 5, 35kg x 4 x 5
Deads: 100kg x 5, 120kg x 5, 130kg x 2 x 5

RC work. Done.

Today's workout:

1 arm Cable Pulls: 10 pins x 12, 11 pins x 10, 12 pins x 2 x 10
Single arm standing OH DB press: 15kg x 10, 20kg x 3 x 10 (Very cautious of overhead work tbh, but gladly no discomfort)
Single Leg Bulgarian Split Squats: 20kg DBs x 4 x 10
Single arm tricep pushdowns: 6 pins x 3 x 8, 5 pins x 10

RC work to finish.

Today's workout: (light)

High Pulls: 30kg x 2 x 20
Incline DB Bench: 20kg DBs x 20, 22.5kg DBs x 20
Front Squats: 30kg x 20, 40kg x 20
Hammer Curls: 15kg DBs x 18, 15

Slight niggle in my left hip, no doubt related to the calf problem.

Deads should be fun on monday then!

Today's workout:

Neutral Grip Pull Ups: me x 5, 10kg x 5, 25kg x 5, 26.5kg x 3 x 5

Parallel Bar Dips: me x 5, 20kg x 5, 37.5kg x 2 x 5 (Niggle in sternum), 20kg x 20

Deads: 100kg x 5, 130kg x 3 x 5 - piece of piss.

Cuff work

Yesterday's workout - **** session.

1 arm DB Row: 42kg x 15, 13, 12 (1 min rest)

Standing 1 arm OH DB Press: 25kg x 3 x 8

Front Squats: 60kg x 4 x 10 ATG and very strict with 1 minute rest. Quite easy tbh.

1 arm cable Tricep extensions: 6 plates x 3 x 8

ILL.

Sidelined for the next few days at least. Rubbish.

Had an unbelievably hard workout because of my recent illness.

I felt weak, nauseas, had a pounding head, and sweated loads.

Won't even bother listing the session it was so pathetic.

Shook the illness off, but wasn't feeling 100% today so didn't push too far.

Weighted pull ups: 25kg x 6, 2 x 5

Flat DB Bench: 42kg DBs x 3 x 6

Deads: 130kg x 3 x 5

Machine Rows: 103kg x 2 x 8

Yesterday's pumping looked like:

1 Arm cable pulls: 13 pins down x 3 x 10

Standing 1 arm OH DB press: 25kg DB x 6 **** reps (This felt awkward, awful and wobbly), 22.5kg x 2 x 10

Front Squats, ATG: 65kg x 10, 2 x 8

Face Pulls: 8 pins x 2 x 12

Single arm tricep extensions: 6 pins x 3 x 8

Had an upper body session today:

Chest supported machine rows: 103kg x 3 x 10, 8

Flat DB Bench Press: 40kg x 3 x 10

Pull ups: 20, 18, 17

Weighted Dips: 20kg x 20, 18, 18

Shoulder work

Lower:

ATG Front squats: 60kg x 5, 70kg x 5, 80kg x 3 x 5

RDLs: 60kg x 10, 100kg x 8, 110kg x 2 x 8 - piece of piss.

Calves and abs to finish.

Upper:

Pulldowns: 84kg x 10, 93kg x 8, 7, 84kg x 10

Machine Chest Press: 94.5kg x 10, 100kg x 2 x 8

1 arm DB Rows: 42kg x 15, 14, 12

Push ups: 40, 40

Dips: BW x 32

Finished off with arms and shoulders

Upper:

Pulldowns: 84kg x 10, 93kg x 8, 7, 84kg x 10

Machine Chest Press: 94.5kg x 10, 100kg x 2 x 8

1 arm DB Rows: 42kg x 15, 14, 12

Push ups: 40, 40

Dips: BW x 32

Finished off with arms and shoulders

Lower:

Front Squats: 60kg x 8, 70kg x 8, 80kg x 3 x 6

Ham Curls: 1 pin from bottom x 2 x 8, 2 pins from bottom x 12

Calves and abs.


Because of my sprained wrist, the next session will be bizarre. It will be using the wrist straps with the cable stack, trying to do what I can.

Hi Mate, lookin good in the avatar and back photo's.

Sounds like you get a lot of niggles with your body, good on you for keeping at it!

Tore ligaments in my wrist a couple of weeks ago, so rather than make it worse I'm resting up on the upper body work for 4-6 weeks. Not what I want, but better than making it worse.

Training legs hard and heavy still and have been lifting 2 x a week, rotating between front squats and zercher squats as the main focus.