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Hot!6% or bust!

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Brett
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Re: 6% or bust! 2018/12/15 05:10:43 (permalink)
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Strong pin press mate!

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
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Re: 6% or bust! 2018/12/15 08:04:50 (permalink)
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Brett
Strong pin press mate!


Cheers Brett! It was a couple inches off the chest as was trying to overload the triceps, didn’t have my sleeves on so it wasn’t too bad.

Booked in for Physio Wednesday as pretty much every joint in my right arm is knackered, and pretty sure done something unpleasant to my bicep tendon too. As with most things age related I long for the days gone by when could just train flat out all the time and never get a twinge!
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Re: 6% or bust! 2018/12/17 09:09:06 (permalink)
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16/12

Lat raises
10 x 10 x 3
12 x 10
16 x 10
20 x 10

Seated overhead pin press (nose level)
50 x 10 x 2
50+red band x 10
70 + red band x 10
100+ red band x 1
80+ red band x 10
70+ red band x 20

Then lots of seated lat raises, bent over rear delt raises, cables

Shrugs
Up to 180 x 15

Calves
Abs

Pretty hampered by pain in bicep, elbow and shoulder on my right arm. Glad I’ve got Physio on Wednesday!

On happier news it was a refeed day so 1 and a half large dominos followed by mince pies, stollen and ice cream
#43
Brett
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Re: 6% or bust! 2018/12/17 19:49:48 (permalink)
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^ Hell of a feed there.
 
Any idea what the issue is with the arm? Ongoing?

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
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Re: 6% or bust! 2018/12/17 20:10:00 (permalink)
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Brett
^ Hell of a feed there.
 
Any idea what the issue is with the arm? Ongoing?


I did feel a little queasy by the end of the day!

I think the arm is all tendon related- the back of the elbow feels like tendinitis and I think the inner bicep is a tendon tear/pull. A couple of weeks ago I was doing underhand oly bar rows and felt this very strange crunching feeling from the bicep area, but the bicep itself is intact (thankfully as I have torn one previously on atlas stones).

I guess it boils down to overuse, no deloading, minimal stretching and no proactivity in looking after such things!
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Re: 6% or bust! 2018/12/21 12:05:02 (permalink)
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Been training over the last three days, nothing much to report (and I forget what I’ve done)

Had Physio, he thinks it’s tendonitis in Bicep and bursitis in the elbow. Been icing and taking naproxen and all seems to be inproving.

Used an abductor machine for the first time in my whole life yesterday and can feel it today! Just shows you need to mix up your training to keep improving
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Re: 6% or bust! 2018/12/23 07:29:13 (permalink)
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22/12

One arm pull downs to warm up

Tried pull ups- no way that was happening!

15” rack pulls
70 x 10
110 x 5
140 x 5
180 x 12
210 x 8
180 x 15

Chest supported row

Seated high row
Seated row concentrating on upper back

Pull downs superset with rows

45 hyper (bw and weighted)

Ham curls

Calves

Abs
#47
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Re: 6% or bust! 2018/12/24 07:39:20 (permalink)
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23/12

Strict press
60 x 10
80 x 5
100 x 1 x 2 (30 second between)
80 x 8
60 x 15

lat raises

10 x 20 x 3
14 x 10
16 x 10
18 x 10
22 x 10

Rear delts

One arm strict

30 x 10
34 x 8
38 x 6

Shrugs
60 x 20
100 x 15
140 x 15
180 x 15 / 140 x 10 / 100 x 20

Rear delt rows

Cable crucifix type of thing

Close grip feet up bench
60 x 10
90 x 10
110 x 10
125 x 5
100 x 100 / 80 x 10 / 60 x 10

Dips
Bw x 20
+ 20 x 20
+ 40 x 20
Bw x 20

Pushdowns (rope, straight, one arm, overhead)

Cg feet up push ups
Bw x 30

Calves
#48
Brett
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Re: 6% or bust! 2018/12/25 18:57:01 (permalink)
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Pullups are tough mate. You got a decent amount of strength though so should be able to get a few out? Unless you are carrying a few extra kgs though of course!

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
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Re: 6% or bust! 2018/12/25 22:20:49 (permalink)
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Brett
Pullups are tough mate. You got a decent amount of strength though so should be able to get a few out? Unless you are carrying a few extra kgs though of course!


It’s the bicep tendon issue which is hampering me greatly! Can normally bash a fair few out, normally adding 20-40kg as well. It felt pretty much like my arm was going to snap at th elbow so I thought better of it!
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Re: 6% or bust! 2018/12/26 15:41:08 (permalink)
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Ah fair enough lol. Thought it was strange but forgot about the bicep. Good move not forcing it though for no real gain.

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
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Re: 6% or bust! 2018/12/26 16:17:17 (permalink)
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Brett
Ah fair enough lol. Thought it was strange but forgot about the bicep. Good move not forcing it though for no real gain.


I probably would have forced it (being generally retarded about such things) but it was literally incapable of shifting my weight. It’s pretty depressing seeing as I need to work my biceps but physically can’t
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Re: 6% or bust! 2018/12/29 07:19:05 (permalink)
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27/12

High bar
60 x lots
80 x 20
100 x 20
120 x 10 x 2
100 x 20
80 x 20
60 x Rep out

Just deadlifting to the knee and pausing

60 x 3
100 x 3
120 x 3
140 x 3
160 x 3
180 x 3
Then paused and full rep
140 x 10

Leg press
Up to 360 x 20

Split squats/ Bulgarian split squats

Inner and outer abductor machine

Leg ext

Calves

Abs

28/12

Decline bench
60 x Lots
90 x 10
110 x 15
130 x 8
100 x 20 x 3

Seated cables

Incline

50 x 10
80 x 10
100 x 10 x 2
80 x 20 x 2

One arm cable crossovers

Feet up flat bench
70 x 10
90 x 15
100 x 10
90 x 15
Rep out on 70

More cables

Lots of rear delts

Abs

Calves
#53
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Re: 6% or bust! 2018/12/29 23:05:44 (permalink)
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29/12

Unilateral pull downs to warm up

15” rack pulls
60
100 x 3
140 x 3
180 x 3
200 x 12
240 x 3
180 x 15
190 x 5
210 x 5
170 x 20

Seated row
Chest supported row

45 degree hyper
Bw x 20
+ holding 12kg kB x 20
+20kg kB x 20

Rows, cables etc - concentrating on contracting back and rear delts

Abs and core

Calves

Deadlifts feeling rapid and good, will keep upping weight and volume for a bit.
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Re: 6% or bust! 2018/12/31 07:16:07 (permalink)
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30/12
Lat raises
10 x 10 x 3
12 x 10
14 x 10
16 x 10
18 x 10
20 x 8


Strict press

50 x 3 x 2
80 x 3
100 x 1 f2
105 x f,f
80 x 5 x 2
50 x 20+

Seated lat raises
10 x 20 x 3

Standing lat raises
Drop set 20/18/16/14/12/10/red band all x 10

One arm standing dumbbell press
30 x 5
36 x 5

Seated military press against red bands
+70 x 5

Shrugs
Up to 170 x 20

Dips
Bw x 30

Feet up cg bench
80 x 10
100 x 10
120 x 8
100 x 10 (feet off bench) x 2
Drop set 100/80/70/60 all x 10

Pushdowns x a few

Calves abs

Training this afternoon but going to finish the year 8% at 106kg. Will be training with a classic bodybuilding competitor next year, and also seeing his coach. My diet is poor at the minute (basically just a starvation diet) and training is haphazard at best. With some proper direction hopefully I can make some progress!
#55
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Re: 6% or bust! 2019/01/02 14:03:17 (permalink)
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31/12

Leg curls

High bar
60 x lots
80 x 10 x 2
110 x 10
130 x 10
100 x 23,15, 15
60 x 30

Leg press
Up to 360 x 20
200 x 50
Single leg
100 x 10 x 4

Walking lunges

Leg curls
Leg ext
Abductor (inner and outer)

Calves
Abs
#56
Brett
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Re: 6% or bust! 2019/01/02 17:58:45 (permalink)
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Hope you had a good xmas/happy new year bud.
 
Definitely need to get ontop of the food though mate. It will hold you back.

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
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Re: 6% or bust! 2019/01/02 22:16:52 (permalink)
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Cheers Brett, it was a strange one due to some marital woes, so I hope yours was a little more straightforward and enjoyable!

I do think I need some proper coaching input as I can eat to lose weight as that’s pretty straightforward, but when it comes to eating to gain weight I’m not as confident. Now I’ve lost the weight I’ve developed a phobia of piling the pounds on again!
#58
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Re: 6% or bust! 2019/01/03 10:18:15 (permalink)
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2/1/19

Decline bench
50 x many
80 x 10
100 x 10
120 x 12 x 3
100 x 15 x 3
(Had to wear sleeves over 100 as elbow in agony)

Seated cable crossovers x 4

Incline bench
50 x lots
80 x 15
100 x 10 (painful)
80 x 15 x 3 (slow, to throat)

One arm cable (targeting outer chest)

Feet up flat bench
50 x lots
80 x 15 x 3 (getting unbalanced with elbow pain now)
40 x 80

More cables
Pullover machine x 4

Abs

Calves

Getting quite demoralised with the injuries I’m carrying now, but there was a bloke in the gym training who had no legs (literally) and that put it into perspective.

Starting with a new training partner tonight so that should help with revitalising training.

The gym I currently use is a god awful commercial gym and there are some right sights in there- there are two young lads (18ish, 60kg at 6’ plus) who “squat”. They have the pad on, fingerless gloves and sport soccers belts on. They basically do a knee dip (travel about 4-5”) and keep adding more weight. They get to 120kg and every time it looks like they are seconds away from folding over like deck chairs. I should try and offer some advice but don’t want to look like ‘that guy’ in the gym offering unsolicited advice- but it makes me wince when they do it!
#59
Brett
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Re: 6% or bust! 2019/01/03 15:41:15 (permalink)
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Lol. They have their own journey to make and will seek out the answer to the matrix. Some are just happy to live the lie.
 
I would start the new year by trying to sort out the injuries, or at least avoiding/changing the exercises that aggravate?

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#60
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