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Helpful ReplyHot!Brett's Journal Part VII: The Farce Awakens

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JayBoy
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Re: Brett's Journal Part VII: The Farce Awakens 2019/03/15 13:23:04 (permalink)
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Solid sesh and a bonus teaser gif! Im liking it

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Brett
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Re: Brett's Journal Part VII: The Farce Awakens 2019/03/15 21:25:33 (permalink)
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dirtyvest
Nice and simple little sesh there, dude

 
Cheers bud! Keeping them short and simple, but DOMS are appearing so I am satisfied.
 
 
newcastle
I agree mate, I think you should probably cut a little before your blast.

 
Cheers bud. Yes I think this is the way forward for at least a little while.
 
 
RAD#1
Lead flashing is what you need but them bloody rolls weigh a ton LOL I have a roofing job to do on my place but keep putting it back,full new roof construction l know the work involved hence putting it back should have never told the Mrs I was once a roofer LOL.
  
Can't wait for you start the blast and see how the results go as always keep it safe mate

 
Yeah it was a sh1t job. Happy it will last though. I have a pipe on the roof that is lead lined looks as good as the day it was installed 30 years ago. Hopefully this will do the same lol. Did make a bit of a mess with the roof capping cement but no one can see it lol.
 
I can't wait either mate but I'll have to!
 
 
On The Flop
Solid as ever mate. Shame about the GIFS, it'll be access to un-authorized sites next. Happened to me at my last Corperate Company, made the days very long, and my own phone bandwidth usage high..lol

 
Strangely enough today they are working! The change must have annoyed someone more important than me lol.
 
 
Captain T
Hi Brett, thought I'd pop in.  All this talk of "blasts" - are you doing DC?

 
Hi mate and welcome! Not doing DC mate. The word 'blast' is interchangeable with some training mechanisms like DC, and a heavier loading of certain bbing supplements!
 
 
dirtyvest
Are VPNs banned too

 
Can't install anything on these machines anyway. Still, seems to be working again for now.
 
 
JayBoy
Solid sesh and a bonus teaser gif! Im liking it



Cheers bud!

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.
Brett
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Re: Brett's Journal Part VII: The Farce Awakens 2019/03/15 21:32:40 (permalink)
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Quick update from tonight's sesh. Legs don't know what hit them. Glutes particularly shocked lol. Bet there will be some DOMS tomorrow!
 

 
 
LEGS: Fri 15/03/19 2210-2300
 
Kettlebell Squats: 24kg x10, x10
Single Leg Squats: 5kg x7, x7
45° Back Raises: (L6) BW x10, x10, x10
Alt. Single Seated Leg Curls: (B6/L4/L3) 36kg x10, x7
Standing Calf Raises: BW x11, x8
 
Kettlebell squats not looking to go heavier than this, they are more of a warmup TBH. Was sufficiently warmed with the slow negatives lol. Made a last minute decision to can the leg ext for single leg squats using a bench. These are bloody hard. After a few false starts I settled on 5kg DBs -more to assist in balance if anything. Left knee was still feeling a bit funky on the descent but hoping it will come better with use.
 
Decided to try the back raises again. These are different from hyperextensions where you basically keep your back dead straight and hinge at the hips. Hams super tight particularly left one which is no big surprise. I tend to favour this leg in day to day life as this is my sciatica side. Doing this exercise will hopefully get some mobility and some glute/ham work in at the same time. Not made my mind up about adding weight here though for obvious reasons. Ham curls showed a clear difference in strength as the left leg konked out each set but the right found matching the reps fairly easy in comparison. Calf raises thought about getting my belt to add a plate but wasn’t needed in the end with the slow negative.
 
All done in 50 mins. Probably could have done it in 40, but took my time with set ups and ensured there was no pain between exercises.
 
Cheers!

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.
ANIMAL
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Re: Brett's Journal Part VII: The Farce Awakens 2019/03/15 22:07:09 (permalink)
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Brett
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Re: Brett's Journal Part VII: The Farce Awakens 2019/03/16 16:51:13 (permalink)
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Lol wasn't too bad today TBH. Easing into it.

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.
Brett
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Re: Brett's Journal Part VII: The Farce Awakens 2019/03/16 16:52:23 (permalink)
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Swim 16/03/19
 
100m breaststroke
3x 200m freestyle
50m breaststroke
 
Didn’t want to go today. Just have to get in and do it without thinking about it... once you’re in the swing it’s not so bad though. Never have that issue with lifting, but I can now understand people who give it up after a short time.
 
Puffer before swimming today and a few tweaks to form helped improve endurance a bit. Did 3 sets of 200m instead of 4 sets of 150m freestyle. No extra distance but certainly improvement there. DOMS from yesterday’s leg session were present particularly quads (likely from just those few sets of single leg squats) but did not have any impact on swimming.
 
Also forgot to mention yesterday I managed a 1000 calorie deficit without too much trouble with shift changeover. Tomorrow I have a short 10 hour day coming off nights so likely I will drop a few cals there too.
 
Cheers!

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.
Brett
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Re: Brett's Journal Part VII: The Farce Awakens 2019/03/17 12:58:23 (permalink)
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Was due for back and hamstring work today. Still had decent glute DOMS from legs the other night and was concerned it may impact training. One thing's for sure though, today I learnt my arse can take a beating and come back for more.
 



PULL & LEGS: Sun 17/03/19 1430-1540hrs

Chinups (MR): BW -50kg x5, -25kg x5, BW +2kg x4, x4, x4, x4, x3, x2
BB Incline Lying U/H Narrow Row: (L5) 90kg x10, x7
Kneeeling Parallel Pulldown: 140lbs x12, x10
Seated Row Machine: (L9/L8/S7) 70kg x10 *
Reverse Flyes: (L7) 50kg x10 *
Preacher Curls: Bar +20kg x9 +5 +4
45° Back Raises: BW x10, x10, x10
Alt. Single Lying Leg Curls: 15kg x8, 10kg x8
Seated Calf Raises: 52.5kg x9, 45kg x9


Realised I planned to do chins at the work pull session the other day, but did pullups instead and recorded them as chins. Never mind, changed today’s scheduled pullups to chins. Clear as mud? lol. Weighted with 2kg as I suspected I’d make the full muscle round, and would have been correct only being 3 reps shy today. The advantage to this is I had no worries jumping straight into work sets on UH rows. These feel very good using the 5 sec negative. 

Next went for pulldowns but had to do the kneeling variety and brace against the seat as my arms are too long lol. May be an issue as the weight gets heavier and I get lighter but for now felt comfortable. Seated row and reverse flyes I bashed out a quick set each to failure. Was going to use the curl machine to save time loading plates but I was too big for it lol. Went with the preachers in the end... not the most comfortable as it’s at a weird angle and feels like I am rounding my upper back over the support. Did a rest pause set here anyway. 

Back raises felt a bit more fluid than the other day, still very stiff though. Lying curls not much change here as I’ve always done them with a slow negative. Didn’t think it was possible but calves suck even more when going slow.

All done in a casual 70 mins. Could probably tighten up if I wanted to. For now volume is quite low so will probably have to speed up over the cycle. 

Cheers!

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.
dirtyvest
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Re: Brett's Journal Part VII: The Farce Awakens 2019/03/17 13:10:32 (permalink)
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Lot of work there dude. Liked like a good one

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newcastle
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Re: Brett's Journal Part VII: The Farce Awakens 2019/03/17 20:52:52 (permalink)
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I think you write more for each session than I write in a whole year.
post edited by newcastle - 2019/03/17 20:54:07
RAD#1
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Re: Brett's Journal Part VII: The Farce Awakens 2019/03/18 00:23:38 (permalink)
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Leg routine and no sciatica problems awesome going mate.I don't think people without back problems no how bloody scary a leg workout can be ,your just waiting for the thing to explode LOL

Bones heal, pain is temporary, and chicks dig scars
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Brett
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Re: Brett's Journal Part VII: The Farce Awakens 2019/03/18 05:37:44 (permalink)
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dirtyvest
Lot of work there dude. Liked like a good one


Cheers mate! Some exercises were only one set so first glance can be deceiving though.


newcastle
I think you write more for each session than I write in a whole year.


I leave nothing to the imagination lol.


RAD#1
Leg routine and no sciatica problems awesome going mate.I don't think people without back problems no how bloody scary a leg workout can be ,your just waiting for the thing to explode LOL


Haha! It’s true! There is a little bit of pain today but nothing out of the ordinary. I think the back raises are helping with mobility though.

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.
Ox
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Re: Brett's Journal Part VII: The Farce Awakens 2019/03/18 11:33:29 (permalink)
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Getting some proper graft in buddy!
dirtyvest
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Re: Brett's Journal Part VII: The Farce Awakens 2019/03/18 16:00:22 (permalink)
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Ah yes, I missed the single setters... It's like adding an extra line in paragraph spacing to make your essays look longer than they are

Limits, like fear, are often just an illusion: MJ 12/9/09
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Eugene
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Re: Brett's Journal Part VII: The Farce Awakens 2019/03/18 18:45:05 (permalink)
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Pics...

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Brett
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Re: Brett's Journal Part VII: The Farce Awakens 2019/03/19 03:10:24 (permalink)
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Ox
Getting some proper graft in buddy!


Definitely feeling more with less work. Steady increase from now.


dirtyvest
Ah yes, I missed the single setters... It's like adding an extra line in paragraph spacing to make your essays look longer than they are


Tricks of the trade bud lol. Do I get an A though?


Eugene
Pics...


Almost took pics the other day. Almost. Bee. Thinking of videoing one of my sessions too ala DV and ox just for kicks. Don’t know what app to use though on iPhone.

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.
JayBoy
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Re: Brett's Journal Part VII: The Farce Awakens 2019/03/19 12:23:43 (permalink)
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How are you finding swimming around the weights? Is it helping aches/twinges or improving other areas?

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odyysey
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Re: Brett's Journal Part VII: The Farce Awakens 2019/03/19 13:06:21 (permalink)
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Brilliant that leg work is back in, pal. Take your time on the back raises, tho.

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Re: Brett's Journal Part VII: The Farce Awakens 2019/03/20 08:57:52 (permalink)
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Good to hear legs are being abused again mate, and without any flare ups.

“It ain’t all sunshine and rainbows”
 
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Re: Brett's Journal Part VII: The Farce Awakens 2019/03/21 00:17:35 (permalink)
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JayBoy
How are you finding swimming around the weights? Is it helping aches/twinges or improving other areas?

 
TBH mate I do feel better generally. Just fitter. I don't get puffed out climbing stairs now lol. As for the twinges it doesn't really help long term, but in the short term definitely feels good. No doubt some of the increased fitness has some carryover to lifting as well.
 

odyysey
Brilliant that leg work is back in, pal. Take your time on the back raises, tho.

 
Cheers bud! Yep well aware of how bad these can turn! Great for a stretch though and some butt work.
 

On The Flop
Good to hear legs are being abused again mate, and without any flare ups.

 
Touch wood. Thanks mate. Don't think I'll be squatting any time soon if at all, but the single legs stuff is hard enough anyway. DOMS city today.

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.
Brett
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Re: Brett's Journal Part VII: The Farce Awakens 2019/03/21 00:19:03 (permalink)
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Plan was to hit the gym early but one of the little ones wasn’t too flash overnight, so had to go to hospital in the morning. Luck was in my corner though and we were seen almost straight away. After about 5 hours of observation later and some blushing at a chemist who claimed I look like superman we finally got home. Boy was feeling better so I headed into the gym to channel the man of steel himself.
 

 
 
PUSH & LEGS: Tue 19/03/19 1510-1615hrs
 
DB Bench: 20kg x5, 30kg x5, 40kg x3, 50kg x7, x4
Lever Shoulder Press: 40kg x8, x7
Skullcrushers: 30kg x9, x9
Pec Dec: (L6 S3) 60kg x10, x9
Cable SLR: 30lbs x9, x6
Pressdowns: 70lbs x12 +5 +4 RP
Kettlebell Squats: 20kg x10, x10
Single Leg Squats: 5kg x9, x9
 
 
DB bench in hindsight should probably have dropped a touch of weight. All were solid reps though -just not as many as I wanted. Might drop second set by 5kg will see. Shoulder press it seems the common theme with all this equipment I’m just too tall lol. Have to navigate a few inches of awkward rom to get handles in position. Actual movement felt okay though. Skullcrushers done correctly ie. gentle tap on the forehead. Slow negatives mean there is little danger here. Pec dec very painful using this style but great movement. Cable SLRs and pressdowns blasted in just a few sets.
 
Kettlebell squats down nice and slow really only looking to warmup here and keep things mobile. Little sciatica before doing these and not sure what caused it. Seated shoulder press maybe? Single leg squats left knee had a sharp pain on rep two but after shaking out the cramp in my toes it was gone. Reps not that smooth as balance is an issue, but it will come with time. Need to slow down a bit more too.
 
All done in 65 mins.
 
Cheers!

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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