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

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RAD#1
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Re: Brett's Journal Part VII: The Farce Awakens 2019/04/10 23:06:57 (permalink)
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Brett
 
Again a little further today. Also for the first time when a whole swim without breathing in water. Progress!




 
LMAO Not drowning is always a plus when swimming ,how about buying a bike instead I have just got myself a MTB haven't been out on it yet though having a right job finding stabilizer's

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Brett
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Re: Brett's Journal Part VII: The Farce Awakens 2019/04/11 13:40:14 (permalink)
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H0M3R_j4y
Nice work on the chin/pull ups dude! Great idea I must say lol.
 
7.5kg for 7 reps is good, don't shy away from adding more weight, you should be able to do +10kg for 4-5 reps for your first set no problem. 


Cheers bud! Certainly took on your suggestion with great effect. See below.


JayBoy
Back on the bench mate great stuff! I may of asked but would you not rather go for a run as well as swim or would this kill yout sciatica? If the aussie sun didnt get you first!


Yeah running fvcks my back. It’s the shock of each step. Swimming is best for it... zero impact and I’m straight as a rod. And cheers bud going to be working hard on bench.


ANIMAL
JayBoy
I may of asked but would you not rather go for a run as well as swim or would this kill yout sciatica? If the aussie sun didnt get you first!


Yess! A great bit of cardio is a beach run, specifically a bay watch style slow mo beach run (who wants to run fast anyway!)



Come to think of it, young hoff could pull off Clark Kent pretty easily


I always watched Baywatch for the intricate storylines and superb performances.

I paid no attention to the seamless, red, skin tight swimsuits at all.


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dirtyvest
In that gif Clark Kent is definitely smaller than Superman



He's also carrying some water weight!
 
Good to see you're back on the benching mate.


Cheers bud! Give it a few months and I’ll have matching water weight lol.


RAD#1
Brett
 
Again a little further today. Also for the first time when a whole swim without breathing in water. Progress!


LMAO Not drowning is always a plus when swimming ,how about buying a bike instead I have just got myself a MTB haven't been out on it yet though having a right job finding stabilizer's


Yeah each week I drown a little less so definitely progress in that front. Cycling isn’t great for me either as you are in bent over position. Not only does it hurt the back but I generally feel exposed and vulnerable lol.

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 2019/04/11 13:50:13 (permalink)
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Quick update from yesterday’s training session. Sciatica got a little annoyed so I’ve started changing a few bits.




PULL & LEGS: Wed 10/04/19 1450-1630hrs

Chinups: BW -50kg x5, -25kg x5, BW x5 BW+10kg x8, BW+7.5kg x7, BW+5kg x6 (+2.5kg +1; +2.5kg +1; +2.5kg -1)
BB Incline Lying U/H Narrow Row: (L5) 97.5kg x9, 92.5kg x9, x8 (+2.5kg; +2.5kg; +8)
Kneeling Parallel Pulldown: 180lbs x11 (+10lbs -1)
Lever Pulldown Machine: (L3, S1) 80kg x11, x11 ()
Seated Row Machine: (L9/L8/S7) 77.5kg x10, 70kg x10, x10 (+2; +2; +2)
Reverse Flyes: (L6) 55kg x12, x10 (+2; 0)
Preacher Curls: (L1) Bar +22.5kg x11 (+1)
Standing BB Curls: 30kg x10 ()
45° Back Raises: BW x10, +3kg x10, x10 (0)
Alt. Single Lying Leg Curls: 17.5kg x8, 15kg x9, 12.5kg x9 (+1; +2; +2.5kg -1)
Seated Calf Raises: 55kg x11, 45kg x12, x10 (+1; +1; 0)


Chins added 2.5kg for each set and still managed to get a rep up. Got a little side tracked chatting after so Rows were done well rested. Kneeling pulldowns are providing some sciatica feedback so I toyed with the bench trying to find a setup that works. Defeated, I gave up and went and gave the lever pulldown another go. Felt good in the upper back but once both sets were done sciatica felt much worse when standing. I think I’ll just switch this to the assisted pull-up next time. Seated rows went very well. Reverse flyes also up a notch. Preacher curls I decided this position is an accident waiting to happen so did last set with standing curls. Not pushing back raises today due to the pain, currently 50/50 about continuing these. Smashed some leg curls and calves out before signing off.

A little longer today at 1:40hrs.

Cheers!
post edited by Brett - 2019/04/11 13:51:18

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 2019/04/11 14:30:59 (permalink)
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Not a good trigger day by the looks of it, mate.

Limits, like fear, are often just an illusion: MJ 12/9/09
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ANIMAL
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Re: Brett's Journal Part VII: The Farce Awakens 2019/04/11 16:22:15 (permalink)
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Chatting in the gym .... coz that’s how gains are made!

Fvck sake Brett!

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Re: Brett's Journal Part VII: The Farce Awakens 2019/04/12 06:38:26 (permalink)
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dirtyvest
Not a good trigger day by the looks of it, mate.


Yeah has been pretty bad of late. Changing things in the gym to accomodate.


ANIMAL
Chatting in the gym .... coz that’s how gains are made!

Fvck sake Brett!


Lol if I was in your gym I bet you couldn’t resist either.

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: Brett's Journal Part VII: The Farce Awakens 2019/04/12 07:32:56 (permalink)
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In damage control a bit today. Sciatica quite bad. Hard to pinpoint if it’s because I’ve just started to push leg training, because of the shoulder presses the other week, or the odd angles I’ve been in lately working on the roof. Either way training in vulnerable positions certainly won’t help the healing process, so like a bad 80’s slasher I took to my routine.




PUSH & LEGS: Fri 12/04/19 0750-0910hrs
Week 4

DB Bench: 20kg x5
Bench Press: 60kg x5, 80kg x4, 100kg x2, 110kg x5, 100kg x5, x5, x5, x6 (-)
Smith Incline Bench: 40kg x5, 80kg x8, x8
Skullcrushers: 35kg x10, 30kg x12, x10 (+2; +2; +1)
Pec Dec: (L6 S3) 85kg x11, 70kg x11, x8 (+1; +2; +1)
-pressdowns first-
Cable SLR: 30lbs x12, x12, x10, x8 ()
Pressdowns: 80lbs x12, x7, x5 (0)
Kettlebell Squats: 20kg x10, x10
Single Leg Squats: 5kg x5, 8kg x10, 6kg x10 (0; +1)


Decided to sack off DB bench after one set. Getting the weights in position leaves my back in a vulnerable position. Flat bench it’s pretty much there already. On my work day I’ll go for higher reps, on my off day I’ll do heavier sets for 5s. Have also kicked lever shoulder press as I’m concerned about the compression on discs here. Instead I did a few sets on the smith incline and added a set to the SLRs. Skulls added reps on all sets as did pec dec. Someone using the cable machine so onto pressdowns, which were blasted hard but no extra reps gained. Cable SLRs got rid of the 40lb set as it was too heavy. Instead focused on reps for the 30s. Kettlebells were ok going slow and not too deep. Single leg squats have taken a step back closer to the bench to make it more quad dominant. No more zercher squats. Finished with glute and ham stretching.

Done in 1:20hrs.


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.
odyysey
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Re: Brett's Journal Part VII: The Farce Awakens 2019/04/12 11:47:11 (permalink)
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I think that chins may be making my sciatica grumble a bit, mate. Rep progress has stalled this week and I think it's because my body is protecting the piriformis from being aggravated and pushing on the nerve. On the face of it, you'd have thought that chins wouldn't set it off.

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Re: Brett's Journal Part VII: The Farce Awakens 2019/04/12 12:38:44 (permalink)
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Mate I feel for you - seems to be a lot of rejigging of training plans to accommodate the sciatica when it flares

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RAD#1
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Re: Brett's Journal Part VII: The Farce Awakens 2019/04/12 23:58:06 (permalink)
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Sciatica flaring up again sorry to hear this mate it fcukin wrecks training when this happens.
 
Any idea on what's caused it? Problem is as you know it can be something as stupid as sitting in the wrong position or slightly twisting that sets it off ,mine once went off just brushing my teeth FFS.
 
Fingers crossed it will sort out quickly

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Re: Brett's Journal Part VII: The Farce Awakens 2019/04/13 02:17:47 (permalink)
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odyysey
I think that chins may be making my sciatica grumble a bit, mate. Rep progress has stalled this week and I think it's because my body is protecting the piriformis from being aggravated and pushing on the nerve. On the face of it, you'd have thought that chins wouldn't set it off.


Some piriformis stretches before chins would probably help that mate. Unless it’s a disc injury like mine. Chins have always been good with my back unless I get sloppy and start curling my legs up. Cheers bud for the suggestion though.


JayBoy
Mate I feel for you - seems to be a lot of rejigging of training plans to accommodate the sciatica when it flares


My own fault really. I keep doing exercises I know I shouldn’t for the benefit of dem gainz.
Keep saying I need to train smarter but I listen to myself less than anyone lol.


RAD#1
Sciatica flaring up again sorry to hear this mate it fcukin wrecks training when this happens.
 
Any idea on what's caused it? Problem is as you know it can be something as stupid as sitting in the wrong position or slightly twisting that sets it off ,mine once went off just brushing my teeth FFS.
 
Fingers crossed it will sort out quickly


Cheers pal. Hard to narrow down as you know but maybe a combination of all those I listed. Been working on posture in car and adding back pillow when sitting on chairs etc. is slowly helping. Just need to stop the aggravating exercises and keep up this posture stuff and it will come right. Seriously looking at some sport massage now too.

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: Brett's Journal Part VII: The Farce Awakens 2019/04/13 10:27:21 (permalink)
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Glad to see you're making the best of things and have a plan. That's some good mental strength in the face of adversity.

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Re: Brett's Journal Part VII: The Farce Awakens 2019/04/14 06:26:19 (permalink)
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Nails1981
Glad to see you're making the best of things and have a plan. That's some good mental strength in the face of adversity.



Cheers pal! Not much else can be done with it. Plus it's my own stupid fault lol.

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 2019/04/14 06:33:42 (permalink)
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Just for fun, and because we all love a graph, here is my total weight loss from my three month cut earlier this year.
 
You can see I continued a downward trend during PCT, indicated by the blue vertical lines (not good) a fairly steep dip during a low calorie week (also not good), and now it is slowly moving upwards in a very slight surplus (good.) This past 7 days I have put on 0.3kg. I want to maintain this slight surplus for the next few months before ramping up come June when the fun begins.

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Brett's Journal Part VII  - The Farce Awakens
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Brett
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Re: Brett's Journal Part VII: The Farce Awakens 2019/04/14 07:06:15 (permalink)
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New week, new focus, new journal layout.
 

 
 
PULL: Sun 14/04/19 1120-1225hrs
Week 5
 
Pullups:
12P x5
7P x5
BW x5

BW+10kg x7
BW+7.5kg x5
BW+5kg x5
BW x6
 
BB Incline Lying O/H Wide Row: (L3)
82.5kg x8
75kg x10
75kg x9
75kg x10
 
Lat Pulldowns:
15P x11
13P x12
13P x10
13P x10
 
Cable Row:
15P x9
-switch to supported row- (L4)
19P x17
20P +20kg x15
20P +30kg x11
 
Drag Curls:
27.5kg x13
22.5kg x12
22.5kg x11
 
Cable Reverse Flyes: (L6)
2P x10
2P x9
2P x9
 
 
Pullups bumped all sets by 2.5kg. An extra BW set in the warmup accounted for the loss in reps. Did the same with rows adding another set at the end. Feeling pretty strong today marching into each set with solid focus. Pulldowns added weight to that first set but chose reps for subsequent sets. Sciatica doing okay -very slight aggravation from pullups, rows and pulldowns but pretty much everything annoys it right now. I think as long as I’m not putting compressive or shear forces on the injury it should get better over time. Speaking of which one set of cable rows was enough to motivate me to find a way to get a chest support in. Managed to rig up a system using the cable machine, the downside of which I had to chain plates to the stack (see below.) Acutely aware I was running out of time now I smashed out drag curls which were up. Reverse flyes a little dip in reps on the two sets but squeezed in a third for kicks.
 
A little cheeky today taking a bit too long with training in my lunch hour. 65 mins plus shower!
 
Cheers!
 
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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 2019/04/14 07:30:24 (permalink)
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Love a bit of gym improv

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Brett
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Re: Brett's Journal Part VII: The Farce Awakens 2019/04/14 07:33:09 (permalink)
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Thought you'd appreciate that. Worked quite well so will keep it. Obviously the same plane of movement as the lying rows but different angle enough to warrant keeping.

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.
odyysey
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Re: Brett's Journal Part VII: The Farce Awakens 2019/04/14 08:31:22 (permalink)
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Brilliant innovation. All about the angles. I should really focus more on trying new angles to move the weight through. Have seen John Meadows preach about on numerous Insta posts.

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Brett
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Re: Brett's Journal Part VII: The Farce Awakens 2019/04/14 09:21:54 (permalink)
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They do say necessity is the mother of all invention.

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.
newcastle
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Re: Brett's Journal Part VII: The Farce Awakens 2019/04/14 09:26:37 (permalink)
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Back and bi's. Like a true bro, Animal will be proud.
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