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Lets see what this muscle can do..

Muscle Gelz Transdermals
IronMag Labs Prohormones
Trap bar deads
275lbs for 5x5 (45 sec?)

Romanian db deads
75lb dbs for 5x5 (30 sec)

Kettlebell swings w squats
60lb kb for 5x5 (30 sec)

Back extensions
BW for 4x8

Nerve flossing
Bands
Stretched


Doing what i can before my xmas trip. Not happy, but not bummed about the workout. Miss my routines :( .
 
Flat db press
95lb dbs for 4x8 (75 sec)

Seated, pronated cable row
150lbs for 4x8 (1 min)

Incline db press
70lbs for 3x10 (45 sec)

60lb Kb swings x5
Ss
25lb windmills x5
3 each, 2 sets

Cycle for 35lbs


So my presses are good with the higher reps, but my pulls are still fucked. Reached out to a PT now.
 
Romanian deads
295lbs for 6x3 (40 sec)

Trap bar deads
225lbs for 5x5 (30 sec)

DB SLDL
75lb dbs for 3x8 (30 sec)

15lb eccentric curls
3x10

Cycle now


Finally, some not so terrible numbers for deads. Didnt go up on trap bars, no, but i dont want to push my luck considering the last 3 days.
So it seems i have a bicep strain. Eccentrics are the recipe, of i can do them, but hard massaging the area came up 2x in my YT searches. Believe it or not, that made my tender area sore. Soreness brings up the blood and quickens the healing process. Err, thats the plan. Well see how it goes.
 
Standing oh bb press
145lbs for 4x6 (30 sec)

Unilateral lat pulldowns
65lbs? for 4x8 (30sec)

Thrusters
40lb dbs for 5x5 (30-45 sec)

Eccentric neutral cable curls
Weak ass hiit for 15 min treadmill
Cycle now, maybe will do hiit


Sort of a light day since i was here less than 24 hrs ago. I opted to only do 1 pull and only on the right side. I remember reading about muscle transference or preventive muscle breakdown if you do one side. May had been bullshit, but interesting nonetheless.
 
Flat db press
110lb dbs for 4x8 (75 sec)

Spider Row
1 plate + 25lbs for 3x10 (45 sec)

Alternating flat db press
90lb dbs for 5x5 (45 sec)

Face pulls
~ss~
Rope crunches
125lbs for 3x12 (30 sec)


Kind of a badass day considering how fucked up i was last night. No pain in the pulls either, but cmon, look at that weight.
 
Standing oh bb press
175lbs for 3x5 (90 sec?)

Same thing
135lbs for 5x3 (30 sec)

Lat pulldowns
120lbs? for 5x8 (30 sec)

Standing oh db press
50lb dbs for 4x8 (45 sec)

Eccentric cable curls


Kind of a uneventful night. That 175 felt scary. I had do something stressful at work today and i did lose sleep over it. Once i accomplished it, i felt exhausted vs accomplished.
The lat pulldowns started to hurt but only at the last 2 sets and only a tad.
 
Conventional deads, singles
335lbs for 4 singles

Trap bar deads
275lbs for 5 or 6x3 (1 min)

Kettlebell swings/squats

Back extensions
35lbs for 3x10 (30 sec)

Reverse hypers
BW for 2x12 (30 sec)

Stretched


Heyyyyyy, look, decent weight! My left ass cheek had some piriformis syndrome going on and i did a foam roller at the end that was unreal.
 
Bench
295lbs for 6x3 (~1 min)

Flat db press
110lb dbs for 5x5 (~40 sec)

Pronated cable rows
160lbs for 4x8 (45 sec)

Face pulls
120lbs for 3x10

Eccentric cable curls then db curls

SMR
Stretched


Great press day but mother of christ, the pulls ended up hurting at about the 6th rep on from set 3 on. Over a month now.
 
Leg press
6 plates on each side 5x5 (1 min)

Trap bar deads
275lbs for 5x6 (1 min)

Reverse stationary lunges
30lb dbs for 3x8 (45 sec)

Smr
Stretched


Got a helluva schedule for the next few days and thought id use a workout to make me tired.
 
All workouts were 30sec, except the 1st

Standing oh bb press
155lbs for 5x5 (30-45 sec)

Lat pulldowns, pronated
125lbs for 5x8

Standing oh db press
50lb dbs for 4x8

Eccentric db curls
20lb db for 2x10
15lb db for 2x12

Kettlebell circuit


God damn do i need to jerk off..

Anyway, just wanted to burn calories and that pain is still present.
 
Flat db press
125lb dbs for 5x5 (75 sec)

Weighted dips
2 plates for 5x5 (1 min; didnt even try last rep)

Supinated cable row
135lbs for 4x10 (30 sec)

Kettlebell circuit
Cycle for 20 min


Nice heavy day. Bicep did fine on the rows, but the kettlebells were a different story. Every time i do a new circuit, i get very fucki ng winded. One of the movements involved a clean and a round about snatch. No one other than me is going to know wtf im talking about..

If there was just a way to post an Instagram link.
 
Standing oh bb press
180lbs for 3x3 (60-75 sec)

Standing oh bb press, wider grip
135lbs for 5x8 (30-45 sec)

Latpulldowns, pronated
165lbs for 4x8 (30 sec)

Unilateral supinated latpulldowns
Right arm was 75lbs
Left arm was 55lbs and eccentric
4x8 for both, 30sec

25lb db eccentric curls 2x10
15lb " " "


Ok so a.good workout work around day. Heavy presses followed by lighter ones with a different grip. Instead of failing, i rested a bit more

The pulls...ok left arm didnt start hurting until the middle of rhe 3rd set. Christ on a stick. So i did unilateral pulls, with a supinated grip, and different intensity.

Gotta do what i can..
 
All 30sec

Decline bench
265lbs for 8x3

Incline db press
85lb dbs for 4x6

Supinated cable row
145lbs for 4x8

Face pulls
130lbs for 3x12

Sauna now


Light, quick workout. Drank a lot sat and sun. Yesterday was fucked cuz of that and again, its affected me. Getting a new wire, allegedly the worst one today. Figured if i could, workout before work then that.
 
Trap bar deads (bar is 55lbs)
305lbs for 5x5 (90 sec-full)

Reverse stationary db lunges
40lb dbs for 3x8 (75-90 sec)

Kettlebell circuit
Eccentric db curls

Glad to know that bar is 10lbs heavier cuz I was fucking WINDED today! Seriously, my god, its 5x5 with full rests and i needed them!
Gym got some new kbs that I wanted to break in and I was thinking, how the fuck am i gonna do that..
I did a kb circuit that was lunge and get up heavy, but it was my shoulders that kept burning so much. With 1 min rest, that 1 kb circuit took almost 20 min.
 
Bench
305lbs for 5x3 (60-75 sec)

Flat db press
95lb dbs for 4x8 (1 min)

Rope cable pushdowns
155lbs for 4x8 (30-45 sec)

Straight bar cable pressdowns
125lbs for 2x10 (30 sec)

Facepulls
115lbs for 4x10 (30 sec)

Eccentric curls


Great press day. I did more isolations than normal because, though I wanted to do close grip bench, my wrist is a bit sore, so i replaced it. Pulls are minimized. Why?

Oh nothing ,just that I reinjured my left elbow again yesterday. That said, today im getting a free rehab consultation.
 
Standing oh bb press
155lbs for 5x5 (1 min)

Same thing, but wider grip
140lbs for 4x6 (45 sec; gave up after 4th last rep)

Seated oh db press
45lb dbs for 4x8 (45 sec)

Cable pressdowns
85lbs? for 5x8 (30 sec)

Cycle now


No pulls of any kind and god damn does it make shit boring.
Had some oddball neck pain coming in and out of the pressdowns. Obviously, i was slouching into the weight, which i corrected each time it surfaced.
Still, not a bad day.
 
All 30 sec or less

Squats
225lbs for 7x3

Marching db lunges
35lb dbs for 2x10

Theracane

Goblet KB squats
53lb kb for 4x10

Theracane


Ahhh. Wonderful. Sooooo i was majorly rushed today and on the 6th set of 10, i went up too fast, and i suppose the bounce gave me a twinge in my left back near my hip. Piriformis has returned.
Motherfucking fucker.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Tried to do db presses today, but warming up with 65lb dbs was all i did. Back is still tight not a day later.

Theracane

Bench
275lbs for 5x5 (90 sec)

Decline bench
225lbs for 4x8 (45 sec)

Incline bench
135lbs for 4x8 (30 sec)

Theracane
Bands


Incline was super light and i believe that i couldve done a bit more. I wanted to do more reps, as in 4x10. And now, god dammit, maybe i did 5x8?
Anyway, the theracane is fantastic for the lower back knot. No sciatica, thank god, just shit stiffness.
 
Shock day???

Standing oh bb press 1 and a half reps
135lbs for 5x5 (1 min; failures)

Pre exhaust
Scaptions
20lb dbs for 5 reps
Then..
Seated oh db press
40lb dbs for 5 reps, 4 sets (30 sec)

The road to 20..
Seated oh db press
35lb dbs for 3 sets (30 sec)

Drop set
Lat pulldowns
130, 120, 110, 100 for 10 each
Same thing but none over 6 reps

Cycle now


Gonna do my theracane in a bit. Im....fatiguing on the cycle. The resistance is 1! Im never this weak. Cycle must be screwed.
Anyway, yeah, twas a shock day. Lots of failures, lots of reps. Can you believe the GOOD gym doesnt have a shoulder press machine?!
First pulls in a while too. I was fine in the first drop set, but on the 2nd, i kept lowering the resistance whenever i f3pt elbow pain.
 
Another shock day and back to rehabbing the elbow. And now my back!

Theracane

1 and a half reps
Flat db press
85lb dbs for 4x6 (30 sec; only did 5 on last 1 or 2 sets)

Alternating constant elbow flex or extended
Flat db press
75lb dbs for 2 sets extended, 8 reps
Same thing for 2 sets flexed, 8 reps (30 sec)

Drop set
Chest press machine with 1 45 and 2 25s on each side
1st set got 10 reps each
2nd got 10, 8, 8
3rd got 8, 8, 10 (full recovery)

Eccentric face pulls
95lbs for 3x10 (30 sec)

Eccentric hammer curls 10-12lb db
Some wrist shit
Theracane
Bands


Ok, so i was nervous about setting up the dbs due to this knot in my back. No sciatica when i raise my legs and that theracane hits it perfectly. I can also stretch into normal rom, painfully, but seems like its just a muscle.
Anyway, today was fucking crazy. Despite my back pain being annoying, this shit was hard as fuck!
Everything seems self explanatory, even tho i kinda cant remember the drop set rep failures, i should speak on the 2nd exercise.
Basically, i began each set with 2 dbs, one stayed near my chest while the other performed 8 reps and when that 1 was done, it stayed flexed on my chest while the other did 8. Alternatively, the next set began with 1 rep of extension, so a regularl rep, but 1 arm remained in the extended position until the other one finished its 8 reps ,then they switched roles.
 
Just logging in that i did 2 exercises of jammer stations.

Did some overhead db presses with 35lb dbs coupled with the jammers and gladiator getups. Shoulders are wiped and my back is aching.

This is an unfamiliar ache. Normally, if i had sciatica, id sit with my legs dangling, extend a leg, and if i had pain in my lower back, that means ive got my disc issue flaring up. I can also perform that test when doing....fuck, i cant remember, OH, hip mobility movements. I hold onto something and swing my leg backward and forward. Forward is sciatic, but this time...this time gentlemen, its when my leg swings backward. So..when i walk and i step forward, no pain, completely normal. But i better extend it again quickly because when that step becomes the back leg, pain.
 
Here, let me type this while in the ER...

Bench
275lbs for 8x3 (30 sec; last 2 sets are 45 sec)

Flat db press
90lb dbs for 5x5 (30 sec)

Supinated, cable row
135lbs for 8x6 (30 sec)

Then came the theracane... and some stretching...then i changed clothes, walked to my motorcycle, and in less than 30 sec, i was in major pain.

I was in tears. A nice patron drove me to the er. And ive spent over 3 hours here this far. I couldnt sit at all. Standing and walking is a battle.

When i had to be evaluated, they had me sit, i grew in pain, felt nauseous, went to puke, and after 2 gags, i was in the worst pain. I laid down on a fucking hospital floor, screaming.

I am now zofran, percocet, valium, and 1 dopamine shot in and i feel better. I can sit, but it hurts still.

I turn 40 in 4 days. First "muscle spasm."
 
Bench press

225lbs for 4x8 (30-45 sec rest; slight pain in low back and down to the knee, at 1st when laying down and getting up, during the later sets, i eased into position and that eliminated the pain)


Unilateral dumbbell floor press

80lb db for 5x6 (30 sec rest; NO pain whatsoever.?* I rolled the db to the space on the floor, never picking it up)


Seated cable, supinated row

130lbs for 4x10 (30 sec rest; setting up to do the 1st rep of every set had pain. No elbow pain)


Same thing, but neutral grips

105lbs for 2x12 (30 sec rest; same thing, id grab the handles, sit up straight, pull the cable to a suitable length to pull and, yep, pain, down the legs to just below knee. Pain in left elbow became present)


Standing Rope cable Face pulls, pronated grips

120lbs for 3x12 (30 sec rest; NO PAIN at all, including elbow)


Eccentric hammer db curls

12lb db for 4x10, 5 sec negatives (just noting this for consistency)?*


These are 3 supserseted movements that had a small 20-30 rest after the 3rd movement.?*


Bodyweight squats (no pain)

4x12

Banded clamshells (no pain)

4x12

Bilateral floor bridges (slight pain)

4x12
 
Phys therapy

Unilateral floor press
110lb db for 5x5 (1 min)

Same thing
90lb db for 4x6 (30 sec)

Unilateral pronated HS row
2 plates on each side for 5x5 (30 sec ;2-3 negs)

Cable facepulls
130lbs for 2x12 (30 sec)

Eccentric db curls

Eliptical 15 min

Just doing what i can.
 
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