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BigTomJ's Training and Everything Log

BigTomJ said:
It felt slightly tweaked for a week or two and then finally let go on barbell rows.
Click to expand...
Ouch... I think i had a rib subluxation, ages ago, although it might have been misdiagnosed. I don't remember, the osteo was crap. Anyway, the pain was excruciating and it lasted too long. I hope you are OK, now. Be careful :)
 
iris said:
Ouch... I think i had a rib subluxation, ages ago, although it might have been misdiagnosed. I don't remember, the osteo was crap. Anyway, the pain was excruciating and it lasted too long. I hope you are OK, now. Be careful :)
Click to expand...
Yeah it was not a fun time at all.
And I was sick at the time, so breathing was already painful enough, adding sneezing and coughing into the mix was just not fair.


A couple weeks of rest, some bpc 157, and deep tissue and mobility work and I was back to training at like 6-7 weeks.
 
Stiiiiilllll sick.

Sleep sucks, cough is still there, fatigue is still there.



We got in today but just to give my system a break to try and kick this virus I skipped the taxing compound movements.


No split squats or pendulum squat today.


FitNotes Workout - Thursday 30th May 2024


** Lying Leg Curl Machine **
- 70.0 lbs x 20 reps
- 180.0 lbs x 10 reps
- 180.0 lbs x 10 reps
Straight set, then partials to failure
- 130.0 lbs x 15 reps
- 130.0 lbs x 8 reps


** Adductor Machine **
- 200.0 lbs x 12 reps
- 200.0 lbs x 10 reps


** Seated Leg Curl Machine **
- 210.0 lbs x 10 reps
- 210.0 lbs x 10 reps
- 210.0 lbs x 8 reps


** Leg Extension Machine **
Warmup
- 130.0 lbs x 15 reps
30s rest
- 210.0 lbs x 12 reps
- 210.0 lbs x 12 reps
- 210.0 lbs x 12 reps
- 210.0 lbs x 10 reps
- 210.0 lbs x 10 reps
- 210.0 lbs x 10 reps
- 210.0 lbs x 10 reps
- 210.0 lbs x 10 reps
 
Still scraping by, but starting to feel like I'm bouncing back.


Push day
FitNotes Workout - Saturday 1st June 2024

** Seated Machine Fly **
- 160.0 lbs x 15 reps
- 160.0 lbs x 15 reps
- 235.0 lbs x 12 reps
- 235.0 lbs x 12 reps
- 235.0 lbs x 11 reps

** Incline Barbell Bench Press **
- 135.0 lbs x 8 reps
- 225.0 lbs x 15 reps
- 225.0 lbs x 10 reps

** Lateral Dumbbell Raise **
- 45.0 lbs x 12 reps
- 45.0 lbs x 12 reps
- 45.0 lbs x 11 reps

** Rear Delt Machine Fly **
- 205.0 lbs x 15 reps
- 205.0 lbs x 15 reps
- 205.0 lbs x 15 reps

** Seated Plate Loaded Shoulder Press **
- 135.0 lbs x 15 reps
- 135.0 lbs x 12 reps

** Plate Loaded Bench Press Machine **
30s rest
- 135.0 lbs x 12 reps
- 135.0 lbs x 10 reps
- 135.0 lbs x 9 reps
- 90.0 lbs x 12 reps
- 90.0 lbs x 12 reps
- 90.0 lbs x 10 reps
- 90.0 lbs x 10 reps

Arms superset 1
** Single Arm Cable Pushdown **
- 35.0 lbs x 12 reps
- 35.0 lbs x 12 reps
- 35.0 lbs x 11 reps

** Seated Machine Curl **
- 35.0 lbs x 12 reps
- 35.0 lbs x 11 reps
- 35.0 lbs x 9 reps

Arms superset 2
** Single Arm Cable Curl **
- 30.0 lbs x 10 reps
- 30.0 lbs x 9 reps
- 25.0 lbs x 11 reps

** Machine Dip **
- 315.0 lbs x 13 reps
- 315.0 lbs x 10 reps
- 315.0 lbs x 8 reps
 
BigTomJ said:
Still scraping by, but starting to feel like I'm bouncing back.


Push day
FitNotes Workout - Saturday 1st June 2024

** Seated Machine Fly **
- 160.0 lbs x 15 reps
- 160.0 lbs x 15 reps
- 235.0 lbs x 12 reps
- 235.0 lbs x 12 reps
- 235.0 lbs x 11 reps

** Incline Barbell Bench Press **
- 135.0 lbs x 8 reps
- 225.0 lbs x 15 reps
- 225.0 lbs x 10 reps

** Lateral Dumbbell Raise **
- 45.0 lbs x 12 reps
- 45.0 lbs x 12 reps
- 45.0 lbs x 11 reps

** Rear Delt Machine Fly **
- 205.0 lbs x 15 reps
- 205.0 lbs x 15 reps
- 205.0 lbs x 15 reps

** Seated Plate Loaded Shoulder Press **
- 135.0 lbs x 15 reps
- 135.0 lbs x 12 reps

** Plate Loaded Bench Press Machine **
30s rest
- 135.0 lbs x 12 reps
- 135.0 lbs x 10 reps
- 135.0 lbs x 9 reps
- 90.0 lbs x 12 reps
- 90.0 lbs x 12 reps
- 90.0 lbs x 10 reps
- 90.0 lbs x 10 reps

Arms superset 1
** Single Arm Cable Pushdown **
- 35.0 lbs x 12 reps
- 35.0 lbs x 12 reps
- 35.0 lbs x 11 reps

** Seated Machine Curl **
- 35.0 lbs x 12 reps
- 35.0 lbs x 11 reps
- 35.0 lbs x 9 reps

Arms superset 2
** Single Arm Cable Curl **
- 30.0 lbs x 10 reps
- 30.0 lbs x 9 reps
- 25.0 lbs x 11 reps

** Machine Dip **
- 315.0 lbs x 13 reps
- 315.0 lbs x 10 reps
- 315.0 lbs x 8 reps
Click to expand...
Yep. Obviously, still fatigued and scraping by: 235lb machine flys to get things started, nice and easy, huh? Christ almighty....
 
iris said:
Yep. Obviously, still fatigued and scraping by: 235lb machine flys to get things started, nice and easy, huh? Christ almighty....
Click to expand...
To be completely honest, the numbers are not far off of what I would expect at this stage in the push.

I'm feeling worn out and beat up, but the lifts are going more or less on target
 
Leg day.

Numbers are more or less where they are supposed to be and work capacity is probably around an 80-85% again.


FitNotes Workout - Monday 3rd June 2024

** Adductor Machine **
- 200.0 lbs x 12 reps
- 200.0 lbs x 12 reps

** Seated Leg Curl Machine **
3s negatives
- 210.0 lbs x 12 reps
- 210.0 lbs x 11 reps
- 210.0 lbs x 10 reps

** Leg Extension Machine **
- 130.0 lbs x 20 reps
- 210.0 lbs x 15 reps
- 210.0 lbs x 14 reps
Straight set to failure, then drop
- 250.0 lbs x 12 reps
- 130.0 lbs x 15 reps

** Single Leg Press **
- 225.0 lbs x 10 reps
- 225.0 lbs x 9 reps

** Stiff-Legged Deadlift **
- 135.0 lbs x 10 reps
- 225.0 lbs x 5 reps
- 315.0 lbs x 3 reps
- 405.0 lbs x 8 reps

** Hack Squat **
- 10 reps
- 135.0 lbs x 10 reps
- 225.0 lbs x 10 reps
- 315.0 lbs x 3 reps
- 405.0 lbs x 11 reps
 
Pull and arms


FitNotes Workout - Tuesday 4th June 2024

** Rope Pullover **
- 65.0 lbs x 15 reps
- 72.5 lbs x 12 reps
- 72.5 lbs x 10 reps

** Single Arm Cable Pull-down **
- 190.0 lbs x 12 reps
- 190.0 lbs x 10 reps
- 190.0 lbs x 8 reps

** Seal Row **
- 45.0 lbs x 10 reps
- 135.0 lbs x 10 reps
- 225.0 lbs x 11 reps
- 225.0 lbs x 8 reps

** Plate Loaded Low Row **
- 225.0 lbs x 15 reps
- 225.0 lbs x 12 reps

** Cable High Row **
- 95.0 lbs x 15 reps
- 95.0 lbs x 15 reps

Arms super set 1
** Single Arm Cable Pushdown **
- 35.0 lbs x 15 reps
- 35.0 lbs x 12 reps
- 35.0 lbs x 12 reps

** Seated Machine Curl **
- 35.0 lbs x 12 reps
- 35.0 lbs x 11 reps
- 35.0 lbs x 9 reps

Arms super set 2
** Barbell JM Press **
- 95.0 lbs x 10 reps
- 115.0 lbs x 11 reps

** Cable Curl **
- 35.0 lbs x 15 reps
- 50.0 lbs x 12 reps
 
Was away from last Thursday to Sunday to celebrate with my brother and soon to be sister in laws bachelor/bachelorette weekend. No training those days, and a break from the plan those days.

Lots of walking in 95+ degree Florida heat.

All that together had me very flat for today's checkins and I lost a decent amount of weight at that time.

Fasted weight this morning was 246.7, but judging by pictures, we actually got a bit leaner, so it's just all the more room to pack on size the remainder of this
push.

VideoCapture_20240610-075302.jpgVideoCapture_20240610-075355.jpgVideoCapture_20240610-075415.jpgVideoCapture_20240610-075440.jpg
 
Lower volume today to give time to recover from the flying and the long weekend.

FitNotes Workout - Monday 10th June 2024

** Seated Leg Curl Machine **
- 210.0 lbs x 12 reps
- 210.0 lbs x 12 reps
- 210.0 lbs x 8 reps

** Leg Extension Machine **
- 130.0 lbs x 20 reps
- 210.0 lbs x 15 reps
- 210.0 lbs x 15 reps
- 250.0 lbs x 12 reps
Dropset
- 130.0 lbs x 15 reps

** Single Leg Press **
- 45.0 lbs x 8 reps
- 90.0 lbs x 5 reps
- 135.0 lbs x 3 reps
- 180.0 lbs x 3 reps
Working sets
- 225.0 lbs x 10 reps
- 225.0 lbs x 10 reps

** Stiff-Legged Deadlift **
- 135.0 lbs x 10 reps
- 225.0 lbs x 5 reps
- 315.0 lbs x 2 reps
Working set
- 405.0 lbs x 9 reps

** Hack Squat **
- 135.0 lbs x 10 reps
- 315.0 lbs x 5 reps
Working set
- 495.0 lbs x 10 reps
 
Tuesday pull day.


First real time incorporating JM press into my training, it's supposed to be done on smith, but my gyms smith is hot garbage, so we are just doing it with a barbell.
Light for now until I get more accustomed and stable in the movement.

FitNotes Workout - Tuesday 11th June 2024

** Rope Pullover **
- 65.0 lbs x 15 reps
- 65.0 lbs x 12 reps
- 65.0 lbs x 11 reps

** Single Arm Cable Pull-down **
- 190.0 lbs x 15 reps
- 190.0 lbs x 12 reps
- 190.0 lbs x 9 reps

** Seal Row **
- 45.0 lbs x 10 reps
- 135.0 lbs x 10 reps
Working sets
- 225.0 lbs x 10 reps
- 225.0 lbs x 10 reps
- 135.0 lbs x 10 reps

** Plate Loaded Low Row **
- 225.0 lbs x 10 reps
- 225.0 lbs x 10 reps
- 225.0 lbs x 10 reps

** Plate Loaded High Row **
- 135.0 lbs x 12 reps
- 135.0 lbs x 9 reps
- 90.0 lbs x 13 reps


Arms super set 1
** Single Arm Cable Pushdown **
- 40.0 lbs x 15 reps
- 40.0 lbs x 13 reps
- 35.0 lbs x 14 reps

** Seated Machine Curl **
- 35.0 lbs x 12 reps
- 35.0 lbs x 11 reps
- 25.0 lbs x 12 reps


Arms super set 2
** Barbell JM Press **
- 95.0 lbs x 12 reps
- 95.0 lbs x 12 reps
- 95.0 lbs x 12 reps

** Cable Curl **
- 55.0 lbs x 13 reps
- 50.0 lbs x 12 reps
- 50.0 lbs x 11 reps
 
Leg day 2

Felt some kind of weird tweak in my groin/hip after the dumbbell Split squats, did one warm up rep on the swing and decided to call it there rather than push it.


FitNotes Workout - Thursday 13th June 2024

** Lying Leg Curl Machine **
- 70.0 lbs x 20 reps
Dead stop hold at top
- 180.0 lbs x 10 reps
- 180.0 lbs x 10 reps
- 130.0 lbs x 15 reps
Immediate partials
- 130.0 lbs x 10 reps

** Adductor Machine **
- 200.0 lbs x 15 reps
- 200.0 lbs x 12 reps

** Seated Leg Curl Machine **
- 210.0 lbs x 10 reps
- 210.0 lbs x 10 reps

** Leg Extension Machine **
- 130.0 lbs x 20 reps
30s rest
- 210.0 lbs x 12 reps
- 210.0 lbs x 12 reps
- 210.0 lbs x 12 reps
- 210.0 lbs x 12 reps
- 210.0 lbs x 10 reps
- 210.0 lbs x 10 reps
- 210.0 lbs x 9 reps

** Split Squat **
- 135.0 lbs x 10 reps
- 135.0 lbs x 8 reps

** Swing Squat **
- 135.0 lbs x 1 rep
 
Pull day 2

Back to 315 on rows, first time feeling comfortable enough to load it up since I dislocated my rib. Felt great and moved nicely.


View: https://vimeo.com/958709321



FitNotes Workout - Friday 14th June 2024

** Single Arm Cable Pull-down **
- 190.0 lbs x 15 reps
- 190.0 lbs x 12 reps
- 190.0 lbs x 10 reps

** Barbell Row **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 225.0 lbs x 3 reps
- 315.0 lbs x 10 reps
- 225.0 lbs x 12 reps

** Plate Loaded Row (Pronated Horizontal Grips) **
- 135.0 lbs x 10 reps
- 135.0 lbs x 12 reps
- 135.0 lbs x 12 reps

** Wide Grip Lat Pulldown **
- 110.0 lbs x 8 reps
- 90.0 lbs x 12 reps
- 90.0 lbs x 9 reps

** Meadows Row **
- 115.0 lbs x 9 reps
- 90.0 lbs x 12 reps
- 45.0 lbs x 13 reps
 
BigTomJ said:
Pull day 2

Back to 315 on rows, first time feeling comfortable enough to load it up since I dislocated my rib. Felt great and moved nicely.


View: https://vimeo.com/958709321



FitNotes Workout - Friday 14th June 2024

** Single Arm Cable Pull-down **
- 190.0 lbs x 15 reps
- 190.0 lbs x 12 reps
- 190.0 lbs x 10 reps

** Barbell Row **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 225.0 lbs x 3 reps
- 315.0 lbs x 10 reps
- 225.0 lbs x 12 reps

** Plate Loaded Row (Pronated Horizontal Grips) **
- 135.0 lbs x 10 reps
- 135.0 lbs x 12 reps
- 135.0 lbs x 12 reps

** Wide Grip Lat Pulldown **
- 110.0 lbs x 8 reps
- 90.0 lbs x 12 reps
- 90.0 lbs x 9 reps

** Meadows Row **
- 115.0 lbs x 9 reps
- 90.0 lbs x 12 reps
- 45.0 lbs x 13 reps
Click to expand...


Nice form on the rows especially with that much weight
 
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