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wozniak1995
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Join date: Feb 2013
Posts: 217

09.09.2013

about 45 minutes of lower body flexibility and mobility work.

Some light squats to work on form

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wozniak1995
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Join date: Feb 2013
Posts: 217

10.09.2013

1 hour 30 minutes of lower body mobility/flexibility work, foam rolling and worked on squat form.

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wozniak1995
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Join date: Feb 2013
Posts: 217

11.09.2013

1 hour of foam rolling, lower/upper body mobility flexibility work and squat form work.

My quads, hips and ankles feel a lot better from all the mobility work... the only muscle in my lower body that i haven't worked on is my hamstrings which is really stupid of me because they are probably my tightest muscle.

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wozniak1995
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Join date: Feb 2013
Posts: 217

12.09.2013

1 hour of mobility/flexibility work for ankles, quads, glutes, ankles, calfs and lower back. That involved foam rolling and PNF stretching.

Also worked on the form for my high bar squat (it's getting better!)

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wozniak1995
Level

Join date: Feb 2013
Posts: 217

14.09.2013

1hour of mobility/flexibility work

15.09.2013

roughly 2 hours and 15 minutes of mobility/flexibility work and working on the squat form... had a break roughly half way through to have my protein shake.

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wozniak1995
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Join date: Feb 2013
Posts: 217

16.09.2013 (6:30 am)

No idea why im in the gym today as yesterday's workout really fucked up my posterior chain...

Stiff-legged deadlift

60kg x 12 reps

Deadlift (no-belt, oly shoes)
100kg x 3 reps
140kg x 3 reps
180kg x 3 reps (lol... 3rd rep was hard on this o.O
200kg x 1 (terrible hitch xD
200kg x 1 (clean lift but a very hard lockout)

well... this is the shittest deadlift session ever

Block pulls (a few cm below knees)
140kg x 3
180kg x 3 (again hard)

I got the feeling that my body is just not meant to lift today so went home extremely dissapointed with this session :P never again shall i be deadlifting in the morning

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wozniak1995
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Join date: Feb 2013
Posts: 217

18.09.2013

Squats (no-belt)
60kg x 3 reps
100kg x 3 reps
140kg x 3 reps

Then did some sumo deadlift for the first time in my lifting career... did a shit load of sets trying to perfect the form, heaviest was 160kg x 3 reps, rep range varied from 2-6 reps... the biggest problem on the sumo deadlift was keeping my lower back arched

Good-mornings (5 second negative)
40kg x 10 reps
50kg x 10 reps
50kg x 10 reps

Lower back, glutes and hamstrings are fucked... lower back especially since i did conventional deadlifts on monday, going to stick with sumo for the next few weeks.

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wozniak1995
Level

Join date: Feb 2013
Posts: 217

19.09.2013

Calf raises 10 reps x 3 sets

Jump rope (10 minutes)

Then worked on deadlift form with a 80kg bar.

To finish that off i did 10 minutes of mobility work and 15 minutes of swimming.

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wozniak1995
Level

Join date: Feb 2013
Posts: 217

Hi all, haven't posted in a while so i'll kickstart my journal again. The most recent update that might be interesting is that i am booked in for a keyhole surgery on my shoulder, so this little issue should be fixed soon. From the MR scan i have no issue with the joint or anything like that but one of my muscles in the shoulder is slightly torn causing a large imbalance if trying to lift anything heavy.
07.09.2013

Stiff-legged deadlift (awesome exercise when done properly, only problem is i pulled my harmstring while doing it :P ):
60kg x 8 reps
60kg x 8 reps
60kg x 8 reps

Sumo-Deadlift (very wide stance and no belt)
100kg x 3 reps
140kg x 3 reps
160g x 3 reps (a very effortless PR)
170kg x 1 rep
180kg x 1 rep (PR)

This is roughly the second or third week im doing sumo deadlifts and they are improving very quickly, the 180kg was done with no form breakdown and i recon i had another 10kg-15kg in me, only issue was that i pulled my right harmstring thanks to the newly configured stiff-legged deadlift form which puts a shit load of strain on them

Tried to do some shrugs but my harmstring was giving me a bit of trouble so i moved onto stretching.

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wozniak1995
Level

Join date: Feb 2013
Posts: 217

09.10.2013

Did some pec deck flyes, cable flyes and incline dumbell flyes. Does anybody have any suggestions for exercises that are good at burning fat on the side/lower chest area? Heard dips are meant to be quite good.

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