Log of Peace - My Aesthetic Journey to The Peak of Mt. Olympus

Truth ^

Back day. Still bad so skipped deads except for a few light ones to warm up.

Pullups BW 8 8 7 + some band assisted ones for fun
Chins +10kg 7 +5kg 8 BW 8 6
BoRs 50kg 8 8 8 8? - Strapped, great muscle activation but lower back pressure
Plate row 40kg/side 8 8 8
Straight arm pulldown 50kg 10 10 10

Not bad overall. My shoulders dislike pullups still. Looking pretty full at the moment, back to hitting my macros properly. Will check the scale next week and see what damage the holidays did.

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Chest Mondays with added leg workout due to snow hiking.

BB Bench 60kg 8 85kg 8 7 5 :mad: 70kg 8 7 - 1 extra rep on the 2nd set, 1 less on the 3rd than last time. Boo.
DB Bench 32.5kg 7 nopelol 30kg 8 7
Cable fly 30kg 8 8 8 - elbow grief
Pec fly 50kg 10 10 10
Biceps/10

Pretty good session. Usual body failings although shoulders felt better than normal.




You might wanna check this one on your phones boys :x

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Bad right now :p

In all honesty i don't know. I've always had bad lordosis and APT, and as i gather doing heavy (for me) squats with that isn't great. I could always feel a bit of pressure in my back on heavy sets but it was never really bad. So that may well have been building up over time but the thing that tipped it over the edge was getting knocked while doing squats. No idea what it actually did but its been bad on and off since then. The past couple of months it was almost fine, i was deadlifting just as heavy as i was previously but squats were a gamble on whether it would feel fine or if it would feel like a lot of pressure and ultimately make it hurt for a while which is why i've been skipping them.

So my lordosis is quite a bit better now, still far from perfect, but by my "logic" my back is now in a better position but weaker? UE thinks that anyway and has prescribed me a routine of MORE SLDLs so i'm going to give that a go. That plus core work and maybe i'll be sorted.

p.s it never really aches or hurts as such, it's hard to describe.



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I did some today and they felt good. I obviously have pretty tight hamstrings to add into the mix, certainly no back pain though. Gym was rammed so i'll film them next time.

Light leg press warm ups
SLDL 60kg 8 8 8
Split squats 15kg 10 10 10
Leg extension 50kg 12 12 12

Dips 8 +10kg 8 +20kg 8 +25kg 8! +10kg 15 - Fuuuuuuuark. Found our gym has a dipping belt which is so much win :D
Rope pulldown 50kg 8 8 8
Bar pushdown 50kg 8 8 8


Thinking of booking in for an assessment here http://www.leedssportsphysio.com/index.php

Lets have some angus today.
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couldnt resist :x
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Dat feel when shoulder day
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DB Press 32.5kg 7 30kg 8 7
Arnold press 20kg 8 8 8
DB Shrug 40kg 12 12 10 - forgot chalk grip was failing :@
Face pulls 57kg 8 8 8
Side/front cable raises 14kg 10 10 10 on each

Did triceps again because why the hell not. Grow my babies grow!

Dips BW 8 +20kg 8 +30kg 8 +20kg 8 BW 13 - FUUUUUUARK. Couple of people were secretly mirin i think if i do say so myself. My elbows did not feel tasty on the 30kg though, i don't flare them at all, just usual snappage.
Rope/bar pulldowns 50kg 8 8 8 on each

Another strong session, but when isn't it when shoulders are involved :D


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Afternoon/evening training. Interdasting.

Pullups 8 8 7.5 rip
Chins 8 7 7
BoRs 60kg 8 7 6
Plate Row 40kg 8 50kg 8 6 40kg 8
DB Row 30kg 8 8 8
Straight arm pulldowns 50kg 8 8 8

Biceps

Lots of lovely rowing, had a nice lat pump :o Now to go and negate all kinds of gains in the pub :X

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http://youtu.be/Nco7qfrPG7I
4 mins onwards, so aesthetic.


Incline DB 35kg 8 8 8
Flat BB 70kg 8 8 8
Plate loaded machine 40kg 8 8 8 - Like the one at the meet, quite a tasty movement up and in slightly.
Cable fly 23kg 8 8 8
Biceps

Doing DBs first was a nice change, kept better form and went heavier. May keep doing this..


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:D

If you want some detail (i know no one cares):

17.5kg DBs supersetted with 30kg EZ bar curls 8 6 5 with DBs 8 8 8 with bar. Should have dropped to 15s but they were in use :(


Anabolic lunch

100g white rice
200g chicken
100g tuna
2 tbsp mayo
various salad
40g cheddar

Rough macros
1100 cals 65g protein 50g fat 85g carbs

hnnnnnng
 
(Y)

Might aswell log all of todays diet up while i'm at it.

Breakfast 100g oats, banana, 1 scoop whey
PWO 1 scoop whey 1 scoop dextrose
Dinner will be leftover pork roast stirfry - macros unknown

to be continued..
 
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