lift log

[Krueg]

cant do squats for a week or so - I think I went too heavy last leg day (100Kg working sets) and got a pain in the tops of my knees. so rest is needed for those and a big reminder to myself that I shouldnt be pushing it so hard ALL the time.

Been off this thread for a while

Heavy squats are out of the question still (Had my PT buddy check my form, just in case I was set up wrong - form was fine - just overexherted myself), but I covered with leg extensions, curls and lower back extensions.

Sometimes some knee pain will occur, but you just have to work through it.... Some questions I have are:

-Are your knees caving in when you squat?
-What kind of stance are you using?
-Are you hitting depth?

 

[DanZy]

It may have been the leg extensions that caused the pain, they put a ton of stress on the hamstrings etc.

 

[Purefilth]

Sometimes some knee pain will occur, but you just have to work through it.... Some questions I have are:

-Are your knees caving in when you squat?
-What kind of stance are you using?
-Are you hitting depth?

This knee pain is crippling when it kicks in - but..

1) they'll be wobbling on the last couple of reps, but they dont actually cave in - ill stop before that

2) Feet face forwards(maybe slightly outwards) and just a little wider than shoulder width.

3) Squats are like svx - it doesnt count unless you go DEEP (i get horizontal)

 

[Purefilth]

Ok, Been away from the gym - had flu - but went for cardio yesterday and felt better, so went in and heaved a pull day.
Pull ups
seated row - Wide and Close sets
lat pulldowns
delt fly
DB row
DB Fly
Bicep curls

lower back extensions
and more biceps to finish

was very hard work, since still in recovery, but sweating that sh1t out seems to be the best way

 

[TheStig]

Man I swear I sweat more from pulling exercises than anything else, but they're also my favorite lol

 

[Purefilth]

Man I swear I sweat more from pulling exercises than anything else, but they're also my favorite lol

yeah man Delt fly hurts like a beeyatch but I loved it

Still pushing through flu, went for a push day still feel like crap, but workout seems to make me feel better even if its hard to get started, once you got a pump on, you feel all kinds a better.

dips x 12
wide dips x 12

chest press
12 x 49
12 x 56
12 x 63
4 x (8x70)

Incline press
12 x 42
12 x 49
4 x (8x56)

Fly
cant remember exactly, but went similar to chest press

OH press (seated)

12 x 35
3 x (8 x 40)
6 x 45


tri ext/skullkrushers

again dont remember properly

DB OH press(with tri as supersets)
12 x 12.5 (each hand) x 3

burnt out on 3 x 8 x 63kg on fly

 

[Purefilth]

It may have been the leg extensions that caused the pain, they put a ton of stress on the hamstrings etc.

you could be right here too - honestly I'm gonna have to lay off any exercise that involves too much knee bending till the pain sorts itself. then lll restart the whole darn thing.


Ok that said - didnt go gym today, just pulled some iron out into the garden and did some ligght deadlifts and a lil bit of squatting to see how low I could go. Not very.

Deadlifts were fine only 70Kg. Did 4 sets 12 on those and did 3 sets 12 on some halfway squats - just to do whatever fibres I could since knees started hurting.

Then 4 sets 12 shrugs - all the same weight (70 kg). And thats me, feeling a bit better now this flu is starting to shift - still cant breathe right though.

 

[Purefilth]

push day! - meant to do a pull, but soon changed that plan when i got up. Pull tomorrow now

Went in, Went hard.
Fly.
Incline press
OH press
Chest press.

AB WORK (God I hate that stuff)

More fly
DB press
DB FLY
OH Press
More ABs

OUT.

Ok, Later on Im gonna throw In one of my pushup circuits - seeing as its a push day and all.

So This one Goes.

50 Pushups - Hold the last one in down position for 30 secs.
30 secs rest
40 Pushups - Hold the last one for 20 secs
30 rest
30 Pushups - hold the last one for 15 secs
30 - 45 secs rest
20 Pushups - Hold last one for as long as possible (normally give in by 10)

And collapse in agony wish me luck:rockon:

 

[Purefilth]

Ok Managed the pushups - not so good on the holds though.

50, Held 30
40, Held 10
30, no hold
30, held 10

then I had to go do summat.

bashed them out hard and fast - the way they should be done

hurt like a mufuka

 

[TheStig]

Dang dude my chest would be screaming after that pushup circuit

 

[Purefilth]

Dang dude my chest would be screaming after that pushup circuit

you know it!

Felt better that I smashed out a few more after failing the holds - have to do it again now

 

[Purefilth]

ok, so pull day yesterday.

Today went down and dirty - hours cardio, followed by some nasty azz squat walks 4 x 25m bursts, 35 Kg on the shoulders.

got LOW - back knee about an inch off the ground - had my buddy rolling through the motions with me - bloody good motivator he is. Normally i just lift solo.

Still - he tells me that I look like I could have an 8Pack by summer.



CHALLENGE ACCEPTED.

OH AND SOME BICEP CURLS JUST FOR THE PUMP

 

[TheStig]

OH AND SOME BICEP CURLS JUST FOR THE PUMP

Hahaha literally the only reason I curl

 

[Purefilth]

Hahaha literally the only reason I curl

You Know IT!!!

Ok, rested up yesterday - swung in for chest and triceps today, little ab work too.
OH press.

Did some leg ext and calf raises too - just to even out from the squatwalks the other day. - My AZZ STILL HURTS FROM THEM!!!!

 

[Purefilth]

So last night went out on town with a couple of the lads.
One Ive no seen in a while says "Fvck me man you've got BIG"

Picked up TWO girls - Yeah I know

One of them asks me - "So what do you do to get a body like that?" This girl is Swedish - I mean Stereotypical swede - At least 6' 0" maybe 6'2". blonde slim, BANGING body, ass to die for.

Yeah This Lifting malarky is paying off.

Right, sunny day so chores outta the way.

So I built a garden wall for a buddy. then picked up a bar and some 10kg plates, rolled back down to my buds place and did some lifting in the sun. Back and biceps - pull day. Sweated out alll those toxins and got rid of the hangover

Most notable for today was bicep curls.

63Kg bicep curls PR/PB

Not just that though, did 3 x sets of 6 reps (had a bit of assist from my buddy spotting)

Damn that was heavy ass work!

So, if its sunny tomorrow - we going out in the garden again for a push day

 

[Purefilth]

Push day in the sun yesterday - got the bench out and pressed like mad

Leg day today. Cycle to warm up. then 2 sets lunges 12 reps per set 50KG got back leg down to the floor.

I'm re-learning squats because of that knee pain Ive been having,
so started at 50KG.

1 set 12 - down past horizontal deep as possible.
2nd set 12 - same again.
3rd set in the 3rd rep i got down and split my shorts.

literally about a footlong tear up the azz of them!!

so what can you do eh? i dont stop when im tired. I dont stop when my shorts rip, I stop when I'm DONE!
so I finished the set and did another set. lol
went and did leg press, calves and abwork, left the gym a half hour later - no shame for me i dont care if the left azzcheek is poking out to greet people - i gotta workout to finish.


Proud moment

 

[TheStig]

 

[Krueg]

Push day in the sun yesterday - got the bench out and pressed like mad

Leg day today. Cycle to warm up. then 2 sets lunges 12 reps per set 50KG got back leg down to the floor.

I'm re-learning squats because of that knee pain Ive been having,
so started at 50KG.

1 set 12 - down past horizontal deep as possible.
2nd set 12 - same again.
3rd set in the 3rd rep i got down and split my shorts.

literally about a footlong tear up the azz of them!!

so what can you do eh? i dont stop when im tired. I dont stop when my shorts rip, I stop when I'm DONE!
so I finished the set and did another set. lol
went and did leg press, calves and abwork, left the gym a half hour later - no shame for me i dont care if the left azzcheek is poking out to greet people - i gotta workout to finish.


Proud moment

Good to see you start to squat again, nothing wrong with taking it easy.

To be honest I think too many guys think they need to squat "low" You really only need to squat down far enough to where your hip joint is just below your knee joint. Now, you may see a lot of Olympic lifters squat real low, but that's because it helps carry over to their Cleans, Snatches and ect.

Just food for thought, hope things go well!

 

[Purefilth]

Cheers guys

Smashed a pull day today. Extremely disappointed in myself for forgetting shrugs though
Only did minimal on bicep curls too, but lets be honest - lat pulldowns and seated rows hid them quite well on wide grip.

 

[TheStig]

Only did minimal on bicep curls too, but lets be honest - lat pulldowns and seated rows hid them quite well on wide grip.

That's the right attitude... compound pulling movements (close neutral grip pullups especially) will build size in biceps, curls just give some definition.