Duplicate of my Excel File

Sugar Free

So starting off from week 1 again as I spent the last couple of weeks working a lot and then swanning around the middle east.


Week 1 D1


(All 3010 tempo)

Incline Bench: 50 x 4 x 8
Incline DB Bench: 45 x 4 x 8
Incline Flyes: 20 x 4 x 8

---

Chins: 6 x 6
CSR: 90 x 4 x 12
BOR: 60 x 4 x 10

Facepull: Stack 9 x 3 x 12
Dips: 3 x 8 (30X0 tempo)
DB Curls: 30 x 3 x 10 (30X0 tempo)

Band PD: Blue x 2 x 20

Sugar Free

Week 1 D2

Squat: 125 x 3 x 8, 135 x 2 x 5
Fr Squat: 60 x 4 x 8
Split Sq: 30 x 3 x 10


Left it there as felt like I was going to vomit. Not from the monster volume obviously lol but felt very full and queasy so ab work could have potentially been disastrous.

Sugar Free

Injured for last three weeks nearly. Not training related (neurological).
Unknown recovery time. Zero training possible. Ghey.

Sugar Free

ETA for return to training - middle of January.
Waiting for MRI results to get to doctor.

Sugar Free

Friday 20th

Trained for the first time in almost 100 days.

Bench: Pathetic x 3 x 12
Unilateral stuff x 10 x 10-15


No pain any more but very significant atrophy on my left arm and still some signal loss (I reckon) meant that 7.5kg DB curls were genuinely challenging for moderate reps.

Lots of unilateral stuff for the upcoming upper sessions to build the left side back up.

Still can't back squat or straight bar deadlift so will front squat and trap bar DL instead. Might throw in some plate-loaded leg presses too as I don't see my front squat ability being initially good enough to use numbers that could stimulate growth/strength.

Sugar Free

Consultant says 'go'. No surgery required, I just have the spine of a professional rugby player to manage instead. Suppose that's a win. Can squat/dl again but will need to be very cautious.

Left bicep, teres and infraspinatus could take up to one year to get back to full control and strength which is a bummer but what can you do.

Should probably start recording numbers again as a result...

16th
I trained upper, can't remember much

21st
I trained upper, can't remember much

25th

Bench: 90 x 5 x 3
3 sec Negative Chins: 5 x 3

Seated OH DB Press: 35 x 4 x 10 - (30X0)
Cable Row: 80 x 4 x 10

Lateral Raises: 15 x 3 x 10 - (30X0)
Prone Ext. Rot. Thing: 5 x 3 x 8

Pushdowns: Stack 7 x 3 x 10 - (30X0)
DB Curls: 25 x 3 x 12


Very little going on with the left side on the negative chins. Torso immediately jolts to the right as my good side takes over most of the load. Not sure it's worth even continuing with these until it strengthens further but I'll give a few more tries to see what type of progress there is.

Same story with the curls. Left bicep can't handle more than 12.5kg bells. Right bicep is bored.

Sugar Free

27th

Squat: 100 x 3 x 10
SLDL: 60 x 4 x 10

Split Squat: 15 x 1 x 10
Plank: 3 x 60sec


First time squatting since the injury over 4 months ago. Didn't push it and my legs just gave up by the time I got to the split squats.

Still though, got through it pain free which means the world.

Sugar Free

30th

(All 90 sec)

DB Press: 55 x 4 x 12 - (30X0)
Unilateral Machine PD: 40 x 2 x 10, 30 x 2 x 10 - (30X0)
Incline DB Press: 40 x 4 x 12 - (30X0)

(All 60 sec)

BOR: 50 x 6 x 10
Prone Upper Back Complex - 4 positions x 10 sec holds x 3

Front Raises: 10 x 3 x 10 - (30X0)
ss w/
Band Pull Aparts: 3 x 10

Seated DB Extensions: 20 x 3 x 15
DB Curls: 25 x 4 x 10

Run - 2.5km

Sugar Free

2nd

Running was a bad idea earlier in the week. Calf doms bad. Meant to train lower but couldn't hack it. Off tomorrow anyway so not much difference, will train then.

Bench: 70 x 3 x 10, 70 x 1 x 9
3 sec Negative Chins: 3 x 4, 2 x 3

Seated DB Press: 40 x 3 x 10, 40 x 1 x 8 - (30X0)
Cable Row: 80 x 4 x 12

Prone Ext Rot: 5 x 3 x 10
Lateral Raise: 16 x 3 x 12 - (30X0)

DB Curls: 25 x 2 x 15, 25 x 1 x 12
Rope Pushdowns: Stack 7 x 3 x 12 - (30X0)


Had to use the sh*t bench where the lowest rack hooks are way high. Would have been confident going for rep 10 on the bench if it had of been the non-sh*t bench.

Chins were better, less wonky. Upper back stuff and curls better. Slowly but surely the strength is returning to the nerve damaged areas. That said, I've been in a caloric deficit for about 4 weeks with another 2 to go in order to lower BF but soon I really need to up the eating to support the hypertrophy of said damaged areas.

I'm also wondering when the lack of carbs will start kicking in on my numbers. Call it n00b progress for now.

Sugar Free

3rd

DL: 120 x 3 x 5
Front Sq: 60 x 5 x 8

Planks: 60s x 2

Not much time but hadn't planned to do much anyway as it was my first time back deadlifting. Have to change my set up so that I avoid C-spine extension (i.e. eye to the ground) so really need to video it to see how it looks elsewhere.

Sugar Free

5th

DB Press: 60 x 4 x 8 - (30X0)
Unilateral Machine PD: 45 x 4 x 10

Incline DB Press: 45 x 4 x 10 - (30X0)
BOR: 50 x 6 x 12

PUBC (4 positions) 2.5 x 15sec x 3

Front Raises: 15 x 3 x 10 - (30X0)
ss w/
Band Pull Aparts: 3 x 10

Dips: 3 x 15
ss w/
DB Curls: 30 x 3 x 8

Band PD: 2 x 20

Sugar Free

6th

Squat: 100 x 3 x 12
SLDL: 65 x 5 x 8

Plank 2 x 70sec
Ab Wheel: 2 x 10

High reps nearly killed me, so much breath, not enough air.

Sugar Free

7th

Run - 3K.

I don't consider this training just wanted to get out into the sun and move.
Almost certainly harming my legs' recovery too but f*ck it, it was too glorious out.

Sugar Free

8th

Bench: 82.5 x 3 x 8, 82.5 x 1 x 6
Seated DB Press: 40 x 2 x 12, 40 x 9, 40 x 8 - (30X0)

CSR: 70 x 6 x 10 - (30X0)
DB Row: 22.5 x 4 x 10 - (30X0)

Prone Ext Rot: 5 x 3 x 12
Lateral Raise: 20 x 3 x 15

Rope Pushdowns: Stack 8 x 2 x 12, Stack 7 x 1 x 12 - (30X0)
BB Curls: 30 x 4 x 10


Bench was supposed to be for 6's so that was good. Did 3 actual chins today. Body angle was less sideways but still not straight. Improving slowly.

Dropped the negative chins as the impact of my torso immediately slewing off to the side was wrecking my shoulder. As long as it keeps strengthening through other unilateral and regular back work then it'll get there eventually. If not, I'll have to find someone who knows how to rehab this type of stuff but I'm hopeful.

BB seems better for curls and the weakened bicep. The forced supination it causes seems to make the damaged muscle contract a lot better. Will run with these for a few weeks.

Getting hungry consistently too due to deficit. Looking forward to eating again at some point in the next month.

Sugar Free

11th

Squat: 110 x 4 x 8
DL: 100 x 3 x 6

Don't normally train on Saturdays but had to because of other stuff. Also had to run off early so ehh, basically just did the two most 'bang for your buck' lower exercises and then fecked off.

Also wore the wrong type of boxers today (cotton non-stretch instead of those fitted jobs that stretch) so at the bottom of about rep 4, they exploded open.
Quick racking of the bar to check it was just the boxers and not the actual shorts then back to it.

Will do abs tomorrow.

Sugar Free

12th

DB Press: 60 x 5 x 10 - (30X0)
Incl DB Press: 45 x 5 x 12 - (30X0)

Unilateral PD: 45 x 4 x 15
Cable Row: 73 x 3 x 12

PUBC (3 positions): 2.5 x 2 x 20sec

BB Curl: 35 x 4 x 8
PD: 25 x 3 x 15 - (30X)

Sh*t session. Had to train in a different gym. Crowded even on Sunday morning (more a function of its size than the number of people). Also had to be somewhere so had to cut things short. Also realised forgot abs. Bleh.

Still getting stronger though despite dropping lbs. Strange.

Sugar Free

14th

Squat: 100 x 8, 120 x 3 x 8, 100 x 8
SLDL: 65 x 4 x 10

Plank: 3 x 70 sec
ss w/
OH Crunch: 8 x 3 x 10

Squats weren't even that hard tbh. Not sure what's happening but I can only surmise that the extra stretching is getting me into better positions. Have to remind myself not to go too nuts too quick so my spine doesn't give any grief!

I will need to increase the volume in general sooner rather than later but I'll happily take the progress and healthy body for now.

Also not enjoying the new hybrid bar positions but it will just take more getting used to. Full high bar isn't an option due to the load being right on the damaged vertebrae and low bar is tougher on the back in general.

Dying of a cold as well so I was glad to force myself down to train in the first place!

Alf Veedersane

I'd say it must be hard to temper the enthusiasm for pushing hard when it's feeling good!

Good work fella. Fair play.

Sugar Free

Cheers Alf

Sugar Free

15th

Bench: 80 x 6, 100 x 5 x 3, 80 x 13
Chins: 4 x 5

Seated OH DB Press: 45 x 2 x 10, 45 x 1 x 8, 45 x 1 x 7 - (30X0)
CSR: 75 x 6 x 10 - (30X0)

Prone Ext. Rot: 5 x 5 x 15

Triset of:

BB Curl: 30 x 3 x 12
Dips: 3 x 15
Lat. Raise: 20 x 12, 10, 8

Bench was fine, kept 1-2 reps in the tank for each 100kg set.
I'm still sliding off the side on chins but the strength is much better.

Injury became a concern after the ext. rotations. Think it's to do with my head position during that exercise - holding it steady over the end of the top of the bench, rather than resting it face down on the top of the bench. Not too concerned, it's very tight but doesn't feel like the horrific nerve pain it was before. Physio later to loosen it up hopefully but will probably have to give training a miss tomorrow.

Business trip from Sunday on so next few updates will just be whatever crap they have in the hotel gyms.

Sugar Free

No re-occurrence of the injury thankfully, just a very temperamental upper trap that's being overused. Some tissue work and dry needling and everything is right again.

18th

DB Press: 65 x 4 x 10 - (30X0)
ss w/
BOR: 55 x 4 x 12

Prone DB Scap Retractions: 40 x 3 x 15
ss w/
Serratus DB Press: 45 x 3 x 15

Incline DB Press: 50 x 4 x 10 - (30X0)
Unilateral Machine Lat PD: 40 x 3 x 10

DB Curls: 35 x 3 x 8
ss w/
Rolling Ext: 35 x 3 x 12

DB Curl: 20 x 1 x 8 - (4041 tempo)
Band PD: Blue x 20

Planks: 3 x 45 sec
ss w/
Crunch: 10 x 3 x 10

Beach body session essentially. Away now for two weeks. Hot climate. Suns, guns out etc.

Sugar Free

1st

Bench: 80 x 1 x 8, 90 x 2 x 8, 90 x 1 x 6, 82.5 x 1 x 10
Chins: 2 x 6, 2 x 5

Seated DB OH Press: 50 x 2 x 10, 50 x 1 x 8, 40 x 1 x 10 - (30X0)

Prone Scap Retraction
ssw/ Serratus Punch: 40 x 2 x 15

CSR: 80 x 4 x 10 - (30X0)
High Angle Cable Row: Stack 12 x 4 x 10

Band Pull Aparts: 3 x 15
ssw/
Later raises: 15 x 3 x 10 - (30X0)

Pushdowns: Stack 12 x 3 x 12 - (30X0)
ssw/
BB Curls: 35 x 3 x 12

Super Slow DB Curl: 10 x 1 x 8 - (4041)
Band Pushdowns: 2 x 20


Not bad after a couple of weeks away with work in a country where food hygiene is not a priority. Sh*tting your brains out >>> calorie controlled diet for fat loss. Did some upper sessions while away but the heaviest DB's (no bar) were ~20kg so couldn't do a huge amount.

Bench was good today. OH press was a bonus as I hadn't meant to move up to the 25kg DB's yet, t'was a mistake but glad to have gotten 2 x 10 with them anyway.

Sugar Free

3rd

Squat: 120 x 6, 130 x 4 x 6, 120 x 8
SLDL: 70 x 5 x 10

Walking Lunge: 30 x 3 x 8

Swiss Ball Reverse Crunch: 3 x 10
Crunch: 10 x 3 x 15


1 hour total. Tidy.

Sugar Free

6th

DB Press: 70 x 4 x 8 - (30X0)
BOR: 60 x 6 x 10

Incline DB Press: 55 x 4 x 8 - (30X0)
Unilateral Lat PD: 37.5 x 2 x 12, 42.5 x 2 x 10

Prone DB Scap. Retraction: 45 x 3 x 15

DB Curls: 35 x 3 x 10
Left Arm DB Curl: 7.5 x 1 x 12 - (4041)

Pushdowns: Stack 13 x 3 x 15
Band PD: 2 x 20


Just realised I always record DB weights as the total weight lifted and not the individual DB's. Makes more sense to me my way! I record the DB weight when it's a unilateral movement.

Anyway, this was fine. Pressing progressing well. Not much else to say.

Sugar Free

9th

Bench: 90 x 5, 100 x 3 x 5, 90 x 8
Chins: 7, 6, 6, 5

Seated OH DB Press: 50 x 2 x 10, 9, 7
ss w/
Machine Row: 75 x 4 x 10

Triset Of:
EZ Curls: 40 x 3 x 8
Lat Raises: 25 x 3 x 10
Pushdowns: Something x 3 x 20

Pushed for time today and 12 hour days got in the way the last few days this week. Bench was good considering I had to use the absolute poxbottle sh*t bench again where you have to un-retract your scaps to lift off.

Chins are now only slightly wonky. This is good, hopefully the extra soft tissue work and unilateral stuff on my left side is helping.

Also pretty sure I saw a girl C&J 60+ kg while I was there which I thought was pretty impressive.

Sugar Free

12th

0-Dawn-00

DB Bench: 70 x 4 x 10 - (30X0)
BOR: 60 x 6 x 12

Incline DB Bench: 60 x 3 x 10, 60 x 9 - (30X0)

Serratus Press: 50 x 2 x 12
Scap. Retract: 50 x 2 x 12

DB Curls: 35 x 3 x 12
ss w/
Rolling Ext: 35 x 3 x 15


Had hoped to train PM as well but 13 hour day got in the way. Also realised I forgot to do my vertical pulling and had planned to do in the PM. Oh well.

Pressing continues to progress despite slowly dropping bodyweight, being in a kcal deficit (albeit a small one) for weeks now and training today was at 6am. That said it was the fourth pressing session in twelve days so the frequency no doubt has had some impact.

I swear tomorrow will be a lower day. Otherwise in the absence of an injury, I'd have to rename this log to Billy No Legs.

Sugar Free

13th

Squat:
120 x 5
130 x 3
140 x 3
145 x 3
150 x 2
150 x 3
140 x 3
120 x 10

SLDL:
75 x 6 x 10

DB Split Squats (R leg only):
25 x 3 x 10

Crunch:
15 x 4 x 12

Chins: 1 x 8

First set of 150 I set the pins too high and it was putting me off. Second set was better though could have done with a better thoracic reset at the top of reps 2 and 3. 120 x 10 for some additional volume.

Right leg needs some unilateral love. I know from experience that my 3RM squat - which that pretty much was - is about 10% off my 1RM. So that should put me more or less back to where I was in November pre-injury. And about 12-15lbs light. Tidy.

Sugar Free

15th

Manky AM training

Bench: 85 x 3 x 10, 85 x 1 x 7
Chins: 6 x 5

Standing BB OHP: 50 x 10, 50 x 2 x 8 - (30X0)
CSR: 80 x 6 x 10

Triset;

EZ Curl: 40 x 3 x 10
Lat Raises: 25 x 3 x 12
Pushdowns: Various x 3 x 10 (the rope got nicked after set 1, honestly couldn't see it anywhere)

All benches in use at that time so went with BB OHP. Standing BB weaker than seated DBs. I think that's standard given the leg drive you can use for seated but it may also just be that I've reached the threshold of dropping fat/weight where strength begins to be affected. It also might be that it was 0630 and I was knackered...

A tad disappointed I didn't get the full 4 x 10 with bench but it's still +15kg for practically the same reps compared to 6 weeks ago (2nd April), so that's pretty solid progress I guess.

Sugar Free

18th

DB Bench: 80 x 4 x 8 - (30X0)
BOR: 70 x 6 x 10

Incline DB Bench: 60 x 1 x 12, 60 x 3 x 10 - (30X0)
Unilateral Machine Lat PD: 45 x 2 x 12, 45 x 2 x 10

Scap Retract: 40 x 2 x 20
ss w/
Serratus Press: 40 x 2 x 20

Pull Aparts: 3 x 15

Dips: 4 x 15
ss w/
DB Curl: 40 x 1 x 8, 30 x 2 x 15, 30 x 1 x 10


Today was national Front-raise-two-inches-from-the-racks day. Annoying.
DB pressing was hard today as well.

Sugar Free

Food poisoning, work and needing to drive home to vote means no training until Saturday. Mostly it was the food poisoning though. F*cksake!