DL's Journal

[DEADlifter]

It's a bad day at Casa de DEADLifter. 3 weeks ago I squatted 365 for a single, which is an old man PR. I did more in my early 20's. The goal today was 385 on the way to 405 on Thanksgiving.

My right knee had felt funny all day walking up and down the stairs at work. My bum hip was aching a little today but that's normal. I'll get to the point.

Flossed both legs before I left home. Leg extensions followed by curls to warm up the knees per usual. Felt pretty good.

135x6 warming up. Felt ok.

Put 225 on the bar to do 5 or 6 working my way up. First rep felt ok going down. Coming out of the hole there was substantial pain just above my right knee cap. It wasn't like something popped or I got stabbed. But it was enough that once I got it up there was no way in Hell I was going back down. I stopped my workout right there after not even breaking a sweat.

Got home disappointed as fuk. Felt ok coming up the stairs. So I got on the elliptical thinking "hey man, let's work this shit out". Every time the right leg came over the top and pushed down I could feel a little popping in it.

I think I have been over training legs. I am going to change Sunday this week from Lower body to cardio only. I hope it goes better next Thursday.

If not, then I'll have to get it checked out.

FUK!

 

[CJ]

Hopefully it's nothing that a little rest can't heal.

 

[Skullcrusher]

If you have a doctor I would get it checked out to find out what is going on.

Nothing to play around with.

 

[CohibaRobusto]

Sorry to hear that dude! Hopefully it will work itself out.

 

[Gibsonator]

Doubt you've been overtraining legs.
You/we all need to be better at listening to our bodies, this is how I tweaked my back.
Especially if you're going for a heavy single/double/triple.
Ice/heat and take it easy buddy.

 

[Metalhead1]

Doubt you've been overtraining legs.
You/we all need to be better at listening to our bodies, this is how I tweaked my back.
Especially if you're going for a heavy single/double/triple.
Ice/heat and take it easy buddy.

This.

Exactly what most of us need to do better. Listen to our bodies. Just because a day calls for X amount of weight, if the body isn't firing right, chances are it's not gonna happen. Days like these where change ups are allowed to happen. autoregulation.

Like Gibs said, ice, rest, recover, and see a dr if you must. You'll be fine bro

 

[DEADlifter]

Doubt you've been overtraining legs.
You/we all need to be better at listening to our bodies, this is how I tweaked my back.
Especially if you're going for a heavy single/double/triple.
Ice/heat and take it easy buddy.

Thanks, dude. I am hoping things will be straight,

 

[DEADlifter]

11-7-2020

Upper B

Giant Set DB Raises 10 each way Rear, Lateral, Front
Flat BB Press: 10,10,8,6
Seated Low Rows: 15,15,12
Seated BB Shoulder Press: 12,3x8
Cable Xovers: 12 high, 12 mid, 12 low
Seated High Rows: 3x10
Front Cable Raises: 3x10
Reverse Grip Pulldowns: 3x10
Face Pulls: 3x10
Overhead Ropes: 25,20,12
Decline DB Press: 15,15,12
Machine Iso Curls: 20,15,12

I had to swap a couple of things up to stay off of my feet as much as possible. I swapped bento over rows for seated high rows. I swapped upright rows for face pulls. This kinda neglected traps which isn't cool.

 

[Skullcrusher]

Something I learned from an IFBB pro about shrugs is to bend forward slightly, keep head down and chin tucked, flex traps at top of rep.

You could do seated db shrugs this way so you are off of your feet. Just an idea.

Hope your legs are going to be okay.

 

[DEADlifter]

11-10-2020

Push B

Seated BB Shoulder Press: 10,8,5,5,5,3
Incline BB Press: 15,12,10
Lateral Raises: 3x10
Incline DB Flies: 3x12
Cable Xovers SS w/ V-Bar Pushdowns: 3x12 each
Front Cable Raises: 3x10
Single Arm Supinate Pushdowns: 3x12
Single Arm Pronate Pushdowns: 3x12

I went up in weight on the shoulder press 5x5 this week because I completed the previous last week. I didn't complete the 4th set tonight. No worries. Just keep getting under that bar and it'll go up eventually.

A guy I grew up with made his return tonight for the first time since the gyms closed in March. Which is nice.

 

[DEADlifter]

Picture update.

Shoulda hiked my shorts up.

 

[Skullcrusher]

Gettin big. What's your weight?

 

[DEADlifter]

Gettin big. What's your weight?

I was 215 when I woke up, 218 now.

 

[DEADlifter]

 

[ShaggyLegs]

that is not alot of food at all holy crap

 

[DEADlifter]

that is not alot of food at all holy crap

I did shit 3 times and sweat like a pig during training.

 

[HollyWoodCole]

Hate to hear about the knee, but being over 40 myself I get the odd pains and all that come with getting closer to retirement.

I added some additional stretches and make sure my joints are warm before I even squat 135 nowadays.

Best of luck brother.

 

[DEADlifter]

11-11-2020

Pull B

Seated Rows: 160x15, 180x14, 200x13, 220x8
Power Grip Pulldowns: 12,12,10
DB Shrugs: 3x15 Leaning forward like was mentioned
Straight Arm Pulldowns: 3x12

The Pec Deck is never available anymore to do rear delt flies There's always one of the Kia guys there doing chest flies. These guys have really started to get on my nerves. They have a corporate account with the gym now and if cell phone curls got a dude jacked they'd all be Ronnie Coleman.

Back Extension: 2x10
Rear Delt Flies using the high double cable and leaning way back: 3x12
Hammer Curls: 3x10
Preacher Curls: 20,15,12

I am moving in the next couple of months to an area closer to Atlanta. I am happy to be the smallest guy in the gym if I can find a place where training is the point and not mother ****ery.

I did kinda like the variation of the rear delt flies though.

 

[DEADlifter]

11-11-2020

Pull B

Seated Rows: 160x15, 180x14, 200x13, 220x8
Power Grip Pulldowns: 12,12,10
DB Shrugs: 3x15  Leaning forward like was mentioned
Straight Arm Pulldowns: 3x12

The Pec Deck is never available anymore to do rear delt flies There's always one of the Kia guys there doing chest flies. These guys have really started to get on my nerves. They have a corporate account with the gym now and if cell phone curls got a dude jacked they'd all be Ronnie Coleman.

Back Extension: 2x10
Rear Delt Flies using the high double cable and leaning way back: 3x12
Hammer Curls: 3x10
Preacher Curls: 20,15,12

I am moving in the next couple of months to an area closer to Atlanta.  I am happy to be the smallest guy in the gym if I can find a place where training is the point and not mother ****ery.

I did kinda like the variation of the rear delt flies though.

 

[Sickman]

Good work. And I feel you bro. I go to the gym to train and not **** off on my phone or tell my life story to some random stranger while sitting on the only bench in the gym. Unfortunately, due to lack of license, the local YMCA in my city is the easiest gym for me to get to bc it's literally 2 blocks away. 9 out of 10 people there just sit on their phones and not lift. It's crazy but it is what it is lol.