Mattias log

New update:

Still got pretty bad sciatica, few days last week I could barely walk at all. Taken a lot of NSAIDs and doctor gave me something to release tension in muscles but nothing has helped even a tiny bit. But today I managed to get to the gym to do a light upper session at least some damage control. My body looks like an "S" so walking and standing is really hard. Will be seeing physio tomorrow. Really need to get the root of this problem since I get it like 1-2 times a year and it cripples me so bad.

Update on my back:

So lower back is a lot better still kinda stiff there but not so much pain. But now I have pretty bad sciatica that causing pain in leg, foot, hips and some lower back. Really hard to even walk so haven't been able to go to the gym. Hope I can do some light sessions next week. Doing a lot of stretches and mobility now.

This really sucks so tired of it as I get it so frequently.

Lower 1

Preacher Curls - 17,5x12,9 (+2 rep)

SA-Cable Curl - 22,5x12,10 (+2 reps)

Laying Leg Curl - 67,5x11,9,8

Leg Press - 160x6,6,6

Leg Extensions - 60x12,10,9 (+1 rep)

Smith Calves - 65x6,6,6

Pretty good session upped the weight on all leg moves except leg extensions. Feeling pretty decent now. Hope I'm feeling 100% soon. Really trying to get as much sleep as possible now.

Finally able to train again still sick tho.

Upper 1

Benchpress - 107,5x5, 90x11

OHP - 55x7, 45x11 (+2 reps)

CG Smith Press - 60x9, 50x12,10

Lat Pulldown - 80x7, 65x12,4 (RP)

High Row - 97,5x7, 87,5x11 (+1 rep)

Cable Siderasies - 15x12,12,7

Face Pulls -RP- 75x8,4,4 ( too heavy here)

M-Shrugs 12,5x12,12

Session felt okay even thought lack of training. But now in the evening Im feeling worse. This damn cold is never ending.

Still a bit sick but training went okay.

Benchpress - 105x8, 90x11 (+2 reps)

OHP - 55x6, 44x10

CG Smith Press - 65x7,6 60x5 (changes some setup here)

Lat Pulldown - 80x7, 70x9

High Row - 97,5x6, 87,5x11

Cable Siderasies - 17,5x8,8,8 (+2 reps)

Face Pulls -RP- 70x12,7,6 (+1 reps)

Did 2 more sessions last week Upper 2 and Lower 2 but won't write them down here.

Yesterdays Upper 1

Benchpress - 105x7, 90x10 (+1 rep)

OHP - 50x10, 40x12 (+3 reps)

CG Smith Press - 60x13,9,7 (+8 reps)

Lat Pulldown - 80x6, 70x9

High Row - 95x9, 85x12 (+2 reps)

Cable Siderasies - 17,5x8,7,7 (+1 rep)

Face Pulls -RP- 70x11,6,5 (+2 reps)

Training been going decent more used to doing Upper and Lower split now, still favor the PPL tho.

Done 2 days so far this week. Very tired this week need to wake up at bout 4.20 am for work.

Upper 1

Benchpress - 100x10, 90x9

OHP - 50x8, 40x11

CG Benchpress - 60x12,12,10

Lat Pulldown - 75x8, 65x10

High Row - 95x8, 85x11

Cable Siderasies - 15x14,7,6

Face Pulls -RP- 70x10,6,5

Lower 1

Preacher Curls - 17,5x9,8

SA-Cable Curl - 20x9,8

Laying Leg Curl - 65x9,8,6 (+2 reps)

Leg Press - 150x8,8,8 (+3 reps)

Leg Extensions - 55x12,11,10 (+1 rep)

Smith Calves - 60x6,6,6

Lower 2

DB Hammer Curls - 20x10,7

SA-Cable Curl 20x14,12

Lying Leg Curl - 65x8,7,6

Leg Press - 125x14,14 (5kg up matched reps)

DB Lunges - 20x6,6

Leg Extensions 55x13,12

Seated Calf Raises 50x13,13,12

Upper 1, great session. Sleep is still shit tho.

Flat DB Press - 47,5x8, 42,5x10

High Incline Smith - 55x6, 45x8

CG Smith Press - 45x13,14,11

Lat Pulldown - 75x7, 65x11

High Row - 95x7, 85x10

Cable Sideraises - 15x13,12,9

Face Pulls -RP- 65x15,6,6

Upper 2

Flat DB Press - 45x8, 40x12 <-- felt really good soon probably back where I left of.

High Incline DB Press - 30x8, 25x12 <-- feel some shoulder niggle in incline movements careful here

CG DB Press - really shitty movement for me will do CG smith press on both sessions

Low Row - 75x9, 70x12

Lat Pulldown 75x6, 65x10

Cable Sideraises 15x12,9,8

Face Pulls -RP- 65x14,7,6

Actually felt really good today. Finally felt rested too not super tired.

Some changes to the split, been really tired from work early shifts. Also finding in session volume for my Upper session to be very demanding. Really wish I could train more days a week so I could split it up more. Or maybe in need of better CV, but that also takes some time to get in.

Upper 1

Flat DB Press - 42,5x8, 37,5x12

High Incline Smith - 50x8, 40x12

CG Smith Press - 40x15,15,15

Lat Pulldown - 70x10, 60x15

High Row - 95x7, 85x9 <-- will do this before pulldowns next time

Cable Sideraises - 15x11,9,8

Face Pulls -RP- 65x13,6,5

Lower 1

Preacher Curls - 15x12,10

SA-Cable Curl - 20x12,13

Laying Leg Curl - 60x9,9,8

Leg Press - 150x7,7,7

Leg Extensions - 55x12,10,9

Smith Calves - 55x7,7,7 <-- really focus on super slow reps and not not rounding on outside of the foot.

Pretty bad motivation right now, first because of the shoulder issue but thats fine now but lost some momentum there. Also harder to puzzle life now when I'm working full time now with shift work again not home with my son anymore. Just waiting for all the colds and flu's that my son will drag home from pre-school too its horrible winter time lol.

Lower 1

Preacher Curls - 15x12,10,8 (-2 reps)

Lying Leg Curl - 55x12,12,12 (+3 reps)

Leg Press - 150x6,6,6

Leg Extensions 55x14,11,11 (+3 reps)

Smith Calf Raises 50x8,8,8,8

Light headache, happy with the session today.

Upper 1, yesterday.

Flat DB Press - 40x10,10,10

High Row Machine - 97,5x6,6,6

Y-Raises 4x - Rehab

Lat Pulldown Medium Grip - 65x11,11,11

DB Tricep Ext - 15x9,9,8

Cable Lateral Raises - 15x9,7,7

Face Pulls 65x11,11

+ Rehab

Decent session, shoulder not 100% but not too bad either. Manage to work around it pretty well but training is not as fun as it used to be of course.

Noticed some nice leg growth witch feels really nice since its been a weak area since all lower back problems. Except my calves that still sucks lol.

Seeing a physio tomorrow, been like 2 weeks waiting time. See if I can get more rehab tips. Really focused on getting shoulder fixed fast.

Lower 1

Preacher Curls - 15x12,10,10

Lying Leg Curl - 55x10,10,10

Leg Press - 140x8,8,8

Leg Extensions 55x13,10,10

And a lot of rehab work. Starting to feel some pain in my left elbow as well probably connected to the shoulder issue.

Some good news after the shoulder issue is that I got my results back from the JPS Mentorship exams.

Passed with Distinction grade, really happy with that :) it was an really comprehensive test. It was way harder than I thought it would be.

Shoulder feels good today but still don't know how it will be under loading and pressing. Really super worried about it.

Yesterday I had a Push session. While warming up on DB presses I felt pain in my left shoulder so I aborted the session. Right now I feel some pain in my front delt area. Just like I had a few years ago. Really bothered by this don't know how serious it is so ill do just 1 deload session this week and do some rehab stuff that worked last time "Y-Raises" did wonders last time so might help now too.

I just feel it a tiny bit so hopefully its not as bad as last time now when I adress it early. But it really sucks big time. Training been going so well lately.

Legs, slept very bad but very good session.

Preacher Curls - 20x9, 15x15 (+2 reps)

SA-Cable Curl - 22,5x12,12 (+2 reps)

Lying leg curl - 55x13,11,9 (+3 reps)

Leg press - 155x7, 135x12 (+1 rep)

Walking Lunges 17,5x8,8 (+2 reps)

SL-Leg extensions - 25x11,11

Push A, really good session everything felt good!

DB Press - 47,5x6, 42,5x9 (+2 reps) <-- very happy with this, top set felt really good too

High Incline smith - 60x7, 50x10

Lying db triceps extensions - 15x10,9 (+1 rep)

Cable flyes - this was taken so did other fly movement no logbook on it

Cable sideraises - 17,5x11,10,7 (+2 reps)

Rope tricep pushdown - 60x15,12 (+1 rep)

Seated Calf - 60x11,10,10 (+1 rep)

Getting closer to my 50kg db press goal.

Legs, back feeling a lot better now.

Preacher Curls - 20x8, 15x14 (+1 reps)

SA-Cable Curl - 22,5x11,11 (+2 reps)

Lying leg curl - 55x12,10,8 (+2 reps)

Leg press - 145x9, 135x11

Walking Lunges 17,5x7,7

SL-Leg extensions - 25x11,11 (+2 reps)

Legs, will skip 2 single leg movements now as I will have less time soon. Also leg press felt a lot better with 2 feet.

Preacher Curls - 20x8, 15x13 (+2 reps)

SA-Cable Curl - 22,5x10,10

Lying leg curl - 55x11,9,8

Leg press - 135x11,11 Also had a little higher stance felt a lot better. This isn't a conventional leg press.

Walking Lunges 15x10,10 (+1 reps)

SL-Leg extensions - 25x10,10

Yesterdays Legs, were in a real hurry. Supersetted biceps with legs.

Preacher Curls - 20x7, 15x12

SA-Cable Curl - 20x12,12

SL-Lying leg curl - 37,5x8, 32,5x10,10 (+1 rep)

SL-Legpress - 70x9, 60x12 (+2 reps)

Leg Extensions 2xfail directly after leg press

Had a few beers at the evening/night first time in like 2 years, feel pretty okay today very tired after very bad sleep thought. Resting today.

Pull B, so hot here today not fun to go to the gym. Doing my best to stay hydrated so managed to get a decent session.

Medium neutral grip lat pulldown - 85x6, 75x11 (+1 rep)

Chest supported close grip row - 95x6, 85x10

SA pulldown - 30x11,12 (+1 rep)

SA Cable row - 25x12,14 (+4 reps)

Smith wide grip shrugs 80x10,10

Face Pulls - 75x11,10 (+1 rep)

Smith Calf raises - 90x8,8,8 (+1 rep)

First session back after deload and vacation. Pretty good session finally progressed on top set DB press!

DB Press - 45x8, 40x10 (+1 reps)

High Incline smith - 60x6, 50x9

Lying db triceps extensions - 15x10, 12.5x15 (+2 reps)

Cabel flyes - 17,5x15,14 (+1 rep)

Cable sideraises - 15x15,14,12 (+1 rep)

Rope tricep pushdown - 60x15,10 (+2 reps)

Sundays Leg session. Been away on vacation so I've had 4 days off. So will start next meso tomorrow.

Legs

Preacher Curls - 17,5x9, 15x11

SA-Cable Curl - 17,5x12,12 (+2 reps)

SL-Lying leg curl - 37,5x8, 32,5x10,7 (+1 rep)

SL-Legpress - 70x8, 60x10 (+1 rep)

Walking Lunges 15x10,7 (+1 rep)

SL-Leg extensions - 25x10,9

Pull B, good session!

Medium neutral grip lat pulldown - 80x9, 75x10 (+1 rep)

Chest supported close grip row - 87,5x9, 82,5x12 (+2 reps)

SA pulldown - 30x11,11 (+2 rep)

Seated Cable row - 45x12,14

Smith wide grip shrugs 75x15,15 (+5 reps)

Face Pulls - 70x15,15 (+2 reps)

Smith Calf raises - 90x7,7,7

Push B

Low incline DB Press - 45x7, 40x11 (+1 rep)

OHP- All barbells taken so did high incline smith 2x set

Close grip chest press machine - 65x8, 55x13

Flye Machine - 30x15,11 (+1 rep)

Cable sideraises - 15x15,13,12 (+3 reps)

Tricep cable overhead ext - 70x15,13 (+1 rep)

Seated calf raises - 50x15,15 (+2 reps)

Pressing movements felt meh today, happy with an +1 on back off set on DB press tho.

Need to buy an scale haven't weigh myself for a while now, its broken.

Another great session today!

Legs

Preacher Curls - 15x11, 12,5x14 (+3 reps)

SA-Cable Curl - 17,5x11,11 (+2 reps)

SL-Lying leg curl - 37,5x7, 30x12,12 (+2 reps)

SL-Legpress - 70x7, 60x10 (+2 reps)

Walking Lunges 15x9,7 (+2 reps)

SL-Leg extensions - 25x10,9 (+1 rep)

Rest day tomorrow, going to see a chiro just to check my back before something happens to see if somethings seems off.

Rest day today, here is latest 2 sessions.

Pull B

Medium neutral grip lat pulldown - 80x8, 70x12 (+2 reps)

Chest supported close grip row - 87,5x8, 82,5x11 (+2 reps)

SA pulldown - 30x10,10 (+1 rep)

DB close back row against incline bench - 25x8,9

Smith wide grip shrugs x2 (+5kg)

Rear delts - 2x (+2 rep)

Really good session

I found 1 leg day I only will use now won't rotate legs. Also will do biceps on leg day instead of Pull.

Preacher Curls - 15x10, 12,5x12

SA-Cable Curl - 17,5x10,10

SL-Lying leg curl - 35x9, 30x12,10 (+2 reps)

SL-Legpress - 70x6, 60x9

Walking Lunges 15x9,7

SL-Leg extensions - 25x10,8

Legs A today, lower back feeling kinda meh so did a bit lower volume on quads to be safe.

SL-Lying leg curl - 35x8, 30x11,10

SL-Legpress - 65x9, 55x12

SL-Leg extensions - 25x13,11

Calf raises smith - 90x7,6,6

Pull A

High wide row-machine - 95(stack)x11, 85x13 (+2 reps)

Pulldown neutral grip - 90x7, 85x7

Db row - 40x9,9 (+2 reps)

Straight arm pulldown - 55x13,12 (-1 rep)

BB wide smith shrugs 65x17,17 (+2,5kg, +4 rep)

Face pulls - 70x12,12 (+1 reps)

DB preacher curl - 17,5x9, 12,5x9 (-3 rep) getting worse so fatigued

Decent session.

Went to the gym with an headache today been training some days in a row now but I'm busy all weekend so trying to get the sessions in now instead. Went okay even with headache but skipped the Hip Thrusts.

Legs B

Lying leg curl - 55x14,5,5,5,5 RP (+1 Rep)

Walking Lunges - 22,5x8,8 (+1 Rep)

Leg extensions - 55x13,7,6,5 RP (+4 Reps)

Calf raises smith - 90x6,6,6 (+1 Rep)

Yesterdays Push B and todays Pull B

Push B

Benchpress 105x7, 95x9 (matched reps) should be db press here but it was occupied.

OHP- 52,5x7, 47,5x9 (+1 rep)

Close grip chest press - 65x7, 50x15 (+2 reps)

Flye Machine - 25x15,15 (+2,5kg, +6 reps)

Cable sideraises - 15x12,10,9 (+1 reps)

Tricep cable overhead ext - 70x12,12 (+1 rep)

Seated calf raises - 50x12,11

Pull B

Medium neutral grip lat pulldown - 80x7, 70x11 (+2 reps)

Chest supported close grip row - 87,5x7, 82,5x10

SA pulldown - 30x10,9 (+1 rep)

DB close back row against incline bench - 25x8,9

Smith wide grip shrugs x2

Rear delts - 2x (+1 rep)

Cable curls - 55x11,9 (+2 reps)

Matrix Curl machine - 41x11,11 (+2 reps)

Decent sessions, stalling on db and benchpress tho. Might need to add another set and evaluate.

Legs A

SL-Lying leg curl - 35x7, 30x10,10

SL-Legpress - 65x8, 55x11

Close stance FF paused smith squat 20x8,8 <-- Trying and learning this one

SL-Leg extensions - 25x12,12

Calf raises smith - 90x5,6,6

Going too to try the smith squats, kinda worried about my lower back but I can have an upright torso so it feels good so far. Probably will regret this later.

Pull A

Had to rush this session still went okay even with less rest between sets.

High wide row-machine - 95(stack)+2,5kgx7, 87,5x10

Pulldown neutral grip - 90x7, 85x7

Db row - 40x8,8 (+2 reps)

Straight arm pulldown - 55x13,12 (+1 rep)

BB smith shrugs 95x10,9 (+1 rep)

Face pulls - 70x8,8 (+2 reps)

DB preacher curl - 17,5x10, 12,5x12 (-1 rep)

Push A

Benchpress - 100x9, 95x8 (Try to lower top set weight benchpress doesn't feel good now)

High Incline smith - 60x7, 50x11 (+1 rep +5kg up on backoff set)

Lying db triceps extensions - 15x8, 12.5x12

Lying Cabel flyes - 15x12,12

Cable Raises - 15x11,10,9 (+3 reps)

Rope tricep pushdown - 60x12,6

Seated Calf-raises 50x11,10

Push B

Didn't progress much this session. Push sessions feeling meh now.

Low incline DB Press - 45x6, 37,5x11 (same reps as last time)

OHP- 52,5x6, 50x5

Close grip chest press - 65x6, 50x14 (little progress here)

Flye Machine - 22,5x12,12 (same reps +2,5kg)

Cable sideraises - 15x10,9,8 (+3 reps)

Tricep cable overhead ext - 70x12,11 (+1 rep)

Seated calf raises - 45x16,16

Working all weekend now and going away a couple of days after with family so taking 5 or so days off maybe 1 deload session on Monday but not sure. See if I can progress better after that.

Legs A

Felt good today and manage to get a decent session

Db preacher curl - 15x10,6 <- trying to sprinkle in little biceps volume

SL-Lying leg curl - 35x6,6, 30x9,6 (+2 reps)

SL-Legpress - 65x8, 55x10,8 (+2 reps)

SL-Leg extensions - 30x8, 25x11(+2 reps)

Calf raises smith - 85x8,8,8 (+2 reps)

Back 90 degree hyperextensions 17,5x16 (+1 reps)

Took a few days off, due to headache and stuff my neck and traps are so stiff. But better now did an okay session yesterday still not 100% but better at least.

Medium neutral grip lat pulldown - 80x6, 70x10

Chest supported close grip row - 85x12, 80x12

SA pulldown - 30x9,9

DB upper back row against incline bench - 25x14,11

DB monkey shrugs x2

Rear delts - 2x

Cable curls - 55x10,8

Matrix Curl machine - 41x10,10

Push A

Horrible session, worst one in probably half a year. Already felt weak and both shoulders felt kinda meh while warming up on the benchpress so just did some light work this session.

Think its due too the hot weather the past 3 days here in Sweden, probably under hydrated and I've had bad sleep been too hot in bedroom etc. Will try Pull A session tomorrow if it goes bad ill just take and couple of days off.

Pull B

More energy today. Back work progressed some biceps did not.

Medium neutral grip lat pulldown - 75x9, 65x12

Chest supported close grip row - 85x11, 80x12

SA pulldown - 30x9,8

DB upper back row against incline bench - 25x12,10

DB shrugs x2

Rear delts - 2x

Cable curls - 50x15,9 <-- Biceps were smoked here, thinking of adding 2 sets or all sets on leg sessions

Matrix Curl machine - 41x10,9

Pull B

Still not 100% energy levels and kinda low motivation to go to the gym even tho I had 2 days forced off.

Pretty okay session anyway progress little slower but still some rep PB's

Low incline DB Press - 45x6, 37,5x11

OHP- 52,5x6, 45x12

Close grip chest press - 60x10, 50x13

Flye Machine - 20x12,12 <-- felt kinda bad in left shoulder, having a hard time finding a flye variation that feels good. My gym have limited equipment.

Cable sideraises - 15x9,8,7

Tricep cable overhead ext - 70x13,11

Pull A session. Really happy with this one able to add pretty many reps.

High wide row-machine - 95(stack)x9, 85x12

Pulldown neutral grip - 85x9, 80x11

Db row - 37,5x9, 35x12

Straight arm pulldown - 55x12,8

Smith Shrugs - 95x9,9

Face pulls - 60x15,15

Db preacher curl - 20x5, 15x9 <-- first set way too heavy

Bayersian curls - 20x10,10

Legs A 2 days ago good session

SL-Lying leg curl - 30x9,9,8,7

SL-Legpress - 65x5, 50x10,10

SL-Leg extensions - 30x6, 25x10

Back 90 degree hyperextensions 15x15,15

Standing Calf-raises in smith - 80x8,8,7,7

Yesterdays Push B

Low incline DB Press - 42,5x8, 37,5x10 <-- really happy with this will try the 45's next session

OHP- 50x7, 45x9

Close grip chest press - 60x8, 50x12

Low incline DB Flye - 27,5x9, 20x13

Cable sideraises - 12,5x13

Tricep cable overhead ext - 70x11,10

Push A today really good session

Benchpress 102,5x8, 90x12

Mid-High Incline db press - 35x6, 30x12

Lying db triceps extensions - 12,5x11, 10x13

Cabel flyes - 30x15,13

Sitting db raises - 12,5x13,13,12

Rope tricep pushdown - 55x15,11

Yesterdays Legs B session after short sleep and long work day

Lying leg curl - 50x13,5,6,5 RP

Walking Lunges - 15 DBsx14, 17,5x10 per leg, felt good adding set next week

Leg extensions - 50x16,6,4 RP

Calf raises smith - 80x7,7,7,7

BB Hip thrusts - 110x12,10 messed up set-up last set

Legs A

SL-Lying leg curl - 30x8,8,7,7

SL-Legpress - 60x8, 50x10,9

SL-Leg extensions - 25x12,9

BB Hip Thrusts - 100x12,12

Standing Calf-raises in smith - 80x6,6,6,6

Happy with this session

Woke up today and didn't feel anything in my knee, after the walk to the gym I felt it a bit but not much so I'm happy with that.

Push A today good session able too add some reps here and there

Benchpress 102,5x7, 90x11

Mid-High Incline db press - 35x6, 30x9 (Pecs, shoulders and triceps are totally smoked after benchpress really low MRV for me on those muscles)

Lying db triceps extensions - 12,5x11, 10x11

Cabel flyes - 30x13,13

Sitting db raises - 12,5x12,12,12

Rope tricep pushdown - 50x15,12

Pull B session. In a hurry today so had to rush it a little at the end.

Wide neutral grip lat pulldown - 90x6, 80x9

Chest supported close grip row - 85x8, 80x10

SA pulldown - 20x15,13

DB upper back row against incline bench - 17,5x12,12

DB shrugs - 42,5x12,12

Rear delts - 2x

Cabel curls - 45x15,13

Matrix Curl machine - 27x14,14 (new this meso) felt good

Good session able to do 1+ rep on most sets.

Leg session

SL-Lying leg curl - 30x8,7,7,7

SL-Legpress - 60x7, 50x9,8

SL-Leg extensions - 25x10,9

BB Hip Thrusts - 80x10,11 (learning the exercise)

Seated Calf-raises - 45x15,12,10

Mostly single leg stuff cause back issues, decent session

Pull session, all weights in kgs.

High wide row-machine - 95x6(stack), 85x11

Pulldown neutral grip - 85x8, 80x9

Db row - 35x9, 32,5x12

Straight arm pulldown - 45x11,9

Db shrugs - 42,5x10,8

Face Pulls - 60x12,12

Db preacher curl - 17,5x8, 12,5x12

Bayersian curls - 20x10,8

Good session rep pbs on most sets.