Wanted to try logging some online.
Some info about me. Im Mattias from Sweden, 33 years old got a 3 year old son.
Non competitor but not sure about the future not impossible.
186cm, weight about 98kg been training for around 7 years.
Running a PPL split, 2 on 1 off.
Currently doing JPS Online Mentorship course.
I got issues with my back that comes and goes that makes my leg training very hard and can ruin my other training as well for a month or so from time to time.
Start of with my first session after my deload.
Barbell bench press 100x8, 90x9 - I've had prior shoulder impingement. All time pb 100x10 1rm 135kg. Slowly getting back to it.
Mid-High Incline db press - 32,5x9, 30x7
Lying db triceps extensions 12,5x11, 10x10
Cable flyes x 2
Sitting db raises 12,5x12,12,10
Rope tricep pushdown 50x15,11
Hey been a while but training have been meh since I hurt my back and had sciatica pain.
So an recap on that is I was in pain for about 3-4 weeks AND on the day I felt good I got sick and that hold on for 1-2 weeks with just some light training cause my heart rate was through the roof.
I might know what's wrong now physio said 2 muscles in my glutes are smaller/weaker on my right side than my left. So she thought that's the problem so I've been doing rehab for that. Also she gave thumbs up for me to do squats and deadlifts. So I'm happy but skeptical.
So I have implemented RDL and safety bar squats now, starting very low on weight tho.
Also doing a PPL again, felt I had an hard time recovering between session on an UL split. Especially when I had to do 3 on at some days.
Lost a fair bit of strength while injured but I'm soon 100% again, maybe in 2-4 weeks. Push excercises took the worst hit.
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.
Current status: Back fucked
Back snapped outside of the gym, could barely walk. Today its a lot better but still not good.
So tired of my back, hoped my soles in my shoes would help but now I'm here again. Will try to do some easy sessions this weekend and se how it goes.
Upper 2, yesterday.
Flat DB Press - 50x6, 42,5x11 (+2 reps)
High Incline DB Press - 35x5, 30x10 (-1 rep)
CG Smith Press - 60x9, 50x9,7 (-5 reps)
Low Row - 85x8, 80x11 (+2 reps)
Lat Pulldown - 80x7, 65x10,5 (RP) (-1 rep)
Cable Sideraises - 15x12,12,10 (+3 reps)
Man gassed out after first Pressing and first Pulling movement, so happy with DB presses but rest went to shit. Still feeling bad after sessions too RHR is sky-high and on top of that I feel kinda bad in my lower back as well. It isn't too bad but I'm afraid it might get worse. Really shitty couple of weeks!
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.
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)
Session felt okay even thought lack of training. But now in the evening Im feeling worse. This damn cold is never ending.
Couldn't finish last weeks 2 sessions did the upper but had to abort it. Felt SUPER weak so just took deload. Tried first session today after deload, still felt bad. Still got my cold so I'm starting to get sweats already during warm-up and strength were bad today too. Did my session but lowered weight a bit and did more RIR. Still felt like a workout tho. Will do one lower session this week to but then I will rest and try again next week.
Feeling pretty shitty today def time for deload next week. Try to get 2 more sessions this week. Training went good tho.
Preacher Curls - 17,5x11,8 (+1 rep)
SA-Cable Curl - 22,5x11,9
Laying Leg Curl - 65x12,10,8 (+3 rep)
Leg Press - 155x8,8,8 (+3 reps)
Leg Extensions - 60x12,10,8
Smith Calves - 60x8,8,8 (+3 reps)
So really good session but felt like shit..
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)
Preacher Curls - 17,5x10,8 (+1 rep)
SA-Cable Curl - 22,5x8,7
Laying Leg Curl - 65x11,9,7 (+1 rep)
Leg Press - 155x7,7,7
Leg Extensions - 55x12,12,10 (+1 rep)
Smith Calves - 60x7,7,7 (+3 reps)
Flat DB Press - 50x5, 42,5x10
High Incline DB Press - 35x6, 30x10
CG Smith Press - 65x9,7,8
Low Row - 85x7, 80x10 (+2 reps)
Lat Pulldown - 80x7, 70x9
Cable Sideraises - 17,5x8,8,8 (+3 reps)
Face Pulls -RP- 70x12,6,6 (+1 rep)
No fancy sessions this week, son got an cold Sunday and yesterday I started too feel it too. Felt it coming for some days now. Hopefully it won't get too bad.
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.
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
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
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
Yesterdays Lower 1
Preacher Curls - 15x15,13 (+6 reps)
SA-Cable Curl - 20x13,11 (-1 rep)
Laying Leg Curl - 60x13,12,9 (+6 reps)
Leg Press - 170x7, 160x7,7 (loaded 20kg too heavy first set lol
Leg Extensions - 55x11,11,10 (+1 rep)
Smith Calves - 55x8,8,8
Todays Upper 2
Flat DB Press - 50x5, 42,5x10 <- finally hit my goal of 50's! :)
High Incline DB Press - 32,5x7, 27,5x12
CG Smith Press - 50x12,13,10
Low Row - 80x9, 75x12 (5kg up on both set matched reps)
Lat Pulldown 75x8, 65x11 (+1 rep)
Cable Sideraises 15x14,14,9
Really good session even tho sleep been terrible this week. Also nice with my goal PB's with 50's DB's.
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
DB Hammer Curls - 17,5x15,15
SA-Cable Curl 20x13,13
Lying Leg Curl - 60x10,9,9
Leg Press - 120x14,14
DB Lunges - 17,5x9,9
Leg Extensions 55x10,9
Seated Calf Raises 50x12,12,10
Yesterdays session, slept very bad again but manage to get a really good session!
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.
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
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.
DB Hammer Curls - 17,5x15,11,9
SA-Cable Curl 20x12,10
Lying Leg Curl - 60x10,9,9
Leg Press - 120x13,13 (+1 Rep)
DB Lunges - 17,5x9,8 (+1 Rep)
Leg Extensions 55x13,11 (+2 Reps)
Seated Calf Raises 50x11,11,10,9
Flat DB Press - 42,5x7,7,7
High Row Machine - 95x9,8,8
Incline Smith Press 45x12,9
Lat Pulldown Medium Grip - 70x10,8,8
DB Tricep Ext - 15x10,9,8 (+1 Rep)
Cable Lateral Raises - 15x11,10,10 (+4 Reps)
Face Pulls - No time for these
Only done 1 session this week will do 1 today too. Been busy this week also working weekend so not happy about this also sleep been shit. So tired when going up at 4.30 am, even if I get around 7 hours of sleep.