Mattias log

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.

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.

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)

M-Shrugs 12,5x12,13

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!

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.

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)

Lower 1

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)

Upper 2

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.

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

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

Lower 2

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!

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 2

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

Upper 1

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.

Upper 2

Flat DB Press - 40x11,9,9

Lat Pulldown Medium Grip - 65x12,12,12

Incline Smith Press - 40x12,12

Low Row Machine - 75x12,11,10

Rope Pushdown 1-Arm- 20x15,12,11

DB Lateral Raises - 15x10,9,8

Face Pulls 65x12,12

Decent session so tired and sluggish today tho. Shoulder feeling good now also physio didn't find anything bad about it so really happy. Can feel "something" sometimes but probably no worries. Will still do some rehab.

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 2

DB Hammer Curls - 15x15,15,15

Lying Leg Curl - 55x11,11,11 (+3 reps)

Leg Press - 120x12,13

DB Lunges - 17,5x8,8

Leg Extensions 55x12,10

Seated Calf Raises 45x15,15,15,15

+ Shoulder rehab

Upper 2

Flat DB Press - 37,5x12,12,12 <-- no pain here very happy about that might be able to maintain while rehabbing the shoulder.

Lat Pulldown Medium Grip - 65x10,11,11

Y-Raises x3

Low Row Machine - 75x12,10,9

Triceps Rope Pushdown - 50x15,15,15

DB Lateral Raises - Just some light fluff

Face Pulls 60x11,12

+ A lot of rehab stuff

Shoulder actually feels decent, really focusing on shoulder stability when training then I seem to be able to do pretty much pain free. Mindset is getting better too can do stuff a bit harder now when I trust the shoulder bit better. Still taking it easier of course. Got time next week at a physio too see if I can get more tips on rehab.

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.

So first time I try pressing after I felt shoulder issue, and it went okay at least manage to do some light sets at least to try maintain as much as possibly. Also on my new split its kinda modified now with much less pressing and chest isolation. Overall kinda happy went better than I thought.

Upper 1

Flat DB Press - 30x20+, 32,5x15ish - felt okay no real pain just feeling that its not good. Feeling bit unstable and slight pain at some time.

High Row Machine - 95x8,8,8

Y-Raises 3x - Rehab

Lat Pulldown Medium Grip - 60x12,12,12

DB Tricep Ext - 12,5x12,12,12

Cable Lateral Raises - 12,5x15,12 - no pain here

Face Pulls 65x10,10

Took it easy today just to feel stuff out but it felt very heavy, but its just in my head now. So bothered by the shoulder issue.

Doing a lot of stuff, Serratus push-ups, stretching pecs, anterior delts, upper traps, lower trap work and some external rotation.

If I'm missing something essential please tell :)

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

Pull A, good session but feeling really sluggish recently need long rest between sets and notice my resting heart rate is quite high last 2 weeks or so. But strength is still good.

High wide row-machine - 100x7, 95x9 (+1 rep)

Pulldown wide neutral grip - 90x9, 85x10 (+2 rep)

SA Cable row - 35x10,10

Straight arm pulldown - 60x12,11 (+3 reps)

BB wide smith shrugs - Just did some light db shrugs here since I hurt myself here last session (felt good now)

Face pulls - 75x12,12 (+1 rep)

Smith calf raises 95x7,7,7 (+2 reps)

Just around 1 week left on PPL, before a few days rest and then probably switching to an ULUL routine due to only will be able to train around 4 days per week. So currently trying to structure an routine now. The problem is sometimes I need to do 3 days in a row thats a bit too little rest for me to recover I've notice in the past on an UL. Currently looking and taking ideas from AJ's and JP's UL structure. Done a lot of full body and UL training in the past.

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)

Pull B, felt something in my right lat while doing shrugs. Don't think its something serious tho.

Medium neutral grip lat pulldown - 85x7, 75x12 (+2 rep)

Chest supported close grip row - 95x6, 85x11 (+1 rep)

SA pulldown - 30x12,12 (+1 rep)

SA Cable row - 30x12,12 (+3 reps)

Smith wide grip shrugs 80x12,12 (+1 rep) <- last set and last rep I felt some pain in my right lat

Face Pulls - Skipped those after the lat thing

Smith Calf raises - 95x7,6,6 (+1 rep)

Rest day tomorrow.

Push B, decent session.

Low incline DB Press - 47,5x5, 42,5x8 (+1 rep)

OHP- 52,5x9, 47,5x10 (+1 rep)

Close grip chest press machine - 65x10, 55x13 (+1 rep)

Flye Machine - 30x15,13 (+1 rep)

Cable sideraises - 17,5x10,9,7 (+1 reps)

Tricep cable overhead ext - 70x15,15 (+1 rep)

Seated calf raises - 60x10,10,10 (+1 rep)

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 Pull A, slept bad that night. Decent session.

High wide row-machine - 100x6, 90x12 (2,5kg+ matched reps on backoff)

Pulldown wide neutral grip - 90x8, 85x9 (+1 rep)

SA Cable row - 30x10,11

Straight arm pulldown - 60x11,9

BB wide smith shrugs - 80x11,11 (+2 reps)

Face pulls - 75x12,11 (+2 reps)

Smith calf raises 95x6,6,6

Push A today, warmups felt really bad on the DB Press and whole session went meh.

DB Press - 47,5x5, 42,5x7

High Incline smith - 60x9, 50x10 (+2 reps) actually felt better here

Lying db triceps extensions - 15x10,8

Cabel flyes - 17,5x15,15 (+1 rep)

Cable sideraises - 17,5x10,8,7

Rope tricep pushdown - 60x15,11 (+1 rep)

Seated Calf - 60x10,10,9

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)

Yesterdays Legs

Preacher Curls - 17,5x10, 15x12 (+2 reps)

SA-Cable Curl - 17,5x12,13 (+1 rep)

SL-Lying leg curl - 37,5x8, 32,5x10,9 (+2 reps)

SL-Legpress - 70x8, 60x11 (+1 rep)

Walking Lunges 15x10,9 (+2 reps)

SL-Leg extensions - 25x10,10 (+1 rep)

Todays Push B

Low incline DB Press - 47,5x5, 40x12 (+1 rep)

OHP- 52,5x8, 47,5x10

Close grip chest press machine - 65x9, 55x13 (+1 rep)

Flye Machine - 30x15,12 (+1 rep)

Cable sideraises - 15x15,14,10 (-2 reps)

Tricep cable overhead ext - 70x15,14 (+1 rep)

Happy with how the 47,5's felt on DB Press also the backoff with 12 reps

Pull B today, my neck and traps are a complete mess now again so tension headache today. Managed to get an decent session in anyway.

High wide row-machine - 97,5x9, 87,5x12 (+2 reps)

Pulldown wide neutral grip - 90x8, 85x8

SA Cable row - 25x10,9 first time I tried this out felt good

Straight arm pulldown - 55x15,13 (+1 rep)

BB wide smith shrugs <- skipped those today due to neck and trap problems

Face pulls - 75x10,10

Smith calf raises 90x8,8,7 (+2 reps)

In about 1 1/2 month I will be working full time again (been working less to be home with my son) so then I won't be able to train as often so I probably will have to do an ULUL split. As I probably only will have 4 days a week to train and it feels meh to be honest I've always made most progress on PPL and I kinda enjoy it the most. But will probably be too low frequency to be any good to do an PPL on 4 and maybe 5 days in some weeks.

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.

10/10 session today felt really strong today!

High wide row-machine - 97,5x8, 87,5x11 (+2 reps)

Pulldown neutral grip - 90x8, 85x8 (+2reps)

Db row - 40x10,10 (+2 reps)

Straight arm pulldown - 55x15,12 (+3 rep)

BB wide smith shrugs 75x13,12

Face pulls - 70x14,14 (+2 reps)

Forgot that I'm going to do calfs this session now too.

Push A today.

DB Press - 45x7, 40x10 (+1 reps)

High Incline smith - 60x8, 55x8 (+1 rep top set) this one felt really heavy, its an really old smith machine

Lying db triceps extensions - 15x9, 12.5x14 (+3 reps)

Cabel flyes - 17,5x15,13

Cable sideraises - 15x14,12,11 (+3 reps)

Rope tricep pushdown - 60x14,9 (+2 reps)

Seated Calf - 50x15,13 (+3 reps)

Good session, really want to break the 45x7 PB, just going back and forth from 6-7 reps. But with patience it will come!

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

Push B today, really tired slept very bad. Went okay anyway.

Low Incline DB Press - 45x6, 40x10 (-1 on top set, positively surprised by back-off set thought)

OHP- 52,5x8, 47,5x10 (+2 reps)

Close grip chest press - 65x8, 55x13 (+1 rep)

Flye Machine - 30x15,10

Cable sideraises - 15x13,11,10 (+1 reps)

Tricep cable overhead ext - 70x15,12 (+1 rep)

Seated calf raises - 50x13,12 (+2 reps)

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.

No headache today but neck is kinda bad still. Ive gotten some comments on my arms lately so I measured them today Right was 43,5cm and left 44cm so they have grown a bit. Also they are close in measure, long time ago left arm were 1,5cm bigger thats a lot. Happy with that.

Push A

DB Press - 45x7, 37,5x12 (+2 reps) finally progress here, they were real grinders tho

High Incline smith - 60x7, 50x12 (+1 rep)

Lying db triceps extensions - 12,5x15, 12.5x10

Cabel flyes - 30x15,15 (+3 reps)

Cable sideraises - 15x12,11,10 (+2 reps)

Rope tricep pushdown - 60x13,8 (+3 reps)

Really happy with todays session, now I have to take the weekend off.

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.

Legs B

Energy still good now. I think my slight emphasis on ham/glute is paying off in the mirror now. Feels really good, lower back still feels okay too. Ive had my new special soles to my shoes for some weeks now too for my leg length imbalance witch I think is helping.

Lying leg curl - 55x13,5,5,5,5 RP

Walking Lunges - 22,5xx8,7

Leg extensions - 55x12,6,5,4 RP

Calf raises smith - 85x8,7,7

BB Hip thrusts - 120x10,10

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

Legs A

Still low on energy and not too fired up to go to the gym but still got a good session.

SL-Lying leg curl - 35x6,5, 30x8,6

SL-Legpress - 65x7, 55x9,8

SL-Leg extensions - 30x7, 25x10

Calf raises smith - 85x7,7,7

Back 90 degree hyperextensions 17,5x15

Pull A

High wide row-machine - 95(stack)x10, 85x12

Pulldown neutral grip - 90x6, 80x12

Db row - 40x7,7

Straight arm pulldown - 55x12,12

Db shrugs - Skipped those, tension headache due to tight neck and shoulders. Been really bothering me a couple of days now.

Face pulls - 70x8,8

Db preacher curl - 17,5x10, 12,5x12

Bayersian curls - 10,11

Yesterdays session

Legs B

Lying leg curl - 55x12,5,5,5,5 RP

Walking Lunges - 20x10,9

Leg extensions - 55x11,5,5,4 RP

Calf raises smith - 85x6,6,6

BB Hip thrusts - 110x12,12

Todays

Push A

Benchpress - 105x7, 95x9

High Incline smith - 55x9, 45x10 <-- the smith is super heavy

Lying db triceps extensions - 15x7, 12.5x12

Cabel flyes - 30x15,12

Sitting db raises - 15x8,7,67

Rope tricep pushdown - 55x15,12

Seated Calf-raises 30x15,15

Ive felt low on energy now those 2 sessions not sure why. Been able too progress reps some anyway so strength been okay.

Pull B, very crowded today so had to change order in some lifts. Still progressing fine

Medium neutral grip lat pulldown - 75x7, 65x11

Chest supported close grip row - 85x10, 80x11

SA pulldown - 30x8,8

DB upper back row against incline bench - 25x11,10

DB shrugs x2

Rear delts - 2x

Cable curls - 50x14,12

Matrix Curl machine - 41x10,9

Push B, decent session felt meh when I went to the gym but it went quite well.

Low incline DB Press - 45x5, 37,5x11

OHP- 50x9, 45x11 <- widen the grip on it felt a lot better

Close grip chest press - 60x9, 50x13

Flye Machine - 20x10,10

Cable sideraises - 15x8,7,6

Tricep cable overhead ext - 70x12,11

Legs A, back and hips doesn't feel any good now hope it will get better. Was able too do a pretty good session anyway.

SL-Lying leg curl - 30x10,10,8,7

SL-Legpress - 65x6, 52,5x9,9

SL-Leg extensions - 30x7, 25x9

Back 90 degree hyperextensions 15x16

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

First session after 4 days off. Okay session, first session I'm always a bit weaker after some days off.

Benchpress - 105x6, 95x9

High Incline smith - 50x9, 40x12 <-- the smith is super heavy

Lying db triceps extensions - 12,5x12, 10x15

Cabel flyes - 30x15,12

Sitting db raises - 15x7,6,6

Rope tricep pushdown - 55x15,12

Yesterdays BW was 100,2 kg. Best I've looked at this weight but holding pretty much bf on upper body as I usually do. Veins popping on quads and calfs tho legs always stays a lot leaner. Wish it was the other way around. Im not tracking any macros I only do that when I diet.

Yesterdays Pull B

Wide neutral grip lat pulldown - 90x7, 80x11

Chest supported close grip row - 85x9, 80x10

SA pulldown - 25x12,12

DB upper back row against incline bench - 25x9,10

Smith shrugs x2

Rear delts - 2x

Cable curls - 50x13,12

Matrix Curl machine - 36x15,14

Todays Legs B

Lying leg curl - 55x11,5,5,6 RP Felt strong here

Walking Lunges - 20x10,8

Leg extensions - 55x10,4,4,4 RP

Calf raises smith - 80x8,8,8,8

BB Hip thrusts - didn't do these ones today, felt sore in back/glutes

Now its time for 4 days off, been feeling so tired and sluggish on the days even with good sleep. Also lower back feels bit funky so its time to pull back.

All in all a good meso.

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, good session again a decent amount of PB's today.

High wide row-machine - 95(stack)x8, 85x12

Pulldown neutral grip - 85x8, 80x10

Db row - 37,5x8, 35x10

Straight arm pulldown - 50x13,13

Smith shrugs - 90x13,13

Face pulls - 60x13,10 <-- too short rest here

Db preacher curl - 17,5x9, 12,5x12

Bayersian curls - 22,5x7,6

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

Pull B

Wide neutral grip lat pulldown - 90x7, 80x10

Chest supported close grip row - 85x8, 80x10 <--- think I will change this exercise next meso, doesn't feel right.

SA pulldown - 20x15,15

DB upper back row against incline bench - 20x10,10

DB shrugs - 42,5x14,14

Rear delts - 2x

Cabel curls - 50x12,12

Matrix Curl machine - 32x14,15

Pretty good session again.

So after a shitty night of sleep (son got a cold) I didn't have any expectations on this session but it turned out to be a great one!

Push B

Low incline DB Press - 42,5x7, 37,5x10

OHP- 50x6, 42,5x12

Close grip chest press - 55x10, 45x15 <- wtf? total of 5 rep pb

Low incline DB Flye - 27,5x8, 20x13

Cable sideraises - 12,5x12,10,10

Tricep cable overhead ext - 65x15,13

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

In a hurry today but manage to get a pretty good session

Pull A

High wide row-machine - 95(stack)x7, 85x11

Pulldown neutral grip - 85x8, 80x9

Db row - 37,5x7, 35x8

Straight arm pulldown - 45x15,9

Db shrugs - 42,5x13,13

Face pulls - 60x13,13

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

Bayersian curls - 10,10

Manage to get a decent amount of PB's overall happy with that

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

Legs B today. Still trying to structure a decent leg sessions that doesn't make my back and hips worse.

Lying leg curl - 55x7,7,6,6

Splitsquats - 15 db each hand 8,8 - started too feel pain behind my left knee here.

SL-Leg extensions 25x11,8

Seated calf raises - 45x15,13,11 (use to do standing in smith but its broken atm)

BB Hip Thrusts - 90x12,12

1 Hour after I came home from the gym my knee is worse so tired of all problems . Hope it goes away quick.

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.

Push B today, went to gym with a slight headache.

Went away at the gym but not happy with the session. First bad one in a long time.

Wanted some top set PBs too but only back of PBs.

OHP felt really bad.

Low incline DB Press - 42,5x6, 35x12

OHP- 45x9, 40x12 New to this meso, started low weight but it felt hard anyway strange enough. Hope its due too novelty.

Close grip chest press - 55x8, 45x12

Low incline DB Flye - 27,5x8, 20x12

Cable sideraises - 12,5x11,8,9

Tricep cable overhead ext - 60x15,15 Also new this meso