my journey

[darrenG10]

Looking fucking huge mate

Cheers mate need to hit your size but bloody struggling now to looking at the scale

 

[darrenG10]

Then you should of opted for one of many of variations of massages most places have on offer mate.
A deep tissue is going to be far from relaxing and it hurts for a reason, if it is what you need then you will be glad of it later.

It wasn’t hard enough mate no tender after it still so tight but maybe she didn’t want to go to hard being first session but overall it Didn’t help

 

[darrenG10]

TBH mate....the only massages I've ever had were all done by girlfriends and they were enjoyable.
My GP suggested deep tissue due to shoulder and back problems I was having at the time but the experience was fucking brutal.
The guy used his elbows and knees and most of his bodyweight

This is what I need lol this wasn’t to painful glutes went deep but everything else I could have fell asleep

 

[darrenG10]

TUESDAY

CHEST DELTS BICEP

warm up rotator cuff cable pump chest

decline bb 3x12-10-6 120-140-160kg

flat plate press 3x12 120-160-200kg

incline plate press 3x12-10 120-160-160kg

machine fly 3x12 86kg

machine press 3x15 73kg

cable fly crossover 3x15 17kg







warm up side rest superset rear bent over

rear delt machine 3x12 59-73-86kg

rear delt cable high 3x12 14kg

side raise cable 3x12 10kg

side raise machine full stack 3x15

front raise cable 3x12 7.5kg

plate press 3x12 80kg







BICEP

preacher curl curl machine 3x15 32kg

arm curl on seat 3x12 14-16-20kg

pulldown curl 3x15 35kg

hammer curl rope 3x12 45kg

seated hammer 3x12 14kg

 

[darrenG10]

WEDNESDAY

QUAD ABDUCTOR ADDUCTOR

Leg press deep 3x20-15 250-300-400kg

superset leg ext 3x20 45kg

wide stance leg press 3x15 200kg

1 leg press 3x15 50kg

smith squat 3x12-10 150-200kg







HAMSTRING

standing hamstring 3x15 39kg

seated hamstring 3x15 73kg

lying ham 3x15 50-64-64kg

stiff bb 3x15 60kg





Abductor 4x15 79kg

Adductor 4x15 79kg



calves seated lean foward 3x15 100kg

1 leg 3x20 25kg

 

[Kompany4]

Never meant forward on the seated calves before Daz, hit them a little differently bud?

 

[darrenG10]

THURSDAY
BACK CHEST REAR DELT

BACK
pulldown middle back 2x10 73kg
pulldown straight 3x10 66kg
pullover rope 3x15 41kg
seated row cable 3x15-12 75kg
superset rope 20kg 12
row cable machine 3x12 52kg



CHEST
smith incline 3x8 80-120-120kg 3 sec test pause
flat press plated 3x12 160kg
incline cable fly 3x12 18kg
machine fly 3x12 86-100-100kg
machine press 3x12 66kg

Rear delt machine 5x12 59kg

Good session but felt it today pretty drained

 

[darrenG10]

Never meant forward on the seated calves before Daz, hit them a little differently bud?

Big time mate just try it with 10kg a side makes a world of difference leaning forward hold at the top 2 seconds back down

 

[Functional Fitness]

Big time mate just try it with 10kg a side makes a world of difference leaning forward hold at the top 2 seconds back down

Static holds

Better than reps for some exercises.

 

[darrenG10]

MONDAY
BACK TRAPS FOREARM

BACK
pulldown front 3x12 75kg
high cable row 3x10 73kg
bb row rest pause 3x8 120kg
rack pulls 2x10 150kg
low cable row 3x10 73-86kg
seated row cable 3x12 85-105-135kg

TRAPS
Plate shrug forward 3x10 150kg
bb shrug high 3x12 120kg

FOREARM
reverse curl 4x12 40kg
cable curl 4x15 30kg

Solid session way different than normal 3 second negatives but explosive on the positive unreal pump no triceps as letting elbow heal up 90 percent there won’t ever do db behind the head that inflamed it 2 month ago stick with cables no issues

 

[Kompany4]

no triceps as letting elbow heal up 90 percent there won’t ever do db behind the head that inflamed it 2 month ago stick with cables no issues

Very wise move bud and an exercise that I myself will never attempt again even though I would say I am 95% recovered elbow wise, just not worth it, there are more ways to skin a cat

 

[Functional Fitness]

stick with cables no issues

Good advice.

This is 100% the solution to everything when you get to the stage in lifting where your bones and joints hurt from training.
Cables take away all pressure from joints and only engage the target muscle but you need to adapt to different movements and retrain your brain to find "the groove" in those new lifts.

An example of this would be stopping heavy bench pressing and changing to standing (wide) cable crossovers at different angles.

 

[darrenG10]

Very wise move bud and an exercise that I myself will never attempt again even though I would say I am 95% recovered elbow wise, just not worth it, there are more ways to skin a cat

Yeah mate as you know not worth it bending it sucked had to try keep a straight arm going to do forearm curl daily target the tendon strengthen it more see if it helps feels much better today but needs rest still lol

 

[darrenG10]

Good advice.

This is 100% the solution to everything when you get to the stage in lifting where your bones and joints hurt from training.
Cables take away all pressure from joints and only engage the target muscle but you need to adapt to different movements and retrain your brain to find "the groove" in those new lifts.

An example of this would be stopping heavy bench pressing and changing to standing (wide) cable crossovers at different angles.

Great advice mate

 

[darrenG10]

TUESDAY
CHEST DELTS BICEP
warm up rotator cuff cable pump chest
decline bb wide 3x12 120-140kg
flat plate press 3x12 120kg
smith incline press 3x12 90-110kg
machine fly 3x12 100kg
machine press 3x15 52kg
cable fly crossover 3x15 17kg



warm up side rest superset rear bent over
rear delt machine 3x12 59-73-86kg
rear delt cable high 3x12 10kg
side raise cable 3x12 7.5kg
side raise machine full stack 3x15
front raise cable 3x12 7.5kg
plate press 3x12 80kg < not this week



BICEP
preacher curl curl machine 3x15 32kg
arm curl on seat 3x12 14-16-20kg
pulldown curl 3x15 35kg
hammer curl rope 3x12 45kg
seated hammer 3x12 14kg

Really good session great pump doing the 3 second down explosive on some movements