I do it cos of my shoulder. Back arch causes shoulder unhappiness

10/03/26 - Heavy Upper Body, Light Legs
Week 4


DB Bench Press: (1x6-10)
15kg x10, 25kg x7, 35kg x4, 42.5kg x3, 47.5kg x9 (-)

Seated DB Shoulder Press: (1x6-10)
20kg x4, 27.5kg x8 (-1)

Smith JM Press: (1x6-10)
35kg x4, 45kg x9 (+1)

Pullups: (1x6-10)
-68kg x10, -45kg x7, -23kg x4, -14kg x3, BW x7 (-)

BB Rows: (1x6-10) <L15>
57.5kg x7, 80kg x4, 92.5kg x3, 105kg x9 (+1)
*avoid left shoulder raising and minimise traps

Rear Delt Flyes: (2x6-10)
7kg x10, 11kg x10 (+1kg)
*slow down kill momentum

Tri Pressdown: (1x6-10)
70lbs +2kg x10 (+1)

BB Drag Curls: (1x6-10)
42kg x10 (+2)

Trunk Curl: (1x15-20)
BW +3kg x16 (+1kg)

Lying Leg Curls: (1x15-20) <L1,S5>
37.5kg x4, 52.5kg x18 (-)

XxxHip Adduction: (1x15-20) <L4>
Xxx55kg x5, 70kg x20 (-)

Squat: (1x15-20) <L33, S19>
60kg x7, 80kg x4, 90kg x20 (+2.5kg)
*wider grip, wrists neutral

-calves first-

Sled Hack: (2x15-20)
75kg x4, 97.5kg x20, 92.5kg x20 (+2.5kg,+2.5kg)

Standing Calf Raise: (2x15-20) <L3>
27.5kg x4, 37.5kg x20, 25kg x20 (+2.5kg,+2.5kg)


Went to my mates MIL’s funeral today. Only met her a handful of times over the years but it’s only fair as they both came to my own mother’s funeral.

Bit of driving involved but I had a snack before I left and got in the gym at 12:30pm. Most vacant I’d ever seen it. Bench held onto reps well. SP not so lucky. Rows gained the rep I lost last time. ISOs seem to keep on building.

Skipped addictions as machine was in use. Squats probably a bit too much lower back there given the pump after. Moving up weight next week anyway. Sled being used and was still in use when I finished calves. Bloke came off just as I was getting ready to go. Jumped on and gave it one final slog. Proper knackered after. Home now to touch up some of the painting and start putting the bathroom back together.

Bit of a hum drum day today, which was nice after complaining d!cks last night. Still busy but in a steady way not chaotic. Couldn't get signed up to an NHS dentist in the end as they needed us all to attend an appt this week to do so. I could but no-one else can and TBH I can wing it for a bit longer I think. I'll see. I've got time to find somewhere, but I'll also try this place again when it's the Easter holiday. Got some bloody trousers off Vinted delivered, tags on... twat failed to mention they'd still cut the hem and shortened them so they may be a large but they're also about a 26" leg FFS. Anyway, gym was quiet and a decent session was had.

A: Adductors, high step: x40, 80, 100, +20kg x7, 6
B: Seat Ham Curl: 50, 65, 80, 95+Px 6, 5
C: Leg Press, padding: 80, 160, 205, 245x8
D: 5 sec stretch calf raise: 160x8, 6, 5
E: Pulley Forearm: 55x7, 6, 5 (belt squat)

Managed to start off by completing the 6th rep on adductors, clean enough to count but not expecting addition reps next week TBH. Seated ham just broke even but made sure I was back in the seat to get a better stretch (which was always the plan but I'd started to slip out). Nailed rep on the leg press today, it was a slow one but never really in doubt. Much longer stretch emphasis on calf work so weight stayed at what was my warm up weight. Felt good, didn't go mad so it will be interesting to see how they feel tomorrow. Upped forearm work by 5kg, so a decent jump but reps went OK.

https://youtu.be/EBX5zZNu1vE

Tues 10st march
Bench: none

Can't get on the bench, due to my super tight hip flexors making my feet unable to reach the floor.
Hmph. My inflexibility is even worse than I realised.