Brett’s Journal: Consistency = Success

[Brett]

Not exactly sure how, but I’ve managed to delete my journal.

Didn’t even know that was a thing, but I found the button on the bottom left, which isn’t too far from the reply button on my squishy screen, so I must have hit it.

I deleted my old covid journal after that as well.

Before I my doomed journal was released from this mortal coil, I did see that billy popped in to say hi. Hope you’re well mate. Holiday was excellent. In fact, the best holiday I’ve ever experienced. The Thai people are so lovely and I just couldn’t fault the result. Or the food. I’m 4kg heavier since I last weighed a month ago.

So, clean slate now.

[Brett]

D1 - Heavy Upper / Light Lower
02/08/24

DB Press (1x6-10)
20kg x10, 37.5kg x5
47.5kg x7 (-1)
*squeeze shoulder blades

BB Shoulder Press Standing (1x6-10)
30kg x5, 40kg x5,
50kg x7 (-0)

CGBP (1x6-10)
60kg x5, 75kg x5,
85kg x6 (-2)
*squeeze shoulder blades

Supinated Pullups (1x6-10)
BW x5, +5kg x5
+7.5kg x6 (-1)

WG BB Rows (1x6-10)
60kg x5, 70kg x5
70kg x9
*pull to top of abs and avoid left shoulder raising

Leg Curls (1x15-20)
28.25kg x17 (-2)

Leg Extensions (1x15-20)
<B4, L4, F12>
55kg x5
85kg x18 (-2)

Smith Calf Raises (1x15-20)
60kg x10,
80kg x18 (-1)


We’re back! Thailand was amazing. The Thai people are just lovely. Respect and politeness is a deep part of their culture.. even the taxis greet you with a bow and insist on loading your luggage. When I got back to Oz at the airport the Uber driver just grunted at me and waited in the drivers seat for me to load the bags in the boot. At 2am. In the rain. Gotta love it. Great to be back and see the boys but honestly this is the first holiday that I enjoyed so much I didn’t want to come home.

Nine days since I last trained. Renewed focus on technique and new exercises in this rotation. DB press was a little bit wobbly on that heavy set but all reps were good with slow eccentric. BB shoulder I’m still returning to but it all felt good and solid with core fully engaged. CG in hindsight I could have squeezed shoulder blades more as it did feel like shoulders were doing a lot of the work. Pull-ups I found myself flaring elbows out presumably to get better leverage so I did my best to keep them in line. WG rows were done correctly this time- to the upper abs with elbows flared. Leg curls, ext and calves all took a little hit as was expected.

[Brett]

D2&D4 - Heavy Lower / Light Upper
05/08/24

RDLs (1x6-10)
60kg x10, 100kg x7, 120kg x3,
135kg x8 (-2.5kg)

Good/Bad Girls (1x15-20 ea.)
40kg x20

Sled Hack Squats (1x6-10)
60kg x10, 100kg x5, 120kg x5
130kg x9 (-1)

Smith Calf Raises (1x6-10)
85kg x10, 115kg x5,
135kg x8 (-0)

BB Press (1x15-20)
60kg x5,
70kg x18
*squeeze shoulder blades

Upright Rows (1x15-20)
30kg x20

CGBP (1x15-20)
60kg x16

Lat Pulldowns (1x15-20)
55kg x10, 70kg x5,
85kg x8 (-2.5kg)

WG Inverse Rows (1x15-20)
BW x15

Rope Pressdowns (1x15-20)
40lbs x19
Underhand: 20lbs x13

BB Curls (1x15-20)
25kg x17


First leg sesh back after 10 days. Form was priority and whilst I did work hard I stopped before any grinding just to avoid injury. Backed off a touch on RDLs too as I expected to lose a bit of strength here. Today saw the reintroduction of BB press. Light 20 repper obviously but I’m confident if I keep the shoulder blades pinched then the shoulder will handle it ok.

Uprights rows are also an old return. Picked the weight well here really struggling to get that last rep. Lat pull-down accidentally did my old 10 rep target not 20, so will have to rectify next sesh. Inverse rows are an old favourite but something I always had trouble building. I will keep these honest touching upper abs to bar. Isolations were solid and perhaps not really needed but I do feel better keeping them in.

I have decided to do a controlled bulk until November where I will cut for the summer break. Gives me two months to try and build a bit more muscle. Not expecting wonders in that time frame but I think some consistent training and eating and above all, sleeping, will elicit some gains.

[dirtyvest]

LOL, you definitely have. I've had a look and it's nowhere lurking in the ether so you've certainly dumped that one.

Sounds like you had a good time... 4kg is impressive. We'll say it's all water weight, I mean, we know it's not but if we all stick to that story who can argue with us.... only us here anyway LOL I like that you've still decided to bulk anyway. But you are right, do not under-prioritise recovery. You have had so much on your plate the last year or so that will have hindered the ability to recover, enjoy things being more settled and take that downtime to get the rest in you need

[Brett]

Thanks mate! Yeah if I’m completely honest with myself I have gone backwards a bit this past year. I have held on well though considering how scattered training has been sone months. I know what I need to work on just need to prioritise it whilst keeping that training/work/kids/life balance!

[Brett]

D3 - Heavy Upper / Light Lower
07/08/24

Pullups Wide Grip (1x6-10)
BW -50kg x10, -25kg x5, BW x3,
BW x5, x4
*wider grip

U/H BB Rows (1x6-10)
60kg x10, 80kg x5,
90kg x9
*avoid left shoulder raising

Incline DB Press (1x6-10)
25kg x5, 35kg x5,
45kg x7 (-1)

DB SP Seated (1x6-10)
20kg x5,
25kg x9 (+1)
*use upright bench

JM Press (1x6-10)
30kg x5,
40kg x9

Leg Curls (1x15-20)
28.25kg x19 (-0)

Leg Extensions (1x15-20)
<B4, L4, F12>
55kg x5
85kg 18 (-0)

Smith Calf Raises (1x15-20)
60kg x10,
80kg x19 (+1)


Third session this week. So far so good for consistency! I am fighting off a minor cold though so not quite 100%. Only got six hours sleep too as I had to be up for an appointment, but it did mean I had breakfast digested before I hit the gym.

Pull-ups I opted for a wider grip. I conceded to dropping the 7kg plate to BW only given the extra padding I added since last time doing them. Seemed to hit different… just need to ensure I focus on the squeeze at the bottom. U/H rows are a new one. In the mirror I really noticed that left shoulder raising. It took a considerable effort to lock in and pull without using that trap.

Incline DBs saw that pain in the front left shoulder surface on the first rep. Can’t help but think my return to benching on Monday is what caused it. Will give it another week and reassess as I don’t want to re-injure it. Despite this DB shoulders surprisingly gifted me with a +1 rep… could it be I actually got stronger having done the BB shoulder press earlier in the week? JM Press is also new, felt pretty good on the shoulder so will keep this for now. Legs were spot on and finished by really toasting the calves with some slow and controlled reps.

[dirtyvest]

That was a mixed a bag but a solid one overall. That shoulder is sounding like an odd one.... but then, I'm seeing how wonky I am thru the shoulders (and therefore chest and back) all the time now. You should certainly be benefitting from getting back on the groove again and triggering some adaptation

[Brett]

You can really see it with the rows. That left trap engages first raising the shoulder then the back pulls. Only by really locking in that shoulder blade and lower back do I seem to control it.

[Brett]

D2&D4 - Heavy Lower / Light Upper
09/08/24

RDLs (1x6-10)
60kg x10, 100kg x7, 120kg x3,
135kg x9 (+1)

Good/Bad Girls (1x15-20 ea.)
40kg x20

Sled Hack Squats (1x6-10)
60kg x10, 100kg x5, 120kg x5
130kg x10 (+1)

Smith Calf Raises (1x6-10)
85kg x10, 115kg x5,
135kg x8 (-0)

BB Press (1x15-20)
60kg x5,
70kg x19 (+1)
*squeeze shoulder blades

Upright Rows (1x15-20)
32.5kg x16 (+2.5kg)

CGBP (1x15-20)
60kg x18 (+2)

Lat Pulldowns (1x15-20)
55kg x10, 70kg x5,
85kg x9 (+1)

WG Inverse Rows (1x15-20)
BW x15 (-0)

Rope Pressdowns (1x15-20)
40lbs x20 (+1)
Underhand: 20lbs x14 (+1)

BB Curls (1x15-20)
25kg x20 (+3)


Running low on sleep coming off the late shifts. My boy won the science prize for that bottle rocket as it happens so I also got up early today to go see him collect at the assembly which was nice. Off to train legs after that though. RDLs were nice and solid. Maybe one grinder in the tank but I’ll take the +1 and limit injury potential given I’ve only just returned. Sled hacks was quite the challenge as energy was clearly low but managed +1 here too.

BB press I think shoulder is much better if I don’t lower bar all the way to the chest as it stops it rolling forwards. Elbows are still below parallel thanks to the long arms. Managed +1 grinder and shoulder didn’t complain. Uprights added a touch or weight but it cost 4 reps. CGBP saw a little grumbling from the shoulder despite really locking in the shoulder blades. In hindsight perhaps I should try flaring the elbows less to limit that internal shoulder rotation, the catch is I think it hits the pecs less.

Lat pull downs did the job, but inverse rows I struggled to meet reps. Probably a little quick doing these too. Isolations were winners today with a sprinkling of extra reps with every rep smooth and focused. 😁

[dirtyvest]

I never like pushing things like rdl to the absolute max nowadays. 1 or even 2 reps in reserve is plenty for that sort of exercise and hit fail on the less risky ones.

Solid work tho, good to see progression already.... And well done on your award... I mean your son's award lol

[Brett]

Thanks! He worked hard for it 😁

Yeah agree on keeping a bit in reserve for those injury prone areas.

[Brett]

D1 - Heavy Upper / Light Lower
12/08/24

DB Press (1x6-10)
20kg x10, 37.5kg x5
47.5kg x7 (-0)
*squeeze shoulder blades

BB Shoulder Press Standing (1x6-10)
30kg x5, 40kg x5,
50kg x8 (+1)

XxxCGBP (1x6-10)
Xxx60kg x5, 75kg x5,
Xxx85kg x6 (-2)
Xxx*squeeze shoulder blades

Pec Dec L5
50kg x7

Supinated Pullups (1x6-10)
BW x5, +5kg x5
+7.5kg x6 (-0)

WG BB Rows (1x6-10)
60kg x5, 70kg x5
70kg x10 (+1)
*pull to top of abs and avoid left shoulder raising

Leg Curls (1x15-20)
28.25kg x19 (+2)

Leg Extensions (1x15-20)
<B4, L4, F12>
55kg x5
85kg x20 (+2)

Smith Calf Raises (1x15-20)
60kg x10,
80kg x20 (+2)


That horrible pain from a few years ago returned yesterday in the left shoulder. It’s an inflamed tendon in the shoulder socket, most likely brought on by the return to bench pressing. Couldn’t sleep last night and it didn’t matter how I lay. Tried pills, heat pack, even doing exercises with a heavy crock pot, until finally a good massage from the girlfriend relieved it enough I could fall asleep.

Fortunately though I knew how to fix it. Delved into this session really focusing on control. DB press weren’t a problem as I knew they wouldn’t be. I debated for a little about doing the shoulder press as this is a new one for me. Decided to do it in the end and despite a little feedback from the shoulder it seemed ok. Skipped the CGBP and decided to try the pec dec which I made a good guess on the weight.

With the shoulder feeling pretty good at this point I hit the pull-ups. Trying a slightly wider than shoulder grip as I find the movement leaves my elbows a bit tender. Really struggled with these but held onto reps. Wide grip rows were much better this time but last few reps not quite hitting those abs. Work on this a bit before adding a touch of weight. Legs were a solid performer as expected. Shoulder felt much better during the day and I slept like a baby that night. Going to have to switch out the benching on other days too.

[dirtyvest]

Huge bonus that you seemed to fix that twinge so quickly, wouldn't have a good start to a fresh run of attack in the gym.

[Brett]

Huge bonus that you seemed to fix that twinge so quickly, wouldn't have a good start to a fresh run of attack in the gym.

This was the issue I went to physio for so long a few years back. Kept trying to train through it and the pain became so bad I struggled to press 15kg DBs! Soon as it came back I knew what it was. Still not 100% but well on the way now I’ve dropped the aggravating exercises.

[Brett]

D2&D4 - Heavy Lower / Light Upper
14/08/24

RDLs (1x6-10)
60kg x10, 100kg x7, 120kg x3,
135kg x10 (+1)

Good/Bad Girls (1x15-20 ea.)
40kg x20

Sled Hack Squats (1x6-10)
60kg x10, 100kg x5, 120kg x5
132.5kg x10 (+2.5kg)

Smith Calf Raises (1x6-10)
85kg x10, 115kg x5,
135kg x9 (+1)

Pec Dec (1x15-20) <L5>
40kg x20 ()

Upright Rows (1x15-20)
32.5kg x21 (+5)

Rope Pressdowns (1x15-20)
40lbs +1.25kg x16 (+1.25kg)
30lbs +1.25kg x17
Underhand: 20lbs x14 (-0)

Lat Pulldowns (1x15-20)
55kg x10,
70kg x16

WG Inverse Rows (1x15-20)
BW x16 (+1)

XxxBB Curls (1x15-20)
Xxx25kg x20 (+3)

Concentration Curls (1x15-20)
15kg x10 +3 +2


Day off today but very busy with an appointment with the boy, gym collecting shopping and getting in lunch before getting them from school again. Legs were the order of the day and I started off very well adding a decent rep to a solid string of RDLs. Sled hacks added a touch of weight for the first time in months and managed all ten. Even calves saw a new rep.

Now onto the source of the shoulder issue the other night… I decided to can the BB press completely. Only lasted two sessions LOL. Have put pec dec on the light upper day instead. These felt good and didn’t seem to strain shoulder at all. Uprights hit the target well, the +5 reps obviously due for he lack of benching. Got rid of CGBP too and moved the rope ext from end of sesh to here to cover off the whole pressing muscle group and limit number of isolations. Lat pull-downs I did with the correct 20 rep target this time. Inverse rows cranked out a just slow +1. I hesitated for a moment when I got to curls, instead switching out just this session for the concentration curls to ensure nothing sets off the shoulder again.




D3 - Heavy Upper / Light Lower
16/08/24

Pullups Wide Grip (1x6-10)
BW -50kg x10, -25kg x5,
BW x6, x5 (+1, +1)
*wider grip

U/H BB Rows (1x6-10)
60kg x10, 80kg x5,
90kg x10 (+1)
*avoid left shoulder raising

Incline DB Press (1x6-10)
25kg x5, 35kg x5,
45kg x8 (+1)

DB SP Seated (1x6-10)
20kg x5,
25kg x9 (-0)
*use upright bench

JM Press (1x6-10)
30kg x5,
40kg x12 (+3)

Leg Curls (1x15-20)
28.25kg x19 (-0)

Leg Extensions (1x15-20)
<B4, L4, F12>
55kg x5
85kg x18 (+2)

Smith Calf Raises (1x15-20)
60kg x10,
80kg x20 (+1)


A few early starts has taken its toll and I was left feeling very tired, even nodding off driving to the gym at 5pm after work. Session was tough but I pushed through making progress on most fronts. Headed over to the ex’s house after to help sort kids out as she is sick. I wore a mask and lathered up the disinfectant gel- it’s the girlfriend’s birthday on Tuesday and I don’t want to be sick for that!

Pull-ups I’m still having trouble squeezing at the top, only seem to get upper arms just above parallel. Don’t know if it’s really meaningful but I remember seeing photos of the the greats going all the way up. Pressing was good and the shoulder seems to be holding steady now. Legs were very domsy from the other day but again I bashed out a few extra reps so I was happy. One of the better sessions in recent months despite the tiredness. Tomorrow night the g/f is out so I’m thinking early dinner and bed at 7pm to try and get 9 hours. Saturday nights alright! I am showing my age LOL.