Aquarian's 531 odyssey

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Aquarian		...	23-11-2015 @ 14:23
Member 2782, 456 posts SQ 262.5, BP 195, DL 310 767.5 kgs @ 113kgs UnEq	ChrisMcCarthy said:Rubbing in Voltarol....probably shouldn't be your go to solution here. It's not - just occasionally when the pain is very persistent and interferes with non-gym related stuff. At the moment the right knee is really sore when bending it back or resting it on the floor. Probably overdid the leg extensions - although it was sore before when I started squatting. If I can get back to doing full squats again it should sort it out.
Aquarian		Tue DL, Hip Ab/Adduction, Reverse Hyper, Box Squats	25-11-2015 @ 01:14
Member 2782, 456 posts SQ 262.5, BP 195, DL 310 767.5 kgs @ 113kgs UnEq	Conv DL 20x10,70x8,100x6,140x3,180x2,220x1 - all fine, no hip, knee or back issues. 240x3 - first rep was fine but put it down a bit off center and didn't correct it before the 2nd rep and felt it in the hip. 3rd rep stood up and corrected it and it was much better. 250x1(belt + straps) - tried it without the belt and straps and it didn't budge as I was conscious of the hip. Pretty stiff coming up 2nd attempt. Tried a few reps semi sumo and sumo with 120 but it didn't feel good. Tried a few squats with the bar and 60 with the belt on but it felt sore. Hip Abduction 2x10,5x10,8x10,10x10,12x10,14x10 - all fine no hip pain. Hip Adduction 2x10,5x10,7x10 - I am ridiculously s**te at this! Reverse Hyper - probably the first time I've done these. no weightx10, 10x10, 20x10 - no pain doing these but quite knackering doing them! Box Squats - box height around 1-2 inches above parallel, belt on throughout 20x10,60x6,100x6,140x6,180x6 - a bit of pain coming down but I just pushed the belly out harder and it went away. Surprisingly got some pumped up outer quads doing these. After that spent 5 mins rolling the hip and back with a ball and again when I got home. Still sore. Good news is back was fine, left knee was fine and right knee is better and elbow was much better last 2 days. I think pulling from the floor next time I'll have to either: -do singles only above 220 -use belt and/or straps -keep the weight to 220 or less and just do more volume. -switch back to texas dl bar and pull from a higher position. -switch to trap bar - least favourite option since it's a pain to use, load and unload it. Next up BP - I'll try max legal grip and if the shoulders are fine will stick to that. Also PP, Dumb Bench, Curls, Shrugs and maybe some extra light assistance shoulder stuff.
Aquarian		Thu BP, PP, Dumbell BP, Shrugs, Dumb Rows, Curls	27-11-2015 @ 01:34
Member 2782, 456 posts SQ 262.5, BP 195, DL 310 767.5 kgs @ 113kgs UnEq	BP (Max legal grip - index on rings) Warmups 20x20,40x10,60x6,80x4,100x3,120x2 - bit niggly in the shoulders - mainly rear delt but totally pain free on the elbow. Working Sets (paused) 140x5 - switched back to middle on the rings and regretted it instantly - elbow got very sore - amazing what difference one inch wider makes! 150x4 - back to max width, shoulders were ok. Totally missed the 5th rep and had to be rescued! Lost my breath on the 4th and it was slowing down anyway. 160x3,2 - probably could've 4 straight but after the last set didn't want another miss. Did another 2 reps after a few mins rest. 150x1 - just to make up for that missed rep! Not too bad, definitely a bit weaker using this grip and the shoulders definitely a bit sore afterwards but I think I can use this grip if I moderate my shoulder volume elsewhere. Push Press 20x10,40x6,60x3,80x2,100x2,110x2,120x2,130x1.5(belt),130x2,140x0.5,120x3 - I alternated between a wide (middle on ring) and medium (pinkie on ring) up to 80 - wide was worse shoulder wise and also on the biceps/forearms strangely so just did medium afterwards. Had a bit of a niggle in the right glute/thigh area when going down - similar to the problem I had earlier in the year which is worrying. Seemed to go away afterwards. Should've stopped at 130, lacking leg drive. Dumbell Bench (neutral grip, paused) 10x10,20x10,30x10,40x10,50x4.5,30x7,20x10 - forearms got really sore on the 40's and 50's and was really gassed out even on the drop sets. Elbow and shoulders were fine. I'll cut this down to once a week from now on. Side Laterals - 5x10 - dedicated to Jack Revans - a little too much for the shoulders though! Shrugs (narrow) 20x10,60x10,100x10,140x5,180x10(straps),220x10 - struggling a bit with these, only just managed the 10th rep with 220 which is normally quite comfortable so didn't bother going heavier. Dumbell Rows - possibly the first time I've done these this century!!! 10x10,20x10 - humongous cramp around the solar plexus doing the 20's with the left arm! More next time! Barbell Curls (thick bar) 20x20,20x15,20x10 - Could've done more than 20 on the first set, after that biceps were too fried. Another marathon session over! Feeling pretty good atm and not too sore. But will need to balance the shoulder/elbow issues carefully. With this wide grip benching I'll have to cut the volume of other pressing down and do more rowing to compensate. Next up - the challenge will be not to aggravate the hip/glute/si joint again. It feels a lot better today. I'll try the gay multi-ply style squats again with the belt on, then partial dl's and leg extensions and other torturous implements.
Aquarian		Sat Squats, Leg Ext, Hip Stuff, Rev Hyper	29-11-2015 @ 00:39
Member 2782, 456 posts SQ 262.5, BP 195, DL 310 767.5 kgs @ 113kgs UnEq	Once again back was starting to feel better...although left side had mysteriously picked up a niggle too - probably from too much sitting down yesterday! Squats (hybrid, wide stance, high bar position, all belted) 20x10,60x10,100x6,140x4,180x3 - ok till I got to 140 and then started feeling the right groin and top of the quad more than the back. Shouldn't have done 180 as it was a lot worse. Tried doing some rack pulls but even with just the bar could feel the right side so left it. Leg Extensions 160x10,220x10,280x10,340x10,380x6,320x10,260x10,200x10,140x10 - all ok, knees were fine before, during and after. Hip Abduction 5x10,10x10,15x10,20x10 - ok other than the ridiculous effort of getting into and out of the machine - not designed for the larger and less flexible individuals! Hip Adduction 5x10,10x10,15x2,12x10 - 15 was ludicrous but the rest were much better than last time. Reverse Hyper 20x10,40x10,60x10 - again not really designed for fat lumps and it feels more like cardio with my belly getting squashed. Had to stop there as gym was closing. No more squats until everything is healed up - I can only do very high pin squats or box squats and I don't see the point. I'll try some trap bar deads next time or some step ups with either a barbell or dumbells. I'll keep the deadlifts but only light unless they cause me soreness too. Next up neutral grip pressing, tricep stuff, curls, rows. I may try some pin presses with a normal bar too to see how that feels.
Aquarian		Mon Neutral Grip BP, Cambered Bar BP, NG OHP, Rows, Curls	01-12-2015 @ 00:47
Member 2782, 456 posts SQ 262.5, BP 195, DL 310 767.5 kgs @ 113kgs UnEq	Left side / hip was horrible last 2 days - sharp pain bending sideways. Much better today - I think it was just one of those transient things nothing serious. Right side was much better. I read on TNation recently this article that suggests deep bodyweight squats for 30s a day: [url="https://www.t-nation.com/training/tip-do-a-deep-bodyweight-squat-da... Tried it out a few times a day and it actually helped a lot to reduce the back and hip pain I was getting. Worth trying it out. Wide Neutral Grip Bench Press (paused) 16x20,36x10,56x6,76x4,96x3,116x2,136x3,146x3,156x3,116x6,96x10 - all good, much less pain in the elbow, gripped the handles lower rather than higher which seemed to be better for the elbow. Wide Neutral Grip Cambered Bar (paused) - bar weighs 18kg 18x10,38x6,58x6,78x4,98x3 - I started off using the narrower handle but the elbow started to ache at this point so I switched to the wider handle. 118x3,128x3,138x3,118x6,98x10 - much better, shoulders and pecs were fine with the longer range movement. Medium Neutral Grip OHP (paused) 16x10,36x6,56x3,76x3,96x3,106x3,86x6,76x8,56x10 - all good, elbow was ok, 106x3 is I think a pb with this bar and grip. Seated Rows 180x10,240x10,300x10,360x10,420x10 - all good, sat upright more and kept the chest up which stopped the bit of niggle in the shoulders doing these. Face Pulls (rope) 10x10,20x10,30x10,40x10,50x10 - all ok. Thick EZ Curl Bar Curls (bar weighs 10.7kg) 10x10,20x10,30x10,40x10,20x20,20x15,20x10 - awesome. Brilliant implement - I started with the straight thick bar but everything felt really sore with that and as soon as I switched to this bar all the pain disappeared. Great session, virtually no pain and mucho gainzz! Next up I'll DL as much as I can before I get sore - I think probably 220-240 is my limit and I'll do sets of 3's or 5's with that. The back feels miles better but I'm not going to risk going heavier. After that other leg work - maybe throw in some step ups as well.
Aquarian		Wed DL, Hip Stuff, Box Squats, Leg Curls	03-12-2015 @ 01:31
Member 2782, 456 posts SQ 262.5, BP 195, DL 310 767.5 kgs @ 113kgs UnEq	Back felt much better both sides. Conv DL 70x8,100x6,140x3,180x2 - did these all tng - could feel the calluses getting shredded and my left knee became a wee bit anxious. 220x1 - actually missed it totally first attempt without the chalk on which is highly unusual. 230x1,240x1 - both ok. 250x1(belt) - not too bad considering I only had 2 fingers of the right hand on the bar! 260x1(straps) - possibly one lift too far. Wasn't that tough but lost core tightness coming up and felt some clicking in the right side. Bit sore but not nearly as bad as last time. Decent improvement - if I can keep the core tight I can probably go heavier next time. I'll stick to singles for now - less chance of losing form I think. Tried squatting the bar but still too sore. Hip Abduction 5x10,10x10,15x10,21x10,15x10,10x20 - all ok. Hip Adduction 5x10,10x10,8x10,6x10 - still s**t on these! After this spent ages trying to do step ups with a barbell and each time I stepped up the bar ended up jumping off the shoulders and smacking the back of my head! I'll try it with dumbells next time. Also tried some split squats but couldn't find a way of doing them without holding onto the rack frame so gave up. Box Squats (just above parallel, close stance) 20x10,60x10(belt),100x6,140x6 - ok but the top of the right quad was getting sore doing these, back was ok though, so stopped at 140. Leg Curls 100x10,140x10,180x10,220x10 - hadn't done these for a few weeks due to the left knee issues but were fine today. So not too bad - bit sore at the moment but significantly better than last time I pulled. Something to build on. Next up wide grip bench again - triples up to 170 - probably will have to drop the pp due to the right leg so will probably do either moderately heavy strict presses with a straight bar or dumbell shoulder press with a neutral grip. Then a whole bunch of other shoulder, pec, upper back and bicep blasting!
Aquarian		Fri BP, PP, Dumb BP, LR, UR, SH, DR, CURLZ!!!	05-12-2015 @ 02:08
Member 2782, 456 posts SQ 262.5, BP 195, DL 310 767.5 kgs @ 113kgs UnEq	Post Edited: 05.12.2015 @ 14:32 PM by Aquarian Feeling pretty good aches and pains were down. BP (Max legal grip width, paused) Warmups 20x20,40x10,60x6,80x4,100x3,120x2 - bit of clicking in the left shoulder but virtually no pain. Elbow was fine so far. Working Sets 150x3 - bit more elbow pain but not too bad. Shoulders were fine. 160x3 - 3rd rep was a bit tough. 170x2,1 - Could've done 3 straight or at least attempted it with a spotter. 3rd rep done after 90s or so. 120x3,140x3 - just as an experiment tried a few sets with my old regular grip (pinkie on ring). 120 was fine,140 was a bit niggly on the elbow. I didn't squeeze the bar much at all doing these. So some improvement but probably not enough to go back to a closer grip. Encouraging think I'm good for 185 to 190 paused next week on this. Getting more used to the width and shoulders seem to be holding up fine. Push Press Warmups 20x10,40x6,60x3,80x2,100x1 - luckily no pain in the right leg. All good. Working Sets 120x2 - ok 130x2(belt) - ok 140x0x2 - missed the lockout at the same point in both reps - 3 to 4 in from the top. 100x3 - kept the elbows more vertical at the bottom, felt ok. 120x2 - as above but harder feeling a bit tired now. Happy I could do these at all. Possibly didn't drive as hard as normal due to fears about the leg. Shoulders, elbows and back were all ok doing this. Dumbell Bench (neutral grip, paused) 10x10,20x10,30x10,40x10,50x7,30x10 - Got a little painful in the left elbow from 40 onwards at the bottom. 50x7 is a one rep pb! Lat Raises 2.5x10,5x10,7.5x10,2.5x10 - back of left shoulder got sore from the 5's onwards but were fine with the 2.5's. A tip that I got was to point the thumbs up slightly and bend forward a bit to reduce the strain on the rear delts and it seemed to work. Upright Rows (narrow grip, slight use of hips) 20x10,30x10 - another blast from the past! No pain doing these. I'll probably go a bit heavier with these but won't do them too strictly - somewhere between a high pull and a cheating upright row. Shrugs (wide) 20x10,60x10,100x10,140x3,140x10(straps),180x10,220x10 - grip was a bit poor with the 140's. Bit of niggle in the left shoulder too shrugging at the top. Dumbell Rows 10x10,20x10,30x10 - again left rear delt was sore doing these. Got bad cramp in the abdomen doing the 30's with the left arm and had to stop after 4 reps. I think the longer workout and drinking too much water probably making me salt deficient and causing the cramps. Thick Ez Curls 10x20,10x25,10x30 - just pumping those guns baby! Another marathon session over and a good one too. Next up - either Romanian DL's or semi-sumo pulls from the floor. Will see how the back feels - it's much better today so might be able to pull from the floor again. And then lots and lots of other groovy movements! Stay tuned...
Aquarian		Sun Semi Sumo, Step ups, Leg Extensions, Reverse Hyper, Wrist Roller	06-12-2015 @ 21:50
Member 2782, 456 posts SQ 262.5, BP 195, DL 310 767.5 kgs @ 113kgs UnEq	Semi Sumo DL (texas dl bar) 20x10,70x8,100x6,140x3,180x2,220x1 - back was fine, right glute/thigh got sore from 180 so I stopped at 220 which was fairly slow getting it off the floor. Hadn't used the dl bar in ages so didn't pull the slack out, not that it would've mattered much with these weights. Tried Romanians with just the bar and it was sore straight away. I'll try the Trap bar next time I do this workout - sumo is probably going to cause pain in the right leg. Steps Ups (dumbells, about 15in) No weight x 10 (5 per leg), 10x10, 15x10 - laughable weights but felt it in the lower quads and the hands and traps surprisingly. Leg Extensions 160x10,220x10,280x10,340x10,380x8,280x10,220x15,160x20 - did the drop sets with less rest and got really pumped up. Knees were fine. Hyper Extensions 1x10 - ok, hamstrings started cramping pretty quickly so I was probably doing these correct! Reverse Hyper No weight x 5, 10x5,20x5,30x5,40x5 - ok but got pain in the left rear delt holding on to the handles unless I gripped tightly. BP 20x10x6 - did index on beginning of knurl, index between rings, pinkie on rings, ring finger on rings, middle on rings and index on rings - all painless. OHP 20x10x4 - index between rings, pinkie on rings, index on beginning of knurl (thumbless), pinkie on rings (thumbless) - all painless. Wrist Roller (cable) 5x5,10x5,15x5 - rolled and unrolled all the way, forearms got a great pump! Interesting session! May do some more grip / forearm work on the lower body sessions from now on since I have more time to fit them in here. Back feels fine now - healing slowly - would probably heal faster if I dropped deads altogether but for now I'll keep them in and just do moderate weights. Next up more neutral grip pressing, biceps and maybe some light straight bar presses.
JackRevans		...	07-12-2015 @ 11:34
'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235 555.0 kgs @ 83kgs UnEq	I thought you were never going to do sumo again
Aquarian		...	07-12-2015 @ 13:16
Member 2782, 456 posts SQ 262.5, BP 195, DL 310 767.5 kgs @ 113kgs UnEq	JackRevans said:I thought you were never going to do sumo again Never say never! It was semi-sumo / squat stance. I might try trap bar next time.
Aquarian		Tue Neutral Grip Pressing, Seated Rows, Curls	09-12-2015 @ 00:29
Member 2782, 456 posts SQ 262.5, BP 195, DL 310 767.5 kgs @ 113kgs UnEq	Both yesterday and today had really bad pain in the right patellar. Left elbow was a bit tender too. Wide Neutral Grip BP (paused) 16x20,36x10,56x6,76x4,96x3,116x2,136x2,156x2,166x1,176x1! - Awesome 4 plates per side on the last set. Elbow was fine throughout. Wide Neutral Grip Cambered Bar BP (paused) 18x10,38x6,58x4,78x4,98x3,118x2,138x2,158x1 - easy until the last set which was tougher than expected and got a bit of elbow pain. Medium Neutral Grip OHP (paused) 16x10,36x6,56x3,76x2,96x2,116x1(belt + wrist wraps),121x1, 16x20 - 121 is a pb with this bar, leaned back a lot but fairly comfortable lock out. Seated Rows 180x10,240x10,300x10,360x10,420x10 - all good. Thick Ez Curls 10x10,20x10,30x10,40x10,20x25,20x20,20x15 - seriously bad-ass bicep pumps. I must've hit 20inches arm size right after doing these. After this tried some close grip benching with the bar and couldn't even come close to touching the chest the biceps were so pumped! BP 20x2x10 - first set medium grip, 2nd set middle finger on ring. OHP 20x2x10 - first set index on beginning of knurl, 2nd pinkie on ring - I started the first set just below the eye level due to the pumped up arms. Great session some uber neutral grip pressing and curling. Knee was absolutely fine afterwards - managed to squat rock bottom and sit there for 60s and zero pain. Elbow fine too now. Next up some dl's from the floor and another fine selection of lower body machine work to follow.
Aquarian		Thu DL, Box Squats, Leg Curls, Hip stuff	11-12-2015 @ 01:05
Member 2782, 456 posts SQ 262.5, BP 195, DL 310 767.5 kgs @ 113kgs UnEq	Conv DL 20x10,70x8,100x6,140x3,180x2,220x1 - all good no issues at all 240x1 - got sharpish pain in the right back. 220x1 - straps on, was fine. 240x1 - belt on, ok again. 260x1 - ouch, got to the knees and as I started to lock felt a sharp pain in the right side and heard a loud click - which usually spells trouble. All the pain I hadn't felt in a week or so came back with a vengeance. Quite annoying there was no warning till the first 240 pull but having gotten the pain I should've stopped right there. Not smart at all! And it's still throbbing away nicely although most of the pain seems to be in the upper part of the leg rather than the back. Next time - if there is one - I'll go up to 220 and maybe do 1 single with 240 with the straps and belt on and stop there or do some drop sets with 220 or less. I think the mixed grip is just too risky to use with this problem and it has to be straps or nothing above 220. Box Squats (about 2in above parallel, close stance inside shoulders,beltless) 20x10,60x6,100x6,140x6,180x6,210x3,220x1 - absolutely fine no pain in the back at all as long as I kept pushing the core out hard throughout the rep. Kept the back as vertical as possible, looking up all the way through. Only pain I got was in the left lower quad / knee and it went away after a few sets. 210 should have been 200 - I misloaded the bar (probably too used to using the 25's) and put on 15's rather than 10's on the end but it felt fairly light. Great that I can do these - I'll experiment with going a bit lower but I think staying above parallel will be better for the back. Seated Leg Curls 100x10,140x10,180x10,220x10,260x10,180x10,140x15,100x15 - all good, no knee pain. Hip Abduction 5x10,10x10,15x10,21x10,15x10,10x15 - all good. Hip Adduction 5x10,10x10,13x3,8x10,6x15 - all good. That was it. Hopefully will be ok by Sat because it's bench max day - somewhere between 180 and 190 with the max grip. Then Push Press max hopefully above 140 and then lots of pumping and posing!
Aquarian		Sat BP Max, PP, OHP, Dumb BP, Lat Raises, Front Raises, Dumb Rows	12-12-2015 @ 23:14
Member 2782, 456 posts SQ 262.5, BP 195, DL 310 767.5 kgs @ 113kgs UnEq	Pretty sore in the right side and leg yesterday. Today side and back were better but leg was still throbbing a bit. BP (Max Grip, Paused) Warmups 20x20,40x10,60x6,80x4,100x3,120x2 - all good, no pain. Working Sets 150x1 - good. 170x1 - bit slow. 185x1 - pretty smooth, maybe could've done 190. Surprisingly had no pain in the elbow up to this weight and virtually none after doing it. I used some leg drive on my 3 working sets after seeing Sarychev doing it on his 335 and I think that helped both the lifts and the elbow. Pleased as punch! Push Press 20x6,40x4,60x3,80x2,100x1,110x1,120x1(belt),130x1,140x0 - on the last set didn't dip nearly enough and missed it comfortably. Got some pain in the left rear delt doing these. Elbow was fine till the 140 attempt. Biceps and forearms got pretty sore. Strict OHP (close grip, paused, beltless) 20x10,60x6,80x6,100x1 - very encouraging virtually no elbow pain. Again used more leg drive than usual and didn't grip the bar very hard. I think next time I do this workout I'll do the ohp rather than the pp and go moderately heavy. Dumbell Bench (neutral grip, paused) 10x10,20x10,30x10,40x10,47.5x8 - started getting forearm pain the left forearm on the 40's. Forgot to do the drop sets on this! Lateral Raise 2.5x10,5x10,7.5x10,10x10,5x15,2.5x15 - better than last time pain wise, turned the thumbs up a bit. Front Raise 2.5x10,5x10 - another blast from the bb past! Dumbell Rows 10x10,20x10,30x10 - thankfully no cramps this time, cut down the water consumption. EZ Curls (Thick bar) 10x3x20 - just some light pumping! Extremely pleased with the pressing strength and the lack of pain - more of the same on Monday would be awesome. Speaking of which I'll be doing Trap Bar DL's and then a load of machine work for the quads and hams.
Aquarian		Mon Trap Bar DL, HBBS, Leg Extensions, Rolling Thunder, Wrist Roller	15-12-2015 @ 00:12
Member 2782, 456 posts SQ 262.5, BP 195, DL 310 767.5 kgs @ 113kgs UnEq	Feeling generally ok apart from a very irritating throbbing pain in the right leg somewhere between the quad and ham. Did totally demolish a printer too pre-workout which may or may not have helped... Trap Bar DL Bar weighed 40kg I discovered afterwards and with pretty thick handles! 40x10,90x6,140x6,190x4,240x3(belt),260x3(straps),290x1 - no pain at all but tougher than I expected from previous experience although most of that may have been down to the trap bar having lower and thicker handles than the last one I used. Pretty sure I managed 330-340 last time but I was very wary of pushing it too far and at 290 it felt quite slow. HBBS Out of the blue decided I'd give this a shot with the most excellent Jack Revans and his cap for company! 20x2x10,40x6,60x6,80x6,100x3(belt),120x2,140x1,160x1 - not too bad back wise but got a bit uncomfortable in the right glute/hip area. Could have gone a bit heavier but it was getting a bit strainy. Leg Extensions 160x10,220x10,280x10,340x10,280x10,220x15,160x20 - all good just cut the top weight a bit to avoid any knee issues later. Rolling Thunder - great name! 10,20,30,40,50 - Managed around 10s up to the 40 and then 5s with the right and much less with the left with the 50's. Left forearm and hand weren't happy with the 50. Wrist Roller 5x5,10x5 - unbelievable pumping! Decent session and so far no pain. Hope the same is true tomorrow! Next up the return of the neutral grip extravaganza! Sets of 5s or 6s for the pressing and then some major shrugging and curling to follow!
Aquarian		Wed NG BP, NG OHP, NG CAM BP, Rows, Curlz	17-12-2015 @ 00:44
Member 2782, 456 posts SQ 262.5, BP 195, DL 310 767.5 kgs @ 113kgs UnEq	Pain in the leg had thankfully cleared up and everything else felt fine. Wide Neutral Grip BP (paused) 16x20,36x10,56x6,76x4,96x3,116x2, 136x5,146x5,156x4,1 - all good, last set waited about 60s between 4th and 5th reps. 96x15 - nice pumping set to finish. Medium Neutral Grip OHP (paused) 16x10,36x6,56x3, 76x5,86x5,96x5 - all good, easier than expected. 76x15 - nice pump again. Wide Neutral Grip Cambered Bar BP (paused) 18x10,38x6,58x3,78x3,98x3,118x5,128x5,138x3 - good, last set could have done 4 but it would have been a grind and the pecs and delts were getting a bit irritable. Seated Rows 180x10,240x10,300x10,360x10,420x10 - should have stopped at 360 as the forearms were getting sore and the 420's were not fully locked out. Lateral Raises - 2.5x20 - almost to the limit rep wise. Front Raises - 2.5x20 - much easier could have 25 or 30 per side. ohp - 20x2x10 - close and wide grip. Thick Bar EZ Curls 10x20,20x20,30x20,20x20,10x10(5 s eccentric on these) - could have gone bit heavier after the 30's as all the drop sets were a bit too easy. And that was it! Good session. I forgot to do shrugs on the last upper workout but didn't have time to fit them in. Next up the voyage continues to try and find a acceptable limit on deadlifts without aggravating the glute/back issues. I had some pain the left knee walking back from the gym which is worrying since I didn't do any pulls today so it may be an issue next time. Also will continue with box squats and try putting the box lower to about parallel.

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