Genetic Gimp Journal

[southernsamurai]

Updates coach :nod:

[genetic freek]

Typed out my workout last night but this shit crashed on me when i went to post so i lost it so fucked off.

here we go again.

Legs

Bike 10min + 10 min stretch, left knee real sore so trying to fix it.

Hacks, plate right up with toes over the top, gets my hips in a better place and takes it off my joints n actives more hammies n glutes. Way harder

1pps 20

2pps 20

3pps 10 x3

4pps x 8 was slow n hard as my knee was shit house, opted to drop back weight n play it safe

2pps x15 x 3

leg press,

7 sets at 7 plates of 12 every set i changed foot postion. Nice and slow and deep focusing on the squeze

One leg press on seated leg press machine @ half stack or more for 5 sets of 8 per leg super setted with both leg for 20.

Bumped my hand last night bad - thought i had re broken it. Talked to doctors tday at work both think iv tore ligiment n might need surgery. see how we go not idea for training.

Gimp

[nate225]

Joint Formula + the usual might be good for knees?

Hope your hands okay bro - let us know what the ultrasound shows?

[genetic freek]

Joint Formula + the usual might be good for knees?

Hope your hands okay bro - let us know what the ultrasound shows?

On my knee I can put my finger on the exact spot on my knee cap - quite sore. Does joint formula help with tendons? I have fish oil that I will start to re use. Glucosamine? I want to stay away from having to use wraps n shit.

[nate225]

Joint Formula + the usual might be good for knees?

Hope your hands okay bro - let us know what the ultrasound shows?

On my knee I can put my finger on the exact spot on my knee cap - quite sore. Does joint formula help with tendons? I have fish oil that I will start to re use. Glucosamine? I want to stay away from having to use wraps n shit.

It's as good as you'll get! They help with connective tissue (tendons/ligaments).

If you have a touch sore spot & its not a tear, it'll probably be tendonitis. Hard to get rid of unless you stop training. Now we know that aint happening so get into the spot with a butter knife, putting pressure on the "blade" as you slide it across the spot (Steak uses a screwdriver handle from memory!). Hurts like f*ck but seems to break it down and heal.

Heat rub before training / ice (and voltaren if needed) after training. Knee sleeves keep it warm & help, I dont think tight wraps help other than masking the pain.

[genetic freek]

Shoulders:

reverse pec dec

1/4 stack x12 x 3

1/2 stack x12 x 2

3/4 stack x 12

stack x 8

Seated DB laterals

12 x 14kgs

12x 16kg

8 x 20

8 x 25kg

8 x 20kg x2

Seated machine press

3/4 stack x 4 sets

Seated bent over rear delt flys

10 x 25kg x 5

Lateral machine

3/4 stack x 8 x 3

One arm behind back cable lateral raise

8 x 20kg x 6

upright cable rows,

3/4 stack 8 reps x 4

Upright wide grip row on smith machine

1.5 pps x 8 reps x 3

50mins or so

Home time

[southernsamurai]

f*ck that's a lot of volume bro! Lot more than we used to do lol.

How's your recovery atm since you're training heavier and with more volume?

[genetic freek]

f*ck that's a lot of volume bro! Lot more than we used to do lol.

How's your recovery atm since you're training heavier and with more volume?

its not that much more, not to bad i work really quick. like on cabel laterals i dont stop in those 6 sets i just go from arm to arm.

I took a day off last week - i find by sunday im fucked n sleep all day but thats prob more to do with not much sleep with early mornings for work

[genetic freek]

Tday was back, bit of a crap day had a funeral n shit so wasnt really n the mood to train.

Hammer rows

3pps 12

4pps 12

5pps 12

6pps 8 x 4 all supersetted with cable pull over down things

Bent over rows

60kg x 8

100kg x 8

120kg x8

140kg x 6

120kg x 8

100kg x 8 not done thse in ages might build them back up agian

one arm rows 3 sets of 12 at 55kg. need biggger dbs waste of time

Wide grip cable row

4 sets @ 140kg or something

Few pull downs to finish

Bit of a wierd session better than nothing i guess. Back on a friday is average.

[southernsamurai]

Not bad considering the the situation bro.

How did you find BB rows in comparison to tbars?

[genetic freek]

Calfs, Hammis, Chest

LP calf raises

8 sets at 3/4 stack for 12

Seated hammi curls

77kg 20

91kg 12

105kg 12

119 (stack) x 8 x 3

Stiff deads,

60 x 10

80x 10 x 3

Lying db curls

25kg x 8 x 4

Chest

DB flat

20 x 20

30 x12

40 x8

55 x8 x 2

Incline machine

3pps x 8 x 3

Cable cross overs

30kg x 10 x6

Flat db

30kg x 12 x 5 (slow)

Done

[musclenz]

Lookin good today M8. 10 weeks to go. I have got yr budgie smugglers on order :pfft:

[genetic freek]

Legs:

Hack Squats

No plates x 20

1pps x20

1pps x 20

2pps x 12

3pps x 8

3pps x 8

4pps x 8

6pps x 8! Never been this heavy before, I blew my calf out quite bad its very sore

LP

kept it light didnt wan f*ck calf

no hands

10 repsx 8 plates x 8 sets

Leg Extensions

4x 12 reps at 1/2 stack.

Sore knees and Calf.

happy with the PB on hacks, keen to do 7 per side for a few reps as 6 felt heavy but good. Not so good about the calf. :cry:

[genetic freek]

Made it to they gym super late tonight

Arms

f*ck my joints are sore as hell might need a week off or a hard pill

exersizes included

v bar push down

DB skulls

Cable curls

one arm preacher

rope pull downs

All at a heavy to moderate weight for 5 sets each. Pump up session

pump up the jam

[genetic freek]

Today was back

Trained with big D, hes strong as fark so was playing catch up.

Bent over rows

60kg x 12

100kg x 12

140kg x 10 x 2

180kg x 5 + 2 sloppy. O MY f*ck that is heavy! D popped out 8 reps like it was nothing. Mohter of god

Hammer strenth rows

6pps x 8

6pps x 8

6pps x 8

6pps x 8

6pps x 8

Nutrual grip pull downs

8 x 120

8 x 120

8 x 120

8 x 120

8 x 120

Tbar t rows

5plates x 10

5plates x 10

5plates x 10

5plates x 10

5plates x 10

Cables rows super setted with cable pull overs

stack (149kg) x 8 + 10 x 80kg\

stack (149kg) x 8 + 10 x 80kg

stack (149kg) x 8 + 10 x 80kg

stack (149kg) x 8 + 10 x 80kg

stack (149kg) x 8 + 10 x 80kg

DOne, had more gas in the tank for more but we finished.

Need to sort eats out not eating enough been slack.

[HarryB]

Strong mofo man!!

[genetic freek]

Here is the back today, lol trying to take pick with phone camera in toilets at work.

prob doesnt do it justice but it is sore :shock:

[Android]

wow that's some heavy lifting...I get lbs messed up with kgs to sometimes tho...it happens :shock:

Good back, hard to tell can't look at too long cause you kinda ruined the whole "it's just a photo" idea when u mentioned where it was taken...just seems wrong LOL. But if it can row as much as you did it's gotta be big

[steak]

strong rows G 8)

[nate225]

Strong contender for Junior title in 10 weeks. :nod:

[genetic freek]

Delts

DB press

16kg x 12 x 2

25kg x 12

30kg x8

40kg x 8 x2

DB laterals

20kg x 8 x 5

REar pec deck

5 x 105kg

One arm behind back cable laterals

20kg x 8 each arm twice none stop x 3 sets = 6 sets all up

Side lateral machine 75kg x 8 x 3

Cabel upright row

70kg x 8 x4

Bent over db rear lateral strait arm

10kg x 8 x 4

Then did some posing - legs are as dry as an arab sand shoe which is giving me really bad joint issues. I need to fill up with some water.

Looking aesthetic as f*ck :pfft: :pfft: :pfft:

[musclenz]

Strong contender for Junior title in 10 weeks. :nod:

No Nate he is past the use by date. Be in Novice Men Pity you wont be given your open class competition :pfft:

[genetic freek]

my left knee has been really sore, everywhere i go or move it hurts. I went and got some massage on it today. From what I was told my quad is so tight its pulling over the knee cap and pulled it out of alignment. the particular quad muscle thats doing this sits under the bigger quads, so getting to it hurts like a bastard coz you got to go really deep.

Now i have to use a rolling pin every night to loosen it up.

I felt like my quads had got smaller as they were so tight, they are looking beter now after being loosend up and some blood flow alowed in there.

[biggerthanyou2]

my left knee has been really sore, everywhere i go or move it hurts. I went and got some massage on it today. From what I was told my quad is so tight its pulling over the knee cap and pulled it out of alignment. the particular quad muscle thats doing this sits under the bigger quads, so getting to it hurts like a bastard coz you got to go really deep.

Now i have to use a rolling pin every night to loosen it up.

I felt like my quads had got smaller as they were so tight, they are looking beter now after being loosend up and some blood flow alowed in there.

:pfft: come on big Ted you can do it