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ERock5 said:
What’s up asf. Well I went and got full body work done today deep tissue work all over and did 30 mins with leg compression sleeves. Going to be doing this every other week for now and focus on keeping my body good and muscles from being bound up. Especially my lats. Needless to say I am sore as a mf. That woman put a hurting on me but she said it was much needed and I wasn’t in the worse shape but definitely wasn’t in the best lol. So I moved back workout to tomorrow and just hit some high rep legs tonight. Curls, extensions, adductors, abductors, leg press, and some lunges. No Rdl or squats or heavy weight cause like I said I am SORE lol. We’ve got it set up and scheduled on off days from now on lol. Will try to get some pics tomorrow and see if it made a difference in my lats. Specifically my left one was bound up lol
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I had a deep tissue awhile back shit fucked ne up for months lol.

Had no idea it was like that.

It felt incredible! But left me wicked loose in areas i needed tight lol
 
Nice pull session this morning. Still not back to pre sickness weight or strength but slowly getting it back. Few more weeks and everything should start moving real nicely.

Pull
Monday, Oct 26, 2026 at 5:20am

Lat Pulldown (Cable)
Set 1: 175 lbs x 12
Set 2: 175 lbs x 11
Set 3: 175 lbs x 10

Landmine Row
Set 1: 160 lbs x 15
Set 2: 160 lbs x 14
Set 3: 160 lbs x 12

Seated Row (Machine)
Set 1: 287.5 lbs x 12
Set 2: 287.5 lbs x 10
Set 3: 287.5 lbs x 9

Single Arm Cable Row
Set 1: 125 lbs x 12

Rack Pull
Set 1: 315 lbs x 10
Set 2: 315 lbs x 10
Set 3: 315 lbs x 7

Straight Arm Lat Pulldown (Cable)
Set 1: 130 lbs x 10
Set 2: 120 lbs x 10
Set 3: 120 lbs x 10

Body work seemed to help the left lat release a little more I’m thinking after a few sessions we will be good to go. But damn that woman worked my ass over had me sore as shit for 2 days 😂

Here’s a pic of the lats relaxed IMG_6251.jpeg
 
ERock5 said:
I’m hoping that adding in rack pulls and rdls into my program will help with that. Any other exercises you recommend to target that area?
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Wide grip cable rows and I like wide grip neutral grip Pulldowns. Obviously trying to focus on the scapula contracting. I’m working on bringing those areas up as well at the moment.
 
Nood said:
Wide grip cable rows and I like wide grip neutral grip Pulldowns. Obviously trying to focus on the scapula contracting. I’m working on bringing those areas up as well at the moment.
Click to expand...
I’ve been doing a lot more wide grip stuff where as I didn’t before just wanting to try to hit everything and not just only target one area
 
ERock5 said:
I’ve been doing a lot more wide grip stuff where as I didn’t before just wanting to try to hit everything and not just only target one area
Click to expand...
Same, was focusing more on lats and upper back my mid back fell behind. Also brought rack pulls back into the program as well. A wider grip def helps
 
ERock5 said:
I’m hoping that adding in rack pulls and rdls into my program will help with that. Any other exercises you recommend to target that area?
Click to expand...
Prone Y-Raises (Cable or DB), Front Plate or DB Front Raise all the way up over head, Rope Face Pull but at the angle that hits your mid/lower traps (Rope works well) and a few others.
 
Meetketchup said:
Prone Y-Raises (Cable or DB), Front Plate or DB Front Raise all the way up over head, Rope Face Pull but at the angle that hits your mid/lower traps (Rope works well) and a few others.
Click to expand...
I actually the other day tried doing face pulls with the rope for rear delts and thought damn I just feel this in the middle of my back big time. Guess those would be good for since I know I can target that area with them lol
 
Meetketchup said:
Prone Y-Raises (Cable or DB), Front Plate or DB Front Raise all the way up over head, Rope Face Pull but at the angle that hits your mid/lower traps (Rope works well) and a few others.
Click to expand...
Forgot about the y-raises, they work great. Personally don’t need heavy weight at all with those, as long as I’m using my inner back
 
ERock5 said:
I actually the other day tried doing face pulls with the rope for rear delts and thought damn I just feel this in the middle of my back big time. Guess those would be good for since I know I can target that area with them lol
Click to expand...
Nood said:
Forgot about the y-raises, they work great. Personally don’t need heavy weight at all with those, as long as I’m using my inner back
Click to expand...
Yeah, these are all about the tension and not weight so you can do them multiple times per week with high volume to bring them up. That area is like delts, they recover quick.
 
ERock5 said:
Nice pull session this morning. Still not back to pre sickness weight or strength but slowly getting it back. Few more weeks and everything should start moving real nicely.

Pull
Monday, Oct 26, 2026 at 5:20am

Lat Pulldown (Cable)
Set 1: 175 lbs x 12
Set 2: 175 lbs x 11
Set 3: 175 lbs x 10

Landmine Row
Set 1: 160 lbs x 15
Set 2: 160 lbs x 14
Set 3: 160 lbs x 12

Seated Row (Machine)
Set 1: 287.5 lbs x 12
Set 2: 287.5 lbs x 10
Set 3: 287.5 lbs x 9

Single Arm Cable Row
Set 1: 125 lbs x 12

Rack Pull
Set 1: 315 lbs x 10
Set 2: 315 lbs x 10
Set 3: 315 lbs x 7

Straight Arm Lat Pulldown (Cable)
Set 1: 130 lbs x 10
Set 2: 120 lbs x 10
Set 3: 120 lbs x 10

Body work seemed to help the left lat release a little more I’m thinking after a few sessions we will be good to go. But damn that woman worked my ass over had me sore as shit for 2 days

Here’s a pic of the lats relaxed View attachment 281050
Click to expand...

Looking good brotha


Sent from my iPhone using Tapatalk
 
Good day for chest and shoulders. Felt pretty strong this morning progressed pretty much everywhere still about 7lbs short of pre sickness weight. Today will be first high day since being back. So 900 carbs and see if that helps fill me back out some

Push
Tuesday, Oct 27, 2026 at 5:24am

Butterfly (Pec Deck)
Set 1: 200 lbs x 12
Set 2: 200 lbs x 12
Set 3: 200 lbs x 9

Incline Bench Press (Smith Machine)
Set 1: 275 lbs x 10
Set 2: 245 lbs x 12
Set 3: 225 lbs x 9

Bench Press (Smith Machine)
Set 1: 225 lbs x 11
Set 2: 225 lbs x 8
Set 3: 205 lbs x 7

Chest Dip
Set 1: 15 reps
Set 2: 12 reps
Set 3: 10 reps

Lateral Raise (Machine)
Set 1: 200 lbs x 13
Set 2: 180 lbs x 11
Set 3: 160 lbs x 13

Front Raise (Dumbbell)
Set 1: 25 lbs x 9
Set 2: 20 lbs x 12
Set 3: 20 lbs x 9

Rear Delt Reverse Fly (Machine)
Set 1: 212.5 lbs x 15
Set 2: 212.5 lbs x 11
Set 3: 200 lbs x 11

Shoulder Press (Machine Plates)
Set 1: 150 lbs x 13
Set 2: 150 lbs x 10
Set 3: 150 lbs x 8

IMG_6284_still.jpeg
 
Leg day this morning. Dropped intensity a little bit because I’m a day behind and have legs again Sunday and will be back on regular schedule. Knees giving me a little bit of fits again usually much better after warming up a bit. My body is just burning through every bit of food I throw at it. Weight is barely budging any if at all lol. But I’m fine with it I’ve learned not to chase the scale I haven’t even been tracking my daily weights like before. Just kind of got a good idea in my head of where I’m at week to week. More focused on progressing in the gym and watching body comp.

Legs
Thursday, Oct 29, 2026 at 5:19am

Hip Adduction (Machine)
Set 1: 170 lbs x 14
Set 2: 170 lbs x 11

Hip Abduction (Machine)
Set 1: 187.5 lbs x 15
Set 2: 187.5 lbs x 15

Leg Extension (Machine)
Set 1: 200 lbs x 15
Set 2: 200 lbs x 14
Set 3: 200 lbs x 13

Lying Leg Curl (Machine)
Set 1: 140 lbs x 11
Set 2: 130 lbs x 11
Set 3: 120 lbs x 11

Hack Squat (Machine)
Set 1: 300 lbs x 10
Set 2: 300 lbs x 10
Set 3: 300 lbs x 8

Leg Press (Machine)
Set 1: 350 lbs x 18
Set 2: 350 lbs x 13

Romanian Deadlift (Smith Machine)
Set 1: 225 lbs x 12
Set 2: 225 lbs x 11

Back Extension (Weighted Hyperextension)
Set 1: 0 lbs x 12
Set 2: 0 lbs x 11
 
ERock5 said:
Leg day this morning. Dropped intensity a little bit because I’m a day behind and have legs again Sunday and will be back on regular schedule. Knees giving me a little bit of fits again usually much better after warming up a bit. My body is just burning through every bit of food I throw at it. Weight is barely budging any if at all lol. But I’m fine with it I’ve learned not to chase the scale I haven’t even been tracking my daily weights like before. Just kind of got a good idea in my head of where I’m at week to week. More focused on progressing in the gym and watching body comp.

Legs
Thursday, Oct 29, 2026 at 5:19am

Hip Adduction (Machine)
Set 1: 170 lbs x 14
Set 2: 170 lbs x 11

Hip Abduction (Machine)
Set 1: 187.5 lbs x 15
Set 2: 187.5 lbs x 15

Leg Extension (Machine)
Set 1: 200 lbs x 15
Set 2: 200 lbs x 14
Set 3: 200 lbs x 13

Lying Leg Curl (Machine)
Set 1: 140 lbs x 11
Set 2: 130 lbs x 11
Set 3: 120 lbs x 11

Hack Squat (Machine)
Set 1: 300 lbs x 10
Set 2: 300 lbs x 10
Set 3: 300 lbs x 8

Leg Press (Machine)
Set 1: 350 lbs x 18
Set 2: 350 lbs x 13

Romanian Deadlift (Smith Machine)
Set 1: 225 lbs x 12
Set 2: 225 lbs x 11

Back Extension (Weighted Hyperextension)
Set 1: 0 lbs x 12
Set 2: 0 lbs x 11
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the scale is great until its not. then its like fuck you fuck off lol
 
Hope everyone had a fun Halloween! I got to go play at the fun gym after taking the kids trick or treating last night. I don’t ever track anything when I go there just kind of go balls to the wall lol so a little sore today 😂
Used basically all mega mass and nautilus pieces. For some reason I guess they changed the max file size for photos on here so hardly none of my pictures are wanting to upload unless I shrink them way down and then they look dumb lolIMG_6357_still.webpIMG_6363.webp
 
Yeah I dont know what they did with the photos. Been having them hosted somewhere else so I can post them.
I do the same shit when I go to different gyms. Want to try everything lol
 

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