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Everything posted by DRKE

  1. Shoulder injury (soft tissue injury)

    **** happens bro. I got a fractured wrist at the moment and can only train a limited Leg workout. But you ain’t gonna get the advice or the answer you want on this forum. I did a quick post in the Injury Forum when I knew something was wrong with my wrist, but come on, how many Doctors are on here ffs. Zero! Need to walk yourself into A&E if it doesn’t heal unless you got Private Healthcare.
  2. What look are you aiming for.

    Guess I’m alone then, but none of the above. I gym solely for the strength, I’m not fussed about the look. One day, if I ever stop I injuring myself I might get closer to that Powerlifting Comp.
  3. Guess the film from one line

    Google won’t help with this one. “It’s a pig, okay”
  4. Just wondered, as I’m unable to find much online to suggest people bother. Basically at the minute I’m running a very basic Leg Day as I’m training with a Broken Wrist, so I’m just trying to keep myself interested and progressing. Yesterday I managed a PB on the Leg Press, but really struggled with fatigue once I hit the Leg Extensions. Really struggled. Left me a bit deflated until I calculated my Total Training Volume and noted I’d lifted more volume this session than any of my previous sessions despite flagging on Leg Extensions and a bit on Hamstring Curls. Is it worth tracking Volume? Or is a waste of time and better to stick with sets and reps to monitor growth? Interested to know how others track linear progression etc.
  5. Ah interesting, so this goes back to my original point and is exactly what I’ve been doing since day dot. So I should keep doing it exactly as I have been and ignore overall session volume?
  6. Thanks Swole. Was probably a big Rookie mistake by me, but I’d always been so focused on individual sets and reps that I’d been neglecting to look at the overall session in terms of Volume. Thank you for taking the time to reply, I appreciate it.
  7. Using POF

    Fk me, dating was easy as! Just use Tinder!! All you gotta to is Left Swipe the following: - 1 Photo only - Head shots only - Filtered photos only That’s removes nearly all catfish accounts, those hiding sacks of potatoes and those not camera friendly without filters. Then chat, and if they don’t follow you on Instagram and maybe FB so you can make sure they look like they say they do, pie them and move on. If they do look the same, sweet! Meet and ...... I can’t understand the struggles of people with dating. My biggest problem was one lining them as talking to 6-7 women at once at times and living life was hard as fk. Turns out 1 liners don’t go down too well. Also date night was Tuesday so I had limited time to even go on dates.
  8. What’s you 3 faves and 3 worst exercises

    Love: Deadlifts RDLs Skull Crushers Hate: BB or DB Bench DB Flies Bicep Curls
  9. Hi, Probably a stupid question, but if you don’t ask you don’t know. I’m currently out injured with a fractured wrist and I want to carry on doing Legs, well the limited movements I can do Wrist free. Probably just be Leg Press, Leg Extensions and Hamstring Curls and some kind of Calf Movement (gym has no Calf Machine)!!!! For the Leg Press as I won’t be using any wrist support is it worth using Knee Wraps to increase the weight I can push on the Leg Press? Or when it comes to this is it a case of if you can’t push the weight without Knee Wraps, don’t do it? When I train I train for strength not BB.
  10. Knee Wraps Leg Press

    Hi mate, Do you have a link for this please? I’ve found a few things and just want to make sure I’m looking at the right thing.
  11. When doing PPL I usually do sets of 3-5 for Back and Legs, 5-6 for Chest and 8 for Shoulders when doing Compound Movements.
  12. Knee Wraps Leg Press

    Hi mate, long long time. Hope you’ve been well and are going strong? Didn’t realise you were still about bro. Went to message you a couple of months back and realised when my phone broke I lost all my WhatsApp chats. Didn’t do a back up! Hoping it won’t be too long. I reckon I did it training but Doc seems certain this fracture typically occurs from a fall or banging my wrist into something. I remember doing neither but he seemed convinced that must be the cause. Cheers for the advice mate, appreciate it, I’ll have a look into those now. Reason I asked is popped down the gym the other day to see a mate and he put the Knee Wraps on for me and bang, did a PB on the Leg Press. Really easily as well. Thought what the hell, should’ve used these ages ago.
  13. Lol! Yet I used to chug down the booze UNTIL I started taking Powders and Creatine. Barely touched a drop or felt the need since! Judging by the quality of the article I’m guessing as well as schools reopening, work experience has also started back up.
  14. What have I done?

    Hi About 2 weeks ago my Right Wrist and Hand started to hurt, gets better throughout the day but after I sleep it feels stiff and in pain. I went back to the gym today, and tried Wrist Straps, which didn’t really help. Here’s what happened: DB Bench - Doable but did cause some discomfort DB Shoulder Press - Easier, didn’t really feel anything in my wrist or hand Tricep Flat Bar Pulldown - Severe Pain, couldn’t move the bar more than an inch downwards. The weight wasn’t even heavy. Anyone have any idea what this could be? I’ll go see the Osteopath but just wondering if anybody has a clue what this may be.
  15. What have I done?

    Okay, found out. I had to have an X-Ray today as the pain was getting worse. 6 hours in A&E and told I’ve suffered a Triquetral Fracture so game over for now just as I was getting back! Gave me the option of Reduction or Surgery, went with Reduction first off, hurt like hell! Just trying to avoid Surgery if possible.
  16. Didn’t realise the thread had a second page!!
  17. I’m natty as well, and also did not train for 5 months but that’s a huge loss. Was that your very first session back? After Legs tomorrow I’ve finished my 2 weeks of easing back into it so I’ll know more in a week about how much strength I may have lost. My issue has been conditioning, 5 months out, I smoke and did drink in Lockdown for a couple of months, I was knackered going back, had the strength but not the energy to go with it. Past 2 weeks, upped my water intake, booze has gone, stacked Creatine for 7 days 20g and got a lot more Veg in me and I am feeling much better already.
  18. Good web site for gym equipment?

    Yeah I was thinking water mate. Looks like I’m due for delivery tomorrow so if they could hold off locking down the Country for one more day that’d be appreciated. Otherwise I’m screwed!
  19. Good web site for gym equipment?

    Yeah it’s all gone. I’ve finally managed to get hold of 2 32.5KG Adjustable DBs through FaceBook. They will have to do. That’s your only hope, find someone you know who’s too lazy to use their equipment. Had it buried in the shed etc As I cant get f*** all from Tesco Just ordered a s**tload of Instant Oats from MyProtein. Hopefully it gets delivered before we’re in full lockdown and deliveries are blocked. Then I’ll just need Milk.
  20. Thanks ST, I’m just today 23 months into training, Natty, not sure whether you’ve seen the journal I have on here but I think I’m roughly where I should be for this stage. Will be people out there who’ve done better and worse at this stage. I’m currently working a PPL routine, 4 times a week. Switching up the session I double up on. Think I’ve worked this out right every 3 weeks I do the following number of sets per week on average (taking the 3 week cycle into consideration). Quads: 12 sets Hamstrings: 10.5 sets Calves: 6 sets Back: 13.5 sets Chest: 13.5 sets Shoulders: 12 sets Triceps: 8 sets Biceps: 6 sets I’ve had a couple of rotator cuff problems early on and was advised to avoid BB Bench, Lat Pulldown, Pull Ups, CGBP and Dips. I’m okay with Lat Pulldowns but am avoiding the others. Also do no isolation front raises. Think you’re also 6’4, the biggest issue I’ve found is putting on size without it turning to Fat. Im around 18% BF at the moment but always afraid of cutting because of looking small, lanky like. Diet is solid though and probably my ‘best’ area. I don’t really care about food and eat what I need to eat to hit targets. I don’t do Cardio. Probably a mistake, but my sessions are limited to 1 hour before work so I don’t have time to mix it up with Cardio. Strength was my main goal all along but I’m now leaning towards size over strength (if that’s possible). Currently on a 200 calorie surplus. Suppose my main question amongst all of this is whether a 4 day PPL is the optimum plan for me to be on? And whether there’s a better way for me to gain size without pushing my BF% up. Unable to do more than 4 days because of work.
  21. Battle to the End

    Weird week. I feel like I’m on something, when I’m not. I’ve hit 3 PBs this week, Rack Pulls, Squats and DB Bench. Feeling really good with the training at the moment and it’s a healthy distraction from the crap I’ve got going on at work! Squats, 120KG, I’ve got that weight now. Still way off of the 140KG target I had for March. Played it safe with the 2 reps and I’m thinking about going to Failure next week to see where I’m really at with squats, reckon I could get 5 at 120KG. Racks I just did 4 reps as I knew I’d done 3 reps at 220KG before. But didn’t want to over push my back just yet! DB Bench I’m just happy I’m pushing on finally. Got some catching up to do. All in all, can’t complain. Diet has been solid, did have 2 cheat meals this week but I’m not overly fussed by that, I’ve stayed disciplined and yeah, onto next week. Push Session 17/02/20 DB Bench: Warm Ups + 36KGx6x2 40KGx8 (Failed 9th Rep) DB Incline: 26KGx10x3 Machine Flies: 65KGx10 60KGx10 55KGx10 DB Press: 20KGx8x3 DB Lat Raises/Tricep Pulldown/Tricep Overhead Triple Superset 8KG/30KG/12.5KG x12 Each x3 (90 Second Rests) Pull Session 20/02/20 Rack Pull: Warm Ups + 200KGx6x2 210KGx6 220KGx4 (PB) BB Rows: 100KGx6 80KGx12x2 Lat Pulldowns: 70KGx12 x10 x7 DB Rear Delts Chest Supported: 10KGx10x4 Bicep Machine Curls: 12x3 Leg Session 22/02/20 Squats: Warm Ups + 100KGx5 110KGx5 120KGx2 (PB) RDLs: 90KGx8x3 Leg Extensions/Hamstring Curls Superset 65KG/55KG x12 Each x3 (60 Second Breaks) Calves (Smith): 50KGx15 140KGx6x2 50KGxFailure Push Session 23/02/20 DB Bench: Warm Ups 36KGx6 42KGx4 (PB) + 4 (Assisted) 30KGx10 DB Incline: 28KGx10x3 Machine Flies: 60KGx10x3 DB Lat Raises/Tricep Pulldown/Tricep Overhead Triple Superset 8KG/30KG/12.5KG x12 Each x3 (90 Second Rests) Military Press: 40KGx8x3
  22. Battle to the End

    Evening all, I’m a novice lifter, Natty, 31. I started weight training for the first time 16 months ago. Thought I’d keep an online journal so I can track my progress, and maybe more experienced lifters can spot flaws with what I’m doing or where I’m stalling. Things I’d miss. Love this site, so many knowledgable lifters on here. Any advice is always appreciated. For the first 12 months I was running a one body part per day per week routine. But I’ve swapped to PPL now 4 days per week. I’m doing PPL + 1 Session where I’m mixing things up, mainly focusing on my weak points. At the moment I’ve been doubling up on Hamstrings, Calves, Lats and Tris as they’re areas I think need more work. I’m still unsure on my overall aim. When I started it was a suggestion from a mate to help combat my anxiety and drinking. It’s done both of those and I’ve never before been in a better place as far as they’re concerned. But now I want to push on and keep getting progress. Powerlifting interests me more than Bodybuilding but I’m a long way off for now. Something to maybe work towards. I didn’t take a Day 1 photo as I never expected to actually keep this up back then. I was a beanpole, 6’4 and weighed around 72KG. I’m currently around 103KG and I’ve taken a few recent measurements. Calves are 16.7, Quads 25.6 and Biceps 16.4 (that is flexed though, but cold). I’ll get my Neck, Chest and Waist measurements tomorrow. I’m unsure on my body fat but I’d guess it’s somewhere in the 20s. Maybe 26-28%. Photo below might help work that out. I am currently working on getting this sub 20% again as my bulk got a little bit out of control at one stage. For the past 5 weeks I’ve been on a Diet eating 2,950 calories a day, down from nearly 4,000. I’ll likely drop to 2,750 before starting a lean bulk again. My diet split is: Fat 74.8G Protein: 250G Carbs: 322.8G I don’t do Cardio. Mainly due to time constraints in the week before work, and I just dislike Cardio in general. If I ever want to really cut the body fat I’ll start including it more often. I set myself a 36 month goal when I started out as kind of my first checkpoint. I’m not sure how I feel about my progress to date, but I’m feeling good at the moment and driven by strength. I couldn’t do sets of 20 etc as it doesn’t engage me or drive me. I’ll post my routines and as I said, any feedback/help is welcome. Photo isn’t great. Hands are gripped. Today was boiling hot and that’s a heat rash under my chest! As you can see, a long way to go and that’s why I haven’t got an aviator lol. Let’s get to work!
  23. Battle to the End

    Update. Had a dodgy Deadlift middle of December, went to 170KG. 4th rep my Legs checked out completely, I knew it was a terrible rep and in hindsight should’ve dropped the rep but my Back took over. Felt a double muscle click in my lower back and spent 3 weeks out. I went back lightly, doing 2 sessions a week. Last two weeks I’ve been back to 4 sessions PPL. Doubled up on Legs this week. This week I went back to Squats. I haven’t gone back to Deadlifts yet. I’ve been sticking with Rack Pulls and will do until I can get my Squat up. Just think there’s no point me Deadlifting with my Legs so far behind my Back. I’ve still been recording workouts but I’ll just put up this weeks sessions as I was slowly getting back into things. Chest has been making good progress since I ditched BB for DB. Feeling more positive about Chest now than I ever have to be honest. Leg Session 10/02/20 Squats: Warm Ups: 100KGx5x2 110KGx7 RDLs: 80KGx10x3 Calves (Smith): 50KGx15 140KGx6x2 50KGxFailure Leg Extensions/Hamstring Curls Superset 60KG/50KG x12 Each x5 (60 Second Breaks) Pull Session 12/02/20 Rack Pulls: Warm Ups + 200KGx6x3 Lat Pulldown: 70KGx12x2 x10 DB Chest Supported Rows: 26KGx10x3 DB Chest Supported Delts: 10KGx12x3 Preacher Curls: 30KGx12 40KGx4 30KGx10 Push Session 14/02/20 DB Bench: Warm Ups + 36KGx6x2 42KGx5 (PB) DB Incline: 26KGx10x3 (60 Second Rests) Flies: 16KGx12x3 (Painful - Needs to go) Military Press: 40KGx10x3 DB Lat Raises/Tricep Pulldown/Tricep Overhead Triple Superset 8KG/30KG/12.5KG x12 Each x3 (90 Second Rests) Leg Session 15/02/20 Squats: Warm Ups + 100KGx5x2 110KGx8 RDLs: 90KGx8x3 (Wrist Straps) Calves (Smith): 50KGx15 140KGx6x2 50KGxFailure Leg Extensions/Hamstring Curls Superset 62.5KG/55KG x12 Each x3 (60 Second Breaks)