Re-Start

[Kelei]

You're going to have to substitute the exercises that cause pain, if you persist you'll only make things worse. Tendonitis doesn't flare up fully until several weeks down the track so even if you were to stop performing the problem exercises right now your tendonitis could still worsen for a few weeks before it starts to subside.

[litljay]

You're going to have to substitute the exercises that cause pain, if you persist you'll only make things worse. Tendonitis doesn't flare up fully until several weeks down the track so even if you were to stop performing the problem exercises right now your tendonitis could still worsen for a few weeks before it starts to subside.

Thanks Kelei for coming in. Unfortunately, everything that requires some grip causes at least a little pain. I use Versa-grips for all pulling movements and it helps, but pain is still there.
I'm thinking I'm going to de-load the upper body this week. I may also change some things around for a while. I really like the routine in that it has a conditioning aspect to it and I hate cardio in general, but this is keeping me interested.

[AD1984]

I think it'll be best to reduce your number of reps for now. Try 30 instead of 50 for a while, it really helped me back in the day when mine was at its worst.

[litljay]

I think it'll be best to reduce your number of reps for now. Try 30 instead of 50 for a while, it really helped me back in the day when mine was at its worst.

Thanks AD. I think I'm going to move away from Rest/Pause for a while and just go to straight sets. I'm curious to see how this feels comparatively. I'll be keeping the same schedule and exercises. It will be reduced volume some, but not by much.

[litljay]

So, as previously stated, I'm going to move to straight sets for a little while, but keep the same schedule of exercises.

Sunday, before the big game I hit legs.

Front Squats:
155 x 10x10x8x8
*Wow, the pump difference is substantial.

Leg Extensions:
200 x 10x10x8x8
*again, the burn and pump are huge

Leg Curls:
110 x 10x10x10x10

Standing calf raises:
320 x 15x10x10x10x10x10x10

Seated Calf Raises:
90 x 10x10x10x10x10

All done and again, the pump was huge.

[litljay]

International chest day at this busy ass gym had me just about raging. I'll learn one day not to brave Monday's and chest days together.

Had to start with inclines:

Incline BP:
185 x 10x7x6x7x7

DB BP:
90's x 10
100's x 10x8x8
*all the BB Bp's were taken, so I had to compromise. I haven't done these in quite a while. I tweaked a lat muscle in my back as I was carrying the 100's to my bench. Still bothersome today. Hopefully, it'll go away quickly.

Lateral Raises:
32.5's x 10x10x10x10

Tricep Pressdown:
180 x 12x10x10x10

*That's it...people were pissing me off.

[Hibiscus09]

Nice job on your workouts! Sorry people were pissing you off and more sorry you're having trouble with tendonitis. Sucks!

[AD1984]

100s? Damn, that's half your BW. Impressive!

At my gym, everyone is obsessed with stretching. The workout routine of 90% of the people there is 20 minutes of cardio, followed by 20 minutes of stretching. Mats everywhere, close to the benches, in the squatting rack, everyone just f*cking loves stretching!

[litljay]

Nice job on your workouts! Sorry people were pissing you off and more sorry you're having trouble with tendonitis. Sucks!

Hi Hibi. Long time since I've seen you around. Hope you're doing well. The frustrations on Monday were crazy. Between the incline and flat exercises, I bet I waited 15 minutes for either a spot on a BB bench or DB bench. Just a flat out mad house that night.

100s? Damn, that's half your BW. Impressive!

At my gym, everyone is obsessed with stretching. The workout routine of 90% of the people there is 20 minutes of cardio, followed by 20 minutes of stretching. Mats everywhere, close to the benches, in the squatting rack, everyone just f*cking loves stretching!

Thanks AD. I don't think it's real impressive, but I really enjoy DB presses. I've always felt that the mind-muscle connection with DB's is way superior to BB's. It would be next to impossible to run them with the rest/pause protocol though. Especially if you can't have your bench set up right in front of the rack where they're housed. I had to drag those damn things at least 10 steps to my bench each set.

**So, I've decided to basically take the rest of the week off. I'm calling it a de-load for a few reasons including my tweaked lat and my elbow. I've also been feeling like it's a chore once I get to the gym. So, I'm thinking Saturday will be my next workout. This won't heal the elbow, but I'm hoping everything else will come together.
I'm considering going back to the rest/pause scheme, but that's undecided at the moment.

[litljay]

Got in 2 sessions this weekend.

Saturday Work:
Went back to the rest/pause

Front Squats:
155 x 10x5x3x3x4x3x3x3x3x3x3x3x4=50
*Felt pretty good for the most part. Might bump the weight a little next go.

Leg Curls:
90 x 10x8x7x5x5x5=40

Leg Extensions:
190 x 10x7x5x4x4x4x4=38

Calf Raises:
320 x 15x10x10x10x10=55

That finished that.

Sunday Push:

BB BP:
225 x 10x3x2x3x3x3x3x3x3x3x3x3x3x3x3=51
*dropped the weight a little for this one.

Hammer Strength Incline Press:
180 x 12x6x4x3x3x3x3x3x4x3x3x3=50
*I liked this in that I wasn't scared to fail.

Lateral Raises:
37.5 x 10x6x5x4x4x3x3x3x3=42

Tricep Pushdown:
180 x 12x10x6x4x3x3=38

* I struggled to stay in the gym at all and just wanted to go home. My motivation has been weak lately.

[AD1984]

Saturday Work:
Went back to the rest/pause

On the rare occasions I do straight sets, I do feel like the last 3-4 reps are the hardest ones..and that's why I'm liking rest-pause so much. You just can't go back once you try it...

* I struggled to stay in the gym at all and just wanted to go home. My motivation has been weak lately.

What seems to be the problem? Is it the injuries?

[litljay]

On the rare occasions I do straight sets, I do feel like the last 3-4 reps are the hardest ones..and that's why I'm liking rest-pause so much. You just can't go back once you try it...



What seems to be the problem? Is it the injuries?

Injuries might be part of it, but I just didn't have any "go" yesterday and had zero desire to push through like I normally would have. Saturday I felt good, which is why I went back to rest/pause. I'll see how I'm feeling later.

[litljay]

So, felt pretty good, but a bit nervous doing D2 with my elbow. So, I took both AD's and Kelei's advice. Decreased volume and got rid of the most troublesome exercise.

I also had a small epiphany. Doing chins and pull ups, I quite concentrating on pulling with my back and engage the arms. This is a huge no no with these elbows.

Wide Grip Lat Pulldown:
145 x 10x5x3x3x3x3x3=30

Seated medium grip Rows:
115 x 10x6x4x4x3x4=31

Rear Delt Fly's:
35's x 10x6x4x4x4x4=32

Alt. DB Curls:
37.5's x 10x5x3x3x3x3x3=30

Close Grip Pulldown:
145 x 7x3x3x3x3x3x3x3=28
*These caused a slight discomfort. Will probably replace with something else.

Reverse Grip BB curls:
50 x 12x8x5x5x5=35
*should have went heavier.

That's it. All in all, I enjoyed the variety.

[AD1984]

This entire album had me going for the past workouts..if you're into that sort of thing:

http://searchfreemp3.com/download-mp...---hungry.html

I find music to be a good way to get pumped before the gym, especially on those days when I'm dead tired and dragging my feet.

[litljay]

This entire album had me going for the past workouts..if you're into that sort of thing:

http://searchfreemp3.com/download-mp...---hungry.html

I find music to be a good way to get pumped before the gym, especially on those days when I'm dead tired and dragging my feet.

thanks AD. I couldn't seem to get it to play, but it may be my cpu. It's junk.

[litljay]

D3 last night. Felt pretty good so I bumped the weight on just about every exercise. Went better than expected actually.

Front Squats:
165 (+10) x 10x4x4x3x3x3x3x3x3x4=40
*I might even try some more weight and drop to 30 reps. I was going to do that last night, but when I finally stop to count where I was, I was at 30 reps, so I banged out 10 more.

Leg Curls:
110 (+20) x 10x8x7x6x5x5=41

Leg Extensions:
220 (+30) x10x7x4x3x3x3x4x3=37

Seated Calf Raises:
90 x 15x10x10x10x10=55

Standing Calf Raises:
320 x 15x10x10x10x10x10x10=75

That's it. I was pretty spent after this...

[litljay]

Got in D1 last night. Almost didn't make it in and to top it off, I left my phone at home and didn't realize it until I got to the gym. This is all by memory, so it may not be completely accurate. I also had to keep track of reps in my head and count the 30 seconds on my own also. Overall I felt pretty good.

BB BP:
245 x 8x2x2x2x2x2x2x2x2x2x2x7**
*So, on the last set I grabbed a spotter. It probably took me an extra 30 seconds to find one, so I'm sure that helped, but it made me feel silly that I was stopping at 2 previously.

Incline BB BP:
185 x 9x3x3x3x3x3x3x3=30

Cable Fly's:
60 x 10 *these killed my elbow, so I stopped there.

Lateral Fly's:
37.5's x 10x6x5x4x5=30

Upright Rows:
80 x 10x6x5x5x5=31

Dips:
BW x 15x15x10x10
*elbow was starting to "throb". Not painful during the exercise, but when I rested, it was talking to me pretty loudly.

Home...

[litljay]

Nice 3 day weekend here. It's rare we shut down our place for Pres's Day. Anyway, Got D2 in on Saturday, took Sunday off, and hit legs on Monday.

Pull Ups:
BW x 8x3x3x3x3x3x3x3x3=32
*had to really concentrate on using my back to pull and take the arms out of it.

BB Rows:
135 x 10xx8x5x4x4=31
*Threw this in for something different. Picked a weight that was too light though.

Rear Delt Fly's:
35's x 10x7x6x5x4=32

Seated Cable Rows:
130 x 10x5x4x4x3x4=30

DB Curls:
40's x 10x5x4x3x3x3x3=31

Reverse BB Curls:
60 x 10x8x6x5x4=33

Felt ok. Elbow still talking to me a little.

[litljay]

A little different leg workout. My neighbor is the Strength and Conditioning coach for a local high school. He and another neighbor have been working out together for the last couple of months and invited me along.

It went like this:

Front Squats supersetted with Jump Tucks

Leg extensions supersetted with squat jumps

Leg curls supersetted with calf jumps

This had me sucking wind pretty good. They're rotating between runs of high rep work and low rep work and I caught them on the high rep work days.

FS ---> Jump Tucks

135 x 15 --> BW x 12
135 x 15 --> BW x 12
135 x 15 --> BW x 12
135 x 12 --> BW x 12

Leg Extensions --> Squat Jumps
145 x 15 --> BW x 10
130 x 15 --> BW x 10
130 x 15 --> BW x 10

Leg Curls --> Calf jumps
65 x 15 --> BW x 25
65 x 15 --> BW x 25
65 x 15 --> BW x 25

Interesting run and definitely had me sucking wind.

[litljay]

Back to our regularly scheduled program.

D1. This one felt pretty good, though I've got a stiff neck this morning. I felt it a little last night at the gym, but didn't think much of it. Still there today. Hopefully it'll go away soon.

BB BP:
245 x 8x3x3x2x2x2x2x2x2x2x4=32
*grabbed a spotter on the last set.

Incline Hammer strength press:
200 x 10x4x3x3x3x3x3=29

DB Fly's:
60's x 12x7x6x6=31

Lateral Raises:
35's x 12x5x5x4x4=30

Weighted Dips:
+45 x 10x8x5x5x5=33

Rope pressdown:
70 x 8x6x4x3x3x3x3=30
*Different pulley station.

All in all, this was fun. I like the shorter reps with more variety.

[litljay]

D2 last night. took the pull ups out of the rotation as my elbow was talking to me.

Lat Pulldowns:
160 x 10x4x3x3x3x3x3=29

Seated close grip cable Row:
130 x 10x5x4x4x4x4=31

Rear Delt Fly's
37.5's x 12x6x5x4x4=31

DB curls:
40's x 10x5x3x3x3x3x3=30

Reverse BB Curls:
70 x 10x6x4x3x3x3x4=33

Wide Grip seated cable rows:
130 x 10x5x4=19
*Started getting a low dull pain and called it quits.

*all in all things went well. I'm bumping the weight in most exercises.

[litljay]

Friday night Leg night. Oh how nice it is in the gym on Friday night.

FS:
175 x 8x4x4x3x3x3x3x3x3x3=37
*Bumped weight again. Felt pretty good and added a few reps. These kicked my ass.

Leg Extensions:
220 x 10x7x4x4x3x4x3=35
*Again, added a few reps

Leg Curls:
120 x 10x7x5x5x5x5=37
*added weight and reps

Seated Calf Raises:
90 x 15x11x10x10=46
*Started having a weird ankle pain.

Standing Calf Raises:
320 x 15x10x10=35
*I'm toasted.

[litljay]

Saturday D1. Felt really sore and stiff in the shoulders. I think the FS's from the night before stressed the shoulders pretty good.

BB BP:
225 x 10x3x3x3x3x3x3x3=31
*even lightening the weight was a pretty good grind.

HS Incline Press:
100 x 11x4x3x3x3x3x3=30

Lateral Raises:
37.5's x 12x6x4x4x4=30

Standing OHP:
95 x 2
135 x 2
155 x 1
175 x 1
*Threw this in the check to see where I was. I was pretty exhausted already, but I still wanted to see where I'd fall. I might try this again when fresh.

Rope pressdowns:
165 x 8x4x4=16
*elbow pain

*Went home feeling really run down.

[litljay]

Lat Pull Down:
160 x 10x4x4x3x3x3x3x3=33

BOR's:
155 x 10x4x3x3x3x3x3x3=32

Rear Delt Fly's:
37.5 x 12x7x5x4x4=32
*I'm really starting to enjoy these.

DB Curls:
40's x 10x5x4x3x3x3x3=31

Reverse BB Curls:
70 x 10x4x4x3x3x3x3=30

Seated close Grip cable rows:
130 x 10x6x4x4x3x4=31

[litljay]

I'm beat. This was one that kicked my a$$ and it wasn't even that great. Remember the first leg day you had? When after your squats you feel like puking and just want to go home? Well, that's what happened last night. I was thinking that it was time for a de-load, but now I'm thinking I'm getting sick. Woke up this morning with a stuffy nose and sore throat.

So, I just looked back at my app, which gives me the history of any exercise/workout I've done, and I've hit legs:
2/26, 2/22, 2/13, 2/9, 2/3, 1/29, 1/24, 1/21, 1/14.
I'm thinking it is time to de-load. I am also thinking I'm getting sick. So, hopefully the little break will take care of both issues.

Front Squats:
175 x 9x4x4x3x3x3x3x3=32
*Like I said, ready to go home now.

Leg Extensions:
220 x 10x7x4x4x4x4=33

Standing Calf Raises:
320 x 15x12x10x10x10x10=67

Seated Calf Raises:
90x15x12x10=37

That's it. Taking a couple of days off. Going to shoot for no workout until Saturday.

[litljay]

One other interesting bit of info. I started wearing my bodymedia armband again. The last 2 days it has me burning 3,000+ calories/day. Interested to see where I land on non-workout days.

[litljay]

Finally got in and did D1 on Sunday. I started out sluggish, but that eventually went away.

BB BP:
245 x 8x2x2x2x2x2x2x2x2x2x2x4=32
*grabbed a spotter on the last set.

Incline hammer strenth press:
100 x 12x4x4x3x3x3x3=32

DB Fly's:
60 x 10x6x6x5x5=32

Lateral Raises:
40 x 10x6x4x4x4x4=32
*bumped the weight here.

Pushdowns:
60x12
70x10x6x6x6=28
*different pully, so didn't know where to start.

DB OH extensions:
40x5x4x3x3x3x3x3x3x3=30
*toast.

Not a bad day back. Felt good. My shoulders are sore as hell today.

[AD1984]

One other interesting bit of info. I started wearing my bodymedia armband again. The last 2 days it has me burning 3,000+ calories/day. Interested to see where I land on non-workout days.

Have you find it to be accurate? I was thinking of getting either that or something similar, but in Canada it's hard to find, and I'm not even sure if it would be worth the money.

[litljay]

Have you find it to be accurate? I was thinking of getting either that or something similar, but in Canada it's hard to find, and I'm not even sure if it would be worth the money.

It's a fun toy. I got it at the beginning of last spring as a tool to learn my maintenance burn. My days bounce all over the place calorie burn wise. If I remember correctly, last spring I was burning ~2600-2800 cals/day with the occasional 2200 cal days.
Now, I've been pretty consistently 3000+ on workout days and the only non workout day I wore it I was at 2200. I do think it overestimates the time I play catch with my daughter as generally throwing the ball requires some arm movement that it might mistake for running or something. On the same note, if you're biking or squatting, I think it underestimates the burn as there is very little arm movement in those exercises. I'm pretty sure D3 burns more Cals than D1 or D2 and the device registers about the same cal burn for me between the 3 workouts.
One of the things that does suck though is it requires a monthly subscription. There's others out there that interest me that I'm not sure if they require that stupid subscription (I'll be canceling it shortly). The Nike Fuel band looked pretty promising and I just saw that Under Armour made one that's a chest strap. I haven't looked at them real closely though because I have this one.

I haven't tracked calories in a while and need to start here shortly. Without that information and weight tracking, the data the device gives is really useless. I have dropped about 5 pounds here recently and I thought I was keeping intake the same. So, I need to start tracking again.

All that being said, I think it's a neat tool. Not a necessary tool, but a tool nonetheless. Does that make sense?

[AD1984]

Does that make sense?

Very much so, appreciate the feedback. The monthly feedback along with the price for the thing itself makes it kind of pricey for me. I track my calories all the time, I thought it would be kind of neat to compare the numbers, but I heard the number of calories can be off, so I guess I might as well stick to the calorie counting and monitoring the scale. I'd bet good money D3 burns the most calories out of the 3 workouts, at least for me it's always the most sweaty and gruesome of them all lol.

Are you aiming for recomping or gaining right now?