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  1. #511
    Registered User ChinoZ32's Avatar
    Join Date: Apr 2010
    Location: ACT, Australia
    Age: 34
    Stats: 5'6", 156 lbs
    Posts: 1,184
    Rep Power: 221
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    Week 51 - Day 1 - 17/12/2012

    Sauna
    • 15min (no stretching, just weeping)

    Warm up
    • Stationary bike LISS 5min

    Wide grip half pull up
    • 5
    • 5
    • 5
    • 5
    • 5
    • 5

    SUPERSET

    Arms to wall presses
    • 8
    • 8
    • 8
    • 8
    • 8
    • 8

    Band shoulder rehab rear
    • 8
    • 8
    • 8
    • 8

    Band shoulder rehab front
    • 8
    • 8
    • 8
    • 8

    Band drawing sword rehab
    • 8
    • 8
    • 8

    Reverse flye band standing
    • 8
    • 8
    • 8

    Cable seated row
    • 8x60kg
    • 8x60kg
    • 8x100kg
    • 5x122.5kg
    • 1x140kg
    • 8x100kg
    • 8x100kg
    • 20x50kg
    • 32x50kg

    Dumbbell scaption to shrug
    • 8x8kg
    • 8x8kg
    • 8x8kg
    • 8x8kg
    • 8x8kg
    • 8x8kg
    • 8x8kg
    • 8x8kg

    Pendlay Row
    • 5xBar
    • 5xBar
    • 8x60kg
    • 8x60kg
    • 5x80kg
    • 5x80kg
    • 10x60kg
    • 10x60kg

    Dumbbell bro curlz
    • 5x20kg
    • 5x22kg
    • 5x24kg
    • 4x26kg
    • 4x28kg
    • 2x38kg
    • 2x36kg
    • 2x34kg
    • 2x32kg
    • 2x30kg
    • 4x28kg
    • 4x26kg
    • 4x24kg
    • 4x22kg
    • 5x20kg

    Wide grip bar hanging oblique and core hold (left, right, center)
    • 4s
    • 4s

    Contrast therapy
    • 5min spa + 2min plunge
    • 5min spa + 2min plunge
    • 5min spa + 2min plunge

    Notes
    A very active weekend indeed. No climbing, no lifting, no cycling, and no standup paddleboarding. Instead, did all up about 14 hours worth of carrying and moving boxes. My partner and I moved to a new place over the weekend, the move in itself is not yet complete but provided more than excellent way to keep moving/active. No sore parts this weekend, none today, no managed injury to note.

    Putting more emphasis on rehabilitating my torn left subscapularis. My partner prescribed me with a few movements and exercises for the injury and was in awe when in the process of ensuring I was doing them correctly, by touch, that my left lat was nearly non-functional, the muscles surrounding the tear were working in order for me to do these movements. A touch of bro mode also towards the end working up and down the rack bro-stylez. Composition is fantastic, muscle mass is stable despite having not been lifting ďproperlyĒ and to my usual load.

    Contrast therapy this week and potentially next week, now isolating to spa and plunge combo. I heard in a talk that water has different effects to body heat than air. Simple enough, the spa feels warm and the heat in the sauna is vastly different, MUCH hotter. Some notes that I observed so far are as follows:
    • My body seems to heat up much faster in ambient room temperature using spa + plunge, right after stepping out of the plunge
    • I tend to feel the ďcoldĒ in the plunge in a shorter amount of time when using the spa
    • I get massive tingles on my skin as I step in the spa, no tingles experienced in the sauna ever
    • The jets (very strong) seem to have a heating effect when my entire body heats up, I was massaging the torn subscapularis area
    Health and Fitness Blog (and other misc. things): http://chinoz32.blogspot.com/
    Current progress/timeline of body recomposition: http://chinoz32.blogspot.com/2011/01/follow-up-24-months-progress.html
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  2. #512
    Registered User ChinoZ32's Avatar
    Join Date: Apr 2010
    Location: ACT, Australia
    Age: 34
    Stats: 5'6", 156 lbs
    Posts: 1,184
    Rep Power: 221
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    Week 51 - Day 2 - 18/12/2012

    Lunchtime rubber lunch
    • N/A

    Barbell complex (Jan edition)
    • 10xBar row + 10xBar clean + 10xBar front squat (warm up)
    • 5xBar row + 5xBar clean + 5xBar front squat + 5xBar jerk/push press + 5xBar back squat
    • 5x40kg row + 5x40kg clean + 5x40kg front squat
    • 5x40kg row + 5x40kg clean + 5x40kg front squat

    Kettlebell Turkish get up to Kettlebell windmill (with 2nd kettlebell on pick up)
    • 1x16kg + 16kg (+32kg pick up) (R/L)
    • 1x24kg + 24kg (+16kg pick up) (R/L)
    • 1x24kg + 24kg (+16kg pick up) (R/L)

    Barbell Turkish get up
    • 1xBar + windmill (R/L)
    • 1x30kg (R/L)
    • 1x35kg (R/L)

    Late afternoon rock climbing
    • Outdoor bouldering: 2hrs

    Notes
    The beloved tractor tyre is missing, whether it was kidnapped and being held hostage or some fat **** ate it, I do not know. Went back in the gym and Jan the coach had suggested I do a barbell complex. I did it, except my left wrist started becoming tender again (previous injury) so I concentrated moar on core instead. It felt awesomesauce. Climbing/bouldering has been fantastic considering my left subscapularis is torn, the development on the surrounding muscles is a plus and they are being forced to work I continue to be sensible and accountable and yet enjoy self testing myself in other ways. Soreness anywhere, zero. Composition, I approve. Nutrition, extremely satisfied. Fitness: ****ing fit.
    Health and Fitness Blog (and other misc. things): http://chinoz32.blogspot.com/
    Current progress/timeline of body recomposition: http://chinoz32.blogspot.com/2011/01/follow-up-24-months-progress.html
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  3. #513
    Registered User ChinoZ32's Avatar
    Join Date: Apr 2010
    Location: ACT, Australia
    Age: 34
    Stats: 5'6", 156 lbs
    Posts: 1,184
    Rep Power: 221
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    Week 51 - Day 3 - 19/12/2012

    Warm up
    • LISS Stationary Bike

    Dumbbell flat bench press
    • 8x30kg
    • 8x30kg
    • 8x40kg
    • 8x50kg
    • 8x60kg
    • 6x75kg
    • 3x80kg
    • 16x50kg

    Dumbbell flat bench flye
    • 8x20kg
    • 8x20kg
    • 8x26kg
    • 5x38kg
    • 5x45kg
    • 3x55kg
    • 8x38kg
    • 8x38kg

    Dumbbell standing isolated shoulder press
    • 8x10kg
    • 8x10kg
    • 5x15kg
    • 5x20kg
    • 2x25kg
    • 5x19kg
    • 5x19kg
    • 16x12kg

    Cable unilateral low cable flye
    • 8x10kg
    • 8x20kg
    • 8x35kg
    • 8x50kg
    • 8x40kg
    • 20x20kg
    • 20x30kg
    • 10x40kg

    Cable/rope high pull
    • 8x30kg
    • 8x30kg
    • 8x50kg
    • 8x45kg
    • 16x25kg
    • 12x30kg
    • 12x30kg
    • 12x30kg

    Plunge therapy
    • 8min

    Notes
    All of a sudden the subscapularis area has been sore all day, mild in the morning and moderate to high through the afternoon. Even standing up or sitting down then turning my upper body as if to look backwards towards the left side is quite painful. The odd thing however, and extremely surprising, is that Iíve restored a lot of my left lat activation. From 5% (barely noticeable) to maybe 70% (I cried with more happiness). Iím not sure whatís done it. Iím sure it was the set of exercises/rehab movements that my partner prescribed me. Bouldering yesterday had not aggravated the injured area though. Apart from that, no soreness or damage control notes. Nutritionally flexible, weight is stable, and feeling extremely fit and strong. Session was great, slowly tapering up, not thinking about where my strength was pre-injuries instead making sure Iím slowly getting stronger. Partner suggested I skip spa/sauna and just plunge it due to the subscapularis pain. Eight minutes and when I stepped out I could barely bend my joints due to the coldness. I thought itíd be testing, it wasnít I could have stayed there for a lot longer.
    Health and Fitness Blog (and other misc. things): http://chinoz32.blogspot.com/
    Current progress/timeline of body recomposition: http://chinoz32.blogspot.com/2011/01/follow-up-24-months-progress.html
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  4. #514
    Registered User ChinoZ32's Avatar
    Join Date: Apr 2010
    Location: ACT, Australia
    Age: 34
    Stats: 5'6", 156 lbs
    Posts: 1,184
    Rep Power: 221
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    Week 51 - Day 4 - 20/12/2012

    Warm up
    • LISS stationary bike: 5min

    Sprints - Rowing machine
    • 500m: 1min 42s
    • 500m: 1min 38s

    Leg raise on branch, pelvis/glute free floating (like a dragon flag)
    • 5
    • 5
    • 10
    • 12
    • 8
    • 8

    Band shoulder rehab front
    8
    8
    8

    Band shoulder rehab back
    • 8
    • 8
    • 8

    Band shoulder rehab butterfly
    • 8
    • 8
    • 8

    Band shoulder rehab top
    • 8
    • 8

    Cable crunch
    • 20x40kg
    • 16x75kg

    Hang horizontal hold one legged tucked
    • 1x20s hold (Flagged - left scapularis: 5/10)

    Rock climbing
    • Bouldering outdoors: 1hr

    Notes
    Subscapularis soreness/pain reduced by 80%, difficulty in regenerating that pain/soreness is high, good signs. Nutritionally flexible, Iím responsible for the Sanitarium natural peanut butter not being available at my local Woolworths aisle, I go through a third to half a tub of 500g bottle every day as dessert mixed with chocolate brotein powder, and full cream milk, semi frozen from the freezer.

    Late morning session was fantastic. No tractor tyre flipping SUPERSET bonanza, the tractor tyre is still MIA at this point. Decided to try some rowing machine action, which is part of my partners regimen, usually in the mornings in or out of the water, sometimes both. First set felt great, planned on doing just easy rowing for 30 minutes but decided to do some sets of 500m springs. First set felt great, waited a few minutes then did my second (and final) set, then the unexpected happened. Iíve had the worst lactic build up on my inner quads, forearms, and glutes all simultaneously, the worse that I know of. I found myself on the gym floor trying to stretch them out. Sometimes I stood up, I didnít mean to move around like a geriatric. It took a good 5 minutes for the lactics to subside then I proceeded to do some core workouts and more subscapularis rehab movements. Mid afternoon bouldering planned, an hour only. Flagged the horizontal holds which I havenít done in months due to the shoulder + subscapularis injury, tested today, wonít do again for a while until subscapularis gets better. But, Iíll always test it every now and then.
    Health and Fitness Blog (and other misc. things): http://chinoz32.blogspot.com/
    Current progress/timeline of body recomposition: http://chinoz32.blogspot.com/2011/01/follow-up-24-months-progress.html
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  5. #515
    Registered User ChinoZ32's Avatar
    Join Date: Apr 2010
    Location: ACT, Australia
    Age: 34
    Stats: 5'6", 156 lbs
    Posts: 1,184
    Rep Power: 221
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    Week 51 - Day 5 - 21/12/2012

    Warm up
    • Stationary bike LISS 5min

    Barbell back squat
    • 5xBar
    • 5xBar
    • 5x60kg
    • 5x60kg
    • 5x80kg
    • 5x90kg
    • 5x80kg
    • 8x60kg

    Leg extension
    • 8x40kg
    • 8x40kg
    • 8x60kg
    • 8x80kg
    • 8x107.5kg
    • 8x107.5kg
    • 8x80kg
    • 16x40kg

    Machine hamstring curl
    • 10x20kg
    • 10x20kg
    • 10x30kg
    • 5x40kg
    • 5x50kg
    • 5x60kg
    • 10x40kg
    • 10x40kg

    Leg press calf raise
    • 10x100kg
    • 10x150kg
    • 10x200kg
    • 8x300kg
    • 8x400kg
    • 8x400kg
    • 10x300kg
    • 25x200kg

    Dumbbell standing isolated bro curl
    • 10x10kg
    • 10x10kg
    • 10x10kg
    • 10x10kg
    • 10x10kg
    • 8x15kg
    • 5x19kg
    • 10x15kg

    Notes
    Composition and fitness levels: fan****ing tastic. I was experiencing some weird sensations in the subscapularis area throughout yesterday but pain was not as severe as the day before yesterday. Core has been raped and sneezing gives an orgasmic all-body orgasmic feeling, sore at extreme levels. Chesticles at light levels.

    This is a bit of a late entry (updating on a Sunday, 23/12/2012) but Iím making time for it now. This will probably be my last session in a proper weightlifting environment until the 2nd of January 2013. No issues with todayís session at all

    Weekend - Week 52 (and maybe 53) Outlook

    ****ing flat out is an understatement when describing how things have been since returning overseas. ****ing flat out is also an understatement when describing how things I predict to be in the next week or two. Eating how my body wants to eat is easy, itís being able to continually be active and maintain how I want my lifestyle to be is the ****ing challenge in itself. Many people think, see, believe that certain things need a break. They think certain things are ďworkĒ. ****, to me this isnít work, this is love. This **** does not need a ****ing break. I donít want to sit on a couch for days on end eating like a fat ****ing hippo or be going out every night getting **** faced wasting majority of the day after recovering from a hangover. I want to move, I want to ride a bike, I want to climb rocks, I want to move weights. This **** aint work, to me itís my life, itís a part of me, itís my passion. So that will be the challenge in the next week or two. To remain in control, to be unaffected, and to get stronger in more ways than one.
    Health and Fitness Blog (and other misc. things): http://chinoz32.blogspot.com/
    Current progress/timeline of body recomposition: http://chinoz32.blogspot.com/2011/01/follow-up-24-months-progress.html
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  6. #516
    Registered User ChinoZ32's Avatar
    Join Date: Apr 2010
    Location: ACT, Australia
    Age: 34
    Stats: 5'6", 156 lbs
    Posts: 1,184
    Rep Power: 221
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    Week 52

    Day 2 - 01/01/2013

    Rock Climbing
    • Bouldering - outdoors: 2hrs 30min

    Notes
    Fantastic evening session. Gotta love not getting dark until 8:30PM. No issues with back, mildly sore from yesterday.

    Day 1 - 31/12/2012

    Chin up (test on subscapularis, outcome: excellent - pain free)
    • 1

    Wide grip pull up (test on subscapularis, outcome: excellent - pain free)
    • 1

    Warm up
    • Stationary bike LISS: 5min

    Rowing sprint
    • 275m: 53s
    • 100m: 18s

    Stretch
    • Pole shoulder stretch/flexibility: 15min

    Lat pull down
    • 10x25kg
    • 10x25kg
    • 8x50kg
    • 8x70kg
    • 5x90kg
    • 3x100kg
    • 16x50kg
    • 12x50kg

    Barbell rack deadlift
    • 12xBar
    • 10x40kg
    • 8x90kg
    • 5x140kg
    • 5x170kg
    • 5x200kg
    • 4x220kg
    • 20x140kg

    Cable seated row
    • 10x50kg
    • 10x50kg
    • 5x80kg
    • 5x100kg
    • 5x120kg
    • 5x140kg
    • 8x80kg
    • 8x80kg

    EZ bar preacher bro curlZ
    • 10xBar
    • 10x34kg
    • 12x34kg
    • 16x34kg

    Foam roll
    • Back: 10min

    Notes - Shut Down (work) Summary
    First session back after nearly two weeks of no training, it was blue-balling in some aspect. I kept active somewhat, zero climbing however. No soreness obviously and starting today, I figured since after the break, that I would go back to test the subscapularis injury. Outcome is brilliant, I can do a chin up and a pull up pain free but now instead of avoiding flagged movements Iíll slowly return to them. That means one rep of each this week, two or more the next, so on and so forth. Substitutes will still be in place until my usual rep counts are met. Nutritionally, Iíve had about three days out of the entire break where I ate like a fat **** (or fatter **** than usual since I already eat like one thanks to self awareness of what works and what doesnít I can eat more of certain foods) but it seems Iíve dropped weight over the break while looking a little more watery. All in all, I canít make any final assessments or observations as of yet until I see what my numbers are in the weights room over the next two weeks.



    Session was fantastic and Iím glad to be doing some routines Iíve avoided pain free.
    Health and Fitness Blog (and other misc. things): http://chinoz32.blogspot.com/
    Current progress/timeline of body recomposition: http://chinoz32.blogspot.com/2011/01/follow-up-24-months-progress.html
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  7. #517
    Registered User ChinoZ32's Avatar
    Join Date: Apr 2010
    Location: ACT, Australia
    Age: 34
    Stats: 5'6", 156 lbs
    Posts: 1,184
    Rep Power: 221
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    Week 52 - Day 3 - 02/01/2013

    Sauna
    • 10min sauna chillaxation

    Warm up
    • Stationary bike LISS: 5min

    Dip
    • 10xBW
    • 10xBW
    • 15xBW
    • 30xBW

    Cable/Rope high pull
    • 10x20kg
    • 10x20kg
    • 10x40kg
    • 10x60kg
    • 8x70kg
    • 8x80kg
    • 10x50kg
    • 10x50kg

    Dumbbell flat bench press
    • 10x30kg
    • 10x30kg
    • 8x50kg
    • 5x70kg
    • 1x80kg
    • 3x80kg
    • 8x60kg
    • 8x60kg

    Dumbbell standing isolated military shoulder press
    • 8x10kg
    • 8x10kg
    • 8x12kg
    • 5x16kg
    • 5x20kg
    • 4x22.5kg
    • 2x25kg
    • 5x15kg

    Dumbbell standing (supported) isolated dumbbell lateral raise
    • 10x19kg
    • 8x22.5kg
    • 8x32.5kg
    • 4x45kg

    Contrast therapy
    • 12min pure plunge pussy

    Notes
    DOMS on back felt like a kick in the nuts this morning. Brilliant, good signs. Nutritionally honing and tweaking in progress.



    Fantastic session. Firstly, I stopped doing dips about seven weeks ago. On the 21/11/2012 I only did 1 repetition and flagged the movement due to the subscapularis injury. So I am stoked that not only I could do more than one repetition pain free but four with a max of 30 repetitions. Not bad during a rehab state. The dumbbell presses did suffer a little with no surprises. Everything else seemed solid. First week back, and I intend to not do any contrast therapy and just go straight through to the plunge. It’s something my partner had recommended so I’m open to consistent testing with this penis shriveling sub ten degree ten minute plus plunges.
    Last edited by ChinoZ32; 01-02-2013 at 02:28 AM.
    Health and Fitness Blog (and other misc. things): http://chinoz32.blogspot.com/
    Current progress/timeline of body recomposition: http://chinoz32.blogspot.com/2011/01/follow-up-24-months-progress.html
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  8. #518
    Registered User ChinoZ32's Avatar
    Join Date: Apr 2010
    Location: ACT, Australia
    Age: 34
    Stats: 5'6", 156 lbs
    Posts: 1,184
    Rep Power: 221
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    Week 52 - Day 4 - 03/01/2013

    Sprints - rowing
    • 100m: 20.8
    • 100m: 18.5
    • 100m: 18.6
    • 100m: 18.5
    • 100m: 18.0
    • 100m: 18.6
    • 100m: 19.4
    • 100m: 19.0
    • 100m: 18.8
    • 100m: 18.8
    • 100m: 18.7
    • 100m: 19.1
    • 100m: 19.0
    • 100m: 19.1
    • 100m: 18.8
    • 100m: 18.7
    • 100m: 19.1
    • 100m: 18.6
    • 100m: 19.1
    • 100m: 18.6
    • 100m: 19.6
    • 100m: 19.6

    Cable standing side torso rotation
    • 10x40kg
    • 16x40kg

    Cable crunches
    • 50x50kg
    • 10x75kg

    Rock climbing - Evening
    • Indoor practice/bouldering: 3hrs

    Notes
    Back soreness between mild and moderate. Nothing yet on pectorals and shoulders and if pattern from Day 1 to 3 is consistent, DOMS should surface tomorrow. Nutritionally nothing new to report, tweaking is slow on purpose as I believe it needs to be, slowly just touching the tip on going back to true IF.



    Midday session was something different. I wanted to try something different for now, definitely lighter than flipping over 20 tonnes of rubber (and generally over 800 push ups SUPERSETíed) in less than 45 minutes however I was drenched in sweat after the row sprints. I plan to set my rest intervals at 60s for now. This is another game for me, Iíll aim to set my sprint times lower then proceed with reducing my rest durations. I did pretty good I think, times were consistent, wattage always remained over 400W with the few times that it dipped down to 380 to 390W. Stroke rate started off in the mid 30s which occasionally went over 40 s/m, good sign. Evening chillaxationz will involve some indoor rock climbing/bouldering. The first in a few weeks or more since my torn subscapularis injury.
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  9. #519
    Registered User ChinoZ32's Avatar
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    Week 52 - Day 5 - 04/01/2013

    Stretch - Heated
    • Forearms and calves - in the sauna: 15min

    Warm up
    • Stationary bike LISS 5min

    Barbell concentric squats (parallel at 120kg and below, slightly above parallel over 120kg)
    • 5xBar
    • 5xBar
    • 5x60kg
    • 5x100kg
    • 5x120kg
    • 5x140kg
    • 4x160kg
    • 4x160kg
    • 8x140kg
    • 16x120kg
    • 16x100kg
    • 16x100kg

    Leg press machine calf raise
    • 8x100kg
    • 8x100kg
    • 8x200kg
    • 8x300kg
    • 5x400kg
    • 5x450kg
    • 4x500kg
    • 2x560kg
    • 5x400kg
    • 8x200kg

    Good morning
    • 5xBar
    • 5xBar
    • 5xBar
    • 5x30kg
    • 5x40kg
    • 5x45kg
    • 5x50kg

    Recovery
    • Plunge pool - static: 15min

    Notes
    Entire back is ****tardedly sore. No surprises, I was BEASTMODEíing it last night rock climbing for nearly three hours. Progress/strength doesnít appear to have suffered but energy levels during and towards the end of last night dropped more rapidly than normal. Damage control is clear despite barely holding back on what I wanted to climb. Composition seems to be returning while the weight on paper is displaying a very slow increase throughout this week, something I want to keep up.

    Late afternoon session, fantastic. It was time to mix it up but still train my Day 5 body parts effectively. I donít think I should be squatting all year, so I thought, since itís a weak part for now Iíll stick to some power type concentric squats. Worked a treat, felt fantastic. Back is definitely a weak part, but Iím just as glad because I know the process of strengthening it will be rewarding. The other reason is that for adaptation and familiarisation purposes, I wanted to make sure my body is familiar what a heavier load feels like. Something strategical perhaps to break a plateau, and strengthen this movement. Calf raises were also stronger. The midday stretching in the sauna helped prevent any crampage during this routine. Good mornings are something I never did regularly, something for the hamstrings. This is why the weight/load isnít very much but repetitions were solid and depth was good. I had access to the athletes recovery area for the first time. The plunge pool is nowhere near as cold as the one in the public one, which is a lot smaller and nowhere near cooler than the athletes one, so I was able to stay there for 15 minutes. According to the (I havenít done any reading yet) the ex-athlete who was managing it at the time, that between 12-15min straight plunge is optimal. Anything to prevent the ****tarded DOMS I KNOW my body is about to go through.



    Weekend Outlook
    Busy with finalising moving residences. Plan is to have absolutely nothing to do by Sunday, perhaps a boulder, bike ride, or both might be in order despite the heat our universe has been dishing out.
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    Week 53 - Day 1 - 07/01/2013

    Warm up
    • Stationary bike LISS: 5min

    Chin up (test on subscapularis, outcome: excellent - pain free)
    • 3xBW

    Wide grip pull up (test on subscapularis, outcome: excellent - pain free)
    • 2xBW (elbow soreness on 2nd repetition due to lack of use most likely)

    Barbell rack deadlift
    • 8xBar
    • 8x40kg
    • 5x80kg
    • 5x130kg
    • 5x180kg
    • 5x210kg
    • 1x230kg
    • 13x180kg

    Barbell rack pull to shrug
    • 12x130kg

    Lat pull down
    • 10x25kg
    • 10x25kg
    • 8x50kg
    • 5x70kg
    • 5x85kg
    • 4x100kg
    • 2x110kg
    • 19x50kg

    Cable seated row
    • 10x50kg
    • 10x50kg
    • 5x80kg
    • 5x120kg
    • 5x145kg (hold only on last rep)
    • 5x80kg
    • 8x100kg
    • 10x80kg

    EZ bar preacher bro curlZ reverse grip
    • 10xBar (8xkg)
    • 10xBar (14kg)
    • 10x21kg
    • 8x24kg
    • 5x29kg

    Barbell roll
    • Back: 10min

    Contrast therapy
    • 15min solid plunge

    Summary
    Busy weekend, did not make time for bouldering but I think my partner and I are mostly settled in now (including planning for getting organised on a weekly basis - we have a busy lifestyle). Soreness has been on a ****tarded level over the weekend with some ****tastic quadricep crampage happening. Today however, all that is left are mild soreness on glutes and hamstrings.

    Interesting session. Chins were an improvement to three repetitions compared to one last week while two wide grip pull ups as to last weeks one. Iím taking this recovery on the torn subscapularis tear sensibly while also ensuring Iím doing enough for it to heal, balance. The elbow experienced minor soreness, 1 of 10 rating of pain for me during the 2nd repetition of the wide grip and I can comfortably say that this was due to lack of use. Otherwise, no subscapularis/back pain. My preferred order for todayís session is lat pull down, rack deadlift, then finally cable rows but the lat pull down equipment was in use. Sort of like a heavy to heavier then heavy routine, the first acts as a warm up, I perform better on heavier loads once warmed up, then cool down with the next (but still heavy). Iíd normally do brocep curlZ but my partners biceps had already been sore from her early morning rowing (on the water) session this morning. I confirmed her forearms were still good to go and since I know she uses them, easy alternative was to reverse the grip and with the EZ bars bent bars, it is not a strenuous movement for the elbow (I believe this movement is not so good for the elbows using a straight bar). All in all, pain free but my left subscaplaris is mildly sore which is good. Finding the balance between too much and complete inactivity.
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  11. #521
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    Week 53 - Day 2 - 08/01/2013

    Warm up
    • Stationary bike: 5min LISS

    Cable torso rotation
    • 10x40kg
    • 10x40kg
    • 20x40kg
    • 40x40kg

    SUPERSET

    1in band reverse flye (subscapularis rear rehab)
    • 8
    • 8
    • 8
    • 8

    SUPERSET

    1in band overhead flye (subscapularis rear rehab)
    • 8
    • 8
    • 8
    • 8

    SUPERSET

    1in band sword pull (subscapularis rear rehab)
    • 8
    • 8
    • 8
    • 8

    Barbell kneeling rollout
    • 5
    • 5
    • 5
    • 5

    SUPERSET

    1in band reverse flye (subscapularis rear rehab)
    • 8
    • 8
    • 8
    • 8

    SUPERSET

    1in band overhead flye (subscapularis rear rehab)
    • 8
    • 8
    • 8
    • 8

    SUPERSET

    1in band sword pull (subscapularis rear rehab)
    • 8
    • 8
    • 8
    • 8

    Rock Climbing
    • Bouldering - outdoors: 3hrs

    Notes
    Mid to upper back is orgasmically ****ed all else clear. Nutritionally organised this week, been testing something with my partner in regards to food organisation. Weíre doing a massive cookup every Saturday or Sunday, packing away yumtastic foods for different training days. Since she eats more meals than I do she has more food to pack.

    Didnít go on my usual tractor tyre flip. Partner was concerned about my safety and highly recommended that I donít do them but actually I know I would have managed. Regardless of whether itís 20 or 38 (like today) degrees, I think Iíll trust my body/mind first (not to be confused with ego). Otherwise, much of my midday session was a very rehab-type routine. The one inch bands feel a lot easier today, good progress. Itís quite hot today, but I can easily boulder for a few after work. It seems my threshold for certain things have increased. I hear people pansyíing out of **** for whatever reason, something familiar with me a while ago but the me now is different from me then.
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    Week 53 - Day 3 - 09/01/2013

    Warm up
    • Stationary bike LISS: 5min

    Dip
    • 10xBW
    • 35xBW

    Dumbbell incline bench press
    • 10x30kg
    • 10x30kg
    • 8x50kg

    Dumbbell flat bench press
    • 5x70kg
    • 2x80kg
    • 3x80kg
    • 10x60kg
    • 6x60kg

    Cable/Rope high/face pull
    • 10x20kg
    • 10x20kg
    • 10x40kg
    • 10x60kg
    • 8x70kg
    • 8x85kg
    • 10x50kg
    • 10x50kg

    Dumbbell standing isolated military shoulder press
    • 10x10kg
    • 10x10kg
    • 8x12kg
    • 5x16kg
    • 5x20kg
    • 2x25kg
    • 3x22.5kg
    • 8x16kg

    Dumbbell standing (supported) isolated dumbbell lateral raise
    • 10x19kg
    • 8x22.5kg
    • 5x32.5kg
    • 5x45kg

    Recovery
    • 1x2.5min jets/spa + 15min plunge

    Notes
    Back/traps soreness are slowly settling, still at moderate levels. Fingers are sore from last nights bouldering, balancing (core strength and technique) and finger strength are improving, quite impressed actually. There were a few ď**** me dead I never thought Iíd be able to hold on thatĒ moments. By the time I was done all my fingers had two color shades of flesh from the crimpy ****. Core sore at mild levels. Nutritionally controlled, flexible, still not tracking numbers but exercising (relaxed) the basic guidelines, continuously teaching myself towards the point where I will be thinking about it at all (quite close now).

    Solid session. Dips saw a mild improvement with a five repetition count compared to last weeks 30. Still about 15 to 20 repetitions shy of where I was pre-injury. Mild confusion with the dumbbell presses, I entered last weekís entry incorrectly. Face pulls saw a minor improvement. Standing isolated shoulder presses improved only in terms of mid range load while every so slightly down on high load (not so heavy, development in progress). Was nearly convinced to do contrast for recovery, but I needed to stick to solid plunge. I believe in consistent protocol for at least two weeks before switching things around, so I can identify a pattern, identify what works and what doesnít. Iíll be up for variable testing soon.
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  13. #523
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    Week 53 - Day 4 - 10/01/2013

    Warm up - Exercise ball balance medicine ball throws at trampoline drill
    • 15
    • 15
    • 5
    • 15

    Kettlebell single arm swing
    • 40x16kg (20R/20L
    • 10x24kg (5R/5L)
    • 120x16kg (20R/20L)
    • 160x16kg (20R/20L)
    • 50x24kg (20R/20L)
    • 120x24kg (5R/5L)

    Kettlebell snatch
    • 10x16kg

    Barbell rotation with pivot
    • 12x30kg
    • 32x30kg
    • 32x30kg
    • 32x30kg

    Cable crunch
    • 25x50kg
    • 16x75kg

    Notes
    Sleep has been interrupted due to temperature over the last few days despite being in my nominal range, I thrive well with 5hrs or so. Last night was a bit different, I had some toys to play with (finalising my network in my new home) and Iím not done yet but at least Iíve managed to not brick a new wireless router which is now acting as a wireless bridge in N with WPA2. Time to work with more switches and my unraid server so I can stream media to my TV (for now). Nutrition has been excellent, not concentrating too much on mass gains because muscle mass gain is very slow in general but a pattern should emerge over the next few weeks or over a month to indicate Iím putting some lean on. Entire upper body is now in ****tarded mode, last nightís tricep cramps experienced (which my partner found amusing - pulsating muscles....).

    This week, today, I planned on doing some flippage. The tractor tyre made an appearance last week and I thought someone had found it after having been MIA but after I walked around campus to look for it, someone is making a good effort to hide it despite having itís arse sit on one area for the past few years. If someone wanted to compliment me somewhat (since am known to be the only staff who uses it) I would have preferred they compliment me directly. No dramas, last minute adjustment was to taper back in some kettlebell love and I thought I might as well up my kettlebell weight like I did back in the day easily swinging (and even snatching) 32kg kíbells, instead of cranking out four digit reps with the 16kg. Some core work was also welcoming despite damage (soreness) control. No bouldering tonight due to after work/evening engagements.
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  14. #524
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    Week 53 - Day 5 - 11/01/2013

    Warm up
    • Stationary bike LISS 5min

    Barbell concentric squat
    • 5xBar
    • 5xBar
    • 5x60kg

    Barbell squat
    • 5xBar
    • 5x60kg
    • 5x60kg
    • 5x80kg
    • 5x80kg

    Barbell front squat
    • 5xBar
    • 5xBar
    • 5xBar
    • 5x40kg
    • 5x40kg

    Leg press machine calf raise
    • 10x100kg
    • 10x100kg
    • 10x200kg
    • 10x300kg
    • 5x400kg
    • 5x450kg
    • 5x500kg
    • 2x520kg
    • 2x540kg
    • 2x560kg
    • 10x300kg
    • 10x300kg

    Good morning
    • 5xBar
    • 5xBar
    • 5x40kg
    • 5x40kg
    • 5x45kg
    • 5x50kg
    • 5x52.5kg
    • 3x60kg

    EZ Bar curlZ
    • 10xBar (8kg)
    • 10x28kg
    • 12x28kg
    • 16x28kg

    Recovery
    • Plunge pool - static: 15min

    Notes
    Upper body is still pretty ****tarded soreness wise, damage control in control and being closely monitored. Nutrition in check (really high so far), fitness levels: feeling ****ing awesomesauce.

    Solid afternoon. There was only one cage left for concentric squats, let my partner use it instead so she gets a solid session in while I toy around with back and front squats. Minor improvement on calf raise and good mornings. Squat flexibility improved, still not giving 150% for heavies though, I know I can, I’m just cautious. Last day of solid plunge, roughly two weeks now on it (only after heavy sessions). I’m expecting that contrast hot and cold water temperature will work better. I when I was first trying it out, soreness/recovery was very rapid. Solid plunge feels relaxing, but this week I’ve had 3 days chest soreness (not common) and 4 days soreness on back. Accessory work towards the end.

    Weekend Outlook
    First weekend that I might do what I plan on doing: absolutely nothing. Then I can spontaneously boulder somewhere other than the library perhaps (brief crag research), or take a ride somewhere. Maybe even just clock up some movie time, who knows hombre.
    Last edited by ChinoZ32; 01-11-2013 at 06:54 AM.
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    Week 54 - Day 1 - 14/01/2013

    Warm up
    • Stationary bike LISS: 5min

    Chin up (test on subscapularis, outcome: good, minor soreness from left elbow and left delt, rear)
    • 6xBW

    Wide grip pull up (test on subscapularis, outcome: good, minor soreness from left elbow only)
    • 3xBW

    Barbell rack deadlift
    • 8xBar
    • 8xBar
    • 5x70kg
    • 5x120kg
    • 5x120kg
    • 5x170kg
    • 5x170kg
    • 5x220kg
    • 4x240kg
    • 5x220kg
    • 10x170kg
    • 20x120kg (straight shrug at the end of each rep)
    • 20x120kg (straight shrug at the end of each rep)
    • 10x170kg (straight shrug at the end of each rep)

    Lat pull down
    • 10x25kg
    • 10x25kg
    • 8x50kg
    • 5x70kg
    • 5x85kg
    • 5x100kg
    • 2x115kg
    • 8x50kg (partner correcting my form)
    • 8x40kg (behind neck finish)

    Cable seated row
    • 5x55kg
    • 5x50kg
    • 5x80kg
    • 5x120kg
    • 5x145kg
    • 5x80kg
    • 8x100kg
    • 10x80kg

    Dumbbell preacher bro curlZ
    • 8x15kg
    • 8x15kg
    • 8x10kg
    • 8x10kg
    • 10x10kg

    Contrast therapy
    3x 2min spa/jets+3min plunge

    Summary
    Quads and hamstrings sore at mild levels, all else clear. I should have worn my skins starting on Friday evening, instead only started wearing it last night. SIJ a little sore from this morning, too much sleep. Weekend was completely passive on the training front, fairly active in general. Nutritionally extremely relaxed on the weekend, will be going back to a proper IF/LG starting today. Injection of carbs on my meals on heavy, post workouts meal only while I do a carb reload on Friday evenings. All other days moderate in energy but high in protein and fat, standard keto approach, but fasting maintained.

    Improvement, mission accomplished. Third week of this load protocol, will be having a fourth and final one until I switch it up. Chin ups and wide grip pull ups are an improvement, will investigate how I can condition my left elbow as it seems lack of body weight pull up activity rendered it a little rusty. The dirties are getting cleaner, setting new dirty high numbers for me to clean up. Subscapularis is feeling strong, partner observes that there is a delay with activation (which she finds fascinating) on the affected side, but impressed that it is actually close to full activation (with the opposite side for comparison). Accessory work at the end, toying with trial and error for forearm/bicep strength endurance for my partner, something she has mentioned she believes/feels needs some work. Recovery has switched up, first day observing contrast therapy and decided to try, with the help of my partner who recommended, 2min/3min protocol for three repetitions. A total of 15 minutes in hot and cold temperature. Second trial starts now, first trial of cold solid 15min plunge ended.
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  16. #526
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    Week 54 - Day 2 - 15/01/2013

    Warm up
    • Stationary bike: 5min LISS

    Kettlebell swing
    • 40x16kg (20R/20L)
    • 100x16kg (20R/20L)
    • 80x24kg (5R/5L)
    • 100x24kg (10R/10L)
    • 120x24kg (10R/10L)
    • 20x36kg (24kg + 12kg kettlebell - 10R/10L)
    • 80x24kg (10R/10L)
    • 40x24kg (10R/10L)
    • 40x16kg (20R/20L)

    Cable crunch
    • 40x60kg
    • 12x75kg
    • 12x75kg
    • 16x75kg

    Neutral grip 45 degree hold
    • 1x4s
    • 1x4s
    • 2x4s (one leg tucked)

    Barbell side bend
    • 20xBar
    • 20xBar
    • 20xBar

    Rock Climbing
    • Bouldering - outdoors: 2hrs

    Notes
    Damage control: Trapezius, lats, and all surrounding areas are all immediately ****tardedly sore this morning, good sign. Biceps sore at mild levels. Nutrition: high. Will maintain this, not concerned about composition, strength in numbers is slowly on the rise, still working around the injured subscapularis. Rack deadlifts at 4x240kg repetition yesterday was a good indication that things are slowly back on track.



    Great session, conducted after work instead of midday. Went bouldering straight afterwards. Swing count and load/tension improved, had to hold 24kg and a 12kg kettlebell together in order to get the 36kg, slightly awkward but doable. Work gym had a max of 24kg. The core holds are better, barbell side bends for oblique, something new, felt great too. Bouldering was excellent, didnít hold back have not lost technique and strength is good, endurance slightly improved. Planned outdoor climbing this weekend, good ****. Moving houses settled, I can now make time to drive out further from town and climb mother earth.
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    Week 54 - Day 3 - 16/01/2013

    Rehab (Meeting edition)
    • Self massage/roll - traps, biceps, and forearms: 60min

    Warm up
    • Stationary bike LISS: 10min

    Dip
    • 5xBW
    • 40xBW

    Dumbbell flat bench press
    • 8x30kg
    • 8x30kg
    • 8x40kg
    • 5x50kg
    • 5x60kg
    • 5x70kg
    • 3x80kg
    • 2x80kg
    • 5x65kg
    • 8x50kg

    Dumbbell seated isolated military shoulder press
    • 5x10kg
    • 5x10kg
    • 5x12kg
    • 5x16kg
    • 5x19kg
    • 5x22.5kg
    • 2x25kg
    • 5x19kg
    • 8x15kg
    • 8x15kg

    Cable/Rope high/face pull
    • 10x20kg
    • 10x20kg
    • 8x40kg
    • 8x60kg
    • 8x70kg
    • 1x90kg
    • 1x85kg
    • 8x40kg
    • 8x40kg
    • 8x40kg

    Dumbbell standing (supported) isolated dumbbell lateral raise
    • 8x15kg
    • 8x19kg
    • 8x25kg
    • 5x32.5kg
    • 5x45kg
    • 5x32kg
    • 5x32kg
    • 8x15kg

    Foam roll
    • Back: 15min

    Recovery
    • 3x2min-spa+3min-plunge

    Notes
    Not very well rested with less than 4 hours of sleep (got home late from climbing last night, late dinner, etc.). It’s probably a strong probability that, apart from strength regaining and hence higher numbers, that upon wake the soreness on my back especially my traps felt like a sweet sweet kick in the face. High level of soreness on entire back, moderate on biceps, all else appear to be clear. Nutrition is very relaxed, but in control, far from being deprived (up to 1kg of meat a day and 1kg of peanut butter a week). Strength is on it’s way up, might as well match the intake along with it.

    Literally, I spent an hour rolling my aluminium water bottle (perfect shape) on my forearms on the meeting table, rolling it on my biceps, and traps. Dips were an improvement, shoulder going good. Only 15 repetitions away from my previous best. Minor improvement on everything else.
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    Week 54 - Day 4 - 17/01/2013

    Medicine ball plank
    • 120s
    • 240s
    • 120s
    • 120s (eyes closed for tweaking balance)

    SUPERSET

    Back raise
    • 20xBW
    • 20xBW
    • 40xBW
    • 20xBW

    Barbell side bend
    • 10xBar
    • 20xBar
    • 20x30kg
    • 20x40kg

    SUPERSET

    Medicine ball toss
    • 5x5kg
    • 10x5kg
    • 10x5kg
    • 10x5kg

    Neutral grip hang 45 degree parallel body hold
    • 1x4s
    • 1x4s

    1in bands - reverse flye - back/torn subscapularis rehab
    • 8
    • 10

    SUPSERSET

    1in bands - reverse flye up top - back/torn subscapularis rehab
    • 8
    • 10

    SUPERSET

    1in bands - sword pull - back/torn subscapularis rehab
    • 8
    • 10

    Rock climbing (early evening)
    • Bouldering - outdoors: 2hrs

    Notes
    Back is still FUBAR, arms at moderate levels. Midday light core session went great. Some new things, some old. I can nearly make the medicine ball touch the ceiling of the gym (those who have been there know how high it is). The barbell side bends are actually working great, I feel it. Torn subscapularis injury rehab also done. First time bouldering today, on some real boulders (instead of the library) and it was welcoming. I have more sport climbing planned on the weekend. My left index finger pulley which I injured a while ago got a little sore but itís fine. Iíll be taping up this weekend, as well as taping part of my left hand to cover one of many blisters which has torn off my skin. Bouldering is really power, I had no issues with that. I did some V1s and V2s (maybe), and did pretty well on V3s-V6s considering. Itís my footwork, breathing, finger strength, and confidence that requires work. No problems with muscle strength. I didnít give it my all which I normally do since I went bouldering with people I never met before. The trust (spotting) element needs some work as well as committing to some power moves. The realisation of being scraped up only became evident as soon as I hit the shower, nice. LULZ.

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    Week 54 - Day 5 - 18/01/2013

    Warm up
    • Stationary bike LISS 5min

    Barbell concentric squat
    • 5xBar
    • 5xBar
    • 5x60kg
    • 5x60kg
    • 5x100kg
    • 5x120kg
    • 5x140kg
    • 5x160kg
    • 5x180kg
    • 5x200kg
    • 5x220kg
    • 4x240kg (explosiveness dropped)

    Barbell front squat
    • 5xBar
    • 5xBar
    • 5x40kg
    • 5x40kg

    Leg press machine calf raise
    • 10x100kg
    • 10x100kg
    • 5x200kg
    • 5x300kg
    • 5x400kg
    • 5x500kg
    • 1x565kg
    • 5x400kg

    Good morning
    • 5xBar
    • 5xBar
    • 5x40kg
    • 5x40kg
    • 5x60kg
    • 5x65kg
    • 5x70kg
    • 10x40kg

    Dumbbell isolated hammer curl
    • 10x10kg
    • 10x15kg
    • 8x19kg
    • 8x19kg
    • 8x15kg (continuous from here no rest)
    • 8x14kg
    • 8x13kg
    • 8x12kg
    • 8x11kg
    • 10x10kg

    Recovery
    • 3x2min-spa/jet+3min-plunge

    Notes
    Soreness, back at mild, biceps at mild, triceps at moderate (awesome, Iím for sirius, because itís rare), mid to rear obliques at moderate (side barbell bends are awesome), and core at moderate. All parts clear. The torn A2 pulley on my left ring finger was aggravated it seems from last nights bouldering. Felt Ok last night, felt ****ed this morning. Still, I have 9 good fingers. Itíd been the strongest finger after giving it a break for a while after injuring it around April last year and it is clear that it hasnít healed 100%. All good, it just shows I need to be a bit more sensible with injury management (which I already do an awesome job of). Plus, bouldering has a lot of emphasis on power, explosive power. And Iím excited to the idea of me doing more of it in the future. Nutritionally great, composition slightly compromised this week due to testing of new (and flexible) energy intake, as long as strength is on the up, Iíll ensure I match the intake along with it. Iíll be carb loading tonight on a crap load of pizza and whatever sweets I donít desire, to replenish glycogen for my IF/keto lifestyle. Back on a different and yet flexible tangent back on Monday.

    Evening session was incredible. Last week, I didnít do a complete concentric squat routine which I started the week before. And on that particular week, I struggled with 160kg with only 4 repetitions. The aim as I mentioned (on that post) was that I wanted my body to be familiar with how a heavier load feels like as well as to prevent from just doing squats all year around. Another was an attempt to break a plateau (squats are my weakest). Well, for some ****ing reason, some amazing reason I am yet to find out, I only lost explosiveness at 240kg. This is the heaviest load Iíve ever put on my back and even at over 200kg, I had decent explosiveness. And it felt ****ing light. My curious mind is now trying to identify what Iíve been doing over the past two weeks that has made an impact. The thorough core work Iíve been doing on my active rest days (not the climbing, but I also do that). Nutrition perhaps? The new contrast therapy protocol Iíve been testing (2min+3min). A combination of things Iím sure. Or perhaps it was one of those things that you grind grind grind and ****ing grind and in a flash of a moment, your body finally ďgetís itĒ. Front squats added as cool down as well as a stretching exercise. Iíll continue what I did this week next week to assess things and see if I can see a pattern somewhere. Everything else was up, extremely close to body weight straight legged good mornings. Funny thing also, I had less than 3 hours of sleep last night (went to bed late plus watched my partner do time trials on the water - 4km row).

    Weekend Outlook
    Flexible on the energy intake only for tonight, back to IF/keto starting tomorrow. 40km bike ride tomorrow morning with my partner (part of her conditioning - I no longer have input for, might elaborate on a separate post) along with climbing all of Sunday. ****ing POW!
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    Week 55 - Day 1 - 21/01/2013

    Warm up
    • Stationary bike LISS: 5min

    Chin up (test on subscapularis, outcome: good, minor soreness from left elbow and left delt, rear)
    • 10xBW

    Wide grip pull up (test on subscapularis, outcome: good, minor soreness from left elbow only)
    • 4xBW

    Barbell rack deadlift (lowered rack, bar now 1in+ below knees on first 7 sets, increased height to bar slightly above knees onwards)
    • 5xBar
    • 5xBar
    • 5x70kg
    • 5x70kg
    • 5x120kg
    • 5x120kg
    • 1x170kg
    • 5x170kg
    • 5x220kg
    • 5x240kg
    • 7x220kg
    • 5x170kg (straight shrug at the end of each rep)
    • 10x170kg (straight shrug at the end of each rep)
    • 5x170kg (straight shrug at the end of each rep)
    • 5x120kg (straight shrug at the end of each rep)

    Lat pull down
    • 8x15kg
    • 8x25kg
    • 5x50kg
    • 5x70kg
    • 5x85kg
    • 5x100kg
    • 0x120kg (juuuuust a little heavier than me..... Couldn't even start it)
    • 2x120kg (with start assist)
    • 10x50kg
    • 8x50kg

    Cable seated row
    • 5x50kg
    • 5x50kg
    • 5x80kg
    • 5x120kg
    • 3x150kg
    • 5x100kg
    • 5x100kg
    • 1x150kg

    Reverse pull bar under grip
    • 12
    • 10
    • 8
    • 10
    • 8
    • 8
    • 8
    • 8

    Contrast therapy
    • 3x 2min spa/jets+3min plunge

    Summary
    Extremely active weekend. Rode my bike up and down a small mountain, over 30km done on Saturday. Rock climbing done on Sunday with over 5 hours completed, ticked off 6 climbs, 1 unclean, 2 clean (top rope), and 3 on-sights. Varying grades between 16 - 20.

    Entire feels mildly sore, no doubt from the weekend activities. DOMS on legs over the weekend was very very minute, I has a secret but I wonít share it, yet. Iíll be testing it over the next few weeks. Nutrition was relaxed. Arms are sore at moderate levels, nor surprised. Legs are clear. Nutrition this week will be slowly tapering back into true IF. First week starting today. Starting with my dessert that I love, about 300g of peanut butter, 6 tablespoon of Milo, 3x scoops of brotein, and splashes of milk.



    Itís been four straight weeks since I did this back routine. Next week I try new things and tapering from a lower load point will pretty much be like a deloading week. Iím extremely satisfied with the progression of the pull ups and chin ups since these movements are part of a flagged list of movements for my torn subscapularis. The rest are strength development for my back and arms (final bro mode).
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    Week 55 - Day 2 - 22/01/2013

    Warm up
    • Stationary bike: 5min LISS

    Kettlebell swing
    • 40x16kg (20R/20L)
    • 100x16kg (20R/20L)
    • 80x24kg (5R/5L)
    • 100x24kg (10R/10L)
    • 140x24kg (10R/10L)
    • 40x24kg (10R/10L) - Cut short, more blisters forming

    Kettlebell Turkish get up
    • 2x16kg

    Barbell Turkish get up
    • 2xBar
    • 2x30kg
    • 1x32.5kg

    Barbell side bend
    • 20xBar
    • 20xBar
    • 20x40kg

    Rock Climbing
    • Bouldering - outdoors: 2hrs

    Notes
    Entire back is sore at moderate levels, arms not so much (weird). Rest duration sufficient but maybe interrupted.... Low intake at keto approach today for a non-heavy tension day as per IF protocols, back to high of everything tomorrow again.

    Solid lunch time session. I looked at my Day 2 last week and started to think that I would not be able to finish the same amount as I did last week only when I realised that I did last week’s Day 2 after work so I extended my session a little. Feeling strong on the 24kg swings then the skin on my fingers started to break like last week, so I cut the kettlebell swing short. Last week I had approximately 6 blisters, one of which tore open during Thursdays bouldering. Since I plan on climbing a little tonight, it might not be a good idea to push it. An athlete was impressed with my barbell Turkish get ups and took several photos.

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    11 Months of Climbing

    Itís been just short of eleven months since I started climbing. It started in the climbing gym 11 months ago, which I still do regularly. I slowly added the occasional top roping outdoors and was never game enough to lead. Added some bouldering/traversing sessions in our library (it has a man made outside wall structure that is great for it). Before long I started to crave and ache leading every climb and I currently up to grade 22. Iím sensible, especially constant injuries from weight lifting and/or climbing so within reason I will give it anything a shot or 100. Itís a competition with nobody else but myself. Iím still learning, very early stages, and so is my body (fingers the most!). Learning technical things, and learning about my mind. This would have to be my favourite activity, itís the closest thing I can relate life to, what I believe it should be, for me. The self development in mind and in body, it sticks to me not just at a rock wall, but when Iím at home, at work, at the groceries, anywhere. Iíll expand more about what climbing means to me in a future post but for now Iíll share some videos.



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    Week 55 - Day 3 - 23/01/2013

    Warm up
    • Stationary bike LISS: 5min

    Dip
    • 5xBW
    • 45xBW

    Dumbbell flat bench press
    • 8x30kg
    • 8x30kg
    • 8x40kg
    • 5x50kg
    • 5x60kg
    • 5x70kg
    • 3x80kg
    • 2x80kg
    • 5x65kg
    • 4x65kg

    Dumbbell seated isolated military shoulder press
    • 5x10kg
    • 5x10kg
    • 5x12kg
    • 5x16kg
    • 5x19kg (clean, L depth only)
    • 5x22.5kg (clean, L depth only)
    • 3x25kg (clean, L depth only)
    • 5x19kg (clean, deeper than L)
    • 8x15kg
    • 8x15kg
    • 12x10kg

    Dumbbell standing (supported) isolated dumbbell lateral raise
    • 8x15kg
    • 8x15kg
    • 8x19kg
    • 5x30kg
    • 4x47.5kg (dirty)
    • 5x32.5kg
    • 8x32.5kg
    • 12x22.5kg

    Dumbbell reverse flye (bent over/leaning)
    • 8x20kg
    • 8x20kg
    • 5x40kg
    • 5x50kg
    • 5x50kg
    • 5x50kg
    • 5x65kg
    • 12x45kg

    Recovery
    • 3x2min-spa+3min-plunge

    Notes
    All fingers are sore at mild levels, itís odd because they recover relatively quick and last nightís bouldering wasnít extreme. Left wrist is also a little sore which is also odd. I usually grind out what used to be challenging and testing until it becomes so easy I could to it with my eyes closed, making great progress with strength and strength endurance and I wasnít doing anything new yesterday. Entire back, especially the mid (vertical) and traps are sore. Back to true IF now, no hybrids. Started smashing a loaf of bread for dinner and I got a 1L tub of ice cream (low fat purposely, keep sugar high). All days high in protein. High carbs and low fat on heavy training days while low carb and high fat on non-heavy days. Weight-in today indicate weight isnít budging, and I donít quite want to break the momentum my recovery and strength increase is currently going through, I just want to keep that continuous.

    Improvement yet again on all fronts in todayís early evening session. Chest improvement, happy with dips progression, 10 away from my best at body weight of 55 reps, got to 45 reps today. Bench presses were about the same, might need more meat to push out some more, hence the adjustment in nutrition. No longer doing face pulls, mainly did them for my partner but sheís now being coached by the institute, so Iíd rather not intervene. Back to my beloved reverse flyes, took it easy. Itís not sensible to try and match my previous load on these since itís been months since I did them.
    Health and Fitness Blog (and other misc. things): http://chinoz32.blogspot.com/
    Current progress/timeline of body recomposition: http://chinoz32.blogspot.com/2011/01/follow-up-24-months-progress.html
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  24. #534
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    Week 55 - Day 4 - 24/01/2013

    Medicine ball plank
    • 120s
    • 120s
    • 300s
    • 120s

    Back raise
    • 20xBW
    • 20xBW
    • 40xBW
    • 20xBW

    Barbell side bend
    • 20xBar
    • 20xBar
    • 20x40kg
    • 40x40kg

    Human flag
    • 2
    • 2 (subscapularis injury aggravated, 1/10)

    Medicine ball toss
    • 10x3.2kg
    • 10x3.2kg
    • 10x3.2kg
    • 10x3.2kg

    Exercise ball balance medicine ball trampoline throw and catch drill
    • 18
    • 17
    • 10
    • 21

    1in bands - reverse flye - back/torn subscapularis rehab
    • 8
    • 10

    SUPSERSET

    1in bands - reverse flye up top - back/torn subscapularis rehab
    • 8
    • 10

    SUPERSET

    1in bands - sword pull - back/torn subscapularis rehab
    • 16
    • 20

    Neutral grip bar horizontal hold (45 degrees)
    • 4s
    • 4s

    Rock climbing (early evening)
    • Bouldering - outdoors: 2hrs

    Notes
    Waist up, feels like watery tenderised meat. Partner seems to like the size, apparently makes me look stronger. The extreme soreness is making me feel more fatigued, perhaps I am, perhaps I am not. But my strength is slowly on the rise despite the injuries (which are in control). Nutrition is high up, true IF is a change and my body is adapting to change. One more solid week, from history, my body adapts to changes at around this time frame.

    Core is strong, especially the obliques. Training was early in the evening, proceeded to boulder for just under 2hrs right after. Havenít done the flags for a while, but they were pretty much where I left of months ago. The side bends do seem to be strengthening the obliques well. Fingers also appear to be still recovering from the weekend climbing bonanza, fingers get....to a near unusable state quicker. All good, more consistency and regularity in climbing will make them adapt.
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  25. #535
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    Week 55 - Day 5 - 25/01/2013

    Stretch
    • Mid day - calves - 1hr

    Warm up
    • Stationary bike LISS 5min

    Barbell concentric squat (above parallel)
    • 5xBar
    • 5xBar
    • 5x60kg
    • 5x60kg
    • 5x100kg
    • 5x140kg
    • 5x180kg
    • 5x220kg
    • 2x250kg
    • 5x220kg
    • 5x220kg
    • 10x140kg

    Barbell front squat
    • 5xBar
    • 5xBar
    • 5x40kg
    • 5x40kg

    Leg press machine calf raise
    • 10x125kg
    • 10x125kg
    • 5x200kg
    • 5x300kg
    • 5x400kg
    • 5x500kg
    • 5x570kg
    • 2x570kg
    • 5x400kg
    • 5x400kg

    Good morning
    • 5xBar
    • 5xBar
    • 5x40kg
    • 5x40kg
    • 5x60kg
    • 5x65kg
    • 5x70kg
    • 5x75kg

    Barbell curl
    • 10xBar
    • 10xBar
    • 10xBar
    • 10xBar
    • 8x30kg
    • 8x30kg
    • 8x35kg
    • 5x40kg

    Dumbbell isolated hammer curl (continuous - no rests)
    • 5x10kg
    • 5x11kg
    • 5x12kg
    • 5x13kg
    • 5x14kg
    • 5x13kg
    • 5x12kg
    • 5x11kg
    • 5x10kg

    Cable seated isolated row
    • 10x30kg

    Recovery
    • 3x2min-spa/jet+3min-plunge

    Notes
    Still tenderized waist up. Fingers also slower to recover from last nightís bouldering/traversing. First week of bidding my abs farewell done and by the end of the second week Iíll have a more accurate indication and prediction of how things will go (full 2 weeks of IF). Calculated sleep for this week so far shows an average was 4hrs 30min, improvement required.

    Todayís leg session had some slight anticipation. I was a little eager to see if my concentric squatting of 240kg last week was a fluke. Well it wasnít. These are above parallel, will test out some progression with lowering the start bar every few weeks, see how it goes. Did some light short front squatting with holding the bottom position arse to grass to stretch the wheels out. Leg press calf raises were an improvement, so did the barbell good mornings. Some accessory work towards the end.

    Weekend Outlook
    Active recovery. Moar bike ride, some gym maybe, no climbing due to highly probable of wet weather. Nutrition balanced.
    Health and Fitness Blog (and other misc. things): http://chinoz32.blogspot.com/
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  26. #536
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    Week 56 - Deload - Day 1 - 28/01/2013

    Warm Up
    • 5min treadmill LISS stationary bike

    Barbell front squat
    • 5xBar
    • 5xBar

    Pendlay row
    • 5xBar
    • 5xBar
    • 5x60kg
    • 5x60kg
    • 5x80kg
    • 5x80kg
    • 5x100kg
    • 5x100kg
    • 5x80kg
    • 5x80kg

    Dumbbell isolated bend over row
    • 5x22.5kg
    • 5x22.5kg
    • 5x30kg
    • 5x40kg
    • 5x50kg
    • 5x60kg
    • 5x60kg
    • 8x40kg
    • 8x40kg
    • 8x40kg

    Bench pull (legs elevated)
    • q0x40kg

    Barbell rack deadlift straight to shrug (hold at top)
    • 5xBar
    • 5x60kg
    • 5x60kg
    • 5x100kg
    • 5x150kg
    • 5x150kg
    • 5x170kg
    • 5x100kg

    Summary
    Another semi-active weekend with an easy bike ride to and back the NSW border, an casual 40km. Other than that, a pretty passive recovery period. Nutrition has been extremely relaxed just like Friday, downing around 5,000 calories a day. This afternoons weight-in indicated a drop of half a kg, weird. Legs didnít feel sore at all over the weekend, wearing the skins over 24 hours does help decrease DOMS, or in my case, in addition of two to three more key things, I got none at all.

    Start of a new week, deloading time. Everything Iíll be doing this week in terms of heavy tension days, including today will be stuff I havenít done for a month and a half or more. To me they are still effective, and these are deloading for me because I plan to taper to max efforts with a one week duration. Weight gain is moderate, not too fussed at all. No recovery time all, would have been really good but I wasnít organized at all today.
    Health and Fitness Blog (and other misc. things): http://chinoz32.blogspot.com/
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  27. #537
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    Week 56 - Deload - Day 2 - 29/01/2013

    Warm up
    • Stationary bike: 5min LISS

    Kettlebell swing
    • 40x16kg (20R/2L)
    • 100x16kg (20R/20L)
    • 20x24kg (10R/10L)
    • 30x24kg (15R/15L)
    • 40x24kg (20R/20L)
    • 50x24kg (25R//25L)
    • 60x24kg (25R/25L)
    • 40x24kg (20R/20L)
    • 30x24kg (15R/15L)
    • 20x24kg (10R/10L)

    Barbell complex (one arm barbell snatch -> reverse Turkish get up)
    • 2xBar
    • 2xBar
    • 2x30kg
    • 2x30kg



    Rock Climbing
    • Practice - Indoors: 2.5hrs

    Notes
    Soreness/DOMS free this morning, I approve of my deload parameters from yesterdays back session. Nutritionally relaxed still, going through less peanut butter than what I have been consuming over the past month to say approximately 500g - 700g while increasing my ice cream (specifically low fat for glucose reload) from zero litres to approximately 3 litres a week, nice. Second week of new nutritional approach and signs so far indicate that change is about to settle. The first week of change is either really drastic or very little change at all, I got the former.

    Since itís a deloading period, I adjusted the non-heavy days slightly. I mainly worked on strength endurance with the 24kg kettlebell and some dynamic work. Toyed around and got mildly creative with some a light barbell complex, snatch with reverse reverse Turkish get ups. Reverse TGUís meaning that I start the movement from the mid movement, so I start and finish at the standing position as opposed to the ground position. The semi-explosive movement immediately followed by the slow and controlled reverse TGU felt pretty good. Evening climbing planned tonight.
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  28. #538
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    Week 56 - Deload - Day 3 - 30/01/2013

    Warm up
    • Stationary bike LISS: 5min

    Dumbbell flat bench press isolated
    • 8x10kg
    • 8x10kg
    • 8x15kg
    • 5x20kg
    • 5x25kg (2/10 left shoulder - pre-existing)
    • 5x32.5kg (challenging - balance - core really working, left shoulder ok, left isn't so balanced, very shaky, right ok)
    • 5x32.5kg (less challenging, left shoulder still ok)
    • 5x30kg
    • 5x30kg
    • 5x30kg
    • 5x30kg
    • 10x22.5kg
    • 10x22.5kg

    Dumbbell pull over
    • 10x15kg
    • 10x22.5kg
    • 5x35kg
    • 5x42.5kg
    • 2x47.5kg
    • 4x42.5kg
    • 2x42.5kg
    • 5x35kg
    • 5x35kg
    • 5x35kg
    • 20x22.5kg
    • 20x22.5kg

    Dumbbell incline bench flye
    • 10x20kg
    • 10x20kg
    • 10x30kg
    • 5x38kg
    • 5x45kg
    • 5x50kg
    • 5x38kg
    • 10x20kg

    Barbell power upright row (starting from ground/deadlift)
    • 5xBar
    • 5xBar
    • 5x40kg
    • 5x40kg
    • 5x60kg
    • 5x60kg
    • 5x40kg
    • 5x40kg

    Barbell bicep curlZ
    • 16xBar
    • 16xBar
    • 16xBar
    • 16xBar

    Notes
    No significant muscle soreness at all. Fingers sore from last nights climbing practice, did relatively great considering Iím carrying and pulling on more weight due to the excess flab, sheíll be apples.

    Early evening session was weird. The isolated presses did force me to use my core a lot more than I expected, and it also revealed balancing muscles were really no good. Pull overs were just as expected, I remember being able to do about 60kg dumbbells (thatís full parallel to ground and a pause before raise) but still wasnít that disappointed with close to 50kg. The power upright rows Iíve never done before, I feel it didnít belong to a heavy day, more of a conditioning movement. LULZ for theses, first time Iíve ever done them in my life and the very first rep saw me with a sore jaw. I lacked control and smashed the bar under my jaw. I felt like I had some sand in mouth, then realised I probably ground a little bit of teeth. ****ingLULZ! Even at 60kg, I had to make sure I donít go too high as I feel I had enough explosive strength to smash the bar under my jaw. Some beach work at the end.
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  29. #539
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    Week 56 - Deload - Day 5 - 01/02/2013

    Warm up
    • Stationary bike LISS 5min

    Machine leg press
    • 10x100kg
    • 10x100kg
    • 5x200kg
    • 5x250kg
    • 5x300kg
    • 5x350kg
    • 5x350kgu
    • 2x400kg
    • 5x300kg
    • 5x300kg
    • 5x300kg
    • 5x300kg
    • 10x200kg
    • 20x100kg

    Machine leg extension
    • 10x30kg
    • 10x30kg
    • 5x50kg
    • 5x60kg
    • 5x70kg
    • 5x80kg
    • 5x90kg
    • 5x100kg
    • 5x107.5kg
    • 10x50kg
    • 15x40kg
    • 15x40kg

    Smith calf raise on 2.5in plate
    • 10xBar
    • 10xBar
    • 5x70kg
    • 5x120kg
    • 5x170kg
    • 5x220kg (Max platform plates)
    • 5x220kg
    • 5x220kg
    • 5x220kg
    • 5x220kg
    • 10x120kg
    • 20x220kg

    Romanian deadlift
    • 5xBar
    • 5xBar
    • 5x70kg
    • 5x70kg
    • 5x120kg (felt heavy... LULZ. Current PB is about 170kg)
    • 5x120kg (cautions set re: torn subscapularis injury, dropping load after this set)
    • 5x70kg
    • 8x70kg

    SUPERSET

    Barbell curlZ
    • 10xBar
    • 16xBar
    • 10x22.5kg
    • 10x30kg
    • 8x32.5kg
    • 8x35kg
    • 16x30kg
    • 16x30kg

    Notes
    My chest and tris are the ****ing mayors of DOMS town today, did chest and tris two days ago. All else clear. Calculations made over the past six weeks, averaging between 600g to 800g weight gain a week. Skinfolds on waist still ok. Not so clean, but at least I know some lean mass is being put on. Iím profficient enough to strip the fat off whilst keeping as much muscle mass when I want to.

    Solid leg deload day. The RDLs felt a little heavy, but cautious to re-trigger that crunching and popping feeling from the not so long injury when my subscapularis on my left tore. Some beach work at the end.

    Weekend Outlook
    Active. Fishing and climbing. Got to love life I say, do what you enjoy, life is too short.
    Health and Fitness Blog (and other misc. things): http://chinoz32.blogspot.com/
    Current progress/timeline of body recomposition: http://chinoz32.blogspot.com/2011/01/follow-up-24-months-progress.html
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  30. #540
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    Week 57 - Day 1 - 04/02/2013

    Chin up
    • 5xBW (left subscapularis starting to tingle on 5th rep)

    Cable close grip pull down
    • 8x30kg
    • 8x30kg
    • 5x50kg
    • 5x70kg
    • 5x90kg
    • 5x110kg
    • 3x125kg (machine max- dirty - last rep 50% range)
    • 2x125kg
    • 5x100kg
    • 8x80kg
    • 8x80kg
    • 12x40kg

    Barbell row bent over under grip
    • 5xBar
    • 5xBar
    • 5x60kg
    • 5x60kg
    • 5x80kg
    • 4x110kg
    • 5x100kg
    • 5x80kg
    • 5x80kg
    • 5x80kg
    • 10x60kg
    • 10x60kg

    Barbell shrug
    • 10x70kg
    • 10x70kg
    • 10x110kg
    • 10x110kg
    • 10x150kg
    • 5x190kg
    • 3x220kg
    • 5x190kg
    • 10x150kg
    • 10x150kg
    • 10x110kg
    • 20x110kg

    SUPERSET

    Barbell curlZ
    • 10xBar
    • 10xBar
    • 10x30kg
    • 8x35kg
    • 5x40kg
    • 5x40kg
    • 8x35kg
    • 10x30kg
    • 10x30kg
    • 10x30kg
    • 15xBar
    • 20xBar

    Summary
    Good to go as always, deload week is over. I wasnít too sure on what to do for the next month or two, so I just loaded up records from 2011 and pretty much copied a two year old template. But I wonít be doing 5 sets, instead Iíll be doing what I know has been working in terms of volume, between 8 to 12 sets with at least two sets for warm up and two sets for cool down. Legs are just ****tarded right now (done Day 5, 3 days ago), as they have been all weekend. I havenít been consistent with contrast therapy last week, I did none. And last week I also changed up my training as it was a deloading week. Whether DOMS are apparent and duration is so long because of the switch up, or because no contrast was done, or both, Iím not sure.

    Wasnít too sure on what to do today, so I picked a random routine I was doing two years ago in 2011. The only thing I didnít maintain were the pull ups. Planned to do more but subscap tear was complaining a little, so I cut that pretty short and stopped any potential damage. Experimenting a little with higher volume. Most lifts were up, one was down which were the under grip rows. All in all, it felt great. Experimenting a little with higher volume.
    Health and Fitness Blog (and other misc. things): http://chinoz32.blogspot.com/
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