Reply
Page 31 of 38 FirstFirst ... 21 29 30 31 32 33 ... LastLast
Results 901 to 930 of 1127
  1. #901
    Registered User ChinoZ32's Avatar
    Join Date: Apr 2010
    Location: ACT, Australia
    Age: 44
    Posts: 1,331
    Rep Power: 386
    ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50)
    ChinoZ32 is offline
    Week 128 (Week 14 of De Quervain's Tendinotis) - Day 5 - 20/06/2014

    Rest/Recovery
    9hrs 20mins slept after last night, extremely busy still due to playing architect redesigning a home. slept in, extremely busy during the day doing some cleaning up so I don’t have to do it tomorrow, reserved time for plenty of study.

    Damage control
    Nothing major that I can feel.
    • Shoulder mobility due to subscap tear: Rehab in progress, rotator cuff movements getting stronger, good progress, lifestyle improvement
    • De Quervain’s tendonitis (both wrists): Improving. 14th week now and I STILL do not have 100% pain-free range of movement, 15th week next week, the minor strain last night hasn’t followed through to today.
    • Abdominal tissue/muscle tear: 3 days clear even after yesterday’s squat test

    Wrists management/rehab (randomly all day in the office and at home)
    • 5x5s EPL stretch
    • 5x5s Wrist stretch
    • 5x5s wrist range-of-motion
    • 5x5s Tennis ball squeeze
    • 5x5s Handshake
    • Flexes, extensions, and rotations
    • Shoulder stretches

    Pre-hab (Includes Agile 8 - 4:15PM)
    • PVC Roll - Hamstrings, back
    • Cricket ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes, glute/piriformis myofacial release w/ static stretch, pectorals
    • "The stick" - IT band, abductors to vastus medialis
    • Double ended dildo - QL
    • Rollovers into “V” sits (10x)
    • Fire hydrant circles (10x)
    • Mountain climbers (20)
    • Groiners (10x)
    • Static hip flexor stretch (3x10s)
    • Rock bottom squat stretch

    Plate on palm underhand internal/external rotation
    • 10x10kg
    • 10x10kg
    • 10x10kg
    • 10x10kg

    Plate external cuff rotation
    • 10x10kg
    • 10x10kg
    • 10x10kg
    • 10x10kg

    Band pull apart overhead
    • 10x1in.
    • 10x1in.
    • 10x1in.
    • 10x1in.

    Band pull apart
    • 10x1in.
    • 10x1in.
    • 10x1in.
    • 10x1in.

    Barbell sumo deadlift (speed and form work)
    • 3xBar
    • 3xBar
    • 3x70kg
    • 3x70kg
    • 3x70kg
    • 3x120kg
    • 3x120kg
    • 3x120kg
    • 3x170kg
    • 3x170kg
    • 3x170kg
    • 3x170kg
    • 3x170kg
    • 3x120kg
    • 3x120kg
    • 3x120kg
    • 3x120kg
    • 3x120kg
    • 3x120kg
    • 3x120kg

    Barbell deficit deadlift
    • 5x70kg
    • 5x70kg
    • 5x120kg
    • 5x120kg
    • 4x160kg
    • 5x160kg
    • 3x180kg
    • 1x180kg
    • 5x120kg
    • 5x120kg

    Barbell concentric bench press - bar starting point on chest
    • 3xBar
    • 3xBar
    • 3x40kg
    • 3x40kg
    • 3x60kg
    • 3x60kg
    • 3x80kg
    • 3x80kg
    • 3x85kg
    • 3x85kg

    SUPERSET

    Straight leg raise - lower back decompression every set of bench
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4

    Cool down rehab (7:00PM)
    • PVC Roll - Hamstrings, back
    • Cricket ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes, glute/piriformis myofacial release w/ static stretch, and pectorals
    • "The stick" - IT band, abductors to vastus medialis
    • Double ended dildo - QL
    • Rollovers into “V” sits (10x)
    • Static hip flexor stretch (3x10s)

    Dumbbell side on bench internal cuff rotation
    • 10x9kg
    • 10x9kg
    • 10x9kg
    • 10x9kg

    Dumbbell side on bench external cuff rotation
    • 10x9kg
    • 10x9kg
    • 10x9kg
    • 10x9kg

    QL Management
    1. QL stretch

    Notes
    Still pretty tired despite plenty of sleep. Solid form/speed grind day though, the coming weekend of active recovery shall be very appreciated. Busy time of life affecting training, late nights from building a new home. I got myself up to 71.7kg from a very low 69.7kg earlier this week. I’ll eat the **** up over the weekend.
    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
    Reply With Quote

  2. #902
    Registered User ChinoZ32's Avatar
    Join Date: Apr 2010
    Location: ACT, Australia
    Age: 44
    Posts: 1,331
    Rep Power: 386
    ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50)
    ChinoZ32 is offline
    Post study and all-day-man-wife, early evening movie time while cooking some lamb roast and sweet brotatoes and other veggies. Push ups no longer elevated. Tough love for de quervains, I can push up better now without assistance.

    Push-Up
    • 20
    • 20
    • 30
    • 40
    • 50
    • 70
    • 80
    • 50
    • 50
    • 40

    SUPERSET

    Dumbbell Bicep Curl
    • 20x12.5kg
    • 20x12.5kg
    • 16x17.5kg
    • 20x17.5kg
    • 20x17.5kg
    • 20x17.5kg
    • 16x17.5kg
    • 16x17.5kg
    • 16x17.5kg
    • 10x17.5kg

    SUPERSET

    Kettlebell Clean and Press
    • 20x12kg
    • 20x12kg
    • 18x16kg
    • 20x16kg
    • 10x24kg
    • 10x24kg
    • 20x16kg
    • 20x16kg
    • 20x16kg
    • 20x16kg

    SUPERSET

    Band Pull Aparts
    • 20x0.5in.
    • 20x0.5in
    • 30x0.5in
    • 30x0.5in
    • 30x0.5in
    • 30x0.5in
    • 30x0.5in
    • 30x0.5in
    • 30x0.5in
    • 30x0.5in

    SUPERSET
    • Kettlebell side bend
    • 20x24kg
    • 20x24kg
    • 30x24kg
    • 20x32kg
    • 20x32kg
    • 20x32kg
    • 20x32kg
    • 20x32kg
    • 20x32kg
    • 20x32kg
    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
    Reply With Quote

  3. #903
    Registered User ChinoZ32's Avatar
    Join Date: Apr 2010
    Location: ACT, Australia
    Age: 44
    Posts: 1,331
    Rep Power: 386
    ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50)
    ChinoZ32 is offline
    Week 129 (Week 15 of De Quervain's Tendinotis) - Day 1 - 23/06/2014

    Rest/Recovery
    A very balanced weekend lead to a feeling more refreshed and rested today. 8 clocked on Saturday, 7 on yesterday, and close to 6 last night. Active recovery training done on Saturday and Sunday, plenty of moving around man-wifing and especially studying. Most definitely productive in all fronts with zero tiredness I would usually experience from inactivity.

    Damage control
    Still sore from last week, especially upper back/trap/shoulder area on lift side, but I’m still good to go. I haven’t felt the abdominal issue for more than half a week so I’ll cross it off the list. Two things only in the damage control, looking good.
    • Shoulder mobility due to subscap tear: Rehab in progress, rotator cuff movements getting stronger, good progress, lifestyle improvement
    • De Quervain’s tendonitis (both wrists): Improving. 15th week, close to 4 months however pain free ROM is 99.9%, probably a week or two away from complete recovery!
    • [DEL]Abdominal tissue/muscle tear: nearly gone, but flares up late to mid morning in the office, excessive sitting maybe[/DEL]

    Wrists management/rehab (randomly all day in the office and at home)
    • 5x5s EPL stretch
    • 5x5s Wrist stretch
    • 5x5s wrist range-of-motion
    • 5x5s Tennis ball squeeze
    • 5x5s Handshake
    • Flexes, extensions, and rotations
    • Shoulder stretches

    Pre-hab (Includes Agile 8 - 4:20PM)
    • PVC Roll - Hamstrings, back
    • Cricket ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes, glute/piriformis myofacial release w/ static stretch, pectorals
    • "The stick" - IT band, abductors to vastus medialis
    • Double ended dildo - QL
    • Rollovers into “V” sits (10x)
    • Fire hydrant circles (10x)
    • Mountain climbers (20)
    • Groiners (10x)
    • Static hip flexor stretch (3x10s)

    Plate on palm underhand internal/external rotation
    • 10x10kg
    • 10x10kg
    • 10x10kg
    • 10x10kg

    Plate external cuff rotation
    • 10x10kg
    • 10x10kg
    • 10x10kg
    • 10x10kg

    Band pull apart overhead
    • 10x1in.
    • 10x1in.
    • 10x1in.
    • 10x1in.

    Band pull apart
    • 10x1in.
    • 10x1in.
    • 10x1in.
    • 10x1in.

    Barbell dead press (was advised of proper name - bar starting point static on chest)
    • 3xBar
    • 3xBar
    • 3x40kg
    • 3x40kg
    • 3x60kg
    • 3x60kg
    • 3x80kg
    • 3x80kg
    • 3x90kg (last weeks baseline)
    • 3x95kg
    • 3x100kg
    • 3x105kg
    • 1x110kg
    • 3x100kg
    • 3x100kg
    • 3x100kg
    • 3x100kg
    • 5x90kg
    • 5x90kg
    • 5x90kg

    SUPERSET

    Straight leg raise (lower back decompression)
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4

    Barbell dead press (bar starting point 2in. above chest then back to chest level)
    • 3x60kg
    • 3x60kg
    • 3x80kg
    • 3x80kg
    • 3x90kg
    • 2x100kg
    • 2x110kg
    • 1x120kg
    • 3x60kg (back to chest level)
    • 3x60kg
    • 3x80kg
    • 3x80kg
    • 3x80kg
    • 3x90kg
    • 10x60kg
    • 5x60kg
    • 5x60kg
    • 5x60kg
    • 5x60kg
    • 5x60kg

    Straight leg raise (lower back decompression)
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4

    Chin up paused and held static on top - body weight only
    • 5
    • 5
    • 10
    • 10
    • 5
    • 5
    • 5
    • 5
    • 5
    • 5

    Cool down rehab (7:05PM)
    • PVC Roll - Hamstrings, back
    • Cricket ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes, glute/piriformis myofacial release w/ static stretch, and pectorals
    • "The stick" - IT band, abductors to vastus medialis
    • Double ended dildo - QL
    • Rollovers into “V” sits (10x)
    • Static hip flexor stretch (3x10s)

    Dumbbell side on bench internal cuff rotation
    • 10x9kg
    • 10x9kg
    • 10x9kg
    • 10x9kg

    Dumbbell side on bench external cuff rotation
    • 10x9kg
    • 10x9kg
    • 10x9kg
    • 10x9kg

    QL Management
    • QL stretch

    Notes
    I’ve changed things up and start the week with press work, perhaps Day 2 with squats, and deadlifts on Day 3. I’ve been corrected, apparently my press work is called “dead press”, awesome. Initial 20 sets saw a good improvement with 100kg for repetitions with bar static on chest, this is 10kg over my baseline from last week. Tonight at 100kg also moved quicker than last weeks 90kg. 20th to 30 sets I increased the height to 2in. above chest and this also saw a 10kg improvement at 120kg. The remaining 10 sets were just form/tightness work. Form was 99% better from last week. Bar doesn’t roam or sway, and consistency on start and finish were spot on for most of the time. Left shoulder definitely showing signs of weakness and significant signs that it isn’t fully recovered. I’m excited to test this dead press movement solidly for a full month followed by some bench press testing.
    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
    Reply With Quote

  4. #904
    Registered User ChinoZ32's Avatar
    Join Date: Apr 2010
    Location: ACT, Australia
    Age: 44
    Posts: 1,331
    Rep Power: 386
    ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50)
    ChinoZ32 is offline
    Week 129 (Week 15 of De Quervain's Tendinotis) - Day 2 - 24/06/2014

    Rest/Recovery
    Considering the events and lateness of things that occured last night, the 5hrs 23mins was actually a pretty good effort. Things got pretty late, I was finishing dinner at around 10:30PM - 11:00PM. Up very early as usual, in the office a bit after 7AM, got **** to do.

    Damage control
    All good, minor QL flare ups while driving. Left shoulder a bit sore from yesterday’s session which made finding a comfortable sleeping position challenging.
    • Shoulder mobility due to subscap tear: Rehab in progress, rotator cuff movements getting stronger, good progress, lifestyle improvement
    • De Quervain’s tendonitis (both wrists): Improving. 15th week and still going, nearing 4th month, getting closer to getting 100% pain free ROM

    Wrists management/rehab (randomly all day in the office and at home)
    • 5x5s EPL stretch
    • 5x5s Wrist stretch
    • 5x5s wrist range-of-motion
    • 5x5s Tennis ball squeeze
    • 5x5s Handshake
    • Flexes, extensions, and rotations
    • Shoulder stretches

    Pre-hab (Includes Agile 8 - 4:15PM)
    • PVC Roll - Hamstrings, back
    • Cricket ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes, glute/piriformis myofacial release w/ static stretch, pectorals
    • "The stick" - IT band, abductors to vastus medialis
    • Double ended dildo - QL
    • Rollovers into “V” sits (10x)
    • Fire hydrant circles (10x)
    • Mountain climbers (20)
    • Groiners (10x)
    • Static hip flexor stretch (3x10s)
    • Rock bottom squat stretch

    Plate on palm underhand internal/external rotation
    • 10x10kg
    • 10x10kg
    • 10x10kg
    • 10x10kg

    Plate external cuff rotation
    • 10x10kg
    • 10x10kg
    • 10x10kg
    • 10x10kg

    Band pull apart overhead
    • 10x1in.
    • 10x1in.
    • 10x1in.
    • 10x1in.

    Band pull apart
    • 10x1in.
    • 10x1in.
    • 10x1in.
    • 10x1in.

    Reverse sled pulls using prowler on 18m pitch
    • 36mx60kg
    • 36mx60kg
    • 36mx60kg
    • 36mx100kg
    • 36mx100kg
    • 36mx140kg
    • 36mx180kg
    • 36mx220kg
    • 36mx240kg
    • 36mx250kg
    • 36mx250kg
    • 36mx220kg
    • 36mx180kg
    • 36mx140kg
    • 36mx140kg

    Barbell back squat
    • 4xBar
    • 4x40kg
    • 4x40kg
    • 4x60kg
    • 4x70kg
    • 4x80kg
    • 4x80kg
    • 4x60kg

    Dumbbell incline flye
    • 10x20kg
    • 10x20kg
    • 10x25kg
    • 10x25kg

    SUPERSET

    EZ BarbrocurlZ
    • 10x20kg
    • 10x20kg
    • 10x25kg
    • 10x25kg

    Cool down rehab (7:00PM)
    • PVC Roll - Hamstrings, back
    • Cricket ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes, glute/piriformis myofacial release w/ static stretch, and pectorals
    • "The stick" - IT band, abductors to vastus medialis
    • Double ended dildo - QL
    • Rollovers into “V” sits (10x)
    • Static hip flexor stretch (3x10s)

    Dumbbell side on bench internal cuff rotation
    • 10x9kg
    • 10x9kg
    • 10x9kg
    • 10x9kg

    Dumbbell side on bench external cuff rotation
    • 10x9kg
    • 10x9kg
    • 10x9kg
    • 10x9kg

    QL Management
    • QL stretch

    Notes
    Got carried away with the sled pulls, another 20kg more from last weeks numbers. Plenty of "the stick" pressure point release on quads in between sets over 200kg. Slowly and cautiously tapering up with squats, will stick to 80kg only this week but tonight it felt OK. Maybe just a slight hint, ever so slightly of the abdominal tear injury. That or I was imagining it. Accessory work only as a follow up from yesterday. I was as low as 69.7kg at the end of last week. I ate up more than what I already normally consume on weekends and got myself up to 72.7kg by the end of Sunday. Tuesday today, already down to 71.5kg, and I have continued eating a lot. On the plus side, I’m on a roll with my bogs, all massive and ratemypoo worthy.
    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
    Reply With Quote

  5. #905
    Registered User ChinoZ32's Avatar
    Join Date: Apr 2010
    Location: ACT, Australia
    Age: 44
    Posts: 1,331
    Rep Power: 386
    ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50)
    ChinoZ32 is offline
    Week 129 (Week 15 of De Quervain's Tendinotis) - Day 3 - 25/06/2014

    Rest/Recovery
    I’ve been pretty alert lately, minimal coffee, maybe the green tea has been helping. Only clocked 5hrs 2mins of sleep, I had to wake up around 5AM to make special preparations for the birthday girl before she woke up.

    Damage control
    QL or SIJ right side has been playing up and seems only to be in the morning when I get out of bed. Mobility not affected, the feeling of tightness is just evident and only when driving and sitting down. This desk job and set up isn’t optimal.
    • Shoulder mobility due to subscap tear: Rehab in progress, rotator cuff movements getting stronger, good progress, lifestyle improvement
    • De Quervain’s tendonitis (both wrists): Improving. 15th week and still going, nearing 4th month, getting closer to getting 100% pain free ROM

    Wrists management/rehab (randomly all day in the office and at home)
    • 5x5s EPL stretch
    • 5x5s Wrist stretch
    • 5x5s wrist range-of-motion
    • 5x5s Tennis ball squeeze
    • 5x5s Handshake
    • Flexes, extensions, and rotations
    • Shoulder stretches

    Pre-hab (Includes Agile 8 - 5:20PM)
    • PVC Roll - Hamstrings, back
    • Cricket ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes, glute/piriformis myofacial release w/ static stretch, pectorals
    • "The stick" - IT band, abductors to vastus medialis
    • Double ended dildo - QL
    • Rollovers into “V” sits (10x)
    • Fire hydrant circles (10x)
    • Mountain climbers (20)
    • Groiners (10x)
    • Static hip flexor stretch (3x10s)
    • Rock bottom squat stretch

    Plate on palm underhand internal/external rotation
    • 10x10kg
    • 10x10kg
    • 10x10kg
    • 10x10kg

    Plate external cuff rotation
    • 10x10kg
    • 10x10kg
    • 10x10kg
    • 10x10kg

    Band pull apart overhead
    • 10x1in.
    • 10x1in.
    • 10x1in.
    • 10x1in.

    Band pull apart
    • 10x1in.
    • 10x1in.
    • 10x1in.
    • 10x1in.

    Barbell sumo deadlift - 1cm. mats (form practice)
    • 3xBar
    • 3xBar
    • 3xBar
    • 3x70kg
    • 3x70kg
    • 3x70kg
    • 3x120kg
    • 3x120kg
    • 3x120kg
    • 3x170kg
    • 3x170kg
    • 3x170kg
    • 3x180kg
    • 3x180kg
    • 3x180kg
    • 3x120kg
    • 3x120kg
    • 3x120kg
    • 3x160kg
    • 3x160kg
    • 3x170kg
    • 3x180kg
    • 3x190kg (belt on)
    • 2x200kg (belt on)
    • 3x160kg

    Barbell deficit deadlift - 4in. block
    • 5x70kg
    • 5x70kg
    • 5x70kg
    • 5x110kg
    • 5x110kg

    DumbbrocurlZ
    • 10x18kg
    • 10x18kg
    • 10x18kg
    • 10x20kg
    • 10x20kg

    Cool down rehab (8:00PM)
    • PVC Roll - Hamstrings, back
    • Cricket ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes, glute/piriformis myofacial release w/ static stretch, and pectorals
    • "The stick" - IT band, abductors to vastus medialis
    • Double ended dildo - QL
    • Rollovers into “V” sits (10x)
    • Static hip flexor stretch (3x10s)

    Dumbbell side on bench internal cuff rotation
    • 10x9kg
    • 10x9kg
    • 10x9kg
    • 10x9kg

    Dumbbell side on bench external cuff rotation
    • 10x9kg
    • 10x9kg
    • 10x9kg
    • 10x9kg

    QL Management
    • QL stretch

    Notes
    Early start, needed to stay back, 10hrs on the dot for office time. Still did OK with training, not heavy, strictly form practice. I had a challenging activating my lats, very soft throughout the night. Lat activation only kicked in at around set 21 when I started to add more weight again. Going to be a late night in general, purposely going to sleep in tomorrow and leave early tomorrow as well. I have some land contract to sign just before work is done.
    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
    Reply With Quote

  6. #906
    Registered User ChinoZ32's Avatar
    Join Date: Apr 2010
    Location: ACT, Australia
    Age: 44
    Posts: 1,331
    Rep Power: 386
    ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50)
    ChinoZ32 is offline
    Week 129 (Week 15 of De Quervain's Tendinotis) - Day 4 - 26/06/2014

    Rest/Recovery
    Extremely late night, but still slept the **** in. 5hrs 51mins, it ain’t going to be a 10hr day today, more like a 4.5hrs, LULZ.
    Edit: Builder/architect haven’t finalised yet, all good.

    Damage control
    Legs are a bit shock nervy, mild. A non-issue, good to go for today. Shoulders and upper back have been a bit nervy too, just mild also but treating with caution as I have been feeling extremely sore in the neck area at the start of the week. I’ve been massaging it yesterday and it is 80% improved today so that’s good. QL/SIJ have behaved pretty well today in the office and during driving to and from work.
    • Shoulder mobility due to subscap tear: Rehab in progress, rotator cuff movements getting stronger, good progress, lifestyle improvement
    • De Quervain’s tendonitis (both wrists): Improving. 15th week and still going, nearing 4th month, close to 100% pain free ROM

    Wrists management/rehab (randomly all day in the office and at home)
    • 5x5s EPL stretch
    • 5x5s Wrist stretch
    • 5x5s wrist range-of-motion
    • 5x5s Tennis ball squeeze
    • 5x5s Handshake
    • Flexes, extensions, and rotations
    • Shoulder stretches

    Pre-hab (Includes Agile 8 - 4:20PM)
    • PVC Roll - Hamstrings, back
    • Cricket ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes, glute/piriformis myofacial release w/ static stretch, pectorals
    • "The stick" - IT band, abductors to vastus medialis
    • Double ended dildo - QL
    • Rollovers into “V” sits (10x)
    • Fire hydrant circles (10x)
    • Mountain climbers (20)
    • Groiners (10x)
    • Static hip flexor stretch (3x10s)
    • Rock bottom squat stretch

    Plate on palm underhand internal/external rotation
    • 10x10kg
    • 10x10kg
    • 10x10kg
    • 10x10kg

    Plate external cuff rotation
    • 10x10kg
    • 10x10kg
    • 10x10kg
    • 10x10kg

    Band pull apart overhead
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.

    Band pull apart
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.

    Barbell squat (testing abdominal tissue tear injury)
    • 4xBar
    • 4xBar
    • 4x40kg
    • 4x40kg
    • 4x60kg
    • 4x60kg
    • 4x80kg
    • 4x80kg
    • 4x60kg
    • 4x60kg

    Barbell dead press (was advised of proper name - bar starting point static on chest)
    • 3xBar
    • 3xBar
    • 3x40kg
    • 3x40kg
    • 3x60kg
    • 3x60kg
    • 3x70kg
    • 3x80kg
    • 3x90kg (slower than expected)
    • 2x100kg
    • 3x80kg
    • 3x80kg
    • 3x80kg
    • 3x80kg
    • 3x80kg (getting some speed back, testing increase again)
    • 2x90kg (lol nope)
    • 3x80kg
    • 3x80kg
    • 3x80kg
    • 3x80kg

    SUPERSET

    Straight leg raise (lower back decompression)
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4

    Barbell bench press
    • 20x40kg
    • 20x60kg
    • 10x80kg
    • 17x60kg
    • 15x60kg

    Straight leg raise (lower back decompression)
    • 4
    • 4
    • 4
    • 4
    • 4

    Glute hamstring raise
    • 10
    • 10
    • 15
    • 20
    • 25

    BarbrocurlZ
    • 10xBar
    • 10xBar
    • 10x30kg
    • 10x30kg

    Cool down rehab (7:05PM)
    • PVC Roll - Hamstrings, back
    • Cricket ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes, glute/piriformis myofacial release w/ static stretch, and pectorals
    • "The stick" - IT band, abductors to vastus medialis
    • Double ended dildo - QL
    • Rollovers into “V” sits (10x)
    • Static hip flexor stretch (3x10s)

    Dumbbell side on bench internal cuff rotation
    • 10x9kg
    • 10x9kg
    • 10x9kg
    • 10x9kg

    Dumbbell side on bench external cuff rotation
    • 10x9kg
    • 10x9kg
    • 10x9kg
    • 10x9kg

    QL Management
    • QL stretch

    Notes
    Interesting day. I felt I was ready to replicate press training that occurred Monday and felt pretty refreshed to discover it was all a lie. 40 sets heavy on Monday was probably my limit, tonight to finish off with 65 sets total for the week. Squat testing was also clear, no recurring abdominal tissue tear so far, being sensible. Planning to stick to no more than 90kg next week. The nervy sensation mentioned in Damage Control notes for legs pretty much went away throughout the day the more I move around. Squats just finished it off.
    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
    Reply With Quote

  7. #907
    Registered User ChinoZ32's Avatar
    Join Date: Apr 2010
    Location: ACT, Australia
    Age: 44
    Posts: 1,331
    Rep Power: 386
    ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50)
    ChinoZ32 is offline
    Week 130 (Week 16 of De Quervain's Tendinotis) - Day 1 - 30/06/2014

    Rest/Recovery
    Plenty of rest and plenty of sleep over the weekend. Neck/shoulders still sore over the weekend so I wasn’t so hesitant on making the weekend a completely passive recovery weekend with zero training and lots of eating and sleeping. Last night clocked at a low 5hrs 8mins, OK throughout the morning, sleepy sleepies starting from 1PM.

    Damage control
    Left side shoulder/neck and traps still quite sore. I might hold back a little on pressing a little this week. Hip rear left and right a bit nervy with impingements every now and then. Not sure what it is.
    • Shoulder mobility due to subscap tear: Rehab in progress, moderately sore still from last week
    • De Quervain’s tendonitis (both wrists): Improving. 4th ****ing month, still not able to achieve 100% pain-free ROM, getting there

    Wrists management/rehab (randomly all day in the office and at home)
    • 5x5s EPL stretch
    • 5x5s Wrist stretch
    • 5x5s wrist range-of-motion
    • 5x5s Tennis ball squeeze
    • 5x5s Handshake
    • Flexes, extensions, and rotations
    • Shoulder stretches

    Pre-hab (Includes Agile 8 - 5:15PM)
    • PVC Roll - Hamstrings, back
    • Cricket ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes, glute/piriformis myofacial release w/ static stretch, pectorals
    • "The stick" - IT band, abductors to vastus medialis
    • Double ended dildo - QL
    • Rollovers into “V” sits (10x)
    • Fire hydrant circles (10x)
    • Mountain climbers (20)
    • Groiners (10x)
    • Static hip flexor stretch (3x10s)
    • Rock bottom squat stretch

    Plate on palm underhand internal/external rotation
    • 10x10kg
    • 10x10kg
    • 10x10kg
    • 10x10kg

    Plate external cuff rotation
    • 10x10kg
    • 10x10kg
    • 10x10kg
    • 10x10kg

    Band pull apart overhead
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.

    Band pull apart
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.

    Barbell squat (testing abdominal tissue tear injury)
    • 4xBar
    • 4xBar
    • 4x40kg
    • 4x40kg
    • 4x60kg
    • 4x60kg
    • 4x70kg
    • 4x70kg
    • 4x80kg
    • 4x80kg
    • 4x90kg
    • 4x90kg
    • 4x90kg
    • 4x90kg
    • 4x80kg
    • 4x80kg

    Barbell sumo deadlift on 1cm mats (form test/grind)
    • 3xBar
    • 3xBar
    • 3x70kg
    • 3x70kg
    • 3x120kg
    • 3x120kg
    • 3x170kg
    • 3x170kg
    • 3x190kg
    • 3x210kg
    • 1x220kg
    • 3x170kg
    • 3x170kg
    • 3x190kg
    • 3x190kg

    Barbell deficit deadlift
    • 3x120kg
    • 3x120kg
    • 3x120kg
    • 5x120kg

    Cool down rehab (8:00PM)
    • PVC Roll - Hamstrings, back
    • Cricket ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes, glute/piriformis myofacial release w/ static stretch, and pectorals
    • "The stick" - IT band, abductors to vastus medialis
    • Double ended dildo - QL
    • Rollovers into “V” sits (10x)
    • Static hip flexor stretch (3x10s)

    Dumbbell side on bench internal cuff rotation
    • 10x9kg
    • 10x9kg
    • 10x9kg
    • 10x9kg

    Dumbbell side on bench external cuff rotation
    • 10x9kg
    • 10x9kg
    • 10x9kg
    • 10x9kg

    QL Management
    • QL stretch

    Notes
    Busy day, less than optimal sleep, managing home contracts while in gym, I got less volume done than I had planned. Squats and deadlift day, all week. Squat test successful, no aggravations on abdominal tear and test felt easy. Shoulders will be resting so no press work. Pull work was solid, I hung around the 170kg - 190kg territory for too long, even the 210kg was very tight and solid and by how quickly and tightly I moved the 220kg would have been a breeze but I ran out of bacon.
    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
    Reply With Quote

  8. #908
    Registered User ChinoZ32's Avatar
    Join Date: Apr 2010
    Location: ACT, Australia
    Age: 44
    Posts: 1,331
    Rep Power: 386
    ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50)
    ChinoZ32 is offline
    Week 130 (Week 16 of De Quervain's Tendinotis) - Day 2 - 01/07/2014

    Rest/Recovery
    One more night like last night for tomorrow the third night of the week then I would have enough sleeps for two nights. Exhausted from the get go, 5hrs on the dot of accumulated sleep from last night.

    Damage control
    Neck much better. Left shoulder improved, still no pressing. Ready for another squat and deadlift day. I might be strapping for all of the session, hands are extremely tender from moving 5,800kg+ last night from deadlifts alone.
    • Shoulder mobility due to subscap tear: Rehab in progress, moderately sore still from last week
    • De Quervain’s tendonitis (both wrists): Improving. 4th ****ing month, still not able to achieve 100% pain-free ROM, getting there

    Wrists management/rehab (randomly all day in the office and at home)
    • 5x5s EPL stretch
    • 5x5s Wrist stretch
    • 5x5s wrist range-of-motion
    • 5x5s Tennis ball squeeze
    • 5x5s Handshake
    • Flexes, extensions, and rotations
    • Shoulder stretches

    Pre-hab (Includes Agile 8 - 4:15PM)
    • PVC Roll - Hamstrings, back
    • Cricket ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes, glute/piriformis myofacial release w/ static stretch, pectorals
    • "The stick" - IT band, abductors to vastus medialis
    • Double ended dildo - QL
    • Rollovers into “V” sits (10x)
    • Fire hydrant circles (10x)
    • Mountain climbers (20)
    • Groiners (10x)
    • Static hip flexor stretch (3x10s)
    • Rock bottom squat stretch

    Plate on palm underhand internal/external rotation
    • 10x10kg
    • 10x10kg
    • 10x10kg
    • 10x10kg

    Plate external cuff rotation
    • 10x10kg
    • 10x10kg
    • 10x10kg
    • 10x10kg

    Band pull apart overhead
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.

    Band pull apart
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.

    Barbell squat (testing abdominal tissue tear injury)
    • 4xBar
    • 4xBar
    • 4x40kg
    • 4x40kg
    • 4x60kg
    • 4x60kg
    • 4x80kg
    • 4x80kg
    • 4x90kg
    • 4x90kg
    • 4x90kg
    • 4x90kg
    • 4x80kg
    • 4x80kg
    • 4x80kg

    Barbell conventional 4in. block pull (speed and tightness work)
    • 3xBar
    • 3xBar
    • 3x70kg
    • 3x70kg
    • 3x120kg
    • 3x120kg
    • 3x170kg
    • 3x200kg
    • 3x170kg
    • 3x170kg
    • 3x170kg
    • 3x170kg
    • 3x170kg
    • 3x120kg
    • 3x120kg

    Dumbbell incline flye
    • 10x18kg
    • 10x18kg
    • 10x20kg
    • 20x20kg
    • 30x20kg
    • 25x20kg (distracted)
    • 20x20kg
    • 40x30kg

    SUPERSET

    Back raise body weight
    • 10
    • 10
    • 10
    • 20
    • 30
    • 40
    • 20
    • 40

    SUPERSET

    EZ Bar curl
    • 10xBar
    • 10xBar
    • 10x30kg
    • 15x30kg
    • 20x30kg
    • 15x30kg
    • 10x30kg
    • 20x30kg

    Cool down rehab (7:10PM)
    • PVC Roll - Hamstrings, back
    • Cricket ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes, glute/piriformis myofacial release w/ static stretch, and pectorals
    • "The stick" - IT band, abductors to vastus medialis
    • Double ended dildo - QL
    • Rollovers into “V” sits (10x)
    • Static hip flexor stretch (3x10s)

    Dumbbell side on bench internal cuff rotation
    • 10x9kg
    • 10x9kg
    • 10x9kg
    • 10x9kg

    Dumbbell side on bench external cuff rotation
    • 10x9kg
    • 10x9kg
    • 10x9kg
    • 10x9kg

    QL Management
    • QL stretch

    Notes
    Squat work felt easy, and I won’t be pushing past 90kg this week. All clear with abdominal tissue tear with no signs of recurrence, I just have to be as cautious as I have been. 2nd deadlift day in a row, body feels battered but still persisted with triples. Plenty of time for accessory work towards the end. Schedule is much better, so I should get some better and longer time for rest tonight.
    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
    Reply With Quote

  9. #909
    Registered User ChinoZ32's Avatar
    Join Date: Apr 2010
    Location: ACT, Australia
    Age: 44
    Posts: 1,331
    Rep Power: 386
    ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50)
    ChinoZ32 is offline
    Week 130 (Week 16 of De Quervain's Tendinotis) - Day 3 - 02/07/2014

    Rest/Recovery
    Improved, 5hrs 50mins clocked last night. No sleepiness.

    Damage control
    Good to go. QL tightness on right side once or twice after getting out of the car driving to work, only in the morning, otherwise all good.
    • Shoulder mobility due to subscap tear: Rehab in progress, moderately sore still from last week
    • De Quervain’s tendonitis (both wrists): Improving. 4th ****ing month, still not able to achieve 100% pain-free ROM, getting there

    Wrists management/rehab (randomly all day in the office and at home)
    • 5x5s EPL stretch
    • 5x5s Wrist stretch
    • 5x5s wrist range-of-motion
    • 5x5s Tennis ball squeeze
    • 5x5s Handshake
    • Flexes, extensions, and rotations
    • Shoulder stretches

    Pre-hab (Includes Agile 8 - 4:15PM)
    • PVC Roll - Hamstrings, back
    • Cricket ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes, glute/piriformis myofacial release w/ static stretch, pectorals
    • "The stick" - IT band, abductors to vastus medialis
    • Double ended dildo - QL
    • Rollovers into “V” sits (10x)
    • Fire hydrant circles (10x)
    • Mountain climbers (20)
    • Groiners (10x)
    • Static hip flexor stretch (3x10s)
    • Rock bottom squat stretch
    • Broomstick dislocations and half circles

    Plate on palm underhand internal/external rotation
    • 10x10kg
    • 10x10kg
    • 10x10kg
    • 10x10kg

    Plate external cuff rotation
    • 10x10kg
    • 10x10kg
    • 10x10kg
    • 10x10kg

    Band pull apart overhead
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.

    Band pull apart
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.

    Barbell squat (testing abdominal tissue tear injury)
    • 4xBar
    • 4xBar
    • 4x40kg
    • 4x40kg
    • 4x60kg
    • 4x60kg
    • 4x80kg
    • 4x80kg
    • 4x90kg
    • 4x90kg
    • 4x90kg
    • 4x90kg
    • 4x80kg
    • 4x80kg
    • 4x80kg

    Barbell hip thrust - static 2 second count pause on top)
    • 5x60kg
    • 5x60kg
    • 5x100kg
    • 5x100kg
    • 5x140kg
    • 5x140kg
    • 5x140kg
    • 5x140kg
    • 5x100kg
    • 5x100kg
    • 5x100kg
    • 5x100kg
    • 5x100kg
    • 5x100kg
    • 5x100kg

    Trap bar deadlift
    • 4x80kg
    • 4x80kg
    • 4x80kg
    • 4x130kg
    • 4x180kg
    • 4x210kg
    • 4x230kg (last minute strap on left hand on 4th repetition)
    • 3x250kg (straps, too much deadlifting for my grip to handle)
    • 4x250kg (missed 4x last set from interruption)
    • 5x180kg

    Cool down rehab (7:10PM)
    • PVC Roll - Hamstrings, back
    • Cricket ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes, glute/piriformis myofacial release w/ static stretch, and pectorals
    • "The stick" - IT band, abductors to vastus medialis
    • Double ended dildo - QL
    • Rollovers into “V” sits (10x)
    • Static hip flexor stretch (3x10s)

    Dumbbell side on bench internal cuff rotation
    • 10x9kg
    • 10x9kg
    • 10x9kg
    • 10x9kg

    Dumbbell side on bench external cuff rotation
    • 10x9kg
    • 10x9kg
    • 10x9kg
    • 10x9kg

    QL Management
    • QL stretch

    Notes
    Good progress on squats, 3rd day in a row of testing maintaining my original planned load and volume and zero signs of abdominal tear recurrence. Hip thrust holds felt solid. Trap bar deadlifts were also solid, and I’m pleased with improved lat activation. Tonight is the best (although not yet optimal) lat activation I’ve had all week. I miscounted 4x230kg and I thought I was doing 4x200kg, and surprisingly, third day of deadlifts, I could still manage 4x250kg. I did plenty of GHR holds also every now and then to keep hamstrings and glutes activated.
    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
    Reply With Quote

  10. #910
    Registered User ChinoZ32's Avatar
    Join Date: Apr 2010
    Location: ACT, Australia
    Age: 44
    Posts: 1,331
    Rep Power: 386
    ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50)
    ChinoZ32 is offline
    Week 130 (Week 16 of De Quervain's Tendinotis) - Day 4 - 03/07/2014

    Rest/Recovery
    5hrs 45mins, can’t seem to maintain over 6hrs lately.

    Damage control
    No QL incidents. Body feeling battered. Glutes are crying from yesterday’s hip thrust static holds. Three days straight of varying deadlifts is affecting entire body.
    • Shoulder mobility due to subscap tear: Rehab in progress, improving
    • De Quervain’s tendonitis (both wrists): Improving. 4th ****ing month, still not able to achieve 100% pain-free ROM, getting there

    Wrists management/rehab (randomly all day in the office and at home)
    • 5x5s EPL stretch
    • 5x5s Wrist stretch
    • 5x5s wrist range-of-motion
    • 5x5s Tennis ball squeeze
    • 5x5s Handshake
    • Flexes, extensions, and rotations
    • Shoulder stretches

    Pre-hab (Includes Agile 8 - 4:30PM)
    • PVC Roll - Hamstrings, back
    • Cricket ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes, glute/piriformis myofacial release w/ static stretch, pectorals
    • "The stick" - IT band, abductors to vastus medialis
    • Double ended dildo - QL
    • Rollovers into “V” sits (10x)
    • Fire hydrant circles (10x)
    • Mountain climbers (20)
    • Groiners (10x)
    • Static hip flexor stretch (3x10s)
    • Rock bottom squat stretch

    Plate on palm underhand internal/external rotation
    • 10x10kg
    • 10x10kg
    • 10x10kg
    • 10x10kg

    Plate external cuff rotation
    • 10x10kg
    • 10x10kg
    • 10x10kg
    • 10x10kg

    Band pull apart overhead
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.

    Band pull apart
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.

    Barbell paused squat (testing abdominal tissue tear injury)
    • 4xBar
    • 4xBar
    • 4x40kg
    • 4x40kg
    • 4x60kg
    • 4x60kg
    • 4x80kg
    • 4x80kg
    • 4x90kg
    • 4x90kg
    • 4x90kg
    • 4x90kg
    • 4x80kg (feeling some pulsating pinch, minor, and not during)
    • 4x80kg
    • 4x80kg

    Barbell deadlift 3 second count static hold bar below knees
    • 3xBar
    • 3xBar
    • 3x60kg
    • 3x60kg
    • 3x100kg
    • 3x100kg
    • 3x100kg
    • 3x100kg
    • 3x60kg
    • 3x60kg

    Dumbbell pull over
    • 10x15kg
    • 10x15kg
    • 10x25kg
    • 10x25kg
    • 5x35kg
    • 5x35kg
    • 5x42.5kg
    • 5x42.5kg
    • 2x50kg
    • 3x50kg
    • 5x50kg (had to get a girl to hold my knees down, much better @ balancing)
    • 5x50kg
    • 5x35kg
    • 5x35kg
    • 5x35kg

    SUPERSET

    EZBrocurlZ
    • 10xBar
    • 10xBar
    • 5x30kg
    • 5x30kg
    • 8x30kg
    • 8x30kg
    • 10x30kg
    • 10x30kg
    • 10x30kg
    • 10x30kg
    • 10x30kg
    • 10x30kg
    • 10x30kg
    • 10x30kg
    • 10x30kg

    Back raise (decompression)
    • 10
    • 20
    • 30
    • 30

    Glute hamstring raise
    • 20
    • 20
    • 30
    • 30

    Cool down rehab (7:20PM)
    • PVC Roll - Hamstrings, back
    • Cricket ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes, glute/piriformis myofacial release w/ static stretch, and pectorals
    • "The stick" - IT band, abductors to vastus medialis
    • Double ended dildo - QL
    • Rollovers into “V” sits (10x)
    • Static hip flexor stretch (3x10s)

    Dumbbell side on bench internal cuff rotation
    • 10x9kg
    • 10x9kg
    • 10x9kg
    • 10x9kg

    Dumbbell side on bench external cuff rotation
    • 10x9kg
    • 10x9kg
    • 10x9kg
    • 10x9kg

    QL Management
    • QL stretch

    Notes
    Squat testing work went well, zero signs of abdominal tear resurfacing. But that’s my limit so far, 4 days straight of light work. I started feeling some mild impingement in right side QL/SIJ (unsure). But I only say light because I can still do full sets and pausing every repetition. Deads were very light, surprisingly grip was fine even after 4 straight days of deadlift variation. Lots of accessory work after that, pull overs were strong. Tomorrow and the rest of the week will just be accessory and active recovery stuff, still high volume.
    Nutritionally I have been solidly hovering at 71.2kg, waist size will move between 30in. to 31in. Tonight weight-in was at 70.8kg, which to think of it, is quite a good achievement for me considering I am still over 70kg. At around 30in. waist in the past I’d always be 68kg - 69kg. And I’m far from dieting, I still eat a **** load. Evidence with high consumption is the size of my bog sizes, and their ability to block industrial toilets and I did one today, I’ve lost count how many toilets I’ve blocked this year now. So preemptively, after dinner, I downed 8 dirty bars which nobody eats in the house anyway (get them for free). Each bar has about 250 calories, so you do the maths. Preemptiveness done right I reckon.
    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
    Reply With Quote

  11. #911
    Registered User ChinoZ32's Avatar
    Join Date: Apr 2010
    Location: ACT, Australia
    Age: 44
    Posts: 1,331
    Rep Power: 386
    ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50)
    ChinoZ32 is offline
    Week 130 (Week 16 of De Quervain's Tendinotis) - Day 5 - 04/07/2014

    Rest/Recovery
    4hrs 31mins clocked. The weekend is here, I’ll get the chance to sleep in. Not planning on anything big today after work, mostly accessory movements only. Slow start to the day, occasionally sleepy at work, expected I suppose with sub-optimal sleep.

    Damage control
    Good to ****ing go. Sore all over, but that’s part of it. Heavy pullovers last night has given me nice surprise abdominal DOMS this morning as I did a stretch. The abdominal stretch I can get out of heavy pull overs is awesome, I will incorporate these more often.
    • Shoulder mobility due to subscap tear: Rehab in progress, improving
    • De Quervain’s tendonitis (both wrists): Improving. 4th ****ing month, still not able to achieve 100% pain-free ROM, getting there

    Wrists management/rehab (randomly all day in the office and at home)
    • 5x5s EPL stretch
    • 5x5s Wrist stretch
    • 5x5s wrist range-of-motion
    • 5x5s Tennis ball squeeze
    • 5x5s Handshake
    • Flexes, extensions, and rotations
    • Shoulder stretches

    Pre-hab (Includes Agile 8 - 5:00PM)
    • PVC Roll - Hamstrings, back
    • Cricket ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes, glute/piriformis myofacial release w/ static stretch, pectorals
    • "The stick" - IT band, abductors to vastus medialis
    • Double ended dildo - QL
    • Rollovers into “V” sits (10x)
    • Fire hydrant circles (10x)
    • Mountain climbers (20)
    • Groiners (10x)
    • Static hip flexor stretch (3x10s)
    • Rock bottom squat stretch

    Plate on palm underhand internal/external rotation
    • 10x10kg
    • 10x10kg
    • 10x10kg
    • 10x10kg

    Plate external cuff rotation
    • 10x10kg
    • 10x10kg
    • 10x10kg
    • 10x10kg

    Band pull apart overhead
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.

    Band pull apart
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.

    Barbell wide stance squat (testing a new variation, wide stance and low bar)
    • 4xBar
    • 4xBar
    • 4xBar
    • 4x40kg
    • 4x40kg
    • 4x40kg
    • 4x60kg
    • 4x60kg
    • 4x60kg
    • 4x80kg
    • 4x80kg
    • 4x60kg

    Chest assisted row
    • 20x20kg
    • 20x20kg
    • 20x20kg
    • 20x20kg
    • 20x20kg

    Sled pull
    • 36mx80kg (ZERGRUSH)
    • 36mx80kg "
    • 36mx120kg "
    • 36mx120kg "
    • 36mx160kg "
    • 36mx160kg "
    • 36mx200kg
    • 36mx200kg
    • 36mx230kg
    • 36mx250kg
    • 36mx270kg
    • 36mx290kg
    • 36mx300kg
    • 36mx190kg (ZERGRUSH)
    • 36mx190kg

    L-Sit pull up static hold on top
    • 5xBW
    • 5xBW
    • 5xBW
    • 5xBW

    DumbbrocurlZ
    • 10x18kg
    • 10x18kg
    • 10x20kg
    • 10x20kg

    Front plate hold paused squat (testing)
    • 5x5kg
    • 5x10kg

    Cool down rehab (7:50PM)
    • PVC Roll - Hamstrings, back
    • Cricket ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes, glute/piriformis myofacial release w/ static stretch, and pectorals
    • "The stick" - IT band, abductors to vastus medialis
    • Double ended dildo - QL
    • Rollovers into “V” sits (10x)
    • Static hip flexor stretch (3x10s)

    Dumbbell side on bench internal cuff rotation
    • 10x9kg
    • 10x9kg
    • 10x9kg
    • 10x9kg

    Dumbbell side on bench external cuff rotation
    • 10x9kg
    • 10x9kg
    • 10x9kg
    • 10x9kg

    QL Management
    • QL stretch

    Notes
    Late start, dealing with broker, solicitors appointment, and builder. Session surprisingly went well considering 4.5hrs of recorded sleep, but a negative because this is an old pattern where body adapts well enough even with lack of sleep, as low as 3hrs. Low bar wide stance squat went well. Rows while waiting for tack to be available. Extremely surprised with leg strength with sled pulls. Three weeks, first week with 200kg at slow speed, then approximately a 50kg increment the following week at 250kg, same speed, then tonight at another 50kg at 300kg total at the same speed, and less damage (I didn’t feel the urge to use “the stick” in between sets for deep pressure point). Strict paused L-sit pull ups weren’t a good idea for my left shoulder and neck, lesson learnt.
    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
    Reply With Quote

  12. #912
    Registered User ChinoZ32's Avatar
    Join Date: Apr 2010
    Location: ACT, Australia
    Age: 44
    Posts: 1,331
    Rep Power: 386
    ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50)
    ChinoZ32 is offline
    Week 131 (Week 17 of De Quervain's Tendinotis) - Day 1 - 07/07/2014 - DAY OFF

    A complete day off. The weekend was very balanced, had plenty of sleep and only trained once and very lightly. It was the usual slap in the face that happened where fatigue catches up with me. I was in bed for over 13 hours, registered sleep was 11hrs 19mins. I didn’t even want to fight or debate with myself whether I was going to go training or not.
    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
    Reply With Quote

  13. #913
    Registered User ChinoZ32's Avatar
    Join Date: Apr 2010
    Location: ACT, Australia
    Age: 44
    Posts: 1,331
    Rep Power: 386
    ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50)
    ChinoZ32 is offline
    Week 131 (Week 17 of De Quervain's Tendinotis) - Day 2 - 08/07/2014 - DAY OFF

    It was a near repeat of yesterday, plus I have more going on on top of work yet again, so I decided perhaps another day of zero training won’t do me any harm. 9.5hrs in bed, 8.5hrs of sleep time registered. I bet most people are expecting me to go into some sort of mental breakdown state from not training two days in a row. Actually, I’m surprised also, but my body obviously need some rest. I should be back from kicking my own arse tomorrow.
    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
    Reply With Quote

  14. #914
    Registered User ChinoZ32's Avatar
    Join Date: Apr 2010
    Location: ACT, Australia
    Age: 44
    Posts: 1,331
    Rep Power: 386
    ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50)
    ChinoZ32 is offline
    Week 131 (Week 17 of De Quervain's Tendinotis) - Day 3 - 09/07/2014

    Rest/Recovery
    When it counts, it doesn’t deliver. 5hrs 20mins clocked last night, sleepy today from 10AM onwards, definitely not a positive start from a short and completely passive rest.

    Damage control
    Lots of lower back soreness over the past few days of rest. I’m guessing is that the 8 hrs - 12hr sleep is causing plenty of lower back decompression overnight which somehow hurts me. This soreness subsides somewhat the more I move around, I could be wrong. I could really just have a really **** expensive bed.
    • Shoulder mobility due to subscap tear: Rehab in progress, issue evident and it seems to have become static this week
    • De Quervain’s tendonitis (both wrists): 17 weeks and still no 100% pain-free ROM, it flared up once last weekend after “fooling around”, one to two clear weeks and I’ll mark this clear

    Wrists management/rehab (randomly all day in the office and at home)
    • 5x5s EPL stretch
    • 5x5s Wrist stretch
    • 5x5s wrist range-of-motion
    • 5x5s Tennis ball squeeze
    • 5x5s Handshake
    • Flexes, extensions, and rotations
    • Shoulder stretches

    Pre-hab (Includes Agile 8 - 4:20PM)
    • PVC Roll - Hamstrings, back
    • Cricket ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes, glute/piriformis myofacial release w/ static stretch, pectorals
    • "The stick" - IT band, abductors to vastus medialis
    • Double ended dildo - QL
    • Rollovers into “V” sits (10x)
    • Fire hydrant circles (10x)
    • Mountain climbers (20)
    • Groiners (10x)
    • Static hip flexor stretch (3x10s)
    • Rock bottom squat stretch
    • Broomstick dislocations and half circles

    Plate on palm underhand internal/external rotation
    • 10x10kg
    • 10x10kg
    • 10x10kg
    • 10x10kg

    Plate external cuff rotation
    • 10x10kg
    • 10x10kg
    • 10x10kg
    • 10x10kg

    Band pull apart overhead
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.

    Band pull apart
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.

    Barbell squat (abdominal tear testing - no more than 100kg test this week)
    • 4xBar
    • 4xBar
    • 4x40kg
    • 4x40kg
    • 4x60kg
    • 4x60kg
    • 4x80kg
    • 4x80kg
    • 4x100kg
    • 4x100kg
    • 4x80kg
    • 4x80kg
    • 4x60kg
    • 4x60kg
    • 4x60kg

    Barbell sumo deadlift (speed and form work, no mats, slowly waking up)
    • 3xBar
    • 3xBar
    • 3x70kg
    • 3x70kg
    • 3x70kg
    • 3x120kg
    • 3x120kg (getting quicker, feeling tighter, and feeling more awake as I add more weight)
    • 3x170kg
    • 3x210kg (form becoming lazy, aiming to correct next set)
    • 1x220kg (missed the next two, wasted energy on what felt like a 60 second hold on top)
    • 3x170kg (regrouping, hands getting tender, strapping from here)
    • 3x190kg
    • 1x200kg (planned 3, experiencing low levels of bacon, if I wasn't already....)
    • 3x170kg (maybe not, quicker and tighter than before, form just goes to **** at 3x210kg+)
    • 3x170kg

    Barbell rack bench press (dead press, bar starting point below chest, load from start shared by chest and pins)
    • 3xBar
    • 3xBar
    • 3x40kg
    • 3x40kg
    • 3x60kg
    • 3x60kg
    • 3x80kg
    • 3x80kg (left shoulder not cool, will lower and stay at 60kg this week)

    SUPERSET

    Straight leg raise (lower back decompression)
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4

    Cool down rehab (7:20PM)
    • PVC Roll - Hamstrings, back
    • Cricket ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes, glute/piriformis myofacial release w/ static stretch, and pectorals
    • "The stick" - IT band, abductors to vastus medialis
    • Double ended dildo - QL
    • Rollovers into “V” sits (10x)
    • Static hip flexor stretch (3x10s)

    Dumbbell side on bench internal cuff rotation
    • 10x9kg
    • 10x9kg
    • 10x9kg
    • 10x9kg

    Dumbbell side on bench external cuff rotation
    • 10x9kg
    • 10x9kg
    • 10x9kg
    • 10x9kg

    QL Management
    • QL stretch

    Notes
    Considering not yet fully recovering from fatigue, and having the sleepies all day, today’s return session went well. Squat numbers on abdominal testing maintained with no signs of recurrence. Deadlifts still good in current circumstances, I’ll forgive the missed 220kg triples (again). Left shoulder still does not like heavy load on bench, I’ll stick to 60kg for the remainder of the week. I didn’t plan any numbers today and I was just going to stick with what I could manage, sensibly manage.
    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
    Reply With Quote

  15. #915
    Registered User ChinoZ32's Avatar
    Join Date: Apr 2010
    Location: ACT, Australia
    Age: 44
    Posts: 1,331
    Rep Power: 386
    ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50)
    ChinoZ32 is offline
    Week 131 (Week 17 of De Quervain's Tendinotis) - Day 4 - 10/07/2014

    Rest/Recovery
    Late to work (8:00AM), my body is still extremely slow to start in the morning with daytime tiredness. I’m clearly not fully recovered yet. Made myself sleep in this morning, I like to be at work ready to rock at around 7AM, but I had to use the time for extra sleep. Clocked 6hrs 8mins.
    Restarting melatonin intake starting today, same protocols will be used on my previous 2 week test.

    Damage control
    Lower back/SIJ better with non-extended period of sleep and more mobility in general. Body feels better (or maybe it’s in my head) for having returned to training.
    • Shoulder mobility due to subscap tear: Rehab in progress, issue evident and it seems to have become static this week
    • De Quervain’s tendonitis (both wrists): 17 weeks and still no 100% pain-free ROM, it flared up once last weekend after “fooling around”, one to two clear weeks and I’ll mark this clear

    Wrists management/rehab (randomly all day in the office and at home)
    • 5x5s EPL stretch
    • 5x5s Wrist stretch
    • 5x5s wrist range-of-motion
    • 5x5s Tennis ball squeeze
    • 5x5s Handshake
    • Flexes, extensions, and rotations
    • Shoulder stretches

    Pre-hab (Includes Agile 8 - 4:40PM)
    • PVC Roll - Hamstrings, back
    • Cricket ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes, glute/piriformis myofacial release w/ static stretch, pectorals
    • "The stick" - IT band, abductors to vastus medialis
    • Double ended dildo - QL
    • Agile 8
    • Rock bottom squat stretch
    • Broomstick dislocations and half circles

    Plate on palm underhand internal/external rotation
    • 10x10kg
    • 10x10kg
    • 10x10kg
    • 10x10kg

    Plate external cuff rotation
    • 10x10kg
    • 10x10kg
    • 10x10kg
    • 10x10kg

    Band pull apart overhead
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.

    Band pull apart
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.

    Barbell squat (abdominal tear testing - no more than 100kg test this week)
    • 4xBar
    • 4xBar
    • 4x40kg
    • 4x40kg
    • 4x60kg
    • 4x60kg
    • 4x80kg
    • 4x80kg
    • 4x100kg
    • 4x100kg
    • 4x100kg
    • 4x80kg
    • 4x80kg
    • 4x60kg
    • 4x60kg

    Trap bar deadlift (strapped, hands tender)
    • 3xBar (30kg)
    • 3xBar
    • 3x80kg
    • 3x80kg
    • 3x130kg
    • 3x130kg
    • 3x180kg
    • 3x230kg
    • 1x250kg
    • 3x180kg
    • 3x180kg
    • 3x180kg
    • 3x180kg
    • 3x130kg
    • 3x130kg

    Barbell rack bench press (dead press, bar starting point below chest, load from start shared by chest and pins - form grind)
    • 5xBar
    • 5xBar
    • 5x40kg
    • 5x40kg
    • 10x60kg
    • 10x60kg
    • 10x60kg
    • 10x60kg
    • 10x60kg

    SUPERSET

    Straight leg raise (lower back decompression)
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4
    • 4

    Brobell curlZ
    • 10xBar
    • 10xBar
    • 20xBar
    • 20xBar
    • 20xBar

    Cool down rehab (7:20PM)
    • PVC Roll - Hamstrings, back
    • Cricket ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes, glute/piriformis myofacial release w/ static stretch, and pectorals
    • "The stick" - IT band, abductors to vastus medialis
    • Double ended dildo - QL

    Dumbbell side on bench internal cuff rotation
    • 10x9kg
    • 10x9kg
    • 10x9kg
    • 10x9kg

    Dumbbell side on bench external cuff rotation
    • 10x9kg
    • 10x9kg
    • 10x9kg
    • 10x9kg

    Notes
    Squat numbers in load and repetitions met, no signs of abdominal tears returning. I have no excuses for the rest of the session. In my head I have my usual drive, but my body was just being a loose and sensitive vagina.

    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
    Reply With Quote

  16. #916
    Registered User ChinoZ32's Avatar
    Join Date: Apr 2010
    Location: ACT, Australia
    Age: 44
    Posts: 1,331
    Rep Power: 386
    ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50)
    ChinoZ32 is offline
    Week 131 (Week 17 of De Quervain's Tendinotis) - Day 5 - 11/07/2014

    Rest/Recovery
    Great sleep, second day of return to melatonin. This morning was more or less a repeat of yesterday and I extended my sleep even further. 7hrs 14mins clocked, nearly 2.5hrs above my recent average.

    Damage control
    All good, starting to get sore. Minor incident with QL but as usual, it always happens in the morning, after my first drive, and when I get out of the car. Clear the rest of the day
    • Shoulder mobility due to subscap tear: Rehab in progress, area is starting to get nervy at random times particularly after training
    • De Quervain’s tendonitis (both wrists): 17 weeks, nearing on 18 weeks, and still no 100% pain-free ROM

    Wrists management/rehab (randomly all day in the office and at home)
    • 5x5s EPL stretch
    • 5x5s Wrist stretch
    • 5x5s wrist range-of-motion
    • 5x5s Tennis ball squeeze
    • 5x5s Handshake
    • Flexes, extensions, and rotations
    • Shoulder stretches

    Dumbbell bench press (Start 5PM)
    • 20x18kg
    • 20x20kg
    • 20x30kg
    • 20x40kg
    • 10x50kg
    • 10x60kg
    • 8x70kg
    • 2x80kg
    • 8x70kg
    • 5x65kg
    • 8x60kg
    • 8x55kg
    • 8x50kg
    • 8x50kg
    • 12x45kg
    • 9x45kg
    • 16x40kg
    • 12x40kg
    • 12x40kg
    • 12x40kg
    • 9x40kg
    • 8x40kg
    • 10x35kg
    • 11x35kg
    • 9x35kg
    • 14x30kg
    • 11x30kg
    • 10x30kg
    • 14x30kg
    • 15x30kg

    Cable wide grip lat pull down
    • 20x30kg
    • 20x30kg
    • 10x40kg
    • 10x40kg
    • 10x40kg
    • 15x30kg
    • 20x30kg
    • 20x30kg
    • 20x30kg
    • 20x30kg

    DumbbrocurlZ
    • 10x18kg
    • 10x18kg
    • 10x20kg
    • 10x20kg
    • 10x20kg
    • 10x18kg
    • 10x18kg
    • 10x18kg
    • 10x18kg
    • 10x18kg

    Cable tricep push down rope extension
    • 10x20kg
    • 15x20kg
    • 15x20kg
    • 20x20kg
    • 10x20kg
    • 10x20kg

    Front plate raise
    • 10x5kg
    • 10x5kg
    • 10x10kg
    • 10x10kg

    Cable v-grip pull down
    • 20x20kg
    • 20x30kg
    • 20x35kg

    Barbell paused shrug
    • 10x60kg
    • 10x60kg
    • 10x100kg
    • 10x100kg
    • 8x140kg
    • 6x140kg
    • 10x100kg
    • 10x100kg

    Notes
    Only had room for 2hrs of training so I decided to **** pre-hab and pressure pointing and jump in and be a hero bro’ing it all up. It was quite relieving, despite the high volume, a sort of pleasant release. And some dude kept randomly, yet frequently yelling out “LIGHTWEIGHT BEBEEEEEEEEEEE!!”, and somewhat found the motivation to take my top off and get my ****ing swole on.

    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
    Reply With Quote

  17. #917
    Registered User ChinoZ32's Avatar
    Join Date: Apr 2010
    Location: ACT, Australia
    Age: 44
    Posts: 1,331
    Rep Power: 386
    ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50)
    ChinoZ32 is offline
    Week 131 (Week 17 of De Quervain's Tendinotis) - Day 6 - 12/07/2014

    Rest/Recovery
    Another great sleep, Day 3 of melatonin and combining ZMA and 5-HTP.

    Damage control
    Nothing new, just brostacularly sore from yesterdays swole fest.
    • Shoulder mobility due to subscap tear: Rehab in progress, area is starting to get nervy at random times particularly after training
    • De Quervain’s tendonitis (both wrists): 17 weeks, nearing on 18 weeks, and still no 100% pain-free ROM

    Leg extension
    • 20x33kg
    • 20x33kg
    • 10x54kg
    • 10x68kg
    • 10x68kg
    • 20x47kg
    • 20x47kg
    • 20x47kg
    • 20x40kg
    • 20x40kg

    Machine seated row
    • 20x33kg
    • 20x40kg
    • 15x54kg
    • 10x61kg
    • 10x68kg
    • 10x61kg
    • 15x54kg
    • 15x47kg
    • 20x40kg
    • 20x40kg

    Machine flye
    • 20x19kg (No go, pectorals too ****ed up from yesterday's 30 set failure, feels like muscles ripping off bone LUUUUULZ)

    Cable tricep v-bar push down
    • 20x16.25kg
    • 20x16.25kg
    • 20x21.25kg
    • 15x23.75kg
    • 15x26.25kg
    • 10x28.75kg
    • 10x31.25kg
    • 15x23.75kg
    • 20x23.75kg
    • 20x21.25kg

    Machine preacher curlZ
    • 20x25kg
    • 20x32kg
    • 15x39kg
    • 10x46kg
    • 10x53kg
    • 15x39kg
    • 15x39kg
    • 20x32kg
    • 20x32kg
    • 20x32kg

    Machine shoulder press
    • 20x15kg
    • 20x15kg
    • 20x15kg
    • 20x15kg

    Notes
    The gym I used last year temporarily, that I can see from my apartment, well I have a free membership now thanks to the wonderful gf. I decided to bro it up again today instead of doing my usual bodyweight and kettlebell work. All bro’ed out bro. The session crammed in 60 minutes.
    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
    Reply With Quote

  18. #918
    Registered User ChinoZ32's Avatar
    Join Date: Apr 2010
    Location: ACT, Australia
    Age: 44
    Posts: 1,331
    Rep Power: 386
    ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50)
    ChinoZ32 is offline
    Week 132 (Deload Week - Week 18 of De Quervain's Tendinotis) - Day 1 - 14/07/2014

    Rest/Recovery
    Nearly 6hrs clocked, and recovery/sleep was well within sufficient over the weekend ranging from 8 hrs to 9hrs per night. Not surprising, 5th day of melatonin intake going well. Can’t complain.

    Edit: A quick search shows short term use of 4 weeks isn't going to be effective in terms of treatment and 3 months or less of use is safe. My two weeks which was my first and last test, was probably not long enough. I'm going to extend this bitch to 2 months compared to the 2 weeks last time.
    Ref: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1490287/, http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1370968/, http://www.nejm.org/doi/full/10.1056...00010123431503

    Damage control
    Sore from the bro’weekend. All good to go otherwise.
    • Shoulder mobility due to subscap tear: Rehab in progress, issue still clearly evident, will work around it.
    • De Quervain’s tendonitis (both wrists): 18 weeks, still no 100% pain-free ROM. Got some photos taken as per request while having the bar in the front squat position last week, what I thought was 2 weeks off was shattered, I could barely bend wrist with bar only load. LUUUULZ.

    Wrists management/rehab (randomly all day in the office and at home)
    • 5x5s EPL stretch
    • 5x5s Wrist stretch
    • 5x5s wrist range-of-motion
    • 5x5s Tennis ball squeeze
    • 5x5s Handshake
    • Flexes, extensions, and rotations
    • Shoulder stretches

    Pre-hab (Includes Agile 8 - 4:15PM)
    • PVC Roll - Hamstrings, back
    • Cricket ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes, glute/piriformis myofacial release w/ static stretch, pectorals
    • Agile 8
    • Rock bottom squat stretch
    • Broomstick dislocations and half circles

    Plate on palm underhand internal/external rotation
    • 10x10kg
    • 10x10kg
    • 10x10kg
    • 10x10kg

    Plate external cuff rotation
    • 10x10kg
    • 10x10kg
    • 10x10kg
    • 10x10kg

    Band pull apart overhead
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.

    Band pull apart
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.

    Barbell squat (abdominal tear testing - no more than 100kg this week)
    • 3xBar
    • 3xBar
    • 3x40kg
    • 3x40kg
    • 3x60kg
    • 3x60kg
    • 3x80kg
    • 3x100kg
    • 7x100kg (slowed down speed, better movement and coordination)
    • 5x100kg
    • 5x60kg (paused)
    • 5x60kg (paused)

    Barbell sumo deadlift (speed and form work, 2xmats, < 1.5cm?)
    • 2xBar
    • 2xBar
    • 2x70kg
    • 2x70kg
    • 2x120kg
    • 2x120kg
    • 2x170kg
    • 2x220kg (second repetition faster/tighter)
    • [DEL]2x240kg[/DEL] 1x240kg (no 2nd, grip failed, straps next set)
    • [DEL]2x240kg[/DEL] (straps - no bacon)
    • [DEL]2x220kg[/DEL] (no bacon)
    • 3x170kg (reset)
    • 5x190kg (tightness restored)
    • 3x220kg (tightness maintained)
    • [DEL]2x240kg[/DEL] (no more bacon)
    • 5x170kg (belt off straps off)
    • 3x170kg
    • 5x170kg

    Barbell deficit conventional deadlift
    • 3x70kg
    • 3x70kg
    • 3x120kg
    • 3x120kg
    • 2x170kg (straps)
    • 1x170kg

    Cable v-bar lat pull down
    • 30x20kg
    • 30x20kg
    • 40x20kg
    • 40x20kg

    Barbell bench press
    • 40xBar
    • 25x40kg
    • 15x40kg (close grip)

    Cool down rehab (7:30PM)
    • PVC Roll - Hamstrings, back
    • Cricket ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes, glute/piriformis myofacial release w/ static stretch, and pectorals
    • "The stick" - IT band, abductors to vastus medialis
    • Double ended dildo - QL

    Dumbbell side on bench internal cuff rotation
    • 10x9kg
    • 10x9kg
    • 10x9kg
    • 10x9kg

    Dumbbell side on bench external cuff rotation
    • 10x9kg
    • 10x9kg
    • 10x9kg
    • 10x9kg

    Notes
    Maintained my squat grind. Until I can comfortably feel every set as “non-heavy” I’ll keep grinding the 100kg. Some sets feel heavy, and yet some sets feel 5x lighter. I wil continue to work on my consistency, but it’s improving. No signs of abdominal tear resurfacing. Deadlift work was interesting. Grip strength lost at 240kg plus some of my sets don’t make sense. It seemed like I ran out of gas after the 2nd repetition attempt of 240kg, then I couldn’t even do 220kg. And yet I managed 5x190kg, followed by 3x220kg. Again, consistency needs a lot of work. Some repetitions the movement comes, and the narrow margin that it doesn’t, even every so slightly off, bar just bends and there’s no lift off. All in all, still an improvement from last week and clearly still recovering. This will be the only heavy day this week, the remainder of the week I will continue to work on squats, and the rest will be accessory work.
    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
    Reply With Quote

  19. #919
    Registered User ChinoZ32's Avatar
    Join Date: Apr 2010
    Location: ACT, Australia
    Age: 44
    Posts: 1,331
    Rep Power: 386
    ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50)
    ChinoZ32 is offline
    Week 132 (Deload Week - Week 18 of De Quervain's Tendinotis) - Day 2 - 15/07/2014

    Rest/Recovery
    A full day away from my first week of melatonin out of the planned 8 weeks, maybe even 12 weeks. A repeat of last night, just under 6hrs again but quality was supoib. I should have clocked more but I stayed up late fixing something... Overall, weekly report arrived today, melatonin seems to be helping my average back up.



    Body Composition Test
    As expected, the body composition test at the local co-op was just a set of high tech scales. I was most interested in metabolic age, nothing else. That is as soon as I found out it was just a scale and the only thing I needed to do was take my shoes and socks off. Fully clothed in business attire, wallet and phone in pocket, and still wearing my jacket. Metabolic age of 19 at 34 years old apparently.



    Damage control
    Sore all day every day, still good to go otherwise.
    • Shoulder mobility due to subscap tear: Rehab in progress, issue still clearly evident, will work around it
    • De Quervain’s tendonitis (both wrists): 18 weeks, still no 100% pain-free ROM. Got some photos taken as per request while having the bar in the front squat position last week, what I thought was 2 weeks of predicted full recovery period was shattered, I could barely bend wrist with bar only load. LUUUULZ, not even 2 months....

    Wrists management/rehab (randomly all day in the office and at home)
    • 5x5s EPL stretch
    • 5x5s Wrist stretch
    • 5x5s wrist range-of-motion
    • 5x5s Tennis ball squeeze
    • 5x5s Handshake
    • Flexes, extensions, and rotations
    • Shoulder stretches

    Pre-hab (Includes Agile 8 - 4:20PM)
    • PVC Roll - Hamstrings, back
    • Cricket ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes, glute/piriformis myofacial release w/ static stretch, pectorals
    • Agile 8
    • Rock bottom squat stretch
    • Broomstick dislocations and half circles

    Plate on palm underhand internal/external rotation
    • 10x10kg
    • 10x10kg
    • 10x10kg
    • 10x10kg

    Plate external cuff rotation
    • 10x10kg
    • 10x10kg
    • 10x10kg
    • 10x10kg

    Band pull apart overhead
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.

    Band pull apart
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.
    • 10x1.5in.

    Barbell squat (abdominal tear testing - no more than 100kg this week)
    • 3xBar
    • 3xBar
    • 3x40kg
    • 3x40kg
    • 3x60kg
    • 3x60kg
    • 3x80kg
    • 3x80kg
    • 3x100kg
    • 3x100kg
    • 3x100kg
    • 3x60kg
    • 3x60kg
    • 5x60kg
    • 10x60kg
    • 10x60kg
    • 10x60kg
    • 10x60kg
    • 5x60kg
    • 5x60kg

    Glute hamstring raise with band
    • 10xBW+0.5in.
    • 10xBW+0.5in.
    • 15xBW+0.5in.
    • 10xBW+1in.
    • 10xBW+1in.
    • 15xBW+1in.
    • 10xBW+1.5in.
    • 10xBW+1.5in.

    Dumbbell incline bench press
    • 30x20kg
    • 30x25kg
    • 30x30kg
    • 20x40kg
    • 5x25kg
    • 15x30kg
    • 15x30kg
    • 15x30kg

    Dumbbell incline flye
    • 10x16kg
    • 10x16kg
    • 25x20kg
    • 25x20kg

    Cool down rehab (7:15PM)
    • PVC Roll - Hamstrings, back
    • Cricket ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes, glute/piriformis myofacial release w/ static stretch, and pectorals
    • "The stick" - IT band, abductors to vastus medialis
    • Double ended dildo - QL

    Dumbbell side on bench internal cuff rotation
    • 10x9kg
    • 10x9kg
    • 10x9kg
    • 10x9kg

    Dumbbell side on bench external cuff rotation
    • 10x9kg
    • 10x9kg
    • 10x9kg
    • 10x9kg

    Notes
    Pure pwnage at work. Turned up in the gym and suddenly a wave of sleepiness just swept through until towards the end when I started to just **** it. Plenty of yawning and even found myself laying on the bench and keeping my eyes closed. Left feeling extremely underworked. Too much confusion. Is my body still recovering from fatigue, or am I just being a wet sloppy ****?
    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
    Reply With Quote

  20. #920
    Registered User ChinoZ32's Avatar
    Join Date: Apr 2010
    Location: ACT, Australia
    Age: 44
    Posts: 1,331
    Rep Power: 386
    ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50)
    ChinoZ32 is offline
    Week 132 (Deload Week - Week 18 of De Quervain's Tendinotis) - Day 4 - 17/07/2014

    Rest/Recovery
    6hrs 42mins clocked. Took my melatonin a bit too late, late start to the day but **** me dead my body really appreciated that sleep.

    Damage control
    I’m the CEO (bitch) of DOMS today. PS seems to have been improved, 2-3 weeks (or maybe even 4 weeks) of deload/rest should be more than enough to make it disappear from the damage control list.
    • Shoulder mobility due to subscap tear: Rehab in progress, starting to get shocks on left shoulder after training, but incline bench work felt fine....
    • De Quervain’s tendonitis (both wrists): 18 weeks, 100% pain-free ROM still a ****ing while away (basing on being able to hold a bar in a clean position)
    • Piriformis syndrome - much improved

    Wrists management/rehab (randomly all day in the office and at home)
    • 5x5s EPL stretch
    • 5x5s Wrist stretch
    • 5x5s wrist range-of-motion
    • 5x5s Tennis ball squeeze
    • 5x5s Handshake
    • Flexes, extensions, and rotations
    • Shoulder stretches

    Leg extension (6PM)
    • 20x26kg
    • 20x26kg
    • 20x40kg
    • 20x40kg
    • 20x54kg
    • 20x54kg
    • 20x61kg
    • 20x68kg
    • 20x54kg
    • 20x40kg
    • 20x33kg
    • 20x33kg

    Machine seated row
    • 20x33kg
    • 20x40kg
    • 20x47kg
    • 20x54kg
    • 20x54kg
    • 20x61kg
    • 20x68kg
    • 20x54kg
    • 20x47kg
    • 20x40kg
    • 20x40kg
    • 20x40kg

    Leg press machine calf raise
    • 15x120kg
    • 15x120kg
    • 15x200kg
    • 15x240kg
    • 10x280kg
    • 10x280kg
    • 10x280kg
    • 10x280kg
    • 15x240kg
    • 15x200kg
    • 15x200kg
    • 15x200kg

    Machine shoulder press
    • 20x10kg
    • 20x15kg
    • 20x20kg
    • 20x15kg
    • 20x15kg
    • 20x20kg
    • 20x20kg
    • 20x20kg
    • 20x20kg
    • 20x25kg
    • 20x20kg
    • 20x20kg

    Machine flye
    • 30x26kg
    • 30x26kg
    • 30x26kg
    • 30x33kg
    • 20x40kg
    • 20x47kg
    • 12x54kg
    • 10x40kg
    • 15x33kg
    • 15x33kg
    • 25x26kg
    • 25x26kg

    Cable under grip isolated push down
    • 30x3.75kg
    • 30x3.75kg
    • 20x6.25kg
    • 20x3.75kg
    • 30x3.75kg

    Dumbbell isolated side lateral raise (one arm on bench)
    • 10x10kg
    • 10x12kg
    • 10x16kg
    • 10x20kg
    • 10x20kg

    Notes
    Feeling not underworked, but not overworked either. Overpumped, overswole’d, representing all the bro’s in the hood, in Swole City. Precisely 2hrs, no more no less (shorter than my preferred training duration). And all repetition count in the double digits, because if it wasn’t, then it wasn’t light enough.
    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
    Reply With Quote

  21. #921
    Registered User ChinoZ32's Avatar
    Join Date: Apr 2010
    Location: ACT, Australia
    Age: 44
    Posts: 1,331
    Rep Power: 386
    ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50)
    ChinoZ32 is offline
    Week 132 (Deload Week - Week 18 of De Quervain's Tendinotis) - Day 5 - 18/07/2014

    Rest/Recovery
    Back down to 5hrs 24mins sleep clocked, a very clean one. Up late last night doing some last minute research for a personal engagement I have later this morning.

    Damage control
    All good to go, ready to represent the bro|therhood. The QL episodes I get getting out of the car in the morning is gone, it was either related to squatting, deadlifting, benching, or a combination of two or all of it. Shoulder shocks gone.
    • Shoulder mobility due to subscap tear: Rehab in progress, no shocks yesterday and today
    • De Quervain’s tendonitis (both wrists): 18 weeks, 100% pain-free ROM still a ****ing while away (basing on being able to hold a bar in a clean position)
    • Piriformis syndrome - no instance today (one more full week of clear state, this gets rubbed out)

    Wrists management/rehab (randomly all day in the office and at home)
    • 5x5s EPL stretch
    • 5x5s Wrist stretch
    • 5x5s wrist range-of-motion
    • 5x5s Tennis ball squeeze
    • 5x5s Handshake
    • Flexes, extensions, and rotations
    • Shoulder stretches

    Leg press closed stance slow motion (5:35PM)
    • 15x40kg
    • 15x40kg
    • 15x40kg
    • 15x60kg
    • 15x60kg
    • 15x80kg
    • 15x80kg
    • 15x100kg
    • 15x100kg
    • 15x100kg
    • 20x40kg
    • 25x40kg

    Cable lat pull down close grip
    • 20x26kg
    • 20x26kg
    • 20x33kg
    • 20x33kg
    • 20x40kg
    • 20x40kg
    • 15x47kg
    • 20x47kg
    • 20x33kg
    • 20x33kg
    • 25x26kg
    • 30x26kg

    Cable tricep push down v bar
    • 30x8.75kg
    • 30x13.75kg
    • 30x13.75kg
    • 20x16.25kg
    • 20x16.25kg
    • 20x18.75kg
    • 20x21.25kg
    • 25x16.25kg
    • 25x16.25kg
    • 25x16.25kg
    • 30x13.75kg
    • 30x13.75kg

    Cable brocepcurlZ
    • 20x6.25kg
    • 20x6.25kg
    • 20x11.25kg
    • 20x11.25kg
    • 20x13.75kg
    • 20x13.75kg
    • 20x16.25kg
    • 20x16.25kg
    • 20x13.75kg
    • 20x13.75kg
    • 20x11.25kg
    • 20x11.25kg

    Cable unilateral isolated flye - low to high
    • 15x6.25kg
    • 20x3.75kg
    • 15x6.25kg
    • 15x6.25kg
    • 15x6.26kg
    • 15x6.25kg
    • 15x6.25kg
    • 15x6.26kg
    • 15x6.25kg
    • 15x6.25kg

    Cable isolated standing row
    • 15x11.25kg
    • 15x11.25kg
    • 25x16.25kg
    • 25x16.25kg

    Notes
    Light, lots of reps, plenty of sets had zero rest time in between sets, only continuous repetitions. Most importantly, this did not make me feel overworked, nor underworked, but overpumped though. Entire session done in 2hrs no more, as planned. All bro’ed out. YOBO, You only Bro once.
    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
    Reply With Quote

  22. #922
    Registered User ChinoZ32's Avatar
    Join Date: Apr 2010
    Location: ACT, Australia
    Age: 44
    Posts: 1,331
    Rep Power: 386
    ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50)
    ChinoZ32 is offline
    Sunday morning half asleep edition 20, Zergrush 90 minute session.

    Seated leg curl (9:55AM)
    • 20x26kg
    • 20x26kg
    • 20x26kg
    • 20x26kg
    • 20x19kg
    • 20x19kg
    • 20x19kg
    • 20x19kg
    • 20x26kg
    • 20x26kg
    • 20x19kg
    • 20x19kg

    BarbrocurlZ
    • 20x15kg
    • 20x15kg
    • 20x15kg
    • 20x15kg
    • 20x17.5kg
    • 20x17.5kg
    • 20x20kg
    • 20x20kg
    • 20x15kg
    • 20x15kg
    • 20x15kg
    • 20x15kg

    Dumbbell incline bench press
    • 20x20kg
    • 20x20kg
    • 20x32kg
    • 20x32kg
    • 20x32kg
    • 20x32kg
    • 20x32kg
    • 20x32kg
    • 20x24kg
    • 20x24kg
    • 20x24kg
    • 20x24kg

    Seated row under grip
    • 20x20kg
    • 20x20kg
    • 20x25kg
    • 20x25kg
    • 20x31kg
    • 20x31kg
    • 20x38kg
    • 20x38kg
    • 20x38kg
    • 20x38kg
    • 20x38kg
    • 20x38kg

    Machine flye
    • 20x26kg
    • 20x26kg
    • 20x40kg
    • 20x40kg
    • 20x40kg
    • 20x40kg
    • 20x40kg
    • 20x40kg
    • 20x33kg
    • 20x33kg
    • 20x33kg
    • 20x33kg
    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
    Reply With Quote

  23. #923
    Registered User ChinoZ32's Avatar
    Join Date: Apr 2010
    Location: ACT, Australia
    Age: 44
    Posts: 1,331
    Rep Power: 386
    ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50)
    ChinoZ32 is offline
    Week 133 (Week 2 Deload - Week 19 of De Quervain's Tendinotis) - Day 1 - 21/07/2014

    Rest/Recovery
    Plenty of rest over the weekend. Passive recovery 50% of the weekend, the other 50% active recovery (gym work).

    Damage control
    Feeling good, just short of a full week of break. PS is gone but waiting for a clear week before deleting off my list.
    • Shoulder mobility due to subscap tear: Resting, not triggered
    • De Quervain’s tendonitis (both wrists): 19 weeks, 100% pain-free ROM still not achievable, a while away (basing on being able to hold a bar in a clean position)
    • Piriformis syndrome - pending clearance day 1 of 5 prior to deletion

    Nutrition
    Quick note, my notes last week indicated that I will step away from “I’m a fat **** and I’ll eat whatever and however much of I want” approach” but it seems I’m still quite relaxed with eating. I don’t see any detrimental effects I suppose despite slashing 33% away of my preferred training duration daily and intensity, the shorter baby weights I find still makes me want to eat, so I won’t be fighting it.

    Wrists management/rehab (randomly all day in the office and at home)
    • 5x5s EPL stretch
    • 5x5s Wrist stretch
    • 5x5s wrist range-of-motion
    • 5x5s Tennis ball squeeze
    • 5x5s Handshake
    • Flexes, extensions, and rotations
    • Shoulder stretches

    Dumbbell incline bench press (4:50PM)
    • 20x24kg
    • 20x24kg
    • 20x28kg
    • 20x32kg
    • 20x36kg
    • 20x40kg
    • 18x44kg
    • 15x48kg
    • 12x48kg
    • 15x44kg
    • 20x40kg
    • 25x32kg

    Machine shoulder press
    • 20x15kg
    • 20x15kg
    • 20x15kg
    • 20x15kg
    • 20x20kg
    • 20x20kg
    • 15x25kg
    • 20x25kg
    • 10x32kg
    • 16x20kg
    • 20x20kg
    • 25x15kg

    Machine seated row
    • 20x26kg
    • 20x26kg
    • 20x26kg
    • 20x33kg
    • 20x33kg
    • 20x40kg
    • 20x54kg
    • 20x54kg
    • 20x40kg
    • 20x40kg
    • 20x33kg
    • 20x32kg

    Machine leg extension
    • 20x26kg
    • 20x26kg
    • 20x33kg
    • 20x33kg
    • 20x33kg
    • 20x40kg
    • 20x40kg
    • 20x54kg
    • 20x61kg
    • 20x54kg
    • 20x40kg
    • 20x40kg

    Machine flye
    • 20x26kg
    • 20x26kg
    • 20x33kg
    • 20x33kg
    • 20x47kg
    • 20x47kg
    • 20x40kg
    • 20x40kg
    • 20x40kg
    • 20x40kg
    • 30x33kg
    • 30x33kg

    BarbrocurlZ
    • 15xBar
    • 15xBar
    • 15xBar
    • 15xBar
    • 15xBar
    • 15xBar
    • 15xBar
    • 15xBar

    Cable standing isolated row
    • 20x8.75kg
    • 20x18.25kg
    • 20x26.25kg
    • 20x18.25kg

    Notes
    ZERGRUSH swole mode. So swol’ed out when I walked to the gf after the session I said "I'm all bro'ed out." And she corrected me and said, "Holy **** you're all clouded out." She obviously hasn't seen the real clouds... Light only, stuck to double digit repetition every set. Got a strong itch to deadlift then I held back.
    Last edited by ChinoZ32; 07-21-2014 at 04:10 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
    Reply With Quote

  24. #924
    Registered User ChinoZ32's Avatar
    Join Date: Apr 2010
    Location: ACT, Australia
    Age: 44
    Posts: 1,331
    Rep Power: 386
    ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50)
    ChinoZ32 is offline
    Week 133 (Week 2 Deload - Week 19 of De Quervain's Tendinotis) - Day 2 - 22/07/2014

    Rest/Recovery
    Awesome sleep, ****ing clean, over six hours clocked. Today marks a full week of deload.

    Damage control
    Ready for another swole session, round 2 for the week.
    • Shoulder mobility due to subscap tear: Resting, not triggered, feeling better
    • De Quervain’s tendonitis (both wrists): 19 weeks, 100% pain-free ROM still not achievable, a while away (basing on being able to hold a bar in a clean position), stretchathon during outside of gym, right wrist is a stubborn mofo
    • Piriformis syndrome - pending clearance day 2 of 5 prior to deletion

    Wrists management/rehab (randomly all day in the office and at home)
    • EPL stretch
    • Wrist stretch
    • Wrist range-of-motion
    • Tennis ball squeeze
    • Handshake
    • Flexes, extensions, and rotations
    • Shoulder stretches

    Machine preacher curlZ (4:35PM)
    • 20x20kg
    • 20x20kg
    • 20x25kg
    • 20x25kg
    • 20x32kg
    • 20x32kg
    • 15x39kg
    • 15x39kg
    • 20x32kg
    • 20x32kg
    • 25x25kg
    • 25x25kg

    Cable lat pull down v-grip
    • 20x26kg
    • 20x26kg
    • 20x33kg
    • 20x33kg
    • 20x40kg
    • 20x40kg
    • 20x47kg
    • 20x47kg
    • 20x40kg
    • 20x40kg
    • 25x33kg
    • 25x33kg

    Machine bench press
    • 20x19kg
    • 20x19kg
    • 20x26kg
    • 20x26kg
    • 20x33kg
    • 20x33kg
    • 20x40kg
    • 20x40kg
    • 20x47kg
    • 20x47kg
    • 20x40kg
    • 20x40kg

    Machine rear delt flye
    • 20x19kg
    • 20x19kg
    • 20x26kg
    • 20x26kg
    • 20x33kg
    • 20x33kg
    • 20x40kg
    • 20x40kg
    • 20x33kg
    • 20x33kg
    • 20x26kg
    • 20x26kg

    Leg extension
    • 20x26kg
    • 20x26kg
    • 20x33kg
    • 20x33kg
    • 20x47kg
    • 20x47kg
    • 20x54kg
    • 20x54kg
    • 20x61kg
    • 20x54kg
    • 20x40kg
    • 20x40kg

    Machine row reverse grip
    • 30x26kg
    • 30x26kg
    • 20x40kg
    • 20x47kg

    Machine flye
    • 30x33kg
    • 20x47kg
    • 20x61kg
    • 30x40kg

    Cable standing row
    • 20x11.25kg
    • 20x21.25kg
    • 20x31.25kg
    • 20x21.25kg

    Notes
    2hrs, no more, no less. Bro’athon, stuck to double digit repetitions, just made sweat, light work only.
    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
    Reply With Quote

  25. #925
    Registered User ChinoZ32's Avatar
    Join Date: Apr 2010
    Location: ACT, Australia
    Age: 44
    Posts: 1,331
    Rep Power: 386
    ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50)
    ChinoZ32 is offline
    Week 133 (Week 2 Deload - Week 19 of De Quervain's Tendinotis) - Day 3 - 23/07/2014

    Rest/Recovery
    Feeling like a champion. Over 7hrs in bed, over 6.5hrs of registered sleep. Combined with shortened (33%) sessions and deload’ing in the bro’therhood, I’m feeling much more fresh each morning.

    Damage control
    Getting there, deleting PS today no point in waiting it’s not going to resurface. I’ve had enough discipline not to deadlift or squat for the past 7 days.
    • Shoulder mobility due to subscap tear: Resting, not triggered, feeling better
    • De Quervain’s tendonitis (both wrists): 19 weeks, 100% pain-free ROM still not achievable, a while away (basing on being able to hold a bar in a clean position), stretchathon during outside of gym, right wrist is a stubborn mofo
    • [DEL]Piriformis syndrome - pending clearance day 2 of 5 prior to deletion[/DEL]

    Wrists management/rehab (randomly all day in the office and at home)
    • EPL stretch
    • Wrist stretch
    • Wrist range-of-motion
    • Tennis ball squeeze
    • Handshake
    • Flexes, extensions, and rotations
    • Shoulder stretches

    Leg press close stance (4:50PM)
    • 30x60kg
    • 30x60kg
    • 30x60kg
    • 30x80kg
    • 30x80kg
    • 30x100kg
    • 30x120kg
    • 30x140kg
    • 30x160kg
    • 30x120kg
    • 30x100kg
    • 30x100kg

    Dumbbell incline bench press
    • 30x20kg
    • 30x20kg
    • 30x28kg
    • 25x32kg
    • 25x32kg
    • 20x40kg
    • 20x40kg
    • 20x36kg
    • 20x36kg
    • 25x28kg
    • 20x28kg
    • 25x28kg

    Dumbbell isolated side lateral raise (one arm on top of bench)
    • 10x10kg
    • 10x14kg
    • 10x18kg
    • 10x22kg
    • 10x22kg
    • 10x22kg
    • 10x22kg
    • 10x22kg
    • 10x18kg
    • 10x18kg
    • 10x18kg
    • 10x18kg

    Dumbbell row isolated
    • 10x18kg
    • 10x26kg
    • 10x36kg
    • 10x46kg
    • 10x46kg
    • 10x50kg
    • 10x32kg
    • 10x32kg
    • 10x32kg
    • 10x32kg
    • 30x20kg
    • 30x20kg

    Machine flye
    • 30x33kg
    • 30x33kg
    • 30x33kg
    • 30x33kg
    • 30x33kg
    • 15x54kg
    • 15x68kg
    • 30x33kg
    • 20x26kg
    • 20x26kg
    • 20x26kg
    • 30x40kg

    Notes
    This felt like a deload of a deload, deload level 2? I decided to do lighter weights at higher reps. All good, no issues.
    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
    Reply With Quote

  26. #926
    Registered User ChinoZ32's Avatar
    Join Date: Apr 2010
    Location: ACT, Australia
    Age: 44
    Posts: 1,331
    Rep Power: 386
    ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50)
    ChinoZ32 is offline
    Week 133 (Week 2 Deload - Week 19 of De Quervain's Tendinotis) - Day 4 - 24/07/2014

    Rest/Recovery
    The time from in-bed to actual sleep took a lot longer. Still over 7hrs in bed, only registered over 6hrs at 6hrs 2mins. I get light headed shortly after taking melatonin, which lasts maybe 30 minutes. When I miss this window and it get’s harder to fall asleep.

    Damage control
    Good to go, good to bro. Ready to roll, ready to broll.
    • Shoulder mobility due to subscap tear: Evident, resting, not triggered
    • De Quervain’s tendonitis (both wrists): Evident, resting/stretching, 19 weeks of non-100% pain-free ROM

    Wrists management/rehab (randomly all day in the office and at home)
    • EPL stretch
    • Wrist stretch
    • Wrist range-of-motion
    • Tennis ball squeeze
    • Handshake
    • Flexes, extensions, and rotations
    • Shoulder stretches

    Leg extension (4:35PM)
    • 20x26kg
    • 20x26kg
    • 20x33kg
    • 20x33kg
    • 20x40kg
    • 20x54kg
    • 20x68kg
    • 20x75kg
    • 20x61kg
    • 20x61kg
    • 30x33kg
    • 30x33kg

    Leg curl
    • 20x21.5kg
    • 20x21.5kg
    • 20x28.5kg
    • 20x28.5kg
    • 20x28.5kg
    • 20x35.5kg
    • 20x35.5kg
    • 20x42.5kg
    • 20x35.5kg
    • 20x35.5kg
    • 30x21.5kg
    • 30x21.5kg

    Machine seated row reverse grip
    • 20x26kg
    • 20x26kg
    • 20x40kg
    • 20x40kg
    • 20x54kg
    • 20x54kg
    • 20x68kg
    • 20x75kg
    • 20x61kg
    • 20x61kg
    • 30x33kg
    • 30x33kg

    Cable lat pull down wide grip
    • 20x26kg
    • 20x26kg
    • 20x33kg
    • 20x33kg
    • 20x40kg
    • 20x40kg
    • 20x47kg
    • 20x47kg
    • 20x40kg
    • 20x40kg
    • 30x26kg
    • 30x26kg

    Machine bench press
    • 20x33kg
    • 20x33kg
    • 20x40kg
    • 20x40kg
    • 20x47kg
    • 20x54kg
    • 20x61kg
    • 20x54kg
    • 20x40kg
    • 20x40kg
    • 30x26kg
    • 30x26kg

    Machine preacher curlZ
    • 20x25kg
    • 20x25kg
    • 30x25kg
    • 30x25kg

    Dumbbell pull over
    • 20x15kg
    • 20x15kg
    • 20x24kg
    • 20x24kg

    Notes
    ZERGRUSH mode. A bit exhausted I've been raping my brain at work but the deload was easy, as it should be. Disciplined enough, 2hrs only, no more no less.
    Last edited by ChinoZ32; 07-24-2014 at 03:55 PM.
    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
    Reply With Quote

  27. #927
    Registered User ChinoZ32's Avatar
    Join Date: Apr 2010
    Location: ACT, Australia
    Age: 44
    Posts: 1,331
    Rep Power: 386
    ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50)
    ChinoZ32 is offline
    Week 133 (Week 2 Deload - Week 19 of De Quervain's Tendinotis) - Day 5 - 25/07/2014

    Rest/Recovery
    Forced myself to sleep early, forced myself to sleep in, the result: what I call a proper recovery.


    Damage control
    Mild QL incident when getting out of the car first thing in the morning, and since I haven’t squatted or deadlifted in more than a week, I can 150% attribute it to my bed. DOMS galore, but still good to go. Surprisingly, my glutes are sore from deep narrow stance light weight ZERGRUSH ****tarded repetition leg presses. Hammies are too but probably not in a good way from excessive leg curlZ.
    • Shoulder mobility due to subscap tear: Evident, resting, not triggered
    • De Quervain’s tendonitis (both wrists): Evident, resting/stretching, 19 weeks of non-100% pain-free ROM

    Wrists management/rehab (randomly all day in the office and at home)
    • EPL stretch
    • Wrist stretch
    • Wrist range-of-motion
    • Tennis ball squeeze
    • Handshake
    • Flexes, extensions, and rotations
    • Shoulder stretches

    Machine shoulder press (4:30PM)
    • 20x10kg
    • 20x10kg
    • 20x10kg
    • 20x15kg
    • 20x15kg
    • 20x15kg
    • 20x20kg
    • 20x20kg
    • 20x20kg
    • 20x25kg
    • 20x25kg
    • 20x20kg

    LP machine calf raise
    • 20x60kg
    • 20x60kg
    • 20x60kg
    • 20x80kg
    • 20x80kg
    • 20x100kg
    • 20x100kg
    • 20x120kg
    • 20x120kg
    • 20x140kg
    • 20x160kg
    • 20x100kg

    Incline dumbbell bench press
    • 20x28kg
    • 20x28kg
    • 20x28kg
    • 20x32kg
    • 20x32kg
    • 20x36kg
    • 20x36kg
    • 20x40kg
    • 20x40kg
    • 20x44kg
    • 20x32kg
    • 20x32kg

    Incline dumbbell dumbbell isolation curlZ
    • 20x6kg
    • 20x6kg
    • 20x6kg
    • 20x8kg
    • 20x8kg
    • 20x8kg
    • 20x8kg
    • 20x8kg
    • 20x6kg
    • 20x6kg
    • 20x6kg
    • 20x6kg

    Machine flye
    • 20x26kg
    • 20x26kg
    • 20x33kg
    • 20x33kg
    • 20x40kg
    • 20x40kg
    • 20x47kg
    • 20x47kg
    • 20x40kg
    • 20x40kg
    • 20x33kg
    • 20x33kg

    Leg extension
    • 40x26kg
    • 40x26kg
    • 40x26kg
    • 40x26kg
    • 40x26kg
    • 40x26kg

    Notes
    Another light ZERGRUSH edition. 2hrs no more no less. I’ve hit 70.3kg, very close to under 70kg, feasting this weekend, starting with protein overdose in an American BBQ steak out. Smoque, my favourite place at the moment.
    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
    Reply With Quote

  28. #928
    Registered User ChinoZ32's Avatar
    Join Date: Apr 2010
    Location: ACT, Australia
    Age: 44
    Posts: 1,331
    Rep Power: 386
    ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50)
    ChinoZ32 is offline
    Week 134 (Week 3 Deload - Week 20 of De Quervain's Tendinotis) - Day 1 - 28/07/2014

    Rest/Recovery
    Balanced weekend. Plenty of sleep, but busy moving a lot, mental work (house work, ie. designing kitchen), and trained once which was a 90 minute moderate interval intensity totalling 36 kilometers in total (while catching up to some Naruto).

    Damage control
    Ready for a third swole week, SIJ/QL has behaved surprisingly well all weekend despite plenty of sleepies.
    • Shoulder mobility due to subscap tear: Resting, not triggered
    • De Quervain’s tendonitis (both wrists): 20 weeks, 100% pain-free ROM still not achievable, a while away (basing on being able to hold a bar in a clean position)

    Wrists management/rehab (randomly all day in the office and at home)
    • 5x5s EPL stretch
    • 5x5s Wrist stretch
    • 5x5s wrist range-of-motion
    • 5x5s Tennis ball squeeze
    • 5x5s Handshake
    • Flexes, extensions, and rotations
    • Shoulder stretches

    Leg press closed stance all-my-shaft-deep (4:42PM)
    • 20x40kg
    • 20x40kg
    • 20x80kg
    • 20x80kg
    • 20x120kg
    • 20x120kg
    • 20x160kg
    • 20x160kg
    • 20x200kg
    • 20x200kg
    • 20x120kg
    • 20x120kg

    Machine seated row neutral grip
    • 20x26kg
    • 20x26kg
    • 20x33kg
    • 20x40kg
    • 20x40kg
    • 20x47kg
    • 20x54kg
    • 20x61kg
    • 20x68kg
    • 20x75kg
    • 20x54kg
    • 20x47kg

    Machine flye
    • 20x26kg
    • 20x33kg
    • 20x33kg
    • 20x40kg
    • 20x47kg
    • 20x54kg
    • 20x61kg
    • 20x68kg
    • 20x75kg
    • 20x54kg
    • 20x40kg
    • 20x40kg

    Cable standing isolated row
    • 20x10kg
    • 20x10kg
    • 20x25kg
    • 20x25kg
    • 20x40kg
    • 20x40kg
    • 20x50kg
    • 20x50kg
    • 20x45kg
    • 20x45kg
    • 20x30kg
    • 20x30kg

    Leg extension
    • 20x33kg
    • 20x33kg
    • 20x33kg
    • 20x47kg
    • 20x47kg
    • 20x61kg
    • 20x61kg
    • 20x61kg

    Notes
    I missed out on 5x12x20 but all good. Easy ZERGRUSH swole session, disciplined not to go over 2hrs. My weekend feast attempts still hasn’t stopped and it only really stalled the numbers on the scales from moving down instead of giving my a 4kg weekend-water retention, LULZ.
    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
    Reply With Quote

  29. #929
    Registered User ChinoZ32's Avatar
    Join Date: Apr 2010
    Location: ACT, Australia
    Age: 44
    Posts: 1,331
    Rep Power: 386
    ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50)
    ChinoZ32 is offline
    Week 134 (Week 3 Deload - Week 20 of De Quervain's Tendinotis) - Day 2 - 29/07/2014

    Rest/Recovery
    Over 7hrs clocked. Good.

    Damage control
    No soreness from yesterday, adaptation to swole city evident.
    • Shoulder mobility due to subscap tear: Resting, not triggered
    • De Quervain’s tendonitis (both wrists): 20 weeks, 100% pain-free ROM still not achievable, a while away (basing on being able to hold a bar in a clean position)

    Wrists management/rehab (randomly all day in the office and at home)
    • 5x5s EPL stretch
    • 5x5s Wrist stretch
    • 5x5s wrist range-of-motion
    • 5x5s Tennis ball squeeze
    • 5x5s Handshake
    • Flexes, extensions, and rotations
    • Shoulder stretches

    Leg extension (4:50PM)
    • 20x26kg
    • 20x26kg
    • 20x33kg
    • 20x40kg
    • 20x47kg
    • 20x54kg
    • 20x61kg
    • 20x68kg
    • 20x75kg
    • 20x61kg
    • 20x54kg
    • 20x54kg

    Leg press machine calf raise
    • 20x60kg
    • 20x60kg
    • 20x100kg
    • 20x100kg
    • 20x140kg
    • 20x160kg
    • 20x200kg
    • 20x240kg
    • 20x280kg
    • 20x300kg
    • 20x160kg
    • 20x160kg

    Machine seated row reverse grip
    • 20x26kg
    • 20x33kg
    • 20x40kg
    • 20x47kg
    • 20x54kg
    • 20x61kg
    • 20x68kg
    • 20x75kg
    • 20x82kg
    • 20x68kg
    • 20x54kg
    • 20x54kg

    Dumbbell incline bench press
    • 20x32kg
    • 20x32kg
    • 20x32kg
    • 20x44kg
    • 20x44kg
    • 20x40kg
    • 20x40kg
    • 20x36kg
    • 20x36kg
    • 20x36kg
    • 20x32kg
    • 30x32kg

    Cable isolated lat pull down
    • 20x12kg
    • 20x12kg
    • 20x19kg
    • 20x19kg
    • 20x19kg
    • 20x19kg
    • 20x12kg
    • 20x12kg
    • 20x12kg
    • 20x12kg
    • 20x12kg
    • 20x12kg

    Cable rope tricep push down
    • 30x10kg
    • 30x10kg
    • 30x10kg
    • 30x10kg

    SUPERSET

    CabrocurlZ
    • 30x10kg
    • 30x10kg
    • 30x10kg
    • 30x10kg

    Notes
    ZERGRUSH! Quick swole sesh only.
    Last edited by ChinoZ32; 07-29-2014 at 02:27 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
    Reply With Quote

  30. #930
    Registered User ChinoZ32's Avatar
    Join Date: Apr 2010
    Location: ACT, Australia
    Age: 44
    Posts: 1,331
    Rep Power: 386
    ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50) ChinoZ32 will become famous soon enough. (+50)
    ChinoZ32 is offline
    Week 134 (Week 3 Deload - Week 20 of De Quervain's Tendinotis) - Day 3 - 30/07/2014

    Rest/Recovery
    8.5hrs clocked, **** me dead. Extremely busy lately, partner and I have been busy with plenty of things especially with the land and house plan/build purchase. Things got moved later last night and somewhat I just needed the extra sleep this morning. Things will get moved for the remainder of the day for today only and I should be back on my preferred schedule tomorrow.

    Damage control
    Nada, bar current list, I’m good for more swole training.
    • Shoulder mobility due to subscap tear: Resting, not triggered
    • De Quervain’s tendonitis (both wrists): 20 weeks, 100% pain-free ROM still not achievable, a while away (basing on being able to hold a bar in a clean position)

    Wrists management/rehab (randomly all day in the office and at home)
    • 5x5s EPL stretch
    • 5x5s Wrist stretch
    • 5x5s wrist range-of-motion
    • 5x5s Tennis ball squeeze
    • 5x5s Handshake
    • Flexes, extensions, and rotations
    • Shoulder stretches

    Leg extension (6:15PM)
    • 20x26kg
    • 20x26kg
    • 20x33kg
    • 20x40kg
    • 20x47kg
    • 20x54kg
    • 20x61kg
    • 20x68kg
    • 20x75kg
    • 20x82kg
    • 20x61kg
    • 20x61kg

    Machine seated row neutral grip
    • 20x26kg
    • 20x26kg
    • 20x33kg
    • 20x40kg
    • 20x47kg
    • 20x54kg
    • 20x61kg
    • 20x68kg
    • 20x75kg
    • 20x82kg
    • 20x54kg
    • 20x54kg

    Leg press machine calf raise
    • 20x60kg
    • 20x60kg
    • 20x100kg
    • 20x120kg
    • 20x140kg
    • 20x180kg
    • 20x220kg
    • 20x260kg
    • 20x300kg
    • 20x320kg
    • 20x180kg
    • 20x180kg

    Machine bench press
    • 20x26kg
    • 20x26kg
    • 20x33kg
    • 20x40kg
    • 20x47kg
    • 20x54kg
    • 20x61kg
    • 20x47kg
    • 20x40kg
    • 20x40kg
    • 20x33kg
    • 20x33kg

    Machine seated shoulder press
    • 20x5kg
    • 20x5kg
    • 20x10kg
    • 20x10kg

    Machine isolated preacher curlZ
    • 20x10kg
    • 20x15kg
    • 20x15kg
    • 20x15kg

    Cable tricep push down straight bar
    • 20x15kg
    • 20x15kg
    • 20x25kg
    • 20x25kg

    Notes
    ZERGRUSH swole session complete. Nothing exciting to report, just another deload night. Not once has my discipline been broken, everything light, plenty of reps, and always keeping it short with more than 2hrs training time. Weight has been extremely close to dipping below 70kg, still feasting and eating up until I am six months pregnant.
    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
    Reply With Quote

Similar Threads

  1. Loss of strength and body weight replenishment.
    By capn hook in forum Workout Programs
    Replies: 0
    Last Post: 05-30-2006, 11:30 PM
  2. Replenishment of lost strength and body weight time.
    By capn hook in forum Workout Programs
    Replies: 1
    Last Post: 05-30-2006, 11:27 PM
  3. Replies: 3
    Last Post: 01-19-2006, 08:54 PM
  4. Retaining strength and body comp on a layoff...
    By timberwolf in forum Over Age 35
    Replies: 4
    Last Post: 09-29-2005, 03:47 PM
  5. Replies: 8
    Last Post: 12-17-2002, 08:00 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts