Christian's Continuous Improvement - Strength, Fitness, and Body Recomposition

**ChinoZ32** · 04-17-2014, 02:32 AM

Week 119 (De Quervain's Tendinosis 5th Week Recovery) - Day 4 - 17/04/2014

Rest/Recovery
Slight improvement with over 5.5hrs clocked last night, I must get it back up to over 6hrs. I find myself reading and researching a fair bit about htpc and media streamers lately. Body is still feeling good but I won’t push today with the intention of maybe doing something more tomorrow, despite being a holiday.

Damage control

Shoulder mobility due to subscap tear: Evident, rehab in progress with minor tests, always stretching my arms up now as often as I can I find it helps ROM
De Quervain’s tendonitis (both wrists): Evident, rehab still in progress, right wrist in brace most of the day and bandaged during gym to limit movement, straps for pulling, but free to move at home, close to be able to doing ctrl + o on my keyboard
Quadratus Lumborum: Rehab in progress, progressing up with squats again, if this week is clear then this injury can be crossed off the list

Wrists management/rehab

5x5s EPL stretch
5x5s Wrist stretch
5x5s wrist range-of-motion
5x5s Tennis ball squeeze
5x5s Handshake
Flexes, extensions, and rotations

Pressure Point (3:20PM - Warm up/Rehab)

PVC Roll - Hamstrings, back
Lacrosse ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes
"The stick" - calves, and legs
Double ended dildo - QL

Plate on palm underhand internal/external rotation

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Barbell 50/55 degree incline bench press

5xBar
5xBar
5x30kg
5x30kg
5x40kg
5x40kg
5x50kg
5x50kg
5x60kg
5x60kg
5x60kg
5x60kg
5x60kg
5x50kg
5x50kg
5x50kg
5x50kg
5x40kg
5x40kg
5x40kg

Barbell pendlay row

5xBar
5xBar
5x40kg
5x40kg
5x50kg
5x50kg
5x60kg
5x60kg
5x80kg (still feeling sleepy, made coffee, gym has pod system coffee machine)
5x80kg
5x100kg
5x100kg
5x100kg
5x100kg (impatient, still sleepy, made another coffee)
8x80kg
8x80kg
8x80kg
8x80kg
12x60kg
12x60kg
10x70kg
10x70kg
10x60kg
10x60kg
10x60kg

Dumbbell bench press

10x20kg
10x20kg
10x30kg
10x30kg
10x40kg
10x40kg
10x60kg (still sleepy....)
10x60kg
10x60kg
10x60kg
10x60kg
10x60kg

Dumbbell hammer curlZ

12x14kg
12x16kg
10x20kg
10x20kg
10x20kg
10x20kg
10x20kg
10x20kg
10x20kg
10x20kg
10x20kg
10x20kg

Pressure Point (6:10PM - Cool down/Rehab)

PVC Roll - Hamstrings, back
Lacrosse ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes
"The stick" - calves, and legs
Double ended dildo - QL

Dumbell side on bench internal cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Dumbell side on bench external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

QL Management

QL stretch

Notes
Slightly earlier session, CEO told us to go home early. Sleepy sleepy session, even had two serves of coffee mid session which I’ve never done before, still no go. Maybe because I’d forgotten that my BCAA stash at work ran out yesterday, and as always, I’m always about 20hrs fasted before every session except this time I had no aminos. All good, active recovery day was OK and will punish myself tomorrow for it.

**ChinoZ32** · 04-17-2014, 11:38 PM

Week 119 (De Quervain's Tendinosis 5th Week Recovery) - Day 5 - 18/04/2014

Rest/Recovery
An even shorter sleep was clocked last night dipping below 5.5hrs, compared to the night before. Planned on a late night but since it is a public holiday I planned on sleeping in. I slept in a little, my body is too engraved with it�s bodyclock and got up early anyway. I�m hoping no sleepiness in the gym like yesterday. In terms of soreness, feeling OK. No plans for BEASTMODE just sets of triples at the most.

Damage control

Shoulder mobility due to subscap tear: Evident, rehab in progress with minor tests, always stretching my arms up now as often as I can I find it helps ROM
De Quervain�s tendonitis (both wrists): Evident, rehab still in progress, right wrist in brace most of the day and bandaged during gym to limit movement, straps for pulling, but free to move at home, close to be able to doing ctrl + o on my keyboard
Quadratus Lumborum: Rehab in progress, progressing up with squats again, if this week is clear then this injury can be crossed off the list

Wrists management/rehab

5x5s EPL stretch
5x5s Wrist stretch
5x5s wrist range-of-motion
5x5s Tennis ball squeeze
5x5s Handshake
Flexes, extensions, and rotations

Pressure Point (12:20PM - Warm up/Rehab)

PVC Roll - Hamstrings, back
Lacrosse ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes
"The stick" - calves, and legs
Double ended dildo - QL

Plate on palm underhand internal/external rotation

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Stretch/Mobility

Rock bottom squat stretch
Broomstick dislocations
Broomstick half circles

Barbell squat (mixed pauses on some repetitions)

4xBar
4xBar
4x40kg
4x40kg
4x40kg
4x60kg
4x60kg
4x70kg
4x80kg
4x90kg
4x100kg
4x100kg
4x100kg
4x100kg
4x100kg
4x80kg
4x80kg
4x80kg
4x60kg
4x60kg

Barbell deadlift (sumo)

3xBar
3xBar
3x70kg
3x70kg
3x70kg
3x120kg
3x120kg
3x120kg
3x170kg
3x170kg
3x210kg
1x230kg (with belt)
0x240kg
3x170kg
3x170kg
3x120kg
3x120kg
3x120kg
3x120kg
3x120kg

Back raise - weighted

10x2.5kg
10x5kg
10x15kg
10x20kg
10x25kg

SUPERSET

Glute hamstring raise - weighted

10x2.5kg
10x5kg
10x15kg
10x20kg
10x25kg

SUPERSET

Dumbbell curl

10x16kg
10x16kg
10x20kg
10x20kg
10x20kg

Pressure Point (3:20PM - Cool down/Rehab)

PVC Roll - Hamstrings, back
Lacrosse ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes
"The stick" - calves, and legs
Double ended dildo - QL

Dumbell side on bench internal cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Dumbell side on bench external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

QL Management

QL stretch

Notes
Not quite completely refreshed but better than last nights lullaby session. No sleepiness unlike yesterdays session with fighting sleepiness the entire duration of the session. Squats felt solid, no sharp pain in my mid left abdominal, which occurred the other day and actually scared me a little thinking a birth of a hernia. Perhaps it was just a bog in the way. 2nd day of testing deadlifting and I got a little stubborn. This was my third day deadlifting this week and I should have saved this for next week instead. Broke my single 210kg with a triple. But on a belt after to try for 230kg, it felt OK. Ran out of bacon on the 240kg attempt. Trainer Rex my stripping partner recorded the 230kg and which showed I was still hinging, which is not what I want. Instead I feel ultra strong when my balls hit the bar, torso upright. Legs weren�t burning a little, and unlike the other day, lats weren�t burning. At 1x230kg with plenty room for improvement with form and not quite refreshed, feeling like I could go past 240kg. Great way to end the week. 110kg paused bench PB and 230kg single (210kg triple) on sumo deadlift, feeling more efficient at 70kg. Still not giving up with squats, QL has been clear this week. With how deadlifts are going, I might test and add a touch of sumo/PL style squat instead of the Oly high bar narrow stance I have been doing.

**ChinoZ32** · 04-19-2014, 01:54 AM

Didn't go anywhere for this break. GF is busy with studies and she still has to train. I got some important things out of the way and I've got to do my best to get as much studies done. Still got de quervain's on both wrists, but right wrist is well enough to actually allow me to do KB clean and press, I had to be extremely careful because I could feel it a little bit. Done with minimal twisting as possible.

Saturday movie, just before dinner.

Standing One-Arm Biceps Cable Curl

10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
12x12.5kg
12x12.5kg
12x12.5kg
12x12.5kg
12x12.5kg
12x12.5kg
12x12.5kg
12x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg

SUPERSET

Push-Up (elevated with handles, no wrist pain)

15
15
20
20
30
30
30
30
30
30
30
30
20
20
20
20

SUPERSET

Kettlebell Clean and Press

16x12kg
16x12kg
16x12kg
20x12kg
20x12kg
20x12kg
20x12kg
20x12kg
24x12kg
24x12kg
24x12kg
24x12kg
20x12kg
20x12kg
20x12kg
20x12kg

SUPERSET

Band Pull Aparts (purple bands)

20
20
20
20
20
20
20
20
20
20
20
20
20
20
20
20

**ChinoZ32** · 04-20-2014, 01:04 AM

Sunday - Short session watching the news

Cycling (stationary)

45min - 18 km - Moderate intensity interval @ 3min off (80-90Watts) - 4min on (hill climb, off seat: 230-250Watts)

**ChinoZ32** · 04-21-2014, 01:26 AM

Week 120 (De Quervain's Tendinosis 6th Week Recovery) - Day 1 - 21/04/2014

Rest/Recovery
I clocked 15mins short of 8 hrs of sleep last night, 5mins short of 8 hrs the night before, and close to 7hrs on Friday. Rest have been consistently high. Recovery has been good also, active recovery day on Saturday with the usual kettlebell and bodyweight training along with some moderate interval training yesterday.

Damage control

Shoulder mobility due to subscap tear: In progress, mobility and ROM still very limited, rehab continue, minor tests in progress
De Quervain’s tendonitis (both wrists): 6th week of recovery, can be easily tweaked but still maintaining zero brace time at home and only putting on brace while I’m driving (required), at work, and bandage inside the gym
Quadratus Lumborum: crossing this off this week, leaving it listed in case it resurfaces

Payday 2 (online)

10PM - 3AM

Wrists management/rehab

5x5s EPL stretch
5x5s Wrist stretch
5x5s wrist range-of-motion
5x5s Tennis ball squeeze
5x5s Handshake
Flexes, extensions, and rotations

Pressure Point (1:50PM - Warm up/Rehab)

PVC Roll - Hamstrings, back
Lacrosse ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes
"The stick" - calves, and legs
Double ended dildo - QL

Mobility

Rock bottom squat stretch
Broomstick shoulder mobility
Broomstick shoulder half circles

Barbell squat

4xBar
4xBar
4x40kg
4x40kg
4x60kg
4x60kg
4x80kg
4x90kg
2x110kg
4x100kg
4x105kg
4x105kg
4x100kg
4x80kg
4x80kg
4x80kg
4x60kg
4x60kg
4x60kg
4x60kg

Barbell paused bench press

3xBar
3xBar
3x40kg
3x40kg
3x50kg
3x60kg
3x60kg
3x70kg
3x80kg
3x90kg
1x100kg
1x100kg
1x100kg
5x80kg
5x80kg
5x70kg
5x70kg
5x70kg
5x60kg
5x60kg

SUPERSET

Straight leg raise on bench (lower back decompression)

4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4

Barbell deficit deadlift

3xBar
3xBar
3x60kg
3x60kg
3x60kg
3x100kg
3x100kg
3x120kg
3x120kg
3x140kg
3x160kg
3x170kg
3x140kg
3x120kg
3x100kg
3x100kg
3x60kg
3x60kg
3x60kg
3x60kg

Pressure Point (5:10PM - Cool down/Rehab)

PVC Roll - Hamstrings, back
Lacrosse ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes
"The stick" - calves, and legs
Double ended dildo - QL

QL Management

QL stretch

Notes
Got up around midday, kind of sloppy and stiff morning (afternoon...) and was late for my planned session. In bed by 3AM.... Session was stiff, squats felt heavy but I still reached for higher numbers. QL clear. Bench felt OK, stiff also and ZERO leg drive work. Nobody was in the gym at the time so I didn’t go past 100kg singles since only last week I’ve needed spot “just in case” which is usually on my third rep. Deficits standing on block was probably the only solid movement today, obviously done at conventional. No belts, still require straps due to de quervains but no tweaks today.

**ChinoZ32** · 04-22-2014, 04:52 AM

Week 120 (De Quervain's Tendinosis 6th Week Recovery) - Day 2 - 22/04/2014

Rest/Recovery
Back to work, back to the grind. In bed for over 6.5hrs, Fitbit registered just over 5.5hrs of sleep. Fitbit reports last week with an increase in average, now up to 6hrs 19mins. Feeling OK, not battered from yesterday. Legs no longer getting sore from squats, I just can’t seem to get it and stuck in the 100kg+- area.

Damage control

Shoulder mobility due to subscap tear: In progress, mobility and ROM still very limited, rehab continue, minor tests in progress
De Quervain’s tendonitis (both wrists): 6th week of recovery, can be easily tweaked but still maintaining zero brace time at home and only putting on brace while I’m driving (required), at work, and bandage inside the gym
[DEL]Quadratus Lumborum: crossing this off this week, leaving it listed in case it resurfaces[/DEL]
SIJ: Left side seems to be gradually playing up during office hours only, starting Agile 8 today

Wrists management/rehab

5x5s EPL stretch
5x5s Wrist stretch
5x5s wrist range-of-motion
5x5s Tennis ball squeeze
5x5s Handshake
Flexes, extensions, and rotations

Pre-hab (Includes Agile 8 - 4:20PM)

PVC Roll - Hamstrings, back
Lacrosse ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes, glute/piriformis myofacial release w/ static stretch
"The stick" - IT band, abductors to vastus medialis
Double ended dildo - QL
Rollovers into “V” sits (10x)
Fire hydrant circles (10x)
Mountain climbers (10x)
Groiners (10x)
Static hip flexor stretch (3x10s)
Rock bottom squat stretch
Broomstick dislocation
Broomstick half circle

Plate on palm underhand internal/external rotation

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Barbell squat

4xBar
4xBar
4x40kg
4x40kg
4x60kg
4x60kg
4x80kg
4x90kg
4x100kg
4x105kg
4x105kg
4x105kg
4x105kg
4x100kg
4x100kg
4x80kg
4x80kg
4x80kg
4x60kg
4x60kg

Barbell deadlift (sumo - on blocks then off)

3xBar (blocks on)
3xBar
3x70kg
3x70kg
3x70kg
3x120kg
3x120kg
3x170kg
3x170kg
3x210kg
3x230kg
3x240kg
3x120kg (blocks off, plates on the ground)
3x120kg
3x170kg
3x170kg
3x210kg
3x70kg
3x70kg
3x70kg

Cool down rehab (7:05PM)

PVC Roll - Hamstrings, back
Lacrosse ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes, glute/piriformis myofacial release w/ static stretch
"The stick" - IT band, abductors to vastus medialis
Double ended dildo - QL
Rollovers into “V” sits (10x)

Dumbell side on bench internal cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Dumbell side on bench external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

QL Management

QL stretch

Notes
Agile 8 is either awesome or I’m imagining things. Will take a closer look again after a couple of weeks. Didn’t expect to consistently do 105kg for squats but they actually felt easy. Sumos off the blocks felt solid, I wanted to test both on and off, like last week. I was running out of time and only got to 240kg for triples on the block. Got out 210kg for triples again without blocks again, all beltless. Felt solid.

**ChinoZ32** · 04-23-2014, 04:42 AM

Week 120 (De Quervain's Tendinosis 6th Week Recovery) - Day 3 - 23/04/2014

Rest/Recovery

Tired, very tired. My main PC which hasn’t seen an upgrade since around 2007 (?) was being a bitch, got it stable for now but I’ve got a hardware issue somewhere. Troubleshooting lead to reading up on Intel’s CPU roadmap, reading reviews, planning a parts list, etc. Up early as usual, but tired. Probably lost my gainZzzzZ (LUULZ). I don’t feel too battered from yesterday, actually this old body feels strong.

Damage control
Minor niggle on what feels like a ligament behind my right knee, only when my right leg is bent and when I twist it to the right, exactly how I would when I prep for my sumo. It seems to be improving though. Mobility work especially with rotator cuff movements post workout rehab improved so I increased the weight. ROM for both internal and external improved. Now starting to actively stretch and “lube up” my shoulders at work and this helps so by the time I walk in the gym it isn’t feeling fragile.

Shoulder mobility due to subscap tear: In progress, mobility and ROM still very limited, rehab continue, minor tests in progress
De Quervain’s tendonitis (both wrists): 6th week of recovery, can be easily tweaked but still maintaining zero brace time at home and only putting on brace while I’m driving (required), at work, and bandage inside the gym
Quadratus Lumborum: crossing this off this week, leaving it listed in case it resurfaces
SIJ: Left side seems to be gradually playing up during office hours only, Agile 8 feeling awesome

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
Lacrosse ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes, glute/piriformis myofacial release w/ static stretch
"The stick" - IT band, abductors to vastus medialis
Double ended dildo - QL
Rollovers into “V” sits (10x)
Fire hydrant circles (10x)
Mountain climbers (10x)
Groiners (10x)
Static hip flexor stretch (3x10s)

Plate on palm underhand internal/external rotation

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Barbell paused bench press (technique and confidence work)

3xBar
3xBar
3x40kg
3x40kg
3x60kg
3x60kg
3x70kg
3x80kg
3x90kg
3x90kg
3x100kg
1x100kg
1x100kg
1x100kg
2x100kg
3x90kg
3x80kg
3x80kg
3x85kg
3x85kg
3x85kg
3x80kg
3x80kg
3x80kg
3x80kg
3x60kg
3x60kg
3x60kg
3x60kg
3x60kg

SUPERSET

Straight leg raise on bench (lower back decompression)

4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4

Dumbbell flye

10x12kg
10x12kg
10x20kg
10x25kg
10x30kg
10x40kg
10x40kg
10x30kg

SUPERSET

Glute hamstring raise + bands

10x0.25"
10x0.5"
10x0.5"
10x1"
10x1.25"
10x1.5"
10x1.75"
10x1.5"

SUPERSET

Dumbbell brocep curlZ

10x16kg
10x16kg
10x20kg
10x25kg
10x25kg
10x25kg
10x25kg
10x25kg

Back raise + bands

10x0.5"
10x1"
10x1.5"
10x1.5"

SUPERSET

Cable v-bar pull down

10x35kg
10x45kg
10x55kg
10x65kg

Cool down rehab (7:10PM)

PVC Roll - Hamstrings, back
Lacrosse ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes, glute/piriformis myofacial release w/ static stretch
"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

10x6kg
10x6kg
10x6kg
10x6kg

Dumbell side on bench external cuff rotation

10x6kg
10x6kg
10x6kg
10x6kg

QL Management

QL stretch

Notes
Sleepy half of the time at work, low concentration. No surprises due to the major dip in sleep last night scraping just over 4hrs. Training session started off slow. Bacon levels were just slow. I couldn’t get any heel drive happening. Bar placement on chest is all over the place, sometimes too high, sometimes too low. And sometimes not stable where bar might veer off to the left or sometimes right. I didn’t feel weak, just tired, if that makes sense. The remainder of the session actually felt strong, maybe the can of Monster I downed started to take into effect. It was recommended I started using bands for my glute hamstring raise and back extensions for explosiveness. I was surprised grabbing thick ****ing bands and repping that **** out. I’ll repeat today tomorrow and see what happens. Chest feel very underworked after today.

**ChinoZ32** · 04-24-2014, 04:33 AM

Week 120 (De Quervain's Tendinosis 6th Week Recovery) - Day 4 - 24/04/2014

Rest/Recovery
Only twenty minutes gained last night from the night before, a total of 4.5hrs. Compared to my recent average, I would have clocked 12.5hrs over the past two nights. But in actuality, I have only clocked 9.5hrs. Feeling tired just like yesterday, been reading too much and doing research last night and my brain won’t stop (htpc build and now my main rig). My chances of going ahead with my plan on improving yesterdays session just got smaller but **** it I’ll go for it anyway. No matter how low the bacon levels are, no ****ing excuses.

Damage control
The minor niggle mentioned yesterday seems to have been improved slightly. Random mobility work on wrists and shoulders done throughout the day in the office.

Shoulder mobility due to subscap tear: In progress, mobility and ROM still very limited, rehab continue, minor tests in progress
De Quervain’s tendonitis (both wrists): 6th week of recovery, can be easily tweaked but still maintaining zero brace time at home and only putting on brace while I’m driving (required), at work, and bandage inside the gym
Quadratus Lumborum: crossing this off this week, leaving it listed in case it resurfaces
SIJ: Improvement, everyone should do Agile 8 every morning

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
Lacrosse ball - Upper back subscap/infraspinatus area/latissimus dorsi, trapezius and glutes, glute/piriformis myofacial release w/ static stretch
"The stick" - IT band, abductors to vastus medialis
Double ended dildo - QL
Rollovers into “V” sits (10x)
Fire hydrant circles (10x)
Mountain climbers (10x)
Groiners (10x)
Static hip flexor stretch (3x10s)

Plate on palm underhand internal/external rotation

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Barbell paused bench press (technique and confidence work)

3xBar
3xBar
3x40kg
3x40kg
3x50kg
3x50kg (WAKE THE **** UP!)
3x60kg
3x60kg
3x70kg
3x70kg
3x80kg
3x80kg
3x85kg (staying here, too exhausted, but keeping the grind going)
3x85kg
3x85kg
3x85kg
3x85kg
3x85kg
3x85kg
3x85kg
3x80kg
3x80kg
3x80kg
3x80kg
3x80kg
3x70kg
3x70kg
3x70kg
3x70kg
3x70kg
10x60kg
10x60kg
10x60kg
10x60kg
10x60kg

SUPERSET

Straight leg raise on bench (lower back decompression)

4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4

Dumbbell seated shoulder press (delicate on left shoulder)

10x10kg
10x14kg
10x16kg (less pain)
10x20kg
10x25kg
10x30kg
10x30kg
10x30kg

SUPERSET

Glute hamstring raise + bands

10x0.5"
10x0.5"
10x1"
10x1.25"
10x1.5"
10x1.5"
10x1.5"
10x1.5"

SUPERSET

Dumbbell brocep curlZ

10x16kg
10x18kg
10x20kg
10x25kg
10x25kg
10x25kg
10x25kg
10x25kg
Back raise + bands
10x0.5"
10x0.5"
10x1"
10x1.5"

SUPERSET

Chest supported row 45"

5x25kg
5x25kg
5x50kg
5x60kg

Cool down rehab (6:50PM)

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 ( *NEW* pain and pleasure, like buttsex)
"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

10x6kg
10x6kg
10x6kg
10x6kg

Dumbbell side on bench external cuff rotation

10x6kg
10x6kg
10x6kg
10x6kg

QL Management

QL stretch

Notes
4.5hrs sleep impact is too much, with the night before last night scraping in just over 4hrs. No excuses to take rest, gave it what I had and punished myself instead with plenty of sets. Smashed hamstrings again, now I’m really feeling it. Tomorrow is squat and deadlift day, if hamstrings are too ****ed I’ll do some triple deficits again.

**ChinoZ32** · 04-24-2014, 11:55 PM

Week 120 (De Quervain's Tendinosis 6th Week Recovery) - Day 5 - 25/04/2014

Rest/Recovery
Improved, clocked 6hrs 11mins. Late night, slept in. Up and straight to the gym. Aiming to restore my body clock back over the weekend.

Damage control
It seems both legs are affected, not sure if it's knee but I discovered additional sensitivities when doing my side dumbbell rotator cuff movements. I can't spread both legs like a frog position, right side more affected. GF suggests it’s my body not used to wide stance. I'll lay off the sumos and skwatts maybe, but continue deficits. I can stretch/replicate the sensitivity, it’s as if it’s partial hips also. I made something click on the way home on my right side and it felt like it came from the hip. Instantly after that 99.99% of the sensitivity was gone. It should be nothing major.

Shoulder mobility due to subscap tear: In progress, mobility and ROM still very limited, rehab continue, minor tests in progress
De Quervain’s tendonitis (both wrists): 6th week of recovery, can be easily tweaked but still maintaining zero brace time at home and only putting on brace while I’m driving (required), at work, and bandage inside the gym
Quadratus Lumborum: crossing this off this week, leaving it listed in case it resurfaces
SIJ: Improvement, everyone should do Agile 8 every morning

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 - 12:30PM)

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 (10x)
Groiners (10x)
Static hip flexor stretch (3x10s)
Broomstick dislocation
Broomstick half circle
Rock bottom squat stretch

Plate on palm underhand internal/external rotation

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Barbell squat

4xBar
4xBar
4x40kg
4x40kg
4x60kg
4x60kg
4x80kg
4x90kg
4x100kg
4x105kg
4x107.5kg
4x107.5kg
4x105kg
4x105kg
4x100kg
4x100kg
4x80kg
4x80kg
4x80kg
4x80kg
4x60kg
4x60kg
4x60kg
4x60kg
4x60kg

Barbell deadlift (sumo)

3xBar
3xBar
3x70kg (soft tissue behind knee tingly - mild)
3x70kg
3x110kg (still funny, going to conventional deficits, better safe than sorry)

Barbell deficit deadlift (conventional)

3x110kg
3x110kg
3x110kg
3x150kg
3x150kg
3x150kg
3x150kg
3x110kg
3x110kg
3x110kg
3x110kg
3x110kg
3x110kg
3x110kg

Cool down rehab (3:20PM)

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 ( *NEW* pain and pleasure, like buttsex)
"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

10x6kg
10x6kg
10x6kg
10x6kg

Dumbbell side on bench external cuff rotation

10x6kg
10x6kg
10x6kg
10x6kg

QL Management

QL stretch
Hip hike

Notes
Not tired this time but bacon levels aren’t full either. I didn't overreach in the end. Improved squats and active recovery on sumos and deficits. My body isn’t used to the wide sumo stance yet. If I can pull 3x210kg (planned to actually reach 3x220kg today) when my body isn’t used to the stance, once I let things cool and body familiar with the movement am confident now I can surpass 250kg @ 70kg. SkwattZ are improving but have a long way to go to 2xBW. I wasn’t able to test bench this week due to a minor sleep set back, but my next goal there is 1x115kg paused from my current 110kg.

**ChinoZ32** · 04-25-2014, 11:56 PM

Flat out all day, squeezed in a quick and lighter 45min sesh before a night out.

Standing One-Arm Biceps Cable CurlZ

20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg

SUPERSET

Push-Up (Elevated with handles, no pain on wrists)

20
20
20
20
20
20
20
20
20
20
20
20

Kettlebell Clean and Press

16x12kg
16x12kg
16x12kg
16x12kg
16x12kg
16x12kg
16x12kg
16x12kg
16x12kg
16x12kg
16x12kg
16x12kg

SUPERSET

Band Pull Aparts

20x1/2-inch band
20x1/2-inch band
20x1/2-inch band
20x1/2-inch band
20x1/2-inch band
20x1/2-inch band
20x1/2-inch band
20x1/2-inch band
20x1/2-inch band
20x1/2-inch band
20x1/2-inch band
20x1/2-inch band

**ChinoZ32** · 04-27-2014, 02:14 AM

Watching Naruto, brief 45mins. Moderate intensity interval on stationary bike @ 3min off (80-90Watts) - 4min on (220-250Watts).

**ChinoZ32** · 04-28-2014, 04:34 AM

Week 121 (De Quervain's Tendinosis 7th Week Recovery) - Day 1 - 28/04/2014

Rest/Recovery
Good averages over the weekend, one on 6.5hrs, and another close to 10hrs. 6hrs 10mins clocked last night. No overreaching in terms of training, a lighter kettlebell circuit on Saturday and a moderate interval stationary bike session on Sunday while watching Naruto.

Damage control
Feeling good. Quadratus Lumborum injury crossed off the list officially as it has not resurfaced last week. SIJ seems to feel much better do since integrating the Agile 8 as a part of my pre-hab and partial on post workout rehab.

Shoulder mobility due to subscap tear: Rehab in progress, worsened when both arms overhead, mobility and ROM still very limited, researching ways to reduce “sensitivity” and fragile feeling
De Quervain’s tendonitis (both wrists): 7th week, rehab in progress, pain free ROM still not achievable, felt funny today

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

Midday deep tissue massage (no bukkake, no happy endings)

1hr

“Bangkok meets Budapest. Bali meets Istanbul. Timeless Asian healing traditions combined with the great spa tradition of Europe.” I thought it was about time I earned myself a deep tissue massage. I accidentally stumbled upon this place on my way to grabbing a coffee, my current favourite is about 6 minutes drive from work. I passed this place which was about 10 seconds walk away from the coffee joint. Entire body feels good, it was an “interesting” experience, at one point the little girl, had both knees on my hamstrings while both elbows on lower back. It’s equivalent to a sports massage in terms of depth of work, but not as consistent, it was definitely a mix of pain and pleasure. The girl, despite her petite size, packed quite a punch. 9/10. Some notes to take away:

Back produced countless of clicks, not sure if they were back, ribs, or soft tissue
Calves are more sore than I thought I could barely walk, increased time with “the stick” during pre-hab and post workout rehab from now on
Laying on my stomach with head resting on my hands with arms folded, indicated how fragile my left shoulder is, prompted for further investimagations

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)
Broomstick dislocation
Broomstick half circle
Rock bottom squat stretch

Plate on palm underhand internal/external rotation

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Barbell squat

4xBar
4xBar
4x40kg (right wrist funny/sensitive, wrist wraps installed from here)
4x40kg
4x60kg
4x60kg
4x80kg
4x100kg
4x110kg
3x115kg
4x110kg
4x105kg
4x105kg
4x100kg
4x100kg
4x80kg
4x80kg
4x60kg
4x60kg
4x60kg

Barbell deficit deadlift

3xBar
3xBar
3xBar
3x70kg
3x70kg
3x120kg
3x140kg
3x170kg
3x175kg
3x180kg
3x160kg
3x120kg
3x120kg
3x120kg
3x120kg
3x120kg
3x120kg
3x70kg (testing wrists, straps off)
3x70kg "
3x70kg "

Barbell 4 second count pause bench press

3xBar
3xBar
3x40kg
3x40kg
3x60kg
3x60kg
3x80kg
3x80kg
2x90kg
3x80kg
3x60kg
3x60kg

SUPERSET

Straight leg bench raise (lower back decompression)

4
4
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

10x6kg
10x6kg
10x6kg
10x6kg

Dumbbell side on bench external cuff rotation

10x6kg
10x6kg
10x6kg
10x6kg

QL Management

QL stretch

Notes
Solid session. Back squats continue to improve also, I was just able to make 2x110kg last week but I could do complete sets and nearly a complete set of 115kg. Deficit deadlifts were strong, no belts on triple 180kg, which is 10kg short of my last novice powerlifting comp opener. My new opener currently would be either 210kg or 220kg. The 4 second pause barbell bench press served as a warm up for tomorrow.

**ChinoZ32** · 04-29-2014, 12:22 AM

Week 121 (De Quervain's Tendinosis 7th Week Recovery) - Day 2 - 29/04/2014

Rest/Recovery
In bed for nearly 7hrs, registered sleep for only 5hrs 21min. Knock out time took about an hour. Very distracted at work, unable to concentrate. Stood up and left, angry, wanted to **** myself up.

Damage control
Feeling good, not too sore. Investigating shoulder options so I can still progress with pressing.

Shoulder mobility due to subscap tear: Rehab in progress, worsened when both arms overhead, mobility and ROM still very limited, researching ways to reduce “sensitivity” and fragile feeling
De Quervain’s tendonitis (both wrists): Tweaked during overhead shoulder press, 7th week, rehab in progress, pain free ROM still not achievable, forgot my brace, seems to drive OK but slightly fragile on right wrist

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 - 11:00AM)

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

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Band pull apart front

10x0.5"
10x0.5"
10x0.5"
10x0.5"

Band pull apart overhead

10x0.5"
10x0.5"
10x0.5"
10x0.5"

Barbell paused bench press

3xBar
3xBar
3xBar
3x40kg
3x40kg
3x60kg
3x60kg
3x60kg
3x70kg
3x70kg
3x80kg
3x80kg
3x90kg
3x90kg
3x90kg
3x90kg
3x90kg
3x90kg
3x90kg
3x90kg (trying to wake up...)
3x70kg
3x70kg
3x70kg
3x70kg
3x70kg
3x70kg
3x80kg
3x80kg
3x85kg (another try)
3x85kg
3x85kg
3x85kg (no dice)
3x80kg
3x80kg
3x80kg
3x70kg
3x70kg
3x70kg
3x70kg
3x70kg

SUPERSET

Bench 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
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4

Glute hamstring raise bands

10x0.5"
10x0.5"
10x1"
10x1"
10x1.25"
10x1.75"
10x1.75"
10x1.75"

SUPERSET

Barbell overhead press (testing left shoulder)

4xBar (first time with low level pain)
4xBar
4xBar
4x25kg
4x30kg (still tolerable, won't go up from here)
4x30kg
4x30kg
4x30kg

SUPERSET

Dumbbell brocep curlZ

10x18kg
10x18kg
10x25kg
10x25kg
10x30kg
10x30kg
10x30kg
10x30kg

Back extension bands

10x0.5"
10x1"
10x1"
10x1.25"
10x1.75"
10x1.75"
10x1.75"
10x1.75"

SUPERSET

Cable v-bar pulldown

10x35kg
10x45kg
10x55kg
10x65kg
10x65kg
10x55kg
10x55kg
10x55kg

Cool down rehab (2:00PM)

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

10x7kg
10x7kg
10x7kg
10x7kg

Dumbbell side on bench external cuff rotation

10x7kg
10x7kg
10x7kg
10x7kg

QL Management

QL stretch

Notes
Sleepy entire time, but I was angry. Work capacity was unaffected, so I ****ed myself up with volume. I better get some sleep tonight. Tweaked right wrist again, not sudden. Pleased to be doing overhead shoulder press, although not pain free, it was a month or so ago where I couldn’t even press the bar. Entire session was a fight, I couldn’t push past the sleepiness, but **** it I’ll make sure I work more than enough to bring down my lights out time from an hour to under an hour. Got home, GF pinned me down and demanded I take a short nap. I woke up, prepped some food (my fav, roasted carrots and sweet brotatoes), and updating this journal.

**ChinoZ32** · 04-30-2014, 06:21 AM

Week 121 (De Quervain's Tendinosis 7th Week Recovery) - Day 3 - 30/04/2014

Rest/Recovery
Over 1hr of improvement in registered sleep, forcefully reduced lights-out time from an hour to just over 30 minutes. ****ing better.

Damage control
DOMS on lower and upper body. Not sure what I�ll do once I step in the gym. De Quervains is playing up especially on right wrist, increasing (slowly) testing on shoulders.

Shoulder mobility due to subscap tear: Rehab in progress, worsened when both arms overhead, mobility and ROM still very limited, researching ways to reduce �sensitivity� and fragile feeling, increasing overhead shoulder exercises, testing to continue, slowly tapering up
De Quervain�s tendonitis (both wrists): Right wrist is playing up, the knife-twist sensation I get when I extend ROM is randomly coming and going even when it is at a neutral position, 7th week, rehab in progress

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 - 4:18PM)

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

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Band pull apart front

10x0.5"
10x0.5"
10x0.5"
10x0.5"

Band pull apart overhead

10x0.5"
10x0.5"
10x0.5"
10x0.5"

Barbell Romanian deadlift

4xBar
4xBar
4x60kg
4x60kg
4x60kg
4x100kg
4x100kg
4x100kg
4x140kg
4x140kg
4x140kg
4x160kg
4x160kg
4x170kg
4x140kg
4x140kg
4x140kg
4x140kg
4x100kg
4x100kg

Barbell paused bench press

3xBar
3xBar
3x40kg
3x40kg
3x40kg
3x60kg
3x60kg
3x60kg
3x70kg
3x80kg
3x87.5kg
2x100kg
1x100kg
1x92.5kg (lol, planning to do 3, ran out of bacon)
2x92.5kg (again)
3x87.5kg
3x80kg
3x80kg
2x87.5kg (really low in bacon)
5x80kg

SUPERSET

bench 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

Dumbbell hammer curlZ

10x10kg
10x14kg
10x20kg
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

10x6kg
10x6kg
10x6kg
10x6kg

Dumbbell side on bench external cuff rotation

10x6kg
10x6kg
10x6kg
10x6kg

QL Management

QL stretch
Hip hike

Notes
Made hamstrings my bitch, they�re probably going to be out of action for the next 16 hours at least. Toying with using my lats more during bench, so closer grip. Probably only utilized 5%. Ran out of bacon pretty quick, understandable I did 40 sets yesterday, even if they were sleepy sets. Late night.

**ChinoZ32** · 05-01-2014, 04:50 AM

Week 121 (De Quervain's Tendinosis 7th Week Recovery) - Day 4 - 01/05/2014

Rest/Recovery
Got my sleep OK the day before yesterday only to **** it up last night again. Progress this week, effects of training, I might as well throw it out the ****ing window. Sleep was like a long disruptive most ****ing ineffective nap, countless wake ups, not sure if I’m hot or cold. Shower first thing this morning, I’ve struggled to keep my eyes open all day. Body feels like jelly, not from DOMS, but it’s as if it’s in sleep mode. Heartbeat feels faster and stronger, feeling short of breath sometimes, nausea, and overall things seem like a blur. Struggling internally to control my anger, I refuse to let it affect me, went to work early, still working hard.

Damage control
Right wrist worsened, still plays up. It's OK when lifting, will avoid barbell overhead press for now. Reintroducing more brace time.

Shoulder mobility due to subscap tear: Rehab in progress, slowly improving from increased rehab in particular with bands and light dumbbell/bar work
De Quervain’s tendonitis (both wrists): Still not right, hasn’t improved in the past few days and randomly getting knife-twisting sensations without extending ROM, 7th week, rehab in progress

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)

Plate on palm underhand internal/external rotation

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Band pull apart front

10x0.5"
10x0.5"
10x0.5"
10x0.5"

Band pull apart overhead

10x0.5"
10x0.5"
10x0.5"
10x0.5"

Barbell squat

4xBar
4xBar
4x40kg
4x40kg
4x60kg
4x60kg
4x80kg
4x80kg
4x100kg
4x100kg
4x105kg
4x105kg
4x105kg
4x105kg
4x105kg
4x80kg
4x80kg
4x80kg
4x60kg
4x60kg

Barbell good morning

4xBar
4xBar
4x40kg
4x40kg
4x50kg
4x50kg
4x60kg
4x60kg
4x70kg
4x70kg
4x70kg
4x70kg
4x60kg
4x60kg
4x60kg
4x60kg
4x60kg
4x60kg
4x60kg
4x60kg

Dip (shoulder test)

5
5
5
5
5xBW+10kg
5xBW+10kg
5xBW+20kg
5xBW+30kg
5xBW+40kg
5xBW+45kg
5
5

DumbbrocepCurlZ

10x18kg
10x20kg
10x20kg
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

10x6kg
10x6kg
10x6kg
10x6kg

Dumbbell side on bench external cuff rotation

10x6kg
10x6kg
10x6kg
10x6kg

QL Management

QL stretch
Hip hike

Notes
I could have kept going with the complaints. Anger eventually faded, just got on with the job. Even if I had to squat body weight, I would have.

**ChinoZ32** · 05-02-2014, 05:01 AM

Week 121 (De Quervain's Tendinosis 7th Week Recovery) - Day 5 - 02/05/2014

Rest/Recovery
No words required.

Damage control

Shoulder mobility due to subscap tear: Rehab in progress, slowly improving from increased rehab in particular with bands and light dumbbell/bar work
De Quervain’s tendonitis (both wrists): 7th week, worsened and playing up, accidental tweak again from an unintentional high-5 which I did not initiate, brace time re-introduced

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 - 5:45PM)

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

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Band pull apart front

10x0.5"
10x0.5"
10x0.5"
10x0.5"

Band pull apart overhead

10x0.5"
10x0.5"
10x0.5"
10x0.5"

Barbell deadlift (sumo - testing my inzer belt)

3xBar
3xBar
3x70kg
3x70kg
3x120kg
3x120kg
3x170kg
3x170kg
3x190kg
0x210kg
3x170kg
3x170kg
0x210kg
3x170kg
3x170kg
3x170kg
3x120kg
3x120kg
3x120kg
3x120kg
3x120kg
3x120kg

Barbell bench press (speed work, practicing lat work)

3xBar
3xBar
3x40kg
3x40kg
3x50kg
3x50kg
3x60kg
3x60kg
3x80kg
3x80kg
3x90kg
3x90kg
2x100kg
2x100kg
1x100kg
8x80kg
5x80kg
5x80kg
5x80kg
12x60kg
10x60kg
10x60kg
10x60kg
10x60kg
10x60kg

SUPERSET

Bench 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
4
4
4
4
4

DumbbrocepCurlZ

10x18kg
10x18kg
10x20kg
10x20kg
10x25kg
10x25kg
10x30kg
10x30kg

Cool down rehab (8:30PM)

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
Rollovers into “V” sits (10x)
Static hip flexor stretch (3x10s)

Dumbbell side on bench internal cuff rotation

10x6kg
10x6kg
10x6kg
10x6kg

Dumbbell side on bench external cuff rotation

10x6kg
10x6kg
10x6kg
10x6kg

QL Management

QL stretch
Hip hike

Notes
Plenty of struggles this week with sleep which have cascaded down to physical and mental battles. A very unremarkable day to finish off an unremarkable week but I am soldiering on. I’ve decided to make use of next week as a deload week. I’ll be away all weekend traveling out of town but I will be squeezing in some training time regardless.

**ChinoZ32** · 05-02-2014, 09:26 PM

About to head out of town, fitted in a quick one.

45mins. Moderate intensity interval @ 3min off (80-90Watts) - 4min on (220-250Watts).

**ChinoZ32** · 05-04-2014, 03:57 AM

Just back from out of town, quick session, cooking, and watching movie.

Dumbbell brocep curlZ
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg

SUPERSET

Push-Up (Elevated with handles, no pain on wrists)
20
20
20
20
20
20
20
20
20
20
20
20

Kettlebell Clean and Press
20x12kg
20x12kg
20x12kg
20x12kg
20x12kg
20x12kg
20x12kg
20x12kg
20x12kg
20x12kg
20x12kg
20x12kg
20x12kg
20x12kg
20x12kg
20x12kg

SUPERSET

Band Pull Aparts
20x1/2-inch band
20x1/2-inch band
20x1/2-inch band
20x1/2-inch band
20x1/2-inch band
20x1/2-inch band
20x1/2-inch band
20x1/2-inch band
20x1/2-inch band
20x1/2-inch band
20x1/2-inch band
20x1/2-inch band

**ChinoZ32** · 05-05-2014, 04:22 AM

Week 122 (Deload Week - Week 8 of De Quervain's Tend) - Day 1 - 05/05/2014

Rest/Recovery
Sleep demons nearly at it for a full week, all started Day 2 last week. Consistently got about 5hrs over the weekend with 3-4hr bouts of insomnia each night. Hectic last night but I fought good despite getting back home from out of town late, got my cooking, housekeeping, and work preparations and squeezing in a late PM session while I man-wife away. Today has been a struggle in focus, still soldiering on.

Damage control

Shoulder mobility due to subscap tear: Rehab in progress, worsened when both arms overhead, mobility and ROM still very limited, researching ways to reduce “sensitivity” and fragile feeling
De Quervain’s tendonitis (both wrists): 8th week, rehab in progress, no improvement over the weekend, applying my upgraded version of “harden the **** up” and put the wrist in ZERO brace time

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)
Broomstick dislocation
Broomstick half circle
Rock bottom squat stretch

Plate on palm underhand internal/external rotation

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Band pull apart overhead

10x0.5"
10x0.5"
10x0.5"
10x0.5"

Band pull apart

10x0.5"
10x0.5"
10x0.5"
10x0.5"

Barbell front squat (with metal harness)

4xBar
4xBar
4x40kg
4x40kg
4x50kg
4x50kg
4x60kg
4x60kg
4x70kg
4x70kg
4x80kg
4x80kg
4x80kg
4x80kg
4x60kg
4x60kg
4x60kg
4x60kg
4x60kg
4x60kg

Barbell glute bridge

4xBar
4xBar
4x60kg
4x60kg
4x100kg
4x100kg
4x140kg
4x140kg
4x160kg
4x160kg
4x180kg
4x140kg
4x140kg
4x120kg
4x120kg
4x100kg
4x100kg
4x100kg
4x60kg
4x60kg

Dumbbell flat bench press

10x30kg
10x30kg
10x50kg
10x50kg

SUPERSET

Dumbbell brocurlZ

10x20kg
10x20kg
10x30kg
10x30kg

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

10x6kg
10x6kg
10x6kg
10x6kg

Dumbbell side on bench external cuff rotation

10x6kg
10x6kg
10x6kg
10x6kg

QL Management

QL stretch

Notes
A deload session only, this week is a deload week. Wrists not tweaked, positive.

**ChinoZ32** · 05-06-2014, 04:51 AM

Week 122 (Deload Week - Week 8 of De Quervain's Tend) - Day 2 - 06/05/2014

Rest/Recovery
Much improved with three minutes short of six hours clocked for last night. Previous nights still affecting me, extremely sleepy today in the office and in the gym.

Damage control

Shoulder mobility due to subscap tear: Rehab in progress, worsened when both arms overhead, mobility and ROM still very limited, researching ways to reduce “sensitivity” and fragile feeling
De Quervain’s tendonitis (both wrists): 8th week, rehab in progress, no improvement over the weekend, applying my upgraded version of “harden the **** up” and put the wrist in ZERO brace time

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 - 4:25PM)

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)
Broomstick dislocation
Broomstick half circle
Rock bottom squat stretch

Plate on palm underhand internal/external rotation

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Band pull apart overhead

10x0.5"
10x0.5"
10x0.5"
10x0.5"

Band pull apart

10x0.5"
10x0.5"
10x0.5"
10x0.5"

Barbell pendlay row

4xBar
4xBar
4x40kg
4x40kg
4x60kg
4x60kg
4x70kg
4x70kg
4x80kg
4x80kg
4x100kg
4x100kg
4x110kg
4x110kg
4x115kg (dirty, trying to wake up, no grip strength)
4x100kg
4x100kg
4x100kg
4x100kg
4x100kg
4x80kg
4x80kg
4x90kg
4x90kg
4x80kg
4x80kg
4x80kg
4x80kg
4x80kg
4x80kg
10x60kg
10x60kgn
10x60kg (blood blister right hand pop, cleaning bar)
10x60kg
10x60kg (left hand pop, cleaning bar again)

Glute hamstring raise with band

10x0.5in
10x0.5in
10x1in
10x1in
10x1.5in
10x1.5in
10x2in
10x2in
10x3in
10x3in
10x1in
10x1in

Dumbbell incline flye

10x16kg
10x20kg
10x25kg
10x35kg

SUPERSET

EZ Bar curlZ

10xBar (12kg?)
10x17kg
10x32kg
10x37kg

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

10x6kg
10x6kg
10x6kg
10x6kg

Dumbbell side on bench external cuff rotation

10x6kg
10x6kg
10x6kg
10x6kg

QL Management

QL stretch

Notes
Testing session. Sleepy, fought mentally and physically to wake the **** up. Grip strength also was testing, got angry, I just have to tell myself I haven’t used my wrists properly for nearly two months due to De Quervains injury. Speaking of which, wrists weren’t tweaked during training but before it during ****ing around with one of the PTs. I came in with no blisters or blood blisters. During the time of pendlay rows I had developed and then popped a blood blister, and developed and popped a blister, one on each hand, which caused minor delays. I cleaned them up well though and was more than willing to stop and clean them with the appropriate products accordingly. Second day deloading complete.

**ChinoZ32** · 05-07-2014, 05:02 AM

Week 122 (Deload Week - Week 8 of De Quervain's Tend) - Day 3 - 07/05/2014

Rest/Recovery
Time in-bed for over 7hrs, only registered sleep time of 5hrs 42mins, less than the night before but I feel more awake today, so there's improvement. Bacon levels in the weights room is still below average.

Damage control
Made some blister under callus and blood blister under callus skin art. On the left is I don’t know, on the right I made a Straya **** art, LOOOOOOOOOL! No major bar pulling, for now anyway.

Shoulder mobility due to subscap tear: Rehab in progress, worsened when both arms overhead, mobility and ROM still very limited, researching ways to reduce “sensitivity” and fragile feeling
De Quervain’s tendonitis (both wrists): 8th week, ZERO brace time in harden-the-****-up mode, tweaked twice today, and as usual, none while doing weights

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 - 4:12PM)

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)
Broomstick dislocation
Broomstick half circle
Rock bottom squat stretch

Plate on palm underhand internal/external rotation

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Band pull apart overhead

10x0.5"
10x0.5"
10x0.5"
10x0.5"

Band pull apart

10x0.5"
10x0.5"
10x0.5"
10x0.5"

Barbell front squat (with harness)

4xBar
4xBar
4x40kg
4x40kg
4x50kg
4x60kg
4x60kg
4x70kg
4x70kg
4x80kg
4x80kg
4x80kg
4x80kg
4x80kg
4x70kg
4x70kg
4x70kg
4x70kg
4x70kg
4x70kg
4x60kg
4x60kg
4x60kg
4x60kg
4x60kg

Barbell 50 degree incline bench press

4xBar
4xBar
4x30kg
4x30kg
4x40kg
4x40kg
4x50kg
4x50kg
4x60kg
4x60kg
4x60kg
4x60kg
4x60kg
4x65kg
4x65kg
4x60kg
4x60kg
4x60kg
4x60kg
4x60kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg

Back extension

50
50
50
50

Dumbbell hammer curlZ

10x20kg
10x20kg
10x20kg
10x20kg

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

10x6kg
10x6kg
10x6kg
10x6kg

Dumbbell side on bench external cuff rotation

10x6kg
10x6kg
10x6kg
10x6kg

QL Management

QL stretch

Notes
Just another deload day.

**ChinoZ32** · 05-08-2014, 04:28 AM

Week 122 (Deload Week - Week 8 of De Quervain's Tend) - Day 4 - 08/05/2014

Rest/Recovery
A touch away from 7hrs sleep, although dirty I was able to register 6hrs. ****ing finally, I’ve been working hard to get back to my new averages, I’m still around 15 minutes short but still sleepy as ****, worse than yesterday despite getting more sleep last night.

Damage control

Shoulder mobility due to subscap tear: Rehab in progress, worsened when both arms overhead, mobility and ROM still very limited, researching ways to reduce “sensitivity” and fragile feeling
De Quervain’s tendonitis (both wrists): 8th week, ZERO brace time in harden-the-****-up mode, did not tweaked it today ****ing amazeballs

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 - 4:10PM)

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)
Broomstick dislocation
Broomstick half circle
Rock bottom squat stretch

Plate on palm underhand internal/external rotation

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Band pull apart overhead

10x0.5"
10x0.5"
10x0.5"
10x0.5"

Band pull apart

10x0.5"
10x0.5"
10x0.5"
10x0.5"

Dumbbell bench press

10x25kg
10x25kg
10x30kg
10x30kg
10x40kg
10x40kg
10x50kg
10x50kg
10x60kg
10x60kg
9x70kg
7x65kg
10x30kg
8x60kg
9x60kg
8x60kg
9x60kg
10x50kg
10x50kg
9x50kg

SUPERSET

Dumbbell brocep curlZ

10x18kg
10x18kg
10x20kg
10x20kg
10x25kg
10x25kg
10x30kg
10x30kg
10x30kg
10x30kg
10x25kg
10x20kg
10x20kg
10x20kg
10x20kg
10x18kg
10x18kg
10x18kg
10x20kg
10x18kg

Farmers walk

94kg - 36m
94kg - 36m
94kg - 36m
134kg - 36m
134kg - 36m
174kg - 15m
174kg - 15m

Slow motion pause at bottom dips

5
10
5
10
10
10

L-sit hold on dip station

5s
10s
10s
10s

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

10x7kg
10x7kg
10x7kg
10x7kg

Dumbbell side on bench external cuff rotation

10x7kg
10x7kg
10x7kg
10x7kg

QL Management

QL stretch

Notes
Deload day. Random ****. Bro mode. Strongman gear, not bad testing them out and pretty much got to walking 1.25xBW pear arm, or combined 2.48BW, not bad just taped both my hands. That didn’t stop from both open wounds from re-opening and it’s juices seeping through tape. Felt OK, some ****ing around here and there. Vaping here and there.

**ChinoZ32** · 05-09-2014, 04:59 AM

Week 122 (Deload Week - Week 8 of De Quervain's Tend) - Day 5 - 09/05/2014

Rest/Recovery
I’ve been battling this **** and I’m not giving up. I was in bed shortly after 10PM night all excited to sleep. Speaking to the gf who’s currently in Italy (rowing comp), then as I thought I was entering the sleep bus, it ****ing left without me. Last looked at the clock a good time after midnight, body clock forced me to wake up way before my set alarm, which is usually 6:15AM, instead of 7hrs clocked, got just under 6. Not giving up.

Damage control

Shoulder mobility due to subscap tear: Rehab in progress, improved internal and external rotator cuff movements, ROM increased with more weight, chicken wing position still extremely tender
De Quervain’s tendonitis (both wrists): 8th week, ZERO brace time in harden-the-****-up mode, not tweaked ****ing awesome two days in a row

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 - 4:25PM)

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)
Broomstick dislocation
Broomstick half circle
Rock bottom squat stretch

Plate on palm underhand internal/external rotation

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Band pull apart overhead

10x0.5"
10x0.5"
10x0.5"
10x0.5"

Band pull apart

10x0.5"
10x0.5"
10x0.5"
10x0.5"

Barbell front squat (with harness)

4xBar
4xBar
4x40kg
4x40kg
4x50kg
4x50kg
10x60kg
11x60kg
12x60kg
13x60kg
14x60kg
15x60kg
15x60kg
5x60kg
5x60kg
5x60kg
5x60kg
5x60kg
5x60kg
5x60kg

Close grip chin up

5
10
5xBW+25kg
20
3 (10 second count, 5 second count up, 5 second count down)
1 (20 second count, 10 second count up, 10 second count down)
1 (L-Sit 10 second count, 5 second count up, 5 second count down)
15
10
10
3 (10 second count, 5 second count up, 5 second count down)

Stand to seated to box jump

5x50cm
5x50cm
5x64cm
5x64cm

Just box jump

5x64cm
5x73cm
5x73cm
5x82cm
5x91cm
5x99cm
2x108cm
2x108cm

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

10x7kg
10x7kg
10x7kg
10x7kg

Dumbbell side on bench external cuff rotation

10x7kg
10x7kg
10x7kg
10x7kg

QL Management

QL stretch

Notes
Everything’s ****ing sore tenderized meat style, especially upper body including arms. It was a bit of a mind **** as I didn’t know whether I was very fatigued or not. Final deload day of the week. Front squats OK. Very strong with 20 second count chin ups, bar actually surpassing neck and nearly getting it to touch my nips. Box jumps trying for height for the first time felt pretty good.

**ChinoZ32** · 05-10-2014, 01:19 AM

Saturday quickie before heading out for dinner/post workout meals. No bandage on de quervains this time, tough love.

Standing One-Arm Biceps Cable Curl
20x12.5kg
20x12.5kg
30x12.5kg
30x12.5kg
30x12.5kg
30x12.5kg
30x12.5kg
40x12.5kg

SUPERSET

Push-Up (Elevated with handles, no pain on wrists
20
20
40
40
40
40
40
60

SUPERSET

Kettlebell Clean and Press
20x12kg
20x12kg
30x12kg
30x12kg
30x12kg
30x12kg
30x12kg
40x12kg

SUPERSET

Band Pull Aparts
20x0.5in.
20x0.5in.
30x0.5in.
30x0.5in.
30x0.5in.
30x0.5in.
30x0.5in.
50x0.5in.

Body is just as tender as **** as yesterday. Started off, then I realized it was all a lie. Short quickie only.

**ChinoZ32** · 05-11-2014, 01:25 AM

Preparing a whole chicken, sweet brotato and pumpkins for oven roasting. Watching some classic Matrix, a short 60mins moderate intensity interval @ 4min off (80-90Watts) - 4min on (220-250Watts): 24.4km

**ChinoZ32** · 05-12-2014, 05:52 AM

Week 123 (Week 2 Deload - Week 9 of De Quervain's Tendonitis) - Day 1 - 12/05/2014

Rest/Recovery
The battles and my efforts over the past week and a half half paid off and sleep averages have been restored. Two nights over the weekend with 7hrs, with only last night dipping below 6hrs.

Damage control

Shoulder mobility due to subscap tear: Rehab in progress, still tender in some spots, I think this has improved
De Quervain’s tendonitis (both wrists): 9th week now, LULZ, improved with ZERO brace time/harden-the-****-up mode, tweaked today in the weights room, and NOT doing weights but during cool down in between a set and just leaning on a ****ing bench, ****ing RETARD

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

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Band pull apart overhead

10x0.5"
10x0.5"
10x0.5"
10x0.5"

Band pull apart

10x0.5"
10x0.5"
10x0.5"
10x0.5"

Barbell front squat (with harness)

4xBar
4xBar
4x40kg
4x40kg
4x60kg
4x60kg
10x60kg
10x60kg
15x60kg
20x60kg
25x60kg
30x60kg
10x60kg
10x60kg
10x60kg
4x60kg
4x60kg
4x60kg
4x60kg
4x60kg

Glute hamstring raise

10xBW+10kg
20xBW+10kg
25xBW+10kg
20xBW+10kg
25xBW+10kg
30xBW+10kg
10xBW+10kg
10xBW+10kg

Dumbbell ZERGRUSH bench press

30x30kg
25x40kg
15x60kg
10x70kg
15x60kg
10x60kg
10x60kg
10x60kg

SUPERSET

Dumbbell ZERGRUSH brocepcurlZ

10x18kg
10x20kg
10x25kg
10x15kg
10x25kg
10x25kg
10x25kg
10x25kg

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

10x7kg
10x7kg
10x7kg
10x7kg

Dumbbell side on bench external cuff rotation

10x7kg
10x7kg
10x7kg
10x7kg

QL Management

QL stretch

Notes
Deload day, extending to second week. Front squats OK, grinding out the baby weights. Accessory work pretty much.

**ChinoZ32** · 05-13-2014, 03:49 AM

Week 123 (Week 2 Deload - Week 9 of De Quervain's Tendonitis) - Day 2 - 13/05/2014

Rest/Recovery
I don’t remember having this awesome sleep. The restless and awake times combined at 43 minutes total is actually LESS than most nights when I clock a time in bed of about 6hrs to 7hrs, especially when last night I was in bed for over 9hrs. I was required to go to a meeting yesterday afternoon during training time which pushed training forward, hence pushing dinner and sleep forward also. So, I decided to **** it this morning and just sleep in.

Damage control

My open wounds on both hands are starting to become sealed and getting them wet is starting to become a non-issue. I am holding out for another day or two before I am start re-introducing pulling movements again, good ****.
Shoulder mobility due to subscap tear: Rehab in progress, still tender in some spots, I think this has improved
De Quervain’s tendonitis (both wrists): 9th week, improved with ZERO brace time/harden-the-****-up mode, zero tweaks today

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 - 4:23PM)

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

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Band pull apart overhead

10x0.5"
10x0.5"
10x0.5"
10x0.5"

Band pull apart

10x0.5"
10x0.5"
10x0.5"
10x0.5"

Close grip chin up (all dead hang not jumping jacks to pull ups bull****)

5xBW
10xBW
5xBW+10kg
5xBW+15kg
5xBW+20kg
5xBW+30kg
5xBW+40kg
3xBW+50kg (last one dirty)
0.5xBW+60kg (LUUUUULZ)
0.75xBW60kg (closer....)
2xBW+55kg
2xBW+50kg
3xBW+40kg
5xBW+30kg
5xBW+25kg
7xBW+20kg
10xBW+15kg
8xBW+10kg
5xBW
1xBW (slow motion)

Dip

5xBW
5xBW
5xBW+10kg
5xBW+20kg
5xBW+30kg
5xBW+40kg (left shoulder not so cool, testing again)
5xBW+40kg (better but still there, sensible, moving down)
5xBW+25kg
5xBW+25kg
5xBW+25kg
5xBW+25kg
5xBW+25kg

Dumbbell hammer curl

10x14kg
10x16kg
10x18kg
10x20kg
10x20kg

EZ Bar curlZ

20xBar (10kg?)
20xBar
7x30kg (low on bacon, wrapping it up from here)

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

10x7kg
10x7kg
10x7kg
10x7kg

Dumbbell side on bench external cuff rotation

10x7kg
10x7kg
10x7kg
10x7kg

QL Management

QL stretch

Notes
Felt underworked for some reason, probably because of the sheer volume from yesterday. Planning some yoke and/or farmers walk tomorrow.

A quick note on composition and strength: I hit 70kg a few weeks ago when I pulled 230kg. Now my weight does not seem to go below 71.6kg. What I find positive is that I don’t feel weak (quite the opposite), I am more vascular now (skin folds several months ago read at around 8% bf) and striations are very clear, while my 32” trousers/pants are actually very loose to a point I need a belt (which is not normal).

**ChinoZ32** · 05-14-2014, 04:44 AM

Week 123 (Week 2 Deload - Week 9 of De Quervain's Tendonitis) - Day 3 - 14/05/2014

Rest/Recovery
Last night was quite a contrast from the night prior. A short ****ty 5hrs with what seemed like forever when actually trying to fall asleep despite being in bed for 8 hours. No excuses. I got my averages up at least from the past two weeks of more sleep retardedness:

Damage control
My open wounds on both hands are starting to become sealed and getting them wet is starting to become a non-issue. I am holding out for another day or two before I am start re-introducing pulling movements again, good ****.

Shoulder mobility due to subscap tear: Rehab in progress, still tender in some spots, I think this has improved
De Quervain’s tendonitis (both wrists): 9th week, improved with ZERO brace time/harden-the-****-up mode, zero tweaks today

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

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Band pull apart overhead

10x0.5"
10x0.5"
10x0.5"
10x0.5"

Band pull apart

10x0.5"
10x0.5"
10x0.5"
10x0.5"

Barbell close grip bench press

10xBar
10xBar
10xBar
5x40kg
5x40kg
5x50kg
5x60kg
5x70kg
4x80kg (off balance on 4th rep, re-evaluating grip, too close)
4x80kg
4x80kg
5x70kg (recomposing)
5x70kg
5x80kg (more like it)
5x80kg
7x70kg
6x70kg
8x65kg
8x65kg
7x65kg (failed on 8th LUUUULZ pretending to do hip thrusts....)
7x60kg
5x60kg
5x60kg
5x60kg
5x60kg

SUPERSET

Bench straight leg raise (lower back decompression right after every set of close grip bench)

4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4
4

Farmers walk

36m - 14kg (empty) - 20s
36m - 14kg - 20s
36m - 54kg - 20s
36m - 54kg - 20s
36m - 94kg - 20s
36m - 94kg - 15s
36m - 94kg - 15s
36m - 94kg - 15s
36m - 94kg - 15s
36m - 94kg - 15s
36m - 94kg - 15s
36m - 94kg - 15s
36m - 94kg - 15s
36m - 94kg - 15s
36m - 94kg - 15s
36m - 94kg - 15s
36m - 94kg - 15s
36m - 94kg - 15s
36m - 94kg - 15s
36m - 94kg - 15s
36m - 94kg - 15s
36m - 94kg - 15s
36m - 94kg - 15s
36m - 94kg - 15s
36m - 94kg - 15s
36m - 94kg - 15s

Back extension

10xBW
10xBW+10kg
10xBW+10kg
10xBW+10kg
10xBW+10kg
10xBW+15kg

SUPERSET

Lat pull down behind the back

10x30kg
10x30kg
10x40kg
10x40kg
10x40kg
10x50kg

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

10x7kg
10x7kg
10x7kg
10x7kg

Dumbbell side on bench external cuff rotation

10x7kg
10x7kg
10x7kg
10x7kg

QL Management

QL stretch

Notes
I wasn’t going to do many farmers walk but I couldn’t say no to a challenge made by a 10 foot 110kg sasquatch. The challenge was to do 20 sets farmers walk, continuous, rest only while the other makes his run, non-stop until 20 sets were done. I did pretty good, didn’t give up. Pain and pleasure just kept me going despite having been training longer for the session and even stayed longer to do some more. Picture captured by John saying “....while Christian did his best Rich Froning impression while laughing in the face of Canberra's winter.” LULZ.

**ChinoZ32** · 05-15-2014, 04:37 AM

Week 123 (Week 2 Deload - Week 9 of De Quervain's Tendonitis) - Day 4 - 15/05/2014

Rest/Recovery
Too hot in bed, woke up at 5AM, stopped alarm at 5:22AM. It hit minus zero today, and I’ve still been sleeping with the fan on. A total clocked of 4hrs 22min, far from optimal but I was awake. On the plus side, I just had the most beautiful drive to work. Everything is a blur, felt half drunk, struggling to keep my eyes open but I kept myself busy kicking arse at work, I shall soldier on in the weights room.

Damage control
What’s amazing is, both lats are equally sore and sensitive to touch. In fact, every part of my left lat, every part of my back, even traps, are sensitive to touch. All from the ****tarded amounts of chin ups and last nights sasquatch farmers walk challenge. I might have some restored left lat activation which is fan-****in-tastic, ****ing-amazing, ****ing awesome.

Shoulder mobility due to subscap tear: Rehab in progress, still tender in some spots, rotator cuff movements and introductory pain during pre-hab indicates improvement
De Quervain’s tendonitis (both wrists): 9th week, ZERO brace time/harden-the-****-up mode, improvement evident, only seems stiff and reduced ROM in the mornings mainly

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

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Band pull apart overhead

10x0.5"
10x0.5"
10x0.5"
10x0.5"

Band pull apart

10x0.5"
10x0.5"
10x0.5"
10x0.5"

Box jump

5x50cm
5x50cm
5x64cm
5x64cm
5x73cm
5x73cm
5x82cm
5x91cm
5x91cm

Dumbbell incline bench flye

10x16kg
10x16kg
10x20kg
10x20kg
10x30kg
10x30kg
10x35kg
10x35kg
10x40kg
10x40kg

Barbell close grip bench

5xBar
5xBar
5x40kg
5x40kg
10x60kg
10x60kg
10x60kg
10x60kg
10x60kg
5x60kg

SUPERSET

Straight leg bench raise (lower back decompression)

4
4
4
4
4
4
4
4
4
4

Neutral grip horizontal hold (single legged)

1x2x4s hold
1x10s hold

Tractor tyre flip

10x170kg
28x100kg
28x100kg
40x100kg

EZ Bar curlZ

20xBar
10x30kg
10x30kg
10x30kg
10x30kg
10x30kg

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

10x7kg
10x7kg
10x7kg
10x7kg

Dumbbell side on bench external cuff rotation

10x7kg
10x7kg
10x7kg
10x7kg

QL Management

QL stretch

Notes
I got lots of quad and hamstring bruises for some reason, like big patches. Was sleepy the entire time in the gym, like in the office, with the exception of tractor tyre flip challenge from Mr. Giant, which actually made me feel awake. I’ve never flipped the biggest tractor tyres until today but giant wanted a lighter one, all good. I could have kept going for I don’t know how long, but instead I just snuck up some extra distance on him on the last set. Kept box jumps low, with my sleepy state I didn't really feel like face planting today. No damage today, only bleeding fingernail from scraping pavement. Sleepy drive home, I should get a good sleep tonight, but by how things are going, my body most of the time won’t let me. Great fun in the gym today, everything hurts even though I’ve just been doing random **** for the past two weeks deloading.

**ChinoZ32** · 05-16-2014, 04:37 AM

Week 123 (Week 2 Deload - Week 9 of De Quervain's Tendonitis) - Day 5 - 16/05/2014

Rest/Recovery
Extremely messy sleep, the sleep inconsistency have caught up however, thus giving me 8 hrs worth last night. Slept in purposely and wholeheartedly, zero guilt. I kick arse at work even at 4hrs of sleep and I have done multi 9hr+ shifts this week.

Damage control
Tender to touch all over, sore all over. Feeling awesomesauce.

Shoulder mobility due to subscap tear: Rehab in progress, still tender in some spots, rotator cuff movements and introductory pain during pre-hab indicates improvement
De Quervain�s tendonitis (both wrists): 9th week, ZERO brace time/harden-the-****-up mode, improvement evident

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/hold

Plate on palm underhand internal/external rotation

10x5kg
10x5kg
10x5kg
10x5kg

Plate external cuff rotation

10x5kg
10x5kg
10x5kg
10x5kg

Band pull apart overhead

10x0.5"
10x0.5"
10x0.5"
10x0.5"

Band pull apart

10x0.5"
10x0.5"
10x0.5"
10x0.5"

Barbell front squat (with harness)

5xBar
5xBar
5x40kg
5x40kg
5x50kg
5x60kg
5x70kg
5x80kg
5x90kg
5x100kg
5x110kg
5x100kg
5x100kg
5x80kg
5x80kg
5x60kg
5x60kg
5x60kg
5x60kg
5x60kg

Glute hamstring raise (slow motion from set 4 onwards, 8s - 10s count repetitions)

10xBW+5kg
10xBW+5kg
10xBW+10kg
5xBW+5kg (reset, Sherro recommended slow up and down, my GHR already too quick/explosive - NEW BASELINE ON SLOWMO!!!!)
6xBW+5kg
7xBW+5kg
8xBW+5kg

SUPERSET

Barbell close grip bench

10xBar
10xBar
10x40kg
10x50kg
10x60kg
10x65kg
10x70kg

SUPERSET

Straight leg bench raise (lower back decompression every after a set if bench)

4
4
4
4
4
4
4

SUPERSET

Dumbbell curlZ

10x16kg
10x16kg
10x20kg
10x25kg
10x30kg
10x30kg
10x30kg

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

10x7kg
10x7kg
10x7kg
10x7kg

Dumbbell side on bench external cuff rotation

10x7kg
10x7kg
10x7kg
10x7kg

QL Management

QL stretch

Notes
Last day of a two week deload. Giggling like a little school girl deep down, legs feeling stronger and the fact that I can comfortably do 110kg front squats (harness feels harder for me) is a nice achievement. This is probably is my weakest link. Being able to leg press 450kg might look like strength but now perhaps I know my squats are still 100kg lighter than my deadlift.

So, next week no more deload. I�ve made some discoveries over the deload period which I will take and apply with me starting next week, as well as integrating what I�ve been taught by others. So I will take a little more control over my training regimen, applying what was given to me by Sherro as well as applying what I�ve learnt.

Leg strength
Loading up the leg press at 450kg and repping it doesn�t make my legs strong. Doing 400kg for reps doesn�t make my legs strong. My front squats have always been weak, along with back squats, so what is it? I thought my glutes were weak, but when I do a **** load of GHR and I can rep out barbell glute bridges at 4x180kg after doing 20 sets of 120kg - 140kg, maybe it�s not so weak. I thought my hamstrings were weak, not when I can rep the **** out of it bodyweight, weighted, and use 2in+ bands and still rep the **** out of it. So maybe my back.... Maybe not, especially if I can rep out a full set at 180kg deficit standing on blocks or doing 230kg. Legs, front squats, doing more, seems to strengthen my legs.

Lat activation
I can get my entire back, and get decent activation in both lats doing a **** load and heavy chin ups, the good thing with that is that I can use them during deadlifts. Scratch that, I NEED THEM for deadlifts. And they are beneficial also for my bench press. I have never gotten full on 150% DOMS on my lats, let alone my left one, not for a couple of years! So there�s one thing I can integrate.

Deadlifts
Doing deficits really tighten me up good, strengthens my body foundation, that�s how I can describe the feeling. So doing these more often is a good thing to do. Sumo deadlifts aggravate my right knee ligament (or some soft tissue) so I need to do them less often.

Strength grip
I�ve lost some strength grip since my de quervains injury on both wrists. I feel doing heavy farmers walk not only helps restrengthening my grip but works my entire back. I will integrate them into my routine, perhaps a rest day.

Thread: Christian's Continuous Improvement - Strength, Fitness, and Body Recomposition

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