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

**ChinoZ32** · 03-28-2015, 03:58 AM

Week 168 (Injury: Fractures - Week 9) - Day 6 - 28/03/2015

Rest/Recovery/Nutrition
A solid but late and broken 7hrs 39mins. Too much of it and I usually feel tired, and today in terms of energy, does not feel optimal. Nutrition on the high side man-vs-food edition. Can�t stop eating homemade ice cream.

Damage control
Legs are a no-go zone today. I remember waking up in the middle of sleep, half asleep, grasping my left leg/knee in agony and I have no idea why. They feel fine today, regardless I kept off legs today. Hamstrings although not majorly sore (or perhaps constant adaptation combined with high pain threshold) are extremely tender to touch and the entire muscle group on both sides are the same. That�s a positive. Left arm recovering nicely.

Kettlebell isolated bent over row

10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x32kg
10x32kg
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10x24kg
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10x24kg
10x24kg
10x24kg
10x24kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg

Push up (with grip)

20
20
20
20
20
50
50
50
50
50
80
100
80
80
80
50
50
50
50
50
40
40
40
40
40
40
40
40
40
40

Dumbbell one arm preacher curl

10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
20x12.5kg
20x12.5kg
25x12.5kg
25x12.5kg
25x12.5kg
25x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
10x12.5kg
10x12.5kg
30x12.5kg
30x12.5kg

Dumbbell standing one arm shoulder press

10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
20x12.5kg
20x12.5kg
25x12.5kg
25x12.5kg
25x12.5kg
25x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
10x12.5kg
10x12.5kg
20x12.5kg
20x12.5kg

Notes
Although I didn�t get any study done (but I�ve done a **** load during the week), I was pretty pretty productive today despite the late start. So I thought I would treat myself with extra time and volume. And while doing so I prepared a feast while watching nearly 2x movies in the process, total 3hrs of light near-continuous high volume ****. The lower energy state didn�t seem to affect the training.

**ChinoZ32** · 03-31-2015, 01:43 AM

Week 169 (Injury: Fractures - Week 10) - Day 1-2 - 30-31/03/2015

The Weekend (Long Weekend)
Balanced. Saturday was great, ate well and trained well. I was exhausted by Sunday so I thought I’d rest. That included rest in everything. Unfortunately I haven’t really learnt my lesson. I think my excessive eating on the day lead to the undesired effects for the next day (Day 1 at least). I took the day off work due to a massive thumping headache that welcomed me on Monday morning and it felt so severe I felt like my skull was going to crack from the pressure. Skipped training and didn’t eat well (too much, but not as bad as Sunday though).

Rest/Recovery/Nutrition
A **** load of sleep over the weekend and yesterday. A lot of sleep last night too. The headache isn’t as severe today but it’s still there. Appropriate nutrition only back today since Thursday. Carrying a fair bit of water weight from the bags of chips, boxes of biscuits, and boxes of chocolate. It’ll take the rest of this week until I get it back down again.

Damage control
Hamstrings have at least cleared up, in terms of soreness though everything is pretty clear.

Kettlebell lunge (off-set kettlebells, both arms)

10x28kg
10x28kg
10x28kg
10x28kg
10x28kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x56kg
10x56kg
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10x28kg
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10x28kg
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10x28kg
10x28kg
10x28kg
10x28kg
10x28kg
10x28kg
10x28kg

Dumbbell standing one arm curl

10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg

Push up

20
20
20
20
20
40
40
40
40
40
60
60
60
60
60
50
50
50
100
50

Notes
Session was fine, I nearly skipped today. I’ve been, and still am, finding everything emotionally testing. I succumbed to it yesterday. There were some factors but in essence I’m at fault as I’ve allowed it to affect me. Still a bit lost.

**ChinoZ32** · 04-01-2015, 05:15 AM

Week 169 (Injury: Fractures - Week 10) - Day 3 - 01/04/2015

Rest/Recovery/Nutrition
Total sleep at a more than sufficient 8 hrs 2mins. Still, I’m not back at work yet and I have acquired medical certificate to cover the rest of the week off as well as further consultation to the bouts of fatigue I’ve been getting. I’m trying a different practice this time. A general and annual blood work done today as well as additional thyroid checks added for fatigue troubleshooting. I’m slowly recovering but my usual 5:30AM starts are still broken and early starts are not yet possible, not when I need certain levels of mental capacity to do work in the office. The constant 24/7 pulsating and skull crushing headache is gone but have been reduced to milder and less infrequent/non-constant bouts.
Nutrition back on track again ensuring a mild surplus and not a the-world-is-going-to-end-tomorrow surplus.

Damage control
A fourth (and final scan hopefully) is complete with further consultation with professional medical recommendations to be given early next week. In terms of functionality and care, all has been pretty good since the last scan and consultation 5 weeks ago. My second and third previous scan (a confusion led to double scanning) have been identical and also showed patterns. The scan today is different, a positive difference so that’s ****ing awesome news. But, I can’t get too excited. Pending a follow up appointment early next week will determine both blood work and arm status.

Late January and mid February 2015 (2x scans, different days, consistent result)

First of April 2015

Kettlebell isolated bent over row

10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x32kg
10x32kg
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10x24kg
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10x24kg
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10x24kg
10x24kg
10x24kg
10x24kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg

Dumbbell standing one arm shoulder press

10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
25x12.5kg
25x12.5kg
25x12.5kg
25x12.5kg
30x12.5kg
30x12.5kg
30x12.5kg
30x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg

Dumbbell one arm preacher curl

10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
10x12.5kg
10x12.5kg
15x12.5kg
15x12.5kg

Notes
Slightly later than usual but soldiered on despite the unknown conditions. I feel the training balances out the energy input/output to prevent me from being a ****ing mess all around.

**ChinoZ32** · 04-02-2015, 03:31 AM

Week 169 (Injury: Fractures - Week 10) - Day 4 - 26/03/2015

Rest/Recovery/Nutrition
A new PB with total registered sleep at 2hrs 50mins. Not feeling too tired considering but I’m sure it’ll kick me in the face one day soon if not today. A busy day when I’m supposed to be resting but the house is getting closer and closer to being completed. The final parts of my personal/mini data project is coming to an end with external people while the final stage is a handover to me to terminate and test. I can sleep easier at least when that’s done. That’s just one example of things that have been on my mind and keeping me preoccupied.
Nutrition solid. Intake still well in surplus levels. Protein kept high while everything else is balanced. An all up instinctive approach as usual. Even so, the water weight from the extended version of man-vs-food last long weekend has 90% subsided.

Damage control
Upper back mildly sore around right shoulder blade, otherwise no other significant soreness can’t be felt. No aggravations on left arm, still in brace when driving or going out of the house. Left arm status pending follow up appointment after the doctors assessment of the last (4th) scan.

Kettlebell(s) Romanian deadlift (>32kg multiple kettlebells)

10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x40kg
10x40kg
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10x40kg
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10x56kg
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Wide push up (with grip)

20
20
20
20
20
50
50
50
50
50
50
50
50
50
50
20
20
20
20
20

Dumbbell standing one arm curl

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

Notes
Job complete. The lack of sleep/rest last night has not yet hit me but I know tomorrow or Saturday it will. Right on the ****ing face it will.

**ChinoZ32** · 04-02-2015, 11:14 PM

Week 169 (Injury: Fractures - Week 10) - Day 5 - 03/04/2015

Rest/Recovery/Nutrition
Sleep OK, nutrition OK.

Damage control
All good, no issues.

Kettlebell lunge (off-set kettlebells, both arms)

10x28kg
10x28kg
10x28kg
10x28kg
10x28kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x56kg
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10x40kg
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10x40kg

Push up (with grip)

20
20
20
20
20
50
40
40
40
40
40
40
40
40
40
40
40
40
40
40

Dumbbell one arm preacher curl

10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg

Notes
Job done.

**ChinoZ32** · 04-05-2015, 04:40 AM

Week 169 (Injury: Fractures - Week 10) - Day 6-7 - 04-5/04/2015

Day 6 Summary
Well rested. Damage control good, left arm recovering. Nutrition: Chocolate, chocolate, and chocolate. Training: none. Despite the **** load of sleep I’ve been having, my body was so sore that I knew at the time that any tension training would just go to waste due to the muscular tissue damage. I don’t normally think or feel this, nor does it happen often but when it does I know “that” particular feeling. So instead of training, I just ate a **** load.

Rest/Recovery/Nutrition
Today, very well rested and feeling recovered. Nutrition: back to the standard weekend stuff. So, ****ing high/surplus but not so much of a ****-it-all mode.

Damage control
Left arm not aggravated. Soreness improved on arms, chest, and legs. So I think I’m good to go again today.

Kettlebell isolated bent over row

10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x24kg
10x24kg
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10x24kg
10x24kg
10x32kg
10x32kg
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10x24kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg

Dumbbell standing one arm shoulder press

10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
25x12.5kg
25x12.5kg
25x12.5kg
25x12.5kg
30x12.5kg
30x12.5kg
30x12.5kg
30x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg

SUPERSET

Kettlebell Romanian deadlift

10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg

Notes
For a long weekend, and for a Sunday, not bad of an effort I thought. I’ll consider this an early start to the first day of next week which is tomorrow. Although it’s not exactly positive reinforcement from last weekends slackness since I didn’t do too well. Well, I’ll consider it early planning.

**ChinoZ32** · 04-06-2015, 02:28 AM

Week 170 (Injury: Fractures - Week 11) - Day 1 - 06/04/2015

The Weekend
Recovery: high and good. Training: balanced, rested one day and trained the other. Nutrition: LOL.

Rest/Recovery/Nutrition
Well rested, plenty of sleep. Nutrition still pretty high considering the extra long weekend however today I didn’t fast. Unfortunately this move made an impact in todays training. I’ve gone from one lifting division to another since the past week of break. In fact, the scales are showing an extra 5kg difference from the last 2 days alone. It’ll take a good whole week for the water to drop.

Damage control
I should hear from the doctor any day now about my fourth scan. So far my left arm hasn’t been aggravated. Soreness/damage low to moderate.

Kettlebell(s) Romanian deadlift (>32kg multiple kettlebells)

10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg

Dumbbell floor press

30x12.5kg
30x12.5kg
30x12.5kg
30x12.5kg
20x22.5kg
20x22.5kg
20x22.5kg
20x22.5kg
30x22.5kg
30x22.5kg
30x22.5kg
30x22.5kg

Notes
I very quick 60 minute session instead of my usual 2hr session. Despite being rested, the impact of fasted state and non-fasted state training is too big to ignore for me. I’ve grown, my body has grown so familiar with it that when I try the non-fasted state training I lack the bacon. This is the last day of my break, I’ve done my best to utilise it for resting.

**ChinoZ32** · 04-07-2015, 02:50 AM

Week 170 (Injury: Fractures - Week 11) - Day 2 - 07/04/2015

Rest/Recovery/Nutrition
A dirty 4hrs 41mins, total bed time exceeded 5hrs though so I’m not sure why I got such a low total. Feeling good enough to be at work at my preferred start time in darkness. I’m back to being in a fasted state today so todays training session should be a challenge like yesterdays non-fasted attempt.My apologies to the person responsible for the toilets at work, my man-vs-food eating has taken another victim today.

Damage control
Doctor has gotten back to me and requested a non-urgent appointment which I locked in for this Thursday. Confirmed blood work and x-ray results are in but did not provide details over the phone so I suppose they have to earn money somehow, so I immediately set up an appointment for this Thursday.

Kettlebell(s) Romanian deadlift (>32kg multiple kettlebells)

10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg

Dumbbell one arm floor press

30x12.5kg
30x12.5kg
30x12.5kg
30x12.5kg
20x22.5kg
20x22.5kg
20x22.5kg
20x22.5kg
30x22.5kg
30x22.5kg
30x22.5kg
30x22.5kg
30x22.5kg
30x22.5kg
30x22.5kg
30x22.5kg
30x22.5kg
30x22.5kg
30x22.5kg
30x22.5kg

Dumbbell one arm preacher curl

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

Notes
That’s more ****ing like it. Although despite the lightness of it all, the volume was very easy to handle. Fasted state training provides me with so much more capacity to work than when my body is in a non-fasted state.

**ChinoZ32** · 04-08-2015, 02:51 AM

Week 170 (Injury: Fractures - Week 11) - Day 3 - 08/04/2015

Rest/Recovery/Nutrition
Sleep was a good 20mins more than the night before totalling 5hrs 4mins but I feel less rested in the morning and throughout the day compared to yesterday. Even sleep was recorded at 96% efficiency with only 14mins in “restless” or “awake” which is pretty low for me (it’s usually double or more), weird.
Nutrition: More appropriate, I’m sure the toilet man will be happy I didn’t block his toilets today.

Damage control
Left arm good, one day left until appointment to assess injury status from x-ray scans from last week. Soreness does not seem evident, surprising that hamstrings aren’t feeling that sore. All good I suppose.

Kettlebell deadlift

10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg

Dumbbell one arm floor press

30x12.5kg
30x12.5kg
30x12.5kg
30x12.5kg
20x22.5kg
20x22.5kg
20x22.5kg
20x22.5kg
30x22.5kg
30x22.5kg
30x22.5kg
30x22.5kg
30x22.5kg
30x22.5kg
30x22.5kg
30x22.5kg
20x27.5kg
20x27.5kg
30x22.5kg
30x22.5kg

Dumbbell one arm preacher curl

20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
10x17.5kg
10x17.5kg
15x17.5kg
15x17.5kg
15x17.5kg
15x17.5kg

Standing one arm dumbbell shoulder press

10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
15x17.5kg
15x17.5kg
15x17.5kg
15x17.5kg

Notes
Some decent volume today, not much of a challenge though because of my limited (but far from effective) equipment at home. The standard deadlift, very closed-stance with the kettlebells beside my body, were welcoming. Although like most of my training sessions at home, I’ve had to accommodate the lighter load with near-continuous set after set motion. Lots of sweat indeed.

**ChinoZ32** · 04-09-2015, 05:49 AM

Week 170 (Injury: Fractures - Week 11) - Day 4 - 09/04/2015

Rest/Recovery/Nutrition
The more sleep I get the more tired I feel. Sleep in today with an additional 50mins more to registered sleep than the night before and now totalling 5hrs 54mins.
Nutrition top notch, much more controlled and flexible, unlike the past week have been.

Damage control
DOMS party has started, it’s been quiet for a bit but it’s only a mild party. Hamstrings, upper back, and forearms are the most affected areas.

Doctors appointment updates:

left arm scan positive however minor damage still evident but definitely healing
prediction on left arm 100% recovery around 2 weeks
blood work positive
ALT levels high enough to warrant investigation, value at 51, normal values should be below 40

Recommendations

2 more weeks of brace usage
referral acquired for liver expert investigation, fatigue is a common symptom from a broad range of conditions which

Kettlebell isolated bent over row

10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg

Dumbbell one arm floor press

20x17.5kg
20x17.5kg
20x17.5kg
20x17.5kg
30x17.5kg
30x17.5kg
30x17.5kg
30x17.5kg
20x22.5kg
20x22.5kg
20x22.5kg
20x22.5kg
30x22.5kg
30x22.5kg
30x22.5kg
30x22.5kg
30x22.5kg
30x22.5kg
30x22.5kg
30x22.5kg
10x27.5kg
10x27.5kg
10x27.5kg
10x27.5kg
15x27.5kg
15x27.5kg
15x27.5kg
15x27.5kg
20x27.5kg
20x27.5kg
20x27.5kg
20x27.5kg

Standing one arm dumbbell curl

10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
15x17.5kg
15x17.5kg
15x17.5kg
15x17.5kg

Notes
Later start, late night. Good accomplishments at work, had to leave early to meet up with builder and sparky to finalise my multi-zone wiring and 26x cat6 cabling at my new house, 3 weeks away precisely. Designing landscape at home for front and back, train really late, dinner really late, and most likely be ****ed up tomorrow. But it’s Friday. Work capacity in tonights training pretty solid, only because I was angry at myself for everything being late.

**ChinoZ32** · 04-10-2015, 06:34 AM

Week 170 (Injury: Fractures - Week 11) - Day 5 - 10/04/2015

Rest/Recovery/Nutrition
Late night last night and later start this morning, just as I expected. I’m feeling a tad bit weary but somehow quite energetic, perhaps that’s the caffeine talking. Or perhaps it’s because the house is getting closer to being finished and the excitement is getting to me. I’ve been finding myself driving to the house often, dealing with builder mostly and the electrician recently in ensuring things are done to my specifications. Some progress photos:

Mirror splashback, sleeper cupboards, LEDs, and flush gas cooktop, gives me a boner.

Ensuite goodness with a double vanity, one side glass shower (semi-frameless), recess, in-tile drain, big **** off 60x60 tiles at contrast and floor to ceiling, I just jizzed in my pants material.

Nutrition solid, water weight from my break (more like a gorge fest) last week hasn’t fully subsided. I estimate approximately 75% has been dropped though. It won’t slow down this weekend, that’s a guarantee. LULZ.

Damage control
Back on the brace as per doctors recommendation after yesterdays review. Soreness evident, as usual however, the fact that my pain threshold is high and the fact that the body is in constant repair that my sensations are confused and cannot accurately identify between mild, moderate, or high. Perhaps the threshold is the after effect of adaptation, which is why I’m about to do the amount of load (soon) and volume I do.

Kettlebell standing isolated shoulder press

10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg

Kettlebell pull over

10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x12kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg

Dumbbell isolated preacher curl

10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
10x17.5kg
10x17.5kg
10x17.5kg
10x17.5kg
10x17.5kg
10x17.5kg
10x17.5kg
10x17.5kg
10x17.5kg
10x17.5kg

Notes
A lighter session, which means ZERGRUSH level 9999. I had to keep the kettlebell press light since it’s the first time I’m using my left arm and since it’s light I rarely had to put it down. So for each set I let it swing down, then swing to catch with the other hand, then clean it back up to get it to position. Solid effort in that regard with no aggravation of left wrist. But my left forearm near the ulna head does feel tender (not joint tender) with the kettlebell resting on it, even though I’ve been able to comfortably rest 32kg there. So this is probably what the doctor was talking about two days ago about damaged tendons and other soft tissue. Otherwise, a solid day with lots of progress with the house, professional career, and injury recovery. Things are about to get tighter closer to the day of move.

**ChinoZ32** · 04-13-2015, 05:37 AM

Week 171 (Injury: Fractures - Week 12) - Day 1 - 13/04/2015

The Weekend
No training, sensible eating, and although I’ve had late nights recovery was on the high side. I’ve found myself needing to be more flexible on weekends as I get closer to my move date. I’ve officially started packing and I expect things to normalise one or two weeks after I move in the new house.

Rest/Recovery/Nutrition
7hrs 16mins clocked last night, late start today and not feeling optimal. In fact I’ve felt tired as **** all day. I’ve had my PC’s condition worsen over the weekend and I had to build a temporary replacement PC before I was left with a PC that won’t boot. And considering that I am a bit of a perfectionist I took my time in ensuring the physical and software configuration is perfect. So by the time I was happy with everything it was 5AM by the time I hit bed on Sunday morning. I am most definitely feeling it today.
Nutrition solid, very flexible.

Damage control
With the excess sleep I found my lower back and hips a tad sore today. Wrist also has a bruise and left arm has been a tad touchy today. Bed sleeping position me thinks.

Kettlebell lunge (off-set kettlebells, both arms)

10x28kg
10x28kg
10x28kg
10x28kg
10x28kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg

Push up (elevated with grips)

20
20
20
20
20
40
40
40
40
40
40
40
40
40
40
40
40
40
40
40
40
40
40
40
40
40
40
40
40
40

Dumbbell isolated standing bicep curl

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

Notes
Busy at work, half-asleep all ****ing day. Got pulled to a meeting, surprise butsex style and didn’t get to get to my desk until midday. Finish work late (since I started late, morning struggle) and I run back and forth to the new house. ****ing absolutely tested and discouraged when I get home, at a time when I would normally finish my training, I just arrive. Get ready for training, then briefly fell asleep at the couch while looking for a movie to watch in PLEX. Refused to give up, trained with the absolute minimum enjoyable training duration (2hrs), and now I’m looking forward to taking a shower (after dinner) while every-****ing one is deep asleep. Day 1 of this week, great ****ing start.

**ChinoZ32** · 04-14-2015, 04:25 AM

Week 171 (Injury: Fractures - Week 12) - Day 2 - 14/04/2015

Rest/Recovery/Nutrition
4hrs 46mins of unproductive sleep. Late night and in bed at 3:43AM, nice. I thought I could continue until 5:30AM (normal wake up time) and just go to work after an all-nighter but no dice. No ****ing dice.
Nutrition: perfect.

Damage control
Left arm sore again on wake but less sore than it was yesterday. Body otherwise is feeling much better despite absolutely ****ed up sleep. Lots of **** doing on, 17 days left at least once I move into the new home that will be one thing lifted off my shoulders. I feel like going on top of a high mountain and screaming, not a good thing. I need to chill the **** out.

Kettlebell lunge (off-set kettlebells, both arms)

10x28kg
10x28kg
10x28kg
10x28kg
10x28kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg

Push up (elevated with grips)

20
20
20
20
20
40
40
40
40
40
50
50
50
50
50
50
50
50
50
50
40
40
40
40
40
40
40
40
40
40

Kettlebell side bend

20.24kg
20.24kg
20.24kg
20.24kg
30.24kg
30.24kg
30.24kg
30.24kg
30.24kg
30.24kg

Dumbbell isolated preacher curl

10x12.5kg
10x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg
20x12.5kg

Notes
I refused to give in. I’ve done what I need to ****ing do during the day and a good job at that. And do the things I planned on doing at home, training, and other preparations. Soldiered on, don’t give a **** if it’s Friday or Monday or Saturday.

**ChinoZ32** · 04-15-2015, 04:55 AM

Rest/Recovery/Nutrition
Feeling much better today. Total sleep registered: 5hrs 43mins. Time in bed at 1:59AM and not 3:43AM. Late start, and I don’t have anything urgent to do tonight so that means from here onwards I can make gains in normalising hours. The past two days have been sacrifices to make sure I get other things done this weekend.
Nutrition: perfect and balanced.

Damage control
Left arm has been progressively improving, soreness evident this morning but a big difference compared to Monday morning. Vastus medialis, glutes, and pecs are the most sore. Glad to get some awareness back.

Kettlebell lunge (off-set kettlebells, both arms)

10x28kg
10x28kg
10x28kg
10x28kg
10x28kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg

Kettlebell isolated bent over row

10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x16kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x32kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg
10x24kg

Push up (elevated with grips)

20
20
20
20
20
20
20
20
20
20

Kettlebell side bend

20.24kg
20.24kg
20.24kg
20.24kg
20.24kg
20.32kg
20.32kg
20.32kg
20.32kg
20.32kg

Notes
Work capacity improved with the improvement of rest circumstance/situation. The sacrifice means I can reserve this weekend to further planning and preparation for moving to the new house. 16 days away.

**ChinoZ32** · 04-16-2015, 04:18 AM

Week 171 (Injury: Fractures - Week 12) - Day 4 - 16/04/2015

Rest/Recovery/Nutrition
Not improved, time in bed recorded at 2:19AM. Total registered duration recorded at 4hrs 37mins. I’ve forced an early (or earlier) start though. I’ll aim to start my usual and preferred time (6:30AM) tomorrow because I have half the day off (Service Provider visit to my new house to install fibre, **** yeah!) and I can do as much as I can in that morning.
Nutrition: Flexible-high.

Damage control
Clear on left arm this morning, fantastic. Not too sore, low levels evident in the usual places. No surprises really since I’ve pretty much just been doing lunges and pushups primarily.

Kettlebell lunge (off-set kettlebells, both arms)

10x28kg
10x28kg
10x28kg
10x28kg
10x28kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg

Push up (elevated with grips)

20
20
20
20
20
40
40
40
40
40
40
40
40
40
40
20
20
20
20
20

Kettlebell side bend

20.24kg
20.24kg
30.24kg
30.24kg
20.32kg
20.32kg
20.32kg
20.32kg
20.32kg
20.32kg

Dumbbell standing isolated shoulder press

10x12.5kg
10x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg

Notes
Early day, light day. Knees recovered to the point that I forgot that they were sore from the excess kettlebell squatting a few weeks ago. I’m hoping to go ape**** this weekend and push further, we’ll see.

**ChinoZ32** · 04-17-2015, 04:19 AM

Week 171 (Injury: Fractures - Week 12) - Day 5 - 17/04/2015

Rest/Recovery/Nutrition
Total hours of registered sleep: 3hrs 50mins. Feeling OK this morning, and for the first time this week I actually turned up to work early. I can attribute this to excitedness because 1. I have a service provider visit to my new house installing NBN and 2. the provided could only advise “... you’re installation appointment is between 1PM and 5PM...”.
Update: It didn’t happen. I had been misinformed by my builder that power requirements have been met however upon the service provider’s visit, it was not. I have addressed it, installation and configuration has been set for the same day and time next week. All good.
Nutrition: High and flexible. Bloating has been evident for a week, approach requires to be reviewed. Plan of approach is simply to start by revisiting previous data, assess the state/condition at that given time, and work a starting baseline from there.

Damage control
Solid. Left arm has been consistent with recover over the past few days with the last couple being free from soreness. Today is officially 2 weeks since last doctors visit and scan, so the brace I’ve been wearing is off, ****ing off. I’ll still continue to use supportive bandage during training however, which at this point will maintain very light.

Kettlebell lunge (off-set kettlebells, both arms)

10x28kg
10x28kg
10x28kg
10x28kg
10x28kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x56kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg
10x40kg

Push up (elevated with grips)

20
20
20
20
20
50
50
50
50
50
50
50
50
50
50
20
20
20
20
20

Dumbbell isolated preacher curl

10x12.5kg
10x12.5kg
10x12.5kg
10x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg
15x12.5kg

Notes
Today was a challenge, not a surprise really considering the sub 4hr sleep as well as the accumulation of subpar sleeps for all of this week. A short nap was required when I got home proceeded by this light session. I planned on starting a push today but I’m happy with this. I felt nauseous and off-balance for most of this session but regardless I still got the job done.

**ChinoZ32** · 04-18-2015, 01:34 AM

Week 171 (Injury: Fractures - Week 12) - Day 6 - 18/04/2015

Rest/Recovery/Nutrition
Rest/sleep OK, late night.
Nutrition: Perfect.

Damage control
So far so good with left arm. Soreness levels low. Blister on my right middle finger from all the homemade ice cream I’ve been the past couple of weeks.

Elevated push up (elevated with grips)

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

SUPERSET

Dumbbell isolated preacher curl

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

SUPERSET

Dumbbell standing isolated shoulder press

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

Notes
Busy day with terminating my cat6 runs today, or warming up at least as well as assisting sparky with final electronic touches throughout the house. Tonight’s session was an easy quickie, I could have easily done nothing after what I’ve done today but I got something done regardless.

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

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