Bring on the MUSCLE Part II

[dawndm]

Okay, so here goes, round three...although I've been training constantly since my last journal. However, after taking progress pics today I'm a little disappointed! I must have some kind of mirror to body disorphia....I thought I was way bigger than I am. My pics have shown that I haven't put on as much mass as I'd thought.

Last week I started to keep a blog but as I'm a little shocked with my pics, I thought it best to keep my progress in a journal again so that I'm held a little more accountable should anyone choose to read.

So, as copy and pasted from my blog:

I'm just about to start a new programme tomorrow and hoping to see some nice gains. Over the past few months I've seen some nice changes although the scale doesn't seem to say so.....but I can see them. I'm leaner and stronger and that's all that matters.

My diet is spot on
(I've been carb cycling the past two weeks and liking it) and I'm still lifting 4 days a week.

New Programme - Power/Hyper routine.........based on a mix of Layne Norton's and Tom Venuto's programmes:

* Training Monday - Upper Power

*Tuesday - Lower Power

*Thursday - Upper Hypertrophy

*Friday - Lower Hypertrophy

I will probably change some of the exercises now and again to meet my personal goals. I want to build my legs, especially my quads which I find are hard to grow. I find that back
squats tend to only hit my glutes and hams so I'm going to add in front squats one day a week. I'll also be working on my pull-ups.


Main Goal *Add mass, especially to quads

Secondary Goals*Un-assisted pull-ups still a battle for me. Someday, hopefully before my 50th next year...I will do at least one!

Weaknesses *
Shoulders - although they are fully recovered from an old injury, I am still very wary of certain exercises. I use limited ROM during the bench press as dropping my arms below shoulder level really troubles my shoulders. I've found that doing DB Floor Presses really helps. Same goes for any O/H pressing movement, I never drop my arms below shoulder level.

Diet will consist of high carb on training days/low carb on rest days. I've just started counting calories again so I'll see how my gains go in the gym over the next few weeks and may up the food intake later.

Current Weight - 133 pounds

[dawndm]

So newest pics are on my bodyspace.........

Here are Monday and Tuesdays workouts:

Upper Strength Week 1

BB Rows - 40Kg: 6,6,6,6

Assisted Pull-Ups - 5 sec negative - 20Kg: 7,6,6

Bench Press - 43Kg: 4,5,5,5

Incline DB Press - 14Kg: 10,10,10 really need to lift 16's-18's but can't get those babies up due to shoulder

N/G DB Shoulder Press 10Kg: 7,7,7

Assisted Chin-Ups - 5 sec negative - 15Kg: 6,6,6

Skullcrushers - EZ BB Curl s/s 17.5Kg: 10/8, 10/5 10/5

Calories: 2323 C 261, P 185, F 57

Lower Strength Week 1

Front Squats - Smith (couldn't get the rack) 20Kg: 6,6,6 (pretty poor at these!)

Back Squats - 65Kg: 4,5,4,5

RDL: 65.5Kg: 5,5,5,5

BB Dynamic Lunges: 25Kg: 8,8,8

Leg Extensions: 60Kg: 6,6

DB Seated Calf Raise: 20Kg: 20,20,20

Hanging Leg Raises/Swiss Ball Crunch/Bicycle Crunch S/S: 12,15,15 9,15,15 9,15,15

Cals: 2302 C 228 P 178 F 73

[dawndm]

Upper Hyper Week 1 - Thursday 8th July

U/H Bent Over Rows - 35Kg: 8,8,8

Assisted Pull-Ups (5 sec Neg) - 25Kg: 9,8,7

Straight Arm Pull-Downs 27.5Kg: 10,9,8

Floor DB Press - 16Kg: 12,9,6

Incline DB Flyes - 8Kg: 12,12,12

Seated DB Press (nice and slow to safeguard shoulder) 10Kg: 12,12,12

Bent Over DB Lat Raises S/S Lat Raises - 6Kg: 12/12, 12,/10, 12/7

Dips S/S Incline DB Curls 7Kg: 9/9, 8,9, 8,9

Cals: 2295.7 C 253.1 P 178.4 F 60.6

[dawndm]

Lower Hyper Week 1 - Friday 8th July

Front Squats: these are really hard to get the hang of....but I will persevere, so not too interested in weight at the moment.....technique comes first:
30Kg: 12,12,12

Squats: 55Kg: 8,9,10 45Kg: 20

RDL: 55Kg: 12,12,12 50Kg: 20

BB Dynamic Lunges: 25Kg: 12,12,12

Standing Calf Raise: 25Kg: Toes centre 20, Toes Out 20, Toes Out 14

Hyperextensions: 5Kg: 12,12,12

Russian Twists 5kg S/S Plank: 20/60secs, 20/60secs, 20/60secs

Cals: 2313.4 C 251.8 P 172.8 F 64.8

[BRUTUSPLAC]

so what's going on miss dawn ?

[dawndm]

So, I've not been slacking, honestly, just went off on holiday for a few days...if you could call it a holiday. We went hill walking which was pretty taxing...but most enjoyable. I missed my two strength days last week because we were away. However we came back early...hubby wasn't too well.

So here goes:

Upper Hyper Week 2 - Friday 15th July

U/H Bent Over Rows - 35Kg: 9,9,9

Assisted Pull-Ups (5 sec Neg) - 25Kg: 12,9,8

Floor DB Press - 18Kg: 6,5,4

Incline DB Flyes - 9Kg: 12,12,12

Seated DB Press 12Kg: 9,9,9 Limited ROM due to shoulder twinge!

Bent Over DB Lat Raises S/S Lat Raises - 6Kg: 12/12, 12,/11, 12/8

Dips S/S Incline DB Curls 7Kg: 10/10, 9,10, 9,10



Lower Hyper Week 2 - Saturday 16th July

Front Squats: no time for these today!

Squats: 55Kg: 12,12,12 47.5Kg: 20

RDL: 57.5Kg: 12,12,12 52.5Kg: 16

Bulgarian Split Squats: 20Kg: 8,8,8 (real low)

Standing Calf Raise: 34Kg: Toes centre 20, Toes in 15, Toes Out 11

Hyperextensions: 10Kg: 12, 9, 8

Russian Twists 10kg S/S Plank: 20/70secs, 20/70secs, 20/70secs

Loving the workouts!

[dawndm]

so what's going on miss dawn ?

Hi Mark,

I've been keeping up the workouts although I have been kinda quiet on the boards. I never seemed to have time to keep up my journal ....here's hoping I can keep this one up.

Thanks for being the first to pop by!!!!

[dawndm]

I'm managing to get my calories in and find that I'm really benefiting from the upped intake. Strength in the gym is getting better.....just need to work on this shoulder twinge. Two years ago I suffered from a rotator cuff injury in my right shoulder. After we months of rehab and religiously carrying out my rehab exercises it healed. I've also managed to get my flexibility back in this area so that's all good. Sadly, this past couple of months, my left shoulder has started to trouble me......it sucks. So I'm really being careful and not doing anything that aggravates it.

Upper Strength Week 3 - Monday 18th July

BB Rows - 40Kg: 6,6,6,6 (same as last week, but concentrating on holding at the top of the move)

Assisted Pull-Ups - 5 sec negative - 20Kg: 8, 6, 6

Bench Press - 43Kg: 6,6 (stopped this one....shoulder not likey!)

Flat DB Press - 18Kg: 5, 5, 5, 4 (Did this instead of Bench Press...better for the shoulder)

Bench Press - 43Kg: 4,5,5,5

Incline DB Press - 14Kg: 10,10 (2 sets only tonight...damn shoulder)

N/G DB Shoulder Press 10Kg: 8,8,8 (limited ROM due to shoulder)

5 second Negative Chin-Ups - 3,3,3

Skullcrushers S/S EZ BB Curl 17.5Kg: 10/10, 10/8 10/8

Calories: 2423 C 261, P 185, F 57

Leg days call for use of the squat rack for my 3 main exercises......which sucks.....my gym only has one rack. If someone else is using it that's my workout stuffed. I could do RDL's off the floor but I like to grasp it just at thigh height. Also, due to my poor shoulder, I find it hard to swing the BB onto the back of my neck for lunges, so again I like to use the rack. Today, I was lucky enough to get use of the rack, but I hogged it for a good 45 minutes and felt guilty when a guy asked how many more sets I had to do.....All in, including warm up sets, I did 15 sets in total. The guys in the gym must hate me!

Lower Strength Week 3 - Tuesday 19th July

Back Squats - 65Kg: 6, 6, 6, 6 (fantastic form...felt super strong)

RDL: 67.5Kg: 6, 6, 6, 6 ...made sure hams and glutes did most of the work!

BB Dynamic Lunges: 27.5Kg: 12, 12 ,12

Leg Extensions: 62.5Kg: 6,5

DB Seated Calf Raise: 22Kg: 20,20,20

Hanging Leg Raises/Swiss Ball Crunch/Bicycle Crunch T/S: 12,15,15 / 12,15,15 / 9,15,15

Calories: hoping to take in around 2300

[BRUTUSPLAC]

Hi Mark,

I've been keeping up the workouts although I have been kinda quiet on the boards. I never seemed to have time to keep up my journal ....here's hoping I can keep this one up.

Thanks for being the first to pop by!!!!

Hi Dawn ,
I was just curious how yuor doing. I stopped posting my workouts . TOO many trolls here . alot of blank profiles keep contecting and saying DUDDEEEEEEEE
i wish i had a gym like yuor s can i come over and work out with ya like once a week ,
they are all yack , so after 3 yrs . no onme showed up . so i dont post any more workouts or videos so i can compete next year in strongman and be 100% unknown.

I weighed 304 lbs 3 weeks , Today i am 290lbs, dropping back down to under 260lbs then go from there .

my garage gym and outdoor pit just keeps getting bigger.

How are yuo legs feeling ? and what do yuo WANT in goals with them.

www.mymadmethods.com is TOTALLY different training place,

JUST DO what yuo can , whem yuo can . NO REGRETS .
peaceeeeeeeeeeeeeeeeeeee

[dawndm]

Hi Dawn ,
I was just curious how yuor doing. I stopped posting my workouts . TOO many trolls here . alot of blank profiles keep contecting and saying DUDDEEEEEEEE

I know what you mean.......

i wish i had a gym like yuor s can i come over and work out with ya like once a week ,

I sure could do with a workout partner......a spotter would be a great help!

they are all yack , so after 3 yrs . no onme showed up . so i dont post any more workouts or videos so i can compete next year in strongman and be 100% unknown.

My hubby's favourite saying is 'enigma is a powerful industrial tool!'......always be unkown and give the element of surprise......there is nothing more difficult to fight against than that that is not known...or who!

I weighed 304 lbs 3 weeks , Today i am 290lbs, dropping back down to under 260lbs then go from there .

are you deliberately trying to lose the weight just now...or is it just happening?

my garage gym and outdoor pit just keeps getting bigger.

How are yuo legs feeling ? and what do yuo WANT in goals with them.

www.mymadmethods.com is TOTALLY different training place,

JUST DO what yuo can , whem yuo can . NO REGRETS .
peaceeeeeeeeeeeeeeeeeeee

I'm just trying to get my quads to grow......my legs are strong but I can't seem to hit my quads enough. I'm concentrating on my squats again and my form is perfect....I'm also trying front squats too but at the moment they suck.....practice makes perfect. I'm also eating more...which was probably the problem in the past....I never want to put on fat. I also tried leg presses for a good while and although I got stronger and stronger each week...absolutely not difference in the quads......

[dawndm]

I'm feeling really strong in the gym due to my increased calories on work out days which is great. My left shoulder which is troubling me caused me a few problems in the gym tonight. I really perplexed that my shoulder has been injured. After the long journey with rehab following my right shoulder injury two years ago, I've been really careful with both shoulders. I still do rotator cuff exercises 3 times weekly and watch my form. Last time, I know it was due to behind the head presses but I've never attempted them since. It may the bench press this time....not sure....I certainly didn't feel it at the time if it was!

Anyhoo....onto last nights workout:

Upper Hyper Week 3 - Thursday 21st July

U/H Bent Over Rows - 35Kg: 10,10,10

Assisted Pull-Ups (5 sec Neg) - 25Kg: 12,10,8

Straight Arm Pulldowns - 27.5Kg: 12,10,8

Floor DB Press - No DB's available so went for BP intstead:
Bench Press - 30Kg: 12,12,12....light due to shoulder

Incline DB Flyes - Shoulder not liking so changed to:
Incline Press Machine: 30Kg: 12,12,12

Seated DB Press 12Kg: 12,10,10

Bent Over DB Lat Raises S/S Lat Raises - 6Kg: 12/12, 12,/12, 12/12

Dips S/S Incline DB Curls 7Kg: 10/12, 12/9, 10/9

Here's a typical days breakfast for me: oats, milled flaxseed, scoop whey protein, chopped apple, blueberries and lovely dollop of greek yoghurt: Cals: 452.3 C/49 P/34.0 F/11.7



Total Days Cals: 2434.9 C/264.9 P/177.9 F/71.3

[BRUTUSPLAC]

Miss Dawn looking good,

I will be be back sunday night and reply. My workouts are going well , but its 100 degrees today across the shoreline in CT .

hope yuo have a great weekend !

[dawndm]

Okay, it's official....I've BANNED all overhead presses from my routine for the next 4 weeks....along with bench presses. Shoulder is going into major rehab.....this morning the aches were unbelievable.....they even ached during my squats today. That sucks cause Military Presses are one of my favourite exercises and I love to work my delts! It doesn't help that I am a side sleeper and this position really puts major strain on my shoulders during the night, so by the time morning comes.....the pain is I'm going to attempt sleeping on my back for a while but I really struggle to sleep that way. Fetal position is my favourite!

Apart from shoulder problems, I really enjoyed my workout today, maybe because it was in the AM rather than my usual PM.

Lower Hyper Week 3 - Friday 22nd July

Squats: 57.5Kg: 12,9,9 50Kg: 18

RDL: 60Kg: 12,9,12 52.5Kg: 20

Bulgarian Split Squats: (did these with DB's instead of a BB to give my shoulders a break) 20Kg: 9,9,9 (real deep and slow) managed to get those quads to burn at long last!

Standing Calf Raise: 34Kg: Toes centre 20, Toes in 16, Toes Out 11

Hyperextensions: 10Kg: 12, 10, 9

Russian Twists 10kg S/S Plank: 30/80secs, 30/75secs, 30/70secs

So here's my first 3 weeks:

Week 1: Introductory loading - select weight less than my max

Week 2: Base loading - increase load to max level

Week 3: Overloading - try to increase max levels

Next week, Week 4: Shock loading - . This means I'll increase the load above the previous week's bests again and aim to hit some PB's. Most of my sets are to be taken to failure even if I miss some reps. I can also go beyond failure on some of the exercises by using drop sets.

The week after, Week 5: begin new cycle. I'll repeat the cycle, by starting over again with introductory loading (submaximal load and no sets taken to failure). At this point I should be stronger, so my introductory phase should be equal to my previous base loading week or even the overloading week. Here's hoping.

Sadly, I'll have to remove the bench press and Overhead presses!

Tonight's dinner: Mixed veg, chicken, brown rice and Parmesan cheese:


Today's Cals 2339.7 C/212.9 P/217.4 F/72.3

Miss Dawn looking good,

I will be be back sunday night and reply. My workouts are going well , but its 100 degrees today across the shoreline in CT .

hope yuo have a great weekend !

Great to see I have someone following my journey. I'm glad to hear your workouts are going well for you, it makes such a difference when things go right. 100 degrees...should I say lucky you? I had my central heating on today it was so cold.....that's Scotland for you.

Hoping to go hiking tomorrow. You have a good weekend too.

[BRUTUSPLAC]

hey kiddo .
very dry today. normal 1/2 day sunday .

great to heard yuo have a fantastic hike .

I'm use to getting laughed at . So now it can be yuor turn .

You know yuor legs arent recovering enough to GROW .

Depending on how many stairs at your " HOME " some live in a condo , a flat, house, trailor, etc etc,

I get pumped up with music before and during a workout . My garage gym has a older pc
that i just get overhauled 3 weeks ago . Its a giant MP3 player
and this is playing right now ,


http://www.youtube.com/watch?v=eSdlN...eature=related

Work yuor legs on thurs or fridar if yuo can. I'd wait that long .
no cardio classes or any real cardio work

try this
A) seated leg extensions - set1 - light 25 reps , set 2 15 reps
next pick at weight yuo can do 6-8 reps

2-1`/2 reps , HOLD the exts. and lower over 10 seconds
breathe in and out every second
10 second break , stay in machine if yuo can

repeat this 6 times


B)- PILE squats with a vertical dumb or kettle bell

warmup the same

25 reps , use a light weight , 2 seconds positive ( stand up )
10 seconds negative ( lowering )

30 second rest , repeat 5 more times .


let me know later in the week how yuo did ,

I'm, gonna go destroy my shoulders and biceps
with my 5 foot 12 inch steel log ,

no work on monday. then shower and bed asap ,

Don't forget this is only text. I dont know yuor history ,

enjoy the new week , peaceeeeeeeeeeeee

[BrandyTKO]

FOUND YOU!!!

Your shoulder problem sounds much like mine. My doctor doesn't think my problem is rotator cuff though. He's X-rayed it twice, I'm full of radiation, but not results showing any problem...hint to doctor...MRI!!! My PT said you shouldn't let your elbows go past your shoulders during shoulder / bench presses as it is too hard on your shoulders and in particular with bench presses...you're trying to work chest, so don't tear you shoulders in the same exercise. With benches you are sometimes going heavier than you could with shoulders anyway.

I have the same problem with squats, just holding the bar behind my shoulders is painful. I'm a side sleeper too. Someone told me she has the same shoulder problem and its a sleep injury. Maybe that's what caused it? I have to hold onto my shoulder and drag it with me to turn over at night.

Looks like you are doing well with your training, Dawn! Pics look great, I don't know what you are talking about. Its harder for us to gain mass though as we get older as our hormones decline.

[dawndm]

My weekend hike was fantastic. We walked up Ben Venue which is a hill in the Trossachs...a beautiful part of Scotland:





I worked out on an online calculator that I burned 2760 calories during the 6 hour hike so it was a good excuse to fill up with extra fuel so I had me some buffalo mozzarella, sundried tomatoes for starters, fish for seconds and wait for it....hubby and I shared an ice-cream sundae. Then to top this all off, I ordered a delicious drambuie liquer coffee.

hey kiddo .

You know yuor legs arent recovering enough to GROW .

I can't give up my hill-walking......NO, NO

I get pumped up with music before and during a workout . My garage gym has a older pc
that i just get overhauled 3 weeks ago . Its a giant MP3 player
and this is playing right now ,


http://www.youtube.com/watch?v=eSdlN...eature=related

Yowza, you like loud music!

Work yuor legs on thurs or fridar if yuo can. I'd wait that long .
no cardio classes or any real cardio work

try this
A) seated leg extensions - set1 - light 25 reps , set 2 15 reps
next pick at weight yuo can do 6-8 reps

2-1`/2 reps , HOLD the exts. and lower over 10 seconds
breathe in and out every second
10 second break , stay in machine if yuo can

repeat this 6 times


B)- PILE squats with a vertical dumb or kettle bell

warmup the same

25 reps , use a light weight , 2 seconds positive ( stand up )
10 seconds negative ( lowering )

30 second rest , repeat 5 more times .


let me know later in the week how yuo did ,

I'll try the leg extension routine later on in the week. However, my current routine calls for legs x 2 a week and I want to keep with it. I'll see how it goes after another 8 weeks and may change my current routine after that. I do no cardio at the moment anyway, apart for 10 mins warm up and the occasional short run outside.

I'm, gonna go destroy my shoulders and biceps
with my 5 foot 12 inch steel log ,

Wow, that sounds scary......isn't 5 foot 12 inches - 6 feet LOL! 6 Feet sounds better anyway!

no work on monday. then shower and bed asap ,

I'll try my best on the shower and bed asap...but can't not work legs twice.....thanks for input though.

FOUND YOU!!!

Your shoulder problem sounds much like mine. My doctor doesn't think my problem is rotator cuff though. He's X-rayed it twice, I'm full of radiation, but not results showing any problem...hint to doctor...MRI!!! My PT said you shouldn't let your elbows go past your shoulders during shoulder / bench presses as it is too hard on your shoulders and in particular with bench presses...you're trying to work chest, so don't tear you shoulders in the same exercise. With benches you are sometimes going heavier than you could with shoulders anyway.

I always went by that rule but always thought I was cheating with my bench. I read real benchers should touch chest with bar....so stupidly, against my better judgement I allowed my elbows to go below shoulder height.....idiot! I'm sure that's what f**ked them up! I'll learn.

I have the same problem with squats, just holding the bar behind my shoulders is painful. I'm a side sleeper too. Someone told me she has the same shoulder problem and its a sleep injury. Maybe that's what caused it? I have to hold onto my shoulder and drag it with me to turn over at night.

I never usually have sore shoulders with squats..only since I f**ked them up....They are usually one of my most flexible body parts.....USUALLY....I can't even do my hair at the moment. I know how you feel with dragging your shoulder during the night. Same in the morning. I have to lift it off the mattress with my other hand.

Looks like you are doing well with your training, Dawn! Pics look great, I don't know what you are talking about. Its harder for us to gain mass though as we get older as our hormones decline.

Thanks, I can see slow progress. However, I'm not going to let getting older stop me....I've even been reading how to up your testosterone as you get older....So far I've read:

* increase intake of protein - ALREADY DO!
* add ginseng into diet - WILL DO!
* increase intake of good fats - ALREADY DO!
* limit intake of alcohol - SH*T!
* add zinc, magnesium and vitamin B6, vitamin C supplements to diet - ALREADY DONE!
* have sex at least once a week - NOTE TO HUBBY!

The things we have to do.........

[BRUTUSPLAC]

this is where i play
http://www.youtube.com/watch?v=OpY3U_HAhTY

I never said to QUIT anything. BUT there are 100"s of ways to make yuor legs grow,

get back to me when yuor ready ,

5 foot long - 12 inch ROUND LOG - its a pro log

[dawndm]

Didn't feel too good in the gym tonight. It didn't help that my home pull-up bar fell on my back as I bending under-neath it today. This is supposed to be my heaviest week but the way I'm feeling it may not turn out that way.

Upper Strength Week 4 - Monday 25th July

O/H BB Rows - 45Kg: 4,4,4,4

Assisted Pull-Ups - 5 sec negative - 20Kg: 8, 7, 7

Flat DB Press - 18Kg: 4, 6, 6, 6

Pec Flye Machine - 27.5Kg: 10,10,7

Assisted Chin-Ups (5 sec negative): 15Kg: 6,4,4

DB Front Raise 6Kg: 9,9,7 4Kg: 9

Lateral Raise: gave up....shoulder doesn't like these either!

Skullcrushers S/S EZ BB Curl 20Kg: 6,6,6 17.5Kg: 10,8,8

Calories: 2253.1 C/222.1 P/173.3 F/71.0

Shoulder not allowing me to do much...this panics me as it's taken me a long time to build them to where they're at now. 4 weeks with no shoulder work....will they disappear?

this is where i play
http://www.youtube.com/watch?v=OpY3U_HAhTY

I never said to QUIT anything. BUT there are 100"s of ways to make yuor legs grow,

get back to me when yuor ready ,

5 foot long - 12 inch ROUND LOG - its a pro log

That's one crazy gym set-up, NICE.....must get me some of those energy drinks....great play space...I would love a home gym but just don't have the room. I'd never be out of it so it's probably a good thing I don't have one.

LOL.....12 inch ROUND log......that's so funny.....

Keep the leg tips coming.....I am listening.

[dawndm]

I find it strange how one day you can feel poor in the gym and the very next day you kick as*! How is that? I think it may have been a mental thing on Monday when I did my upper body as my shoulder is really niggling me. This is also causing back issues as my body is compensating for my sore shoulder and so is throwing up secondary muscle aches.

Fabulous workout tonight hitting 2 *PB's!


Lower Strength Week 4 - Tuesday 26th July

Back Squats - 67.5Kg: 5,5,4,4 *PB (left knee buckled in slightly on last rep)

RDL: 70Kg: 5,5,5,5 *PB

BB Dynamic Lunges: 30Kg: 12, 12 ,12

Leg Extensions: 65Kg: 6,6 (really slow neg on last rep of each set)

Rotary Calf Machine: 35Kg: 20,15,13 (hold at top of move)

Hanging Leg Raises/Swiss Ball Crunch/Bicycle Crunch T/S: 15,15,15 / 15,15,15 / 9,15,15

Calories: hoping to take in around 2200 (too few)

[Buffycat3]

Hello Dawn!

I am excited to join along with you in your journey!


Have a great day.

[dawndm]

Upper Hyper Week 4 - Thursday 28th July

U/H Bent Over Rows - 35Kg: 11,11,11

Assisted Pull-Ups (5 sec Neg) - 25Kg: 12,12,9

Straight Arm Pulldowns - 27.5Kg: 12,11,8

Floor DB Press - 16Kg: 12,12,8 (this one is much kinder on shoulder than BP)

Incline Press Machine: 302.5Kg: another one removed from my workout due to shoulder OUCH! Couldn't even budge it!

DB Front Raise 5Kg: 12,12,12 (kept it light)

Bent Over DB Lat Raises S/S Lat Raises - 4Kg: 12/15, 12,/15, 12/10 ........2Kg lighter than usual...keep shoulder happy

Dips S/S Incline DB Hammer Curls 6Kg: 8/12, 8/12, 8/12 (Dips suffered a little tonight too)

Cals: 2293.1 C 243.5 P 177.9 F 64.1

Hello Dawn!

I am excited to join along with you in your journey!


Have a great day.

*waves* Hi Joan, welcome....not sure how informative this journal will be but always glad for your advice.

[dawndm]

I didn't go to the gym tonight...my shoulder is causing me grief. Even though it was supposed to be my lower workout today, the squats would have messed my shoulder up even more. It felt alot better yesterday but I must have turned in my sleep last night and slept my bad side. This morning the pain has spread right across to the left side of my back beside my scapula. So I've spent the day stretching and doing rehab exercises. Tonight I plan to use my tens machine on it....hoping this helps.

I may do my Lower Hyper workout tomorrow depending on how I feel. Fingers crossed.

My youngest is due home for a 4 week visit tomorrow all the way from Hawaii. I'm hyper excited....can't wait to see her. She's also got into the bodybuilding craze......and looking fab for it. She's lost 60 pounds since January and looks stunning.

Anyhoo...will update later.

[bosgirlin09]

Hi! Glad I found your journal, though I'm sorry about your shoulder. I can't remember if I've seen you in KimPossible's or Hobbes journals, but they both have shoulder issues so a look through their stuff might be helpful. KimP did a big writeup on shoulder injuries which was interesting.

I'm starting Phat in September and Im looking forward to it...

Glad your baby is back, too!!

[kitebean]

Hey there! Couple of things - your program looks good and I may just copy it second, your pics of your hike are amazing, and I did have a giggle at the 'scottishness' of your Drambuie But yuck re shoulder, I am suffering at the moment as well - do you have any idea of what triggers yours?

[dawndm]

Used my tens machine on my shoulder for an hour last night, wow, what a difference. I must get into the habit of doing this daily.

Picked up my daughter from the airport this morning and spent some happy time with her. She was fairly jet-lagged so spent the afternoon catching up on ZZZzz's while I popped off to the gym to do a workout:

Lower Hyper Week 3 - Friday 22nd July
working sets only:

Squats: 57.5Kg: 12,12,12 50Kg: 20

RDL: 62.5Kg: 12,12,10 ( I tried so hard to push out those last 2 but my hams were spent. Why is it that my right leg seems to feel it more......is it possible that it is doing most of the work? Then a last set of 55Kg: 20

Bulgarian Split Squats: 20Kg: 12,12,9 (burny, burny!) nice hot quads...these babies will grow yet!

Standing Calf Raise: 34Kg: Toes centre 22, Toes Out 14, Toes In 12

Hyperextensions: 10Kg: 14, 12, 10

Russian Twists 10kg S/S Plank: 30/90secs, 30/85secs, 30/80secs

Hi! Glad I found your journal, though I'm sorry about your shoulder. I can't remember if I've seen you in KimPossible's or Hobbes journals, but they both have shoulder issues so a look through their stuff might be helpful. KimP did a big writeup on shoulder injuries which was interesting.

I'm starting Phat in September and Im looking forward to it...

Glad your baby is back, too!!

I'll pop by their journals and have a read...thanks...any help much appreciated.

So far I'm enjoying PHAT and it's fairly easy to follow and change to suit your needs.

Hey there! Couple of things - your program looks good and I may just copy it second, your pics of your hike are amazing, and I did have a giggle at the 'scottishness' of your Drambuie But yuck re shoulder, I am suffering at the moment as well - do you have any idea of what triggers yours?

Feel free to copy......

I love hiking but I'm sure it does interfere with my leg growth but on the up-side, wonderful views and a great calorie burner. My shoulder this time, I am sure, was due to benching. I always stuck to the advice of never dropping my arms below shoulder level as I had read this can trigger shoulder problems and with my past history this was not a road I wanted to travel. Stupidly, I read and followed an article on benching that said a true bencher brings the bar down to almost chest level. How DUMB am I, much to my better wisdom I did as the article stated......a stupid decision with my long arms. So in future I must remember to:

* never drop arms below shoulder level when benching and pressing....

REPEAT


* never drop arms below shoulder level when benching and pressing....

[Buffycat3]

I'm not going to let getting older stop me....I've even been reading how to up your testosterone as you get older....So far I've read:

* increase intake of protein - ALREADY DO!
* add ginseng into diet - WILL DO!
* increase intake of good fats - ALREADY DO!
* limit intake of alcohol - SH*T!
* add zinc, magnesium and vitamin B6, vitamin C supplements to diet - ALREADY DONE!
* have sex at least once a week - NOTE TO HUBBY!

The things we have to do.........

Great Read!
Makes me want to check out a couple of these (or all) for my benefit as well


I wish you and your daughter a wonderful time together......I bet you two are out doing something fun right now, aren't ya? (well maybe you already did and now you're reading my post....lol )
Truly I wish you much fun!


Oh and one more thing: Never drop arms below shoulder level when benching and pressing!

.

[dawndm]

Took measurements this morning and there are only very minor changes after 4 weeks.

• Weight 136.2 pounds (an increase of 3.2 pounds)

My scales state that 1.2 pounds is lean mass and the other 2 is BF. Hopefully this a good start. I know it’ll be a slow and steady journey as I don’t want to ‘bulk’ as such, more of a recomp after reading about Rowyn’s success.

I’ve been eating an average of 2000 calories daily, so with an increase of 3 pounds, 1700-1800 must be my maintenance. I use carb-cycling, which I’ve read can aid with slow lean gains. We’ll see! I eat around 1500-1600 cals on non-workout days and 2300 on workout days. I like carb-cycling, It seems to work for me and strength in the gym is increasing although shoulder is holding me back on chest and shoulder exercises.

So this week is officially Week 5 of the programme, but as it runs in 4 week cycles I’ll be calling the weeks 1A, 1B, 1C etc…to keep the cycles easy to see. Yesterday was the start of Week 1B the beginning of my 2nd 4 week cycle. In this fifth week, I will be repeating the cycle by starting over again with introductory loading (submaximal load and no sets taken to failure). At this point I should be stronger, so my introductory phase should be equal to my previous base loading week or even the overloading week. However, I’ll stick with what I lifted in my base loading week. To be fair, my weights on some exercises haven’t really gone up…O/H bent over rows for example, but I’ve increased on the reps. This probably means I started at too a high weight for my previous introductory phase. I also changed a lot of the upper body exercises part-way through cycle 1 to fit around my shoulder problem, so I won’t be able to see progress this time around.

I may swap back squats for front squats every 4 weeks……(just practicing those at the moment).

I’ll give the programme another 2 cycles, so 12 weeks in total.



Upper Strength/Hypertrophy: Week 1B (Introductory Loading) - Monday 1st Aug
Working sets only:

O/H BB Rows - 35Kg: 6,6,6,6

Assisted Pull-Ups - 5 sec negative - 25Kg: 10,8,8

Flat DB Press - 16Kg: 6, 6, 6, 6 (Not full ROM...shoulder not likey!)

Pec Flye Machine - 25Kg: 10.....shoulder not likey. Drop to 22.5Kg: 10,10

DB Front Raise 5Kg: 10,10,10 Seems to be the only exercise shoulders like

Lateral Raise: NO way....shoulder

Skullcrushers S/S EZ BB Curl 17.5Kg: 10,10,10 17.5Kg: 10,10,10

Calories: 2137 C/237.5 P/172.7 F/52

Didn't enjoy this workout at all. Shoulder was really unhappy It seems the only upper exercises I can do successfully are for back and bi's. I'm going to have to rethink my chest and shoulder exercises to work around this problem. For anyone reading, take good care of your shoulders....cause once they're injured...it's a long road back!

Great Read!
Makes me want to check out a couple of these (or all) for my benefit as well


I wish you and your daughter a wonderful time together......I bet you two are out doing something fun right now, aren't ya? (well maybe you already did and now you're reading my post....lol )
Truly I wish you much fun!


Oh and one more thing: Never drop arms below shoulder level when benching and pressing!

.

Yes, I'm trying to do everything I can to up the old testosterone levels.....'au naturale' of course

Maria and I are having a wonderful time together and she's enjoying her new found fitness. She's lost around 60 pounds since she went to live in Hawaii. She's been following Tosca Reno's 'Eat Clean Diet".......Here's her transformation video...it made me cry.




PS....Oh and one more thing: Never drop arms below shoulder level when benching and pressing! LOL!

[dawndm]

So, during this introductory loading week, I'm supposed to choose a weight I can knock out 10 reps with.....I'm not sure if this means just the big strength moves or the hypertrophy moves too....so I'll do it anyway. I was still feeling the after effects of Saturdays squats....but I still managed a good workout:

Lower Strength/Hypertrophy: Week 1B (Introductory Loading) - Tuesday 2nd Aug
Working sets only:

Back Squats - 60Kg: 6,6,6,6

RDL: 65Kg: 6,6,6,6

DB Dynamic Lunges: 20Kg: 12, 12 ,12 (changed from BB to DB to rest shoulders)

Leg Extensions: 55Kg: 6,6

Rotary Calf Machine: 35Kg: 20,20,14 (hold at top of move)

Hanging Leg Raises: 15,10,10 (supposed to be a Tri-set but machine was being used)

Swiss Ball Crunch/Bicycle Crunch S/S: 15,15,15 / 15,15,15

Calories: 2300

[dawndm]

My shoulder was really happy that it was rest day. We climbed a wee hill today and went for some lunch: soda bread, scotch broth and a fairly healthy chicken salad....apart from the potato salad and cole slaw....but I ate only half of those.

Maria and I then spent the evening going through her stuff that she intends to take to the States with her. I can't believe I've held onto all those things for 3 years only to throw half of it out! It brought back alot of memories sifting through it all though. So, how come her room doesn't look any different?

[dawndm]

So rather than getting down about my shoulder and worrying about what I couldn't do in the gym, I just went in there and tried and tested a few different moves to see how I could get a chest workout in without damaging my shoulder further. I did a few cable moves...don't know what they're called but using a V-rope, I stood infront of it and did small pull downs with my hands in front of my abs...kinda squeezing my pecs at the same time. Light weight but could feel the burn with no hindrance to my shoulders at all.

Upper Hyper Week: 1B (Introductory Loading) - Thursday 4th August
Working sets only

U/H Bent Over Rows - 30Kg: 12,12,12 (held for 2 secs at top of move....felt good)

Assisted Pull-Ups (5 sec Neg) - 25Kg: 12,12,12

Straight Arm Pulldowns - 25Kg: 12,12,12

Floor DB Press - 10Kg/12kg/14Kg: 12,12,7 (just played with light weights until shoulder said NO!)

Pec Flye Machine: 20Kg: 12,12,12 (not full ROM to safeguard shoulder)

V-Rope thingys!: 10Kg: 3 sets to failure.

DB Front Raise 5Kg: 12,12,12 (seems to be the only shoulder exercise I can do at the moment )

I left out the rest of my usual shoulder exercises!

Dips were out tonight too!

Chin-Ups: 20Kg: 12, 10, 6

Cals: 2072.6 C/194.1 P/168.5 F/59.9........ate slightly less today as I over-indulged yesterday.