If you want to drop calls for bit, that's ok. No more than 500 though. You should quickly and easily drop enough weight to feel comfortable. Not only in size but also in knowing you can do it at will.
Ok, we'll see what happens! It'll probably take a week or two before I see any change.
All Workouts and All Exercises
Between May 3, 2012 and May 3, 2012
5/3/12 BB Press in Thur: Shoulders/Triceps
4:25:41 PM 45 x 15
4:27:10 PM 55 x 8
4:29:01 PM 55 x 6
4:30:00 PM 55 x 6
4:30:55 PM 55 x 6
4:32:32 PM 55 x 6 Still have some arm pain, even with arm bands
and 50% weight.
4:33:18 PM 55 x 6
5/3/12 Close Grip Bench in Thur: Shoulders/Triceps
4:36:22 PM 95 x 6
4:37:14 PM 95 x 6
4:38:03 PM 95 x 6
4:39:00 PM 95 x 6
4:39:46 PM 95 x 6
4:40:43 PM 95 x 6
5/3/12 DB Press in Thur: Shoulders/Triceps
4:44:40 PM 50 x 8 Don't hurt like BB does. COG more forward w/BB.
4:45:29 PM 50 x 8
4:47:03 PM 50 x 8
5/3/12 BB Upright Row in Thur: Shoulders/Triceps
4:48:46 PM 45 x 8
4:49:50 PM 45 x 8
4:51:05 PM 45 x 8
4:52:06 PM 45 x 8
5/3/12 Dip in Thur: Shoulders/Triceps
4:53:33 PM 0 x 10
4:54:27 PM 0 x 10
4:56:17 PM 0 x 10 Something knotted up in my back. I can't win some days!
5/3/12 Rope Tricep Pushdown in Thur: Shoulders/Triceps
4:59:47 PM 35 x 10
5:00:35 PM 35 x 10
5:01:34 PM 35 x 10
5/3/12 Skull Crusher in Thur: Shoulders/Triceps
5:05:19 PM 40 x 10
5:06:14 PM 40 x 10
5:08:03 PM 40 x 10
Weigh In:
Weight (lbs)
Neck (circumference, in)
Waist (circumference, in)
Suprailiac (calipers, mm)
Chest (calipers, mm)
Abdomen (calipers, mm)
Thigh (calipers, mm)
202.20
15.50
37.50
10.00
9.00
20.00
7.00
Weight remained the same from last week. If I look at trends, though, my skin caliper readings are climbing, as is my waist circumference. This week, I'm dropping to 2300 calories/day to see what happens.
The chart illustrates how incredibly difficult it is to add lean mass. Look how my weight and bodyfat climb, but LBM stays fairly constant!
I agree but not for the same reason. You'd really need dexascans to assess lean and fat levels. Your lift increases indicate you did gain lean mass. Trying to quantify it is an exercise in futility outside of dexascans.
All Workouts and All Exercises
Between May 4, 2012 and May 4, 2012
5/4/12 Deadlift in Fri: Back
4:29:29 PM 135 x 8
4:31:15 PM 185 x 6
4:32:28 PM 185 x 6
4:33:53 PM 185 x 6
4:35:25 PM 185 x 6
4:36:37 PM 185 x 6
4:37:42 PM 185 x 6
5/4/12 Pendlay Row in Fri: Back
4:40:47 PM 65 x 6
4:41:33 PM 65 x 6
4:42:36 PM 65 x 6
5/4/12 Pulldown in Fri: Back
4:47:04 PM 65 x 8
4:48:01 PM 65 x 8
4:49:07 PM 65 x 8
5/4/12 Seated Row in Fri: Back
4:51:00 PM 65 x 8
4:52:27 PM 65 x 8
4:54:15 PM 65 x 8
5/4/12 DB Row in Fri: Back
4:56:45 PM 50 x 8
4:57:52 PM 50 x 8
5:01:14 PM 50 x 8
That concludes the deload week. I'm still hurting, in my arm, mostly. I hope I can hit it hard again next week.
I agree but not for the same reason. You'd really need dexascans to assess lean and fat levels. Your lift increases indicate you did gain lean mass. Trying to quantify it is an exercise in futility outside of dexascans.
Yeah, I'm sure of that. I did bust through a pretty long bench press plateau. I had been stuck as 185-190 lbs for as long as I can remember. I'm up to 210 now.
The last time I was repping those kinds of weights was back when I was doing nothing but bench 3x/week. I was just starting lifting, and a bench is all I had. I was also only 156 lbs. So, 210-215 for reps at 156 lbs body weight wasn't bad, but I had no leg strength. When I finally started squatting, I had trouble half-repping 135.
Back on the horse this week. I hope it goes well. I'm still aching, but at this point, it's probably something I'm just going to have to live with. If a full week off, followed by a 50% deload week doesn't clear it up, nothing will.
I'm not going to sit on the couch and rot because things are uncomfortable.
Kind of bummed out. Started out feeling strong, ended up losing reps
on bench. Moved on to isolation stuff and my tennis elbow protested.
Had to quit.
Might have to look into a new routine that's a bit more elbow
friendly. No point in doing half workouts day after day.
Gym Buddy Set Report on May 7, 2012
All Workouts and All Exercises
Between May 7, 2012 and May 7, 2012
5/7/12 *BB Bench in Mon: Chest/Biceps
***4:33:22 PM *70 x 20
***4:35:53 PM *170 x 6
***4:39:10 PM *190 x 6
***4:41:29 PM *210 x 6
***4:44:20 PM *210 x 5
***4:48:08 PM *210 x 4
***4:50:46 PM *210 x 4 *Definitely lost some strength with the break
& deload weeks.
5/7/12 *BB Incline Bench in Mon: Chest/Biceps
***4:55:05 PM *150 x 6
***4:57:17 PM *170 x 6
***4:59:54 PM *170 x 5
***5:02:16 PM *170 x 5
***5:04:47 PM *170 x 5
5/7/12 *DB Fly in Mon: Chest/Biceps
***5:09:12 PM *85 x 0.5 *Can't do these. Right elbow pain is too much.
I don't know what to do about about this. Hurting all the time sucks.
I don't know if I need to just keep plugging away or make changes. Less volume? Back to a 3 day split? Less weight and more reps?
My wife asked me to open a bottle of salad dressing tonight and I almost couldn't do it.
Sorry you are still having the injuries. I know how hard it is to want to do what you know you can do but because of an injury/injuries you just can't. I have been giving my own routine a lot of thought as of late. When I come off my diet I'm trying to decide what to do. I'm leaning towards wanting to look like I lift but not be as strong. I think I remember reading Iron Charles say he just needs functional strength and would rather lift enough that he can do 8-10 reps than lift heavy for 3-5.
You do whatever it takes to not feel much if any pain. If that means swapping out exercises, lifting lighter, taking Motrin, seeing a doc, etc you do it. If the inflammation is that bad you may benefit from a prescription to get the inflammation down. Cycling through higher volume, less volume, various reps is a solid way to go. And when you do go heavy with volume again you don't forget to program in the deloads Even then you may have to forever steer clear of certain exercises or not do them very much. This is always a learning experience.
Hell today I stopped to gas up my car. Something happened, I have no idea what. But by the time I got home I was in horrendous pain and close to headed to the ER. Between Motrin and a BenGay pain patch I got whatever settled down. Dunno if it was a major flair of tendonitis in my shoulder, lower trap area, a strain, a pull, a cramp or what. All I know is something was spasming like nobody's business. All I did was freaking get gas and get back in the car! Phfftt. It's always something but we keep going and find a way
I'm going to finish up this week as planned and see how I feel. If I change anything, I'll work in the 10 rep range. Hopefully that keeps my tendons happier. I'm not sure what kind of weight drop that's going to require. I was thinking maybe 25% or so.
10 rep deads and squats are going to be rough.
These last few weeks have been pretty discouraging.
I even said "I don't know why I keep doing this to myself. Maybe I should just give up." to my wife.
I just wrecked my motorcycle. My front tire blew going about 50 and the front end washed out from under me. I wear the proper riding gear, so I still have all my skin. My right shoulder, right hip and left thumb are pretty bruised up though.
Damn man. Glad you are OK. Down here in Florida I swear I read about a motorcyclist dying everyday. Good thing for wearing proper gear. I see so many who don't even wear a helmet.
Damn man. Glad you are OK. Down here in Florida I swear I read about a motorcyclist dying everyday. Good thing for wearing proper gear. I see so many who don't even wear a helmet.
We have a helmet law here. But, even without the law, I'd still suit up. Something about sliding on the pavement at highway speeds unprotected is a turnoff.
I felt pretty sore first thing this morning. Taking a shower and putting a shirt on is rough. I've been taking some ibuprofen. Now that I'm up and moving around, it's not so bad.
Two days later and I'm feeling much better already. I'm fairly certain there was no serious damage done to me. I'm going to take some time off from the gym and get better. Shoulder day will really let me know if anything was seriously injured.
I'll get a closer look at the bike by the end of the weekend.
I've been doing some gear shopping, and I'm considering getting a one-piece suit and wearing it every time I get on the bike. No more leaving the pants at home. The jacket I shredded is the top part of a two piece suit I have. I never wore the pants riding around town. I think it's time to count my blessings and start.
Weight dipping a little. I haven't been training very hard (if at all) the last few weeks, and I'm probably in for at least another week off before I can get back into it.
Pic:
I'm sore, but getting better. There are no visible injuries. It's all blunt trauma that you can't see.
Chart:
I'm anxious to get back into it and try out my 10 rep set scheme.
I'm kind of wondering how to approach getting back into the gym. I'm anxious to train and bike again, but I'm worried about my shoulder. There are going to be quite a few exercises I simply can't do, like maybe half of them.
I'm also worried about mountain biking/off road motorcycle riding and the stresses it puts on the rotator cuff.
Sleep lately has been pretty horrible. The only pain-free position I can lay in is on my back, and I have a hell of a time sleeping that way. Any tossing & turning at night is painful.
The only thing I have been doing since the crash is spending about 30-45 minutes stretching every day.
I have also added these, and will continue to do them before any upper body exercises:
Right now, they hurt, but I'm going slowly and being as careful as I can.
Daily calories are still at 2300. I'm interested in doing a little cutting, but I think the best thing to do right now is just stay at 2300 until I get back to training full bore.
I have backed out of the Warrior Dash. Running has done nothing for me except beat up my Achilles tendons something fierce. It's not worth the pain.
Went for a mountain bike ride today. I had to practice some extra finesse on the log jumps to avoid pains in various body parts. Ride went well, and it felt good to finally get out and do something for a change.
I don't know if I mentioned it here or not, but my grandfather died on Friday. There's a group called the Patriot Guard Riders that is riding in his funeral procession on Monday. They ride in veteran's funerals. I'll be in it. Here are the details:
Went for a mountain bike ride today. I had to practice some extra finesse on the log jumps to avoid pains in various body parts. Ride went well, and it felt good to finally get out and do something for a change.
I don't know if I mentioned it here or not, but my grandfather died on Friday. There's a group called the Patriot Guard Riders that is riding in his funeral procession on Monday. They ride in veteran's funerals. I'll be in it. Here are the details:
Well, that didn't go as planned, at all. I warmed up my shoulders and put 95 lbs on the bar. One rep and I knew my rotator cuff wasn't having any of that mess. So, I stretched out for 20 minutes or so and mowed my lawn.
In my current state, I'll be lucky if I can do leg day and back day. Chest/Biceps and Shoulders/Triceps are pretty much out of the question.
I'm going to try legs today and see how it goes.
I'm sick of not doing anything. I'm probably going to have to become a cardio-bunny for a while just to keep active.
The good news is that weight is falling off at 2300 calories/day. When I started this journal, I was eating 1600/day and not losing a thing. The bad news is that it's probably because I'm not lifting.
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Even then you may have to forever steer clear of certain exercises or not do them very much. This is always a learning experience.
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