Kenshin and Dbone's Nursing Home Adventure

[KenshinH]

I'm back for Round 2!!


I had run a pretty successful journal for a while, but then life happened. Specifically, work got really busy, I injured my back on deadlifts, and then other body parts joined in. Lost a bit of motivation to lift and later to log.


I started losing weight as I lifted lighter and ate less. Not surprisingly, my strength dropped. On the plus side, my endurance and conditioning improved once I went to higher reps and cut my rest times down. I even started having one cardio day My weight dropped from the low 190s to the low 180s. It's not much, but I look and feel better.


Fast forward to today. Work has eased up a bit. I'm getting motivated to start going heavier and log again. Knowing that this respite won't last, I convinced dbone to dual log with me for an additional kick in the pants Even if I backslide to spotty logging, at least he can pick up the slack lol



What can you expect from this journal?

Adolescent humor
A lot of lifting, not necessarily heavy
Getting older jokes
Vids of dbone lifting in his home gym and his kids making a cameo
Some supp talk here and there
PL discussions, though neither of us are PLers
Possible nerdy stuff - we're both geeky at heart
Juvenile behavior all around lol

[KenshinH]

5/22 - chest and shoulders

Wide-Grip Lat Pulldown
105x8
120x8
135x8

Barbell Bench Press
45x20
135x3
175x3
215x3
245x2
255x2
260x2
265x2
260x2
RTS w2d2. Work sets @ 8-9. Bench strength clearly not back yet as 265x2 used to be a warmup for me.

Pull-Up
3x8

Standing Barbell Shoulder Press (OHP)
45x8
95x5
120x8
120x8
120x8

Upright Barbell Row
65x12
65x12
70x12

Reverse Flyes
60x18
60x18
60x18
60x18
60x18


Solid workout other than the weak bench. But the strength there is up 5 lbs from last week. If I continue this pace, I'll be near my max bench strength at the end of the 6-week RTS cycle lol.

Shoulders have been bugging me, so I dropped one set from OHP and upright rows.

[dbone1026]

Did someone say adolescent humor ...

[dbone1026]

My situation is pretty similar to Kenshin's. Got bit by the PL bug a few years ago, made some great progress, but had to rethink things after dealing with a few minor surgeries earlier this year. In addition, in order to keep up with the PL progress I let my diet/conditioning get a bit away from me. I am still slowly working my way back at the gym after having to take a few months off, but overall starting to find my groove again.

I decided to go with a hybrid PHAT/Cube Kingpin setup. I love the structure that PL training brings (Cube) but I just can't completely commit to, so adding in PHAT allows me to add in more hypertrophy type movements which in the long run will be better for me (endurance, body composition, overall health). Right now my split looks like this:

Thursday: Cube Kingpin DLs + PHAT Legs Hypertrophy
Saturday: Cube Kingpin Bench + Arms (PHAT Upper Body Power)
Sunday: Cube Kingpin Squat + PHAT Legs Power
Tuesday: PHAT Back/Shoulders Hypertrophy
Wednesday: Phat Chest/Arms Hypertrophy

For the Cube Kingpin portions they usually call for 3 movements for each lift. I will be reducing this to the primary movement and than possibly one of the other movements, but I will probably take it week by week

I am using the following 1RM for Cube

Squat - 335lbs
Bench - 285lbs
Deadlifts - 405lbs

Somewhat conservative but should allow me to progress without pushing myself too far

[dbone1026]

5/22 - Cube Kingpin DL Week 2 (Speed Work) + PHAT Leg HT:

Deadlifts - Speed Work:

275lbs @ 3
275lbs @ 3
275lbs @ 3
275lbs @ 3
275lbs @ 3
275lbs @ 3
275lbs @ 3
275lbs @ 3

Rack Pulls:

295lbs @ 5
295lbs @ 5

Leg Press:

270lbs @ 15
270lbs @ 15
270lbs @ 15

Leg Extensions:

110lbs @ 18
110lbs @ 15
110lbs @ 20

Romanian DLs:

135lbs @ 12
135lbs @ 12
135lbs @ 12

Seated Leg Curls:

70lbs @ 15
90lbs @ 15

Lying Leg Curls:

50lbs @ 20
50lbs @ 20

Leg Press Calf Raises:

270lbs @ 15
270lbs @ 15
270lbs @ 20

Farmers Walk Superset W/ Medicine Ball Slams:

3 Walks w/ 45lbs in each hand / 25 slams w/ 10lbs ball

Notes:

Nothing crazy here, just a good high intensity workout. Speed DLs (video below) felt good, and once done with the DL portion I was able to get through the rest of the workout with very little rest in between.

[MatTheCur]

My first bber sub?!























































Welcome back, guise!

[dbone1026]

Shoulders have been bugging me, so I dropped one set from OHP and upright rows.

Any idea what is irritating your shoulder? I started having shoulder issues before I got hurt when I was going full swing with Cube Bench. I think comp bench I am fine with but CGB/pause presses really seem to add a lot of strain on my shoulders, so I have been dropping or scaling back on those. Also been doing more decline bench work.

[KenshinH]

Did someone say adolescent humor ...

[/IMG]http://i60.tinypic.com/66f53d.jpg[/IMG]

LOL

My first bber sub?!

[/img]http://images2.wikia.nocookie.net/__cb20100427011261/callofduty/images/archive/c/cf/20100601210646!Trollface.jpg[/img]

Welcome back, guise!

Welcome mattress! Glad to have you

Any idea what is irritating your shoulder? I started having shoulder issues before I got hurt when I was going full swing with Cube Bench. I think comp bench I am fine with but CGB/pause presses really seem to add a lot of strain on my shoulders, so I have been dropping or scaling back on those. Also been doing more decline bench work.

Good first workout in the log bro!

I think my shoulder issues started when I began doing upright rows. The rotation is probably what's causing it.

[Anthony21]

Two of the best guys around.

Glad to have you back vatos!

[KenshinH]

5/23 - squats and back

Barbell Squat
45x8
135x5
205x3
275x3
315x2
325x2
335x2 (vid)
345x2 (vid)
355x2 (vid)
355x2
RTS w2d2. Going back to RTS and starting out with moderate weight to get used to it. Work sets @ 8.

Deficit Barbell Deadlift
135x3
225x3
315x2
315x2
315x2
315x2 (vid)
315x2
Speed pulls.

Bent Over Barbell Row
135x8
185x8
225x8
225x8

Hammer Strength Shrug
180x10
290x20
290x20
290x20


This was done at night. From now on, I'll do the main squat workout Friday night so that I can get the power rack. The gym I go to in the morning is really crowded, and it's hard sometimes to get the rack. I also don't have as much time since I have to get to work after.

Squats felt good given that I haven't gone heavy in a while. Looking forward to getting some strength back

[KenshinH]

Two of the best guys around.

Glad to have you back vatos!

Thanks bro!

Happy to be back

[dbone1026]

What is this crap Kenshin, now I have to do heavier squats just so I don't look bad As is I am already not looking forward to squatting tomorrow lol

So you are still doing the AM workouts (with the exception of squats)? Is your body adjusting to the AM workouts?

[Anthony21]

Nice work fellas.

Bone, you go back and forth from your home set up to a commercial gym?

[dbone1026]

Nice work fellas.

Bone, you go back and forth from your home set up to a commercial gym?

Yup. Right now Sat/Sun I lift at home. Part of the reason is so I can be home with the kids, and since Sat/Sun are usually my power days for Bench and Squat it is easier to do the work I need to do with just the equipment I have. During the week as of now I have been going to the gym to get hypertrophy work in and use the machines as part of my rehab from surgery. Once i get to where I feel I need to be I will start switching those workouts back to my home gym. However, it isn't bad since my health insurance reimburses for much of my gym membership as long as I go # of times every 6 months

[dbone1026]

5/24 - Cube Kingpin Bench Week 2 (Heavy):

Competition Bench:

135lbs @ 5
185lbs @ 5

------------

230lbs @ 2
230lbs @ 2
230lbs @ 2
230lbs @ 2
230lbs @ 2 (vid)

------------- A few heavy Singles

245lbs @ 1
265lbs @ 1
280lbs @ 1

CGBP:

185lbs @ 3
205lbs @ 3
225lbs @ 3

Decline Bench Press:

185lbs @ 6
205lbs @ 6
225lbs @ 6 (vid)

Dips:

BW @ 6
BW @ 8
BW @ 10 (vid)

Swiss Bar Curls:

105lbs @ 10
105lbs @ 10 (vid)
105lbs @ 15

Notes:

Pretty good bench workout. The heavy sets weren't too bad (which they shouldn't be at week 2). Surprisingly my CGBP feels a little stronger of late, and this could in part be due to getting back to HT tricep work. Pause/pin presses seem to bug my shoulders after doing comp/CGBP since I instead substituted out for decline bench (you can see in the video I use 45s to make a decline bench). I threw the dips and curls into the video just so you could see what my home gym setup is like.

Tomorrow is rep squat day, not looking forward to lol.

[KenshinH]

^^^ Good week 2. Put some weight on that bar!

What is this crap Kenshin, now I have to do heavier squats just so I don't look bad As is I am already not looking forward to squatting tomorrow lol

So you are still doing the AM workouts (with the exception of squats)? Is your body adjusting to the AM workouts?

I'm fully adjusted to the morning workouts. In fact, I'd prefer to do everything in the morning, except for the reasons above.

But I'm confident in saying that I'm stronger at night lol. Squats and deads always feel heavier in the morning, especially since I train fasted.


Edit: Added video from yesterday

[Anthony21]

Oh how I miss your vids with ******* music Tuan

Nice to see you squatting again. Out of curiosity real quick. Is there a reason you start your squat after your walk out with your knees bent?

Nice lifting Bone. Jelly of that rack bro.

[dbone1026]

5/22 - Cube Kingpin Squat Week 2 (Rep Work):

Squats - Competition Stance:

135lbs @ 5
185lbs @ 5

---------------

235lbs @ 8
235lbs @ 8
235lbs @ 8 (vid)

Front Squats:

135lbs @ 6
135lbs @ 6
135lbs @ 6 (vid)

Leg Press:

360lbs @ 8
360lbs @ 8
360lbs @ 8

Lying Curls:

70lbs @ 10
80lbs @ 10

Smith Calf Raises:

135lbs @ 10
185lbs @ 10
185lbs @ 10
185lbs @ 10 + 20 mini reps

Notes:

Good squat workout. Today called for 8-12 reps for the 235lbs sets. Although I definitely had 12 reps in me I stopped at 8 as I am still trying to be cautious. I also decided to throw on my belt but it hits right around my incision so it kept me a little distracted. ROM and mobility felt pretty good. It is tough though after doing Leg HT work on Thursday, but my body should adjust.

Hate front squats but added in today. They just don't feel right on my delts to go heavy, but will keep incorporating them as I love how they work the core

[Anthony21]

With front squats it's all about finding that sweet spot on your delts. I hate when I can't and it taks me extra time and energy getting my set up under the bar with them. They have paid off though for my quad strength & carry over to my comp squats & pulls.

[dbone1026]

With front squats it's all about finding that sweet spot on your delts. I hate when I can't and it taks me extra time and energy getting my set up under the bar with them. They have paid off though for my quad strength & carry over to my comp squats & pulls.

Yeah, the issue I have is my right delt is more developed/round vs my left, so the bar sits up higher on the right side. With heavier weights it gets very difficult to keep the bar from rolling down my left side do to this imbalance. Oh well, not going to heavy these days anyhow so plenty of time to work on.

[Anthony21]

Yeah, the issue I have is my right delt is more developed/round vs my left, so the bar sits up higher on the right side. With heavier weights it gets very difficult to keep the bar from rolling down my left side do to this imbalance. Oh well, not going to heavy these days anyhow so plenty of time to work on.

I went for a 1RM @ 330 and didn't have it set right. The barbell was coming down to much on my collar bone. I had to dump the right as soon as I squatted it.

[KenshinH]

5/25 - bench

Wide-Grip Lat Pulldown
105x8
120x8
135x8

Paused Barbell Bench Press
45x20
135x5
165x3
195x3
225x4
230x4
235x4
240x4
245x4
RTS w3d1. Work sets @ 8-9 except 245 was a 10 due to fatigue.

Paused Barbell Incline Bench Press
135x5
185x4
190x4
195x4
200x4
200x3
Work sets @ 8-9. Messed up the last set so I stopped at 3 reps.

Pull-Up
4x8

Dips
BWx10
BWx20
BWx20
BWx20
BWx20


Since Monday is Memorial Day and I'm off, I did this workout Sunday night instead. Overall, it was a decent workout, though I hadn't benched at night in a while.

Bench form doesn't feel right yet, but speed off the chest is improving. It'll probably take a few more weeks before everything's in sync.

[KenshinH]

Nice squatting D! Form is looking good too, so those numbers will shoot up soon.

Oh how I miss your vids with ******* music Tuan

Nice to see you squatting again. Out of curiosity real quick. Is there a reason you start your squat after your walk out with your knees bent?

Nice lifting Bone. Jelly of that rack bro.

Just out of habit, I keep my knees unlocked after the walkout. Less pressure on the joints.

I realize that it's not comp-approved, but then I'm not competing

[Zenshi]

Subbed!

[dbone1026]

Kenshin, forgot I need to take out my super secret decoder ring to make sense of your workouts

Did you find your bench strength drop off much with your weight loss?

[GinjaNinja85]

In! Will read later.

[KenshinH]

Subbed!

Welcome Zen!

Kenshin, forgot I need to take out my super secret decoder ring to make sense of your workouts

Did you find your bench strength drop off much with your weight loss?

My bench actually held up pretty good after dropping weight from the low 190s to 186-187. It's dropped a lot since but it's more a function of going light and benching only once a week.

Now that I'm upping the intensity and benching 2x a week again, I expect the numbers to climb back up.

In! Will read later.

Nice to have you bro.

[dbone1026]

There is a Kenshin and a Zenshi in this log, very confusing

[Marshall28]

In!

[dbone1026]

In!

Which reminds me, I actually lifted today, better log it before I forget!