[CHAMPION PERFORMANCE] - Penny's Strength Recovery Log - Creatine*Glutamine*Omega-3

[penny0527]

CHAMPION PERFORMANCE has allowed me to pick my stack so a huge thank you to them.



Power Creatine - 100% Creapure® creatine monohydrate for increased muscle mass and athletic performance

Power Glutamine - 100% HPLC-tested L-glutamine powder for recovery enhancement

Omega-3 Fish Oil - 18% eicosapentanoic acid (EPA) and 12% docosahexanoic acid (DHA) equating to 600 mg of EPA + DHA per serving for health and nutritional support

About me.....

I was formerly training for powerlifting but decided to take a step back due to stomach issues and a lack of ability to recovery (I'm inclined to think the two go hand in hand). Weight and volume were decreased to allow me time to heal and decide where to go next....quit PL or slowly get back to it. This stack has come at the perfect time for me. I have started feeling a bit better recently and slowly moved back to powerlifting type training. No plans to compete again but I love the training style so it's hard for me to walk away from it. I have been thinking about adding some additional supplements for recovery to see what helps. This stack should be a good start for me. I am very happy that the Creatine is 100% Creapure. That's all I will buy. Nothing else is worth having.

[NoCarbsNoSugar]

Great start for your log.
Looking forward to following along.

[penny0527]

A little background about training for anyone who does not follow my regular journal....

Wade Johnson does my programming and has for at least a year. I lift 4 days a week and I detest indoor cardio so sadly I rarely do it. Monday I bench and use my slingshot, Tuesday is back squat and conventional deads, Thursday I close grip decline bench and Friday is front squats, trap deads, conventional deads and straight leg deads. Fridays are brutal. I lift early in the morning (4am) before work which means on squat/dead days I rarely have time for the accessory work I'm supposed to do. Such is life. Wade does a good job of working around whatever injury I have at the current moment. For a while I laid off of benching because my left arm/shoulder/lat were pretty bad. That has improved dramatically. I have glute tendonitis which presents itself in the front of both of my hips. I've been back to squatting three times and to physical therapy twice to no avail. Just waiting to see how this squat attempt goes. Only time will tell. My squat is one of the main reasons I have no plans to compete again. Without a good squat I feel it's a waste to compete. I think that about sums it up so onto some training....

[penny0527]

Wednesday 9/7/16 - Back Squat & Deadlift

Back Squat
65x5
85x4
95x3
115x3
135x2
145x1x2
115x6x3 (med stance)

Conventional Deadlift
135x5
185x3
205x1x8

 

 

I had to wait for the power rack so I did not have time to do anything but squat and dead. Unfortunately my gym has only one squat rack (too tall) and one power rack.

Squats went ok I guess. I still struggle with light singles which is aggravating. Maybe because my hips have put me on such a roller coaster ride that I never really get my numbers up before they crap out on me. This is about where I get to when it goes down hill but my hips actually feel ok at this point. Definitely not 100% because they stay tight most of the time but nothing painful. I can squat. That's all I hope for at this point. To feel loose and normal would be asking too much.

Deads felt a bit slow but according to Wade there are no glaring issues with them. I really think I could do better with round plates that I could adjust when I get down to the bar. Someday....

[anandagirl]

In!

Kudos to Champion allowing you to pick your own stack!

[penny0527]

In!

Kudos to Champion allowing you to pick your own stack!

With my sensitivity to dairy and caffeine I rarely log supplements anymore. Champion was super accommodating though.

[HARRYBEAST]

I guess I'll sub. there will still be shorty shorts here too right?

[penny0527]

I guess I'll sub. there will still be shorty shorts here too right?

Of course. I'm going to post a booty pic a day just to keep things interesting.

[MatTheCur]

Of course. I'm going to post a booty pic a day just to keep things interesting.

This is really the only reason I'm here. Hope that's ok?

[NoCarbsNoSugar]

Nice work in the videos!
Thanks for sharing.

[thehobbes]

Hey Penny, IN! Nice squats, your depth looks really good on those. Ooo another Slingshot user, which color do you use? Do you bench with it every bp session? I'm currently using the blue one every other week after normal bp sessions. That thing has helped me a ton getting comfortable unracking the heavy stuff. I can see how that thing would be a lifesaver if you were trying to work through an injury too.

[penny0527]

Nice work in the videos!
Thanks for sharing.

Thanks. I forgot to mention I video a lot of my main lifts so there will be videos in almost every session.

Hey Penny, IN! Nice squats, your depth looks really good on those. Ooo another Slingshot user, which color do you use? Do you bench with it every bp session? I'm currently using the blue one every other week after normal bp sessions. That thing has helped me a ton getting comfortable unracking the heavy stuff. I can see how that thing would be a lifesaver if you were trying to work through an injury too.

My slingshot is pink but it's the equivalent to the blue. I use it twice a week now. After flat bench and after close grip decline. I love that thing. It definitely builds confidence! Plus it gives other people something to talk about because no one knows what it is

[swooshie]

Of course. I'm going to post a booty pic a day just to keep things interesting.

I'm totally in then

[lowroller21212]

Of course. I'm going to post a booty pic a day just to keep things interesting.

In that case






Looking forward to this!! Vids and workouts looking awesome by the way Penny!

[penny0527]

Friday 9/9/16 - CG Decline Bench & Slingshot

CG Decline Bench
65x6x2
85x4
100x4
115x3
125x2
135x5  (fail 1)
135x6
120x8

Slingshot
125x8 (current 8RM)
130x8 PR! NEW 8RM

CG Cable row
75x12x3

Plate Shrugs
35'sx12x3

Rear delt flyes
15x12x3

Hammer curls
20x12x3

Calves

Abs

Side DB Raise
10x6x3

Cable Internal Rotation
15x8x3

 

Today was brutal. I just did 135x6 on decline last week much more easily but today I just couldn't lock out the 6th rep. Second set was better, better rhythm, and I hit all reps that set. It wasn't easy by any means. Slingshot started out sloppy. The first rep in both sets went awry. All of it was hard as hell. I found out when I got home that the 130 was a new 8 rep max so no wonder it was a struggle. Kudos to my spotter for not touching the bar during that last rep too!

I couldn't video my decline since I still haven't replaced my gorillapod. I'm hoping to get another this weekend.

[penny0527]

Initial review.....

Power Creatine - dissolves well in warm water, no flavor which is to be expected considering it is pure creatine. Added some Powerade for flavor.

Power Glutamine - does not really dissolve well in warm water but still drinkable, no flavor which is as to be expected. Added some Powerade for flavor.

Omega-3 Fish Oil - VERY easy to swallow which I was concerned about considering they are big and I'm not the best pill taker. Also did not has fish burps. If you've ever experienced this you know how awful it is. Winner!

[anandagirl]

Yay! Congrats on the PR!

[NoCarbsNoSugar]

Initial review.....

Power Creatine - dissolves well in warm water, no flavor which is to be expected considering it is pure creatine. Added some Powerade for flavor.

Power Glutamine - does not really dissolve well in warm water but still drinkable, no flavor which is as to be expected. Added some Powerade for flavor.

Omega-3 Fish Oil - VERY easy to swallow which I was concerned about considering they are big and I'm not the best pill taker. Also did not has fish burps. If you've ever experienced this you know how awful it is. Winner!

Thanks for the initial review on these!

[penny0527]

Yay! Congrats on the PR!

Thank you!

Thanks for the initial review on these!

I'm so relieved those pills are easy to swallow. It was going to be a long month if not!

[lowroller21212]

PR on first day.. Killing it now Penny!

Really cool that the Omegas are easier for you, sounds like a winner then?

[LunaLifts]

In! Congrats on the PR!

[penny0527]

Saturday 9/10/16 - Front Squat & Deadlift

Front Squat
65x5x2
85x4
105x3
115x3
125x3 PR! NEW 3RM

Trap DL
145x3
195x3
215x2
235x3

Conv DL
135x5
185x3
215x2
235x1
245x1x6

SLDL
135x6x3

Decline Leg Press
2ppsx12x3

Lying Leg Curls
65x10x3





Didn't realize that front was a PR. Seems to be the norm lately and maybe it's for the best so I don't let it get to me before the lift.

Deads felt heavy as hell. The conventionals felt almost impossible and all came up really slowly. The 4th rep probably felt the least difficult but it was still moving at a snails pace on the way up.

I've been feeling a bit off for the past week or two. Nothing I can really pinpoint but I've just felt a bit dizzy and spacey at times. It comes and goes. Almost like I took too much cold medicine. Yesterday it started after lunch and didn't pass like usual. I was feeling worse than I had been in the past couple of weeks. This time it felt like maybe my blood pressure might be a bit high. I left work at the end of the day and stopped at a place that has a machine even though I was feeling better. It was 131/71. Not terrible but not normal either. I went home and took a bath and ate a little but I wasn't really hungry. I'm going to buy an at-home monitor and keep an eye on it to see if it goes up again. My mom died of heart disease so high blood pressure is not something I can ignore.

[NoCarbsNoSugar]

Nice work on the PR!

[penny0527]

PR on first day.. Killing it now Penny!

Really cool that the Omegas are easier for you, sounds like a winner then?

Definitely a winner with the Omega-3. The two reasons I was hesitant to try them was not being able to swallow them and the after taste. Champion Performance Omega-3 does not have either problem.

[penny0527]

In! Congrats on the PR!

Thank you!

[lowroller21212]

Amazing amount of detail and taking us through your sets. I know the feeling you are describing and it's a great idea to monitor it closely.

Last but not least, congrats PRs always make me feel good!

[Sixpack]

Great detail in this log!
Sixpack

[penny0527]

Amazing amount of detail and taking us through your sets. I know the feeling you are describing and it's a great idea to monitor it closely.

Last but not least, congrats PRs always make me feel good!

I write short notes between my sets. I do it for my log and for Wade but mostly to look back on. It shows patterns and also it can be helpful to know that maybe one week a weight felt hard as hell but next time that same weight felt good. I figure that is another form of progress.

[thehobbes]

My slingshot is pink but it's the equivalent to the blue. I use it twice a week now. After flat bench and after close grip decline. I love that thing. It definitely builds confidence! Plus it gives other people something to talk about because no one knows what it is

Oh cool, never knew there was even a pink one out there. Yeah it's fun to work with, really helped me get used to unracking heavy stuff. I have seen one person ever in the commercial gym I go to using that thing.

Slingshot
125x8 (current 8RM)
130x8 PR! NEW 8RM

 

Today was brutal. I just did 135x6 on decline last week much more easily but today I just couldn't lock out the 6th rep. Second set was better, better rhythm, and I hit all reps that set. It wasn't easy by any means. Slingshot started out sloppy. The first rep in both sets went awry. All of it was hard as hell. I found out when I got home that the 130 was a new 8 rep max so no wonder it was a struggle. Kudos to my spotter for not touching the bar during that last rep too!

Awesome job on the PR! You have a great arch going on there.

[lowroller21212]

I write short notes between my sets. I do it for my log and for Wade but mostly to look back on. It shows patterns and also it can be helpful to know that maybe one week a weight felt hard as hell but next time that same weight felt good. I figure that is another form of progress.

Indeed is, moving weight should get easier and comfortable. Have a great start to your weekend.. bringing with us another round or two of PRs!