Dbone's Three Stooges Stack - Starring Bioforge, NO Uptake, and X-Factor

[dbone1026]

So, I was happy like a pig buried into mud when I clicked on this log today....an injury? WTF feelsbatman

Should hopefully know the extent by the end of this week. Sucks b/c everything was finally coming together

[SwolenONE]

Should hopefully know the extent by the end of this week. Sucks b/c everything was finally coming together

Damn, hopefully nothing serious at all and you can just remedy it by sitting out or going light on chest for the next few weeks or months.

Will you still be able to DL and Squat?

[dbone1026]

Damn, hopefully nothing serious at all and you can just remedy it by sitting out or going light on chest for the next few weeks or months.

Will you still be able to DL and Squat?

Yeah, really hoping just some rest and ice is all I need, I have too much XFO sitting in my cabinet to not be using lol

Not sure. Wednesday is my lower body day, so I will probably test those out light to see. I hope it doesn't affect those. If I need to give chest a break for a while I could instead do a 4 day/week split (2 days squats/legs and 2 days DLs/Back/Shoulders). If I can do this then I should be able to preserve or keep adding on to any gains I have made so far.

[fitcopforlife]

Oh $hit, there's my sexy cop!!!



Yeah, pretty much this ^^^

For those who don't know, fitcop is the man when it comes to flat bb bench (what did you rep out at 225lbs, 20+ reps, something crazy!). This should give me some extra motivation as I get ready to hit my bench workout in 30 minutes!

Dbone never fails..Got the rep

[SwolenONE]

Yeah, really hoping just some rest and ice is all I need, I have too much XFO sitting in my cabinet to not be using lol

Not sure. Wednesday is my lower body day, so I will probably test those out light to see. I hope it doesn't affect those. If I need to give chest a break for a while I could instead do a 4 day/week split (2 days squats/legs and 2 days DLs/Back/Shoulders). If I can do this then I should be able to preserve or keep adding on to any gains I have made so far.

Them XFA addicts... always gotta be "using"

[dbone1026]

Dbone never fails..Got the rep

There will be more of those to come

Them XFA addicts... always gotta be "using"

Lol, funny enough I was supposed to start the XFO portion of this log on Saturday. Good thing I didn't start earlier considering I have to take anti inflammatory!

[SwolenONE]

There will be more of those to come



Lol, funny enough I was supposed to start the XFO portion of this log on Saturday. Good thing I didn't start earlier considering I have to take anti inflammatory!

good thing indeed, save that ish for when you are all healed up!

[dbone1026]

OK, so just got back from the Dr. He thinks I strained a tendon along my clavicle.

A number of muscles (including pec major) attach to the collar bone (via tendons) from above into the neck and below into the chest. These tendons can become inflamed through overuse.

This seems to fall in line with the symptoms, as the area I hurt is right at the top middle portion of my chest where the collar bone comes down. That could also be what the "popping" I felt was, if the tendons were already inflamed from overuse then most likely that the was the tendon rubbing against my clavicle. Since those tendons go up along the neck (and obviously there are a lot of nerves in that area), it would also explain why I have a lot of tightness in my traps/upper back.

So as of now doesn't look like a tear of any sorts. I don't believe it was due to Macenko per se but could have been the combination of Macenko and PHAT (the alternative would have been minimizing the amount of chest accessory work while doing Macenko). For now I was told just to take advil and ice the area, start testing it back out in a week and hopefully it should be much better. For now the dr told me to do a lot of leg work lol

[SwolenONE]

lol judging by your last comment, your doctor sounds like a badass

Im glad to hear it wasnt a tear of any sort! Hopefully some rest will get everything back on track.

[0R1G1N]

OK, so just got back from the Dr. He thinks I strained a tendon along my clavicle.



This seems to fall in line with the symptoms, as the area I hurt is right at the top middle portion of my chest where the collar bone comes down. That could also be what the "popping" I felt was, if the tendons were already inflamed from overuse then most likely that the was the tendon rubbing against my clavicle. Since those tendons go up along the neck (and obviously there are a lot of nerves in that area), it would also explain why I have a lot of tightness in my traps/upper back.

So as of now doesn't look like a tear of any sorts. I don't believe it was due to Macenko per se but could have been the combination of Macenko and PHAT (the alternative would have been minimizing the amount of chest accessory work while doing Macenko). For now I was told just to take advil and ice the area, start testing it back out in a week and hopefully it should be much better. For now the dr told me to do a lot of leg work lol

Also symptoms of a fap junkie.......good news. Heal up fast, keeping an eye on you and kenshin. Start Macenko the first Monday in January

[Devil-spawn]

OK, so just got back from the Dr. He thinks I strained a tendon along my clavicle.



This seems to fall in line with the symptoms, as the area I hurt is right at the top middle portion of my chest where the collar bone comes down. That could also be what the "popping" I felt was, if the tendons were already inflamed from overuse then most likely that the was the tendon rubbing against my clavicle. Since those tendons go up along the neck (and obviously there are a lot of nerves in that area), it would also explain why I have a lot of tightness in my traps/upper back.

So as of now doesn't look like a tear of any sorts. I don't believe it was due to Macenko per se but could have been the combination of Macenko and PHAT (the alternative would have been minimizing the amount of chest accessory work while doing Macenko). For now I was told just to take advil and ice the area, start testing it back out in a week and hopefully it should be much better. For now the dr told me to do a lot of leg work lol

somewhat good news... rest up dbone... did he say if you could incorporate squats with yer leg work

[dbone1026]

Also symptoms of a fap junkie.......good news. Heal up fast, keeping an eye on you and kenshin. Start Macenko the first Monday in January

Haven't been fapping as much, maybe that is the cause

somewhat good news... rest up dbone... did he say if you could incorporate squats with yer leg work

As long as there is no discomfort. He just said avoid any sort of pushing/pressing exercise. If I can't do squats/DLs on Wednesday I will just bury myself into the ground with leg presses!!!

My guess it was just the perfect storm. I missed a rest day because of Thanksgiving. I was messing around with my bench form. I was trying to incorporate OHP into my routine (so basically where I bring the bb down to is right around the clavicle area). I let myself get too crazy with the accessory exercises. Time to ice and watch some walking dead!

[KenshinH]

Very happy to hear it's nothing serious. Rest up bud! Can always restart Macenko again once you've recovered, but probably with less volume on the pressing accessories You responded very well to the program.

[morn010]

Rest up and came back soon! The more you're doing to be better, the sooner you'll be ok

[Devil-spawn]

just saying what everyone else is thinking now that we know you're ok...

this injury should not prevent you from posting fap material...

heal quick brah...

[dbone1026]

Very happy to hear it's nothing serious. Rest up bud! Can always restart Macenko again once you've recovered, but probably with less volume on the pressing accessories You responded very well to the program.

Really liked Macenko so I am not going to let this little setback scare me off. Next time I will just do Macenko and only let myself do one additional accessory movement

What do you think Kenshin, injury aside, about my last workout using 295lbs as my 1RM. The 3 sets @ 265lbs (90%) I really had to work out to get 3 reps (maybe could have squeezed out a 4th rep). Hard to say given something was brewing with my chest that my strength might have been a little down yesterday morning anyhow, but is that where you would expect to be when repping at 90%?

Rest up and came back soon! The more you're doing to be better, the sooner you'll be ok

just saying what everyone else is thinking now that we know you're ok...

this injury should not prevent you from posting fap material...

heal quick brah...

Thanks bros. Fap material will continue, especially since Devil is now on that BF lol

[KenshinH]

Really liked Macenko so I am not going to let this little setback scare me off. Next time I will just do Macenko and only let myself do one additional accessory movement

What do you think Kenshin, injury aside, about my last workout using 295lbs as my 1RM. The 3 sets @ 265lbs (90%) I really had to work out to get 3 reps (maybe could have squeezed out a 4th rep). Hard to say given something was brewing with my chest that my strength might have been a little down yesterday morning anyhow, but is that where you would expect to be when repping at 90%?

Thanks bros. Fap material will continue, especially since Devil is now on that BF lol

You did 255x8 in the previous workout so I would expect you to be able to hit 265x6. Given that, 265x3x3 is reasonable even with the increase in weight across the board on the sets before that.

Your pending injury probably had something to do with 265 feeling so heavy because you'd said even 225 was not easy. All in all, if healthy, you would have hit all the required reps for sure. A true 90% 1RM is typically done for 3-4 reps, not 6.

[SwolenONE]

Give Rob a text so he can come massage you and tend to your injuries.

I just picked up some BioForge, iForce Humanabol and XF Vengeance to help me hit some sweet numbers in the coming weeks. Man, this heavy training (when your not used to it) hits your cns hard... much more tired/fatigued than usual throughout the day.

[BenW22]

So as of now doesn't look like a tear of any sorts. I don't believe it was due to Macenko per se but could have been the combination of Macenko and PHAT (the alternative would have been minimizing the amount of chest accessory work while doing Macenko). For now I was told just to take advil and ice the area, start testing it back out in a week and hopefully it should be much better. For now the dr told me to do a lot of leg work lol

Excellent news, brother! Let's hope it does feel better next week. For now, start hitting them wheels hard

[fitcopforlife]

Glad to hear it wasn't a tear man..been there done that and it is not fun.

[SwolenONE]

Glad to hear it wasn't a tear man..been there done that and it is not fun.

Ive luckily never had a tear, how did your most recent injury heal up Jeff?

I remember you were coping with it and making great progress during your Test Factor Advanced log, are you back to 100%?

[dbone1026]

You did 255x8 in the previous workout so I would expect you to be able to hit 265x6. Given that, 265x3x3 is reasonable even with the increase in weight across the board on the sets before that.

Your pending injury probably had something to do with 265 feeling so heavy because you'd said even 225 was not easy. All in all, if healthy, you would have hit all the required reps for sure. A true 90% 1RM is typically done for 3-4 reps, not 6.

Yeah, that workout was just off from the start (even 135/175lbs felt heavy). Oh well, time to get healthy and get back to the grind! Let;s see what kind of leg workout i can muster up tomorrow

Give Rob a text so he can come massage you and tend to your injuries.

I just picked up some BioForge, iForce Humanabol and XF Vengeance to help me hit some sweet numbers in the coming weeks. Man, this heavy training (when your not used to it) hits your cns hard... much more tired/fatigued than usual throughout the day.

Is Humanabol their Humanoforte supp (so Lights Out without the sleep component)?

Excellent news, brother! Let's hope it does feel better next week. For now, start hitting them wheels hard

Thanks. Frozen peas every few hours as an ice pack doing the trick

Glad to hear it wasn't a tear man..been there done that and it is not fun.

Ive luckily never had a tear, how did your most recent injury heal up Jeff?

I remember you were coping with it and making great progress during your Test Factor Advanced log, are you back to 100%?

I actually thought of Jeff when I first thought it was a tear, was going to bug him about how he worked through. Funny enough right now my traps/upper back are bugging me more then my pec (the area where I have had issues in the past with pulls). Makes sense though since the area I hurt along my pec/collar bone goes up towards the neck with a lot of nerves, causing a lot of spasms/tightness. Fortunately I still have some left over ********

Oh well .. the end ...

[persimmonapple]

curious what made you decide to do macenko and phat at the same time ? hope the injury isnt serious.

[fitcopforlife]

Ive luckily never had a tear, how did your most recent injury heal up Jeff?

I remember you were coping with it and making great progress during your Test Factor Advanced log, are you back to 100%?

ROM is back 100% but still standoffish toward the heavier weight..I'm doing a whole lot more reps/ sets, but I'm closer to 40 yo than 30 so it's probably a good idea anyway.

[dbone1026]

curious what made you decide to do macenko and phat at the same time ? hope the injury isnt serious.

Well, I have been doing PHAT for a while with great success. The way PHAT is broken out (power vs Hypertrophy, each body part 2x a week) it actually lends itself well to Macenko (since Day 1 of Macenko is more the power workout and Day 2 is more then HT/high rep workout). For me I just wasn't smart with limiting the additional accessory work, and pushed myself a bit more then I should have.

ROM is back 100% but still standoffish toward the heavier weight..I'm doing a whole lot more reps/ sets, but I'm closer to 40 yo than 30 so it's probably a good idea anyway.

But if 40 is the new 30 ...

[Devil-spawn]

But if 40 is the new 30 ...

I sure hope that's true...


first dosage of BF this morning.... let the games begin....

I picked up some Build-HD as a pre to try too... I wish I could fast forward to 2.5 weeks in with BF

[dbone1026]

Day 28 (yesterday)

Off day due to injury

Dosing:
4 caps Bioforge upon waking (4:15am)
7 caps NO Uptake w/ Carb/Pro shake (4:30am)


Day 29

Dosing:
4 caps Bioforge upon waking (4:15am)
3 caps NO Uptake w/ Carb/Pro shake (8:30am) / 4 caps post workout

Workout: PHAT Day 5: Lower Body Hypertrophy Day

Lower Body Power Exercise speed work: Back Wide Stance Barbell Squats (Russian Program, Week 5 Day 1)
6 sets of 2 reps @ 240lbs

Hypertrophy pressing movement: Leg presses
3 sets of 15 reps @ 360lbs

Hypertrophy extension movement: Seated Leg Extensions
3 sets of 15-20 reps @ 140lbs

Hypertrophy extension movement: Seated Leg Curls
3 sets of 15 reps @ 110lbs

Hypertrophy calf movement: Seated calf raises
4 sets of 15 reps @ 80lbs

Notes:

- So workout #1 post injury. I didn't go too crazy with exercises, enough just to blast my legs.

- As you can see in the video, I am a little slow as I get myself under the bar for squats. As long as I keep my arms close in it didn't put any stress on my chest/upper back



- Didn't bother attempting DLs, but will start to work them back in as my upper back starts to feel better

- Normally tomorrow would be chest/arms. I will obviously skip the chest portion, and it might be a bicep only workout since it can be difficult to work out the tris without getting some sort of chest involvement.

- This log will go on though!!!

[StrongRepublican]

Notes:

- So workout #1 post injury. I didn't go too crazy with exercises, enough just to blast my legs.

- As you can see in the video, I am a little slow as I get myself under the bar for squats. As long as I keep my arms close in it didn't put any stress on my chest/upper back

- Didn't bother attempting DLs, but will start to work them back in as my upper back starts to feel better

- Normally tomorrow would be chest/arms. I will obviously skip the chest portion, and it might be a bicep only workout since it can be difficult to work out the tris without getting some sort of chest involvement.

- This log will go on though!!!

Throw in a 45 minute ab session and call it beach muscle day

[dbone1026]

Throw in a 45 minute ab session and call it beach muscle day

I will make sure i stand right in front of the mirror while I do curls, throw in a few grunts

[neddo]

Throw in a 45 minute ab session and call it beach muscle day

Was gonna add something akin to this actually, seeing as leg days per PHAT are when you should blast abs as they're secondary muscles during squats/deads.

Glad to see you're still on top of things, even with the pec nagging.