Moving forward in Reverse: Devils post-show recovery thread

[Devils]

Still dealing with forearm tendonitis and sore shoulders, dropped a lot of weight off my lifts before I get better. Here's some current pics at 197 lbs/89.6kg. Ignore bear mode, post upper training so still pumped.



Hope to be back to normal in a couple of months.

[domingochavez]

Foam rolling wont do jack for forearms, you need to get right into those tissues and break them up.

To get you back into the gym ASAP go see a sports physio that does dry point needling, get all those trigger points taken care of.

Forearms can also by symptomatic of tight traps / rhomboids and even lats / teres major and minor.

Theracane is the tool of choice for these muscle groups:

http://www.ironedge.com.au/store/thera-cane.html

Following that, grab yourself a Rumble Roller beastie for your delts and other deep down tissues such as forearms, it bands etc.

http://www.rumbleroller.com/massage-balls.html

[The Solution]

^^ My thoughts as well.
Physique looks good, holding good conditioning overall cant really complain when even with a lack of training you hold your leanness so well.

[Blazed]

I would echo what Bob said. Looking very good for being "off". Chin up and you will be in uncharted territory soon enough brother.

[IK9]

Nice progress

[Devils]

Foam rolling wont do jack for forearms, you need to get right into those tissues and break them up.

To get you back into the gym ASAP go see a sports physio that does dry point needling, get all those trigger points taken care of.

Forearms can also by symptomatic of tight traps / rhomboids and even lats / teres major and minor.

Theracane is the tool of choice for these muscle groups:

http://www.ironedge.com.au/store/thera-cane.html

Following that, grab yourself a Rumble Roller beastie for your delts and other deep down tissues such as forearms, it bands etc.

http://www.rumbleroller.com/massage-balls.html

^^ My thoughts as well.
Physique looks good, holding good conditioning overall cant really complain when even with a lack of training you hold your leanness so well.

I would echo what Bob said. Looking very good for being "off". Chin up and you will be in uncharted territory soon enough brother.

Yeah I've had one session so far of myofascial release, really helped my left shoulder. I'm in the process of booking more, it's just hard to find a good time, It's all in the recovery plan though, cheers.

I haven't lost any muscle, it's just strength. So hopefully that can come back soon.

Nice progress

Thanks all.

[jpfaherty]

FINALLY!!! Someone posts pics that they don't preface with "super flat here" lol. Seems everytime a bodybuilder post pics they write that.

Looking good dude.

[deltpecx]

FINALLY!!! Someone posts pics that they don't preface with "super flat here" lol. Seems everytime a bodybuilder post pics they write that.

...

LOL! We're gonna hold you to that



Looking good Devils!

[deltpecx]

...I haven't lost any muscle, it's just strength. So hopefully that can come back soon. Damm this always happens when I get to my heaviest, injury's start to happen based on the increased weights. It's not like I train high volume and don't have the recovery, these things just creep up on you I guess..l.

My joints eventually start to bother me when I lift heavy for long periods.
Do you take breaks from the heavy lifting with higher reps and less weight regularly?

[Devils]

FINALLY!!! Someone posts pics that they don't preface with "super flat here" lol. Seems everytime a bodybuilder post pics they write that.

Looking good dude.

LOL! We're gonna hold you to that



Looking good Devils!

Yeah I do look good

My joints eventually start to bother me when I lift heavy for long periods.
Do you take breaks from the heavy lifting with higher reps and less weight regularly?

I get a good 3 days complete rest each week, but no I do really train higher reps. I do deload every month or so.

Thanks guys.

[CutItUp9759]

Keep the bear mode buddy. Makes me feel better about my hairiness lol.

[Devils]

Weight's getting hard to increase, going to have to start making gaining shakes.

I can eat big meals but when the time comes to eat another one I feel I'm still digesting. Here is my weight progression since February.

88.3kg 01-2-14
88.2kg 02-2-14
89.0kg 03-2-14
88.4kg 04-2-14
88.3kg 07-2-14
88.2kg 08-2-14
88.3kg 11-2-14
88.2kg 12-2-14
88.9kg 13-2-14
88.3kg 14-2-14
88.6kg 15-2-14
88.2kg 16-2-14
88.6kg 17-2-14
88.8kg 18-2-14
88.5kg 19-2-14
88.6kg 20-2-14
88.6kg 21-2-14
89kg 22-2-14
89.3kg 23-2-14
89.3kg 24-2-14
89.1kg 25-2-14
89.1kg 27-2-14
89.5kg 28-2-14
89.0kg 02-3-14
89.3kg 04-3-14
88.9kg 05-3-14
88.6kg 11-3-14
89.1kg 12-3-14
89.5kg 14-3-14
89.7kg 14-3-14
90.1kg 17-3-14
89.6kg 18-3-14
89.5kg 19-3-14
90.0kg 21-3-14
89.5kg 23-3-14

Although I guess it's still going well, it just feels like I'm having to stuff myself all day.

[IK9]

What's your macros at now, Devils?

[Devils]

What's your macros at now, Devils?

Don't know.

[MrJensenn]

I have/had some inflammation in my shoulder. Talked to my physiotherapist about it. He told me to stand up and then he pressed on my collarbone/shoulder. He hit the pain spot on and I shrieked out... It turned out that my shoulder isn't good and I should stop doing exercises that would irritate it, these exercises includes, but is not limited to: all overhead type of tricep exercises, all kinds of benchpresses, pushups with flathands etc. Everything that can irritate my shoulder shouldn't be trained. Instead I was to start doing internal and external shoulder rotation etc. I am not trying to tell you to do this, but keep it in mind! If it hurts, it usually tells you something. (Doing dumbbell bench put less strain on my shoulder imo)

If your tendons is bad you should warmup really good, but who am I to tell a successful bodybuilder such an obvious thing :P

Goodluck on your journy. Don't give up. If life gives you lemons, make lemonade

[hlss09]

I wish you'd post more, you're the man

[Devils]

I have/had some inflammation in my shoulder. Talked to my physiotherapist about it. He told me to stand up and then he pressed on my collarbone/shoulder. He hit the pain spot on and I shrieked out... It turned out that my shoulder isn't good and I should stop doing exercises that would irritate it, these exercises includes, but is not limited to: all overhead type of tricep exercises, all kinds of benchpresses, pushups with flathands etc. Everything that can irritate my shoulder shouldn't be trained. Instead I was to start doing internal and external shoulder rotation etc. I am not trying to tell you to do this, but keep it in mind! If it hurts, it usually tells you something. (Doing dumbbell bench put less strain on my shoulder imo)

If your tendons is bad you should warmup really good, but who am I to tell a successful bodybuilder such an obvious thing :P

Goodluck on your journy. Don't give up. If life gives you lemons, make lemonade

No no you're right, I do need to take care of it. However my problems are from doing lateral raise and overhead movements. I've benched pressed and db benched for months at a time with no issues, 1 time I did lateral raise with 3kg on the cable unit and it's inflamed again. The impingement is structural and I'm just going to have to stop doing that moment.

Disappointing because I just had problems with my left shoulder a few months ago, then recovered, then last week 1 did 3-4 sets of lateral raise at 3.75kg on the cable unit and it's flared up again. So bit of a hassle there, I have to rehab it again.

Also my scapula is starting to wing out again, I will have to continue with my serratus anterior strengthening

I wish you'd post more, you're the man

Thanks mate, I would but I didn't have much to report the last 2 months. I have tendonitis in both forearms which I'm dealing with as well as impingement in my shoulder, so it's slowing things down a bit. My left quad needs to be rolled out frequently to stop the ITB pulling my kneecaps out.

But these things happen, I can still workout but it's at a modified intensity and exercises. I can say I want to compete in April/May 2015 and again in August/September 2015, so I'll keep aiming for that unless anything else comes up.

Thanks for still following.

[The Solution]

what things are you doing for the tendonitis?

[hlss09]

Your leanness, ridiculously easy-going approach, and common-sense make you the Australian Berto

[Devils]

what things are you doing for the tendonitis?

Rolling, strengthening the forearms, deep tissue massage. Getting there I think.

Your leanness, ridiculously easy-going approach, and common-sense make you the Australian Berto

Thanks mate, that's high praise

[domingochavez]

I'm sure you've heard of it but check out this book also:

http://www.suppleleopard.com/

I've got similar ITB and knee tracking issues, have to do a few hours of mobility per week, blew my right spinal erector out last week at a powerlifting meet due to tight glutes, so back to light duties for a week or two!

More I like for forearms are:

*****://www.youtube.com/watch?v=A2E3SbCUz34

*****://www.youtube.com/watch?v=c3ns__aduAc

[MrJensenn]

Also, have you tried to use kinesiology tape? It have done wonders for my knee both before and after I had surgery for my meniscous tear. (Also using it for other problem areas, atm I have an inflamed wrist due to my hand giving in doing a 240 lb deadlift - the tape takes off pressure)

[nvs180]

Hey Devils i'm a full time lurker, it think I've posted once or twice in here, always love reading your rambles and insight into your interpretation of everything bodybuilding. Having transitioned from a Cut to a Bulk, hitting just over maintenance calories ATM, I've gained a little weight initially but I already miss what definition i've lost. I'm still sticking with the plan and slowly increasing calories until I start gaining consistently. But how do you get yourself in the right mindset when transitioning from the leaness of your AVI to the pics at the top of this page. Do you just ride the strength gains knowing that there Is some LBM being added along the way. Would love to read your thoughts on that transition mindset.

[Devils]

Hey Devils i'm a full time lurker, it think I've posted once or twice in here, always love reading your rambles and insight into your interpretation of everything bodybuilding. Having transitioned from a Cut to a Bulk, hitting just over maintenance calories ATM, I've gained a little weight initially but I already miss what definition i've lost. I'm still sticking with the plan and slowly increasing calories until I start gaining consistently. But how do you get yourself in the right mindset when transitioning from the leaness of your AVI to the pics at the top of this page. Do you just ride the strength gains knowing that there Is some LBM being added along the way. Would love to read your thoughts on that transition mindset.

When getting in enough calories you should find that you can add reps and weight to the bar on at least a fortnightly basis. With good programming you can ride these strength gains all the way until you decide you've put on enough fat/muscle.

You just have to look forward to the strength gains and always getting better, when your cutting the strength and mass gains become nonexistent so there's not point worrying about it, just maintain what you've built as best you can.

[SPARTAAAAA]

Foam rolling wont do jack for forearms, you need to get right into those tissues and break them up.

To get you back into the gym ASAP go see a sports physio that does dry point needling, get all those trigger points taken care of.

Forearms can also by symptomatic of tight traps / rhomboids and even lats / teres major and minor.

Theracane is the tool of choice for these muscle groups:

http://www.ironedge.com.au/store/thera-cane.html

Following that, grab yourself a Rumble Roller beastie for your delts and other deep down tissues such as forearms, it bands etc.

http://www.rumbleroller.com/massage-balls.html

Thera cane is a good investment. rumble roller, beastie, lacrosse balls, peanut. bands. all that good stuff.
Flossing is good for things like tendinitis. i have not tried it myself.

Also, have you tried to use kinesiology tape? It have done wonders for my knee both before and after I had surgery for my meniscous tear. (Also using it for other problem areas, atm I have an inflamed wrist due to my hand giving in doing a 240 lb deadlift - the tape takes off pressure)

Kinesio tape is bullchit. it does nothing. & that will never be proved otherwise.

[domingochavez]

Thera cane is a good investment. rumble roller, beastie, lacrosse balls, peanut. bands. all that good stuff.
Flossing is good for things like tendinitis. i have not tried it myself.

Yep got all of the above plus a stick for the quads and a few speciality built items from the kids blocks to reach some real nasty spots!

[Jacob130]

When getting in enough calories you should find that you can add reps and weight to the bar on at least a fortnightly basis. With good programming you can ride these strength gains all the way until you decide you've put on enough fat/muscle.

You just have to look forward to the strength gains and always getting better, when your cutting the strength and mass gains become nonexistent so there's not point worrying about it, just maintain what you've built as best you can.

Hey man I was in your reverse diet thread and saw your pics and just told myself I need to contact this guy for help. Short story is I am 5'8 117.4 lbs 19 years old. Hypogonadism and hypothyroidism. Was put on very small amounts of INtra muscular test medication and t3 medication For 5-6 weeks (was prescribed by my endocronologist) now I'm off and I'm eatin 1900 cals a day all meat and veggies and I am gaining and maintaining on this amount doing 1 hour weights a day and 2-3 hours of VERY Low intensity spinning. Low fat as we and ridiculous amounts of protein (300+g) and veggies (POUNDS) I just want to get my metabolism working again I feel awful everyday and used to eat 3000+ and LOSS weight! You've inspired me and that's why I'm reaching out thankyou!

[Devils]

Hey man I was in your reverse diet thread and saw your pics and just told myself I need to contact this guy for help. Short story is I am 5'8 117.4 lbs 19 years old. Hypogonadism and hypothyroidism. Was put on very small amounts of INtra muscular test medication and t3 medication For 5-6 weeks (was prescribed by my endocronologist) now I'm off and I'm eatin 1900 cals a day all meat and veggies and I am gaining and maintaining on this amount doing 1 hour weights a day and 2-3 hours of VERY Low intensity spinning. Low fat as we and ridiculous amounts of protein (300+g) and veggies (POUNDS) I just want to get my metabolism working again I feel awful everyday and used to eat 3000+ and LOSS weight! You've inspired me and that's why I'm reaching out thankyou!

Why are you exercising 3-4 hours a day?

[TGreggors]

Wish this log were updated more often. Was my favorite read on here :'(

[Devils]

Wish this log were updated more often. Was my favorite read on here :'(

Well the topic matter is pretty much complete, I've gained 36 lbs since show time, I think I've reversed enough haha

That said I'm still available to answer questions, more content will come when I start prepping again sometime in December.