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  1. #5611
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    Sweet workouts in here Greg. I like the addition of the leg extension. I regret selling my bench that had the extensions on it. Now I am looking for another one. LoL.

    Sorry that you are going to need surgery. Like you said though you should end up in a better place when you are done. Hopefully you can run once you are healed up.

    I am liking the higher volume stuff as well and like you don't feel as beat up joint and ligament wise.

    Yeah, next time double up on that order. You can never have to much steak in freezer.
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  2. #5612
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    Awesome job on those two sessions Greg! Those CGBP numbers always blow me away. Congrats on the new bench and I hope the podiatrist goes well brother.
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  3. #5613
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    Originally Posted by shaneinga View Post
    Sweet workouts in here Greg. I like the addition of the leg extension. I regret selling my bench that had the extensions on it. Now I am looking for another one. LoL.

    Sorry that you are going to need surgery. Like you said though you should end up in a better place when you are done. Hopefully you can run once you are healed up.

    I am liking the higher volume stuff as well and like you don't feel as beat up joint and ligament wise.

    Yeah, next time double up on that order. You can never have to much steak in freezer.
    Thanks Shane. Yeah I sold my old leg extension bench to my brother so I had the same regre. I'm enjoying this new one so far. I also like the Preacher Curl pad too.

    Yeah I'm looking forward to my appointment tomorrow to find out if it's going to be surgery for sure. At this point I really just want to get it over. I think doing that and doing the year of rehad or whatever gives me the best chance of getting to run again. From what I've read that could take 2 years to run, but it's much better than never.

    High reps are definitely my friend now. I need to take in more protein to better support the hypertrophy but it's doing pretty well right now anyway...and I really want to keep losing the fat as my highest priority.

    Definitely can't have too many steaks in the house. I'm hungry right now just typing that LOL.


    Originally Posted by TM79 View Post
    Awesome job on those two sessions Greg! Those CGBP numbers always blow me away. Congrats on the new bench and I hope the podiatrist goes well brother.
    Thanks Trent. Yeah like I was telling Shane I just want to get the foot/ankle taken care of at this point so I can start the recovery. I'm tired of walking around in pain...plus, hopefully I'll be able to get back to running once I'm all healed up.
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  4. #5614
    Registered User shaneinga's Avatar
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    Hope you are doing well Greg. I have been watching the news and seeing all the wild fires out there in Cali. Hopefully they are far from you and your family.
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    Originally Posted by shaneinga View Post
    Hope you are doing well Greg. I have been watching the news and seeing all the wild fires out there in Cali. Hopefully they are far from you and your family.
    +1. I was just thinking how you haven't posted in a while. Hopefully you're doing well Greg.
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  6. #5616
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    Originally Posted by shaneinga View Post
    Hope you are doing well Greg. I have been watching the news and seeing all the wild fires out there in Cali. Hopefully they are far from you and your family.
    Originally Posted by TM79 View Post
    +1. I was just thinking how you haven't posted in a while. Hopefully you're doing well Greg.
    Thanks guys. Yeah we're doing OK over here. There was a 1000 acre fire about 6 miles from our house a oouple of weeks ago, but they kept it from running up the canyon and into town so we were OK, just lots of smoke. We've been innundated with smoke for several weeks, first from that fire, and then from the bigger fires burning in other areas around here. We're in the foothills up against the Sierra Nevada mountains, so smoke collects on top of us and gets stuck here against the mountains. Needless to say there hasn't been a lot of outside activity for me lately.

    I'm sorry I haven't been in the forums much lately. Work has been a real Bear. I've literally had to work every day for the last 4 weeks, so I'm usually so tired of the computer I haven't been getting on in my spare time.

    I've had some good workouts lately. I changed things up for a while and am mainly doing dumbbell only work (DB BP, etc.) to give all my tendons a break. I'm thinking about doing that for up to 12 weeks. Then I plan to start pushing things again.

    I haven't been able to schedule my surgery yet. My insurance company is balking at paying for the MRI for the surgery. I'm not sure why. They said I have to do a month of physical therapy before they'll approve it. My doctor says that's crazy because physical therapy won't help a torn tendon (which he thinks I have) and will actually put more stress on things. I'm a bit frustrated about that but there's not much I can do about it.

    I'll try to catch up on your journals later today, to see what you guys have been up to. Hopefully all is going well.
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  7. #5617
    Registered User shaneinga's Avatar
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    Good to hear that you and the family are doing well. The amount of smoke that people are reporting out there is nuts but I guess that is to be expected with that much of the state on fire.

    I can fully understand the lack of wanting to be back on a computer with you working as much as you have been.

    There is no way an MRI would cost them more than a month of physical therapy, that stuff is not cheap. It might be worth it to call and ask what the cash price is for an MRI. Don't tell them you have insurance or they won't tell you the cash price, I learned that the hard way.

    Good luck with your DB program. That sounds like a good idea and you might actually find some nice gains in there as well.

    Take it easy Greg.
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  8. #5618
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    Dang buddy. Sorry to hear about all of the issues with your insurance, smoke and working every day. Definitely sounds like a mess. Hopefully it will all work out sooner rather than later. Glad to hear that the DB's are paying dividends and that you're enjoying that. Hang in there brother.
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  9. #5619
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    Originally Posted by shaneinga View Post
    Good to hear that you and the family are doing well. The amount of smoke that people are reporting out there is nuts but I guess that is to be expected with that much of the state on fire.

    I can fully understand the lack of wanting to be back on a computer with you working as much as you have been.

    There is no way an MRI would cost them more than a month of physical therapy, that stuff is not cheap. It might be worth it to call and ask what the cash price is for an MRI. Don't tell them you have insurance or they won't tell you the cash price, I learned that the hard way.

    Good luck with your DB program. That sounds like a good idea and you might actually find some nice gains in there as well.

    Take it easy Greg.
    Yeah Shane, the smoke has been something else. It settles right here up against the mountains. We finally got a break for a week or so. Now with the latest batch of fires it came back today. Oh well, I'm just glad all we've had to worry here at my house is smoke so far and no fire. Everyone is waiting for the first big rain storm of the year to wet things down a bit. Unfortunately it probably won't hit for another month or so.

    I like your idea about cash for the MRI. I might go that route. After all is said and done I'll have paid $600 out of pocket for the PT. I checked with my health insurance company, and once they finally agree to the MRI, it looks like I'll still be responsible for between $850-$1300 or so, depending on where I get it done. If I just go the cash route, I'm sure it'll be cheaper than that. My health insurance sucks these days. It used to be good, but the company has been reducing coverage and raising prices each year for the past several years.

    I enjoyed the dumbbell program but am now looking to get back into some more barbell work mixed with dumbbells. I really hope to make a good run at 400 on the bench...body permitting.


    Originally Posted by TM79 View Post
    Dang buddy. Sorry to hear about all of the issues with your insurance, smoke and working every day. Definitely sounds like a mess. Hopefully it will all work out sooner rather than later. Glad to hear that the DB's are paying dividends and that you're enjoying that. Hang in there brother.
    Thanks Trent. Yeah it's all good. Lots of challenges this year, but I'm still counting my blessings. Foot notwithstanding, I've got my health, my family, a job, and a good house (with a nice gym ), so we're doing better than a lot of others. About 40 miles north of here is Paradise (that got destroyed by that fire a few years ago) and they just got evacuated again, from the fire that is smoking us out. Things are good here compared to there for sure.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  10. #5620
    Registered User PtReyesGreg's Avatar
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    7:00 am - Home

    This morning I completed 531 One Exercise Per Bodypart (C59_1A) as follows:

    Bison Bar Squats 10-70, 8-85, 6-95, 5-105, 4-115

    Calf Raises 20-95, 18-95, 16-95, 14-95, 12-95
    Superset with:
    Leg Extensions 12-50, 11-60, 10-70, 9-70, 8-70

    Decline Situps 12, 11, 10, 9, 8
    Superset with:
    Wtd. Hypers 12-35, 11-35, 10-35, 9-35, 8-35

    Bodyweight: 206.0 Pounds (Down 13.0 pounds from 219.0 on 7/2)

    Workout Duration: 0:28:34.54 h:mm:ss.ms (with 1:00 rest between sets)

    Work has finally started to slow down for a while (at least for the next few weeks LOL), so I'm taking the opportunity to start logging again. I'll catch up on all your journals later tonight or tomorrow morning.

    I started a new workout plan tody and so far so good. It's a 4 Day Split which I think will give me the best recovery. Last week I started a 6 Day PPL Split that was good but I'll save it for later as I think recovery would've been tough on that one. This new program is based on one I found in the book "Ironman's Ultimate Guide to Building Muscle Mass". It's my go-to book when I want to try something new. Of course I'm using the 531 percentages for the big exercises...but with more reps.

    I'm still waiting to finish Physical Therapy and potentially get scheduled for foot surgery. In the meantime, even though the doctor advised against it, I've started doing very light squats and trap bar deadlifts. If I have the surgery I likely will be out of commission with legs again for 6 months to a year so I figured what the hell, I'll keep them light and do them for a little while before that happens.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  11. #5621
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    Glad to see you back at it Greg! I don't blame you for throwing some lighter leg work in the mix. I would probably do the same thing. Not to discredit the medical community, but they aren't the ones going through life dealing with what we are dealing with. They may be very intelligent when it comes to what they have been trained to do (and trained to tell us), but in the end, we know our bodies better than anyone. My podiatrist was shocked to find out that I had been running for 6 months since the last time I saw him. I told him that I wasn't pushing off as much on my toes (running more flat-footed) and generally avoid movements that involve what I just mentioned (flexing and pushing off from the toes) and my pain had largely subsided. Anyway, I think some light leg work with very deliberate form should be fine. Also glad to hear you are doing well with the fires. Good looking session yesterday and hope to see you around more often brother.
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  12. #5622
    Registered User shaneinga's Avatar
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    Nice to see you around Greg. I will pretty much completely echo Trent's sentiment on Drs. You know what your body can or can't take and if you keep it light I am sure you will be fine.

    Glad to hear that work has slowed some for you and you have more time. The years seem to fly by the busier we are so sometimes it is nice to be able to stop and enjoy the scenery. Of course with the way 2020 has been maybe we need it to hurry bye. LoL.

    Unfortunately with healthcare I think that is not just your company but also what is available. Our company shops for healthcare every year and it seems every year it is more expensive for both the company and employee and they offer less and less. It is easily one of the most expensive things I purchase monthly.

    New program looks good. I seem to always fall back to 531 as well. It is just so easy to program with.
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  13. #5623
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    Originally Posted by TM79 View Post
    Glad to see you back at it Greg! I don't blame you for throwing some lighter leg work in the mix. I would probably do the same thing. Not to discredit the medical community, but they aren't the ones going through life dealing with what we are dealing with. They may be very intelligent when it comes to what they have been trained to do (and trained to tell us), but in the end, we know our bodies better than anyone. My podiatrist was shocked to find out that I had been running for 6 months since the last time I saw him. I told him that I wasn't pushing off as much on my toes (running more flat-footed) and generally avoid movements that involve what I just mentioned (flexing and pushing off from the toes) and my pain had largely subsided. Anyway, I think some light leg work with very deliberate form should be fine. Also glad to hear you are doing well with the fires. Good looking session yesterday and hope to see you around more often brother.
    Thanks Trent. It's good to be back on here and getting caught up. I missed hearing about what you guys are up to.

    Yeah, I think Doctors do the best they can with their training, but a lot of times their knowledge seems to be limited or they are very conservative about things. My Podiatrist seems to be very good and is well-respected in this area, but I think his assessment that I won't be able to run again was premature and innacurate (I hope). Maybe they do that though to do a CYA thing to keep from over promising what they can deliver or to inspire you to prove them wrong or something. In any case, it's our bodies, and we have the ultimate power to decide what we do or don't do.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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    Originally Posted by shaneinga View Post
    Nice to see you around Greg. I will pretty much completely echo Trent's sentiment on Drs. You know what your body can or can't take and if you keep it light I am sure you will be fine.

    Glad to hear that work has slowed some for you and you have more time. The years seem to fly by the busier we are so sometimes it is nice to be able to stop and enjoy the scenery. Of course with the way 2020 has been maybe we need it to hurry bye. LoL.

    Unfortunately with healthcare I think that is not just your company but also what is available. Our company shops for healthcare every year and it seems every year it is more expensive for both the company and employee and they offer less and less. It is easily one of the most expensive things I purchase monthly.

    New program looks good. I seem to always fall back to 531 as well. It is just so easy to program with.
    Thanks Shane. I was sure sorry to be away for so long. I'm just glad I'm finally getting a little chance to breath at work and catch back up in here.

    For this cycle, I lowered the weight on most things to focus more on form and lifting with more attention to detail to hit the muscles better. For legs I really went light, and the funny thing is I'm still getting pumps and can see some results, so I'm very happy about that.

    Yeah I agree about the health care. I just get pissed when my premiums go up so much and I wind up paying more and more out of pocket at the same time. Like you say though that's just the way it is now for most people. At least it's good to have some coverage in case something serious pops up.

    I'm really liking the new program so far. Going a little higher on the rep ranges on the 531 exercises is feeling good. The only thing is that I need to do AMRAP sets on my heaviest 4 rep sets. I forgot to do that on my first 2 workouts. I really love getting some bodybuilding exercises/sets in there too.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  15. #5625
    Registered User PtReyesGreg's Avatar
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    6:40 am - Home

    Yesterday I completed 531 One Exercise Per Bodypart (C59_1B) as follows:

    Shoulder Rehab - Red Bands

    Decline Bench 15-45, 10-135, 8-155, 6-175, 5-195, 4-215
    Superset with:
    TBar Rows 10-80, 8-100, 6-105, 5-120, 4-140

    Incline Bench 12-165, 10-165, 8-165
    Superset with:
    DB BOLR 12-15, 10-15, 8-20

    Tri-set:
    Lat Pulldowns 10-60, 8-75, 6-85, 5-95, 15-105
    Arm Blaster EZ Curls 12-65, 10-65, 8-65
    EZ Bar French Press 12-65, 10-65, 8-65

    Bodyweight: 206.6 Pounds (Down 12.4 pounds from 219.0 on 7/2)

    Workout Duration: 0:53:01.76 h:mm:ss.ms (with 1:00 rest between sets)

    Good workout yesterday. My left elbow was sore on the first set of French Press but it warmed up and felt better after that.

    I started this cycle with light weights to focus on form. It worked well but the Lat Pulldowns felt too light so I'll probably make an adjustment there for next week.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  16. #5626
    Still Pounding! TM79's Avatar
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    Great looking session today Greg! Solid sets on the decline and incline bench and love all the combos. Solid accessory combo as well. Nothing wrong with going light and focusing on form. Now is a good time to do that too, I suppose... Way to get after brother!
    All-Time PR's and Info:
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    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
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  17. #5627
    Registered User shaneinga's Avatar
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    Nice workout Greg! Those decline BP numbers are strong man! Good to see you are still able to do some T bar rows. I have been really glad to make those a staple in my own routine.

    I found with my triceps work it is an absolute necessity to warm the elbows up with some light band work or hitting a really light set first. It might help your elbows as well.
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