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  1. #301
    Registered User Heisman2's Avatar
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    Legs were still a bit fatigued today but I squatted anyway:

    Front squats:
    warmup
    265x1 (no knee pain, good form, had several more in me)
    195x10
    195x10
    195x10
    195x5

    My legs are really feeling it now. Chest is still sore from a couple of days ago. I will either do a pressing workout tomorrow or if my chest is still feeling it at all I will take tomorrow off and do a pressing workout Saturday. Then I plan to do deadlifts Sunday. I'm also getting a lipid panel Saturday; I'll post the numbers.
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    Originally Posted by Heisman2 View Post
    I'm also getting a lipid panel Saturday; I'll post the numbers.
    Interesting. What do you consider to be the most important numbers? Some think that the Total/HDL ratio is the most important value, and a 2008 Business Week article looking at Lipitor numbers found nearly no correlation between LDL and mortality. I think
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    Originally Posted by Payton1221 View Post
    Interesting. What do you consider to be the most important numbers? Some think that the Total/HDL ratio is the most important value, and a 2008 Business Week article looking at Lipitor numbers found nearly no correlation between LDL and mortality. I think
    I don't have much to add beyond this: https://www.researchgate.net/publica...esterol_Ratios

    I just searched a bit and found this, which seems interesting: http://bmjopen.bmj.com/content/6/6/e...MJOp_TrendMD-1

    Honestly, I'm in pediatrics so I am not up to date on this literature but I am pretty intrigued. I will look into this more on Saturday and post something. In my case the test is for cheaper health insurance.
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  4. #304
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    Originally Posted by Heisman2 View Post
    I don't have much to add beyond this: https://www.researchgate.net/publica...esterol_Ratios

    I just searched a bit and found this, which seems interesting: http://bmjopen.bmj.com/content/6/6/e...MJOp_TrendMD-1
    I'm so ignorant (srs) it's like I even need the "conclusions" simplified for me

    But thanks for looking at that. I think the one study lends credence to my statement about total/HDL being a good barometer of your CVD risk. I think we've talked about our individual numbers before with each of us having a total/HDL that's normally ~2.5. I like this theory because my LDL is usually just a little higher than normal (my VLDL is typically VERY low). I might be testing a theory of mine which is a brisk daily walking routine will raise one's (or at least raise MY) HDL number. I've given up walking at lunch for reading, and I'll probably have bloodwork done in 3-4 weeks. When I started walking years ago, my HDL numbers got higher and stayed that way.

    Have you ever seen the 1936 study done with autopsies I believe showing no discernible "fit" for a curve showing how one's serum cholesterol levels predicted the amount of build-up in your arteries:

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    Originally Posted by Payton1221 View Post
    a 2008 Business Week article looking at Lipitor numbers found nearly no correlation between LDL and mortality. I think
    Unfortunately those kind of articles are generally more into cherry picking and taking a sensationalist position than into objective reporting.

    One of the tricks they use is to look at mortality instead of CVD risk. This skews the picture because not all CVD events will kill you, but they can drastically change your life quality.

    Afaik there's a good correlation between LDL and CVD risk: https://academic.oup.com/eurheartj/a...2/2459/3745109

    Obviously there are many other factors influencing CVD risk.
    Last edited by Mrpb; 01-12-2018 at 06:33 AM.
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    Originally Posted by Mrpb View Post
    Unfortunately those kind of articles are generally more into cherry picking and taking a sensationalist position than into objective reporting.

    One of the tricks they use is to look at mortality instead of CVD risk. This skews the picture because not all CVD events will kill you, but they can drastically change your life quality.

    Afaik there's a good correlation between LDL and CVD risk: https://academic.oup.com/eurheartj/a...2/2459/3745109

    Obviously there are many other factors influencing CVD risk.
    Good stuff. Thanks.

    And it's unfortunate that supposed scientists would stoop to such tactics. There should be more objective people like Alan Aragon and Jacob Wilson.


    jk on the Jacob Wilson quip
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  7. #307
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    Yeah, at this point I'd still go with the major heart organizations and what they suggest. It seems like there is a good amount of back and forth on this topic (see: https://www.medscape.com/viewarticle/879731) so maybe some more clarifying documents will be published in the coming years.

    Anyways, bad snowstorm coming through, specifically for driving conditions, so I actually rescheduled my lipid screen for late February and will not be going to the gym tomorrow. Maybe Sunday if the roads are ok. Right pec is a bit sore anyway so maybe I slightly (very slightly) strained it and an extra day or two of rest may do some good.
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  8. #308
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    Originally Posted by Heisman2 View Post
    Yeah, at this point I'd still go with the major heart organizations and what they suggest. It seems like there is a good amount of back and forth on this topic (see: https://www.medscape.com/viewarticle/879731) so maybe some more clarifying documents will be published in the coming years.

    Anyways, bad snowstorm coming through, specifically for driving conditions, so I actually rescheduled my lipid screen for late February and will not be going to the gym tomorrow. Maybe Sunday if the roads are ok. Right pec is a bit sore anyway so maybe I slightly (very slightly) strained it and an extra day or two of rest may do some good.
    Thanks for the Medscape link. And regarding the snowstorm, we got ~3" yesterday so today's "cardio" consisted of shoveling snow.

    I know that you like Paused Squats. Google "Rich Froning Bring Sally Up Squats." If you lift with earbuds, then that's a challenge that you might want to try
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    Originally Posted by Payton1221 View Post
    Thanks for the Medscape link. And regarding the snowstorm, we got ~3" yesterday so today's "cardio" consisted of shoveling snow.

    I know that you like Paused Squats. Google "Rich Froning Bring Sally Up Squats." If you lift with earbuds, then that's a challenge that you might want to try
    Alright, I just youtubed this: https://www.youtube.com/watch?v=oPaIVup85Lg

    I don't actually lift with headphones but I'm pretty confident this wouldn't be too difficult for me if I'm allowed to do these ATG as I can actually just rest at the bottom and have the weight on my skeletal system instead of my musculature. Paused back squats with 135 are nothing for me (I've done 365 for a max single with a 3 second pause... granted I'm not that strong now but I could get back there if I pushed myself without too much difficulty assuming no knee pain). Now, if I were to stop at 90 degrees that would be much more difficult.


    Anyways, the sun came out and the roads got better so I dug my car out and went to the gym this afternoon. Also, I had several patients on Friday who ended up being diagnosed with the flu and if I did catch it (no symptoms currently) I wanted to get in a good session before any symptoms begin.

    Deadlifts:
    warmup
    435x5x3

    These felt good. No knee pain at all.

    3 second paused incline dumbbell bench press:
    warmup
    65x6/5/4/3/4

    Weighted dips:
    warmup
    BW+70x7/5/4/4/4

    Managed to cause myself some pain in my right thumb pad with the first set of this so I rotated my hands a bit for the latter 4 sets and it was fine. Hurt to try to do shoulder presses so I skipped those. I've had pain like this before so I very much doubt it's anything serious.

    Overhead tricep extensions/tricep pushdowns:
    warmup
    60x4/4
    55x4/5
    50x6/3
    45x7/2
    40x8/3

    Lateral raises:
    warmup
    30x8
    30x7
    30x6
    25x10
    25x8

    Then I did 30 minutes on the elliptical.

    Long session overall but happy I did it.
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  10. #310
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    I did a quick workout at my apartment complex today. 3 sets of kneeling cable crunches/standing cable crunches, 3 sets of standing cable twists, and 3 sets of low pulley side bends. I pushed myself pretty hard on these sets and they wore out my core (deadlifts yesterday also playing a factor). Then I did a few sets of dumbbell curls and 30 minutes on an elliptical.

    Anyways I may take tomorrow and Tuesday off to rest a bit (I have to work late on Tuesday anyway), we'll see.
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    Well, tried to squat yesterday but I had left elbow pain for no reason so I stopped. Then today I woke up with a scratchy throat and now I'm definitely sick. Pain yesterday may be due to my illness. Either way, I'll be taking a few days off to help recover.
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    Originally Posted by Heisman2 View Post
    Well, tried to squat yesterday but I had left elbow pain for no reason so I stopped. Then today I woke up with a scratchy throat and now I'm definitely sick. Pain yesterday may be due to my illness. Either way, I'll be taking a few days off to help recover.
    Placebo effect or not, but I'm a huge advocate of tumeric/curcumin for the elbow problems that used to creep up on me. I've got my wife taking it now, and it seems to be helping her back too. As you probably know, it's an anti-inflammatory supplement. I saw a video with John Meadows and his inflammation was ridiculously high (as measured by C-reactive protein IIRC), and he proved that it significantly lowered his inflammation.

    Have you had the lipid blood draw yet?
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    Originally Posted by Payton1221 View Post
    Placebo effect or not, but I'm a huge advocate of tumeric/curcumin for the elbow problems that used to creep up on me. I've got my wife taking it now, and it seems to be helping her back too. As you probably know, it's an anti-inflammatory supplement. I saw a video with John Meadows and his inflammation was ridiculously high (as measured by C-reactive protein IIRC), and he proved that it significantly lowered his inflammation.

    Have you had the lipid blood draw yet?
    I also consume turmeric regularly. for me, if nothing else, I find it helpful for stomach/digestion.
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    Originally Posted by AdamWW View Post
    I also consume turmeric regularly. for me, if nothing else, I find it helpful for stomach/digestion.
    My wife (an RN) is almost anti-supplement but she begrudgingly started taking it about a month ago and she now admits that her hip is better and she's having less problems with her back too!
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    Originally Posted by Payton1221 View Post
    My wife (an RN) is almost anti-supplement but she begrudgingly started taking it about a month ago and she now admits that her hip is better and she's having less problems with her back too!
    Not gonna lie, that's pretty cool. In general I don't think CRP is a great marker for chronic inflammation. It's an acute phase reactant so will go up significantly when an inflammatory condition onsets but it may not stay very elevated with low-lying levels of inflammation. To be honest though I have not looked into this in great detail, and I do like John Meadows as he tells it like it is.

    In my case I think my elbow pain may be more to due to my illness (well, hopefully). I did go to the gym two days ago and benched 70x5x3 with 3 second pauses, worked up to a BW+115 pullup, and did leg presses up to 310x10, and that all felt fine. Haven't gone back since as I have developed a very annoying cough. Hopefully another day or two and I'll start getting significantly better.
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    Originally Posted by Payton1221 View Post
    My wife (an RN) is almost anti-supplement but she begrudgingly started taking it about a month ago and she now admits that her hip is better and she's having less problems with her back too!
    placebo effect or not, if it works... it works.
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    Finally starting to get over this. The last several days I've just had a bad cough. Went to the gym today (I very much doubt I'm contagious at this point):

    Incline dumbbell bench press with 3 second pauses:
    warmup
    70x5/4/4/4/3

    These felt good.

    Weighted pullups:
    warmup
    BW+45x7/7/7/7/5

    These also felt good.

    Deadlifts:
    125x3
    225x3
    275x1
    315x1
    365x1

    Altered my form a bit such that I wasn't pulling the bar back as much initially and this felt better without hurting my knees. I actually think my form was fantastic with all of these.


    Gonna switch up my training a bit to an every other day scheme, with upper body work on day 1 and lower body/abs/arms on day 3, then repeat again on day 5. I'll do cardio most days. I just need more time for other things. Regardless, it felt great to be back in the gym today.
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    Originally Posted by Heisman2 View Post
    Altered my form a bit such that I wasn't pulling the bar back as much initially and this felt better without hurting my knees.
    How long do they continue to hurt after lifting? I've had a little discomfort after my last two workouts, but it goes away within a couple of days.
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    Originally Posted by Payton1221 View Post
    How long do they continue to hurt after lifting? I've had a little discomfort after my last two workouts, but it goes away within a couple of days.
    It's weird. I can get a sharp pain at the anterior portion of my knees during the lift and then not have any pain at all, or I can get a lot of soreness there that lasts for a day and makes it difficult to walk up & down stairs. I still have no real idea what is causing this issue.

    Anyways, I will probably squat tomorrow since I have the day off. If I have any pain with squatting I'll do leg press.
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    Nice workout today:

    High bar paused back squats/paused front squats:
    135x3/3
    185x3/3
    205x3/3
    225x3/3
    235x1/1

    These felt great. Really felt it in my glutes. Gonna build on this next time. No pain anywhere with these.

    Leg press:
    100x20
    160x20
    205x20

    These also felt good. Gonna keep these at higher rep ranges.

    Assisted glute ham raises:
    10

    One-legged leg extensions:
    warmup
    140x2/100x8

    The whole workout felt really good. Really nice to be back in the gym and lifting well.
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    Originally Posted by Heisman2 View Post
    If I have any pain with squatting I'll do leg press.
    I read that and thought that I should deviate from my leg routine too. I was going to try leg extensions but the weather was so nice (50F), I decided to ride my bike on some of the hills near me.

    Your leg extension weights look much higher than mine . . . but then again, your squat numbers are too.
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    Originally Posted by Payton1221 View Post
    I read that and thought that I should deviate from my leg routine too. I was going to try leg extensions but the weather was so nice (50F), I decided to ride my bike on some of the hills near me.

    Your leg extension weights look much higher than mine . . . but then again, your squat numbers are too.
    I need to look at the leg extension machine in more detail, perhaps it is a double pulley system so it's only half the weight. I'm not sure.

    Had an awesome session today:

    Deadlifts:
    warmup
    445x5x3

    These all felt great. I really liked my form. No pain whatsoever and I had at least one more rep in me on all sets. Great deadlifting today.

    3 second paused incline dumbbell bench presses:
    warmup
    75x3/3/2
    70x4/3

    Weighted dips:
    warmup
    BW+70x6
    BW+45x7
    BW+25x8

    These also felt really good.

    With the deadlifts I will definitely take tomorrow off and I might lift Friday if I feel up to it. We will see.
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    Nice workout today:

    Hammer grip machine shoulder press:
    warmup
    150x2x3

    Dumbbell shoulder press:
    60x4
    55x4
    50x4

    Lateral raises:
    35x2
    25x12
    25x8

    Dumbbell curls:
    55x2x3
    50x5
    45x5
    40x6

    Low pulley curls:
    1 set - I forget how much weight

    Overhead tricep extensions/pushdowns:
    warmup
    60x7/4
    55x6/3
    50x6/4
    1 drop set

    This all felt fine. Still feeling the deadlifts from a couple of days ago. Squats tomorrow.
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    3 second paused front squats/back squats:
    warmup
    245x1/1

    My lower back is still fried from the deadlifts and this impacted my squats a lot as well as my form and I had a bit of knee pain. The weight did not feel heavy to my legs though. Gonna start needing to take 3 days off after deadlifts (at least prior to squats).

    Leg press:
    warmup
    265x20

    This really burned, lol.

    One-legged leg extensions:
    warmup
    120x12
    120x8

    Assisted glute ham raises:
    12

    Overall happy with this considering my back was fried. Should hopefully go up in weight on the squats a decent amount next session.
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    Originally Posted by Heisman2 View Post
    My lower back is still fried from the deadlifts and this impacted my squats a lot as well as my form and I had a bit of knee pain.
    I suppose this needs to be answered by the individual, but what are your thoughts on knee pain? I used to never experience any knee pain, but now my typical leg exercises (front squat, Bulgarian Split Squat, and DB lunges) all result in knee pain . . . for about a day. Leg extensions (ironically) do not cause knee pain. But if the pain (maybe discomfort would be a better word or a pain level of ~4/10) is completely gone after one day or less, do you continue with the exercises that cause the short-term pain?
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    Originally Posted by Payton1221 View Post
    I suppose this needs to be answered by the individual, but what are your thoughts on knee pain? I used to never experience any knee pain, but now my typical leg exercises (front squat, Bulgarian Split Squat, and DB lunges) all result in knee pain . . . for about a day. Leg extensions (ironically) do not cause knee pain. But if the pain (maybe discomfort would be a better word or a pain level of ~4/10) is completely gone after one day or less, do you continue with the exercises that cause the short-term pain?
    I do continue them generally. Are you getting pain during the exercises or after the workout? If the pain goes away fully then it's likely you are having some inflammation. Have you tried taking an NSAID to see if it helps? It'd be interesting to see.

    Anyways, my arms are really feeling it from yesterday. I will do a benching/pullup workout tomorrow morning but we'll see if my arm soreness inhibits me.
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    Originally Posted by Heisman2 View Post
    I do continue them generally. Are you getting pain during the exercises or after the workout? If the pain goes away fully then it's likely you are having some inflammation. Have you tried taking an NSAID to see if it helps? It'd be interesting to see.
    I don't feel anything until after set #2 and then during and after set #3.

    Would you take the nsaid and hour or two before you lift or immediately after?

    Regarding the inflammation, I'm the one who was bragging on how much tumeric/curcumin made me feel I guess it's not a panacea
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    Originally Posted by Payton1221 View Post
    I don't feel anything until after set #2 and then during and after set #3.

    Would you take the nsaid and hour or two before you lift or immediately after?

    Regarding the inflammation, I'm the one who was bragging on how much tumeric/curcumin made me feel I guess it's not a panacea
    I would take it an hour before. Let me know if it makes a difference, I'm curious.
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    Arms are still sore today but I made it to the gym for a nice workout:

    Incline dumbbell bench press with 3 second pauses:
    warmup
    75x4/3/3/3/3
    70x5/4
    65x5

    Paused weighted pullups (paused at the bottom for 1-2 seconds):
    warmup
    BW+90x8x3

    Weighted dips:
    warmup
    BW+70x5
    BW+45x7
    BW+25x10

    Low pulley rows:
    warmup
    200x7
    180x12
    180x10

    This all felt very nice. First time getting 4 reps with the 75s on the incline dumbbell bench presses with a 3 second pauses so I'm making some progress there.
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    Good session today:

    3 second paused back squats:
    warmup
    295x1

    This felt good, no pain. Did feel heavy. First time going this heavy in awhile.

    3 second paused front squats:
    warmup
    265x1

    This felt good without pain and with decent bar speed. Walking around after this I had a slight twinge in my right knee cap so I stopped here.

    Leg press:
    warmup
    280x20

    This really wore my legs out.

    Assisted glute ham raises:
    15

    One legged leg extensions:
    warmup
    140x10

    Happy with all of this. Next workout will be Wednesday, then Friday if all goes according to plan.
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