Bamazav's Dog House Training Log

[bamazav]

Not too young, just outvoted. Your name will always be whatever that first grandchild assigns to you.

"Dude" is a good one, though!

Usually you are correct. I started training my daughter and son in law as son as they found out they were pregnant. His dad is "Papi" and I am "Dude." My wife got "nana" and his mother was given "no-no" because she kept saying "no - no." to the other grand child. Hehe, she learned her lesson.

[NoCarbsNoSugar]

how're ya doing, "dude"?
LOL

looking forward to MY grandchildren giving ME names
not there yet, but hoping to be there soon

good day to you, David!

[bamazav]

how're ya doing, "dude"?
LOL

looking forward to MY grandchildren giving ME names
not there yet, but hoping to be there soon

good day to you, David!

Starting to feel better. Today is the first day I have had some energy all week. I hope to get back in the full swing of things tomorrow.

[bamazav]

I started the Ten100 challenge with my seniors from Get Fit For The King this week. While the physical challenges are tough and fairly time consuming, the nutritional challenges may be a bit more challenging. After 3 days, I am doing fairly well in both areas. I did not prepare well for a Dinner Meeting I had the other night, so one meal so far, did not fit the plan as well as it should have. That said, one meal does not a lifestyle change make. I am back on track nutritionally.

Monday's Workout

Swiss Bar Curls
65 x 10
65 x 10
65 x 10

Bench Dips
10
10
10

Glass Overheads
35 x 10
55 x 10
75 x 10
75 x 10
75 x 10

DB Spider Rows
35 x 10
35 x 10
35 x 10

Sumo Shrugs
205 x 10
205 x 10
205 x 10

Standing Calf Raise
205 x 10
205 x 10
205 x 10

DB Romanian Deadlifts
35 x 10
35 x 10
35 x 10

Belt Squats
105 x 10
105 x 10
105 x 10

Total Working Set Reps = 240

1 mile walk

Tuesday
1 mile walk
120 stairs

Wednesday
Morning bodyweight Session
30 Bird Dogs
30 McGill Crunches
30 Butt Walks
10 TRX Pull ups - only one set, as I realized this would affect my afternoon session
30 TRX Pushups
30 TRX Leg Thrusts
30 Flutter Kicks
30 Rolling Planks
20 Walking Lunges

Total Reps = 240

Afternoon Resistance Training

DB Overhand Curls
12.5 x 15
12.5 x15
12.5 x 15

Cable Rope Pushdowns
35 x 10
35 x 10
35 x 10

Incline Bench Press
45 x 10
95 x 10
95 x 10
95 x 10

T Bar Rows
70 x 10
75 x 10
75 x 10

Plate Raise
25 x 10
25 x 10
25 x 10

Frog Glute Bridges
BW +25 x 10
BW +25 x 10
BW +25 x 10

DB Static Lunges (5 each leg)
35 x 10
35 x 10
35 x 10

Hanging Knee Raises
10
10
10

Total Working set reps = 255

1 mile walk accomplished

NOTES
I spent my time off thinking through how to work on strength, my body and meet the challenge goals. I realized I was over thinking the whole thing. I put together a fullbody plan utilizing a progressive plan for training. While many of the weights appear light, the plan is to increase weight each week until a stall and then at that time to begin microloading to continue the upward progression of the weight. I am also intentionally not emphasizing the the "Big Three" powerlifting lifts in order to build and strengthen lagging body parts. My goal for the next 100 days is to focus on body composition, fexliblity and overall health and then return to strength focused training on day 101. I also arrived at this position concerning the challenge, it is just that a challenge. I am not going to sweat the small stuff as this is for me, the challenge is just a way to focus my efforts. If the occasional bad meal or training session happens, so be it. Stressing is an unnecessary distraction.

[ElrondHubbard]

Wow, Dave, what an active week! Looks like you are getting back to full swing after all.

[bamazav]

Wow, Dave, what an active week! Looks like you are getting back to full swing after all.

Trying to. Today has kinda been an active rest day trying to get church stuff done.

[Samraiwise]

I also arrived at this position concerning the challenge, it is just that a challenge. I am not going to sweat the small stuff as this is for me, the challenge is just a way to focus my efforts. If the occasional bad meal or training session happens, so be it. Stressing is an unnecessary distraction.

Zav, I thought you are sick............it seems the man of faith deserves better and your god is right, you deserve the best.

Take care and meet the challenge and conquer it, m'friend!!

[bamazav]

Back at it this week. Last week did not end as I had hoped, life just seem to get in the way some time. The nutritional parts of the challenge are doing well, though not 100%, about 90%. I was down about 1.5 lbs at my weekly weigh in.

Monday 1/14/2019

EZ Bar Curl
65 x 15 x 3

Swiss Bar Skull Crushers
45 x 15 x 2

WG Pulldowns
70 x 10 x 3

Bench Press
115 x 10 x 3

Db Spider Rows
50 x 10 x 3

Flyes
35 x 12 x 2

Db Side Laterals
12.5 x 15 x 3

Hex Bar RDL
135 x 10 x 3

Hi Bar Squat
135 x 15

NOTES
264 Total Reps

Good training session. Wednesday can't come soon enough.

[ElrondHubbard]

Good training session. Wednesday can't come soon enough.

It's nice when you get those! Hope you've shaken off the crud and you're back to your old, old self!

[bamazav]

It's nice when you get those! Hope you've shaken off the crud and you're back to your old, old self!

Still have a bit of the crud, but not enough to keep me down. Thanks for asking. I pray you and yours are all well.

[bamazav]

11/20/2019

DB Overhand Curl
17.5 x 20
17.5 x 20

Rope Pushdowns
45 x 15
45 x 15
45 x 12

DB Incline Bench - Reps cut short due to elbow pain
50 x 5
50 x 5
50 x 5

T-Bar Rows
70 x 12
70 x 12
70 x 12

Plate Raise
25 x 10
25 x 10
25 x 10

Lack of sleep contributed to a poor workout. I have not been happy with the fullbody higher rep routine. I feel as though I am on a trip heading no where. So, I decided to go back to what I feel and know best, a strength based routine. This one will focus on improving my strength in the squat, bench, OHP and deadlift, while keeping the reps high for the accessory work. It is a push/pull/legs type of format, when a fourth day avails itself, it will be a fluff and buff accessory day.

New Training Plan Day 1

Low Bar Squats
45 x 5 - paused
135 x 5
230 x 8
230 x 8

Belt Squats
115 x 10
115 x 10
115 x 10

Leg Extensions
85 x 10
85 x 10
85 x 10

Glute Ham Raise
10
10
10

45 Degree Extensions BW +10
10 x 10
10 x 10
10 x 10

Seated Calf Raise
205 x 10
205 x 10
205 x 10

Hanging Leg Raise
10
10
10

196 total working reps

NOTES
I felt as though I have come home. Now, if my schedule will settle down so that I can keep consistent

I lowered my working maxes a bit, due to not lifting heavy since October. Smart move, as this starting weight still felt like it weighed a ton. That said, my squats went better than I expected.

I finished with hanging leg raises, as opposed to my usual hanging knee raises. Tougher than I expected, but I got through them.

I am feeling good about my direction now

[ElrondHubbard]

I hope you get some nice fluff and buff opportunities! Nice selection, and nice working squats!

[Payton1221]

DB Incline Bench - Reps cut short due to elbow pain

Is this a recurring problem? I've got some supps that I take because I think they help me, but maybe your issue is related to something that my placebos . . . I mean my supplements won't address. But seriously, I take glucosamine sulfate (not gluco HCl), tumeric & curcumin, and a baby aspirin for joints and inflammation.

[bamazav]

I hope you get some nice fluff and buff opportunities! Nice selection, and nice working squats!

Thanks brother. I am working toward a 400 lb 1 RM. My best so far is 375.

Is this a recurring problem? I've got some supps that I take because I think they help me, but maybe your issue is related to something that placebo . . . I mean supplements ;-) won't address.

This has just started in the last few weeks. I suspect it has something to do with the increased reps. I am not used to 200+ reps of upper body work per session. The elbow is used in every one of them. I have struggled with golfer's elbow off and on, but this is a different discomfort. I am open to any and all suggestions.

[Payton1221]

This has just started in the last few weeks. I suspect it has something to do with the increased reps. I am not used to 200+ reps of upper body work per session. The elbow is used in every one of them. I have struggled with golfer's elbow off and on, but this is a different discomfort. I am open to any and all suggestions.

I did P90X about 10 years ago and tennis elbow (maybe it was golfer's) hit me hard. I've always attributed it to the insane number of reps.

Now I typically do <50 reps of pushing and <50 reps of pulling every workout. The lower volume, the supplements, and/or the fact that I engage as little thumb as possible in my pulling exercises (not sure where I read this but I now use fingers only) has kept my elbows healthy for quite some time now.

[ElrondHubbard]

Thanks brother. I am working toward a 400 lb 1 RM. My best so far is 375.

You'll get there, Dude! I'm sure of it, and I'll be cheering you on.

This has just started in the last few weeks. I suspect it has something to do with the increased reps. I am not used to 200+ reps of upper body work per session. The elbow is used in every one of them. I have struggled with golfer's elbow off and on, but this is a different discomfort. I am open to any and all suggestions.

I've been struggling with elbow pain as well, always when the weights start to get heavier. At first, I attributed it to chinups, and maybe it was -- I was using a curl bar and that might have messed up my wrist position. When I started back up on this PC journey, I used a straight bar and it seems to have delayed the onset of the pain. But now I think it's caused by squats more than anything. It's been very hard to find a grip that doesn't pull my elbows uncomfortably. I tried high-bar squatting, but it really hurts my cervical vertebrae.

I've found that aspirin helps dramatically (Tylenol, Ibuprofin, and Naproxin aren't worth squat, pardon the pun). I use it before my evening session, and it provides a lot of relief. I understand that's not something that will work for everyone.

Just in the last couple of weeks I've stumbled on a grip that may actually solve the issue. I wrap my middle three fingers over the bar, and my thumb and pinky both go under the bar. I also widened my hand placement slightly. It supinates my grip a little, but not excessively. My thumb wraps onto my index and middle fingernails, and my palms make only gentle contact with the bar. Most of the grip pressure comes from my phalanges, which are enough to lock the bar onto my shoulders. I've been amazed by how much better it feels on my elbows.

I can't claim it'll work for anyone else, everybody's proportions are a little different. I did see somebody doing that on an Omar Isuf video (not Omar), and he mentioned it working for him -- so I'm not the only one!

[Samraiwise]

Hi Zav, sorry to hear about your elbow. I had mine for more than a year. Alhough recently it started to show signs of healing, during the last one year, I blamed myself for not stopping my heavy chin-up sooner when the pain started. Hoping it would get better somehow, I kept doing what hurt my elbow the most.

Despite decades of experiences about injuries, it seems men (or just me?) still cannot learn.....well, I should speak for myself. You are better than me. *bow*

Take care, if necessary please go see a doctor.

Which is better for relieving tendinitis pain — ice or heat?
Answer From Edward R. Laskowski, M.D.

Spoiler!

When you're first injured, ice is a better choice than heat — especially for about the first three days or so. Ice numbs pain and causes blood vessels to constrict, which helps reduce swelling. Stick to icing the area for just 15 to 20 minutes every four to six hours — and make sure that you put a towel or cloth in between the ice pack and your skin.

After the first three days, heat may provide better benefit for chronic tendinitis pain. Heat can increase blood flow to an injury, which may help promote healing. Heat also relaxes muscles, which promotes pain relief.

Tendons are bands of fibrous tissue that connect muscles to bones. Tendons help muscles initiate and control movement in your joints. Tendinitis usually occurs when repetitive motions, stress or repeat injuries irritate a tendon over time. The result is pain and swelling in the tendons around a joint, such as your ankle, elbow or shoulder. Your tendons become less flexible with age, so tendinitis is more common as you get older.

[bamazav]

You'll get there, Dude! I'm sure of it, and I'll be cheering you on.



I've been struggling with elbow pain as well, always when the weights start to get heavier. At first, I attributed it to chinups, and maybe it was -- I was using a curl bar and that might have messed up my wrist position. When I started back up on this PC journey, I used a straight bar and it seems to have delayed the onset of the pain. But now I think it's caused by squats more than anything. It's been very hard to find a grip that doesn't pull my elbows uncomfortably. I tried high-bar squatting, but it really hurts my cervical vertebrae.

I've found that aspirin helps dramatically (Tylenol, Ibuprofin, and Naproxin aren't worth squat, pardon the pun). I use it before my evening session, and it provides a lot of relief. I understand that's not something that will work for everyone.

Just in the last couple of weeks I've stumbled on a grip that may actually solve the issue. I wrap my middle three fingers over the bar, and my thumb and pinky both go under the bar. I also widened my hand placement slightly. It supinates my grip a little, but not excessively. My thumb wraps onto my index and middle fingernails, and my palms make only gentle contact with the bar. Most of the grip pressure comes from my phalanges, which are enough to lock the bar onto my shoulders. I've been amazed by how much better it feels on my elbows.

I can't claim it'll work for anyone else, everybody's proportions are a little different. I did see somebody doing that on an Omar Isuf video (not Omar), and he mentioned it working for him -- so I'm not the only one!

Hi Zav, sorry to hear about your elbow. I had mine for more than a year. Alhough recently it started to show signs of healing, during the last one year, I blamed myself for not stopping my heavy chin-up sooner when the pain started. Hoping it would get better somehow, I kept doing what hurt my elbow the most.

Despite decades of experiences about injuries, it seems men (or just me?) still cannot learn.....well, I should speak for myself. You are better than me. *bow*

Take care, if necessary please go see a doctor.

Thank you both. Lately the pain has been right in the elbow, when curling, plate raises, or trying to unrack the bar. My shoulders are limber enough that squatting has never really caused me any problems. Usually I struggle with "golfer's elbow" which usually presents at the bottom of the elbow and at the upper fore arm, but this is different, a shooting pain right center in the elbow. I am sure it is related to the increased reps and a form issue I have not yet been able to discover and correct. The good think is that it does not linger, it just hurts when I do certain movements, so, for now, I will just avoid those movements as much as possible.

[ElrondHubbard]

Thank you both. Lately the pain has been right in the elbow, when curling, plate raises, or trying to unrack the bar. My shoulders are limber enough that squatting has never really caused me any problems. Usually I struggle with "golfer's elbow" which usually presents at the bottom of the elbow and at the upper fore arm, but this is different, a shooting pain right center in the elbow. I am sure it is related to the increased reps and a form issue I have not yet been able to discover and correct. The good think is that it does not linger, it just hurts when I do certain movements, so, for now, I will just avoid those movements as much as possible.

That's a tough one. The phrase "shooting pain" always scares me. My pains usually linger, they're duller, and I can usually just work with them. Not sure if I'd want to deal with that kind, though.

You really might want to take Kaz's advice and see a doc that does sports medicine. I'm sure they deal with that stuff all the time.

[bamazav]

Will be updating training sessions tonight.

I just received an email inviting me to represent Team Virginia at the 1st 100% RAW DMV Invitational (Delaware, Maryland, Virginia) in either Full Power or Deadlift. Seems I am ranked 1 in the "skinny fat old guys" division in Virginia. Actually, Masters 50-54, 198 and/or 220. Not sure if I am going to compete, but sure nice to be invited.

[bamazav]

1/23/2019 Bench Day

Bench Press
45 x 5
95 x 5
130 x 10
130 x 10

Close Grip Bench Press
111 x 10
111 x 10

Incline Bench Press
95 x 10
95 x 10

Seated OHP
85 x 5
85 x 5
85 x 5
85 x 5

Swiss Bar Curls
55 x 10
55 x 10
55 x 10

Bench Dips
10
10
10

DB Overhand Curls
17.5 x 10
17.5 x 10
17.5 x 10

NOTES
Good start to a renewed training cycle. Started at the perfect time if I am going to accept the invitation. I have a week to decide. The dilemma is taking off time, knowing I have a wedding this summer and will need days there. Regardless, I just feel better working this way over the way I was training. This is a % based routine, I will stick as close to the numbers as possible but will round to the nearest 5 or 0 if the calculated weights get odd.

1/25/2019 Deadlift Day

Deadlifts
45 x 5
135 x 5
225 x 5
275 x 5
295 x 5
295 x 5

Romanian Deadlifts
185 x 8
185 x 8

Smith Machine Pendlay Rows
185 x 2 - a little over zealous
135 x 6
135 x 8
135 x 6

DB Rows
50 x 10
50 x 10
50 x 10

Band Asst. Pullups
5 Pullups
5 Pullups
5 Neutral Grip Chinups

NOTES
I have not Straight Bar deadlifted since the Worlds in October. It felt good to pull again, even if it was higher reps and lighter weights. Weather and life as crazy as it has been of late, I have spent too much time sitting at a computer and so I was not sure how the back would handle this much back work. Good start, will add a bit more next time.

Nutritional Update
Since it seems everyone is posting about food and diet, I will share a bit too.

I am basically following a modified "Vertical Diet" plan. I drive my wife crazy because I am able to eat the same thing every day. Each week, I prep my lunches. Breakfast consists of a banana, coffee, Kefir/protein oats or eggs. Lunches are usually beef of some sort, Jasmine rice, and easily digestible veggies. Snacks are either a piece of fruit or cheese and or some protein. Dinners are flexible, as I usually have plenty of daily calories to play with and feed. Since my wife is having not to learn to eat more like me, for health reasons, they are usually a protein and two different types of veggies. No Fast food for the next 80 days, eating out has to be a non fried dishes without any processed ingredients, i.e. no pasta or bread or crusts. The lack of Chicfila is really hurting, though the grilled nuggets and superfoods salad are not too bad (I don't stress the little bit of sugar in the dressing). Basically, moderate amounts of food, eating when hungry, and trying to eat easily digestible foods. It is easily sustainable and gives me variety and a fairly well rounded nutrient profile.

[Samraiwise]

I just received an email inviting me to represent Team Virginia at the 1st 100% RAW DMV Invitational (Delaware, Maryland, Virginia) in either Full Power or Deadlift. Seems I am ranked 1 in the "skinny fat old guys" division in Virginia. Actually, Masters 50-54, 198 and/or 220. Not sure if I am going to compete, but sure nice to be invited.

NOTES
Good start to a renewed training cycle. Started at the perfect time if I am going to accept the invitation. I have a week to decide. The dilemma is taking off time, knowing I have a wedding this summer and will need days there. Regardless, I just feel better working this way over the way I was training. This is a % based routine, I will stick as close to the numbers as possible but will round to the nearest 5 or 0 if the calculated weights get odd.

Never turn down a woman's invitation and a power lifting meet, that's my mom told me since I was a kid.

From time to time, to revitalize our body and mind we all need something outside of our daily life, a good shot in the arm (or women's invitation). Besides it's your passion!!

Go kick some a$$, Zav!!
(sorry for my French)

[bamazav]

Never turn down a woman's invitation and a power lifting meet, that's my mom told me since I was a kid.

From time to time, to revitalize our body and mind we all need something outside of our daily life, a good shot in the arm (or women's invitation). Besides it's your passion!!

Go kick some a$$, Zav!!
(sorry for my French)

KAZbaby, Thanks for the encouragement. I am considering the meet, just need to workout the details with wife and Church.

[bamazav]

Low Bar Squats
45 x 5
135 x 5
225 x 5
248 x 8
248 x 8

Belt Squats
120 x 10
120 x 10
120 x 10

Quad Blaster (Sissy Squats) to 18" Bench
5 - immediately following belt squats- not too smart
10
10

Leg Extensions
90 x 10
90 x 10
90 x 10

Glute Ham Raise
10
10
10

Good Mornings
135 x 10
135 x 10
135 x 10

NOTES
Squats went okay. Took a video to track bar path, I use the Iron Path app, and saw that bar was all over the place. I am not stable and tight throughout and need to address that.

Quad Blaster - this is my DIY Sissy Squat set up. I was trying a sissy squat to box set up but my box was too high to really benefit. I will be adjusting accordingly, but will keep these as they are a good finisher.

Good Mornings - revealed the instabilities also. Really tried to focus on the hip hinge. I need to prehab before I need to rehab.

[bamazav]

Bench Press
45 x 5
95 x 5
140 x 10
140 x 10

Close Grip Bench Press
117 x 10
117 x 10

Incline Press
100 x 10
100 x 10

Glass Overhead Press
95 x 10
95 x 10

Hammer Curls
40 x 15
40 x 15
40 x 15

NOTES
Quick session today in between training the Get Fit For The King Seniors. I didn't count all the RDL or lat pullsdown reps I did showing everyone how to do a proper hip hinge and how to pull with the lats and not do a cable curl.

[Payton1221]

Close Grip Bench Press
117 x 10
117 x 10

Microloading for the win

I haven't used them in a while, but I have 1/4 and 1/2 lb plates (actually, the 1/4's are ~2.5" of PVC pipe IIRC). But I did use my 1# plates the other day.

[bamazav]

Microloading for the win

I haven't used them in a while, but I have 1/4 and 1/2 lb plates (actually, the 1/4's are ~2.5" of PVC pipe IIRC). But I did use my 1# plates the other day.

I am a firm believer in microloading. This routine is percentage based and I am trying to stick as close as possible to the road map. I will also microload when possible.

[NoCarbsNoSugar]

Bench Press
45 x 5
95 x 5
140 x 10
140 x 10

Incline Press
100 x 10
100 x 10

I miss BP and IBP.
No access to a gym right now, so I am limited to resistance bands, an IronGym , 2 ellipticals, and a variety of BW exercises. Oh well ... better than nothin'

Still miss BP exercises though ...

[ElrondHubbard]

I am a firm believer in microloading. This routine is percentage based and I am trying to stick as close as possible to the road map. I will also microload when possible.

Don't let anybody give you a hard time over microloading, except me!

On a percentage-based program, I'm not sure there's any way to get around it, unless each lift is over 500 pounds!

[bamazav]

I miss BP and IBP.
No access to a gym right now, so I am limited to resistance bands, an IronGym , 2 ellipticals, and a variety of BW exercises. Oh well ... better than nothin'

Still miss BP exercises though ...

Craigslist, Letgo and Offerup are a homegym's best friends. This year, after 10 years of used equipment, I received a gift large enough that I could invest in some brand new equipment. Most of my equipment is used or hand me downs. Don't be afraid to ask friend and local gym owners if they have any old equipment they want to get rid of. Between the Church gym and my home gym, I have spend less than $1000 over a 10 year period.

Don't let anybody give you a hard time over microloading, except me!

On a percentage-based program, I'm not sure there's any way to get around it, unless each lift is over 500 pounds!

Usually I round to the nearest 5 or 0 but you inspired me to stick as close as possible to the percentages. I will be glad I did, in a few weeks.