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Thread: Dear diary

  1. #421
    Registered User RapidFail's Avatar
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    Originally Posted by Filmbuff81 View Post
    My car got totalled on the highway yesterday by a semi? So that marks the end of the meso lol.

    Taking the weekend off to rest and recoup.
    Not good! Most importantly, are you OK?
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  2. #422
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    Originally Posted by Filmbuff81 View Post
    My car got totalled on the highway yesterday by a semi? So that marks the end of the meso lol.

    Taking the weekend off to rest and recoup.
    i hope not injured?
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  3. #423
    Registered User Filmbuff81's Avatar
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    Thanks guys.

    Pretty bad whiplash and my nose might be slightly broken from the airbag.

    Thankfully not a displaced fracture, but definitely sore and causing some issues regarding chewing and tender to touch. It’ll send pain into my front two teeth and gums.

    Gonna head to a walk-in tomorrow to have them take another look now that it’s a few days past the accident.

    Realistically some cartilage damage based on the areas of pain.

    ER doc said expect 3-4 weeks recovery, so it’s all pain managed for it.

    My left shoulder and back are pretty tight and tender, but right now it’s the upper traps, neck, and the nose causing me the biggest issues.

    Couple more days off work and then I start lightly testing things out.

    Edit;

    Nose is making me snore and just feels swollen in the face. Which considering I took a blow to the face is not surprising.

    First two days I couldn’t taste food but that’s come back today
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  4. #424
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    Originally Posted by Filmbuff81 View Post
    Thanks guys.

    Pretty bad whiplash and my nose might be slightly broken from the airbag.

    Thankfully not a displaced fracture, but definitely sore and causing some issues regarding chewing and tender to touch. It’ll send pain into my front two teeth and gums.

    Gonna head to a walk-in tomorrow to have them take another look now that it’s a few days past the accident.

    Realistically some cartilage damage based on the areas of pain.

    ER doc said expect 3-4 weeks recovery, so it’s all pain managed for it.

    My left shoulder and back are pretty tight and tender, but right now it’s the upper traps, neck, and the nose causing me the biggest issues.

    Couple more days off work and then I start lightly testing things out.

    Edit;

    Nose is making me snore and just feels swollen in the face. Which considering I took a blow to the face is not surprising.

    First two days I couldn’t taste food but that’s come back today
    speedy recovery brah, start slow
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  5. #425
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    Wow I'm sorry. Take it easy and hope you get back to normal soon.
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  6. #426
    Rows Could've Saved Jack Camarija's Avatar
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    I'm sorry to hear about the accident! Take it easy bro, your body will recover and you'll be back in time.
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  7. #427
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    Thanks guys.

    It’s deload week so just taking it easy anyway.

    Back at work today. Rough to say the least.

    Slowly getting better, but may have a facial fracture of some sort. I have a phone call with the doctor tomorrow.

    Pretty much pain management right now.
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  8. #428
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    Thankfully just soft tissue injuries and some cartilage damage in my nose.

    Doctor said 3-4 weeks for that to heal and then reevaluate if it’s still bothering me and hurting my teeth.

    Back to training this week.

    Resensitization phase.

    I’ll post more later this week about training.
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  9. #429
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    M6w1 rir 3

    This weeks workouts for my resensitization phase week 1.

    Had some aches and pains and some cramping in the evenings.

    So didn’t feel the hottest but still got everything in.

    Understandbly felt kinda weak this week for me on certain movements, but things will probably increase steadily as I get back into some sort of groove.

    BW sitting at 203-206.

    Day 1 - LEGS 1
    Monday, July 5, 2021 at 6:22 AM

    Seated Leg Curl (Machine)
    Set 1: 55 lb × 20 [Warm-up]
    Set 2: 90 lb × 10 [Warm-up]
    Set 3: 120 lb × 5 [Warm-up]
    Set 4: 130 lb × 12 @ 7
    Set 5: 130 lb × 12 @ 7

    Squat (Smith Machine)
    Set 1: 45 lb × 15 [Warm-up]
    Set 2: 135 lb × 5 [Warm-up]
    Set 3: 185 lb × 3 [Warm-up]
    Set 4: 225 lb × 1 [Warm-up]
    Set 5: 275 lb × 1 [Warm-up]
    Set 6: 225 lb × 10 @ 7
    Set 7: 225 lb × 9 @ 7

    Leg Extension (Machine)
    Set 1: 25 lb × 15 [Warm-up]
    Set 2: 50 lb × 10 [Warm-up]
    Set 3: 75 lb × 5 [Warm-up]
    Set 4: 100 lb × 13 @ 7
    Set 5: 100 lb × 11 @ 7

    Lunge (Dumbbell)
    Set 1: 0 lb × 8 [Warm-up]
    Set 2: 25 lb × 12 @ 7

    Lateral Raise (Cable)
    Set 1: 25 lb × 15 [Warm-up]
    Set 2: 35 lb × 5 [Warm-up]
    Set 3: 45 lb × 10 @ 7

    Cable Crunch
    Set 1: 175 lb × 16 @ 7
    Set 2: 175 lb × 15 @ 7
    Set 3: 175 lb × 12 @ 7

    Standing Calf Raise (Dumbbell)
    Set 1: 65 lb × 12 @ 7
    Set 2: 65 lb × 11 @ 7

    UPPER 1
    Tuesday, July 6, 2021 at 6:07 AM

    Incline Bench Press (Smith Machine)
    Set 1: 45 lb × 15 [Warm-up]
    Set 2: 95 lb × 8 [Warm-up]
    Set 3: 135 lb × 3 [Warm-up]
    Set 4: 185 lb × 2 [Warm-up]
    Set 5: 235 lb × 1 [Warm-up]
    Set 6: 195 lb × 8 @ 7
    Set 7: 195 lb × 7 @ 7

    Low To High Cable Fly
    Set 1: 65 lb × 12 [Warm-up]
    Set 2: 90 lb × 10 [Warm-up]
    Set 3: 110 lb × 5 [Warm-up]
    Set 4: 120 lb × 18 @ 7

    Chest Dip
    Set 1: 14 reps @ 7
    Set 2: 13 reps @ 7

    Pullover (Machine)
    Set 1: 55 lb × 15 [Warm-up]
    Set 2: 90 lb × 8 [Warm-up]
    Set 3: 130 lb × 16 @ 7
    Set 4: 130 lb × 14 @ 7

    Lat Pulldown - Underhand (Cable)
    Set 1: 120 lb × 15 [Warm-up]
    Set 2: 175 lb × 8 [Warm-up]
    Set 3: 215 lb × 5 [Warm-up]
    Set 4: 260 lb × 12 @ 7
    Set 5: 260 lb × 11 @ 7

    Preacher Curl (Dumbbell)
    Set 1: 25 lb × 8 [Warm-up]
    Set 2: 25 lb × 15 @ 7
    Set 3: 25 lb × 15 @ 7.5

    LEGS 2
    Wednesday, July 7, 2021 at 7:34 AM

    Bulgarian Split Squat
    Set 1: 0 lb × 10 [Warm-up]
    Set 2: 0 lb × 10 [Warm-up]
    Set 3: 35 lb × 5 [Warm-up]
    Set 4: 55 lb × 5 [Warm-up]
    Set 5: 90 lb × 10 @ 7
    Set 6: 90 lb × 9 @ 7

    Good Morning (Barbell)
    Set 1: 95 lb × 5 [Warm-up]
    Set 2: 135 lb × 4 [Warm-up]
    Set 3: 155 lb × 9 @ 7
    Set 4: 155 lb × 8 @ 7

    Belt Squat
    Set 1: +135 lb × 10 [Warm-up]
    Set 2: +245 lb × 14 @ 7
    Set 3: +245 lb × 13 @ 7

    Hanging Leg Raise
    Set 1: 12 reps @ 7
    Set 2: 11 reps @ 7
    Set 3: 10 reps @ 7

    UPPER 2
    Thursday, July 8, 2021 at 7:36 AM

    Chest Press (Machine)
    Set 1: 65 lb × 15 [Warm-up]
    Set 2: 90 lb × 8 [Warm-up]
    Set 3: 110 lb × 5 [Warm-up]
    Set 4: 155 lb × 2 [Warm-up]
    Set 5: 200 lb × 1 [Warm-up]
    Set 6: 220 lb × 1 [Warm-up]
    Set 7: 230 lb × 11 @ 7
    Set 8: 230 lb × 10 @ 7

    Cable Crossover
    Set 1: 45 lb × 15 [Warm-up]
    Set 2: 65 lb × 5 [Warm-up]
    Set 3: 130 lb × 6 [Warm-up]
    Set 4: 155 lb × 3 [Warm-up]
    Set 5: 175 lb × 12 @ 7
    Set 6: 175 lb × 12 @ 7.5

    T Bar Row
    Set 1: 25 lb × 10 [Warm-up]
    Set 2: 50 lb × 7 [Warm-up]
    Set 3: 75 lb × 3 [Warm-up]
    Set 4: 100 lb × 2 [Warm-up]
    Set 5: 135 lb × 9 @ 7
    Set 6: 135 lb × 8 @ 7

    Reverse Fly (Cable)
    Set 1: 45 lb × 20 [Warm-up]
    Set 2: 65 lb × 5 [Warm-up]
    Set 3: 90 lb × 14 @ 7

    Upright Row (Cable)
    Set 1: 45 lb × 10 [Warm-up]
    Set 2: 95 lb × 5 [Warm-up]
    Set 3: 115 lb × 11 @ 7
    Set 4: 115 lb × 8 @ 7

    Hammer Curl (Dumbbell)
    Set 1: 25 lb × 10 [Warm-up]
    Set 2: 50 lb × 12 @ 7
    Set 3: 50 lb × 10 @ 7

    LEGS 3
    Friday, July 9, 2021 at 7:27 AM

    BFR Trap Bar Romanian Deadlift
    Set 1: 135 lb × 7 [Warm-up]
    Set 2: 185 lb × 7 [Warm-up]
    Set 3: 235 lb × 7 @ 7
    Set 4: 235 lb × 7 @ 7

    Lying Leg Curl (Machine)
    Set 1: 25 lb × 15 [Warm-up]
    Set 2: 50 lb × 14 @ 7
    Set 3: 50 lb × 12 @ 7

    Leg Press
    Set 1: 270 lb × 10 [Warm-up]
    Set 2: 360 lb × 8 [Warm-up]
    Set 3: 450 lb × 4 [Warm-up]
    Set 4: 540 lb × 2 [Warm-up]
    Set 5: 630 lb × 10 @ 7
    Set 6: 630 lb × 9 @ 7

    Calf Press on Leg Press
    Set 1: 270 lb × 15 [Warm-up]
    Set 2: 360 lb × 10 [Warm-up]
    Set 3: 450 lb × 7 [Warm-up]
    Set 4: 540 lb × 5 [Warm-up]
    Set 5: 630 lb × 12 @ 7
    Set 6: 630 lb × 11 @ 7
    Set 7: 630 lb × 10 @ 7

    Face Pull (Cable)
    Set 1: 75 lb × 15 [Warm-up]
    Set 2: 110 lb × 15 @ 7
    Set 3: 110 lb × 14 @ 7

    Cable Crunch
    Set 1: 175 lb × 15 @ 7
    Set 2: 175 lb × 14 @ 7
    Set 3: 175 lb × 12 @ 7

    UPPER 3
    Saturday, July 10, 2021 at 10:32 AM

    Wide grip Rear Delt Row
    Set 1: 50 lb × 15 [Warm-up]
    Set 2: 100 lb × 10 [Warm-up]
    Set 3: 190 lb × 9 @ 7
    Set 4: 190 lb × 8 @ 7

    Triceps Extension (Cable)
    Set 1: 75 lb × 15 [Warm-up]
    Set 2: 130 lb × 14 @ 7
    Set 3: 130 lb × 12 @ 7

    Seated Row (Cable)
    Set 1: 130 lb × 15 [Warm-up]
    Set 2: 175 lb × 10 [Warm-up]
    Set 3: 220 lb × 5 [Warm-up]
    Set 4: 265 lb × 5 [Warm-up]
    Set 5: 290 lb × 14 @ 7
    Set 6: 290 lb × 13 @ 7

    Lateral Raise (Dumbbell)
    Set 1: 15 lb × 17 @ 7
    Set 2: 15 lb × 15 @ 7

    Bicep Curl (Barbell)
    Set 1: 45 lb × 20 [Warm-up]
    Set 2: 55 lb × 17 @ 7
    Set 3: 55 lb × 15 @ 7
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  10. #430
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    M6w2 rir 3

    Day 1 - LEGS 1
    Monday, July 12, 2021 at 6:44 PM

    Seated Leg Curl (Machine)
    Set 1: 55 lb × 20 [Warm-up]
    Set 2: 90 lb × 10 [Warm-up]
    Set 3: 120 lb × 5 [Warm-up]
    Set 4: 132.5 lb × 14 @ 7
    Set 5: 132.5 lb × 13 @ 7

    Squat (Smith Machine)
    Set 1: 45 lb × 15 [Warm-up]
    Set 2: 135 lb × 5 [Warm-up]
    Set 3: 185 lb × 3 [Warm-up]
    Set 4: 225 lb × 1 [Warm-up]
    Set 5: 275 lb × 1 [Warm-up]
    Set 6: 325 lb × 1 [Warm-up]
    Set 7: 375 lb × 1 [Warm-up]
    Set 8: 295 lb × 9 @ 7
    Set 9: 295 lb × 8 @ 7

    Leg Extension (Machine)
    Set 1: 50 lb × 10 [Warm-up]
    Set 2: 75 lb × 5 [Warm-up]
    Set 3: 110 lb × 13 @ 7
    Set 4: 110 lb × 10 @ 7

    Lunge (Dumbbell)
    Set 1: 40 lb × 10 @ 7

    Lateral Raise (Cable)
    Set 1: 25 lb × 15 [Warm-up]
    Set 2: 35 lb × 5 [Warm-up]
    Set 3: 45 lb × 2 [Warm-up]
    Set 4: 45 lb × 12 @ 7

    Cable Crunch
    Set 1: 180 lb × 15 @ 7
    Set 2: 180 lb × 13 @ 7
    Set 3: 180 lb × 12 @ 7

    Standing Calf Raise (Dumbbell)
    Set 1: 65 lb × 13 @ 7
    Set 2: 65 lb × 13 @ 7


    I’m sure I’ll pay the price a bit for this tomorrow but felt like I had my sea Legs today.

    Back and neck and shoulder are still funky as is the nose but I’m working around what I can.
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  11. #431
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    M6w2 rir 3

    UPPER 1
    Tuesday, July 13, 2021 at 5:50 AM

    Incline Bench Press (Smith Machine)
    Set 1: 45 lb × 15 [Warm-up]
    Set 2: 95 lb × 5 [Warm-up]
    Set 3: 135 lb × 3 [Warm-up]
    Set 4: 185 lb × 1 [Warm-up]
    Set 5: 235 lb × 1 [Warm-up]
    Set 6: 255 lb × 1 [Warm-up]
    Set 7: 205 lb × 8 @ 7.5
    Set 8: 205 lb × 8 @ 7.5

    Low To High Cable Fly
    Set 1: 45 lb × 12 [Warm-up]
    Set 2: 90 lb × 12 [Warm-up]
    Set 3: 110 lb × 5 [Warm-up]
    Set 4: 130 lb × 16 @ 7

    Chest Dip
    Set 1: 16 reps @ 7
    Set 2: 15 reps @ 7

    Pullover (Machine)
    Set 1: 65 lb × 12 [Warm-up]
    Set 2: 90 lb × 10 [Warm-up]
    Set 3: 130 lb × 14 @ 7
    Set 4: 130 lb × 14 @ 7.5

    Lat Pulldown - Underhand (Cable)
    Set 1: 140 lb × 10 [Warm-up]
    Set 2: 175 lb × 8 [Warm-up]
    Set 3: 220 lb × 5 [Warm-up]
    Set 4: 270 lb × 12 @ 7
    Set 5: 270 lb × 10 @ 7

    Preacher Curl (Dumbbell)
    Set 1: 25 lb × 8 [Warm-up]
    Set 2: 30 lb × 15 @ 7.5
    Set 3: 30 lb × 17 @ 7.5

    Decent day.

    Left shoulder is cranky now
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    LEGS 2
    Wednesday, July 14, 2021 at 6:44 AM

    Bulgarian Split Squat
    Set 1: 0 lb × 10 [Warm-up]
    Set 2: 0 lb × 8 [Warm-up]
    Set 3: 35 lb × 5 [Warm-up]
    Set 4: 55 lb × 5 [Warm-up]
    Set 5: 90 lb × 11 @ 7
    Set 6: 90 lb × 10 @ 7
    Set 7: 90 lb × 9 @ 7

    Good Morning (Barbell)
    Set 1: 95 lb × 10 [Warm-up]
    Set 2: 135 lb × 5 [Warm-up]
    Set 3: 185 lb × 9 @ 7.5
    Set 4: 185 lb × 8 @ 7.5
    Set 5: 185 lb × 7 @ 7.5

    Hack Squat
    Set 1: 180 lb × 15 @ 7
    Set 2: 180 lb × 15 @ 7.5
    Set 3: 180 lb × 13 @ 7

    Been doing belt squats for a few months but might sun hacks back in here, felt better on my neck and back.

    Hanging Leg Raise
    Set 1: 15 reps @ 7.5
    Set 2: 12 reps @ 7
    Set 3: 11 reps @ 7
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  13. #433
    Registered User RapidFail's Avatar
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    I'm curious - for the hanging leg raise, do you do them with straight legs, or bring your knees up to your chest? I've only ever been able to do the latter.
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    Originally Posted by RapidFail View Post
    I'm curious - for the hanging leg raise, do you do them with straight legs, or bring your knees up to your chest? I've only ever been able to do the latter.
    Straight legs.

    Well right now I have an ever so slight bend, but pretty straight.

    I did them weighted for a little bit and then went back to BW with stricter form.
    the latest and greatest in training...or whatever.

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    UPPER 2
    Thursday, July 15, 2021 at 7:06 AM

    Chest Press (Machine)
    Set 1: 90 lb × 15 [Warm-up]
    Set 2: 110 lb × 12 [Warm-up]
    Set 3: 175 lb × 5 [Warm-up]
    Set 4: 200 lb × 1 [Warm-up]
    Set 5: 220 lb × 1 [Warm-up]
    Set 6: 240 lb × 11 @ 7
    Set 7: 240 lb × 9 @ 7

    Cable Crossover
    Set 1: 90 lb × 15 [Warm-up]
    Set 2: 130 lb × 5 [Warm-up]
    Set 3: 155 lb × 4 [Warm-up]
    Set 4: 185 lb × 13 @ 7
    Set 5: 185 lb × 12 @ 7

    T Bar Row
    Set 1: 25 lb × 15 [Warm-up]
    Set 2: 50 lb × 7 [Warm-up]
    Set 3: 75 lb × 3 [Warm-up]
    Set 4: 100 lb × 2 [Warm-up]
    Set 5: 145 lb × 10 @ 7
    Set 6: 145 lb × 9 @ 7

    Reverse Fly (Cable)
    Set 1: 65 lb × 10 [Warm-up]
    Set 2: 110 lb × 13 @ 7

    Upright Row (Cable)
    Set 1: 55 lb × 15 [Warm-up]
    Set 2: 100 lb × 7 [Warm-up]
    Set 3: 130 lb × 12 @ 7
    Set 4: 130 lb × 12 @ 7.5

    Hammer Curl (Dumbbell)
    Set 1: 25 lb × 10 [Warm-up]
    Set 2: 50 lb × 13 @ 7.5
    Set 3: 50 lb × 11 @ 7.5

    Pretty decent day all things considered.

    PRs for machine press and both fly movements
    the latest and greatest in training...or whatever.

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    I've never been able to really do a proper straight legged hanging leg raise either. :/

    Tremendous work as usual my man. Congrats on the PR's, those are always fun.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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    Originally Posted by CW47 View Post
    I've never been able to really do a proper straight legged hanging leg raise either. :/

    Tremendous work as usual my man. Congrats on the PR's, those are always fun.
    Thanks sir.

    And it took me a while to progress.

    I basically just slowly inched my legs further out as time went out.
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    Shutting things down for the week

    I’ll still be tuning into journals but Sam and I made the decision to cut the meso short and just do an active recovery week.

    Cortisol(probably estrogen too) we’re going through the roof, back and neck were bad, and I was starting to dread training.

    Few days off has already done wonders and I’m feeling much better.

    Had physio today and start chiro next week.

    I don’t have any limitations placed on training it’s just going to take some time.

    Ribs are very tight and a little out of alignment so just focusing on hydration, mobility, stretching this week then back at it Monday.
    the latest and greatest in training...or whatever.

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