2busy's Training Log of Solitude

Training Over 35 Lifter
201

Wednesday - 12/28

Phase 2, Week 1 Lats

Part 1

Kayak Row - 100 lbs x 6 x 1, 120 lbs x 6 x 2
Pronated Lat Pull Down - 120 lbs x 6 x 1, 140 lbs x 6 x 2
Supinated Lat Pull Down - 140 lbs x 6 x 3
Seated Row Wide Grip - 120 lbs x 6 x 1, 140 lbs x 6 x 2

Part 2

Rope Hammer Curl/Rope Tricep Extension

HC - 80 lbs x 6 x 1, 110 lbs x 6 x 2
TE - 80 lbs x 12 x 1, 110 lbs x 12 x 2

Preacher Revers Curl/Overhead Tricep Extension

RC - 25 lbs x 6 x 3
TE - 40 lbs x 12 x 1, 50 lbs x 12 x 2

Standing Cable Curls/Close Grip Pushups

SC - 100 lbs x 6 x 2, 100 lbs x 5 x 1
PU - 12 x 3

2 hours hockey. Set up a nice goal.

202

Thursday - 12/29

Hypertrophy Phase 2, Week 1, Day 4 - Shoulders

Part 1 - HFS

Military Press - 75 lbs x 9 x 3 some pain again in the hernia repair corner :frowning:
Squats - 185 lbs x 8 x 3
Bench Press - 155 lbs x 8 x 3

Part 2 - Military Press

Regular - 75 lbs x 8 x 1, 85 lbs x 8 x 3
Extended - 85 lbs x 8,6

Part 3 - Structural Work

Seated DB Press - 20 lbs x 6 x 3
Seated DB Lat Raise - 20 lbs x 10 x 3
Seated DB Front Raise - 20 lbs x 10 x 3

Cable Upright Row - 100 lbs x 6 x 1, 120 lbs x 6 x 2
Bent Over Lat Raise - 10 lbs x 10 x 1, 15 lbs x 10 x 2

203

good work, Buzy - training for all around sexiness?

204

[quote]Edgy wrote:
good work, Buzy - training for all around sexiness?[/quote]

I hope so, Edgy.

205

[quote]2busy wrote:

[quote]Kairiki wrote:
New to your log, 2busy. Congrats on your consistency! I think what has helped me with recovery is hot/cold showers (James Bond showers or JBs). If you do the hot for awhile on your sore muscles, then slowly switch to cold and stay there for 5+ minutes - this may help recovery. [/quote]

Hey, thanks for stopping in. I’ll try the shower tip tomorrow morning.

My legs will be hurting again, lol.[/quote]

My pleasure…more details here: http://bit.ly/rRm3Nl

206

Happy New Year, Busy!

207

[quote]Powerpuff wrote:
Happy New Year, Busy! [/quote]

:slight_smile: Thanks Puff!!!

Happy New Years to you too!

208

[quote]Kairiki wrote:

[quote]2busy wrote:

[quote]Kairiki wrote:
New to your log, 2busy. Congrats on your consistency! I think what has helped me with recovery is hot/cold showers (James Bond showers or JBs). If you do the hot for awhile on your sore muscles, then slowly switch to cold and stay there for 5+ minutes - this may help recovery. [/quote]

Hey, thanks for stopping in. I’ll try the shower tip tomorrow morning.

My legs will be hurting again, lol.[/quote]

My pleasure…more details here: http://bit.ly/rRm3Nl [/quote]

That was an good article, I’ll be giving it a try!

209

Well, 2011 is almost over with.

2011 was not a good year for me.

Physically, I have improved.

Emotionally, it was the worst year I have had in my life.

Looking forward to 2012 and trying to make it the best year I can.

2b

210

Busy, I’m playing catch up in your log. But, I see lots of changes in your physique–and considering the lay off you had because of the surgery–seems to me you’re doing great!

All the best in 2012!

211

[quote]Nadia Comeandeat wrote:
Busy, I’m playing catch up in your log. But, I see lots of changes in your physique–and considering the lay off you had because of the surgery–seems to me you’re doing great!

All the best in 2012![/quote]

:slight_smile: Thanks, Nadia!

212

I had my kids for the New Years weekend, so no lifting.

I needed a break, I have been getting a lot of soreness in the hernia repair area.

Damned old body…

213

Sunday - 1/1/2012

First lift of the new year!

Last day of week 1 of Hypertrophy plan

Part 1 - HFS

Military Press - 75 lbs x 8 x 3 - pain again in the hernia repair corner :frowning:
Squats - 185 lbs x 8 x 3
Bench Press - 155 lbs x 8 x 3 - some pain in different areas of the hernia repair.

Part 2 - Foundation

Deadlift - 135 lbs x 8 x 1, 185 lbs x 8 x 3 Extended Set 185 lbs x 8, 4, 2

The training instructions were not clear on how to do the extended set. I opted for the way it was done in the previous month’s program. I’ll ask CT for clarification.

Part 3 - Structural

Romanian Dead Lift/Back Extension

RDL 100 lbs x 8 x 3
BE 8, 8, 8

I actually did them BE/RDL in order. Oops. Glute ham raises are the primary option for the second exercise…
I tried to figure out how to do them at the gym… I’m not ready for doing them yet.

Clean High Pull/Barbell Shrugs

CHP 105 lbs x 8 x 3
Shrugs 105 lbs 12, 7, 5 - grip is my limiting factor as usual.

214

Monday - 1/2/2012

Well…

I have a lot of soreness/pain in the main area where they patched my hernia.

It hurts when I cough again.

Plus the pain in the upper corner of the repair is back when I stretch…

I need to reset and take a step back, figure out what’s going on.

215

Tuesday - 1/3/2012

Dips

0lbs x 10, 45 lbs x 5 x 5, 0lbs x 15

Ab crunches on ball 2 x 25

Pain still in the area where the upper corner of the hernia repair, along with pain in the area where the main hernia was…

Sigh.

216

I see the doc next Tuesday. Not supposed to lift until then.

FML

217

Sunday - 1/8/2012

So here’s the summary of my situation…

Hernia surgery back on October 6. A 4 x 6 inch mesh patch installed laparoscopically between my navel and sternum.

Walking for the first 4 weeks, very light weight lifting to get range of motion back.

Started I3G and the Hypertrophy Training program on 11/20 as documented here.

In the last 2 weeks my ab pains from the upper right corner of the patch repair has gotten slowly worse, and I have been having muscle pain now in the main repair area.

Stopped lifting, seeing surgeon to verify I have not torn/damaged myself.

When I get to restart lifting, I need to spend some time focusing to rebuild and strengthen my core slowly so I will not have this happen again.

218

Tuesday - 1/10/2012

Saw surgeon. He said the pains were normal, and I would experience them for the nets 6 months or so, due to the amount of work done to patching me.

He told me to keep doing what I was doing.

So…

Lunch - HFS Lifting and Dips

Military Press

45 lbs x 8
65 lbs x 8
75 lbs x 8 - burn feeling from hernia tacj area
70 lbs x 8 - burn only last rep

Squat

135 lbs x 8 x 3 - dropped weight 20 lbs

Bench Press

135 lbs x 8 x 3

Dips

0 lbs x 10
45 lbs x 5 x 3
0 lbs x 14

Evening - Foundation and Structural

Close Grip Bench Press

Straight Sets - 95 lbs x 8 x 4
Extended Sets - 95 lbs x 8,6 x 1

Decline Bench Press/Dumbbell Flies

DBP - 135 lbs x 8 x 3
DBF - 20 lbs x 10 x 3

Incline Dumbbell Press/Dumbbell Flies

IDP - 50 lbs x 8 x 2, 50 lbs x 7 x 1
DBF - 20 lbs x 10 x 3

219

Wednesday - 01/11/2012

Lunch - some arm work

Incline Dumbbell Half Curls, Double Contraction/Overhead Triceps Extension Superset - 60 second rest

Curls - 2x20 lbs x 8 x 3, 2x25lbs x 8 x 2
Tris - 40 lbs x 8 x 5

Evening

Hockey - 75 minutes, 1 goal, 2 assists

220

HEY where da random kid pictures I came here lookin’ for?!

ALSO dammit will somebody please tell me what HFS stands for? I know all it would take is a little bit of non lazy ass reading for me to figure it out, but I keep seeing it everywhere and I am really curious. High frequency something? Or something?