Oh yeah…protein for the day…320g.
[quote]LittleStrick wrote:
soldog wrote:
Slow and steady bro, give your shoulder a chance to heal and adapt to the higher weights.
I am really trying to be patient with the shoulder. This issue has been around for nearly 10 months. Doc said that it is an irritated bicep tendon with fluid collected around it. But, two cortisone shots later, and a couple of months rest (late last year) and the issue still remains. Once I get done with the Endo (later this month), I will revisit the shoulder doc. It is really annoying.
Also, I was looking back over the military videos and sonofa… if I am not doing that same thing on military that I do on heavy bench…slightly raise the bar before I start to descend with the weight. I have no idea why I do it. It must “feel” right. Whatever the reason, though, it needs to stop![/quote]
LS, I eliminated all pressing with my right arm for more than 3 months and took about 6 months to do only low weight and high reps before attempting to build a bench press and MP. Still get stuff going on. Look at your work setup, stop reaching out to the mouse, get a keyboard without the numeric pad so that the mouse is closer. Work on your seated posture. Don’t reach out with your right hand to the top of the steering wheel. I did all of these things as well. Still working on them.
It will only get more difficult to heal as time keeps going on…
Interesting checklist…
Mouse too far away? - yep
numeric keypad? - yep
Bad posture in the chair? - yep
Drive with hand on top of sterring wheel? - yep
D@mn…am I doing anything right?? I also sleep with my arm in an awkward position. It feels comfy, but if I don’t swap sides often, my shoulders and traps are sore and achy in the a.m…
Thanks soldog. I will be mindful of these…
[quote]soldog wrote:
LS, I eliminated all pressing with my right arm for more than 3 months and took about 6 months to do only low weight and high reps before attempting to build a bench press and MP. Still get stuff going on. Look at your work setup, stop reaching out to the mouse, get a keyboard without the numeric pad so that the mouse is closer. Work on your seated posture. Don’t reach out with your right hand to the top of the steering wheel. I did all of these things as well. Still working on them.
It will only get more difficult to heal as time keeps going on…[/quote]
When I “injured” my shoulder, it wasn’t your typical occurrence. I never felt anything tear, pop or the like. There was only a mild shift, if you will. It felt like something rapidly shifted out of place, over a very short distance. That is why I had wondered if my bicep tendon had moved out of place…something I will bring up with him when I see him.
It did not hurt when it happened. It just startled me, because I knew it wasn’t normative. It really isn’t tender to the touch, only when put under stress and only during certain movements/angles.
The MRI did not show any damage, only the inflammation. Of course, I don’t know if he was really looking to see if it was in place.
In any case, I will be more than thrilled when it is resolved.
[quote]LittleStrick wrote:
When I “injured” my shoulder, it wasn’t your typical occurrence. I never felt anything tear, pop or the like. There was only a mild shift, if you will. It felt like something rapidly shifted out of place, over a very short distance. That is why I had wondered if my bicep tendon had moved out of place…something I will bring up with him when I see him.
It did not hurt when it happened. It just startled me, because I knew it wasn’t normative. It really isn’t tender to the touch, only when put under stress and only during certain movements/angles.
The MRI did not show any damage, only the inflammation. Of course, I don’t know if he was really looking to see if it was in place.
In any case, I will be more than thrilled when it is resolved.[/quote]
In my case, it was more of a repetitive stress thing coupled with abuse from 20 years ago. and yes I’m very pleased to be able to do what I’m now doing without pain.
Protein for the day…305g.
Some spasms in the left anterior delt. Gonna put OH presses on the back burner again…d@mmit.
Just did a fly through of your thread looking for rear delt work and scap work. With the bench and mil presses, both of which are looking great, make sure you’re hitting the rear areas. Love the improvised dbs. Taught my sons how to swim by putting them on my back and swimming out into Manila Bay. Thanks for the memory, enjoy the young years.
LS youre looking rugged-
great pressing and great leg volume too.
Hel is onto something- try some face pulls- or simulate it with db’s
I have pimped this in every over 35 thread- the YTWL protocol
have you tried those?
ZMA has conflicts with dairy- if your last meal has dairy- it sometimes will nullify the zma…
kmc
[quote]hel320 wrote:
Just did a fly through of your thread looking for rear delt work and scap work. With the bench and mil presses, both of which are looking great, make sure you’re hitting the rear areas. Love the improvised dbs. Taught my sons how to swim by putting them on my back and swimming out into Manila Bay. Thanks for the memory, enjoy the young years.[/quote]
Hel- thanks for reading…and the input. I had been doing reverse flyes, rear delt raises, whatever you call them, in the past, but had dropped them to cut back on volume. Looks like I need to put them back in, or something along the same lines.
Yeah, the db was pretty ghetto, but at $1 a pound, I would rather buy plates and improvise dumbbells.
Manila Bay? Now that is a memory! And one that very few can claim.
The pool was a blast. I am doing my best to relish these years.
[quote]kmcnyc wrote:
LS youre looking rugged-
great pressing and great leg volume too.
Hel is onto something- try some face pulls- or simulate it with db’s
I have pimped this in every over 35 thread- the YTWL protocol
have you tried those?
ZMA has conflicts with dairy- if your last meal has dairy- it sometimes will nullify the zma…
kmc[/quote]
Thanks kmc-
I have started doing the YTWL. You have mentioned it before and I know that j-willy seems to be reaping benefits from it. So I figured I would give it a go.
I had to youtube face pulls. That is definitely something I could do with my current setup. I think I will try these for awhile instead of reincorporating the rev. flyes.
I did not know that ZMA and dairy have issues. As I consume a lot of milk, in shakes and just drinking it, not to mention cheese, that may be part of the problem. Thanks for the info!
Leg/Back Day-
Hip/Leg stretching
Squats
barx10x2
135x8
225x5
- YouTube - This is a light set…but I can’t believe how much easier they are than in April, when I couldn’t consistently hit parallel with this.
300x3
315x2
- YouTube - nowhere near depth on the 2nd…but at least I got to feel the weight.
300x3
225x8
Face Pulls - 1st time doing these. Learning the weight. Did these from the high pulley, but the setup wasn’t stable enough. Next time from the low pulley.
60x15
80x12
90x12
Rack Pulls
295x5
345x5
400x10 - PR +6 reps
Shrugs
225x12
275x10x2
Wide Grip Pulls
160x15
160x12
Leg Extensions
100x12
160x10
That was about it. I went 315# on the one set of squats just to feel a slightly heavier weight.
The leg extensions were on my home gym. It sux for leg extensions…but its better than nothing.
[quote]LittleStrick wrote:
I did not know that ZMA and dairy have issues. As I consume a lot of milk, in shakes and just drinking it, not to mention cheese, that may be part of the problem. Thanks for the info![/quote]
It’s the calcium in the dairy that is the issue. Your body absorbs the calcium before the magnesium so when you take them together the magnesium is mostly eliminated. Don’t know about the zinc.
This place is a wealth of knowledge! Probably the best move I have made in my return to lifting.
Looking over the rest of the month, I think I am going to try a deload on Thursday and Sunday. That will leave me with 2 heavy bench days before my deload just before maxing. I REALLY want to have a set, in one of those two, going for 300x3. Might be a pipedream…we’ll see.
Protein for yesterday - 310g. I almost didn’t make it. After the workout I just didn’t feel like eating. The thought made me nauseous. I had to force down a shake before bed.
Edit: Do we have any diet Nazi’s in the 35+? I can post what I eat for a few days if anyone here would have advice on it… I am sitting somewhere between 260# and 265#, but would really like to get down to 230-240ish. Mainly the weight isn’t as relevant to me as the pant size.
[quote]LittleStrick wrote:
Protein for yesterday - 310g. I almost didn’t make it. After the workout I just didn’t feel like eating. The thought made me nauseous. I had to force down a shake before bed.
Edit: Do we have any diet Nazi’s in the 35+? I can post what I eat for a few days if anyone here would have advice on it… I am sitting somewhere between 260# and 265#, but would really like to get down to 230-240ish. Mainly the weight isn’t as relevant to me as the pant size.[/quote]
Post away, I’m far from a diet Nazi but have done a lot for my own weight management through the years.
Nice leg day LS!!!
re: Daily protein/food goal-- It ain’t easy is it!!!
a good place to start is 1.2-1.5 grams of protein per pound of body weight and based off that consume 40% of calories from protein and split the remaining 60% between fats and carbs. try and get your carbs in the morning and pre and post workout. so basically breakfast, before your workout and after. the rest of your meals should be protein and fat mostly, and try and eat plenty of green veggies, such as spinach broccoli etc…don’t drastically cut your calories, cut them enough where you notice the difference but not so much that someone needs to scrape you off the ground after walking up a flight of stairs.
remember when cutting calories the emphasis on your lifts most be heavy so your progress as far as weight increases might stall but since your reducing your calories you’ll have less energy and thus need to increase intensity so go heavy and go home cut the stuff like tricep extensions stick to heavy presses and pulls for the upper body and squats and dead lifts for the lower body, and the auxiulary and corrective exercises to stay healthy.
Thanks SD. I am just glad to get a rep to depth with 300#. The progress on rack pulls is a pleasant surprise.
And, no, it isn’t easy. The diet thing is much harder than the lifting.
Glad to see that you are feeling better and moving along!
[quote]vrvc11 wrote:
a good place to start is 1.2-1.5 grams of protein per pound of body weight and based off that consume 40% of calories from protein and split the remaining 60% between fats and carbs. try and get your carbs in the morning and pre and post workout. so basically breakfast, before your workout and after. the rest of your meals should be protein and fat mostly, and try and eat plenty of green veggies, such as spinach broccoli etc…don’t drastically cut your calories, cut them enough where you notice the difference but not so much that someone needs to scrape you off the ground after walking up a flight of stairs.
remember when cutting calories the emphasis on your lifts most be heavy so your progress as far as weight increases might stall but since your reducing your calories you’ll have less energy and thus need to increase intensity so go heavy and go home cut the stuff like tricep extensions stick to heavy presses and pulls for the upper body and squats and dead lifts for the lower body, and the auxiulary and corrective exercises to stay healthy.[/quote]
Thanks vrvc11…
I do have a couple of questions, though. The pre and post workout carbs make complete sense. Why the morning carbs, though? Does it amp the metabolism?
Also, on the protein, is that per pound of lean body mass? Or pound of…well…by the scale?
The hard part is going to be trying to keep some degree of upward movement on my lift weights while dropping body weight.
I will post todays diet in a few…laptop battery is about to die.
Off Day -
I had planned on starting on the treadmill this morning. But, given my sleep issues, I decided that the extra sleep time was more important. After work, I put in 30 minutes on the treadmill (interpreted as brisk walking, not running) and about 15-20 minutes of stretching and mobility work…legs, hips and back.
Tomorrow is deload bench, assuming I can make myself, for once, stick with the plan and deload.
Today’s eats…
7:00 - Smoothie (10 oz. skim milk, 1 1/3 scoops protein powder, 3-4g BCAA, 3g creatine, 1 cup of sliced strawberries and almost a teaspoon of vanilla pudding mix…to give it some flavor) - 50g protein
8:30 - 3 scrambled eggs (can’t even chew boiled eggs…texture/smell thing) and 3 pieces of bacon
10:00 - 1-1.1 oz. of roasted peanuts and a serving of Kashi crackers
11:30 - 1 1/2 cup of broccoli and cauliflower (from salad bar) w/ranch for dipping, 1/2 cup of cottage cheese w/ 1/2 cup of sliced peaches - light syrup but drained, 2 hamburger patties with mustard (again, for flavor) and a grilled chicken breast (skinless and boneless)
2:00 - Protein bar - 15g protein - Usually this would go with the 3:30 shake, but lunch wasn’t hanging around
3:30 - Protein shake (same as the smoothie minus the strawberries and pudding mix) - 50g protein
5:45 - Leftover Swiss Steak (sirloin steak, tomatoes, onions, bell peppers and a tad of flour that the steak was dredged in) and a cup of broccoli…again with ranch for dipping
8:00 - Protein shake (same as before) - 50g protein
Estimated protein for the day - 300g
Any input greatly appreciated.