Squats
115kg x 8
104kg x 10 (disappointed in this. one of those sets that you end and instantly feel you should have done another 1 or 2. The aircon is broke in gym and was sweating buckets)
RDL
135kg x 8
116kg x 12
Close-grip pulldown
85kg x 8
77.5kg x 10
Leg Extension
87.5kg x 11 (let go of weight for 3-4secs on 8th rep. Cramp in calf!?)
80kg x 11
One-Arm DB Row
40kg x 13 (right side 12)
38kg x 15 (paused for 5seconds to get the last 5 out on the right side)
Now that I’m getting so close to old strength levels, I’m really starting to notice the slight imbalance caused by the injury. When I’m no longer cutting, I’m gonna change most of my rows around, and not do any single-arm stuff.
This statement seems a bit at odds with the fact the imbalance is still prevalent.
Best way to go fix the strength imbalance is with unilateral training. I did my rotator cuff 18 months ago and my right side is still not caught up with my left but it is progressing. If you only focus on the bilateral movements I.E BB bench/rows then you’re not going to get your weaker side to catch up, consciously or unconsciously you’ll be favouring your stronger side on these movements. Good mixture of unilateral and bilateral which you’re already doing IMO is a fundamental of any training programme especially when coming back from an injury
I’ve been been pondering this whole 1g protein/ per lb of body weight and also your 0.8 figures. I was always under the assumption that i needed massive amounts of protein to get massive or keep my muscle. That was only due to what i’d read and not what i’d really implemented. I’d read online about people eating 2-3g per pound and told myself if i did that i could get bigger while i was struggling to get 250g per day in.
This is the first cut where i’ve gone below the 1g/1lbs of body weight and its hard to really tell if i am losing muscle or not as i’m cutting and feeling flat anyhow. I think i’m averaging around 180g per day at the moment. Will be interesting to see when i start bulking what my body composition looks like.
I definitely need to re-think my bulking diet strategy and make sure i don’t just add a load of fat back on. I’m also aware that on my frame there is a lot more room for muscle so i need to go on a long gentle bulk somehow.
Some additional thoughts, within the context of my first ramble about absolute needs:
I’m not saying there is absolutely no difference between eating higher amounts of protein and moderate (but neither am I conceding that there is): there may be a numerical difference that’s just too small to statistically measure in the 12- 16-week studies. Even if there is, though, I’d still argue that’s practically meaningless. Are we all really so perfectly dialed in on every variable that difference in gains that would take at least multiple training cycles to even show up in a measurable way is going to practically benefit us? I do see some benefits for some folks in having a higher number, which I’ll jot below.
As protein goes up, assuming you’re controlling total calories, some foods simply have to come out. That can be a good thing if your typical bulk is also going to land you in a cath lab because it’s all pizzas and cheeseburgers.
I understand eating higher protein as an insurance policy, especially if you’re massive, competitive, or otherwise pushing the envelope. If this is my whole life, and I’m trying to squeak out that last 2 lbs of muscle, and I’m eating 5000 daily calories anyway, I certainly understand leaving no stone unturned. This is the bullet where folks probably drop in the “enhanced” caveat, but I feel like that one can cut both ways so I don’t think it changes the point.
If you’re someone that sets aspirations rather than goals, I see some merit. This is the person that says they’ll train 6 days a week to ensure they actually make it twice. I don’t think this is most of us, but I do think it’s to whom the trainer is sending the recommendation.
Now, on the flip side, I see more harm than good in most cases. First, though, let’s think about if it really passes the common sense test: I’m building micrograms of lean tissue daily, and I’m storing amino acids above what my body needs to operate and repair. How likely is it that the extra 20lbs of weight I’m already carrying translates linearly to an extra 20g of protein needed… especially when we know that weight is a combination of muscle, fat, water, glycogen, etc. but (hopefully) not hypertrophied organs?
That brings up some “so what?” commentary, which is fair. If extra protein is an insurance policy, and it’s not doing anything terrible to me, why not just tell everyone to eat more so I know they nail it? That, to me, is the thought process we all use to become fat slobs that are pretty sure we’re jacked and 6 weeks from contest shape. Just like the permabulker that “knows” he doesn’t grow unless his daily calories are in a 50% surplus, we tend to justify overeating when we haven’t hit our protein targets for the day. How often have we sat down to a “free-ish” meal, or just one we aren’t strictly tracking during building season, and thought “I’m good to go, but really I should order a couple extra patties and double the cheese on that burger because protein”?
As mentioned above, protein is satiating. So we can see an issue on the other end of the close fatty (my hand is firmly raised there) - if I already have trouble getting in the calories needed to grow (I still hate all of you for whom this is the case, and you will never return to my good graces), and I’m absolutely stuffing myself with protein, how am I going to be able to eat up to my target without feeling awful all the time? For those of us with other things in our lives, or even younger folks playing sports, that’s not a real fair trade. These are often the folks that come to us after 6 weeks and tell us it’s “impossible” to grow, in my opinion; we aren’t setting them up for success.
I also think it’s a poor mindset that reduces personal accountability, which sets folks up for failure all along their journey. If I tell you to eat 300g protein daily, we both have that conversation with a wink because we know you won’t do that consistently. So I’ve told you it’s cool to not hit your goals, just “try your best” (you participation trophy generation, you), and we’ll see where it lands because it’s probably still high enough. That’s going to bleed into hitting all your sets, working hard enough, showing up every day, nailing your cardio and calories when the diet comes around, etc. On the other hand, if I tell you 150g, there’s no excuses - hit that minimum target, fit your daily calories, and get it done over and over again.
There does seem to be a really strong argument for frequent protein feedings over the course of the day, and I have seen too many incredible transformations with PSMF like the V-diet to ignore. While those points are salient, I think they’re outside the scope of “how much protein do I need to grow?” My middle of the bell curve (lest someone crush me on special use cases) answer is 150g.
I hear you. My logic was when sets use both sides at the same time, the set will stop them both together. Like today on DB Bench, there was a teeny bit of a struggle for the right side… maybe the left side could have done another rep, but I stopped it when the right side failed. I can still progress every week with it and by the time I’m fully recovered and muscle memory has fully formed it might be a non-issue. I’ll definitely have to take note if I end up favoring a side on the barbell. I haven’t noticed anything yet but it is something I need to keep a look on.
There is a part of me right now that thinks it could be something like; my body limiting me because the wrist isn’t 100%, I’m subconsciously doing slower or not as explosive reps with the injured side so I can feel my way through it and not raise the risk of re-injury, and then psychological boundaries I’m putting on myself with it when it doesn’t feel great. I definitely messed up for first set of Seated OHP today because of that.
You’re spot on though. Unilateral work could become a necessity if it doesn’t sort itself out on its own. I’ll keep to the same movements for now, but in terms of targetted rebalanced I live in hope it’s not anything glaring I’ll need to sort. I’m only talking a couple of reps here and there which could be down to me and not an imbalance. Will try to focus a bit more on standardizing the pace of reps a bit better on the exercise I was talking about next week to give me a clearer idea.
Some of the stuff you wrote there alerts me to how there’s a similarity to how people think about volume.
“Sure this amount of protein/volume is great, but what if I add even more?”
You may have found a fantastic dose for both of those. You’re moving forward. Then why push it? Maybe you MIGHT get a teeny amount more stimulus, but you could also be treading a thin line with satiety and digestion or recoverability and joint issues. Is it worth doing that bit extra when you’re already progressing consistently and the law of diminishing returns happens so thick and fast? For 99.99%, absolutely not. Doing something that’s sustainable for the long-term will always get you further, and you might not hate your life as much.
Someone I was listening to recently was talking about it like medication. We find a dose of medication that works, we don’t then keep adding more to get better results (at the risk of side effects). We ride it out and enjoy the fruits of the medication because it’s working. With many other things in life we are led to believe that more is better. With training and diet that is often not the case. We are drawn to maximizing everything. People hear 10-20 sets and they rush straight to 20 sets thinking that again, more is better. If 150g is good for muscle growth then 300g must be better!
Coaches and parents night out last night, only my second time drinking this year. Still I can’t manage to stop once I start. Everyone got taxis home at 11:30, I went on to another pub and ended up chatting shit in someones kitchen til 4am. Super rough today. No sleep, head buzzing. At least it’ll be easy not to eat much today.
Cable row with the straight bar
77.5kg x 12
70kg x 16ish
Leg curl
70kg x 8ish
60kg x 12ish
I actually set up the trap bar to start. Been toying with the idea of rotating it with the conventional every week. Did a warm-up set and instantly remembered why I don’t like using the low handles. I try and focus on making sure I pick it up centrally but it never feels 100% right. Using the high handles stood on a few plates was my old solution but with the weights I worked up to not always being available, and the complaints about the noise, I decided to put it all back and do conventionals. My form felt immaculate after last weeks what I would call a horror show. Every rep felt smooth. Last week I moved to a part of the gym I’m not usually in… I wonder if that slight discomfort is what messed me up. Anyway, really enjoyed them today.
Oh, and I’m down 5 holes deep in the belt. Around Christmas time I could only use the 1st or 2nd hole.
I’m not sure if I mentioned this here before, but I discovered a big lump on my upper thigh around 6 months ago. It was limiting my range of motion a little bit and always felt like I was gonna tear something up when kicking a ball. Finally got an ultrasound last night and it turns out one of my adductor muscles had a 100% tear from an injury that happened 4-5 years ago. I hurt the area playing 5-a-side and could barely walk for 3 or 4 days, but there was absolutely no bruising or swelling. A week after the injury I was back squatting and rarely ever thought about it again until I discovered that lump. I even did a bit of football since. A couple of times I’d feel a slight pull on the area but it wasn’t limiting in any way. Not sure what happens now. But as I say, I wasn’t even aware of it before I discovered the lump. And I’ve never felt it limit any of my lifts at all.
And I got the Wrist MRI later lol, is this what aging feels like? The wrist is actually feeling really good, I’m not sure I even need the MRI but it would be silly not to go in just in case. Always feels a bit inflamed after Tuesday’s workout though, not sure whether to let it get inflamed for the scan, or let it continue to feel good for it.
EDIT: AI tells me inflammation could interfere with the images the scan tries to get. Guess it’s a rest day for me then.
I tried to ask a few questions to the ultrasound woman but all she said was “she can’t, I don’t know”. It’s of course not her area, which is fine. She did say that it is the smaller of the muscles though which is “good”. I don’t know if that’s good in terms of just meaning that at least it’s not one of the bigger ones and my supporting muscles are strong (which could still mean overall pretty sucky), or good in the context of it’s not too serious/whether something can be done about it. She did suggest I may have the lump for the rest of my life which isn’t the most promising of things to hear. I need to wait to see a doctor for a proper analysis. I don’t expect much straight away from the GP (never do), but I should at least hear her out before forking out money on the physio again. I don’t know if I can be pretty normal with physio, or whether surgery is an option. Ugh. I’ll have to just be patient.
Yeah. I think it was the smart thing. Felt like I needed another MRI on my shoulder straight after lying stomach down in the Superman position not being able to move for 20mins.
Got to wait 3 weeks for those results. Really not too concerned about my wrist though, it seems to be recovering well now. I’ve put good weight through it on pushes and pulls only getting some irritation after bench days, which clears up pretty quickly.
DB Press (one handed)
26kg x 12 (only 9 with weaker wrist again, rested 20secs and failed first rep lol)
24kg x 14 (only 11 with weaker wrist)
24kg x 8 (extra set. higher weight and extra rep than last weeks)
Machine chest press
82.5kg x 10
77.5kg x 12
Lat raises
16kg x 17
16kg x 15
Cable curls
30kg x 13
27.5kg x 12
RP15sec +3
Tricep pushdowns
30kg x 10
27.5kg x 11
RP x 4
Starting to level out the muscle memory now on pushes. Most strength not back now might be a case of cutting/glycogen and just not handling heavy weights for so long. Was 179.4lb this morning. Was over 200lb the beginning of the year. Yeah I wasted a lot of time with the injury, but if it didn’t happen I’d be slowly working my way up to around 190-193lb by now pushing the strength higher and higher and caring too much about feeling small to get rid of the extra fat I’ve been carrying around. Silver linings and all that.
scrolls up
Bench session on 1st Feb was
Bench
100kg x 6
90kg x 10
80kg x 13
Dayum. Depressing to read but hopefully them numbers will return quickly when I’m back to eating.
Yeah I wouldn’t worry too much ( easier said than done), your numbers will fly up as your wrist gets back to 100%. You’ve also got your best bulk to look forward to.
Might as well start planning those chest meals now!!!
My shoulders are a little irritated from the last session, left one a little, right one much more… so I’m skipping today and will try to get in Sat + Sun instead.
It’s my own fault, doing a very small RP and getting a complete failure on the first rep of a DB Press was dumb, and then on lateral raises I should have killed the second set about 3-4 reps before I actually did. I put a lot into that first set and switched to using momentum at the end of the second set to get closer to the first set which was also dumb. Being able to add weight every week due to the time off hasn’t left me needing to really push too much, that luxury is seemingly over. Being deep into a cut isn’t the time to be going for some of those reps. I should just look to maintain for the rest of my weight loss phase, and only take reps I know are there. It’s just a bit of a mental shift after the easy ride with muscle memory.
Maybe the fact I’ve been properly back for a month adding weight to every lift in a pretty decent deficit contributes to it aswell. Meh, it feels like just that general wear and tear stuff we all get, hopefully should recover quite quickly.
This is my 4th day off, I will go back in tomorrow even though both wrist and shoulder still feel a little irritated. I actually planned to bump the cals up a bit to help with recovery but I intuitively only ate around 1900 these past few days. I’ve never been a morning eater and can easily go until 1pm before eating anything on non-training days.
I guess some people could be envious of how easy I find it to cut calories, but bulking is a constant effort for me so it’s swings and roundabouts. I think 4 days off without training and a big deficit isn’t gonna cause any muscle loss, but I should definitely get back to it tomorrow. Squats, RDLs and Rows so shoulder/wrist for the most part should be okay. The shoulder irritation is the kind of thing we’ve all felt a million times when we’ve gone a bit too hard, I know it’s nothing to concern myself about. The wrist thing… rehab is never linear is it? I still believe I’m going in the right direction even though I occasionally get days where it feels like it’s going backwards.
Part of me feels like my body would happily take me back down to a twig if I let it, but I will try to find my point where I’m happy. I live in Wales where it’s sunny only 1% of the time and they are never situations where my shirt would be off, I go to the beach maybe 2-4x a year to walk the dog at 5am, so yeah… being too lean isn’t a priority for me at all. I’d like to just bulk and cut between 14-18% I think. Probably getting to within a few pounds of 15% at the moment.
