A1)Dumbbell lying triceps extension (semi-supinated) 20lbs ea x10, 35lbs x10, x8, x6- tweaked my elbow pretty bad, had to stop
B1) V-Squat Hammer Machine (facing away from pads): -some warm up sets, then 254lbs x8, 274lbs x8, x8
C1) Standing dumbbell 3-way raise 20lbs ea: bent over lateral raise, normal lateral raise, anterior raise: X10, X10 ea superset
D1) Modified pistol squat from bench (bodyweight, opposite heel on ground) skipped- don’t know why I leave these in
E1) Single leg dumbbell RDL: 40bs (opposite arm) skipped
F1) EZ bar preacher curl: 50lbs X10, 80lbs x8, x6, x6
G1) Decline sit up (bodyweight) x15
Looks like I’m going to have to try to rehab my right elbow a bit. It seems like a triceps tendinitis to me, maybe I’ll feel it with BP next time…
So I immediately felt medial elbow pain with DB bench warm up, and I switched to more flared/outwar elbow position and that felt much better. I didn’t want to go too crazy on the weight, so I kept it to 55lbs DB’s vs the 80lbs I was doing two weeks ago. With rest, it is feeling better but I will have to substitute DB triceps extension next visit for something else.
A1)Dumbbell lying triceps extension -no mo’ Tried a light cable pushdown and that still bothered it.
B1) V-Squat Hammer Machine (facing away from pads): -some warm up sets, then 254lbs x8, 284lbs x8, x8
C1) Standing dumbbell 3-way raise 25lbs ea: bent over lateral raise, normal lateral raise, anterior raise: X10, X10 ea superset
D1) Modified pistol squat from bench (bodyweight, opposite heel on ground) X10 ea
E1) Single leg dumbbell RDL: 40bs (opposite arm) skipped
F1) EZ bar preacher curl: 50lbs X10, 80lbs x9, x6, x4
G1) Decline sit up (bodyweight) x10, x10
H1) Single leg calf raise of step (bodyweight) X12, X12 ea
So maybe no direct triceps training for a while. I will continue to experiment and massage the area.
Absolute mental garbage week. Got two workouts in, maybe a walk or two. An overnight trip to the emergency department (not me) and I feel all out of sorts.
A1)Standing single arm dumbbell triceps extension:10lbs X10, x10- going to start doing these a couple times a day until the elbow stops hurting
B1) V-Squat Hammer Machine (facing away from pads): -some warm up sets, then 254lbs x8, 284lbs x8, x8, x8, x8
C1) Standing dumbbell 3-way raise 25lbs ea: bent over lateral raise, normal lateral raise, anterior raise: X10, X10 ea superset
D1) Modified pistol squat from bench (bodyweight, opposite heel on ground) X10 ea
E1) Single leg dumbbell RDL: 40bs (opposite arm) skipped
F1) EZ bar preacher curl: 50lbs X10, 90lbs x5, x4, 60lbs X10, x10
G1) Decline sit up (bodyweight) x10, x10
H1) Single leg calf raise of step (bodyweight) X15, X15 ea
The accounting. I highly recommend this for people who want to kick their own mental ass. Measurements throughout the year and current pictures.
Bodyweight: 226lbs-----> 202.2lbs---->217.4lbs
Height: 6ft 1/2 inches
Bodyfat: who knows-bad to normal American?
Blood Pressure: 140/92----> 129/86
Body Temperature: 97.3F----> 97.0 F
The energy aspect is tough. Look up the No S Diet. That is my go to. There is nothing to buy, no protein drinks, just no snacks, no sweets, no seconds, except for days that start with S. The S days are not free for alls. I might have a Coke, buy a pizza for my wife and 26 year old daughter and her husband. (When will they move?) When I am “on” this works pretty well. I picked it up off Dave Draper’s forum, someone recommended it. Good luck, keep at it. We just do our best.
You are working out consistently and that is a win. Maybe go with one small dietary change and see if you can nail it for 2-3 weeks, then try another small change. Slowly clean up your nutrition choices. I like what I saw from @Friedrich below about the no S diet, maybe combine the two approaches. No seconds for a few weeks, then no snacks… Good luck!
A1)Standing single arm dumbbell triceps extension: 10lbs X10, x10
B1) V-Squat Hammer Machine (facing away from pads): -some warm up sets, then 254lbs x8, 284lbs x10, x9, x8
C1) Standing dumbbell 3-way raise 25lbs ea: bent over lateral raise, normal lateral raise, anterior raise: X10, X10 ea superset
E1) Single leg dumbbell RDL: 40bs (opposite arm) skipped
F1) EZ bar preacher curl: 50lbs X10, 90lbs x5, x4, 80lbs X10, x8, x6, x5
G1) Decline sit up (bodyweight) x10, x10
H1) Single leg calf raise of step (bodyweight) X15, X15 ea
Trying. This is a long term thing, cause I need to change my current reaction to stress and how I choose to relax. The lifting workouts are going well, 2-3 x per week, and I would say I’m relatively strong. Less walking and activities outside of this, which I can also make time for.
