pics look great bro! You’ve got a lot of ink done!
ddot76
Thank you for stopping and writing, I appreciate it. I would agree with your exercise selection and those have been my focus for a long time. Your back looks freaking incredible, good work.
mrodock
Yeah, that 90 min massage sounds so lovely right now. The closest I come at this FOB is a small massage after a hair cut and even that is great. Not to sound too desperate or weird, but if you’ve experienced not having human contact for long periods of time having female hands on you for a hair cut and a small massage feels better than normal under those circumstances. So this massage will be phenomenal…I hope.
Alpha
You are way too kind bro, I feel like an idiot for being so undeveloped after training for so damn long. If you have any criticism’s please feel free. I think I lifted more weight as a Jr. High student than I do at near 33 now. ugh! The ink, yeah, I am invested in a tattoo shop, it is awesome and my brother Tim Dunn does all my work for free. The shop and Tim have been featured in Savage magazine and we have had people travel to the shop from other states. I’m not done and most of the tatts are unfinished. It does pose a problem with recognition and this is the reason my profile is set to private.
Yesterday was a fat load, today is half a fat load day and then it will turn into a higher protein night. I’m experimenting with my diet based on the current discussion in Thibs QandA session and these articles:
http://www.elitefts.com/documents/dietary_fat_loading.htm
http://www.elitefts.com/documents/dietary_fat_loading2.htm
Today’s training will have to wait until tomorrow, the gym is being cleaned today and tomorrow will be a higher carb day all based around training.
I’d like to scream fuck at the top of my lungs right now.
Last night I went to MMA practice and we were doing jujitsu at the end of practice I rolled, my opponent was trying to control me by my head and I strained a muscle in my trap it runs all the way down from the top of my neck to the end of my scapula. Electro stim last night and some today, we’ll see how it goes. Doesn’t feel too bad right now, I’ll not be training today GRH!!! Hopefully, I’ll be back in the swing of it Monday. I can not tell you how frustrating this shit is.
I really enjoy MMA, but maybe I need to stick with lifting or just never rolling. My technique is getting good. The teacher can whip my ass in rolling, the other purple belt in Jujitsu is who I wrestled and he is young and strong, I tapped him out first with a choke and he tapped my second with a shoulder lock. It took me very little time the first time, we rolled forever the second time and I messed up and gave him something. If we were punching too…it would have been over very quickly.
[quote]Free2Be wrote:
I’d like to scream fuck at the top of my lungs right now.
Last night I went to MMA practice and we were doing jujitsu at the end of practice I rolled, my opponent was trying to control me by my head and I strained a muscle in my trap it runs all the way down from the top of my neck to the end of my scapula. Electro stim last night and some today, we’ll see how it goes. Doesn’t feel too bad right now, I’ll not be training today GRH!!! Hopefully, I’ll be back in the swing of it Monday. I can not tell you how frustrating this shit is.
I really enjoy MMA, but maybe I need to stick with lifting or just never rolling. My technique is getting good. The teacher can whip my ass in rolling, the other purple belt in Jujitsu is who I wrestled and he is young and strong, I tapped him out first with a choke and he tapped my second with a shoulder lock. It took me very little time the first time, we rolled forever the second time and I messed up and gave him something. If we were punching too…it would have been over very quickly.[/quote]
I would advise to rest, ice and whatnot except that I never follow that advice myself. Do you have someone there that can treat you? Didn’t your mother ever tell you not to roll around on the floor with boys? Mine did. I didn’t follow that advice either. I hope you sort it out quickly.
[quote]Free2Be wrote:
Not to sound too desperate or weird, but if you’ve experienced not having human contact for long periods of time having female hands on you for a hair cut and a small massage feels better than normal under those circumstances.
[/quote]
I’ve certainly been there!
ouroboro_s
Thank you for cheering me on to do what is right. I really have no choice, my neck/traps/upperback never get better without rest. Thankfully the electro stim do wonders for me and it is already healing after a few days. Monday should be good for training. It was tough to skip a day when I’m only in the gym three days a week as it is. I’m trying to get smarter with age and not more hard headed. As for rolling on the floor with boys, I’m sure the rolling you were doing was different than what I’m doing. Why don’t girls want to roll with me? I’ve got to find that huge defect!
mrodock
I’m glad to hear I’m not the only one! 
Tomorrow is gym time and I look forward to hitting some new PR’s. I’ve been experimenting with some of the nutrition guidlines being put forth by Thibs in his through the end of May QandA, I want to have a higher LBM and gain weight. We’ll see how it works. Basically I’m cycling protein, fat, and carbs. The carbs are mostly on training days and in the training window. The fats give me lower protein and lower carb days to hopefully help the body use protein more efficiently and to burn fat more efficiently. If it works I’ll be adding muscle and losing fat, hopefully staying healthier. I think we all probably want that. I don’t mind being as fat as I am, but am not too keen on getting any fatter. I do want to get back to 250lbs and beyond. This is very difficult to do without getting much fatter here. Part of the reason you see Alpha drinking so many protein shakes I’m sure. That will basically be what I’m doing, but less scoops and more fish oil on my fat loading days. I also eat bacon, sausage and pork rinds on the higher fat days. I eat solid meals every night and have plenty of veggies then too. I also eat fruit on my higher carbs days.
I’ll take pictures in a few weeks and you can all tell me if I’m improving body composition.
two things brotha:
one: If I were you I wouldn’t give up the jits, it can count as some NEPA for you, and it will make you better all around at your work…It may even save your tail someday, you never know. I have fallen off a lot because jitz is DEFINITELY a perishable skill, and now that I can’t really roll it kills me to even think about how i am just getting worse and worse… In your and my line of work every tool in our proverbial tool box is a good one to have.
Two: I am real interested to see what happens on this diet. If I were you I’d take before pics and measurements, then stick to it ABSOUTELY strict for 2 weeks and reassess. At which time you will know weather to ditch it or keep it up. Either way I am proud of you for using yourself as a test subject!
You are doing great bro, Keep it up!
[quote]Free2Be wrote:
I also eat bacon, sausage and pork rinds on the higher fat days. [/quote]
Why not eat extra virgin olive oil, coconut oil, and raw walnuts for fat instead?
Alpha,
You are right I shouldn’t give up jits and won’t, just hate getting injured.
Unfortunately I have no way to take measurements, but have taken pics and I’ll update in two weeks.
mrodock
Those choices for fat would be outstanding, but most companies won’t send those items to us here. I’ll bring some back with me from my vacation and actually used to have the olive oil and the coconut oil on hand, but ran out and didn’t bring any back with me last vacation. Good idea, thank you.
Training today
alternate db curl 30’sX18,7,7 ea arm so obviously I’ll move to 35’s next time with reps being over 30
Reverse EZ bar preacher curl thick bar + 10 ea sideX9,5,3 I can also move up on this exercise next time with reps over 15
Seated calve machine 45’s ea side DC styleX15 each leg
Deadlift 295x8,7 straight sets
Reverse Lunge 2 25lb db’s x8,8 straight sets 0lbsx20 each leg
I’ll go up in weight with all exercises next time this session comes around. That will be good.
Wednesday is a new session and Friday I start my first repeat (actually repeated one too early already) and so I get to improve my numbers on that. That is both scary and exciting.
I can tell you that my body is getting used to going all out for my rest pause sets and is not holding as much back. I do think we teach our bodies to hold something back and that we have to teach them to hold less back DC does a great job with that.
We hold less back on the low rep work, but still save for the next set and we hold a hell of a lot more back in higher rep multiple sets. These two things are why going low reps to high reps takes a few weeks to adapt to and vice versa. We are teaching our body to adapt differently to different training styles.
DC teaches your body not to hold back and to give it all no matter what your rep range, I’m able to power through even when it hurts and even when it feels I should stop my set, this is a good thing for this protocol and should lead to rapid improvements.
I’m not saying everyone is like this, but I can tell you that is how my body responds.
Last nights MMA action was stand-up. We did 5 rounds of 3 minutes each. I was really good until the middle of round three, then I started to die in round 4, but it felt great! I loved it. The stand-up was a great break for my neck and we’ll be doing stand-up all week. Between that and training I’m sore as can be today. I’ll be moving some boxes today so that should loosen me up. Take care folks, I hope all is well.
[quote]Free2Be wrote:
Last nights MMA action was stand-up. We did 5 rounds of 3 minutes each. I was really good until the middle of round three, then I started to die in round 4, but it felt great! I loved it. The stand-up was a great break for my neck and we’ll be doing stand-up all week. Between that and training I’m sore as can be today. I’ll be moving some boxes today so that should loosen me up. Take care folks, I hope all is well.[/quote]
Sparing is SO different that ANY other kind of cario isn’t it? Guys that work with me can run 4:15 miles, yet when we start banging, they get wasted in the first 2 rounds…
Keep doing what you are doing–it is going to pay off HUGE for you brother
Alpha
You are very right my friend and the teacher always tells the class how my strength would fall off quickly in a fight, he says cardio is the key. He seemed very confused by my fitness level Monday. Most guys were whipped by the 2nd round. I was pretty damn strong till the end comparatively. What he does not understand is that I train as if my life depends on it and I never fully recover between sets, therefore training is much like a fight. The teacher is a cross fit geek. Most the blackwater and SF guys are. The teacher is strong, but he used to weight 280 and squatted over 500lbs for reps by his own admission and as weak as I am I can over power him, but he could probably still kick my ass FOR NOW. 
I hold my strength back in order to get better technically only matching my opponents strength, this allows my conditioning to be or seem rather good. Thank you for the input, I enjoy your prodding and your insight.
6-03-09
Today I did this for my Para-training nutrition:
2 Metabolic Drive bars 1 hour before training
3 scoops Surge Workout Fuel 30 minutes before training
3 scoops Surge Recovery 15 minutes before training
12 oz of orange juice and 5 grams L-leucine half way into training
2 scoops Grow! whey 15 minutes after training +1 banana and 1/2 grapefruit
2 scoops Grow! whey 90 minutes after training
I’ll certainly have to get used to so much in my stomach during training, I hated that.
Medium incline DB Press 50x21,6,5 This was a huge surprise, I’ve been very disappointed in my numbers but this was good, last time I did flat db bench it was 60x15,5,4, so this was great for incline! (32 reps weight goes up)
L-Raise 20x15,8,6 (29 reps, weight goes up at 30 reps)
Floor Press 55x12,5,4 disappointed (21 reps, 9 reps to improve at this weight)
Lat Pull-down squeeze and pause at chest 120x15,7,7 (29 reps, weight goes up when reps over 30 for machines)
Rack Pull above knee disappointed 2x8 405lbs straight sets weight goes up next time
This was an exhausting session. I was super sore all over yesterday from training both weights and sparring, I’m sure this has a lot to do with my numbers after the first two lifts.
One a very positive note, I’m improving in strength and my body composition is improving. My love handles are disappearing and I think you will all be surprised at that difference in my next set of pictures. I’ll take them next Wednesday.
Wednesday night we rolled and I pulled a muscle in my neck again. I was hoping to be able to train today, but that is not happening as I can not even move my head, I can also feel a lot of scar tissue build up and that sucks. I’m not rolling for at least a week, but I’ll hopefully train Saturday or Sunday.
I’m doing the electro stim and icy hot along with self massage. We’ll see what happens. I’m tired of this shit! I go on vacation in less than 3 weeks and am looking forward to that. I get to see my kids for three weeks and then off to Belize. Woo Hoo.
Today was decent, my neck still does not have total range of motion, but was such that I could train. The training was beneficial rather than hurtful.
Barbell curls 95lbsx7,3,3 +1 rep added from last time
Hammer curls 25lbs db’sx16,6,6 last time it was 20lbs db’s an improvement of +2 reps next time will have me move up in weight
Hip sled calves 1 Legged 1/45 per side 10 reps after 6 were negative only, this is crazy pain and if a 5 rep improvement over last time
1 leg dl from 3rd pin 155x8,8 straight sets, 1 set better than last time
Front squat 155x8,8 straight sets then 135x12 bw x8 immediately upon failure at 12. (Last time I did 135x8 and 95x20) significant improvement
I’m improving and that is what matters here, my diet is also improving and I hope to make my three training sessions this week rather than being halted by injury. I’m using electro stimulation several times a day.
Tuesday will be my next session.
I like Thibs protein pulsing and peri-training nutrition so far and only need to adapt to my stomach being full during training. This is a very difficult thing for me to do at this time, but I’ll adapt soon, the body adapts to almost anything within three weeks from my experience.
DC training is fun and I’m seeing results and enjoying it at the same time, I love setting new PR’s every session and I expect that to continue for a long time. I expect to be much much stronger 12 weeks after I come back from vacation, that should be mid October and I expect to be over 235lbs by years end.
EDIT: some grammer/spelling mistakes…
6-09-09
Still improving, neck almost 100%, going to MMA practice tonight.
Incline 165x8,4,4 (this was 10lbs more than last time and I can go up another 10 next time)
Seated DB OH press 45’sX9,4,4 +2reps from last time (I need to get 30 reps before the weight goes up, obviously this will take awhile)
Reverse Grip BP 155x9,4,4 +6reps from last time (I finally got the hang of this exercise up 10lbs next time)
Chin-up BWx10,3,3 +2reps from last time (adding 2.5lbs next time)
1 arm db row straight sets 70x11,11 a lot of rest between sets 1 and 2
All exercises except db rows were rest paused with 15 deep breaths between sets. Basically an extended set as DC calls for. The stretches hurt just as bad as the first time I did them. I have added a few pounds since starting this. New pics will come this week being that I want to ensure the diet and the training are working. I don’t usually take pics all the time like this. I am trying to add mass so I am not too concerned with putting on a little fat. Being that I’m fat already, I don’t want to put on too much more fat.
I’m really looking forward to vacation, but I won’t get many chances to train except throwing some kids around daily. I really wish that I would have the chance to train, things are progressing so well right now. I love DC training although it is tough to only be in the gym three times a week and nothing is ever super sore except the legs. My body is adapting to this training and despite what a lot of gurus say, adaptation is good, it allows you to get stronger and therefore improve. The stretching really does change the shape of the muscle imo. I know it sounds nutty, but the stretching does something, things look different!
I just read through your log and I am impressed, lots of hard work.
way to get back into it nice work.
Stick it out with the BJJ- it can really help with mobility and the dreaded word
fitness
kmc
Looking good Free! You seem to be making pretty steady progress in terms of progression.
Besides the neck, how does the rest of the body feel?
kmcnyc - I’m truly honored that you would read through the whole thread, thank you for the compliment, it is really nice to have people stop by and comment. I love the BJJ and Kickboxing. I really wish that I could roll harder. I’ve decided to basically stick with the technical work until my neck can get more supple. You are absolutely right about the mobility and fitness. I’m a huge fan of both!
ddot76 - Thank you for the compliment man, it means a lot! Other than my neck I have a few aches and pains in the joints, but the low volume and low frequency of training allow the joints to feel much better than they have in many years. Also, the way I adapted the program for more unilateral leg work allows my low back to stay nice and healthy.
Tonight was BJJ, the instructor is being moved for a month and so we have a younger guy who is pretty damn good teaching the class. I enjoy his instruction, I’ll learn a lot from him and he is a good kid.
[quote]Free2Be wrote:
Tonight was BJJ, the instructor is being moved for a month and so we have a younger guy who is pretty damn good teaching the class. I enjoy his instruction, I’ll learn a lot from him and he is a good kid.[/quote]
I’ve always enjoyed having a different instruction from time-to-time. You just can’t get too caught up in the differences between what they teach. See what works best for your body.
Hope you have a blast on your vacation!
[quote]Free2Be wrote:
I can tell you that my body is getting used to going all out for my rest pause sets and is not holding as much back. I do think we teach our bodies to hold something back and that we have to teach them to hold less back DC does a great job with that.
We hold less back on the low rep work, but still save for the next set and we hold a hell of a lot more back in higher rep multiple sets. These two things are why going low reps to high reps takes a few weeks to adapt to and vice versa. We are teaching our body to adapt differently to different training styles.
DC teaches your body not to hold back and to give it all no matter what your rep range, I’m able to power through even when it hurts and even when it feels I should stop my set, this is a good thing for this protocol and should lead to rapid improvements.
I’m not saying everyone is like this, but I can tell you that is how my body responds.[/quote]
I think this is precisely why you are doing the right program. It is difficult to feel really motivated to train if you feel as though you can’t go all out, yet going all out is what has caused injury in the past. DC allows you to push through your limits WITHOUT killing your body as the 90%+ work was doing. Things are looking real good, hope you can figure things out with your neck.