Sorry man. I cannot stand the fact that people ruin others good, hard working efforts. It’s wrong on every level.
Fix it and move on. At least the house will be more secure once people live in it.
Looking great. I concur stay the course for another 6 ish weeks and hit a leanness PR.
Gah, that sucks. I hope they catch that guy.
Damn J, sorry to hear that. I hope your insurance covers most of it.
Not worth a claim.
sorry to hear about the break in, hope your week turns out better
You are definitely looking lean man. I can tell a big difference. And sorry about that guy breaking in to your property
(lunch break session, shorter than I’d like)
OHP
bar x 10
95 x 10
105 x 8
115 x 6
125 x 4
135 x 2
superset with
LYING LEG CURL
70 x 12
100 x 10
110 x 8
120 x 8
130 x 6
140 x 4
LAT CABLE RAISE
20 x 11, 10, 10
superset with
SL DB RDL
35 x 15 x 2 sets ea
FRONT PLATE RAISE
10 x 25
10 x 25
20 x 10, 10 x 10, 5 x 10 dropset
superset with
CABLE PULL THROUGH
130 x 15
150 x 15
The shoulder stuff felt good but my hamstring work was lacking. SL DB RDL’s didn’t feel good on my left hip. I only did them because they had me do them at PT. Perhaps I used too much weight. Leg training continues to elude me…
Woke at 214.0 lbs – new low! I’m pretty excited to see 214.0 this morning because last night was dinner with my parents. My mom made dinner and I have no idea how many calories it had. I was hoping it was pretty low on the spectrum because it was crock pot chicken chili, but it had a brick of cream cheese in there somewhere. I was starving and had two bowls of it and thought I’d overdone it.
I think I’m going to go back to the four day version of Tried & True, but I’ll run it more frequently than four days a week. I don’t think I like having designated days for the week. I missed Friday’s session so I did it yesterday. Yesterday was supposed to be arms only, but if I do them today it’ll had an adverse effect on tomorrow’s session. I think I’m just going to rotate through the four days and do whatever is up next.
The only exception will be leg day. I’ll either have to leave that as a Wednesday thing or just plan accordingly, because I can’t do that workout on Saturdays or Sundays. My wife gets up early to run so I can’t get up and go to the gym (not that I want to get up at 0400). And in my current condition, I don’t think I can accomplish much with my barbell only setup in the basement. I’m not sure if I’ll just do legs every Wednesday and rotate everything else or if I’ll plan the week accordingly. I could throw in a day off or skip one to make sure legs fall during the week.
I’m also going to talk to my PT about my leg training. I’m having more pain than I’d like in my hip. I don’t think the ache is subsiding like I’d originally thought. One thing I may have forgot to share is that the PT said he didn’t think he was going to be able to help me with my hip pain; he can only address the weakness in the muscles around the joint. The pain is deeper and may require more than PT.
I’m getting a little antsy about that. If I’m going to have hip surgery again then I’d like to do it when I do my shoulder. But I also need to let PT run its course to see if fixing my weaknesses helps my hip. I feel like I’m racing the clock to be able to make a decision about my hip. I also have to wait for that bone to stop growing and I haven’t had any imaging done recently to see if that’s happened.
I guess I could put off the shoulder surgery (even though summer is the best time for that) to match my hip’s timeline.
Anyway, in the meantime I’m considering just using the leg curl machines and doing bodyweight lunges and RFESS for leg training. I could sprinkle it in throughout the week since it’ll be way less work than a traditional leg day. That combined with my cardio machine workouts should be sufficient to maintain my leg muscle mass.
Hey, @jackolee has that sweet leg machine he just bought, and Dallas is only 4 hours south of Wichita. Maybe he’ll set up a time share with you so you can have custody every other weekend, for a small fee… 
Anytime one of you t nationers is in Dallas my gym is open
I think this is probably wise. Maybe stick with just legs once a week and rotate upper body as frequently as you like. I’ve really started coming around to the thought that you won’t progress as long as your injured/ in pain anyway, so it’s all risk and no reward.
As a thought, you could try either single-leg RDL (even unweighted or with a BB in the corner landmine style) just to see if you can teach that hip to balance and get a little backside stretch. If it hurts, obviously don’t, but I like the RDL motion. I’ve also tried good mornings by standing on a band and looping it over my neck - that gets that hip action moving but is pretty stress-free at the bottom.
Great advice and a bit ironic coming from a guy who’s username is Train for Pain. Thank you!
I did this in PT so I thought I should do it on hamstring day with even more weight. I should just keep it light and focus on balance. My right leg is way better than my left.
That’s another good one. Now I just need to find a big band. The trainer at the Y said they have them in the fitness desk and I can use them if I want. I’ll have to see what they have this week.
If you read the program and the two articles he put up together with the tried and true, it states somewhere that you have to have 5 - 8 days between each bodypart.
That leaves plenty of room to make wednesday leg day, and then just rotate the other days as you see fit.
Putting in an rest day here and there.
I’m still debating whether I should do the tried and true or some kind of 531’ing with BBB and assistance as high rep BB.
I’m really hoping that you’ll be able to lift sort of freely without much pain before the end of the year J.
Yep. I remembered this which is why I’ll be fine switching things up just a bit. I’m not really changing much; I’m just going to train when I can and rest when it’s necessary due to my schedule. Work and other things do a pretty good job of throwing in rest days for me.
Me too!
One positive thing is that my lower back feels awesome! I experienced this last year after my hip surgery too. When I can train fully, I tend to hit deadlifts hard. The result (besides awesomeness) is a chronically sore, stiff, and fatigued lower back. Remember, I was doing it twice a week at minimum. When I’m not allowed to deadlift, my lower back feels phenomenal. Very little stiffness. Maybe it’s just me, but I find lower back DOMs to be very unpleasant. It kind of just makes everything I do feel worse.
It’s quiet at work so I stole some time. I started my workout before officially checking out for my lunch break and ended up training for about an hour. 
PULL UPS
BW x 8, 8, 8, 5-1-1-1
LAT PULL DOWN
150 x 10
160 x 8
170 x 8
180 x 6
190 x 6
120 x 21
CABLE ROW
140 x 15
170 x 8
180 x 6
190 x 6
190 x 6
BENT OVER DB ROW
75 x 10 ea x 3 sets
Pull to the hip ala Lee Boyce
BENT OVER REVERSE CABLE FLY
20 x 5 too much
10 x 8
10 x 12
10 x 14
I went back to the locker room to put my stuff back on and realized I didn’t do any high pulls (which are now out) or upright rows so I went back for more.
UPRIGHT ROW
45 x 15
65 x 10
Explosive concentric like a high pull, slow eccentric. Felt good on my traps but also felt bad on my shoulders.
SMITH SHRUGS
115 x 15 x 2 sets
Pause at top, slow eccentric.
Looks like a great workout J.
I’m following closely and I am taking notes.
I signed up for this site when I was headed Ron ranger school or something similar. I thought this sounded tough.
This is my knees with squats. I also never learn from it long-term…
What is tried and true?
Just a body building template. I started following it but I’m kind of back to my old approach of pyramid sets. I like getting close to failure, adding weight and doing it again. I get to train multiple rep ranges and see progression on each lift that way.
I will not be seeing a new low bodyweight in the morning!
Dinner:
Delicious!