Hmmm… might have to give this a try. I would have thought that as the bicep gets pumped and wants to contract more that it would make full extension on the chest exercises more difficult. Maybe that’s the point and more difficult is better.
In the past, I always did chest/shoulders/tris. The Tried & True template puts biceps with chest. I used the same mindset as you - chest is hitting tris so why not finish them off?
I’m just going with the template as a change. This let’s me spend more time on back exercises since I don’t have to do back & bis. I’m also hitting tris with shoulders so they’re still on a pressing day.
My brain keeps drifting towards a push/pull/lower split but that would have fixed days. The whole reason I dropped the arm day and went to this was so that didn’t happen.
Where’s the fun in that? My calf feels pretty good and I didn’t really notice it while playing Monday. I walked away because there were too many people and it was unorganized.
20+ people, two courts, but everyone wanted to play on one. It’s like they think it’s the special court so they’d rather sit for two games than go use the other court. It drives me nuts.
I’m going early today so I can get in on the first game with the old guys.
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Literally no fun at all.
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Random thought!
I train to look good and I want to play sports.
My hip sucks. My joints are 34 years old and basketball isn’t friendly to them. I don’t really care though.
But here’s the thought - my PT told me that for every pound of bodyweight lost, there is 40 lbs LESS pressure on the knees when running. 40 lbs per pound of bodyweight!
I intentionally gained 30 lbs last year. I unknowingly added 120 lbs of abusive pressure to my knees! I’m guessing the other joints felt equally offended by that.
Keeping the fat loss train in motion for another 10 lbs! Look out, world! Here comes a toothpick with a six pack! 
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By that metric, it would be 1200 pounds, not 120 pounds!
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That is correct. I have no idea how I blew that one.
Basketball
Today was actually a good day. I only sat out one game and got over an hour of playing time. I’m not at 100% still. My vertical disappeared again.
It was a good day and lots of energy was burned. I’m about to finish my late lunch and I’m sure I’ll be looking forward to my early dinner soon.
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Is the lack of vertical from your knee issue, or hip? Combination of the 2?
I consider them to be the same. Today I could tell it was the hip. I had a little pain when I tried to dunk between games but didn’t notice it much while playing.
I’m beginning to wonder if I’ll ever be normal again. I know I have a bit of anterior femoral glide, but I no one has told me if that’s a permanent problem or if it’ll stop once we get the muscles retrained.
It’s a good thing today was fun, because I’m going to go ahead and shut it down for a while. My hip/knee aren’t really getting much better. I feel stagnant in terms of strength and pain.
I’m going to do a new leg workout. It’ll be like yesterday but probably without leg press. I’m going to try the trap bar deads but I’m not expecting those to stay either. I did some box step downs at PT so I can include those to help satisfy my performance itch.
Cardio will be limited to bike and elliptical. I’ll see where that gets me. Part of the recovery process for IT band syndrome is rest. The IT band is inflamed.
I feel like the PT should start having a positive impact soon. I guess I just need to chill out and let it work; however, the PTs haven’t told me to stop playing basketball. My only limitations seem to be geared towards the femoral glide.
I went over my calories for the day but I was starving. I was a few calories over after dinner and I just had 3/4 a cup of oatmeal with half a scoop of vegan protein. I felt like I needed the extra food. My fingers are crossed that I’ll see 213 on the scale in the morning but I’m not really expecting it now… I guess I’m actually still under my maintenance calories for the day so I shouldn’t beat myself up too much.
As long as the pain is about the same, you should be doing fine.
I would ditch the dunking between games for a bit. I kind of knows it’s fun and that’s what to do between games.
But it seems that a couple of times you’ve written that after dunking doing vertical stuff you’ve been in pain after that.
Keep at the basketball J. It fuels your mental state.
3.28.19
Woke at 215.6 lbs 
This isn’t like showing off and trying to do tricks. I just jumped up to see if I could still dunk. Barely made it; didn’t try again.
Shoulders & Triceps
OHP
45 x 10
65 x 10
95 x 10
105 x 8
115 x 5
dropset on final set
125 x 3
105 x 5
85 x 5
65 x 7
45 x 12
LAT CABLE RAISE
10 x 15 x 3 sets
DB OHP (not much left in the tank for these)
30 x 10
35 x 8
40 x 6
45 x 4
50 x 3
OH ROPE EXTENSION
90 x 15
90 x 15
dropset
90 x 7
70 x 7
50 x 7
superset with
INCLINE DB REV FLY
15s x 15
Didn’t like this, switched to
BENT OVER REV CABLE FLY (rear delt emphasis)
10 x 20 x 3 sets
CABLE PRESS DOWN
110 x 10F/10B/10T
dropset
110 x 15
90 x 10
70 x 30
This took about 40 minutes. I was on my “lunch break” and was lucky enough to get a few extra minutes. I don’t need any special tempos or mind tricks to hit my delts. The right muscles are burning and filling with blood so I won’t be fooling around with constant tension or slow tempos or anything like that on shoulder day again (like I did on 3.15.19).
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Also, stepping on the court and not trying to dunk is like going to the gym and not picking up a weight. It’s just tough to resist.
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Its frustrating but oh so satisfying when it goes the other way going down 2 lbs for no reason, just as easily tomorrow you could be 213. The body is a fickle beast
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I know. I was stuck at the same weight for like eight days straight before my last drop. Ya know, it’s pretty sad, but I find myself looking forward to my morning weigh-ins. I’m anxious to see the numbers drop and some days it’s a kick in the pants when it doesn’t drop (or in today’s case, goes up).
Tomorrow is my daughter’s sixth birthday and we’re having pizza and cake for dinner at our house… Saturday will not be a good weigh-in.
Used to down whole large pies like nobody’s business, its been at least a year but after I lose this last couple pounds I owe it to myself.
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If you can’t celebrate your kids birthday, when can you celebrate?
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I’m trying to learn how to celebrate reasonably. I used to eat whole pizzas as well, but I need to find middle ground. I’m usually all or nothing with pizza. I learned that ordering mediums helps. I eat the same number of slices either way.
But I’m considering going with the monsterous 29" diameter pizza from the local sports bar… It’s cut into tiny squares.
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The answer has been on the site since 2012!!!
Spoiler: low frequency training works over the long haul and does a better job of building muscle. It’s also probably better for people with injuries.
All of the pros for high frequency training seemed to be geared towards strength athletes or power lifters.
Happy birthday to your daughter. Hope you all had a great day.
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