It just depends on where your groove is. I can do close grip incline without problems too. I select my grip based on where I want my elbows to go. The further my elbows get from my sides, the wider my grip gets.
Glad hes okay man. I once had pneumomia too and its terrible.
Finally got back to checking on on everyone’s logs today.
Glad to see you progressing well!
I was about to call in a welfare check on you. Welcome back!
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I’m all out of sorts and like 3 weeks behind in my plan. I’ll have to shift things around once I get through this cycle of triumvirate.
BD 5/3/1 W1 D2
RECUMBENT ELLIPTICAL
15 min L5
J ROPE PULL (mTor)
110 x 10
130 x 10
150 x 12 + 20 sec stretch
SEATED LEG CURL (R LEG) (MYO)
85 x 10
100 x 10
115 x 10-3-3-3-2
REVERSE CABLE FLY (MYO)
30 x 12
30 x 12
40 x 6 too heavy
30 x 3-3-3-2
CABLE CURL (mTor)
65 x 10 x 2
80 x 12 + 20 sec stretch
HAMMER SHRUGS (MYO)
180 x 12
230 x 12
230 x 15-3-3-3-3-3 + 15 sec hold
I tried to stretch at the end but all I felt was a grip challenge even with straps.
Slow workout because I didn’t get to the gym til 4:45. I’m not a fan of going at that hour.
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Looks like you’re back at it and making progress. Impressed by your discipline and keeping track of diet (I have never messed with that). Can also appreciate your lack of interest in high rep sets (especially after 100 reps of squats last week lol).
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The fact is that high rep squats and deadlifts suck. It taxes so much of the body; it’s just awful.
I know I can build my legs with other things that are way less demanding, but that’s not macho.
I have to track my food or else I get fat. I’m hungry right now but I’m already over my calories for the day. If I didn’t know that then I’d be tempted to eat some peanut butter.
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I don’t want food but drinking a bed time beer (probably not the best for metabolism lol).
I’m also staying strong in that category as well. I have rum but I’m actually more tempted by my wife’s wine tonight.
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My best conditioning and “look” was still when I was training for performance and explosiveness - rarely went over 2-3 reps for sets of anything, all working sets at 80% or more - no cardio outside of warmup and intervals (maybe 5-10 x 200-300m runs). Was stronger and could run a 5:00 mile at that point too. Probably mostly a function of higher volume and less travel - was during my “if it flies right, it probably looks good” phase. I was 205 vs my current 215-220. Squats were probably a little weaker, all other lifts were stronger.
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I haven’t really let myself get back to 240 lbs since I cut down to 225 in 2006. I’ve been close following a dirty bulk but I hated myself and cut back down immediately. Since I haven’t done it right I’m not sure how I’ll look and perform at that weight. I’m hoping for that “swole” look with some increased strength.
Swole–big muscles that distract people from the fact that you’re not 12% body fat.
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1.23.18 Day 35 of Recovery
Woke at 218.4 lbs.
Yesterday’s Nutrition
3440 calories, 394g carbs, 113g fat, 239g protein.
I was about 200 calories over and I went to bed and woke up hungry. Maybe I’m still low on my maintenance calories. I’m also lifting 6 days a week so maybe my body just needs more fuel.
We’ll be at home most of the day again. I’m going to take my daughter to gymnastics at 10:30 and just keep my boy with me while we watch. He can’t do much damage as long as he doesn’t go in the Kid Zone and cough on all the toys. We’ll be coming straight home when class is over and I’ll have to wait till this evening to lift again.
Today will be my 12th day in a row of lifting. I might actually be a bit worn out. I’ll take Thursday or Friday off.
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I’d be happy to be 225 at 12% vs walking around at 215 with 18% lol.
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Who wouldn’t? I’d be happy if I could be 240 and 13%! But I’ll settle for 15% body fat at that weight…which could actually be 17% because who the hell knows what an accurate measurement looks like?
I disagree. I really like the high rep stuff! I’m a little off in the head though 
But, I like the # on the bar increasing too and hitting bigger numbers each week so I have to live with less reps and learn to grind in the lower rep ranges.
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I don’t even like doing 20 rep squats with 135. I’ll do it but it causes anxiety leading up to that set.
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BD 5/3/1 W1 D3
RECUMBENT ELLIPTICAL
15 min INTERVAL L5/L10 + 2 min cool down
Yes, I’m excited about the interval. I’m starting to add resistance and build this leg up again.
SMITH OHP (5/3/1 R/P)
105 x 8
115 x 5
135 x 5
150 x 5-1-2
LEG PRESS (R LEG)(MYO)
180 x 10
270 x 10
340 x 14-3-2
OH ROPE EXTENSION (mTor)
100 x 10
110 x 10
110 x 9
MACHINE OHP (MYO)
80 x 10
80 x 14-3-3-3
Bonus exercise
The last two nights I’ve had trouble getting on the machine fly/rear delt machine so I did this while waiting.
MACHINE FLY (MYO)
120 x 12
140 x 10
160 x 11-3-2
These workouts are taking way too long and it’s all because I’m at the gym at the peak time. Luckily I’ll be back to normal tomorrow.
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1.24.18 Day 36 of Recovery (5 Weeks Post-Op)
Woke at 219.6 lbs.
Yesterday’s Nutrition
3264 calories, 416g carbs, 81g fat, 234g protein.
BD 5/3/1 W1 D4
RECUMBENT BIKE
15 min interval L5 3.89 miles
NEUTRAL PULL UPS (R/P)
10, 8, 9-2-2-1
SMITH SL RDL (MYO)
105 x 10
125 x 10
145 x 8-3-3-2
CABLE ROW (mTor)
120 x 10
140 x 10
140 x 10 + 20 sec stretch
SEATED DB SHRUG (MYO)
120 x 10
120 x 10
120 x 12-3-3-3-3
INCLINE DB HAMMER CURL (mTor)
15 x 10
20 x 10
20 x 12 + 20 sec stretch
Unfortunately my final set is still broken. I’m a wuss and had to let my arms hang and completely relax after the 8th rep… and again before the stretch.
I hadn’t used my full two hours in the Kid Zone so I had time for some more cardio. This is counter productive to gaining weight but it is also a good workout for my bum leg. I can always eat more 
RECUMBENT ELLIPTICAL
13 min Interval L5/L10 + 2 min cool down 2.85 miles
I failed to really do any rehab other than the cardio machines today but I’ve been doing good. I don’t train any other muscles every day of the week so surely it’s OK to take some days off for recovery and growth…right?
Tomorrow will probably be my first day off in two weeks except for my PT appointment. My body is ready for it.
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