Did a couple sets of light squats to stretch my legs a bit as they are really sore.
30 minutes of medium pace walking on incline treadmill.
21.08.2013 (7:00am)
Rotor cuff work: 4 sets
Shoulder mobility work : 1 minute
Cable flye (set the cables just underneath shoulder level and turned my palms upward a bit which seemed to elevate the stress on my injured shoulder)
10 reps
10 reps
10 reps
10 reps /drop weight/ rep out /drop weight/ rep out /drop weight/ rep out
Chest was pretty pumped which is quite rare
Dips
10 reps
10 reps
? reps
Bench press / dumbell flye superset
60kg x 10 reps / 17.5kg x 10 reps
60kg x 10 reps / 17.5kg x 10 reps
60kg x 10 reps / 17.5kg x 10 reps
65kg x 10 reps / 17.5kg x ? reps
Tried to do a few press-ups after that but only managed to get one as my chest was pretty fucked
The diet seems to be getting easier now, i’ve upped my daily protein intake by about 30g today and increased my fat intake by roughly the same amount
Daily protein intake: 350g a day, being a lot more strict and accurate now about my protein intake, keeping it at 50g with each meal
Daily fat intake: 125g a day, upped it a little bit from last week
Daily carb intake: 28g a day from brocolli and under 10g from nuts… that might be too many carbs for ketosis but fuck it, i need my veg
Daily fibre intake: It seems to be around 20-30 g a day from the brocolli and nuts
[quote]strongmanvinny wrote:
Remember to take things slow with the increasing of weight. It’s tough on the ego, but will pay off in the long run.[/quote]
That’s the plan, want to make a slow and full recovery toward the end of this year and then bulk up over the winter
Gonna swap brocoli for spinach in my diet, this will reduce my daily carb intake from about 25-30g (if you subtract the fibre content from the carb content in brocolli and nuts) to under 20g, probably going to feel even weaker. I’m already feeling extremely slugish at work and the DOMS from my monday leg workout are surpisingly still active which makes walking an even bigger pain in the ass. strangely my overall body strength has stayed at a pretty even level.
Deficit Deadlift speed work (stood on a 20kg plate while wearing oly shoes)
100kg x 3 reps
140kg x 3 reps
160kg x 1 rep
170kg x 1 rep
180kg x 1 rep
190kg x 1 rep (very easy and fast)
Then did some partial deadlifts but they didn’t feel very beneficial.
24.08.2013
Rotor Cuff work (3 sets)
Clean and Press
70kg x 1 rep
80kg x 1 rep
90kg x 1 rep (pretty easy)
Can’t remember what else i did
25.08.2013
Just did a short and light 30 minute session before my Carb Nite
Carb-Nite: 1 XXL pizza, 8 krispy kreme doughnuts, some wedges, 3 litres of milk, some cake, a protein shake, some ice-cream and before bed i had loads of spinnach for some extra fibre to keep everything moving.
Tips for next Carb-Nite: while having pizza do not drink 3 litres of milk… i think it caused the dough to expand in my stomach and nearly threw up afterwards… also need to make sure i eat more sugary carbs next time as the plan was to eat 12 dougnuts and a tub of ice-cream as well as the pizza but i ran out of space… well it’s something to shoot for next time lol
26.08.2013
Deadlift (no belt, wore oly shoes, dead-stop reps)
100kg x 3 reps
140kg x 2 reps
180kg x 2 reps
200kg x 1 rep
220kg x 1 rep (easy and no hitch)
240kg x 1 rep (PR for no belt! easy of the floor and then a bit of a struggle to lock out but no hitch which is good
180kg x 10 reps (last 2 were hitched and had a rest-pause of 10sec in between, was pretty fucked from the 240kg dead)
Good-morning (no-belt)
60kg x 5 reps
80kg x 5 reps
100kg x 3 reps
110kg x 1 rep (had more in me but the rep felt lousy)
Then did some dumbell/barbell shrugs and some hammer curls with 35kg dumbells
Deadlifts without a belt are starting to feel very strong, i sorted my form out now and my core is feeling very strong, i’ll try to break this PR by 2.5kg next week
I have no idea how i’m going to get through todays leg session… energy levels have dramatically decreased since going back into ketosis and i keep getting this annoying headache
Squats (no-belt)
60kg x 2 reps
100kg x 2 reps
140kg x 2 reps
160kg x 2 reps (omg, this set was shit)
140kg x 8 reps
Squats are like my kryptonite, i just can’t fucking do them for some reason… might have to work intensively on my mobility for the next 2 weeks or so as that is what’s probably restricting me from getting into proper position.
Leg-press (no wraps)
300kg x 10 reps
400kg x 10 reps
500kg x 6-7 (can’t remember which one)
Lunges
60kg x 5 reps
100kg x 5 reps
120kg x 1 rep (PR, don’t think i ever tried 120kg with no belt)
Worked on my squat technique a bit while having my post workout protein shake.
I’ll be keeping tabs on how the surgery stuff goes man. Sorry to hear about all that. Better to just get the surgery though and get on with things, because that injury is definitely costing you right now. Here’s to a swift recovery.
If you don’t mind me asking how’s your insurance? MRI’s and surgeries are expensive business… I sorely hope I don’t have to go too far down that road.
[quote]csulli wrote:
I’ll be keeping tabs on how the surgery stuff goes man. Sorry to hear about all that. Better to just get the surgery though and get on with things, because that injury is definitely costing you right now. Here’s to a swift recovery.
If you don’t mind me asking how’s your insurance? MRI’s and surgeries are expensive business… I sorely hope I don’t have to go too far down that road.[/quote]
Insurance seems to be covering the x-ray, mri and the surgery, the only issue is that it’s taking fucking ages… hopefully you won’t have to go through it yourself
[quote]csulli wrote:
I’ll be keeping tabs on how the surgery stuff goes man. Sorry to hear about all that. Better to just get the surgery though and get on with things, because that injury is definitely costing you right now. Here’s to a swift recovery.
If you don’t mind me asking how’s your insurance? MRI’s and surgeries are expensive business… I sorely hope I don’t have to go too far down that road.[/quote]
Insurance seems to be covering the x-ray, mri and the surgery, the only issue is that it’s taking fucking ages… hopefully you won’t have to go through it yourself[/quote]
Keep a level head man, I’m going through some stuff similar to that as well, so you are not alone.
[quote]csulli wrote:
I’ll be keeping tabs on how the surgery stuff goes man. Sorry to hear about all that. Better to just get the surgery though and get on with things, because that injury is definitely costing you right now. Here’s to a swift recovery.
If you don’t mind me asking how’s your insurance? MRI’s and surgeries are expensive business… I sorely hope I don’t have to go too far down that road.[/quote]
Insurance seems to be covering the x-ray, mri and the surgery, the only issue is that it’s taking fucking ages… hopefully you won’t have to go through it yourself[/quote]
Keep a level head man, I’m going through some stuff similar to that as well, so you are not alone.
Never become effete.
[/quote]
Thanks man, injuries are always a bitch… you got some type of issue yourself?
[quote]csulli wrote:
I’ll be keeping tabs on how the surgery stuff goes man. Sorry to hear about all that. Better to just get the surgery though and get on with things, because that injury is definitely costing you right now. Here’s to a swift recovery.
If you don’t mind me asking how’s your insurance? MRI’s and surgeries are expensive business… I sorely hope I don’t have to go too far down that road.[/quote]
Insurance seems to be covering the x-ray, mri and the surgery, the only issue is that it’s taking fucking ages… hopefully you won’t have to go through it yourself[/quote]
Keep a level head man, I’m going through some stuff similar to that as well, so you are not alone.
Never become effete.
[/quote]
Thanks man, injuries are always a bitch… you got some type of issue yourself?[/quote]
Yeah, been having issues with my hip/SI for a while now. Things are going well though since I’ve been slowly recovering and building back up.
100kg x 3 reps
140kg x 3 reps
180kg x 2 reps
200kg x 1 rep
220kg x 1 rep (not as fast and strong as last monday)
240kg x f reps (got it past the knee’s so could have hitched it but want a clean lift like last week)
185kg x 10 reps (needless to say it was rest-pause from rep 6)
It was so hot and stuffy in the gym today which didn’t really help me get a new PR, going to go easy from wednesday untill next monday and foam-roll vigorously as i noticed my muscles have gone really tight again.
Good-morning (no-belt, deadlift stance)
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps
120kg x 1 rep (still too heavy to get this weight for reps, makes me feel like im gonna fall forward)
Hanging leg raises
12 reps
12 reps with 5kg plate
8? reps with 10kg plate, took the plate off and rep out
1 rep with 15kg plate lol
12 reps with bodyweight
then did like 3 sets of pulldowns mixed with pull-ups
Foam rolled the quads for the last 10 minutes (damn they were tight!!!) going to foam roll everyday for the next week after doing my lower body mobility work… hopefully that will help me get a new deadlift PR on monday… if i don’t get one im probably going to take a de-load or rest week as i’ve not had one in a while.
Front Squats (no-belt)
60kg x 5 reps
100kg x 3 reps
120kg x 3 reps
140kg x f (no idea what happened as i should be able to do this… anyways let’s move on)
100kg x 12 reps
Leg-Press
300kg x 10 reps
400kg x 10 reps
450kg x 10 reps
500kg x 6 reps (it’s getting better… just need to hit 10 reps so i can move onto 550kg
(no-rest)
400kg x 4 reps
(no-rest)
300kg x 4 reps
Barbell Lunges
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps
120kg x 2 reps (PR)
130kg x 1 reps (PR)
Had my protein shake then did 30-40 minutes of lower body mobility work and foam rolled my quads.
