Joint pain is a bitch. Good luck. Only being 5’9’’ myself, I can only imaging how much more difficult all your exercises are at 6’8’'.
[quote]skidmark wrote:
Well you’d better. I dunno what kinda slacker thinks keeping their family and dwelling safe is more important than these here hobby pages.
Slacker I said and slacker I meant.
Get your priorities straight, slacker!
Stay safe.[/quote]
I take back all the nice things I said about you on Geech’s blog…
It is nice to be back, thanks
Great lower body effort, Mday. You are really covering all the bases in a focused way.
Thanks Geech,
Following the WS4SB program really forces you to hit all the important movements. Plus, I’ve been working with a friend who is very educated and driven when it comes to PL. He has been a trememdous help and he is crazy strong/intense (700/600/700 numbers). It is always great to workout with someone who is stronger than you.
mday
[quote]mday wrote:
I’ve been working with a friend who is very educated and driven when it comes to PL. He has been a trememdous help and he is crazy strong/intense (700/600/700 numbers). It is always great to workout with someone who is stronger than you.
mday[/quote]
I would put someone with those numbers in that same category. Make the most of that opportunity, and please pass on what you can!
[quote]1Geech wrote:
mday wrote:
I’ve been working with a friend who is very educated and driven when it comes to PL. He has been a trememdous help and he is crazy strong/intense (700/600/700 numbers). It is always great to workout with someone who is stronger than you.
mday
I would put someone with those numbers in that same category. Make the most of that opportunity, and please pass on what you can![/quote]
Geech,
Believe me I do try to get whatever I can from his coaching. He is a great help and I do everything I can not to screw it up.
Full out intensity and listen to everything he says. Plus, I get a lot of his old stuff (belts, bands, straps, instructional stuff,etc) when he buys new stuff (which is very often). I always offer to pay him for it but he refuses to take anything. I realize how fortunate I am.
His numbers are with single-ply gear but they are all lifetime natural numbers. He was a natural BB for 15 years before he switched over to PL about two-years ago.
[quote]mday wrote:
1Geech wrote:
mday wrote:
I’ve been working with a friend who is very educated and driven when it comes to PL. He has been a trememdous help and he is crazy strong/intense (700/600/700 numbers). It is always great to workout with someone who is stronger than you.
mday
I would put someone with those numbers in that same category. Make the most of that opportunity, and please pass on what you can!
Geech,
Believe me I do try to get whatever I can from his coaching. He is a great help and I do everything I can not to screw it up. Full out intensity and listen to everything he says.
Plus, I get a lot of his old stuff (belts, bands, straps, instructional stuff,etc) when he buys new stuff (which is very often). I always offer to pay him for it but he refuses to take anything. I realize how fortunate I am.
His numbers are with single-ply gear but they are all lifetime natural numbers. He was a natural BB for 15 years before he switched over to PL about two-years ago.
[/quote]
Awesome resource, mday! Lucky man, you are, yes.
06/14/08
Weight: 225
Workout: The workout will be later this afternoon. Upper body repitition, higher reps, more sets, up the weight, good form
Nutrition: 4,916C 170gF(31%),459gC(34%),427gP(35%)
Fast food last night for the first time in a long time. I kept it as clean as possible but still a lot of carbs and fat
Supplements: the usual
Mood: I felt better as the day went along yesterday. Iced and stretched and the elbows feel good. I got ten hours of sleep last night and woke up a little stiff this morning. It was nice to get some extra sleep. No rain in the forecast!!
Yea Buddy! That rains have stopped over here on the other side of the lake too. Glad all is well mday. Those joint pains seem to come and go with me as well. Mostly gone right now, but I find an extra day of rest usually makes 'em subside.
06/15/08
Weight: 224, I’ve seen to have stalled out a little on the weight gain. I will need to up the calories to 4,500
Workout: Repitition Upper Body
A. Pull-ups
0/12,0/11,0/9
B1. Lat Pulldown
155/10, 155/10, 155/12
B2. Seated DB Power Cleans
25/12,25/12,25/12
C. DB Lateral Raises
15/10, 15/12, 20/10, 20/10
D1. DB Shrugs
100/12, 105/10, 105/10
D2 DB Curls
Couldn’t do any curls because of elbow pain
The overall workout was o.k… I increased my reps on the pullups but my back was a little tired from the Friday DL workout. The elbows really flared up at the end of the workout. I wasn’t able to do any curls due to the pain. Iced the elbows when I got home.
Nutrition: 3,998C, 117gF(26%),413gC(38%),379gP(38%)
I am going to sneak in calories here and there in order to get to 4,500-5,000C. Add milk to protein drinks, olive oil with meals, etc.
Supplements: Post workout drink, BCAA, creatine, green tea, fish oil
Sleep: got a good seven hours last night and a nap yesterday afternoon.
Mood: I am feeling a little burned out lately. The elbow pain isn’t helping. I need to back off a little this week and try and recover. I also need to increase the calories and keep up with the recovery work. Another chance for a little rain today but it looks good for the week (sunny and 80s).
[quote]mday wrote:
06/15/08
Weight: 224, I’ve seen to have stalled out a little on the weight gain. I will need to up the calories to 4,500
Workout: Repitition Upper Body
A. Pull-ups
0/12,0/11,0/9
B1. Lat Pulldown
155/10, 155/10, 155/12
B2. Seated DB Power Cleans
25/12,25/12,25/12
C. DB Lateral Raises
15/10, 15/12, 20/10, 20/10
D1. DB Shrugs
100/12, 105/10, 105/10
D2 DB Curls
Couldn’t do any curls because of elbow pain
The overall workout was o.k… I increased my reps on the pullups but my back was a little tired from the Friday DL workout. The elbows really flared up at the end of the workout. I wasn’t able to do any curls due to the pain. Iced the elbows when I got home.
Nutrition: 3,998C, 117gF(26%),413gC(38%),379gP(38%)
I am going to sneak in calories here and there in order to get to 4,500-5,000C. Add milk to protein drinks, olive oil with meals, etc.
Supplements: Post workout drink, BCAA, creatine, green tea, fish oil
Sleep: got a good seven hours last night and a nap yesterday afternoon.
Mood: I am feeling a little burned out lately. The elbow pain isn’t helping. I need to back off a little this week and try and recover. I also need to increase the calories and keep up with the recovery work. Another chance for a little rain today but it looks good for the week (sunny and 80s).[/quote]
mday - I glanced back through your log and you are up to 224 from 220 on May 30. Do you think maybe you should consider sticking at your current intake for another week to allow your body to adapt?
[quote]soldog wrote:
mday wrote:
06/15/08
mday - I glanced back through your log and you are up to 224 from 220 on May 30. Do you think maybe you should consider sticking at your current intake for another week to allow your body to adapt?
[/quote]
I have to agree with Soldog… give your digestive tract a chance to catch up with the changes… and for those of us on restricted diets (read “fat”), can you please include a complete itemized list of all foodstuffs eaten throughout the day, with a detailed description of how it was prepared… how it tastes…
lol.
I will do the same with my tuna and broccoli…
Soldog, Bunny,
I should probably look to stay at the 4,250-4,500C number for a little bit. I guess I just fell into the wanting it all too fast mode again. Give this calorie level another week and see what happens.
For those of you following along, you probably don’t even want to know what my Father’s Day breakfast was like. I will give you a quick overview, it included bacon, eggs, ham, hashbrowns, toast, pancakes, syrup, butter, and jam. Sorry, Bunny but it was great!!
Update to follow,
mday
Damn, that sure beat my oatmeal. But I made it up for pizza at dinner!
06/16/08
Weight: 224
Workout: Off-day from the gym but I spent a couple hours ripping apart my kitchen (demo work) and then spent two hours at the waterpark with the kids. A great Father’s Day!!
Nutrition: 4,743C 223gF(41%),448gC(36%),264gP(23%)
This was probably my first really bad food day in a long time. The Father’s Day Breakfast was a carb/fat nightmare. It was wonderful!! Back to the grind today.
Supplements: Green Tea, Fish Oil
Sleep: Really tired yesterday due to all the work around the house. I ended up with about 8 hours last night and I feel much better.
Mood: A little stressed due to the kitchen/bath remodel but everything is going well and should be all done in a few weeks. My elbow pain continues to flare up, so I am going to focus on lower body work until Friday morning. I will probably due some high rep. upper body stuff on Wednesday just to get the blood moving. Ice, rest, Aleve, and soft tissue work on the shoulders/triceps. The weather forecast is showing about a week of sunny and 80, so people should finally be able to recover from the floods. It is going to be a good week!!
If you have bands, high rep (30-50) band pushdowns will do the trick for those elbows.
I know you are asking yourself the same question, Mday, but I am wondering what is causing your elbow pain. Does it flare up with any particular movement? Sorry to be otherwise witless about this.
Geech,
I have been trying to figure it out. I first noticed it last week after I mowed the lawn. The next day it was really painful when I did a lot of pressing and tricep work. When I did my DLs the next day, I had no problems. The pain came back during my upper body repetition day (pullups, lat. pulldowns, seated power cleans, lateral shoulder raises).
I would appreciate everyone’s thoughts…
When did you put the seated power clean in? I loved doing that one but it just played hell on my shoulder and elbow. I had to take it out.
But as I write this I was thinking back before i started posting my training and had a bout of elbow inflamation. I traced it back to how I was using the mouse on the computer. Go Figure!!
06/17/08
Weight: 225, back up again
Workout: Off day yesterday, except for more demo work on the kitchen and bath. Spent a few hours with a small sledge hammer taking out a section of wall and ceiling. Luckily, no residual pain in the joints after this work.
Nutrition: 3,758C, 151gF(36%),308gC(31%), 299gP(33%)
I was short on my calories yesterday. With no kitchen and a lot of work to be done, I just ran out of time to get my meals in. I will up the intake during the day today, so that I don’t need to take in a lot of food at night.
Supplements: Creatine, green tea, fish oil
Sleep: Got about 8 hours last night.
Mood: Feeling more rested and the joints are getting better despite all the remodeling work. In regards to the elbow pain, I am going to change all of my accessory exercises in the WS4SB program in order to avoid as much elbow/shoulder pain as possible.
I will keep the major lifts the same (bench, squat, DL) but I am going to switch up any lift where I am putting a lot of strain on the elbows and shoulders. Some level of strain cannot be avoided, but I will try and minimize the stress as much as possible. I am looking forward to my max effort upper and lower days later this week and this weekend.