Two Indigo doses - is that 2 per day? Good lifting, by the way.
Incidentally, do you find “english muffin” to be redundant? Like I find “American cheese”?
[quote]cavalier wrote:
Two Indigo doses - is that 2 per day? Good lifting, by the way.
Incidentally, do you find “english muffin” to be redundant? Like I find “American cheese”?[/quote]
Hiya cav. hope you are over your cold.
It’s just 2 doses ie 2x4 capsules instead of 3x4 which is the full dose.
Th english muffins are specifically the gluten (wheat free) ones rather than just ‘muffins’…my gf always sniggers when i mention muffin (dirty mind my gf).
This was a ‘stress week’ equivalent (work dense) , gets heavier next week then peak the week after, might need to retest maxes soon. Sprinting is new this week…sore tonight.
Week 11.7 sunday.
Morning dose and breakfast then the rest of the morning off, went into town for coffee.
Pm training.
Nice quiet gym but the place looked like the aftermath of a kids party (toys everywhere) obviously i had just missed the gym weekend warriors whose gym etiquette is non-existent !!.
Anyway…onwards.
Peri…2 scoops Surge Workout Fuel and 1 MAG-10.
Warm up complex x 4 rounds.
Now…for something completely different : earlier in the week i was seriously thinking about the organisation of my training and whether my usual routine is itself harming progress so today with a quieter gym i introduced a new routine ie some neural charge exercises at the start and specifically before the 2 ‘heavy’ exercises as :
1.Medicine ball dip/jump upwards throw before dl.
Dl warm up at 132 lbs and then sets of 5 r at : 187lbs . 209lbs . 231lbs .198 lbs and 220lbs.
Sets of 3 ball jump/throw beetween sets.
2.Medicine ball wall throw as arm up to bench press.
Bp warm up 66lbs and then sets of 5 @ 93lbs .98lbs 110 lbs. 98lbs 110 lbs.
Sets of wall throws between sets.
3.Front squat 5 x 5 at : 98lbs 110 lbs 121lbs .110 lbs and 121 lbs
Supersetted with :
4.Single arm floor db press. 5 sets of 5 @ 31lbs .35 lbs 42lbs 35lbs and 42lbs
5.Weighted step ups sets of 5 @93 lbs. 98lbs 105 lbs 93lbs and 105lbs
Supersetted with :
6.Single arm db push press sets of 5 @ 31lbs 35 lbs 42 lbs 31lbs 35lbs.
Lastly : sting in tail :
7.Treadmill ‘sprints’ (more like hiit intervals) x 5
Supersetted with :
8. Power clean/push press combo , 5 sets of 5 @ 66lbs .77lbs .82.5. 77lbs and 82.5lbs.
Pretty much out of gas at the end of that.
Stretch/foam roll, sauna, short swim.
I think it was the flu, but yes, over it.
Here, english muffin looks like yours, but “muffin” is something cooked up like a cupcake.
How is the neural charge stuff working?
[quote]cavalier wrote:
I think it was the flu, but yes, over it.
Here, english muffin looks like yours, but “muffin” is something cooked up like a cupcake.
How is the neural charge stuff working?[/quote]
Neural charge…think i am getting the basic idea , which is all about generating explosiveness early on in a workout. Todays effort was very promising.
Pretty damn tired tonight though after 6 full body workouts this week. Next week the volume goes down a bit and weights go up.
The treadmill sprints might be a bit too much at the end of a weights session and might have to go in a separate session.
Week 12 begins.
Changes this week mainly diet, aiming for as clean a diet week as possible, cutting back fat just a bit, adding in leucine with meals (5g scoop per main meal)
This weeks training = shock week equivalent : set reps regime 5x4.
Late start, back on nights tonight.
10.00 first dose.
11.00 breakfast. rice porridge (cold) with berries, banana, small amount of creme fraiche, walnuts, dab of honey.
Leucine 5g scoop.
Walk to gym ,very stiff and creaky.
Peri–2 scoops Surge Workout Fuel and 1 MAG-10.
Warm up complex x 4 rounds followed by medicine ball jump/upward throw. (nc)
1.Dl 132 lb warm up then 5 sets of 4 at :198. 220. 242. 220 and 242 lbs.
2.Bench press (conventional) 66 lb warm up then sets at : 98. 105.110. 105.110 lbs.
3.Front squat sets at 110. 115.121. 105.110 lbs (not very good today, quads very sore)
4.Single arm db push press 5 sets of 4 at : 35.41.35.31.35 lbs.
5.Weighted step ups 5 sets of 4 at : 88lbs 98lbs 105lb 98lbs and 110lbs.
6.Single arm db push press, 5 sets of 4 at : 35.41.35.41.35lbs.
7.Tmill intervals…abandonned after 2nd run…far too tight and sore
8.Push press just 2 sets of 5 at 71 and 82lbs.
General feeling today stiff and sore (particularly quads and low back)
Foam roll/stretch.
Walk home. (bit flat)
Pm second dose 16.30 and pre shift meal. 3 egg omelette, potato rostis, 1 scoop leucine with meal.
Walk back to gym.
No peri, just eaten.
Warm up complex x 4 rounds
Main exercise : power clean /push press supersetted with sets of chins.
pc/pp sets of 4 @ 66lbs 77lbs 83lbs 88lbs 77lbs 83lbs
5 sets of chins.
Longer session stretch/yoga moves and foam roll.
Better session (short but much better than am)
Hey, Nurse, you still there?
Sorry cav,
Missed your message.
Been down with flu, off sick from work for a week and now up to my armpits in ‘boat’.
Normal service resumes next week.
Hope you’re feeling better!
Normal service resumed…not quite.
And then i went and had a monster of a back injury !!, off work for a month and just getting back to normal-ish again now.
Hoping to get back to the gym this week…but very careful methinks.
Meanwhile got some catching up to do.
Ok…quick catch up on what went wrong.
Sometime back in february i think i had a dose of flu and wasn’t right for about 3 weeks, then in march i was just started getting stuck in to the refit work on my sailing boat during a week of annual leave.
Now…you can all imagine what working on boats is like : small awkward spaces and working all scrunched up and twisted, anyway setting up to work one morning i am unloading the car, just lift turn and put down and then carry the gear to the dock and get it down onto the pontoon…well something went badly out of kilter and within the space of a minute i was in so much pain that i could hardly walk.
Made it aboard and stretched out in one of the bunks and got straight into a recovery regime but quickly gave up, got help stowing all the gear and tools and got myself home.
Next morning could hardly walk and had intense pain just getting out of bed.
For about a week my back just kept going into severe spasm even after doing all of my recovery work…just couldn’t get it to ease up.
Had about 2 weeks where i could do hardly anything, couldn’t lie down for long, couldn’t sleep,couldn’t walk for very long and certainly no pressing.
So …nearly 2 months later and i am back to work but can’t do things like run to emergencies (part of my job) or much that involves bending–at least not for any length of time.
Not funny.
So sorry to hear that! Any idea what’s wrong?
Did you keep your job even after 2 month absence?
[quote]cavalier wrote:
So sorry to hear that! Any idea what’s wrong?
Did you keep your job even after 2 month absence?[/quote]
Hiya cav.
Yes job situation was ok, was only actually off for 4 weeks, been back now 5 weeks supposedly on modified duties (laughs !!).
No idea what the (ongoing) problem is and i have been completely let down by my gp practice in terms of getting treatment (none so far).
Feel like i am really starting to lose ground ie losing strength and putting fat back on.
Just starting back into body weight exercises and just started walking to work again, may leave the gym completely and set up to do short sessions at home.
Nice to hear from you cav.
Wow. Over here there’s a lot of jobs that are gone if you don’t show up for 4 weeks.
Sucks that you’re thrown back to the starting point just as you were making progress. Still, there’s a lot of exercises you should be able to do.
Don’t know about the medical field over there, but here it’s good luck finding a doc who correctly diagnoses back problems the first time and gets good treatment fast. Hope you get something fast.
Welcome back on board Big Nurse