Nice start to the log and I really like the gym. Can definitely ge tit done!
Approved Log Training Cycle Comeback Log
- Thread starter EMW14
- Start date
ah okay. still work to do
This morning the scale showed 191. 3rd day in a row over 190, so I guess I've gained a pound. Hopefully it's muscle and not fat... I increased calories over the past week from an average of 3695 in prior weeks to 4050 over the past 6 days.
Today is back day. I'm going to try to throw some bicep curls in as well. I'm extremely tired today. I mentioned sleep being a constant problem for me. I've decided to start setting an alarm so I get up consistently at 0600 or 0615 (two alarms, actually, one at each time). Hopefully that will lead to better sleep. So far is hasn't.
Some warmup including shoulder stretching and a set of lightweight lateral raises, 10 lbs for 20 reps. By rep 17, my left shoulder quit sounding like it has gravel in it.
Also some hamstring/lumbar spine stretching.
Started with lat pulldowns, beginning with 180lbs:
180: 1x10
185: 1x10
190: 1x10
195: 1x8
200: 2x8
Pretty good lat pump after that.
Barbell rows:
135: 1x10 - my low back is going to dictate how heavy and how many sets. Remember leg day was yesterday and I'm fatigued (my low back especially) from it.
155: 1x10 - low back actually felt better during this set than the previous.
175: 1x8 - my lats have just about had it already. Major pump. The last rep or two I couldn't get the full contraction. At my biggest and strongest, I was doing barbell rows with 225. I'll get back to that...
That's it for back today. Little bit of biceps:
Hammer curls seated on 45° incline bench with external rotation. This is actually a rotater cuff/biceps tendon PT exercise. The incline bench provides for a very good bicep stretch and a full range of motion.
15 lbs: 2x10
20 lbs: 1x10
I tossed in some lightweight Arnie presses for the rotater cuff supersetterd with the incline hammer curls:
10 lbs: 1x10
12 lbs: 1x10
I'm very grateful for my home gym. I would be totally embarrassed to be doing - and struggling at that - Arnie presses with such light weight in public.
EZ curl bar: bar weighs 20 lbs. Weights below are total including the bar.
40: 1x10
60: 1x10
Biceps and forearms are PUMPED. My forearms are probably going to painfully cramp when I'm washing my hair in the shower this evening....
Food this morning is the same breakfast as yesterday, no changes. I'm having my berry protein shake now. Chicken is already cut for lunch; that will be as usual, salad + chicken. We'll see what afternoon snack brings. Probably a hard boiled egg and something else. No idea what my wife has in mind for dinner yet; we haven't discussed it yet today.
Another problem has arisen: my hand HURTS. I had this surgery 12/8. The surgeon told me when I asked the recovery period would be 10 weeks. I OBVIOUSLY didn't ask enough questions. I needed the surgery because I was in constant pain. But I'm still in more or less constant pain. And I'm F-ing pissed about it. It's now been 19 weeks. My range of motion is still very limited (to some extent that will be permanent since one of the joints has been fused) and my thumb is still very weak, as I memtioned before despite working on that fairly diligently.
Nothing much I can do about it but keep pushing forward, but I am FED UP with being in pain.
Today is back day. I'm going to try to throw some bicep curls in as well. I'm extremely tired today. I mentioned sleep being a constant problem for me. I've decided to start setting an alarm so I get up consistently at 0600 or 0615 (two alarms, actually, one at each time). Hopefully that will lead to better sleep. So far is hasn't.
Some warmup including shoulder stretching and a set of lightweight lateral raises, 10 lbs for 20 reps. By rep 17, my left shoulder quit sounding like it has gravel in it.
Also some hamstring/lumbar spine stretching.
Started with lat pulldowns, beginning with 180lbs:
180: 1x10
185: 1x10
190: 1x10
195: 1x8
200: 2x8
Pretty good lat pump after that.
Barbell rows:
135: 1x10 - my low back is going to dictate how heavy and how many sets. Remember leg day was yesterday and I'm fatigued (my low back especially) from it.
155: 1x10 - low back actually felt better during this set than the previous.
175: 1x8 - my lats have just about had it already. Major pump. The last rep or two I couldn't get the full contraction. At my biggest and strongest, I was doing barbell rows with 225. I'll get back to that...
That's it for back today. Little bit of biceps:
Hammer curls seated on 45° incline bench with external rotation. This is actually a rotater cuff/biceps tendon PT exercise. The incline bench provides for a very good bicep stretch and a full range of motion.
15 lbs: 2x10
20 lbs: 1x10
I tossed in some lightweight Arnie presses for the rotater cuff supersetterd with the incline hammer curls:
10 lbs: 1x10
12 lbs: 1x10
I'm very grateful for my home gym. I would be totally embarrassed to be doing - and struggling at that - Arnie presses with such light weight in public.
EZ curl bar: bar weighs 20 lbs. Weights below are total including the bar.
40: 1x10
60: 1x10
Biceps and forearms are PUMPED. My forearms are probably going to painfully cramp when I'm washing my hair in the shower this evening....
Food this morning is the same breakfast as yesterday, no changes. I'm having my berry protein shake now. Chicken is already cut for lunch; that will be as usual, salad + chicken. We'll see what afternoon snack brings. Probably a hard boiled egg and something else. No idea what my wife has in mind for dinner yet; we haven't discussed it yet today.
Another problem has arisen: my hand HURTS. I had this surgery 12/8. The surgeon told me when I asked the recovery period would be 10 weeks. I OBVIOUSLY didn't ask enough questions. I needed the surgery because I was in constant pain. But I'm still in more or less constant pain. And I'm F-ing pissed about it. It's now been 19 weeks. My range of motion is still very limited (to some extent that will be permanent since one of the joints has been fused) and my thumb is still very weak, as I memtioned before despite working on that fairly diligently.
Nothing much I can do about it but keep pushing forward, but I am FED UP with being in pain.
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LOTS of work to do. We moved here almost 4 years ago and EVERYTHING is a work in progress.
slamming the training today bro
your hand hurts you doing some rehab ice therapy on it?
I ought to be. I use a silicone "egg" to squeeze for grip and pinch strength; and another device that looks like a silicone version of brass knuckles for "extension" strength. I do that while sitting at the table but not often enough. I took a few ibuprofen plus a Tylenol, then I jumped into working yesterday. I'm building the HVAC duct system in my house. This work is hard on my hand, also.
I have a follow up - the final one - with the hand surgeon this afternoon. This is 19 weeks post op.
I get laser/red light therapy once a week at the place where I go for PT. We have a cheap red light therapy pad here at home; I will start using that again.
Gripping the barbell, dumbbells and machine handles doesn't hurt while I'm doing it, but later pain sets in.
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Triceps: close grip bench press. I had to play with grip width and hand position to find a position that didn't hurt (much). The joint at the very base of the thumb and wrist now being "frozen" in the "work" position, so that I can still grip things like my hockey stick; motorcycle hand grip; shovel; etc. means that it doesn't go "flat" anymore, like if you put it flat on the floor to do a pushup, for example. It also means I have had to change how I grip the barbell. I always used to keep my thumb on the same side of the bar as my fingers. This puts the weight directly on that joint, which hurts - a lot. Besides that, given how that joint - which is no longer a joint; I should call it a bone - is now positioned, it's probably not a good idea to load weight on it that way. So, now I am wrapping my thumb around the bar, opposing my fingers. I also have to play with wrist position to get the "point load" (that's a building term but I can't think of a better one to describe what I mean) distributed in my hand in a way that minimizes pain.
I haven't done close grief bench press yet since this surgery because of all the above. So, getting it figured out this morning.
Warmup:
8lb Db lateral raises: 1x20
empty bar close grip bench:
1x20
95 lbs: 1x10 - very easy, more warmup
135: 1x10
155: 1x10
165: 1x7 Now it's challenging
165: 1x10 (fairly long break between sets while I typed above).
Superset lightweight Arnie presses for rotate cuff:
8: 1x10
12: 1x10
15: 1x7 (failure)
Triceps bar overhead extensions (standing). Bar = 23 lbs:
63 lbs (total, with bar; 2 10lb plates each side): 1x10
1x8
53lbs: 1x8
Pushdowns on lat machine:
60lbs: 2x10
I mixed in some hamstring and hip adductor stretching and also hip bridges, 1x5 (body weight with a 10 second hold at the top, keeping hams, gluten and abs tight)
Marching bridges: come up in full hip bridge; then lift first one leg, then the other. Only lift the leg enough to get that foot off the mat 1" or 2," No more. Don't let the pelvis move at all: neither left nor right, nor drop. I find these EXTREMELY challenging.
1 set, 3 reps.
Done!
Y'all seem to like food pictures: here are the makings of my triple berry shake and the finished product. Made and drank this shortly before my workout. That's 175g berries; 1 cup milk (in my case lactose free, 2% milk); 20g collagen powder; 30g protein powder. Delicious; quick; satisfying. 427kcal; 56g protein; 30g carbs; 6g fat.
I haven't done close grief bench press yet since this surgery because of all the above. So, getting it figured out this morning.
Warmup:
8lb Db lateral raises: 1x20
empty bar close grip bench:
1x20
95 lbs: 1x10 - very easy, more warmup
135: 1x10
155: 1x10
165: 1x7 Now it's challenging
165: 1x10 (fairly long break between sets while I typed above).
Superset lightweight Arnie presses for rotate cuff:
8: 1x10
12: 1x10
15: 1x7 (failure)
Triceps bar overhead extensions (standing). Bar = 23 lbs:
63 lbs (total, with bar; 2 10lb plates each side): 1x10
1x8
53lbs: 1x8
Pushdowns on lat machine:
60lbs: 2x10
I mixed in some hamstring and hip adductor stretching and also hip bridges, 1x5 (body weight with a 10 second hold at the top, keeping hams, gluten and abs tight)
Marching bridges: come up in full hip bridge; then lift first one leg, then the other. Only lift the leg enough to get that foot off the mat 1" or 2," No more. Don't let the pelvis move at all: neither left nor right, nor drop. I find these EXTREMELY challenging.
1 set, 3 reps.
Done!
Y'all seem to like food pictures: here are the makings of my triple berry shake and the finished product. Made and drank this shortly before my workout. That's 175g berries; 1 cup milk (in my case lactose free, 2% milk); 20g collagen powder; 30g protein powder. Delicious; quick; satisfying. 427kcal; 56g protein; 30g carbs; 6g fat.
@EMW14 looks like a fun blended food to me. lots of berries. good antioxidants
Bros, you know how to put together some good looking food. I'll give you that. Keep up the good work. It's beautiful. @EMW14
Looks like a nice little shake that you put together. @EMW14 I like the purple color as well. You can definitely tell you added a lot of blueberries.
You'll have to clue me in: what's team USP?
You mean so the bar's weight is more on the "outer heel" of my hand? Rotate my wrist a little bit to change how the car's weight is bearing? I'll try that next time.
@EMW14an that’s a damn good looking lunch. Bet it was tasty
Yesterday's macros. I still have my targets set for cutting at 3200 kcal total. Obviously not adhering to that. I'll have to change my targets to reflect current goals. I like the balance of macros, however. Protein heavy; then carbs; then fats. I'm in a trial period right now: looking for the right kcal target to support growth without getting fat. I HATE oozing over the top of my jeans and having a little jiggle. I will never understand how truly fat people can stand it. Who here is old enough to know the Jethro Tull song, "Fat Man?" Look up the lyrics if you're not. Funny!
Anyway, I had my body composition tested a year or so ago - maybe longer - when I was aggressively cutting (before surgery). I was a little bit leaner than in the photo I posted at the beginning of this log. I was 188 or something like that and 6.7% bf. I know I'm not that lean now, but not far from it. I guess I'm probably about 8%. I am hoping to gain 9 lbs over the next 5 months without going much above my current bf %. That would put me right at 200 lean pounds, measured first thing in the morning after the bathroom and before any food or water.
No weight training the next few days. I have a hockey game tonight and a hockey skills lesson tomorrow. Very intense physical activity! My whole body is sore after a game from the exertion.
Breakfast this morning: my famous Red, White and Blue oatmeal; OJ; smoked salmon 5 egg omelet. 1053 kcal. 64g protein; 79g carbs; 47g fat.
And of course, coffee...
And don't forget to read your Bible.
@EMW14 wow those omelets look really nice. I honestly haven't had an omelet in a long time. Makes me want to make my own haha.
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