The High-Jinx Log: Celebrations of My Reincarnations

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  1. Today was a bit disconcerting, a back step for sure. I guess it should come as no surprise, coming off of being up for 43 hours straight, and then sleeping only 13 hours the following 2 nights. I am still in severe sleep deficit, and when that happens, inflammation and pain exacerbate. So yeah, my left supraspinatus was screaming for much of the workout, so I listened and modulated accordingly.

    HS Wide Bench
    +90 x 15
    +180 x 10
    +270 x 10
    +320 x 5 (this is where the salient pain started)
    +270 x 8

    Reverse-Grip Bench
    45 x 10
    95 x 10
    135 x 10
    185 x 4 (aborted; felt terrible)

    Dips (1 min. rest b/ bc I was working in w/ a young maniac)
    BW x 20
    BW x 20
    BW x 15

    Nautilus Tricep Extension
    3 x 12-20

    Tricep Rope Pushdowns
    3 x 10-15

    Nautilus Pec Dec
    2 x 15-20

    Shoulder Rehab: Internal/External Rotation, low, mid and high
    8 sets per side

    Called it a wrap. Will hit shoulders on Saturday. Tomorrow will be cardio, reintroduction of some legs, maybe some light squats, and some bunny cardio, assuming I can get in before an afternoon physical that will undoubtedly include a p-spot poke. Argh!

    All things considered, I am glad that I just made it in. This was a brutal week. Too old for such zaniness.
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate


  2. No steps back, my man. You know the deal. Ups and downs, nothing to fret over. Though I'm a huge believer that you're allowed to get pissed at the implements during the session.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
    •   
       


  3. Quote Originally Posted by herderdude View Post
    No steps back, my man. You know the deal. Ups and downs, nothing to fret over. Though I'm a huge believer that you're allowed to get pissed at the implements during the session.
    Lol yeah you are.

    Looks like a good session to me; plenty of volume, especially on quality exercises like dips & RGBP.

    I'd be happy with that session.
    Don't worry, man, someday I'ma be nobody too.

  4. Sub'd - Great to see you back here Jinxie!!

    I've been away a while here myself, popping in now and again. Man I wish I had the motivation you have now, post op. As you know, I had a SLAP repair about a year and a half ago, and now issues in my other shoulder with a new SLAP tear and AC joint issues. I'm not even bench pressing again yet. I guess I should muster up some motivation and get on a new log myself though... I've pretty much just been doing PT twice a week for the past two months, but with holidays around the corner, there's lots of time for me to get my focus back on proper training.

  5. Quote Originally Posted by Gutterpump View Post
    Sub'd - Great to see you back here Jinxie!!

    I've been away a while here myself, popping in now and again. Man I wish I had the motivation you have now, post op. As you know, I had a SLAP repair about a year and a half ago, and now issues in my other shoulder with a new SLAP tear and AC joint issues. I'm not even bench pressing again yet. I guess I should muster up some motivation and get on a new log myself though... I've pretty much just been doing PT twice a week for the past two months, but with holidays around the corner, there's lots of time for me to get my focus back on proper training.
    Yeah buddy! Glad you are here, reunited. Please do start a log. I would love to track you and support your rehab and reintroduction back into a steady regimen that you are fully committed to. FWIW, I go to occupational therapy every single week, and have for the entire year (last year I went 3-5 times per week for 9 months of the year, I kid not), and I also see a physiatrist weekly, for either trigger point injections or medical acupuncture (far different that normal acupuncture). I do everything I can so that I can continue to pursue my passions and be in the best shape that my body allows for, and I hope the same for you.

    There seems to be a good group here, though I am new to it, but I bet you can get some good support out of others too. I know you used to put up some pretty good weight on your core lifts, including DLs, squats, etc., and am sure you can get good pointers on form, protecting against re-injury etc.

    Anyway, thanks for stopping by, boss. Keep coming back, please. I miss ya. No homo.
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate
    •   
       


  6. So, perhaps another moment of misguided candor, but I got this cool Captain America shirt a few weeks, that I wore out to the bars last night, hanging with one of my boys for a few coldies.. It's not too tight -- not a schmedium but an athletic fit XL -- but fits well. Anyway, three different chicks came up to me, and each expressed sentiments re "wow Captain America. you wear that shirt well. it's hot." But even more flattering, for me at least, was that too different guys came up to me, and one of them was this yolked Southern guy from North Carolina, with a collosal neck. I could tell he was a lifter, and probably a rugby player or college wrestler. Anyhow, we were in the bathroom of the bar, waiting for urinals, and he said, "damn, man, you are a figher, aren't you. i know fighters, have a couple buddies in MMA, and I can see it." I was like how so, and he pointed to some veins in my forearms, and then in my neck, and told me that I had that "wirey, strong, badass look." LMAO, is all I can say, given all my ortho issues. But man, it was really good to hear. I do like being perceived that way, as long as people also know that I am a gentle guy, lol, which I am until you piss me off, lol. And then another guy told me I looked like I "just got out or prison," "etched as hell." That felt good too.

    This new 165 lb version of me is new, as my normal weight is 175-180 lbs, but I am really digging it, and it's translating as I want it to, without making it look like I've laid off the weights and conditioning.

    So yeah, I am blowing smoke up my own ass, celebrating this incarnation, thus the name of my log.

    Respect to all for making this a supportive place, that is giving me some additional drive, even if I don't actively participate in talk of PL lifts and what I plan to lift at the next meet. Glad to be an audience to that stuff, but don't have much to add ...

    A'ight, I will end my novella with this as I know how @iparatroop feels about my prolix -- double word score, biotches. Off to the doc for my p-spot poke, lol.
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate

  7. I say you bump up into the 180's again!
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  8. Quote Originally Posted by Sean1332 View Post
    I say you bump up into the 180's again!
    That's when you think I am at my sexiest, yeah buddy? I am sure you will get to see it again. It would take all of 8 weeks, lol. When the time is right, and some struggling younger guy needs some inspiration -- or otherwise gets chippy with me like @jimbuick , and needs a dose of humility -- I'll do it. Kidding Jim, I love you like my little brother, who I don't really like. I will do it for the team!
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate

  9. In, late as usual...

  10. In for the lulz at the dry wit.
    任重道远

  11. Quote Originally Posted by Dimitrius View Post
    In for the lulz at the dry wit.
    Dry body, wet wit.

    Glad to have you. My, thems some sexy legs you got there, brother.
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate

  12. Quote Originally Posted by napalm View Post
    In, late as usual...
    Shoot, now I can't make it up as I go along, as I am sure to be called to the mat, lol. Glad to have you here, my man. Hopefully, I can bring something useful to the table for you.
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate

  13. Quote Originally Posted by jinxie View Post
    Dry body, wet wit.

    Glad to have you. My, thems some sexy legs you got there, brother.
    I'm working on bringing sexy back, one piece of myself at a time.
    任重道远

  14. Just set up my new iPad Air, so bear with me please.

    So, was out shopping today re deferred maintenance stuff, and ended up running way later than anticipated. I knew I was not going to make it to the gym if I first went home. So, decided to go to the gym in my corduroys and flip flops, and just focus on biceps/forearms/wrists and a little core work.

    So happens, I have an old-school bicep-bomber device (to keep shoulders out of the movement) that I leave in my car, all the time -- was in my gym bag for a short while, but was abandoned bc i wasn't using it much and it took up a lot of space) Figured I'd give it a shot today, and see how it went. And it went remarkably well, I have to say. Rather than limiting my bicep strength, it greatly enhanced it.

    As noted b4, my biceps work (or perhaps better stated wrist/forearm work) is largely rehab for my grip strength, which is impaired meaningfully because of ulnar nerve injuries, bilaterally. The doctors don't believe that there is any permanent injury, i.e., axonal damage. But there are deficits from the impairment and all the scar tissue from my 6 elbow surgeries.

    Standing reverse curls (straight bar in the bomber)
    45◊12
    60◊10
    70 x 10
    80 x 8◊8

    Preacher curls for the catholic gurls (E-Z curl bar)
    65x 10
    75 x 10
    95 x 10
    105 x 8

    Notes: this is far more than I've done since my elbow surgeries, and it was all relatively easy, with the exception of the 105 set, which still felt good.

    Hammer curls (with bomber)
    20s x10
    25s x 10
    30s x 10
    40s x 6

    Notes: again quite a bit heavier than I've been going, and everything was easy until that set with the 40s, which felt good, just pretty heavy as i was fatigued from reverse curls, among other things.

    Concentration curls (In the bomber)
    2 x 15s x exhaustion

    Abdominal Pulldowns (w/ rope)
    3 sets, balls to the wall, heavy.

    Notes: with the little ab-specific work i do, this is sure to hurt tomorrow.

    Not a session to brag about, but at least I made it in. Hope to do the same tomorrow.
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate

  15. Arnold Presses
    15s 10/10/5
    25s 8/8/5
    35s 8/8/5 (supraspinatus still injured)

    DB Press (to suss things out)
    45s x 10 (ouch; let's try OHPs)

    OHP
    45 x 10
    95 x 8 (ouch; done)

    Paramount Rear Fly
    +50 x 10
    +70 x 10
    +90 x 10

    Upright Rows (pulley)
    80 x 10
    100 x 10
    120 x 8
    Notes: Have been avoiding upper trap engagement movements for some time today, but been missing my yoke that once was. Will have to take a pic to show stark contrast after a little conjugal visit.

    HeyZeus Cable Crossovers
    30s x 10
    40s x 10
    50s x 7 large grunts

    Aromatizing Calf Raises (s/s lateral raises)
    +90 x 25
    +140 x 20
    +210 x 18
    +210 x 14

    DB Lateral Raises
    15s x 10
    20s x 10
    25s x 10

    Aromatizing Hippie Sled
    +180 x 10
    +270 x 8
    +360 x 8
    +450 x 6
    Notes: It's been months since I worked legs, which explains in part why I backed into leg work. Honestly, I would have just squatted but for fact I always get killer DOMS the first sesh back, and I fly for 9 hours on Tues. morning. Plus, I am a lil pu$$y, as ya'll know by now, lol.

    All in all, a good session, including reintroduction of some neglected shoulder and legs movements. Will upload some pics momentarily. Rather ironic that nearly all my shoulder work is rehab oriented, yet I work my chest pretty hard. Genetics, genetics, genetics. Well that and relatively overdeveloped muscles that steal the work -- my shoulders and triceps. If I were a PLer, all would be dandy, I suppose. Yet it still is dandy, dandy enough ...

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    Weight this afternoon (with food in the gut): 166.5
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate

  16. Jinxie, your body is OK with upright rows? I feel like I can wreck my shoulders in two weeks or less just by adding them in. Well, if not wreck, at least add to the prehab drudgery for weeks on end just from five minutes worth of uprights.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  17. Quote Originally Posted by herderdude View Post
    Jinxie, your body is OK with upright rows? I feel like I can wreck my shoulders in two weeks or less just by adding them in. Well, if not wreck, at least add to the prehab drudgery for weeks on end just from five minutes worth of uprights.
    Yeah, totally. But thats pretty light weight on a pulley. If i do what i used to, around 115 - 135 for reps, it does break me. Up to 105, i am generally okay., but i do feel some strain around the a/c joints. However, i do these very strictly, with uber scap retraction.
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate

  18. Quote Originally Posted by jinxie View Post

    Yeah, totally. But thats pretty light weight on a pulley. If i do what i used to, around 115 - 135 for reps, it does break me. Up to 105, i am generally okay., but i do feel some strain around the a/c joints. However, i do these very strictly, with uber scap retraction.
    That's right where I feel it. Perhaps I lose focus on the retraction or never thought about it for that particular movement. Sometimes when I do my assistance stuff, I kind of throw out the rules of organizing the shoulders, hips, core, whatever may be the case, and just do what hits the muscle I'm trying to work.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  19. Subbed
    Justin
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html

  20. Quote Originally Posted by herderdude View Post
    That's right where I feel it. Perhaps I lose focus on the retraction or never thought about it for that particular movement. Sometimes when I do my assistance stuff, I kind of throw out the rules of organizing the shoulders, hips, core, whatever may be the case, and just do what hits the muscle I'm trying to work.
    Are you using a cable, rather than bar? Totally different experience. The bar is really hard on the shoulders because of trajectory of bar path/forces. I had abandoned them on the bar altogether, and then a friend suggested cable, with some supporting literature, maybe even a study -- whatever it was, it was compelling -- and ive been a convert ever since.

    At least for me, even doing these light makes my traps colossal. From a BB perspective, i find them far more efficient than shrugs, in terms of traps development, as well as hitting anterior and medial heads. Great exercise, IMO.

    Give them a try, really light and strict. You may be surprised by what it yields.
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate

  21. Worked shoulders yesterday, and wouldn't normally work chest the following day, but i am stubborn and determined to lift around this injury, so that is what i attempted to do, with some success.

    Reverse-grip Bench Press (slow and very deliberate)
    45 x 10
    95 x 10
    135 x 10
    165 x 8
    185 x 8
    205 x 6
    225 x 4
    185 x 6
    Notes: Some pain at 205+, but not too bad. However, it did affect my bar path somewhat, which impacted my power. Still, not too bad.

    Pec Dec
    3 x 10

    Free-Motion Chest
    3 x 10

    Nautilus Iso-lateral Tri Extensions
    3 x 15-20

    Single-armed Reverse Tricep Pushdowns
    3 x 10-15

    Pulley Crunches
    3 x 15-20

    Screw it, let's get a little back in as tomorrow is a travel day, and the next a holiday ...

    Lat Pulldowns
    120 x 10
    150 x 10
    170 x 10

    Hyperextensions
    3 x (BW + 45) x 15

    Happy Thanksgiving all!
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate

  22. Strongest reverse grip bencher in the game since Anthony Clark! I wouldn't have a clue what to do with my hands on the "wrong" side of the bar.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  23. Quote Originally Posted by herderdude View Post
    Strongest reverse grip bencher in the game since Anthony Clark! I wouldn't have a clue what to do with my hands on the "wrong" side of the bar.

    Thanks, but pfffft.

    i just started training the movement again around 3 months ago, as a work around elbow and shoulder pain. But i do recall it coming naturally for me when i trained it many moons ago, pounding out sets of 8-10 x 225. My triceps and pec minor are pretty strong and explosive, as are my delts. I hit 275 lbs after a good amount of work around 8 weeks ago. Had set a goal of 300 by year end, which seemed entirely realistic to me at the time. Not so, now. Everything needs to remain submaximal, for multiple reps, which is already a far cry from the former bright line, machines and pulleys only, sets of 8+, lol.

    Anyway, thanks bud. It may be the one think i got going that will grab me a little attention, lol.
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate

  24. I tried them on a decline once years ago. It was pretty natural on a decline, but it bothered my wrist, so I scrapped it. I think I was going for the medial tricep head at the time. Now, I use the line of thinking "Hey Justin, what do you to hit your supra-intra-medial magnanimous superior muscle really hard?" "Simple, I load up the bar until it's really heavy and then I do it for reps."

    Takes a lot more routine maintenance to be able to do that, probably left a few gaping holes in my physique which I won't find until I lose about 30lbs of fat, but as far as mass goes, that is easily the best strategy.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  25. Quote Originally Posted by herderdude View Post
    I tried them on a decline once years ago. It was pretty natural on a decline, but it bothered my wrist, so I scrapped it. I think I was going for the medial tricep head at the time. Now, I use the line of thinking "Hey Justin, what do you to hit your supra-intra-medial magnanimous superior muscle really hard?" "Simple, I load up the bar until it's really heavy and then I do it for reps."

    Takes a lot more routine maintenance to be able to do that, probably left a few gaping holes in my physique which I won't find until I lose about 30lbs of fat, but as far as mass goes, that is easily the best strategy.
    I do it because i cant do what you do. With your strength, i doubt there are any parts, well muscles anyway, that gape.
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate

  26. Quote Originally Posted by jinxie View Post

    I do it because i cant do what you do. With your strength, i doubt there are any parts, well muscles anyway, that gape.
    I lol'd. Possibly woke up family members from the lols.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  27. Quote Originally Posted by herderdude View Post
    the lols.
    Okay, gaping hole.
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate

  28. Subbed for gaping holes!

    Strong reverse pressin you're hittin up again!
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  29. Quote Originally Posted by Sean1332 View Post
    Subbed for gaping holes!

    Strong reverse pressin you're hittin up again!
    I subbed you back in spades, brah.

    My body is decimated after hitting it pretty hard ~5 times in a week, on the heels of the better part of a month off. Slept on the heating pad last night.

    The accountability system works, indeed much better for me than in a constipating (for me), closed forum, lol. And damn am i gonna look good next to that stuffed turkey and dressing, Thursday. Shyte is going to be hole gaping, Herder style.

    What do i need to do to the hole to get rep power, lol?
    "The Iron never lies to you."~Henry Rollins
    "People have to get away from the dogma that it's all free weights or all machines. They can have sex. You can do both."~Dave Tate
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