RECOMPetition: Gutter and Houston Fight Through the Pain

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  1. Also, just wanted to mention... I'm on my 2nd day of 20mg Ostabol, my first time trying it out - and I swear I'm getting pumps just sitting around/walking around. I don't think it's just in my head either. Feels similar to when I'm on a PH/PS. I guess I didn't expect it to kick in so quickly, but it could also be in combination with the 3 pumps of dermacrine. I should also mention that I am taking about 200mg Mast weekly, to lower my SHBG and free everything up.


  2. I'm getting pumps too man. It's a good feeling. I got in a workout finally last night so here's the breakdown.

    Tuesday 7/29/14

    10min elliptical warmup / stretching

    3 sets of pushups

    2 sets of rope pushdowns

    2 sets of overhead rope extensions

    3 sets of rope curls

    3 sets of dumbell curls

    I mixed in 2 sets of planks & 2 sets of side extensions (idk if that's the right name) into the workout as well.

    pushups didn't really feel good so I abandoned them and moved on to an arm focused workout.
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  3. Quote Originally Posted by houstontexas View Post
    pushups didn't really feel good so I abandoned them and moved on to an arm focused workout.
    What's happening when you try to do pushups? Are you getting shoulder pain?

  4. Tuesday July 28

    Did a double session today, gym and then hot yoga class (flow) which was pretty brutal. This is a great combo, but I think I'm going to have to modify my plan I had set out. There's no way I can do 2 flow classes on my off days. Doing it back to back with a gym session was brutal enough, I need time to recover. Going to just do 1 daily flow class. Right after my gym session and then 1 on my off day.

    Foam roll 10min

    Hyperextensions

    10 @BW
    10 BW + 10#
    10 BW + 35#

    Machine flies

    120 x 6
    120 x 6
    150 x 7
    165 x 10
    165 x 10
    165 x 10
    165 x 8

    Reverse flies / rear delt machine

    30 x 10
    45 x 10
    75 x 10
    75 x 10
    75 x 10
    75 x 10

    D1/D2 shoulders
    2 sets each high n low

    Seated low row

    70 x 10
    90 x 10
    110 x 10
    110 x 10

    Standing barbell curls

    50 x 10
    50 x 10
    50 x 10
    50 x 10


    Traveled over to my hot yoga studio for a 1 hr flow class (power vinyasa). Was pretty fast/tough/intense. I was sweating bullets the whole time. I never thought yoga could be so taxing on the lower body and upper body. The isometric work in the lower body is pretty amazing. It completely humbled me when I first started.

  5. Quote Originally Posted by Gutterpump View Post
    What's happening when you try to do pushups? Are you getting shoulder pain?
    Ya pain in the front of my shoulder
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  6. Whenever I get pain in my shoulders, I start doing my diagonals again. The D1/D2 movements. Always works like a charm. I should be doing these more often

  7. I need to start incorporating those into my routine

  8. Did your physical therapist ever have you doing them after surgery? Is it something you just stopped doing after a while?

  9. Sunday August 3

    Warmup: rowing machine on 10 (top setting). 500m race against my gf. She beat me by 7 seconds. I got 1:57. She couldn't believe I wasn't winded after that though.. I guess I could've pushed it more then. Looks like my cardio capacity / endurance is getting up there! She trains crossfit as well, and the only cardio/endurance I get is my hot yoga flow classes. She does the Civilian Military Combine races as well and came first in the women's elite class at her last race. She's definitely a good person to train with haha.. Trains so differently than I'm used to though. A lot of kettlebell training / drills, etc.

    Foam roll for 5 min

    Hyperextensions

    10 x BW
    10 x BW + 25#
    10 x BW + 35#

    Machine Flies

    110 x 12
    110 x 12
    150 x 7
    160 x 10
    160 x 10
    160 x 10

    Note: I dropped the weight by 5 pounds and did fewer sets this session. My last session earlier this week left me sore for too long, I wouldn't be able to go EOD with previous volume.

    Reverse Flies (rear delt machine)

    30 x 12
    45 x 12
    75 x 10
    75 x 10
    75 x 10
    75 x 10

    Incline Bench Shrugs (for mid traps)

    45 x 10
    45 x 10
    45 x 10
    45 x 10

    W's (bent arm reverse flies) on slight incline bench

    15
    15
    15

    D1/D2 shoulders


    3 sets high and low, each side, one side at a time, back to back

    Decline bench situps

    10
    10
    10
    10

    Standing barbell bicep curls

    Note: experimenting with volume on these to see how I respond

    35 x 20
    35 x 20
    35 x 20
    35 x 20

    GF helped me with kettlebell form after the workout. I want to start incorporating some KB work for cardio, etc. Mainly swings. Need to watch my back (by keeping proper form) though but it felt fine today.

  10. Dude that's so awesome you workout with your lady and vice versa. I wish I had that going on. I've been out of town on vacation since Thursday so all I did was drink and go to sea world. Back to the grind today and I'm getting serious damnit!!

  11. Yeah it's definitely great, although I'm used to training on my own! This slowed me down a bit, but hopefully it can start to benefit me. I've rarely trained with a partner. Have you tried to get your wife involved? Where it comes to me and dating, it's one of the main traits I look for in a woman, we need to both be active together and involved in the same activities since I'm so busy... otherwise it's tough to get much time in! It deepends the relationship as well when you share things you're passionate about.

    I forgot to mention I was sick again for 3-4 days last week, end of the week. What's with these summer colds, and so often? They've been going around a lot this summer.

    I need to tweak my diet, I've gained a few pounds back and haven't been focusing on it too much :\ Today I'll go do groceries and get the plan back in action.

  12. Tuesday August 5

    Hyperextensions

    10
    10 BW + 25#
    10 BW + 25#

    Seated low row

    60 x 10
    70 x 10
    90 x 10
    110 x 10
    110 x 10

    Machine flies

    110 x 12
    110 x 12
    150 x 7
    160 x 10
    160 x 10
    160 x 10


    D1/D2 shoulders
    3 sets each high n low


    W's (bent arm reverse flies) on incline bench

    15
    15
    15


    Standing barbell curls

    35 x 20
    35 x 20
    35 x 15


    Finished workout and 15min later started a 1 hour hot yoga flow class which completely kicked my ass. Pretty advanced & fast stuff. Sometimes I wonder why I put myself through these classes lol.. especially after a workout, since these classes are a workout in their own right and super challenging. Oh well, no pain no gain, and these classes have definitely been helping my flexibility and back issues not to mention they've been an immense cardiovascular booster since they are done in a ~100 degree room with humidity.

  13. I'm going to start incorporating some of these with bands:

    http://anabolicminds.com/forum/conte...-only-ab-5327/

    Also, just wanted to note that I've had to up my AI since starting osta/dermacrine. Libido is sky high atm, thankfully I have a gf.

  14. Stopped the Osta a few days ago b/c I was having trouble focusing with my eyes, but I'm pretty sure that wasn't the cause now. I ended up getting sick this week and have a pretty bad sinus infection that has me feeling like crap, weak, stopped up, etc. I tried to workout Tuesday and Wednesday, but didn't really accomplish too much. Last night all hell broke loose and so I went to the doc today and got meds, etc. I'll probably take it somewhat easy this week as my body recovers. It always seems like every time I try to push something else says not so fast... I'm sure I'll get past it, but it sure is annoying lately.

  15. I hear you man. I got sick twice in the past month! Frustrating... the 2nd time I got sick, I kept working out though and it was ok... I think for me it was due to stress at work and not getting much sleep because of some crazy deadlines, plus some bugs going around.

    So far I've seen no sides from Osta. It's fairly weak for what I'm used to Just using it to bridge for a couple months though. The Dermacrine definitely has my E2 up though, I've had to double my regular TRT AI dose @ only 3 pumps of derma.

  16. Thursday August 7

    Foam roll 10min

    Front squat (been neglecting squats a bit due to all the yoga I've been doing, which in turn is allowing me to squat again)

    Bar x 10
    Bar x 10
    65 x 10
    95 x 10
    135 x 5 (wrists hurt, could've done more reps)
    135 x 5 (wrists..)

    Back squat (deep)

    185 x 5
    205 x 5

    Didn't have my squat shoes or belt. Note to self: don't squat deep in flimsy shoes. Feels like I might've pulled something in my right leg today. Otherwise back felt fine during lifts and today. Rolling my legs all day, brought lacrosse ball to office. Kinda knew I'd be in pain after not having squatted in ages.

    RDL's

    95 x 10
    115 x 10
    115 x 10

    Machine flies

    110 x 12
    110 x 12
    150 x 8
    160 x 10
    160 x 10
    160 x 10


    Reverse flies / rear delt machine

    35 x 10
    45 x 12
    75 x 10
    75 x 10
    75 x 10
    75 x 10

    W's (bent arm reverse flies) on flat bench

    12
    15
    15
    15

    Standing barbell curls

    55 x 12
    55 x 12
    55 x 12
    55 x 10

  17. $hit, I just realized that's the first time I've squatted over 200 pounds since last summer without back pain, and it was with no belt or shoes even. Hrmmmm.. definitely going to keep at the squats now. I think I'll keep up the 3 fullbody sessions (minus legs because of all the midweek hot yoga) and then add in squats & RDL's on my last training day of each week.

    So essentially I'll be hitting chest/back/arms 3 days a week with volume, isometric/stability work on legs (and upper body) with all the hot yoga, and then I'll nail legs once a week with a mix of volume and sets of 5, with a 2 day break after before repeating. TBH I miss the 5's and even heavy singles. I want to get my squat back to at least 300 by Christmas this year.

  18. Monday, August 11

    Warmup: walked just over a mile to gym at decent pace

    Foam roll 10min

    Hyperextensions

    10
    10 BW + 25#
    10 BW + 25#

    Machine flies

    115 x 12
    115 x 12
    155 x 7
    165 x 10
    165 x 10
    165 x 10

    Reverse grip flat bench press

    95 x 13 for luck


    Reverse flies / rear delt machine

    30 x 12
    45 x 10
    65 x 10
    65 x 10
    65 x 10
    75 x 10

    Note: Dropped weight down a bit to focus more on the contraction. Trying not to use tri's at all during the movement, focusing on mid traps and rear delts.


    W's (bent arm reverse flies) on incline bench

    15
    15
    15

    D1/D2 shoulders

    2 sets each high n low

    note: felt tightness in my left delt


    Standing barbell curls

    55 x 10
    55 x 10
    55 x 10
    55 x 10

    Seated low row

    70 x 12
    70 x 12
    90 x 10
    110 x 10
    110 x 10
    110 x 12

    Decline BW situps

    10
    10
    10

    Walked home just over a mile as cool down

  19. Today is an off day, which means a single brutal 1 hour class of hot yoga (flow) this evening and lots of rumble rolling / stretching + core work from home with my bands and abmat (from Rogue). I don't like to sit still on my off days.

    Tomorrow I'm aiming for a morning hot yoga session (flow) with a very advanced teacher - my first time trying it in the morning, an evening hot yoga session (flow again) with another really advanced teacher - (might cancel evening class depending on how much sleep I get tonight and how I feel tomorrow), and then a fullbody workout about an hour after that - once I'm rehydrated and carbed up again.... just to see where my endurance is at, and I like a challenge. Also going to give me a good opportunity to really test out my limits as well as MST's Cordygen VO2 Ultra which I've been using off and on for a while now.

  20. There's no way I'm making that morning class after tonight's... My traps are on fire.. I keep forgetting how brutal/advanced these new classes are. I'm staying up tonight to eat a pound of curry chicken and a liter of 1% milk... Then grabbing the magnesium oil... Ouch

  21. Took day off to ice my right hip and eat/recover. That pain I had noticed last week in my leg that was causing limping now has a source. Alternating ice/warmth and rolling a lacrosse ball lightly on it.

    I probably shouldn't be doing these hot power/flow classes on top of training, but they're pretty addictive due to how hard they are as well as how good they are for my back/shoulders/hips and cardio capacity. I like getting pushed. They have slower classes though, but I'm really trying to up my endurance and push the recomp / burn fat.

  22. Wednesday, August 13

    Warmup 10min on elliptical

    Leg Press:
    90 x 20
    135 x 20
    165 x 15
    165 x 15
    195 x 15

    Seated Cable Rows:
    60 x 20
    75 x 20
    90 x 16

    Lat Pulldowns:
    75 x 20
    90 x 20
    105 x 12

    Seated Machine Fly:
    30 x 15
    35 x 12
    40 x 10

    Plank:
    2 sets of 30 sec holds

    Ab Stretch and Hold (idk wtf this is called):

    2 sets of 20 seconds each side

    Stretching

  23. Good volume! Make sure to stretch and roll that back. I'd try to get some scapular work / rear delt + trap work in there too. Reverse flies and YTW's are great for supporting the upper back and shoulders, I rate them as the best exercises for anyone who has shoulder issues (along with the D1/D2's).

  24. I'll be switching some exercises in and out and running a 3x a week routine so I'll try adding those in man. Thanks. Hope that hip stops bothering you so much.

  25. Thanks man. I need to figure out how to plan my 3x week routine better, I'm hitting my traps/upper back too much/often it feels like, mainly due to the classes I'm doing too.
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