RECOMPetition: Gutter and Houston Fight Through the Pain

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  1. 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.


  2. 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.
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  3. 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.

  4. 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.

  5. 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.

  6. 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

  7. $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.

  8. 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

  9. 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.

  10. 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
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  11. 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.

  12. 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

  13. 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).

  14. 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.

  15. 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.

  16. Name:  Hip-muscle-pain.jpg
Views: 25
Size:  166.2 KB

    So this is where the most tender area of pain is, and it's really bothering me right now. I can't squat or practice yoga till this is gone =\

    I can't tell if it's the top head of my IT band, or the Tensor Fascia Latae, or maybe ligaments around them.
    @Sean1332 - any recommendations? Thoughts on what I might've done, or any stretching/band work etc I could try?

  17. Going to check this out tonight and see if it helps:

    http://www.athletico.com/2012/06/05/...and-solutions/

    The main source of pain is higher up my leg just 2-3 inches below my hip, but if I roll a lacrosse ball down my IT band, there's some nastiness going on all the way to my knee. Might be IT band syndrome.

  18. Biting the bullet and going to see my sports therapist today to get some A.R.T. done and to get some time in with their TENS unit. I need to get rid of this pain and tension in my IT band quickly. I've never had this problem before, first time ever.

    With that being said, I just got my IM l-carnitine in, and am really looking forward to starting it.

  19. Good luck man. Keep me posted and let me know how the ART goes.

  20. Thanks, just got back. It definitely is my IT band. They used stim/heat and then helped me stretch before breaking out the Gravston technique/tools... Gravston is super painful. Got a few more sessions before he thinks it'll be better, likely a couple more weeks, but I can start squatting in a week's time, just gotta keep it light, around 135, and hang out / stretch at the bottom.

    My diet is currently still on hold while I eat myself to recovery. I haven't been sleeping much the past two weeks because of work so my body hasn't been recovering as well, so I'm upping my cal's by about 800 per day until things level out with work and my IT band & such over the next week.

  21. Btw, I might try some research with BPC-157 down the road:

    http://www.fasebj.org/content/28/1_Supplement/844.9

  22. BPC 157 the healing peptide


    Bpc 157: specifications
    Molecular Formula : C62H98N16O22 Molecular Weight : 1419.5355 purity>99%
    Sequence: L-Valine, glycyl-L-alpha-glutamyl-L-prolyl-L-prolyl-L-prolylglycyl-L-lysyl-L-prolyl-L-alanyl-L-alpha-aspartyl-L-alpha-aspartyl-L-alanylglycyl-L-leucyl-; glycyl-L-alpha-glutamyl-L-prolyl-L-prolyl-L-prolylglycyllysyl-L-prolyl-L-alanyl-L-alpha-aspartyl-L-alpha-aspartyl-L-alanylglycyl-L-leucyl-L-valine


    BPC 157 Stable gastric pentadecapeptide BPC 157 (GEPPPGKPADDAGLV, M.W. 1419) may be the new drug stable in human gastric juice, effective both in the upper and lower GI tract, and free of side effects. BPC 157, in addition to an antiulcer effect efficient in therapy of inflammatory bowel disease (IBD) (PL 14736) so far only tested in clinical phase II, has a very safe profile, and exhibited a particular wound healing effect. It also has shown to interact with the NO-system, providing endothelium protection and angiogenic effect, even in severely impaired conditions (i.e., it stimulated expression of early growth response 1 gene responsible for cytokine and growth factor generation and early extracellular matrix (collagen) formation (but also its repressor nerve growth factor 1-A binding protein-2)), important to counteract severe complications of advanced and poorly controlled IBD. Hopefully, the lessons from animal studies, particularly advanced intestinal anastomosis healing, reversed short bowel syndrome and fistula healing indicate BPC 157's high significance in further IBD therapy. Also, this supportive evidence (i.e., no toxic effect, limit test negative, LD1 not achieved, no side effect in trials) may counteract the problems commonly exercised in the use of peptidergic agents, particularly those used on a long-term basis.

    what is BPC 157 used for in humans/bodybuilders?
    well BPC 157 is known for super quick and professional Joint/tendon/ligament healing in all phases of clinical trials.. studies are shown here: BPC 157 has been shown in studies to heal torn quadriceps muscles, detached achilles tendon, muscles that have been damaged/crushed. Demonstrating dramatic fast recovery from muscle tears. Tendon to bone healing - increased ligament healing, BPC 157 has a variety of protective effects in the organs.

    Clinical trials demonstrate healing and prevention of stomach ulcers and it is being studied as a burn treatment. Trials show it may help repair some liver damage after prolonged chronic alcohol exposure. No adverse reactions have been seen in clinical trials.

    BPC 157 peptide has been shown to heal a variety of wounds in all areas researched, including internal organs, muscles, ligaments, tendons, skin, internal lacerations from surgery, etc.

    it can have a use in the medical industry help heal and get rid of stomach ulcers caused by people abusing NSAID drugs


    How long can i wait to see some effective results/benefits from this product?
    well personally for me ive been using for 1 week and the results are astounding! my right hip is now moveable im almost at a point where i can go in the gym and smash legs harder then before, my right bicep IM injections with it has had immaculate results thus far the pain is greatly diminished and im able to pick up things mildy heavy whereas 4 injections previously i was in bad pain/weakness and now... its feeling strong/harder then previous.

    usually results will take 4-6 weeks, because yes of course your injecting the drug but the human body has a set healing rate, but with BPC 157 the healing will be imo 100% faster then regular and the also the healing will be more complete whereas before you would only get around 80% of what you had before.



    How long can i run BPC 157 for?
    BPC 157 can be run for 4 weeks, followed by a 2 week rest. after this if you are still not feeling 100% itll be safe to run another course of BPC 157.


    How do you reconstitute BPC 157?
    simply pop the cap off, gently alcohol swab the stopper, then let it dry, same goes with the BAC water vial. then dose out the correct amount of BAC water. then slowly put the needle in... then slowly but surely inject the BAC water along side the vial making sure you do not indirectly inject on the peptide powder, however once you have done the first dose and the powder i essentially mixed you can inject on the bac water, that is fine. Note* this is done with 2mls of bac water, that would be 2 whole 1ml/1cc insulin syringes.

    How do I Dose BPC 157 for optimal results?
    you can use anywhere from 200mcg being a medium dose up to 500mcg ... depending on severity of issue ( if severe) dose 2x a day at 350 mcg totaling 700 mcg.

    Is BPC 157 IM or sub q injection?
    BPC 157 is both, you can do IM or subq as close as you can to the injection site, preferably around 1-4 inches away to yield the most benefit to the injured area.


    What are the side effects of BPC 157?
    there are absolutely none that i know of well No one knows, however the first time i used it i got a head ache and felt generally sick, however this was only for a day. I'm now 100% this is most likely a coincidence, most probably a body reaction to the first time. to be honest there are no side effects, its in clinical trial phase 2 ATM and they have reported 0 effects, only positives.

    What syringe/needle size is good for this peptide?
    all needles would be good for this peptide depending on where you want to inject, however a 1ml/1cc 29 and half inch insulin syringe is optimal for most sites on the body.

    What is the cost of BPC 157?

    bpc 157 is relatively inexpensive and the results are worth the money as it could permanently strengthen your weak joints/connective tissues/muscles unlike a placebo supplement where it yields good results and once you come off, your joints are crying out for mercy. the general price is around $25-50 USD.

    How long will 1 bottle last?
    generally if run at the baseline 200mcg dose, 1 5mg vial will last 25 consecutive days. $25 usd for 1 bottle, is well worth it!

    Where do I store this?
    just like another peptide keep it away from UV/sunlight. it can stay in room temp for up to 10 weeks, however for best storage/results store in a fridge and use until vial is run out then discard of it. For other BPC 157, they can stay in the fridge too as they;ll last up to 6 months, whereas if you had more you can store in the freezer( up to 2 years).

    thats everything you need to know about BPC 157 guys! hope you enjoy the read and this will help noobs/future injured athletes or current injured gym addicts try it.


    Huge thanks to HarryBrah for putting this all together
    by harrybrah
    Quoted from a post on another forum, with author's name intact

  23. Man that BPC-157 sounds awesome!! It sounds like it could help heal my RC. Let me know where you plan on getting yours from. Are you going to run it IM or Sub-Q?

  24. Friday, August 15

    10min foam rolling and stretching

    Lying Leg Curls:
    60x12
    60x12
    75x10
    75x10
    90x5

    Standing Cable Flys:
    30x25
    40x10
    40x10

    Rear Delt Machine Flys:
    50x10
    50x10
    50x10

    Chest Press Machine:
    65x20
    80x20
    95x15

    Workout all felt pretty good except my first few sets of leg curls felt awkward. My right leg always bothers me around the knee and today was no different. Mainly the first 2 sets were iffy. I kept the weights manageable for all exercises as I get a handle on where I'm at with these exercises I haven't done in a while.

  25. Saturday, August 16

    10 min foam rolling and stretching

    Leg Lifts on Decline: 2 sets of 10

    10min on Stair Master

    Spent about 15min signing up for a new membership at the gym and then got out of there. My hamstrings are so tight from those leg curls it's crazy.

  26. I've been on a beach vacation down at the Jersey Shore, just got back, so I'll be starting up again today.

    I know all about tight hams. Any pose I do in yoga feels like a ham stretch to me even when it shouldn't necessarily be haha..

  27. This is a very brief article that was posted recently, but it reminds me how I need to constantly work on ankle mobility. They could've gone into more detail on methods for this (using bands, etc). Poor ankle mobility will cause heels to lift when going very deep, or it will cause altered form, causing greater pressure on the lower back.

    http://anabolicminds.com/forum/conte...ips-tall-5733/

  28. Went to the sports clinic again today for more work to my IT band and I ended up mentioning something that was also causing a bit of pain at night. My legs / feet get crampy at night, and I pointed to an area that I tend to need to roll out a lot with my lacrosse balls. I got them to stim it with the TENS unit and they did some work on it with the Gravston tools (holy hell Gravston is the definition of pain, but really amazing at releasing tension/adhesions).

    Turns out that I have a bit of PTT (Posterior Tibial Tendonitis) going on. We figured out it's from my shoes, not enough support and I'm not using any insoles. Great thing is that there's a podiatrist in the same office. They are hooking me up with Orthotics on Friday, covered by insurance. Fking great... Going to get a pair for my work shoes and my squat/oly shoes.

    I'll also be starting some band exercises to strengthen my Posterior Tibial Tendon and Piriformis.

  29. I tried something new last night... went to my hot yoga (advanced) flow class before the gym, to see how this would work... Well it didn't work, the class still obliterated me and I had to go home after =\ It sucks, really trying to find a way to fit in these classes because they are such amazing cardio workouts and are amazing for flexibility / stability. Only problem is that they completely drain me... and if I go to the class after the gym, it's super super painful (burning shoulders and traps). I might have to do an easier class on my gym days, and save the tough one for maybe a once a week session.

    On a side note, the class was packed.... packed full of super hot, sweaty flexible women in booty shorts that is. Seems like they all have such an amazing athletic build in there too. Strong legs and thick posterior chain...my absolute favorite.

  30. Wednesday August 20

    Super burned out from work, just did band work from home (shoulders / chest / pull-aparts, etc)

    Today I am promising myself to dive back into my regular training. Work has been brutally crazy at the office lately and it's been throwing a wrench into things. I don't think I can do a 3x a week fullbody day though, going to create a 4 or 5-day split again.... this had me the most active and worked the best with my hot yoga classes. The 3-day fullbody routine had me super sore all the time and it was almost impossible to practice yoga properly like that. All I wanted to do was recover, not work more. I will try to work in 2 chest/shoulder days into my routine, 1 legs/core day, 1.5 back day, 1 arms/core day, or something like that.
  

  
 

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