RECOMPetition: Gutter and Houston Fight Through the Pain

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  1. RECOMPetition: Gutter and Houston Fight Through the Pain


    Hey everyone, @houstontexas and I are starting up a new joint log to help each other reach our goals and fight through our pain while sharing knowledge with each other and the board. Both of us have injuries that have affected our training on a fairly long term basis.

    This log with be roughly 12 weeks in length and will be a friendly competition.

    Here is some background on myself:
    1 SLAP tear repair w/ bicep tenodesis
    1 unrepaired minor SLAP tear (bicep intact)
    2 back injuries in the past year, 1st one unrelated to training, 2nd one definitely training related but due to imbalances from the first injury.

    I will be focusing on recomposition, going through periods of cutting and lean gains. I will also be focusing on corrective exercises and mobility, as well as increasing stability. Hopefully there will be a lot of knowledge thrown around in here. Most people at an intermediate to even an advanced level of training should be able to benefit from reading this, but it is primarily to push and help each other out.

    Here is my previous log that I will be continuing from in here (for more background):
    In the Gutter - Recomp / Rehab & Mobility log


  2. Thanks for starting up this dual log for us GP. I really think this will be a good way to stay motivated.

    Background Info:

    • Late 2011 diagnosed with SLAP tear in right shoulder (injury had been bugging me more and more over about a year)
    • Early 2012 underwent SLAP repair
    • Mid 2012 went back to working out after being released and managed to tear my rotator cuff in the same shoulder (it is a small tear, but it gives me way more problems than the SLAP tear ever did)
    • Last few years I've had off and on pain around my right knee which is only noticeable when I'm hitting lower body hard and consistent
    • Mid 2013 I played basketball for about an hour and felt great. The next few days I began having an intensified pain which was later diagnosed as a sprained lower back and it has given me problems on and off ever since. I was told by an MRI company that ran tests that I have bulging discs, but upon taking them to my ortho he thinks my spine is in good shape for being almost 30 and that I need PT for my repeated sprain problems.

    My Focus:
    • Recomp with emphasis on fat loss. I wanna see my damn abs. Right now I am skinny fat imo and I want to get sub 10% before I go on a lean bulk.
    • Learning and practicing taking care of my body better via foam rolling, stretching, etc.
    • Maintaining consistency in my diet and training vs doing the yo-yo crap where I'm good a few days and then horrible the next few.

    Starting Stats:
    • 178.2lbs
    • BF% TBD
    • Jean size 34/36 (34 is tight, but wearable and 36 is a bit big, but very roomy)
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  3. Tuesday, June 24th Log - Back + Bicep Day

    30min brisk walk to gym as warmup

    4 sets of 10 hyperextensions

    Wall stretch (like couch stretch) for psoas / hips. 1 min per side

    Facepulls

    40# x 20reps x 2sets
    60 x 17 x 1
    70 x 15 x 2
    80 x 15 x 2

    Seated low cable row


    90 x 15
    90 x 15
    100 x 14
    100 x 14

    Seated wide grip lat pulldowns

    100 x 10
    100 x 9

    T's (with DB's) on hyper machine

    15
    15
    15

    W's (w DB's) on hyper machine

    15
    15
    15

    Barbell Shrugs (behind the back)

    65 x 10 (holding 3-6 sec at top each rep)
    65 x 10 "" ""
    65 x 8 "" ""

    Barbell Bicep Curls

    20
    20
    15
    15

    Cable Bicep Curls


    25 x 15 x 2 (bilateral)
    25 x 15 x 2
    25 x 15 x 2
    25 x 15 x 2

    20 min of foam rolling and some restorative yoga at the gym

    30 min brisk walk home as cool down.

    Food Notes: Ate a lot today, plenty of carbs as well. Kind of took a small vacation from my low carb diet. Had 50g of hydro whey during workout, had kombucha post workout. No meal post workout. Waist is still around a 34 now. Down 2 sizes since starting recomping almost 2 months ago.

  4. I've been out of the workout phase for the most part of 2 weeks so I'm getting back in it slowly. I'm also running low on energy because my work hours increased from 40 to 60 this week. I really need to get to bed earlier than midnight when I have to wake up before 6. I'm just stubborn I guess.

    Monday, June 23


    5 min elliptical warmup

    Stretched a bit

    4 sets of pushups

    4 sets of standing chest flys with band (one side at a time)

    Tuesday, June 24

    ~5min foam rolling my legs

    3 sets of side raises on the hyper extension bench

    Wednesday, June 25

    No workout today. I'll leave work at normal time tomorrow and hit back and biceps with more intensity and volume than these past 2 blah days...

  5. Good that you're getting back in. Work can be a b1tch. I've been out for a week until last Thursday, due to lots of company visiting, but it's usually work that cuts into my regular schedule as well.

    Wednesday, June 25 (Chest + tris)

    30 min brisk walk to gym as warmup, got a sweat on

    Incline bench

    Bar x 15
    Bar x 10
    65 x 10
    95 x 10
    115 x 10
    115 x 10
    115 x 10

    DB incline bench

    50 x 10
    50 x 10
    50 x 10

    Machine flies

    150 x 10
    150 x 10
    150 x 10
    150 x 15

    Y cable triceps pulldowns

    65 x 15
    65 x 15
    65 x 13
    55 x 12
    55 x 11
    55 x 10

    Forearm curls (bar)

    20 x 15
    35 x 15
    35 x 15
    35 x 15
    35 x 15
    35 x 12

    Bunch of foam rolling on my T-spine, traps, serratus muscles, obliques, upper psoas, lower back. My serratus is being a HUGE b1tch on my left side. Massively painful for weeks if not months now. I have real tender spots in there. I need to get a back MRI and get this checked out cos this pain is likely radiating from a disc issue. If I press on my side around my lower ribcage and on the muscles between the lower few ribs on that side - and I can feel the adhesions/knots as well, it's brutally painful. Been using the foam roller, lacrosse ball and the MWod Super Nova on it. I also foam rolled my rear rotator cuff where it attaches to my lats near the rear armpit area, very painful and tight in there typically, on both sides. Did one side at a time and just kinda layed there on it, moving back and forth slightly.

    30 min brisk walk back home as cool down
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  6. Thursday, June 26

    Band shoulder dislocations or close to it... I've never done them with a broom and just started trying them with a band. I just do what I can.

    Band pull aparts across chest

    2 sets of hyperextensions

    4 sets of seated one hand cable rows

    4 sets of seated two hand cable rows

    6 sets of rope pulldowns

    Friday, June 27

    Didn't really hit my triceps or biceps on the other 2 days so I wanted to hit them today. Well also because I felt guilty for eating like a fatty at a lunch
    20-30min walk with my son and our dog

    Stretching

    Band shoulder dislocations

    8 sets overhead rope tricep extensions

    4 sets dumbbell curls

    Notes: Back was feeling a bit tight today, but pretty decent overall

  7. After binge eating last night I decided to run 12 days or so of the rapid fat loss protocol to get things moving quickly and to help kick these cravings I'm having. After this I'll go back to standard CKD protocol.

  8. I'm thinking about doing a few weeks of PSMF soon... but not quite ready for that. I think towards August I will try it out.

  9. Friday, June 27

    1 hour Hot Yoga class - was pretty tough (wasn't the restorative class, was a pretty active/fast class)

    Saturday, June 28

    Mainly just did a bit of PT/correctional exercises

    4 sets of 10 hyperextensions

    IYT circuit while horizontal on hyper machine

    8 reps per move, 24 total per set
    5 sets

    These were really tough on my lower back after doing those rounds of hypers. I'll have to switch the order next time, or do them all while facedown on a bench..

    W's on incline bench, face down

    15
    15
    15

    D1/D2 for shoulders
    4 sets each side high and low

    Facepulls
    (went fairly light on these today)
    15
    15
    15

    Bicep curl bar curls
    15
    15
    15
    12

    @jinxie - come join us in here when you have a chance. Also, I meant to ask you if you think I can do most of the above daily (IYTW's, etc), or you think maybe on an EOD basis...

  10. Sunday June 29

    Nothing crazy today, just some squats, posterior chain work and hip flexion work. Aiming to do this workout twice a week.

    Warmup:

    30min walk to gym

    Foam rolling of glutes, hams, T-spine, lower back, seratus / lats.. left side is still killing me when I roll it

    Front squats ATG

    Bar x 10
    Bar x 10
    95 x 10
    95 x 10
    135 x 6

    Note: getting better at these, mainly with wrist mobility, doesn't quite hurt as much till heavier weight

    Back squat ATG with belt
    155 x 10
    155 x 10

    Notes: No back spasms at all today post squatting. The extra back work I've been doing and use of a belt is helping I think.

    RDLS

    95 x 10
    95 x 10
    135 x 10
    135 x 10

    Decline sit-ups
    Note: did these on decline bench but did not go all the way down, went just barely past parallel, held for a sec or two then up again

    12
    12
    10
    6


    Lots of foam rolling, stretching of hips.

    External rotations DB's
    2 sets per side

    Cool down:
    30min walk home from gym

    Food Notes: I am back to a low carb diet, but I am having 50grams of carbs post workout. My only carb intake all day. Having carbs on workout days is definitely helping performance.

    Other Notes: I really need to start upping my core game. The girl I've been seeing is telling me she's starting to see the outline of abs.... but I haven't been working abs directly at all outside of occasional yoga classes. I really should be strengthening my core though....

  11. Did a weigh-in today. 225# now.
    Down 15# in past 1.5 months.
    I am also not glycogen depleted atm as I am eating some carbs again (TKD).

  12. That's awesome man. Keep it up.

  13. Monday, June 30

    5 min elliptical @ lvl 15

    stretching

    4 sets of pushups... started out with 20 for the first 2 sets, but ended up burning out quicker on the other 2

    4 sets of standing band flys for each side

    4 sets of single arm cable tricep pushdowns

    few minutes of playing around with a heavy bag with the neighborhood kids

    Diet Notes: Today was my first day to stick with PSMF style eating. This weekend we had family in from out of town and I did the regular thing and ate normal food like everyone else when we went out to dinner Sat. and Sun.

    Here is my breakdown for today: 1135 calories, 176.5g protein, 38.5g fat, 25g carbs

  14. Monday June 30

    Warmup: Walk 30m to gym

    Lots of foam rolling on T-Spine, full back, lats, seratus, upper traps and neck.

    Decided to focus on mid/upper traps / rear delts today. Upper back needs strength/thickness.

    Rear Delt machine flies

    40 x 15
    40 x 12
    50 x 10
    60 x 10
    70 x 9
    80 x 9
    90 x 7

    W's on bench

    15
    15
    15
    15
    15

    D1/D2 Shoulder PT

    3 sets of 15 from low to high
    3 sets of 15 high to low

    Seated Low cable rows (done slow, focusing on scapular retraction)

    60 x 15
    70 x 15
    70 x 15

    Foam rolling and back stretching

    Cool down: Walk 30 min home from gym

  15. Thursday, July 3

    I've been extremely busy, but I have been doing good this week. I've maintained my PSMF for the most part. I've been a bit higher in grams of fat than it should be, but my calories are still way lower than normal.

    I went to my assessment PT session for my back yesterday afternoon and it went very well. My mobility and flexibility was really good throughout my legs, hips and back. My leg strength was really good except my hip flexors could use some work, but they weren't too bad. My real problem was very obvious when I got into a plank position. My core immediately started shaking like crazy. My abs need a lot of work to help take the strain off of my back. I'm going to be doing a lot of planks and a few other exercises until they start getting easy and then I'll start progressing from there. I'm hopeful I'll have a great recovery as far as my back goes.

  16. Quote Originally Posted by houstontexas View Post
    My abs need a lot of work to help take the strain off of my back. I'm going to be doing a lot of planks and a few other exercises until they start getting easy and then I'll start progressing from there. I'm hopeful I'll have a great recovery as far as my back goes.
    I'm the exact same and in the same boat. Planks, side planks, reverse crunches (these are amazing, check them out). Also, I've started doing decline bench situps to help hit the lower abs which I have a hard time with. Holy @#$% these work amazingly well, and as an added bonus, they hit the iliopsoas as well as hips. I also want to start using the ab wheel... but ever since I started adding in core work, I've realized I need to ease into it, so I don't do all of these yet, just choosing a couple at a time..... I'm usually in a lot of pain for 2 days after.

    Friday July 4th - Happy Independence Day!!!

    Got a ride to the gym today. Foam rolling for 15 min prior to workout

    Rear delt machine flies

    40 x 15
    40 x 12
    50 x 10
    60 x 12
    70 x 10
    80 x 10
    90 x 10
    100 x 9

    W's on bench

    15
    20
    20
    20
    20

    Behind the back barbell shrugs

    65 x 12
    95 x 10
    95 x 10
    95 x 10

    OH Press - just wanted to get used to this motion again and start warming my shoulders up to pressing again

    Bar x 10
    Bar x 10
    Bar x 10

    DB incline chest press

    50 x 10
    50 x 10
    50 x 10

    Hyperextensions

    10
    10

    Machine flies

    150 x 10
    150 x 10
    150 x 10

    30min walk home from gym in the cold cold drizzling rain lol... I didn't want to put an end to my usual post workout cardio / scenic walk

    Overall Note: Ever since starting TONS of reverse flies, ITYW's, hyperextensions, my back has been SO much better. Now I just need to focus FAR more on core.

  17. Saturday July 5th

    Bit of an advanced warning..this workout went really bad. I'm not quite sure what the problem was =\ I know that I had scheduled a hot yoga class right after training, and my trains to get to this specific location were all messed up, so I got to the gym late, which left me 30min to train before I had to leave to get to the hot yoga class. I really wanted to make it to the class though because it really helps my core & stabilizers out a lot and relieves a lot of pain. Maybe this workout went really bad just because I was feeling really rushed...

    Front Squats

    Bar x 10
    Bar x 10
    115 x 5 (wrist was reeeeally hurting for some reason, usually I can do 10)
    115 x 5 (same pain)
    135 x 5 (same again, had to stop short)

    Back Squat ATG (with belt)

    155 x 8
    155 x 8

    Not sure what the problem is here. I can normally do 10 reps easily for multiple sets.

    RDLS

    95 x 10
    95 x 10

    Really had to get going or I'd be late. What a $hitty workout. Making up for it at my next one.

    Post Workout

    Went to a scheduled hot yoga class, the hardest/fastest one that this studio offers, in 100 degree heat. Holy crap it kicked my ass. My legs were shaking, my shoulders burning at times, my core was complaining lol... and my cardiovascular system was being heavily taxed. Not bad.

  18. Sunday, July 6

    30min brisk walk to gym.
    15 min of foam rolling.

    DB Incline Bench

    25 x 10 flies (warmup)
    25 x 8 flies (warmup)
    50 x 10 - press
    50 x 10
    50 x 10

    Machine Flies

    155 x 12
    155 x 10
    155 x 10
    155 x 10

    Y Cable Tricep Pushdowns

    70 x 15
    70 x 13
    60 x 10
    60 x 10
    50 x 12
    50 x 10

    Overhead Tricep Extension - single arm

    30 x 10 x 2
    30 x 10 x 2
    30 x 10 x 2

    Forearm Curls

    35 x 15
    35 x 15
    35 x 12
    35 x 12
    35 x 10

    Post Workout:

    30min walk home from gym then walked the dog and took the train to the city for a 90min Hot Yoga class, was a Yin/restorative class focusing on long stretches, mainly focusing on this hips and back, but shoulders as well. Great class.

    Notes: I am basically trying to workout everyday now. I love walking to this new gym, the scenery and neighborhoods are great, so I'm getting a full hour of walking in everyday. I can handle this frequency as I'm only training with volume, and not usually till failure. Starting to hit certain groups EOD now as well. Of course I will take time off as needed, if the need arises, but recovery has been great.

  19. I just wanted to post this article. It's a very great representation of some of the poses I do in yoga, and how they help strength athletes - a very detailed account. I do all of these within my classes.

    http://breakingmuscle.com/yoga/incre...ength-athletes

  20. This weekend and yesterday weren't very productive besides working a lot. I managed to eat like crap the entire weekend and put back every pound I lost earlier in the week. I didn't workout b/c I was too busy drinking and having fun. I don't do that very often though so it was nice to have a weekend of fun. I've been sleeping like crap b/c I have been staying up late every night. I did eat pretty good yesterday though so that was a good way to start off the week. Today I'll get a workout in and try to get to sleep earlier.

    I'll be checking out that yoga article later. I'm going to move my son's tv he never uses into the garage so I can do yoga and stretching videos I find online. Amazon Prime has a bunch of yoga videos I can stream for free so that's where I'm going to start.

  21. Well it looks like I pulled / strained my left psoas from Sunday's Yin Yoga class. I tried to stretch too deep because my tight hips bother me. I should focus on daily stretching if I'm going to go that deep. I discovered my psoas was pulled after trying to do decline situps... couldn't get past 1. I was still able to train though and go to yoga class yesterday, but I am taking a day of rest + ice today.

    Monday July 7th

    Walked 30min to gym as warmup

    Rear delt machine flies

    45 x 15
    45 x 12
    55 x 10
    55 x 12
    65 x 10
    75 x 10
    90 x 8
    100 x 6

    Prone shrugs on incline bench

    35 x 10 x 2
    35 x 10 x 2
    45 x 10 x 2
    45 x 10 x 2


    W's on bench

    10 x 15 x 2
    10 x 15 x 2
    10 x 15 x 2
    10 x 15 x 2


    Behind the back barbell shrugs

    65 x 10
    95 x 10
    95 x 10
    95 x 10

    Seated Low cable rows

    60 x 15
    80 x 12
    80 x 14
    100 x 12
    100 x 10

    Hyperextensions

    10
    10

    Walked 30min home as cool down

    Picked up my gear and then took the train to the city for a 60min hot yoga class, a pretty tough one. That was a lot of walking/training today.

  22. I think I might start looking at incorporating some of these stability exercises into my routine:

    http://anabolicminds.com/forum/conte...-workout-5582/

  23. Took Tuesday off due to pulled psoas. Decided to give blood since it was a day off (whole blood). Back in action now, but still a bit sore.

    Wednesday July 9

    Incline Barbell Bench (decided to do barbell bench today since it was too busy to do DB press, no free benches)

    Bar x 15
    Bar x 15
    95 x 8
    115 x 8 (shoulders starting to hurt)
    115 x 8 (same, outer delts, deep inside)
    115 x 8 (ouch)

    Bad choice to pick up the barbell again, not ready yet

    Incline DB Press

    50 x 10 (right shoulders is clicking a bit)
    50 x 10 (not going down as deep and the clicking is stopping)

    This was ok, the shoulder with the unrepaired SLAP tear was clicking though, which is always a bad sign to me... must be from benching

    Shoulder D1/D2

    Did a bunch from high and low, to bring some blood to my shoulders and warm them up

    Machine Flies

    150 x 10
    150 x 10
    150 x 10
    150 x 10
    150 x 10
    150 x 10

    These felt good on my shoulders

    Standing Curl Bar bicep curls

    35 x 15
    45 x 12
    45 x 10
    45 x 10

    Tricep Pushdowns

    60 x 10
    50 x 14
    50 x 12
    50 x 10

    Post Workout

    Did a 60min hot yoga class. I nearly passed out a bunch of times about 3/4 of the way through and almost threw up. I think it's due to training and then hot yoga within 24hrs of giving blood. Wasn't getting enough oxygen or something, plus it was a really hot day so the class was extra extra hot. I also forgot to take my Cordygen / Athlyte pills before class.

    Overall Notes: I feel like my gym performance is going down lately. It could be due to doing more work while on a diet. I am doing hot yoga everyday now, and not the strictly restorative one, but the more active one. My back is feeling great now though.

  24. Dang man don't kill yourself doing yoga. That isn't the way to go out lol. I've been doing my ab stuff at night, but have neglected to workout other than that this week. Been working until 7pm most nights. I need to stop using that as an excuse and just do what I need to do. I'll have a workout tonight and get it posted tomorrow most likely.

  25. I've been training almost daily just for stress relief... going through a lot of that right now.. likely pushing myself too much. I'm walking about 5-6 miles, training, and doing hot yoga almost daily now.

  26. You're pushing too hard and I'm not pushing enough right now. we are balancing out overall lol.

  27. I've gotta admit, I've been feeling a bit depressed/anxious lately due to some factors in my life... and that's why I've been really pushing it... Which is actually a good reaction to stress. Normally when I am feeling really down about something, I don't get super motivated... But all the training helps to clear my mind, plus the weather has been amazing here so I've tried to be outside / out of my house as much as I can be.

    I've just ordered some Tianeptine (Stablon) powder, so it's time to put that anxiety/bull$hit to rest and move on with a clear/positive mind. It's too bad it poops out for me after about 4 months, but that should be long enough. I normally do it in cycles as needed.

  28. Sorry life is getting to you bud. You're definitely doing something right if you're staying motivated to get in the gym etc. The weather here is hot and humid as hell, but I still get out there some. I've never heard of Stablon so I'll have to look into that.

  29. Thanks man. I get really affected by the women in my life, far more than I should, especially when I am in love. I shouldn't let women trouble / complications get me down. Staying busy is key for me... and hopefully some xanax and stablon as well lol... women can really drive me crazy sometimes...

    Living in NYC, most of my circle of friends are always out drinking, and that's not quite what I want to be doing all the time in order to burn stress. It's been tough for me to find a circle of clean living, athletic, positive friends here. Most of my athletic friends are scattered around the country.

    I think I want to start taking my training in a new direction soon. I love training, but I would really love to start training for 'something', to have a purpose. Something competitive. I've been thinking about getting into these various competitions such as the Civilian Military Combine, etc...Competitions that test strength, endurance and agility.. I feel so much better and accomplished when things I am doing have a purpose and goal, not to mention, it would be a great way to meet like minded people with similar lifestyles... It's tough to meet women in NY with the same lifestyle as me as well...so that could also be a plus of doing these... I've thought about joining Crossfit again as well, for the camaraderie and family aspect of it all... but it doesn't completely follow all of my goals, and it's also quite expensive here on top of my yoga etc... The best thing about Crossfit is the community aspect and positivity & drive of everyone involved. I could definitely manage 2 Crossfit session a week while continuing my yoga and volume work at the gym, but a 2 day per week monthly pass here is over $150!! Combine that with $120 unlimited hot yoga pass and my ~$100 gym pass and that's a bit extreme!!

  30. This is the site for the CMC I was thinking of getting involved with:

    http://www.civilianmilitarycombine.com/
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