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In the Gutter - Recomp / Rehab & Mobility log

houstontexas said:
Man I took 5mg tb500 last week and I got super hot, hungry, and felt like I was gonna pass out. I had to screw up my diet just to fix the issue lol.
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Hrm I've never noticed that from tb500 before. Have you read around to see if this has been a similar reaction for any others?
 
Gutterpump said:
Hrm I've never noticed that from tb500 before. Have you read around to see if this has been a similar reaction for any others?
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I only found one other person who said it so far and people were questioning whether it was in fact TB500 and not some kind of GH peptide he had received.
 
Tuesday, May 27 2014

Chest / Upper Body Day

Focusing on chest but hitting my shoulders a bit too

Incline Bench

Bar x 10
95 x 5
95 x 5
125 x 10
125 x 10
125 x 8
115 x 5
95 x 8

Dips

10
10
8

Machine Flies

150 x 10
150 x 7
135 x 7
120 x 9
120 x 7
90 x 8
75 x 12

High to Low Cable Diagonal Fly

50 x 10 x 2 (the 2 meaning bilateral)
50 x 10 x 2
50 x 10 x 2

Low to High Cable Diagonal Fly

40 x 10 x 2
30 x 2 (with right arm, had to stop because of slight pain around my slap tear - don't want to push it)

Then did lots of foam rolling and stretching for my back

Metabolic Conditioning work:

Barbell Clean and Press (focus on speed and time)

65 x 12
rest 30s
65 x 10
rest 30s
65 x 8
rest 30s
65 x 8

Done. Kinda did these like thrusters, but off the floor and fast. Got a good sweat going with that 30s rest time. Took me about 1 minute per set. It wasn't the best metcon but after my last one I tried, I've realized I need to work myself up, for my back's sake... so no repeated rounds this time.

Took photos last night. I REALLY want to build up my chest significantly more. Not sure how I should modify my routine, but this current routine is new, started it a couple weeks ago by adding dips back in.
 
Well you have lots of volume on one pressing exercise, which isn't bad but I find that DB work works better for building the size of my chest. I like to do drop sets recently and have seen faster gains in chest and shoulders
 
funkd0c said:
Well you have lots of volume on one pressing exercise, which isn't bad but I find that DB work works better for building the size of my chest. I like to do drop sets recently and have seen faster gains in chest and shoulders
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Thanks, yeah I think I'll add DB press in again. DB flies mess with my shoulders. I'm surprised I'm able to do dips fine without any pain.
 
Going to post up pics in a bit. Bit flat in them due to being glycogen depleted, but it will be good to use as a baseline for the log and estimating BF%
 
Here's some pics I snapped last night. Like I was saying, fairly glycogen depleted. Doing sub-50 grams of carbs daily now. Looking for some feedback and estimations of my BF%. I know that I must be around 22-25% after looking at a chart today. I also know that I need to work on my chest, traps and forearms...and core...probably arms a bit too. Don't really do much for them now.

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Here's the BF chart I was looking at:

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funkd0c said:
Good starting point. I like that chart and feel like it's fairly accurate. . Time to get to work!
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Thanks man. Hoping to get there in 2 months. I've got to work hard.

Here's a sample of yesterday's food intake. This list is a bit inaccurate as it's listing total carbs and doesn't take into account (subtract) fiber. I need to increase my protein and fat intake a bit more.

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Gutterpump said:
Thanks man. Hoping to get there in 2 months. I've got to work hard. Here's a sample of yesterday's food intake. This list is a bit inaccurate as it's listing total carbs and doesn't take into account (subtract) fiber. I need to increase my protein and fat intake a bit more. <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=101818"/>
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fat actually looks right IMO. But, why do you use whey/casein 3 times a day? I feel like whole food is better on a cut/recomp.
 
I will read and give more feedback later, but I would say 16-18 percentish.

i think I know some movements that may help your back. Mid back/rhomboids and lower and mid traps are relatively underdeveloped, as is lower back. Tris looking huge.
 
jinxie said:
I will read and give more feedback later, but I would say 16-18 percentish.

i think I know some movements that may help your back. Mid back/rhomboids and lower and mid traps are relatively underdeveloped, as is lower back. Tris looking huge.
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Yeah I've been kinda avoiding too much back work due to pain and spasms. Problem is, if I don't work my back, it gets worse... so I definitely need to find out what will work for me. Thanks man
 
Tonight is back / core day. Going to try these out:

Modified High Pulls From Hang

[video=youtube;yoUrqTg0VsE]https://www.youtube.com/watch?v=yoUrqTg0VsE[/video]
 
Gutterpump said:
Tonight is back / core day. Going to try these out:Modified High Pulls From Hang[video=youtube;yoUrqTg0VsE]https://www.youtube.com/watch?v=yoUrqTg0VsE[/video]
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In my strong opinion, you shouldn't be trying new complex movements that hit the back hard, regardless of weight. I wouldn't be screwing with pulls, cleans, presses, etc. ITYW circuits on the Swiss ball, with 2.5 lbs, trust me you will feel it. Band or light DB scaption. RC, internal and external, high and low.

Also, upright cable rows with no more than 50 lbs. Single-armed pull downs. Cable pullovers for serratus. Light rows, holding scap together. Hyperextensions, as long as comfortable, no weight added. Seated chair raises for lower and mid traps.

Simply put: KISS approach.

Hang in there. All things considered, you are looking like a fine specimen. ;)
 
Good advice. I have all of that stuff at home as well. I definitely need an MRI soon as well to see just exactly what's going on. Those high pulls look great though.
 
I have some ideas for a dietary supplement that may work well for you. Let's have an offline convo about that, TB-500, and some other stuff you've been wanting to talk about.
 
Sounds good. Haven't been using any pptd's at all lately. Interested in what you have to say. Also interested in what you could recommend for conditioning. I've started adding barbell complexes in, but like you said, I should be really careful with that. I love them though, and they completely scorch fat away.

As soon as I'm finished work today, I think I'll make a new back routine as well. I should be able to do what you recommended 3x per week, alongside my shoulder PT work.
 
Gutterpump said:
Good advice. I have all of that stuff at home as well. I definitely need an MRI soon as well to see just exactly what's going on. Those high pulls look great though.
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Agreed, but I'd go with light, strict facepulls over them, for now. Looking at your back, I think working hard on the ancillary muscles will help your pain/condition.
 
Does anyone in here have experience or thoughts they could share about AMP injections? Supposedly this is great for weight loss

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Just did core work yesterday. Reverse crunches, leg lifts, planks for front (abs) / Supermans and then alternating 1arm/opposite leg supermans & such for lower back. I need to do all these more often.

Did a bunch of band pull-aparts and such...but upper traps were pretty sore yesterday from all those clean and presses on Tuesday night. Decided not to do WTY's because traps were not having it.

Back isn't too bad today. Lower back feels a bit off, I need to do more couch stretches for lordosis. Did 2mins stretch per side (couch stretch) last night. Lower back usually feels tight when I've been working from home on my standing desk, which I was yesterday.
 
Here's my diet yesterday. Very low cal day... but I was working from home without much activity. I plan on doing very restricted cal days like this once in a while, when I am working from home - as long as I keep protein high enough, it will be fine. Still aiming to lose 20# is 2 months or less.

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Gutterpump said:
Here's my diet yesterday. Very low cal day... but I was working from home without much activity. I plan on doing very restricted cal days like this once in a while, when I am working from home - as long as I keep protein high enough, it will be fine. Still aiming to lose 20# is 2 months or less. <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=101865"/>
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looks fine for a "below" day.
 
Trying to figure out what to train tonight. My traps are pretty damn sore still lol.. was going to do a back workout tonight instead of last night, but still not sure. I think I will keep clean and presses (lightweight, high volume) in my routine. As long as I foam rolled plenty before and after, my back was cool with it..and I need the overhead work, which seems to be fine with my shoulders as well. No issues.

I could work legs and add in some core work again. I wish my gym had a GHR machine. Maybe I'll do legs, hyperextensions, YTW's, and some dynamic core work / twisting movements, side planks, pikes on swiss ball etc...although not sure if I can do pikes yet

Feeling major DOMS in chest today. Guess that was a solid workout Tuesday.
 
Thursday May 29

Started off with lots of foam rolling for my back and sides / lats

Low Cable Rows (keeping weight low and volume high)

60x13
60x13
80x14
110x12
110x10
110x10

Facepulls (cable just below chest hight, pulling up to chest with elbows out)

37.5 x 12
45 x 12
45 x 10
45 x 11
40 x 10

W's

8 means using 8 pound DBs in each hand

8 x 18
8 x 14
8 x 15
8 x 12

switched to 12.5's

12.5 x 10
12.5 x 12
12.5 x 10
12.5 x 10

DB External Rotation (standing)

7 x 12 x 2(bilateral)
7 x 10 x 2
7 x 10 x 2
7 x 8 x 2

Pull downs (wide grip)

80 x 14
80 x 12
80 x 9

Curl Bar

35 x 15
35 x 12
55 x 8
55 x 6

Hammer Curls

20 x 7 x 2
20 x 7 x 2

Finished with tons of foam rolling in all angles for my back. Probably foam rolled for 20min
 
Good work E. Perfect workout.

Keep those weights light and those reps tight, brosef.
 
Just wanted to say, back feels like a hundred bux after yesterday's workout.

Also, just a side observation - the bicep tenodesis I had in my left arm has definitely affected the shape of my bicep's development. It inserts at a different point now and the peak is less prominent on top when flexing. Someone told me this not long ago, and I guess they were right. Not a huge deal to me though, as long as I can still remain lifting. I've never trained for massive arms/biceps anyhow, although they are still growing. This might be a concern only for competitive bodybuilders who are thinking about the surgery. It had to happen in my case though as the bicep tendon was torn by 50%.
 
Gutterpump said:
Just wanted to say, back feels like a hundred bux after yesterday's workout. Also, just a side observation - the bicep tenodesis I had in my left arm has definitely affected the shape of my bicep's development. It inserts at a different point now and the peak is less prominent on top when flexing. Someone told me this not long ago, and I guess they were right. Not a huge deal to me though, as long as I can still remain lifting. I've never trained for massive arms/biceps anyhow, although they are still growing. This might be a concern only for competitive bodybuilders who are thinking about the surgery. It had to happen in my case though as the bicep tendon was torn by 50%.
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Good work and glad to hear this. True re tenodesis. I had them bilaterally, and had to have corrective one on my left as it fully ruptured a few days post repair. So my 2 biceps are quite different. The left one peaks much closer to the elbow and isn't nearly as full. But whatever, it's not like we have ambitions on the public stage, beyond this one, lol.
 
Switching up the routine this week to a fullbody routine. 3 x training days per week, adding cardio/yoga/whatever on off days. This gives me the weekends free, which I need. Also gets me some good recomp action whenever I do this.

Going to do something like:
ATG Squats 3 working sets (going to try squatting again, but with my belt)
Might throw in ham curls

Incline Bench or DB Press (might alternate)
3 working sets
plus cable crossovers - 2 or 3 sets

Low Cable Rows - 3 working sets
Wide grip lat pulldowns - 2-3 sets
Facepulls - 2 or 3 sets
Band pullaparts - whatever I feel like doing

Cable bicep curls 3 working sets
Hammer curls - 2 sets

Clean and Press - 3 sets aiming for speed, lightweight. 30s breaks between sets.

Training on Monday / Wednesday / Friday

If anyone is wondering why I'm doing more than 3 working sets per muscle group: I have enhanced recovery atm. I've done this routine in the past while being aided, with great results.

I've also started on 4 tablespoons of soy lecithin everyday to assist in mobilization of bodyfat deposits as well as liver function (aids in removing fat deposits from liver, etc).

PS: getting tired of always fixing formating on this board everytime I go to edit. Constantly gets rid of linebreaks. Super super annoying. Seriously wtf is wrong with formating on this board?
 
I would find a thread for bugs or make a new thread and mention the problems you're having while posting.

I was reading some 3x a week routine on the home page here the other day that was 6 sets per body part for 42 total sets I think. Seemed like a lot to me.
 
houstontexas said:
I would find a thread for bugs or make a new thread and mention the problems you're having while posting.

I was reading some 3x a week routine on the home page here the other day that was 6 sets per body part for 42 total sets I think. Seemed like a lot to me.
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6 sets per body part is definitely a lot, unless on something. It also pays off to periodize this type of training, ramping up and then taking a week off ever so often. Recomp effects and strength gains are great on it though.
 
Another reason I'm switching to this routine is due to the fact that whenver I hit a muscle group / region that's been bothering me more often, it feels better. Keeping weight low of course though. I used to do PT for my shoulders 3-4 times per week. If I slacked on it, my shoulder/surrounding muscles would ache and feel tight.
 
Not sure if I mentioned this in the log, pretty sure I haven't, but my most recent hardcover acquisition was this book below. I plan on reading it inside and out in the coming weeks, and practice as much as I can from it.

Becoming a Supple Leopard by Kelly Starrett—founder of MobilityWod.com

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Very good info in there. He got some distraction stuff from Donnie Thompson aka SuperD. I would Youtube him as well.
 
Just a note that I haven't started the new routine yet. I've just been doing corrective excercises from home, and hot yoga. I'm further refining the new routine though, which I'll start tomorrow.

I'm pretty certain I will be switching back squats for front squats. Great article here, which disproves some myths about front squats and sheds light on some good reasons to do them,. They work the same exact muscle groups as back squats (not just quads and glutes like a lot of people think), and weight required for same activation of muscle fibers is actually less with front squats. Another HUGE point, which helps save backs. Front squats force you to have a vertically erect spine as well.

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I definetly think front squats are a staple for any athlete. I think they are the greatest squat variant/supplement that you can do. Lookin forward to seeing you front squat now!
 
Oh, you've mentioned loving split squats, you should give front squat/anterior held lunges and/or split squats a try sometime.
 
Thanks! Definitely going to squat 3x a week now, but going to use variations each time... although, I may need to start by squatting twice a week at first to get used to it. Split squats create a good burn with me. Anterior barbell lunges will as well I think. If I mix up the squat variations, I think it will be fairly safe on my back. I can do Front Squats Monday, Split Squats Wednesday, Anterior Barbell Lunge Fridays, with 2 days off before repeating. This could work really well I think.
 
I think that changing frequency (3x/week) is a great way to produce a change in gains. I've never tried anterior held split squats, I'm afraid too haha but I love anterior held rear lunges. What do you typically do for hamstring/glutes?
 
I have to really focus when doing split squats lol...one side is definitely far more unstable than the other balance wise haha.. This is a good way to fix that though.

I bought a kettlebell and tried doing high rep swings for hamstrings, which felt great, but with my back injury, it made things worse. My form was off too though, was swinging too low. I've been doing ham curls on a machine. Do you think I should add in some RDL's? Just wondering because of the back issues, although it could be a great way to strengthen my lower back as well as hams.
 
Def lightweight high rep RDLs!

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(Best Link, and you don't need the bands either)
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Sean, have you ever used the sling shot hip circle? Also, you mentioned a stretch recently in Nomz' log. Don't remember the name of it.

ETA: Meant to post this in the other log. Sorry for crashing yours with noobie questions, Gutter!
 
gokix811 said:
Sean, have you ever used the sling shot hip circle? Also, you mentioned a stretch recently in Nomz' log. Don't remember the name of it.
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I haven't used the hip circle. I just use a miniband, though the hip circle does look like a good deal. I think Herderdude has one. I use the hammy band for a strained gracilis.

Here's the stretch the Rodja introduced me to, that Nomz tried. The biggest key I felt was the internal rotation of the foot, contracting the glute, and elongating myself. I try to put as much energy into it as possible. You can even use a forward distracting band around your high hip, though not necessary. Gutterpump, you'll see what I mean by that when you read the hip flexor part in BASL.

This guy also has a pretty good piriformis release.

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Sean1332 said:
This guy also has a pretty good piriformis release.

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Great video. I've had this one bookmarked for a bit now.

Here is one of the best stretches I've ever done. I try to do these daily, but these are the type of deep stretches I do in my Yin Yoga classes. Dragon Pose:

YinYoga-Dragon-Pose.jpg



It can be done with head forward on ground, arms forward with forearms on the ground (knee on outside of arms pointing outwards minimally) - this will get a bigger stretch in the forward leg's glute/outer thigh with some psoas stretch as well. Back leg's knee should be off the ground in this position, with toes tucked (not out/back how it is in the pic)

And sitting upright gives a deep deep stretch in the psoas. I usually do a combination. 3-5 minute stretch per leg.
 
Starting the new routine this evening. Squatting will be interesting... this PIP is a real b!tch today.

I'm going to weigh myself in tonight. Feeling like I lost a lot of midsection already. I haven't done a carb up in 2 weeks.
 
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