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Sweetlou's training log

liftandswim said:
Hope you get this sorted out, man. I imagine it's gotta be frustrating.
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Yes its pretty bad honestly. I have cialis on hand which works some (questionable quality) so she is beyond happy. It's just hard on me mentally. She has been a huge help and more understanding then I could ever ask for.

Thank you for the support.
 
SweetLou321 said:
Yes its pretty bad honestly. I have cialis on hand which works some (questionable quality) so she is beyond happy. It's just hard on me mentally. She has been a huge help and more understanding then I could ever ask for.

Thank you for the support.
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Sounds like a keeper. Hope you're able to get insurance soon enough. At that point you'll be schooling the doctor though lol
 
Those are perfect adjustments to the protocol, provided the exemestane can keep up with that much DHEA. Might wanna consider hitting the DHEA at that dose only on days you hit the exem - it only has a 12 hour half life, and we know you def wanna have the AI circulating before you add the aromatizing orals with how wet you were getting on Dermacrine.
 
Also, what did I say about the high estro/ high prolactin relationship?? I know you've got the tumor/cyst but that's kind of an anabolic law. And it's been my experience. You'll get this dialed in before you know it.
 
liftandswim said:
Sounds like a keeper. Hope you're able to get insurance soon enough. At that point you'll be schooling the doctor though lol
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She is. I treat her like a princess to make it even lol. I've yet to meet am endo or doctor that was as educated as I am. I usually just got my scripts and blood work from them and they let me try what I wanted.
 
Hyde said:
Those are perfect adjustments to the protocol, provided the exemestane can keep up with that much DHEA. Might wanna consider hitting the DHEA at that dose only on days you hit the exem - it only has a 12 hour half life, and we know you def wanna have the AI circulating before you add the aromatizing orals with how wet you were getting on Dermacrine.
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I will start here and adjust as needed. I saw a study on TD dhea causing a 300% increase in estrogen above baseline. So maybe that's why I had problems with it? Also cooper started asin has a 72hr terminal half life so that 12hr half life isn't as relevant. Will go back yo adex if needed.
 
Hyde said:
Also, what did I say about the high estro/ high prolactin relationship?? I know you've got the tumor/cyst but that's kind of an anabolic law. And it's been my experience. You'll get this dialed in before you know it.
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You were right. I did some digging and found studies to back up what you were saying. The studies even showed if estrogen is high then the prolactin lowering effect of drugs like caber are overridden and so estrogen has to be controlled.
 
I'm literally wrecked from yesterdays session and yet I have to do it again but heavier on sat. I guess I was not nearly as conditioned as I thought. Having fun tho.
 
9/18/15-assistance
Warmup
Usual stuff
Pullups feet forward (to reduce excessive extension of the tspine)/light band pulldowns
Bwx5/10
Bwx5/10
Bwx5/10
Bwx3/10
Scarcrows
5x3x10
Micro band pullaparts
10 overhand/10 underhand/10 behind neck, 2 sets
Hammer curls
25x3x10
Planks
60s/45s/45s
Notes: really working on getting my shoulders and upper back moving properly again. Kept it light overall again. Taking my time getting into this program. The feet forward pull ups were hard but did exactly what I wanted.
 
Interested to see where this all takes you. Looks like you have a good start. We all know if you can stay healthy we'll see some freaky numbers in here
 
liftandswim said:
Interested to see where this all takes you. Looks like you have a good start. We all know if you can stay healthy we'll see some freaky numbers in here
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This is the goal. Everything I'm doing is focused on staying and getting healthy. Already making head way on squats and pulls. They feel better than they did before my last meet form wise now.
 
Looking at the best lifters bench and I realized my idea of scapular retraction and depression is exaggerated and I over extend my tspine to compensate. Probably why I hurt my back. Ticking time bomb.
 
Check Sarychev. He's got a huge arch. He's more comparable to your positioning. But yeah, most guys with a huge bench are not as mobile as we are in the thoracic. Check CWS And Eric Lilliebridge as well, they have big benches and big arches.
 
herderdude said:
Check Sarychev. He's got a huge arch. He's more comparable to your positioning. But yeah, most guys with a huge bench are not as mobile as we are in the thoracic. Check CWS And Eric Lilliebridge as well, they have big benches and big arches.
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He does. I'm just not sure if I should maximize my mobility in my t spine or not. As that's what kinda hurt me in the first place. Any advice there?
 
So I'm gonna be moving down south here in fl soon to pursue my masters. I'm transferring with my current job, looking for a better job, looking for a place, already filled my current place, and just dropped a ton on bills this month so money is tight. To say I'm not stressed out would he lying. But these are all positive changes and I'll just have to roll with it and hope for the best in the end like I did when I moved up here.

Luckily my girl is helping me fill in the gaps due to time limitations and a place to stay if needed until I find one that fits my price range.

Pretty excited to finally put this into action after graduating. Idk what my gym situation will be like but I'll make it work I'm sure.
 
Not sure. I think if you have stability throughout your whole range of motion, you shouldn't be endangering yourself.
 
9/18/15-power
Warmup
Usual stuff with some extras, I'm lazy
Squat
365x5x4
Rehab bench
95x2x10
Press/rack press
155x5x4
Deadlift with opposite grip from comp grip
420x8x1 30s rest
Cg feet up spoto press
185x4x5
Notes: another brutal day. Was tired going in. Squat form just gets better and better. Depth is better too. The stretch at the top of the press bothers my pec so I guess I'm gonna rack press for now. Any suggestions on how to do these properly? Got after deads again. Form is only getting better on them too. Cg felt great with no pec pain. Stopped about 2 board height and kept it light tho.
 
Duramaxhd said:
I don't want to sound like an ass but let the pressing go and heal up brother I want u to see u back too 100%
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I understand what youre saying but I've had worse strains and bounced back faster lifting even more. If I can't work around it I'll just take a break.
 
Finally did my dialy mobility. Feel great now. I will make it a point to squeeze this in 4-5 times a week from now on.

Includes for those interested

PVC pipe roll

Upper back
Lats
Pecs
Forearms
Tris
Quads
Hips
Hams
Calves

Then pec minor and major stretch
Lat stretch
Tricep stretch
Shoulder dislocations
Sleeper stretch
Quads stretch
Hamstring stretch
Calves stretch
Avg band around knees adductor stretch
Avg band around knees glutes stretch
Avg band around knees tactical frogs
Hip airplanes
Wall psoas stretch

Takes about 30min from start to finish if I don't relax and watch TV lol

Pec feel amazing now as do hips.
 
9/19/15-upper
Cg paused bench
185x3x3
Add slingshot
225x2x3
Seated oh db press paused
50x4x8
Rolling tricep ext
40x4x8
Seated medium grip cable rows
150x4x10
Upright KB facepulls
30x3x10
Db curls/side raises
30x2x10/15x2x15
Micro band pullaparts complex
2x10 each way
Seated external rotation
5x2x10
Sub scap stretch
15x30s
Notes: split up days for an upper lower model to help recovery and decrease time spent in the gym per session. Took about an hrs and a a half start to finish with talking.
 
So I'm gonna do a few updates here just to get things on paper so I can track progress on them also.

Hormones.

I've been doing
75mg test m/th
.25mg caber m/th
.5mg adex m/th (gf insisted on this so if it crashes my e at least its her fault lol)
25mg dhea ed

Gyno/nips have improved
I've been very tired for about a week now with an on again off again headache which could be hormones or training induced fatigue. No real improvement in libido or anything else besides gyno. Lost 2lbs of water. Appetite is down also.
 
Update on pec
It feels fine, just gotta keep it loose and mobile at this point. I've noticed however my delts aren't the same size. Mainly my right front delt is much bigger than my left. The left side is the side I hurt my pec on. Ive also always had issues firing that side. I'm gonna guess I need to get that delt/front felt turned on to eventually stop my pec from getting hurt. Doing all the external rotation work was also much harder for my left shoulder than my right.

I'd love any suggestions or articles on how to even this out over time. Barely felt my front delt doing front raises BTW.
 
9/22/15-hyper lower
Warmup
Mini band around knees goblet squats (10 abduction in the hole, 10 1 and 1/2 pause at every spot)
Bss 10
Seated mini band abduction paused (at squat depth) 10
2 rounds
Squat
345x4x8 cardio
Ghrs
Bwx3x8
Planks
60s/45s/30s
Seated mini band abduction paused (at squat depth)
2x15
Notes: migraines suck. Was trying not to puke my pre wo meal up after squats. Easy day. Feel good in the gym.
 
Saw that last night and was gonna watch it after the cubs game but ended up passing out once the game ended. Too bad this damn video didnt come out a few weeks ago! Couldve used it.
 
jswain34 said:
Saw that last night and was gonna watch it after the cubs game but ended up passing out once the game ended. Too bad this damn video didnt come out a few weeks ago! Couldve used it.
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I mirrored your squat off his and mike isratels information so at least there is that lol
 
SweetLou321 said:
I mirrored your squat off his and mike isratels information so at least there is that lol
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well at least i got 1 of 3 (the only one I didn't set up) of the lifts right...lol
 
CWS q&a on IG till 8. I asked "how much time would you recommend an intermediate strength athlete spend in each phase (hypertrophy, strength, and peaking)?"
 
SweetLou321 said:
CWS q&a on IG till 8. I asked "how much time would you recommend an intermediate strength athlete spend in each phase (hypertrophy, strength, and peaking)?"
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He said

2-3 months, 3 months, and 1 month respectively.

Someone mention liftandswim. I know he wanted this questioned answered before.
 
Damn that's awesome that he answered!
 
SweetLou321 said:
Finally did my dialy mobility. Feel great now. I will make it a point to squeeze this in 4-5 times a week from now on.

Includes for those interested

PVC pipe roll
Click to expand...

Have you tried using a barbell (or metal bar) on the various parts of the hips/legs/calves instead of the PVC pipe? I switched over and holy shi3t it's amazing
 
Hyde said:
I prefer it for my IT bands but PVC is more convenient to try to lay on
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I now use a metal bar to manually roll out my psoas, my IT bands, tensor fasciae & adductors, and use a small black rumble roller or the supernova ball on my hammies, but you can also load a barbell lower down in the rack, and roll out your hammies on it, near the ends of the bar (so it won't bend it). So freaking amazing like this, but gym owners might not like to watch you do this.

The barbell in the rack also works great on lats, especially if you're holding onto a band in one hand, and someone else is pulling the other end of the band, while you slowly roll. It's intense.
 
Gutterpump said:
Have you tried using a barbell (or metal bar) on the various parts of the hips/legs/calves instead of the PVC pipe? I switched over and holy shi3t it's amazing
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I have. But I have almost no trigger points so I don't see the need to go there. Save it that kinda stuff for when it counts.
 
9/24/15-upper strength
Warmup
Oh db press 25x10
Lat pulldowns 105x15
Pushdowns 45X15
2 sets
Med grip Bench to one board paused in slingshot
275x5x5
JM press
155x5x6
Walking bottom up KB press/side raises
25x10/15x10, 3 sets
T-bar rows
90x4x12
Mini band facepulls/hammer curls
15/30x10, 2 sets
Micro band pull apart complex
2x10 each way
Seated ext rotation
10x2x10
Sub scap stretch
15x30s
Notes: bench felt great as did my pec. 275 felt stupid light. I paused the last rep of each set for 2-3s. Kept my ego in check tho. Making my upper body healthy is my top priority. Left shoulder needs work in ext rotation and moving my scapula.
 
So my job ****ed me over and no I'm no longer transferring. Gonna have to find another job to move like I planned. To say I'm upset is an understatement.
 
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