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LET ME TELL YOU OF THE DAYS OF HIGH ADVENTURE!

8/19/16

Warm Up
Lot of shoulder stretches and rotations

Standing Military Press
5x95
5x115
3x135
5x155
3x185

My shoulder started hurting...been hurting for a few weeks. I can't pinpoint the cause. So I switched to cardio.

Sitting Elliptical
10 miles

If the smell of your sweat has anything to do with toxins in your body, then I must be straight up poisonous because I smell BAD.
 
I've seen so many videos/articles on how bad Behind The Neck OHP's are due to the position on the bar travel in relation to shoulder impingement. I'm not saying you are doing behind the neck pressing but take a look at the bar position in the vertical (above the head). Maybe the final bar position is too far above/behind the head. No expert here, just a suggestion.
 
I dont think that's the issue. I think he's just old.

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but seriously, throw in kettlebell armbars. like 5 slow reps (I do a 10 second count rougly) on each arm. they're like miracle candy for shoulder issues. you can do them with a dumbell if you dont have a kb. you dont need more than like 35lbs tops.
 
Famine said:
8/19/16

Warm Up
Lot of shoulder stretches and rotations

Standing Military Press
5x95
5x115
3x135
5x155
3x185

My shoulder started hurting...been hurting for a few weeks. I can't pinpoint the cause. So I switched to cardio.

Sitting Elliptical
10 miles

If the smell of your sweat has anything to do with toxins in your body, then I must be straight up poisonous because I smell BAD.
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My wife gets on me at times because my sweat smells like ammonia at times and read a few things about the cause. Sometimes when you have a lot of excess protein in your diet it will cause your sweat to smell. I notice when my protein as at low amount, less than 100 grams, I don't smell.
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So I don't have kettlebells...well, the wife does...5 pounders...pink plastic, lol. If I wanted to do this, and I only bought 1 kettlebell, what would be a good weight?
 
This is what I have and recommend:
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So I did some of those kettlebell armbars with plates. It was a little awkward, but I think I got the hang of it. I started with a 10 pound plate, then tried a 25 pound plate. I'm sure a kettlebell would be more fluid. But what I did find was that while the weight was "light," keeping it perfectly vertical was a little tricky. I could tell there were stabilizer muscles that weren't kicking it as quickly as they should.

Then I just did a quick lightweight shoulder routine.

Arnold Presses
3 sets of 10

Side DB Laterals
3 sets of 10

Rear Delt Bands
3 sets of 15

I would still like to know what my shoulder issue is, because it started when I WASN'T working out when I was out of town. Always something...
 
whenever my shoulders get painful its towards the front deltoid and I can get a slight popping. i used to irritate it more from doing work on the rings, muscle ups etc, but also a lot of bench could do it.

In my kettlebell cert class they said over and over that the armbar is not a strength movement so you dont need a heavy weight. most guys RX weight with kettlebell competitions is 53lbs or more, but for armbars they only recommend 26lb or 35lb. I have found that those lighter weights do just find.

I typically hold it in position for 10-12 seconds. I do 3 or so reps on each arm that way and I would do it like 3 times per week.

if you want to do serious kettlebelling for conditioning and strength training then you'll want to move on to a 53, 70 and eventually probably a 90lb+. I really loved swinging a 90-104lb bell because the heavier ones really hit the glutes and hammies better. the 70 used to be overwhelming but is great now for most movements. just not armbars.
 
There's a lot of things I need to get "serious" about in life before I get serious about kettlebell training...

Debt
Retirement
Second job
New kid on the way
Advanced hand to hand zombie combat
Nutrition
Less binge drinking
Re-watching the entire Battle Star Galactica series
Learning to spell beter
Beat my 505 deadlift without killing myself
Buying a new truck
Finishing this year's house remodel
Going back to 1984
 
Thanks, I needed a good laugh!
 
8/22/16
531 BB Routine

Weight: 226
So I've reduced my beer intake this past month by probably 80%...but my pizza intake has gone up 50%.

Warm Up
Foam roller
Low body stretches
Kettlebell armbars

Cable Crunches
20x70
20x70

Hypers
15xBW
15xBW

Deads
5x185
5x215
3x255
5x315
3x355
1x395

V-Bar Lat Pulls
10x140
10x140
10x160
7x160
Long TUT, almost slow motion.

Bent DB Rows
10x65
10x65
10x85
10x85

Cable Crunches
20x80
20x90

Hypers
15xBW
20xBW

I was whooped after all of this. Felt great.



Next Morning Update
So we had new carpet installed in our bedroom this morning, which meant the bedroom furniture was all moved out for the past two days, so I've been sleeping on our foam mattress on the floor (no springy base and no secondary foam topper), which means it's more firm than usual. I anticipated waking up today with low back pain after my dead lifting session. Nope; just a little stiff, but much better than usual. And my shoulder feels a little better. My wife, on the other hand, needs to sleep on fluffiness. I can totally understand why some married couples have separate beds.
 
Have you tried out a sleep comfort? Might be an option when it comes time to change out your mattress. I haven't but been wondering about those and if they are worth the $.
 
dapack said:
Have you tried out a sleep comfort? Might be an option when it comes time to change out your mattress. I haven't but been wondering about those and if they are worth the $.
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Is that the sleep number bed? I won't spend $2000+ on a mattress. I'll sleep on the floor first.
 
my tuft and needle was $600 with 90 day 100% money back garantee. when i complained it was too firm they sent me a free topper which i dig.

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this was my favorite bed though, i've never slept on anything better, personally.

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Dustin07 said:
my tuft and needle was $600 with 90 day 100% money back garantee. when i complained it was too firm they sent me a free topper which i dig.

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this was my favorite bed though, i've never slept on anything better, personally.

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I love the bed I have...foam mattress from Ikea, about $400. Much better than my last $1200 mattress. The wife is the problem.
 
8/25/16

Warm Up
Foam roller
Lower body stretches
Air squats

Cable Crunches
2 sets of 20

Hypers
2 sets of 15

Squats
5x135
5x185
3x225
3x275
3x315
1x345
1x365
1x385 (not deep enough)

BB Calf Raises (off plates)
4 sets of 15x315

Calf Stretches


Okay, I need to find my fall muse. Summer is done, students are back, meetings coming out my a$$, erratic eating habits, and shortened workouts are just not doing it for me. And I'm clearly not using more calories than I'm taking in. %&!#, I need a workout partner to keep me honest.
 
Being healthy and lifting is challenging in today's world. I said the same thing to a fellow lifter and coworker years ago. He said two things that I follow every day:

One, get up early and lift, every damn day. This way you are fresh and it's the first thing you do and nothing gets in the way.

Two, prepare meals for the week ahead of time.

I said "Oh man, it's hard to wake up that early!" He said "Then things aren't going to change. You will continue to get fatter and weaker as you age and old age will be a biotch".

Hope this helps.
 
meal prep is huge. I mean its basically #1 I think in terms of leaning up. if you don't meal prep you just aren't going to do well. its way too hard to buy healthy food on the fly.
 
Famine said:
Thanks, but I'm really not happy with either. With the extra weight and calories I'm carrying, I really feel I should be above 300 and 400 with ease.
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Well there both right there for the taking and should not be any problem getting those consistently soon enough.
 
8/27/16
531 Shoulder De-load

Weight: 224

Warm Up
Shoulder rotations
Armbars

De-load Military Press
5x95
5x115
5x135

BB Upright Rows
10x65
10x85
10x105
10x125

Seated DB Press
3 sets of 10x65

Rear Delt Bands
2 sets of 15 High to Low
2 sets of 15 Low to High

Superbar Hammer Curls
12x75
12x95
10x115
10x115

I don't plan to log my meals, but I'm making some changes slowly. Here's today so far...

Breakfast: bowl of Special K and protein shake
Lunch: Cliff bar
Snack: trail mix
Snack: 3 hard boiled eggs
Snack: Post workout protein shake
Pre-dinner: giant salad (baby spinach, tomatoes, cheese)
Dinner: don't know yet...
Post Dinner Snack: don't know yet...

Liquid intake: 2 16oz black coffees, 80oz water, half a PowerAde (and of course the milk in the cereal and the water in the 2 protein shakes)...probably another 80oz of water before bed.

...it's a work in progress.
 
Okay, I got some of this appetite suppressing orange Metamucil...I'm planning on using it in the PM to reduce carb cravings before bed. I'm a little worried about reaching my macros...and sh!tting myself.
 
Famine said:
Okay, I got some of this appetite suppressing orange Metamucil...I'm planning on using it in the PM to reduce carb cravings before bed. I'm a little worried about reaching my macros...and sh!tting myself.
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I take 4 servs a day and it really helps. Doesn't make me personally go #2 any more often than normal but it does do a good job of making you feel fuller and helps to clean out the crap stuck in you. I am really big on making sure my daily fiber is around 20 to 30 grams a day.
 
8/28/16
531 De-load

Weight: 224

Warm Up
Foam roller
Lower body stretches

De-load Deads
5x185
5x225
5x275

Chinups
8
7
6
5
Sh!tty, but better than the last few weeks.

T-Bar Cable Rows
10x140
10x160
10x180
10x200

Cable Crunches
3 sets of 15

--superset w/--

Hypers
3 sets of 15

--superset w/--

Decline Situps
3 sets of 15

Students are back tomorrow, so my mind is in a hundred places. But when life gets busy, I schedule everything and life gets really regimented. I have a pretty positive outlook on the next few months.
 
i just eat a **** ton of vegetables but starting sept 4th i'm going to hit it hard doing one of those cleanse things for 10-24 days and they have a big serving of fiber every morning.
 
Famine said:
Since there is no action in the Over 35 chat...

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If you are doing all that he should not have you on just a test booster and you should be on TRT, if you are not then find a different doctor. It will not help your gym performance that much but you will have more energy, sleep better, mood will be better and you might feel like an 18 year old again in some ways ;) I have been off since being unemployed but when I was on it though my doctor did not recommend it I would cycle it, 8 on 4 off, and never seen a difference in the gym worth noting. My T levels when not on it a few times was around 30 to 40 range and for my age 450 is right on the low end of average. If your insurance is good than all your paying is co-pay and I believe my prescription around $60 for 2 months. I was like you about weighing doing pro hormones but I was not looking for anything to increase my strength and TRT will help you in all the other ways pro hormones wont plus no side effects at the low dosage.
 
8/29/16
531 De-load

Weight: 224

De-load Bench
10x135
10x185
10x225

CGBP
10x135
10x165
10x185

Dips
3 sets of 10xBW

Tricep Pushdowns
10x50
10x60
10x70
10x80

_______________________________________________________


9/1/16
531 De-load

Weight: 223

De-load Squats
5x135
5x185
5x225

BB Calf Raises (off plates)
3 sets of 20x225

Lunges
3 sets of 10x45#plates

SLDL
10x135
10x155
10x185

Seated Calf Raises
10x160
12x180
12x200
10x230 PR
LOL, now that's funny for 3 reasons. First, I haven't been PR-ing anything this year and certainly wasn't trying for a calf PR. Second, I have the calves of a 13 year old girl. And third, when I set my old PR in 2013, I was running a PH...the only thing I'm running right now is Metamucil.

Decline Situps
3 sets of 15
 
metamucil lol.... for the calf gains.

i dont know what world you're living in where 225 x 10 is a bench deload. i need to gain some weight.
 
Dustin07 said:
metamucil lol.... for the calf gains.

i dont know what world you're living in where 225 x 10 is a bench deload. i need to gain some weight.
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Maybe that was the wrong title to give it...it wasn't heavy sets of 5...I was going to call it "Alt Bench." But really though, I've got this weird ceiling on my big lifts. 10x225 was somewhat easy for me, but I probably couldn't have put up 1x300 that night. It's like I've got no explosiveness; I can either do it a lot, or not at all.
 
9/4/16
531 BB Routine

Weight: 223

Standing Military Press (cleaned)
5x95
5x115
3x135
3x155
3x175
3x195

Trap Bar Shrugs
10x225
10x275
10x315
10x365

Low-Pulley Delt Raise
4 sets of 10

Face Pulls
4 sets of 10
Good form still eludes me.

BB Curls
4 sets of 10
Right bicep STILL hurts when I do this exercise. No other time, just curls...and chin-ups. Can't figure it out. Not worse, not better...exact same for past month. Weird.

Since I'm still using 531, I'm switching up some options. I'm running the weeks in a different order, and I'm trying to swap out exercises for the auxiliary movements week to week. We'll see if it makes a difference. I also changed the 1RM for the 4 big lifts to reflect last week's results (for the calculator).
Press = -10#
Bench = +5#
Squats = +10#
Deads = +10#
Not huge shifts, so we'll see.
 
ince I'm still using 531, I'm switching up some options. I'm running the weeks in a different order, and I'm trying to swap out exercises for the auxiliary movements week to week. We'll see if it makes a difference. I also changed the 1RM for the 4 big lifts to reflect last week's results (for the calculator).

I have been thinking about doing that, specially with deads/ squats in a hopes will be able to recover quicker.
 
dapack said:
ince I'm still using 531, I'm switching up some options. I'm running the weeks in a different order, and I'm trying to swap out exercises for the auxiliary movements week to week. We'll see if it makes a difference. I also changed the 1RM for the 4 big lifts to reflect last week's results (for the calculator).

I have been thinking about doing that, specially with deads/ squats in a hopes will be able to recover quicker.
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I'm also going back to an added arm day which puts more time between deads (which it seems I need more recovery now-a-days), and 531 is sparse on arms.

Old Week 1:
Mon: Press
Tues: Deads
Wed: off
Thurs: Bench
Fri: Squat

Old Week 2
Repeat

New Week 1
Mon: Press
Tues: Deads
Wed: Arms
Thurs: off
Fri: Bench

New Week 2
Mon: Squats
Tues: Press
Wed: off
Thurs: Arms
Fri: Deads

Etc.

LOL, probably didn't need to type all that...pretty self explanatory.
 
9/5/16
531 BB Routine

Weight: 224
Despite adding hard boiled eggs and Metamucil to my diet, and greatly reducing alcohol and pizza from my diet, my weight remains the same.

Deads
5x185
5x215
3x255
3x295
3x345
3x385
The last set wasn't too difficult, went up quickly, but my core was talking to me...I think it was saying, "Hey, go $#%& yourself."

T-bar Lat Pulls
15x100
15x100
15x100
11x100
Since my bicep hurts during chin-ups, I decided to mimic chin-ups with a little less than half my body weight and twice the reps. What I got was a killer burn in my biceps and lats. Worked nicely.

Wide Cable Rows
4 sets of 10x140
Not my go-to row, but okay once in a while to mix it up.

Hypers
3 sets of 20xBW

--superset w/--

Cable Crunches
15x80
15x90
15x100
 
dude you should just try my 10 day food plan for... 10 days. and see what happens. its a strict 10 days but it gives you a good starting point.
 
Dustin07 said:
dude you should just try my 10 day food plan for... 10 days. and see what happens. its a strict 10 days but it gives you a good starting point.
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Is it in your log somewhere? If you're talking about that cleanse you plan on doing soon, screw that, lol.
 
i basically eat the same food plan year round and let myself eat whatever I want Fri/Saturday. Sun-Fri afternoon is pretty clean though and the food plan got me into a routine. Breakfast - snack - lunch - snack - dinner - zma
 
Dustin07 said:
i basically eat the same food plan year round and let myself eat whatever I want Fri/Saturday. Sun-Fri afternoon is pretty clean though and the food plan got me into a routine. Breakfast - snack - lunch - snack - dinner - zma
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Is that the extent of your food plan? I mean, that's how I eat too...well, not the ZMA currently.
 
9/6/16
Quick Supplemental Day

Preacher Curls
4 sets of 10

French Press
4 sets of 10

Arm Bars
4 sets of 15 seconds with each arm. First 2 sets with 25#, second 2 sets with 45#.

Incline DB Curls
4 sets of 10

Pretty low key day. Wasn't too excited about it, and the weights were relatively low.
 
9/7/16
531 BB Routine

Weight: 224

Bench
5x135
5x165
3x195
3x225
3x255
1x285 SOB!

TUT Bench (9 seconds down, 1 second up)
5x135
5x155
4x155
5x135
Wow, this was brutal.

Speed Bench
30x95
25x95
25x95
 
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