Building Back Up

GreenMachineX said:
Squat 3x225, 3x275, 3x295, 3x315
Pullup 4, 3, 3
Double Arm Cable Row 12x100, 10x120
DB Shrug 3 x 8 x 70's
Reverse Pec Deck 4 x 10 x 40
Incline DB Curl 3 x 12 x 20s

Squat coming back. Last rep was a bit sloppy, but still got it at full depth.
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Squat 5x225, 3x275, 4x315
Neutral Grip Pullup 4, 3, 2, 1, 1
Cable Row/Shrug 10x72.5, 8x95, 10x95
Reverse Pec Deck 3 x 10 x 35
DB Curl 4 x 8/8/8/4 x 25's
 
If looking to progress your deadlift and your weak point is the top end then I can see pushing the rack pulls. If hypertrophy of your upper back is the goal then there are so many more better ways to target the growth directly. Bent over DB Rows are great for upper and mid back, low rowing great for the upper back and yoke, upright rows during shoulder work. Pendlay Rows, just so many things you can focus on that area for mass.

I would imagine your hip structure is similar to mine. My medial glutes are pretty well developed, and then add to that I have no waist, and big obliques. I look very blocky until I get pretty lean. Lucky for me I also have narrow hips, so it all balances out once I am lean enough. Until then I just look like a built refrigerator. LMFAO! The best thing you can do for that ratio to improve is just get leaner. I finally hit the wall last week realizing that although my abs show somewhat and I look pretty good with my shirt off. I still look like I have a decent belly in my clothes and to get past that I am going to need to drop another 15ish lbs from here.

So it is time to go to that next level and not worry too much about the scale so much as the mirror.
 
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MrKleen73 said:
Bent over DB Rows are great for upper and mid back, low rowing great for the upper back and yoke, upright rows during shoulder work. Pendlay Rows, just so many things you can focus on that area for mass.
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I didn't really think about it before but in my prime xfit days I was measuring like 46" around the chest (my pecks are bigger now) and that was likely due to doing a trazillion butterfly and kipping pull-ups every day.
 
GreenMachineX said:
Weight: 224

Awful night sleep, but still didn't do too bad with my new exercise selection. 2-3 rir on all the bigger lifts, so have a little room to move up.

DB OHP 3 x 8 x 70's
Chest Dips 3 x 8 x BW
Incline CG Hammer Strength 12x90, 10x110
DB Lateral Raise (w/ pause) 3 x 8 x 10's
Skullcrushers 3 x 10/9/8 x 50
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DB OHP 8x70's, 8x75's, 2 x 6 x 80's
Chest Dips 4 x 9/9/9/8 x BW
Skullcrushers 4 x 8/8/8/7 x 50
Incline CG Hammer Press 3 x 8 x 140
DB Lateral Raise (w/ pause) 3 x 8 x 10's (+drop)
 
GreenMachineX said:
Flat DB Press 8x70's, 6x80's, 3 x 6 x 90's
Incline Cable Press 3 x 10 x 22.5
Standing OHP 12x95, 2 x 10 x 105
EZ Upright Row 3 x 8/8/10 x 60
Cable OH Extension 3 x 12/10/10 x 25
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Flat DB Press 10x75's, 8x85's, 2 x 6 x 95's
Standing OHP 4 x 8/8/8/5 x 115
EZ Upright Row 4 x 10 x 40
Incline Cable Fly 3 x 8/8/5 x 15's
OH Cable Extension 3 x 10 x 25 (+ 8x15 dropset)
 
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GreenMachineX said:
Squat 5x225, 3x275, 4x315
Neutral Grip Pullup 4, 3, 2, 1, 1
Cable Row/Shrug 10x72.5, 8x95, 10x95
Reverse Pec Deck 3 x 10 x 35
DB Curl 4 x 8/8/8/4 x 25's
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Feel like garbage, so just got some work in.

Squat 5x225, 2 x 5 x 285
Neutral Grip Pullup 3, 3, 2
Cable Row Shrug 4 x 8/10/10/10 x 80
Reverse Pec Deck 3 x 12 x 25
DB Curls 3 x 10 x 25's

Nervous about the colonoscopy next Monday, particularly having to eat clear liquids on my the day before when I already have issues when I don't eat enough, and then have to skip the lunesta that night. I wonder if drinking 40g hbcd/carb10 every few hours would be alright since it's clear...
 
I would just follow the directions but if you are wondering if that qualifies then call the Physicians Assistant and ask them. I have a feeling the answer will be no.
 
GreenMachineX said:
Yeah, I hear ya. I'm gonna be messed up for a couple days 😒
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Not for nothing but mindset goes a really long way. It's no different than visualizing a PR. Tell yourself you are going to be okay, and this isn't going to be that big of a deal. This is nothing. You got this. None of that negative down speak, it is not productive at anything other than solidifying that things will probably suck because you expect it to. Especially when you honestly have no idea if it is going to suck or not. Some of your best days have followed days where you were sure you had messed up and were probably going to have bad PEM. Think positive about things. Then even if you are wrong you spend less time in a stressful situation. I would rather believe things will go well and be happy leading into something than be miserable expecting the worst. I mean if the bad is going to happen it will whether or not you worry, so be positive and enjoy more of your life.
 
GreenMachineX said:
Feel like garbage, so just got some work in.

Squat 5x225, 2 x 5 x 285
Neutral Grip Pullup 3, 3, 2
Cable Row Shrug 4 x 8/10/10/10 x 80
Reverse Pec Deck 3 x 12 x 25
DB Curls 3 x 10 x 25's

Nervous about the colonoscopy next Monday, particularly having to eat clear liquids on my the day before when I already have issues when I don't eat enough, and then have to skip the lunesta that night. I wonder if drinking 40g hbcd/carb10 every few hours would be alright since it's clear...
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Slept terrible again even with 3mg lunesta, starting to feel similar to the beginning of covid again. Praying against it. Or, I pushed the workout above way too hard and didn't eat enough, but the sore throat and mild total body aches feel pretty familiar.

And awake way too early once again...
 
Yeah, that sounds like you might be fighting something off if you have a sore throat and body aches. Hopefully just something simple and not anything hard to recover from.
 
MrKleen73 said:
Yeah, that sounds like you might be fighting something off if you have a sore throat and body aches. Hopefully just something simple and not anything hard to recover from.
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Well, my daughter is home sick 2 days in a row so I took her to get tested and sure enough, covid positive. Mine was negative, even though it sure feels like a light case of it (every subsequent covid infection for me has been easier then previous). I wonder though...I heard Dr. Chris Masterjohn say he thought he was exposed, got sick, but tested negative and wondered if the symptoms were a reactivation of the immune system, as opposed to a true infection similar to how a vaccine can make us feel bad. Who knows.
 
GreenMachineX said:
Well, my daughter is home sick 2 days in a row so I took her to get tested and sure enough, covid positive. Mine was negative, even though it sure feels like a light case of it (every subsequent covid infection for me has been easier then previous). I wonder though...I heard Dr. Chris Masterjohn say he thought he was exposed, got sick, but tested negative and wondered if the symptoms were a reactivation of the immune system, as opposed to a true infection similar to how a vaccine can make us feel bad. Who knows.
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Could be, or it hadn't finished incubating by the time they took the test. Are you actually feeling better already?
 
MrKleen73 said:
Could be, or it hadn't finished incubating by the time they took the test. Are you actually feeling better already?
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Yeah, Tuesday and Wednesday were definitely worse then today. The heart rate and palpitations the covid gives me were worse Tuesday night then last night, so hoping it's gone or less tonight. Throat and body mildly achy. The sore throat was bad enough Tuesday to make me not want to talk. Very minimal night sweating (don't want to even call it "night sweats" this time).
 
Good sounds like you are on the mend!
 
GreenMachineX said:
Well, my daughter is home sick 2 days in a row so I took her to get tested and sure enough, covid positive. Mine was negative, even though it sure feels like a light case of it (every subsequent covid infection for me has been easier then previous). I wonder though...I heard Dr. Chris Masterjohn say he thought he was exposed, got sick, but tested negative and wondered if the symptoms were a reactivation of the immune system, as opposed to a true infection similar to how a vaccine can make us feel bad. Who knows.
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ahaha dude crazy I bet I have this silly summer "spike" of covid too. my stomach is doing a bit better today, sore throat on the mend, just a little fatigued and a bizarre nasal drip. Seems about like the last time I had covid.

personally I don't take the tests seriously at all. When I was in Mexico and a 'forced' test to come home the doctor who took the test even asked us which result we wanted (as in, do you wanna stay 5 more days or go home tomorrow, lol)
 
Dustin07 said:
ahaha dude crazy I bet I have this silly summer "spike" of covid too. my stomach is doing a bit better today, sore throat on the mend, just a little fatigued and a bizarre nasal drip. Seems about like the last time I had covid.

personally I don't take the tests seriously at all. When I was in Mexico and a 'forced' test to come home the doctor who took the test even asked us which result we wanted (as in, do you wanna stay 5 more days or go home tomorrow, lol)
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I don't think that the test is that ambiguous, so much as that doctor didn't care one way or the other and was going to put whatever you wanted on the test result. Then again what the heck do I know. LOL
 
MrKleen73 said:
I don't think that the test is that ambiguous, so much as that doctor didn't care one way or the other and was going to put whatever you wanted on the test result. Then again what the heck do I know. LOL
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I mean the only time I was required to take the test myself I rubbed the outside of my nose instead of the inside. but I'm sorta a jerk like that I guess.
 
In the beginning I was pretty frightened like the rest of us, but as it went on I was not able to maintain the fear. To the point the last time I told them my wife was exposed to someone but didn't have it and they made me wear a mask for 10 days when I got back in. I told the Office Director that I wouldn't be telling anyone next time someone around me got sick if I had to wear that after testing negative. Funny thing was we weren't near anyone else and she said she didn't blame me. LOL
 
MrKleen73 said:
In the beginning I was pretty frightened like the rest of us, but as it went on I was not able to maintain the fear. To the point the last time I told them my wife was exposed to someone but didn't have it and they made me wear a mask for 10 days when I got back in. I told the Office Director that I wouldn't be telling anyone next time someone around me got sick if I had to wear that after testing negative. Funny thing was we weren't near anyone else and she said she didn't blame me. LOL
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I never worried about it in my household since the at risk demographic was always 70+ yrs old but anytime my wife and I had exposure we'd keep to ourselves and avoid the elderly (which is a large portion of our circle). So we were still cautious for other people's sakes, but we didn't take any additional protective precautions for ourselves lol
 
When I had to get tested in Laredo Texas for work they told me at that clinic, 20 bucks and do I want a negative or positive lol.
 
The daycare said it’s been relegated to the same procedure to come back as other sicknesses - and quite frankly, they’re way more concerned with foot & mouth, strep, the flu, etc.
 
Hyde said:
The daycare said it’s been relegated to the same procedure to come back as other sicknesses - and quite frankly, they’re way more concerned with foot & mouth, strep, the flu, etc.
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I got hand foot and mouth when my daughter had that too...toenails fell off, along other bizarre things 😆
 
So, I've had 2 negative covid tests, but weight down to 221.6. Definitely had something lol.

Just a little body aches left, and throat hurts. Slept 8 hours with 1 wake up!
 
GreenMachineX said:
I got hand foot and mouth when my daughter had that too...toenails fell off, along other bizarre things 😆
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Hyde said:
they’re way more concerned with foot & mouth, strep, the flu, etc.
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makes sense, those things are all far worse for a child than covid. covid in an otherwise normal/healthy kid is nothing more than the sniffles at worst. my boy didn't even notice it and was happy to be playing video games with a plugged nose.

GreenMachineX said:
So, I've had 2 negative covid tests, but weight down to 221.6. Definitely had something lol.

Just a little body aches left, and throat hurts.
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its a little odd you and I both have the same symptoms this week during the reported "covid spike" unless we both have some sort of weird August allergy despite being in different regions around different pollens... my assumption is that we both got our seasonal boosters lol
 
Dustin07 said:
makes sense, those things are all far worse for a child than covid. covid in an otherwise normal/healthy kid is nothing more than the sniffles at worst. my boy didn't even notice it and was happy to be playing video games with a plugged nose.



its a little odd you and I both have the same symptoms this week during the reported "covid spike" unless we both have some sort of weird August allergy despite being in different regions around different pollens... my assumption is that we both got our seasonal boosters lol
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That's kind of what I'm thinking...basically an exposure and immune activation without a true infection.

My son loved having covid too. 2 straight weeks of fortnite, food and sleep without leaving the bed lol
 
GreenMachineX said:
2 straight weeks of fortnite, food and sleep without leaving the bed lol
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so true 😅😅😅
pretty sure when I actually did have to get tested and tested positive, I got it from my boy who had just finished his 10 day fortnite recovery, but then he was trapped with me in AZ for 10 days which meant 10 more days of fortnite marathons with dad + we watched all the alien and and predator and alian v predator movies in chronological order! 😅😅
 
Knock on wood, I have somehow managed to never get it or not have bad enough symptoms to alarm me into finding out I had it. I was careful in the beginning for my Dad's sake, but after that he passed I didn't really have anyone elderly in my immediate circle so I relaxed a lot more. Now if I am running a fever I give it a day and then call the Dr, to get a Z pack if things haven't started clearing up. I ain't messing with no COVID or Flu test unless I am sick. Forget that test, I hate how it feels.
 
MrKleen73 said:
Knock on wood, I have somehow managed to never get it or not have bad enough symptoms to alarm me into finding out I had it. I was careful in the beginning for my Dad's sake, but after that he passed I didn't really have anyone elderly in my immediate circle so I relaxed a lot more. Now if I am running a fever I give it a day and then call the Dr, to get a Z pack if things haven't started clearing up. I ain't messing with no COVID or Flu test unless I am sick. Forget that test, I hate how it feels.
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You’ve truly probably had it at this point and were asymptomatic.
 
Hyde said:
You’ve truly probably had it at this point and were asymptomatic.
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Yeah, that is definitely a reasonable possibility. Now in the last 2 years I have had colds, and had a one or 2 day fever here and there but nothing that was ever bad enough to make me want to shove a q tip up my nose until my eye twitches to see if it was covid. For me it was real simple, fever stay home, no fever do whatever I felt reasonable for how bad I felt. The only test I needed was a thermometer.
 
Had a pretty big meal of wings, couple slices of pizza, and ice cream and weight up to 224, but, I've lost a visible amount of fat the past week of illness so, I'm happy lol.

IF until lunch today, then going out for 1 more dinner tonight since it's just us the next week, kids are staying with my mom for a week. Making the most of it.
 
222 today. Slept fantastic. Still don't feel 100% so going to take just a couple more days off working out. Hope to start Wednesday again.
 
Weight: 220.4

Fasted until an early lunch and early dinner both days over the weekend and seems to be paying off...the mirror and the scale looking better! Still not 100% so I'll still be taking a couple more days off the gym, probably a week total.
 
MrKleen73 said:
Knock on wood, I have somehow managed to never get it or not have bad enough symptoms to alarm me into finding out I had it.
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Hyde said:
You’ve truly probably had it at this point and were asymptomatic.
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asymptomatic or the symptoms were so mild you just didn't think of be worried about it. I wouldn't have been tested when I did have it if I didn't need to fly and was required to test...
 
GreenMachineX said:
Exactly. And it cost me a week of work without pay. Not exactly happy about that. But anyway.

Day 10.

All real covid symptoms long gone. I'm still having one episode of mild night sweats about 1am which is what happened last time, and lasted a little more then 2 weeks. Also, libido is gone. I remember that from Last time too but I have no notes on how long they lasted. Still sleeping very well though oddly enough, but I'll take it! Lastly, one strange thing happening...about 2pm or so, a buzzing or vibration/tremor starts in my upper torso/chest area and lasts until about 9pm everyday. It started on day 2 covid. It doesn't effect anything and it's just annoying but very bizarre.

Otherwise, OAT results are in and I've looked over it lightly. Scheduling the appointment with the provider to go over what they mean and what's actually actionable data. Well see.
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Wish I did a better job of logging symptoms. Sore throat was pretty bad last night (felt like maybe my larynx though). I know it dragged on last time but I didn't say much about it other than the first few days 😒
 
GreenMachineX said:
Wish I did a better job of logging symptoms. Sore throat was pretty bad last night (felt like maybe my larynx though). I know it dragged on last time but I didn't say much about it other than the first few days 😒
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I think I would go nuts if I paid as much attention to the little things like you do. I am the exact opposite I think. I mean I notice patterns and stuff pretty easily, but I don't think I have ever really tracked things with the level of detail that you do.
 
Dustin07 said:
how are you and the fam doin homie?
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All good! All my symptoms are gone completely at day 9. I'll start at the gym tomorrow which will be day 11. I figure 1 day extra off won't hurt to ensure recovery. But my mom got it too. She seems to be handling it OK though with ivermectin and a ton of supplements.
MrKleen73 said:
I think I would go nuts if I paid as much attention to the little things like you do. I am the exact opposite I think. I mean I notice patterns and stuff pretty easily, but I don't think I have ever really tracked things with the level of detail that you do.
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Lol yeah, I do drive myself nuts. Life's hard 😪
 
GreenMachineX said:
All good! All my symptoms are gone completely at day 9. I'll start at the gym tomorrow which will be day 11. I figure 1 day extra off won't hurt to ensure recovery. But my mom got it too. She seems to be handling it OK though with ivermectin and a ton of supplements.

Lol yeah, I do drive myself nuts. Life's hard 😪
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On a good note, you have got to be far more organized than I am. Although, that wouldn't be hard. LOL
 
GreenMachineX said:
All good! All my symptoms are gone completely at day 9. I'll start at the gym tomorrow which will be day 11. I figure 1 day extra off won't hurt to ensure recovery. But my mom got it too. She seems to be handling it OK though with ivermectin and a ton of supplements.

Lol yeah, I do drive myself nuts. Life's hard
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If your mother starts feeling worse, Zyrtec & Pepcid coadministered twice a day (10mg each of Cetirizine & Famotidine per dose) was shown in a PubMed study to drastically decrease the incidence of hospitalization. The theory is probably that it helps prevent cytokine storms if I recall, but you can find the study easily. Something cheap, safe & easy to get almost anywhere otc.
 
Weight: 219.6

Weight still coming down nicely. Between that and first workout after even such a mild illness, this workout was terrible 😆

DB OHP
Dips
DB Lateral Raise
Overhead Cable Extension
Incline CG Hammer Press

2 moderate sets 10 of everything...probably 3-5 RIR on everything, so nothing too hard. Done in 25 minutes. I never know how hard to push it the first couple workouts after illness...
 
GreenMachineX said:
Weight: 219.6

Weight still coming down nicely. Between that and first workout after even such a mild illness, this workout was terrible

DB OHP
Dips
DB Lateral Raise
Overhead Cable Extension
Incline CG Hammer Press

2 moderate sets 10 of everything...probably 3-5 RIR on everything, so nothing too hard. Done in 25 minutes. I never know how hard to push it the first couple workouts after illness...
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Lol well at 25 minutes I’d say you definitely didn’t overdo it! You should be ready to rip tomorrow.
 
Hey, I saw this while doing some research on PT exercises for my neck and thought of your issues with sleeping. You might want to give this a try. I know I have definitely rubbed this area before to help me relax when tense so this is pretty interesting to me.

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Rack Pull (just before knee) 2 sets
NG Pullup 2 sets
Cable Row/Shrug 3 sets
Reverse Pec Deck 2 sets
DB Curls 2 sets

Worked a little harder than yesterday, but nothing worth noting. Still weak from the illness even though ate more last night.
 
Flat DB Press 8x75's, 8x80's, 6x85's
Standing OHP 10x95, 9x105, 8x115
Incline Cable Press 12x17.5, 2 x 10 x 22.5
EZ Upright Row 3 x 8 x 50
Skullcrushers 3 x 8 x 50

Should've had 8 on flat Press on the last set, but when I laid back too quickly, I slid to the side and hung halfway off the bench for several seconds holding the DB's in the starting stretched position trying so hard to not fall off. I was gassed after that 😆
 
GreenMachineX said:
Flat DB Press 8x75's, 8x80's, 6x85's
Standing OHP 10x95, 9x105, 8x115
Incline Cable Press 12x17.5, 2 x 10 x 22.5
EZ Upright Row 3 x 8 x 50
Skullcrushers 3 x 8 x 50

Should've had 8 on flat Press on the last set, but when I laid back too quickly, I slid to the side and hung halfway off the bench for several seconds holding the DB's in the starting stretched position trying so hard to not fall off. I was gassed after that 😆
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Some of the bench’s at the gym are so damn narrow I can stay balanced on them for ****. Then the others are plenty wide. I have that trouble though if I get stuck with one of the narrow ones!
 
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