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In the Gutter - Recomp / Rehab & Mobility log

Gutterpump said:
I think I might discontinue this log. It's not really worth retyping everything that I put in my logbook because there is little to no involvement here on this board. I might find a board that has more of an injury
prevention / rehab / mobility / exercise science side to it and restart the log there, or might just start my own private blog for myself. No real reason for me to make it public anymore if this is just for myself.
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I'm still filling along. I don't reply much, but I'm enjoying this log. I have shoulder issues myself and am always looking for ways to prevent further damage to it.
 
funkd0c said:
I'm still filling along. I don't reply much, but I'm enjoying this log. I have shoulder issues myself and am always looking for ways to prevent further damage to it.
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Cool man thanks. I am likely moving this log over to the Mind & Muscle board under a new screen name. I'll send you the URL once it's started over there.
 
Hi guys, I've decided to start this log back up here. I'll be posting up my last 3 sessions today. Things are getting more serious again with my training. I had a back injury that was taking some time to get over, but I've figured out a way to work around it, and work hard.
 
Ok time to post some updates here. I previously posted how I injured my back by doing kettlebell swings and then sprinting.

A) I didn't warm up enough
B) I was swinging too low most likely, and starting with too heavy a weight, pushing too many reps with the KB. I've gotta check that ego
C) I think I will always be succeptible to back injuries due to past injuries, so I really need to focus on form, hip mobility, etc

I started training hard again last week, been going almost everyday. Here are my last few log entries.

Friday May 16th, 2014

Incline bench (still focusing on volume)

Bar x 15
95 x 10
115 x 10
115 x 10
115 x 10
125 x 8
125 x 6

Machine flies

150 x 10
150 x 8
135 x 8
135 x 8
120 x 7

Dips (adding these back in for the first time since before my surgery/injuries)

7
7
7

Leaning forward slightly during dip motion. Notice tingling in my left elbow.... Not sure why

Single sided flies (focusing on contraction, mainly doing this as PT and bit of a finisher for chest)

(from high to low)
25 x 12 x 2
30 x 12 x 2
40 x 10 x 2

(from low to high)
35 x 8 x 2
35 x 8 x 2

Tricep Y cable pushdown

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

Skull Crushers
- attempted, but not having it, tri's are kinda done
 
Saturday May 17 2014

Elliptical 6 min warmup at level 11

BSS (Bulgarian Split Squats) - doing these until I feel my back is better
holding 20 pnd dumbbells

8
8
8

Basically 8 reps per leg for 3 sets. This is new to me again and haven't been squatting for a lil while. Gotta get my stability back, kinda shaky.

Leg Press

190x8
190x8
190x8

I could've gone heavier but want to see how I feel the next day since I've added in BSS

Leg Extensions

70x8
70x8
70x8
70x8

Ham Curls

115 x 8
115 x 8
115 x 8
115 x 8
115 x 8

Cable bicep curls (elbows back)

30 x 15 x 2
30 x 15 x 2
25 x 10 x 2
15 x 15 x 2

20min on elliptical @ level 11 to cool down

** Need to add more arm work into my routine, gym was super busy though
 
Monday May 19 2014

Today gets interesting. Been feeling great in the gym again so I'm adding old stuff back into the routine. This is primarily a back day.

Tbar rows (warmup)

45 x 10
45 x 10
45 x 10

Bent over BB rows

135 x 8
135 x 7
135 x 6

Barbell Clean and Press (I haven't done these since before my injuries... this should be interesting.)

135 x 1 ------ EASY and clean. Form on point. Feet came off the ground during clean and bar pressed up overhead easily after

135 x 3 ------ Did these FAST. Felt good. Not going to push it. Want to see how my shoulders deal with these in days to come. I haven't gone overhead in AGES

Y cable upright rows

Note: I am not doing upright rows with a barbell ever again. You're far less likely to injure your shoulders when using a Y cable, as there's a more dynamic path of movement in effect.

70 x 12 - MUCH stronger on these than in the past
70 x 10
70 x 12
80 x 12

Almost doubling what I was doing weeks ago

Lat Pull-downs (Wide grip)

120 x 10
120 x 8
120 x 6

Lat Pull-downs (narrow grip)

100 x 10
100 x 10
100 x 10

T's with Dumbbells while horizontally suspended on the hyper machine (works lower back and traps / rear delts at same time)

20 x 8
20 x 8
20 x 8
20 x 12

DB Shrugs

50 x 12
50 x 8

Traps are feeling pretty fatigued

Reverse curl (with curl bar - forearms)

35 x 12
35 x 12
35 x 12

30min break then 60min hot yin / restorative yoga class
 
Wednesday May 22 2014


Legs are feeling it from the other day. Shoulders feel fine. Forgot to mention that I've now been on a KETO diet for over a week.

6min warmup on elliptical (level 11)

Incline Bench

Bar x 15
95 x 10
125 x 10
125 x 8
115 x 6
115 x 6
95 x 7

Machine Flies

150 x 10
150 x 8
150 x 8
150 x 8
130 x 10
130 x 10
130 x 10

DIPS

10
8
7

Feeling that left elbow tingle again. Any tips here?

Single armed diagonal Flies (focusing on contraction)
(low to high)

65 x 12 x 2
65 x 12 x 2
50 x 12 x 2

(high to low)

65 x 10 x 2
65 x 10 x 2

Tricep Y cable (rope) pulldowns

50 x 10
50 x 10
40 x 10
40 x 10

Left shoulders hurts a tiny bit. Elbows are kinda tingly.

Rowing Machine

600m

30min break then 60min hot yin/restorative yoga class

Completely exhausted after all this.
 
Friday May 23 2014

'Warmed up' with a barbell complex

3 rounds of:

10 deadlifts
10 OHP
10 ATG back squats

No breaks between movements. Emphasis on speed. Only using 65#. Got a good sweat going but after all 3 sets, my left side of my back started spasming. Went straight to the foam roller to stop that sh!t. That injury from a month ago is starting to really piss me off. I'm going to need some more work done on it (massage, TENS unit, home rehab with the rumble roller, etc)

BSS (Bulgarian split squats)

20 x 8 x 3

Leg extensions

85x10
85x12
85x12
85x12
85x10

Ham curls

90x12
85x12
85x10
85x10
85x8

Bit of core work as cool down.
 
The rumble roller will do wonders for keeping the muscles from spasm. But, it doesn't always do the trick. Ever tried magnesium oil? Heard it does a good job. Also, ever thought of trying bikram yoga?
 
funkd0c said:
The rumble roller will do wonders for keeping the muscles from spasm. But, it doesn't always do the trick. Ever tried magnesium oil? Heard it does a good job. Also, ever thought of trying bikram yoga?
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Great suggestions. I actually do / use all 3! I have a rumble roller (and a ton more mobility gear). I have a 2L jug of magnesium oil. I do hot yoga that's very similar to Bikram, but more restorative. I just keep having recurring back issues now. Yoga tends to keep it in check. But this injury I got a month ago is really nagging now. Although, I did do a full back workout the other day.... Maybe I need to prehab and do far more stretching before and after my back workouts.
 
Gutterpump said:
Great suggestions. I actually do / use all 3! I have a rumble roller (and a ton more mobility gear). I have a 2L jug of magnesium oil. I do hot yoga that's very similar to Bikram, but more restorative. I just keep having recurring back issues now. Yoga tends to keep it in check. But this injury I got a month ago is really nagging now. Although, I did do a full back workout the other day.... Maybe I need to prehab and do far more stretching before and after my back workouts.
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Seems like you have a hold on this so far with your proactive measures.. :)
 
Tb-500 I've used in the past. Was post surgery. I've experimented with 5mg loading then 2mg per week after. Then I upped it back to 5mg per week and just kept it there. Was much better. 2mg has almost no effect imo. I'd think it's even safe to go above 5mg per week but I need to look into that more. The active dosages that race horses get, per kg, is much higher. If it's safe for horses worth millions of dollars, then my bet is that it's fairly safe for humans, especially since it's already native to our bodies.

I need to look into BCP 157. I'm on TRT have been thinking of starting GH. I have used secretagogues in the past, lots of experience with them. They are great as well, especially ipamorelin. I got deca once from my clinic - for joints, but EQ is much better all around. I really think GH is in my future though.
 
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.
 
Gutterpump said:
Tb-500 I've used in the past. Was post surgery. I've experimented with 5mg loading then 2mg per week after. Then I upped it back to 5mg per week and just kept it there. Was much better. 2mg has almost no effect imo. I'd think it's even safe to go above 5mg per week but I need to look into that more. The active dosages that race horses get, per kg, is much higher. If it's safe for horses worth millions of dollars, then my bet is that it's fairly safe for humans, especially since it's already native to our bodies.

I need to look into BCP 157. I'm on TRT have been thinking of starting GH. I have used secretagogues in the past, lots of experience with them. They are great as well, especially ipamorelin. I got deca once from my clinic - for joints, but EQ is much better all around. I really think GH is in my future though.
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Sorry man, been on hiatus. I'd like to discuss some of this with you soon. I will be out of pocket next couple weeks, after this weekend, but hope to talk to you soon, bud.
 
Gutterpump said:
Tb-500 I've used in the past. Was post surgery. I've experimented with 5mg loading then 2mg per week after. Then I upped it back to 5mg per week and just kept it there. Was much better. 2mg has almost no effect imo. I'd think it's even safe to go above 5mg per week but I need to look into that more. The active dosages that race horses get, per kg, is much higher. If it's safe for horses worth millions of dollars, then my bet is that it's fairly safe for humans, especially since it's already native to our bodies.

I need to look into BCP 157. I'm on TRT have been thinking of starting GH. I have used secretagogues in the past, lots of experience with them. They are great as well, especially ipamorelin. I got deca once from my clinic - for joints, but EQ is much better all around. I really think GH is in my future though.
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I am really debating using peptides for my shoulder and scapula issues. Yet, i am unexperienced with any types of injections and seems daunting. Although, i am a bit more open to Sub-q injections. What's your experiences with this? easy?
 
funkd0c said:
I am really debating using peptides for my shoulder and scapula issues. Yet, i am unexperienced with any types of injections and seems daunting. Although, i am a bit more open to Sub-q injections. What's your experiences with this? easy?
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Slin pins are super easy. I can give you some instructions for your first time. Peptides are a little trickier to mix because the proteins in the powder are pretty fragile. I still do IM injections with peptides. I just pin into my delts. Super easy and painless. Let me know if you want some assistance/details though on reconstitution, etc
 
Hey, sorry to hear you have been struggling with pain, man. Is it the posterior delts or RC muscles?
 
Gutterpump said:
Slin pins are super easy. I can give you some instructions for your first time. Peptides are a little trickier to mix because the proteins in the powder are pretty fragile. I still do IM injections with peptides. I just pin into my delts. Super easy and painless. Let me know if you want some assistance/details though on reconstitution, etc
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I'd appreciate that.
 
jinxie said:
Hey, sorry to hear you have been struggling with pain, man. Is it the posterior delts or RC muscles?
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You talkin to Me? My pain is in the anterior delt. It feels like the pec and bicep tendons are fighting. It limits my range of motion and that's a problem because my job relies on full ROM of the body.

My rhomboids, teres major/minor, and essentially most muscles on the right side of my back are over used and swollen year round in comparison to my left side. Have had problems in the past with horrible spasms in my right side.
 
jinxie said:
Hey, sorry to hear you have been struggling with pain, man. Is it the posterior delts or RC muscles?
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My shoulders are great. New problem now.. My back =\ foam rolling, yoga and mag oil is helping, but I can't barbell squat heavy anymore. Goes into spasm
 
funkd0c said:
CNS problem maybe?
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I injured my back several times in the past year :( My 110 pound american bulldog hurt his rear leg and couldn't climb the stairs in my apartment. I live at the top of a 4 floor walkup. I had to walk him up the stairs twice a day for a week. Half way through the week I was carrying him up but my back was twisted, and then *pinch*... I was in bed all day. But I still had to take him out... I tied up my back with belts/scarves, anything to support it and continued to carry him through the pain for 4 more days. This did way more damage to it.

I ended up resting my back for 3 months after this then started training again, but not pushing it. After a few more months everything felt great, I was squating again. Weight was going up... but then I felt the *pinch* on my right side again and the back pain was back (in T spine area). That's when I started hot yoga, etc...and it got better after two months.

BUT THEN... about 1.5 months ago (right before I paused this log a lil while ago)... I bought my first kettlebell at 55#, bought sprint shoes, decided it's time to get cut up. I should've started with a lighter KB, cos my form was off while doing swings. I was swinging too low. I did like 4 sets of 20 KB swings. Then I went sprinting.... I ended up rolling around in pain on the field after 4-5 sprints. The pain was on the opposite side of my back from where I was previously injured. So now I'm in a weird spot. I have 2 recurring injuries in different parts of my back.

Not sure if I mentioned, but I have a slight curve in my spine to the left. Very mild scoliosis. I think it's due to an injury while deadlifting in the past...just a thought though. But because of this, I need to be very proactive on my spine, and really try to avoid injuries now.
 
I basically have chronic back pain now. Never thought I'd be part of that club. I have some thoughts in mind though to help this.

I tend to have anxiety, kind of generalized anxiety where I think too much about things, work myself up at times, etc... So I've been talking with my Dr about certain treatments that don't include barbituates. I've come across something called BACLOFEN. It is a type of muscle relaxer that also has effects on anxiety, and is non habit forming, much safer than klonopin/ativan/xanax and the like. Baclofen effects GABA, and I've read wonderful things about it's effects on anxiety, and how it's very effective, without being very sedating. It might be just what I need...... problem is, it's an off-label use for anxiety. They are currently running trials on it for this use...and the trials won't be done for about another 4 years. My Dr is keeping an open mind to it though and might support me trying it out. If I talk to him about my back, he might just go for it. Could shoot two birds with one stone.

I had been taking STABLON for months for anxiety and just a mood booster... and I loved it. It works great for anxiety and REALLY brightens your mood at the same time. Problem is it tends to poop out after a few months of use and stops working. This was my 2nd run with it, same thing happened the first time around. I need something that works longer term, but with little sides. Might ask about Buspar, but Baclofen might be good for my scenario.
 
I hope that works out for the best Gutter. I tend to stray from pharmaceuticals, mostly because I hate pharmaceutical companies. But, I hope Baclofen is that solution for you.
Personally I feel like evomuse nerve restore might be something that helps me out, although your situation sounds more complicated than mine.
 
funkd0c said:
I hope that works out for the best Gutter. I tend to stray from pharmaceuticals, mostly because I hate pharmaceutical companies. But, I hope Baclofen is that solution for you.
Personally I feel like evomuse nerve restore might be something that helps me out, although your situation sounds more complicated than mine.
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Thanks man I appreciate that. I tend to agree with you on pharmaceuticals. I've stayed away from them wherever I could, and this is why I don't want any sort of barbituate as well. I want to try to keep things as safe as possible. I've been at a point where anxiety causes ADHD type effects in me though, for a very long time now, and effects my whole life. I've made a conscious effort to cut down on caffeine the past year. Cut out energy drinks, and now cutting my coffee intake in half.

But anyhow, back to the real guts of the log haha... I'm going to get far more active now. I had a great weekend with a new woman. Was a bit of a break from my dieting. I'm now back into a full on CKD plan. Will post more today about it. I'm dedicated to a few goals this summer, and I know it will be tough. I plan on leaning out drastically, while bringing up some lagging parts. Certain PED's will be in use.

1) CKD will be in effect - my best tool for recomping
2) aiming for visible abs this summer - giving myself 2 months
3) bringing up some extra size in chest and traps

I will post more details later today and try to snap some pics. Going to be very dedicated to my goals now.
 
Gutterpump said:
Thanks man I appreciate that. I tend to agree with you on pharmaceuticals. I've stayed away from them wherever I could, and this is why I don't want any sort of barbituate as well. I want to try to keep things as safe as possible. I've been at a point where anxiety causes ADHD type effects in me though, for a very long time now, and effects my whole life. I've made a conscious effort to cut down on caffeine the past year. Cut out energy drinks, and now cutting my coffee intake in half. But anyhow, back to the real guts of the log haha... I'm going to get far more active now. I had a great weekend with a new woman. Was a bit of a break from my dieting. I'm now back into a full on CKD plan. Will post more today about it. I'm dedicated to a few goals this summer, and I know it will be tough. I plan on leaning out drastically, while bringing up some lagging parts. Certain PED's will be in use. 1) CKD will be in effect - my best tool for recomping 2) aiming for visible abs this summer - giving myself 2 months 3) bringing up some extra size in chest and traps I will post more details later today and try to snap some pics. Going to be very dedicated to my goals now.
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Good to hear man! CKD is what?
 
I just signed up on Fitday.com and started to log some things. I'm not quite sure if the #'s are accurate. For example: I've entered 15min of circuit training as I plan on doing barbell complexes again this evening, after my regular workout. It is telling me that this 15min circuit, with minimal rest, will burn 172 calories. This seems way off. It's also telling me that at my height, weight and activity level (mostly seated during day, some movement), that my baseline calories are 3300. This can't be correct, can it?
 
Gutterpump said:
My shoulders are great. New problem now.. My back =\ foam rolling, yoga and mag oil is helping, but I can't barbell squat heavy anymore. Goes into spasm
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Sorry to hear that? Where in the back? Wondering if it may be referred from neck.
 
jinxie said:
Sorry to hear that? Where in the back? Wondering if it may be referred from neck.
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Mid Back - lower T spine. There's one spot that's very sensitive at my lower left rib. Def not from neck. I wrote a lengthy explanation above about how it became injured. I knew exactly what caused it....wasn't fun when it happened (the multiple injuries). Unfortunately I'm prone now to back injuries because of the mild scoliosis. Very easy for me to pinch a disk. The way my back curves to the left, even though it's ever so slightly, all my disks are slightly compressed in over half of my spine on that side. I'll take a photo of the X-ray and post it up after I visit my sports clinic again.
 
Gutterpump said:
Mid Back - lower T spine. There's one spot that's very sensitive at my lower left rib. Def not from neck. I wrote a lengthy explanation above about how it became injured. I knew exactly what caused it....wasn't fun when it happened (the multiple injuries). Unfortunately I'm prone now to back injuries because of the mild scoliosis. Very easy for me to pinch a disk. The way my back curves to the left, even though it's ever so slightly, all my disks are slightly compressed in over half of my spine on that side. I'll take a photo of the X-ray and post it up after I visit my sports clinic again.
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I hear you. I have a S shaped curve, at thoracic, and have had around 8 rounds of epidurals and facet joint injections. I'd find a good physiatrist, for injections as well as an MRI and EMG. Hang in there.
 
3.9k cals seems like a lot to me, but then again, you are 240 lbs. I am assuming the exercise numbers are basal rate + additional, rather than just additional. If not, too high for weight lifting.

If I were you, I would consider trying to drop some weight, for your back. Get rid of some bulk. An aggressive recomp would be fine. Given your style of lifting, I dont think you will lose much if any strength.
 
Sorry your back is still giving you issues man. My back had felt better for the last few weeks, but I went to Sea World this weekend and managed to tweak it between all of the walking, roller coasters, and water park rides. It seems these back problems are going to be on and off for the rest of our lives. It's definitely discouraging, but hang in there man and stick with doing what you can.
 
jinxie said:
3.9k cals seems like a lot to me, but then again, you are 240 lbs. I am assuming the exercise numbers are basal rate + additional, rather than just additional. If not, too high for weight lifting.

If I were you, I would consider trying to drop some weight, for your back. Get rid of some bulk. An aggressive recomp would be fine. Given your style of lifting, I dont think you will lose much if any strength.
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I am aiming for 1600 cals on non-workout days and around 2200-2400 on workout days. Doing a hard cut atm. I'm aiming to get very lean and then stay lean. Will be better for my back for sure, and much easier to manage lordosis that way as well.

I'm somewhat lean now except for mid-section and that area isn't too bad. Mainly visceral fat. I only need to drop 15 pnds to get to around 10-12% I think. Planning on staying at around 10-12% year round now.
 
Gutterpump said:
I am aiming for 1600 cals on non-workout days and around 2200-2400 on workout days. Doing a hard cut atm. I'm aiming to get very lean and then stay lean. Will be better for my back for sure, and much easier to manage lordosis that way as well.

I'm somewhat lean now except for mid-section and that area isn't too bad. Mainly visceral fat. I only need to drop 15 pnds to get to around 10-12% I think. Planning on staying at around 10-12% year round now.
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Sounds good, though below 2k cals sounds a little extreme, and 10-12% is ripped dude. You must already be quite lean if you will be there in 15 lbs.
 
jinxie said:
Sounds good, though below 2k cals sounds a little extreme, and 10-12% is ripped dude. You must already be quite lean if you will be there in 15 lbs.
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True, but on non-workout days, I'll basically just be having 5 protein shakes. Maybe some coconut oil in the morning. Also on some PED's atm (EQ and a bit of t-prop + lil bit of t-cyp, maybe some mast). I'm holding a bit of water, so I'm going keto to shed it. I'm hoping to drop 15 pounds without including water weight.

You must be around 12% in your avatar?

The goal is to def to get completely shredded. Should be able to by mid-July. If I don't by then, then I'll be starting the V-diet around that time.
 
Gutterpump said:
True, but on non-workout days, I'll basically just be having 5 protein shakes. Maybe some coconut oil in the morning. Also on some PED's atm (EQ and a bit of t-prop + lil bit of t-cyp, maybe some mast). I'm holding a bit of water, so I'm going keto to shed it. I'm hoping to drop 15 pounds without including water weight.You must be around 12% in your avatar?The goal is to def to get completely shredded. Should be able to by mid-July.
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That avatar is around 9%, 10% max. I am around 7% now. Super lean.
 
I need to post up new stats tonight. I'm around 235 now, I think. I've gone down 1.5 belt notches since starting the log. Guess I'll get all my stats together and the pics, and will start again from here.
 
Gutterpump said:
I need to post up new stats tonight. I'm around 235 now, I think. I've gone down 1.5 belt notches since starting the log. Guess I'll get all my stats together and the pics, and will start again from here.
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Sounds good. But please make sure you prioritize wellness over vanity. :) Get that back treated! You're no good to me as a buffed gimp!
 
jinxie said:
Sounds good. But please make sure you prioritize wellness over vanity. :) Get that back treated! You're no good to me as a buffed gimp!
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True. I've already looked up new doctors/clinics and need to reach out to one that's closeby.

For now I'll keep up the training, hot yoga, foam rolling, rumble rolling, etc :D

Going to do chest/arms tonight with barbell complexes at end. I usually do deadlifts/OHP/Back squats for my complexes, but I might just do Clean and Presses instead with lots of volume. It's a pretty compound movement so it should do the trick at a lower weight, without adding much spinal compression. High rep C+P's make me sweat.
 
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