In the Gutter - Recomp / Rehab & Mobility log

Gutterpump said:
Checkout carb backloading if you want to cut with carbs. Or you could also try a TKD to help out your workouts.
Click to expand...

Right now I'm doing IF, but I'm not doing the burn/build days religiously. I'm just doing 5-6 days lower calorie and 1-2 days with a bit more calories. I really need to hone it in even more, but I'm doing pretty decent at least sticking to my daily cals and hitting my macros for the most part. My training is like yours in the fact that I'm not able to keep the routines I have in my head after trying them b/c something is always changing based on how my body is reacting. I wish I could just run a set routine and not worry about it, but that doesn't seem to be in the cards right now.
 
I think I want to still throw in barbell complexes every other day... but I'm going to keep the heavier weight away for now. Complexes scorch fat like nothing else.

Here's a lil video I saw today of Wyclef deadlifting haha.. pretty cool stuff

[video=youtube;P8VLBiip9-s]https://www.youtube.com/watch?v=P8VLBiip9-s[/video]
 
Well GP I got some good news at the doc. He said the bump I'm feeling is my tendon that is very inflamed and he thinks I just keep straining my back when I'm exercising, playing ball, etc. I've been dealing with this over a year off and on so now he's sending me to PT, I'm running Ibuprofen at 800 3x a day, and he gave me muscle relaxers for a week or so. I sure hope this PT can help me fix whatever is lacking in my back and keeping me from my routine activities.

He also looked at my MRI and said my spine looks fine for my age whereas the Chiro made my "bulging disc" problem sound like it was a big deal hoping to get a lot of visits out of me. It is good news b/c I thought that was my main problem and was in a depressed mode thinking it would never go away, but it's just normal wear and tear at this point and the off and on strain is my main problem. F'ing Chiro lol.
 
Ahh that's good to hear man! You should be able to fix that up.

I've gotta really stay on top of my back strength for life basically... I have a 5-10 degree curve in my spine from right to left, which leaves all my disks slightly compressed on my left side. They all look like wedges when looking at an xray. Good thing is, my hips and shoulders are balanced, not uneven. I have no idea if I've always had this, or if this came after my injury(s).
 
Been on a bit of a stay-cation the past week. Had a handful of friends visiting from LA and the UK. Busy / crazy times. Needless to say, I ate carbs the whole time and plenty of alcohol. Time to jump back into action here. houstontexas and I are about to start a new joint log / contest though so watch out for that starting this week.

Wednesday June 18 - Training Log

Warmed up working shoulders with D1/D2 PNF movements for rotator cuff/delts

High cable diagonals, repeated this for left & right shoulder individually:

20 x 10
20 x 10
30 x 12
30 x 12
30 x 12
35 x 6 with static hold at full extension for 5 secs each rep

Low cable diagonals, repeated below for right and left shoulder:

20 x 10
30 x 12
30 x 12
30 x 12
30 x 12
35 x 6 with static hold at full extension for 5 secs each rep

Facepulls with Y cable (from below chest to just above chest):

40 x 15
40 x 15
60 x 12
70 x 15
70 x 15
80 x 12

Standing low row (similar to facepull but starting lower and ending just below chest):

60 x 15
70 x 16

Seated low cable rows:

90 x 15
90 x 14
100 x 12
100 x 12

Seated widegrip lat pulldowns:

90 x 10
90 x 10

T's on the hyper machine:

3 sets till failure each time

Incline DB Press:

35 x 12
35 x 12
50 x 10
50 x 10
50 x 10

Shrugs
1 set to failure

Mid traps are feeling it today. Heading out soon to hit legs/core.
 
Last log entry before starting the joint log up

Thursday June 19

Front Squats (ATG)

bar x 10
bar x 10
95 x 10
95 x 10
135 x 7

Back Squats (ATG)

135 x 10
135 x 10

Back feels a bit spasmy, foam roll and move on

RDLs

bar x 10
bar x 10
95 x 10
95 x 10
135 x 10
135 x 8

more foam rolling and stretching

External Rotations (shoulders) with DB
did a bunch, probably 4 sets per side

Standing Bicep Curls (bar)
20
15
15
12

Standing Cable Curls
8 sets per arm

Can't remember weights for bicep curls. Didn't record it.

Walked home 30min from gym.

Note: Size 34 pants are feeling loose on me. I've never been smaller than a 34 ever.
 
Man I wish my 34 pants were feeling loose. My 36 are more comfortable so wear them most of the time. I can fit the 34, but I don't need a belt at all. Maybe that will be one of my goals... Loose 34 or fitting into a 32 in the future.
 
It definitely feels weird haha... I was like hey, wait a sec..what's going on. I can't wear a size 34 without a belt anymore. They fall right off. I should find my orbital tape measure and find out where I'm at. I think I can still drop a couple sizes by end of summer though, although I've been eating like a horse the past week. I went out for dinner last night, had 3 appetizers, tons of italian bread and a massive steak. Needed it though, in pain from the last 2 training days. I'm thinking I might change my diet so that I cut for 2 weeks, and then refeed for a whole week before cutting again. As long as I keep taking the supps I'm on, I can still drop weight and gain strength. The refeed has me super vascular now as well. I should take a couple pics while training.
 
I'm working all night tonight on a big project for work and decided to revive this log.

Starting a CKD today and new training. Goals are to recomp quickly over the next two months, then lean bulk until the spring, and then recomp again/ hard cut before summer.

1 month of recomping with a CKD (~40grams CHO daily, 800g CHO on weekend), followed by 1 month of recomp/cutting on a TKD (80g CHO pre-workout, 25-50g CHO post-workout).

Recap of past few months: I've been recomping over the summer in another joint log, but this fall I re-injured my shoulder and I was out for a bit. I've recently rehabbed it back into shape, while doing some research with BPC-157. (My research is conclusive that this is a very potent injury repair peptide. More potent than TB-500.)

I'm currently looking to recomp along with the aid of a couple androgens:
DTA (350mg/weekly - 50mg/day) for 8 weeks
alongside 75mg Halo Mass for ~7 weeks.
As a side note, both of these are legally obtainable.

I will be incorporating ~20mcg T3 daily for higher protein turnover. Ipamorelin will be used to increase my natural GH levels.

Training will be 4 days per week, with several cardio sessions mainly in the form of hot yoga, which serves as active recovery (while rehabbing back, shoulders, scapular area and hips) as well as being a cardiovascular challenge. More details to come soon, but here are some training details, which may change slightly.

Monday:
Back, Chest, Abs, Cardio

Tuesday:
Shoulders, Arms, Cardio

Wednesday:
Rest Day

Thursday:
Legs (squats, etc), Abs, Cardio

Friday (depletion workout):
Back, Chest, Deadlifts, Arms
BB Complexes

Saturday:
Cardio, Abs

Sunday:
Cardio

I may tweak this a bit to get an extra leg day in, all depending on how it works out with all the cardio/hot yoga. I am going to stick to low rep heavy squats, as this has helped me the most with my back issues. Squatting with lots of volume always seems to cause some back spasms/pain, that's the one thing I've learned from the summer (due to a couple disc issues of mine). So glad I can still squat heavy though, without it aggravating things. In fact it really helps.
 
Getting this log back up now that my training has normalized again. Things are going well, injuries have taken a back seat, still persistent but pretty much taken care of with the right training, PT etc. Shoulder and back are no longer really holding me back. About a month ago I decided to start squatting heavier, with lower reps, and it's helped my back out tremendously. I'm getting very close to my 300# squat 1RM again, which considering how I've had major issues with 2 discs, is a pretty big step for me.... got me feeling back in the game!!!

So besides squatting with more weight and less reps, I've been nailing my upper back, and everything has gotten much more stable. I just really need to focus on adding more core strength and my squat is going to easily surpass my expectations soon.

Squats

Really cleaned up my form in the past couple months, stance is a bit wider, using a low bar position on back. Squatting deep, past parallel each time.

Bar x 5
90 x 3
135 x 4
185 x 2
235 x 3
245 x 3
255 x 3

Wasn't using my belt today. Need it though for lower back/core. Reminded me of how I really need to add in a core workout into my program, my main weakness atm.

Fly machine

100 x 10
100 x 10
130 x 10
130 x 10
130 x 10

Chest cable D1/D2

25 x 10 x 3 from high
25 x 10 x 3 from low

Seated wide grip rows

80 x 10
90 x 10
100 x 10
110 x 10
110 x 10


W's (reverse flies face down on bench)

30 x 12
30 x 12
30 x 12
30 x 12

Curlbar curls

40 x 15
40 x 15
40 x 10
30 x 10
30 x 10

Forearm curls

just blasted whatever I could do

Note: I've been training for frequency, doing the above workout 3x a week, but usually squatting for reps of 5.
 
BIG NEWS!!!! I MADE IT TO MY GOAL OF A 300# 1RM SQUAT BY THE END OF 2014!!!! Was NOT expecting this hahaha....

With 2 herniated disks in the past 2 years, crazy muscle spasms and some scoliosis due to the injuries... I never thought I'd be squatting again other than split squats. This is big for me. I spent so much time on dialing in my form, doing yoga, mobility work and maintenance on my back and it's finally paying off. I feel like once I get my core strength where it needs to be, then I should be able to squat close to 500# this year, if I keep things going like this.

I'd been squatting 3x a week doing heavy (for me) sets of 3, for 3 sets, after warming up. I took a week off during Christmas to rest my lower back, went to the gym last night with my belt (been lifting without for a while) and bam....everything felt great and I PR'd way above where I was. Hit 275# ATG for 3 easy sets of 3 (minus the last rep where I got stuck in the hole, but I still blasted back up after a few seconds). This means my 1RM is DEFINITELY above 300# easy.

Squats (deep ATG)

Bar x 5
90 x 3
135 x 4
185 x 2
225 x 1
275 x 3
275 x 3
275 x 3 - got stuck in hole on last rep, waited a few seconds and then blasted back up. I feel it's due to going on my toes a bit on that last rep, not sure why that happened because I'm using Adidas Adipower shoes with a decent heel wedge.

Officially have a 300# 1RM!! Pretty stoked about this...never thought I'd be squatting again after last summer. 2015 is going to bring some serious numbers for me I'm thinking once I fix a few more things.


Chest Fly machine

80 x 15
120 x 10
130 x 10
130 x 10
130 x 10

Chest cable D1/D2

25 x 10 x 3 from high
25 x 10 x 3 from low

W's on hyper machine

25 x 10
25 x 12
25 x 10
25 x 10

Seated wide grip rows

80 x 10
90 x 10
100 x 10
100 x 10
110 x 10


Barbell curls

45 x 12
45 x 15
30 x 10
30 x 10

Cable curls

25 x 12 x 2
25 x 8 x 2
20 x 12 x 2
 
Gutterpump said:
Thanks man, everything's been feeling great. I feel that researching BCP-157 in the fall has really helped me in terms of my injuries. Feels nice to move forward again without setbacks.
Click to expand...

I'll have to look into BCP-157 then. It sounds like the bee's knees!!
 
houstontexas said:
I'll have to look into BCP-157 then. It sounds like the bee's knees!!
Click to expand...

My bad, meant BPC-157. Great stuff. I'm benching again with no pain in either shoulder. Just did a drop in workout at my old powerlifting gym tonight. The team just started a new routine in there today, very Texas Method-esque, so I joined in for some decent lifting. Wasn't used to using olympic (kg) plates, but they were pretty nice. No shoulder pain at all during flat bench, and the back held up for some nice squatting.
 
Last night's log - Monday January 5 - Texas Method-esque A-day (volume)

SQUATS

Warmup:
10 leg swings (front back) per leg
10 forward lunges per leg
10 air squats
10 squats with bar

Warmed up with a few sets of 5 from 150# - 215#

Working sets (~75%):

265 x 5
265 x 5
265 x 5

notes: fairly easy and kept it deep. Felt nauseous after squatting though. Been fighting nausea for a few weeks now, not sure why, could be a couple supplements I've been taking that are upsetting my gut

BENCH PRESS

Notes: kept things light here, haven't benched since the summer and it was hurting my shoulders then

bar x 10
90 x 5
145 x 5

165 x 5
165 x 8 (was supposed to keep it to 5 reps but it was feeling very easy)
165 x 8 (AMRAP set)

CLOSE GRIP BENCH PRESS

175 x 5
175 x 5
175 x 5
175 x 3

Notes: no problems, felt fine

Was supposed to then do BB rows, but I couldn't shake the nausea so I decided to leave rows and some volume chest work for the next day

Did some cable work for delts
D1/D2 - 3 sets of 8 reps from high and low positions (each side)

Notes: Not sure if I'm going to rejoin my old powerlifting club or not. They are training for a meet in April and want me to join them, lots of time really. I love powerlifting but I also love volume work/conditioning.
 
So Ive' done a bit of quick research today. Considering I want to train my main lifts like a powerlifter, assistance lifts like a bodybuilder, and also do conditioning work like a strongman, I think CUBE might be the right program for me.

Invalid Link Removed
 
Tuesday January 6

Fly machine

90 x 15
120 x 10
135 x 10
135 x 10
135 x 10

75 x 10 set of reverse flies to warm upper back up a bit

Seated wide grip rows

90 x 13
100 x 10
110 x 10
130 x 10

Face pulls

35 x 10
45 x 10
60 x 10
70 x 10
70 x 10
70 x 10
80 x 15

Wide grip lat pulldowns

80 x 10
120 x 10
120 x 10
120 x 8

Curlbar curls

50 x 12
50 x 10
50 x 8

Cable curls

25 x 12 x 2
25 x 8 x 2
20 x 12 x 2
 
So I had an overseas visitor staying with me for almost a week, but then got sick with the flu after she left. I managed to get 1 workout in the past 2 weeks on Jan 16th. Here it is. Hopefully I'll be back in the gym soon, battling bronchitis now from this flu.

January 16th, 2015

Squats

Bar x 5
90 x 5
135 x 5
185 x 2
225 x 1
275 x 3
275 x 3
275 x 4

Notes: Feeling strong. These squats felt easy and form was on point.


Fly machine

95 x 10
125 x 10
125 x 10
125 x 10
125 x 10

Chest cable D1/D2

25 x 10 x 3 from high
25 x 10 x 3 from low

Reverse flies

45 x 10 (5 second static hold on each rep)
60 x 10
75 x 10
90 x 8

Ws on incline bench

30 x 12
30 x 12
30 x 10
30 x 10

Seated lat pulldowns

80 x 10
90 x 10


Curlbar curls

45 x 15
45 x 15
45 x 12
45 x 12
 
I've fallen a bit behind on posting up my logs. Catching up on the past few now. I'm also going to be modifying things like my training a bit, including adding in new supps. Will make a large update on this over the weekend. Aiming to gain a bit of mass over the next 2-3 months before doing a hard cut in the spring/summer. I'm still fairly lean since my last recomp/cut last summer, so cutting this year is going to be a piece of cake after this current phase of mass gain. Steady recomp has me looking good but things are moving a bit slow. Time to step up the gains a bit.
 
You must log in or register to reply here.
Back
Top