I haven't been able to squat with a straight bar for years due to my shoulders, I bought a Dave Draper Top Squat and made a new bar for my Smith Machine,
That’s impressiveI haven't been able to squat with a straight bar for years due to my shoulders, I bought a Dave Draper Top Squat and made a new bar for my Smith Machine,
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Thanks, and a belated Merry Christmas to everyone! I hope everyone had an amazing time with their families and loved ones!Merry Christmas everyone.
Looks like everything is recovering really well….pull-ups followed by shoulder press is about as good a test as you could do.Thanks, and a belated Merry Christmas to everyone! I hope everyone had an amazing time with their families and loved ones!
I got in a great squat session Friday night!
12/23/22 Lower Body
Elliptical 6 minutes high effort
Single Leg Hip Thrusts x 3 sets
Straight Bar Warm Ups
Bar Only Hold in position 30 seconds x3
Bar Only x15, 65x10 - - I was surprised how quickly the shoulder loosened up.
SSB Squats - Bar x 15, 95x6, 115x6, 135x6, Belt On for protection and bracing - 155x6, 175x6, 175x6, 175x6, 175x6 - Performed with shoes off for better muscle connection and activation, and they went great. I was very happy with this performance for first time back under weight.
Bulgarian Split Squats - 3 sets of 5 = It amazes me how quickly the control on the right legs is lost and also regained. My ability to stabilize myself on it improved drastically by the 3rd set!
Leg Curls 70 x 3 sets @ RPE8
1 1/3 Leg Extensions 115 x3 sets @ RPE8 - Nice pump and squeeze with these, the peak of the contraction is so strong due to how the attachment is set up so double dipping at the top really put the burn to them.
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Christmas Eve went great with the family. I cooked two standing rib roasts to perfection. One of these days I will remember to take a picture of them but I always get into carving and taste testing first. More important to me is that everyone really enjoyed themselves. We had good food, some drinks and played pool for a couple hours just enjoying each other.
I got the Titan Wall Mounted Pulley Tower, and the Titan Close Grip Row attachment for Christmas and an electric lunch box, it apparently can cook your lunch, so you just put the stuff in there and plug it in and turn it on kind of like a rice cooker or something. Should be good to take some of my prepped meals. A lot of the things I prep end up mixed together anyway so that might be perfect!
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12/26/22 - Vertical Upper Body
Warm Up = Rearranging Garage
Ring I-T-Y 10 each x 3 sets
Banded Internal and External Rotations 15 each x 3 sets
Mixed Grip Pull Ups and Chin Ups = 5 sets of 3 = Very pleased with this, especially knowing I am easily 225 if not more at the moment.
Landmine Shoulder Press - 45 x12 x 5 sets in a row - I took no rest at all with these just powered through alternating arms each set to challenge endurance both in my shoulders and my core.
Chin Grip Lat Pull Downs - 70xRPE8, 70xRPE8, 90xRPE8, 110xRPE9 - These really hit the biceps well too so doubled as biceps work
Iron Tec Dip Attachment - 90xRPE8, 140xRPE8, 140xRPE8, 140xRPE9
DB Side Raises - 17.5x15,17.5x15,17.5x11 - These are feeling better and better.
I didn't do any isolation arm work because both dips and the chin grip lat pulls really hit the triceps and biceps well.
I am loving the progress I am seeing in strength and ability coming back. Even with this cycle coming to an end soon I know I am in a great spot to continue making strides in strength even as I start really focusing on leaning out after the new year.
Good news, even with some very relaxed eating over the weekend I noticed my upper abdomen is starting to take a little shape this morning in the mirror next to the window. So yeah good lighting but I will take it!
Yeah, they would make some nice pics.Standing rib roasts: Definitely need to take a pic next time. I bet it was tasty!
Good to see you got some work in over the Christmas break.
About your abs starting to show, Its funny you say that. after eating every goody in sight for the last month I have only put on 3-4 lbs. some how? and my abs still look pretty good for this time of year. I usually almost completely lose site of them by now. With my impingement I have been putting in more ab a leg work the last 10 weeks. maybe burning more cals. ?
The impingement is starting to improve over the last 3 weeks. Still get a little pain with certain movements, but at least It doesn't hurt all day and night.
I have had 2 today but I have been passing them for 8 hours now. So not too bad. Not too good either, but the cookies sure are. Merry Christmas to me.I am reading this while starring at a giant tub of cookies by the time clock !! I did eat one.
Anything with Reeses in it is my weakness, especially if my wife brings home any Reeses ice cream. I tell her to please just hide it in the back of the freezer and maybe I won’t see it.Haha, not so out of mind once you think about them eh?
That is how I have been handling it but my weakness this year has been that Sage started baking cookies from scratch and found an awesome recipe for these chocolate chunk and mini reeses peanut butter cup cookies, and they are still moist from Christmas Eve. Just amazing so I have to fight myself as I go by the tupperware container on the counter. Sometimes I win, and sometimes I lose that battle. Still doing way better than the all or nothing 10 cookies in a day munch fest it can turn into when I am not trying to still pay attention even though relaxing this last week.
Oh yeah, add ice cream to the mix and it ain't gonna be easy!Anything with Reeses in it is my weakness, especially if my wife brings home any Reeses ice cream. I tell her to please just hide it in the back of the freezer and maybe I won’t see it.
They definitely are. My wife did go a bit overboard on candy as well and that will take a bit longer to go away, but I also have a bit more resolve there and willingness to throw out if need be.Hopefully the treats will a disappear soon !!
Looks like hard work and muscle memory is bringing you back quickly.Oh yeah, add ice cream to the mix and it ain't gonna be easy!
They definitely are. My wife did go a bit overboard on candy as well and that will take a bit longer to go away, but I also have a bit more resolve there and willingness to throw out if need be.
12/28/22 - Morning Weight 221.4 - I am actually surprised it is this low. I guess I have done a bit better than I thought on weight gain. Only up 2-3 lbs which ain't bad. If I can cruise into the New year around this weight I will be pretty happy!
Out of curiosity I did measurements on arms and thighs. Just to see where I am and I am happy to say I appear to have evened out my arms already with the extra work tacked on for the left, and my legs are equal in measurements.
Arms Flexed no pump Right = 17 1/4, Left 17 3/8 - A month post surgery it was 16.5, and 15.5 on the left.
Thigh No Pump or Flex - 26.25 on both. - Probably doesn't sound too big, but I barely have any fat on my legs, even have a couple of quad veins showing during workouts, and have good muscle separation. So not going to lose a ton of size there as I lean up either.
I'm going to have to throw some away. just got way too many!Hopefully the treats will a disappear soon !!
Yessir! I have grown enough to feel confident in having some respectable size on the way back down.Looks like hard work and muscle memory is bringing you back quickly.
Thanks! I was stoked about them too!Deadlifts === Nice work Kleen
Thanks, I think my largest was 18.5 with a pump and I would be willing to bet I am right at 18 with a nice pump.A 17+" Arm is a very respectful arm !!
I think I will too, but most of what I have left are hard candies which can come in handy for some intra workout carbs. So I might keep them around as long as I don't find myself binging on them. It all comes down to how the will power is holding up. Either way, they will be put away or thrown away once I am officially cutting up.I'm going to have to throw some away. just got way too many!
That's good yall are going out for dinner this evening. Means she is feeling better.First day back at work, forgot to weigh myself this morning just trying to get out the door. My left shoulder is a little sore today. I tweaked it a little doing side raises the other day. Nothing bad, just going to have to warm it up well before my session later today. It is the only spot I have left that still gets inflamed from the surgery when pushed too hard. I am sure it will go away over the next few months. Pretty much the only cartilage left which takes the longest to complete healing. Plus I remember still having some pains by 8 months on my last SLAP repair but by 10 months I was pushing like nothing had ever been wrong.
Today is the Queen's birthday, so we are taking her out to Longhorn Steakhouse for dinner. Going to get me a dry aged ribeye for dinner. There's is dry aged for I think 37 days or something like that. Either way I always enjoy them.
I don't expect to be too busy today since there is hardly anyone working in the office. So hopefully I can get to the gym during lunch rather than pushing it until tomorrow. Even if so I will still get all my sessions in this week.
I had to Google Buffalo Trace
Thanks! Unfortunately the workout didn't happen. Has two impromptu meetings during our lunch time to set up an massive arbitration we have to set up next week. The main players are in a different time zone so no other options. At least I will get back an hour of the PTO I used earlier in the week.Good luck getting your workout and Enjoy your steak and the time with your wife
Yes Sir, she broke her fever last night and said she is feeling quite a bit better. Her voice has come back quite a bit as well!That's good yall are going out for dinner this evening. Means she is feeling better.
Sometimes Longhorn will have Buffalo Trace in stock. Will go perfect with your meal
I might have to give it a shot. However probably not since she won't be drinking since on antibiotics I may not either. Depends on if anyone else there wants a drink to be honest.Buffalo Trace
It's Bourbon baby!I had to Google Buffalo Trace
Thanks, and yeah I love their Delmonico Ribeye and a couple of the Fresno peppers to add some heat to the situation. Plus their Wild West Shrimp appetizer is the bomb!Happy birthday to the mrs! Longhorn is so damned good. Enjoy!
Love that Wild West Shrimp, and nothing like a good steak to celebrate a birthday.Thanks! Unfortunately the workout didn't happen. Has two impromptu meetings during our lunch time to set up an massive arbitration we have to set up next week. The main players are in a different time zone so no other options. At least I will get back an hour of the PTO I used earlier in the week.
Yes Sir, she broke her fever last night and said she is feeling quite a bit better. Her voice has come back quite a bit as well!
I might have to give it a shot. However probably not since she won't be drinking since on antibiotics I may not either. Depends on if anyone else there wants a drink to be honest.
It's Bourbon baby!
Thanks, and yeah I love their Delmonico Ribeye and a couple of the Fresno peppers to add some heat to the situation. Plus their Wild West Shrimp appetizer is the bomb!
LMAO' In the middle of posting this had impromptu meeting number 3 for this arbitration... I think someone forgot today was supposed to be a slow day for me!
Oh well this gives the tender spot in my shoulder one more day to improve so I can kill it tomorrow!
Good news is I fasted until 2:30 today then had some rainbow sushi, kept it very light so it won't get in the way of dinner tonight!
Yes Sir! It was good stuff, rolled fresh right in front of me.Sushi
Thanks we had a great celebration! Even had an old friend that came into town from Florida for something else surprise her for dinner.Enjoy the birthday dinner!
Thank You Sir!Love that Wild West Shrimp, and nothing like a good steak to celebrate a birthday.
And Happy Birthday to the Mrs.
Yeah, I am a fan too! My wife just looks at me eating them like I have lost my mind. I like them Roasted with olive oil kosher salt, pepper and sometimes garlic. I also love the recipe they have at Longhorn where they have them cooked in some red pepper and I am guessing honey.I like Brussel sprouts
I think you have to try them like Kleen said, and they have to be fresh and crispy. Of course, high end restaurants like he visits would make them way better.I am not a Brussel Sprout fan, my wife on the other hand will make a meal out of them...............
Welcome to the cookie monster club, LOL. My weakness for sure. My wife ended up making iced sugar drop cookies for the holidays and those things are like crack. Even after giving away a bunch to our friends on NYE, there's still one batch sitting on the counter...Haha, not so out of mind once you think about them eh?
That is how I have been handling it but my weakness this year has been that Sage started baking cookies from scratch and found an awesome recipe for these chocolate chunk and mini reeses peanut butter cup cookies, and they are still moist from Christmas Eve. Just amazing so I have to fight myself as I go by the tupperware container on the counter. Sometimes I win, and sometimes I lose that battle. Still doing way better than the all or nothing 10 cookies in a day munch fest it can turn into when I am not trying to still pay attention even though relaxing this last week.
amen to that. while everyone else is needing extra leg work for their calves I'm doubling down on the arms usually cause my whole life my legs have been thicker than my arms.A 17+" Arm is a very respectful arm !!
Thanks, I didn't get one in though. I misstepped on one of the stairs at my cousin's lake house and caught myself about 2 steps down then woke up with my back all kinds of tight, and opted not to push a lower body session and let myself heal.Enjoy your New Years Day workout!
Right backatcha!Happy New Year
Ain't it a beeyotch! We got rid of the Christmas batch and I will be damned if Sage didn't make more cookies last night! I have no excuses now so those are to be left alone. My goal is ZERO cookies from this batch!Welcome to the cookie monster club, LOL. My weakness for sure. My wife ended up making iced sugar drop cookies for the holidays and those things are like crack. Even after giving away a bunch to our friends on NYE, there's still one batch sitting on the counter...
I sure hope your legs are thicker than your arms! Johnny Bravo should not be the goal. I need a little more on both! Of course it always feels that way.amen to that. while everyone else is needing extra leg work for their calves I'm doubling down on the arms usually cause my whole life my legs have been thicker than my arms.
It's nice to be hungry again isn't it?!?!?Chipotle sounds good right now!!
Sure is !!It's nice to be hungry again isn't it?!?!?
ahahahaha yeah I meant calves, but you know lol.Thanks, I didn't get one in though. I misstepped on one of the stairs at my cousin's lake house and caught myself about 2 steps down then woke up with my back all kinds of tight, and opted not to push a lower body session and let myself heal.
Right backatcha!
Ain't it a beeyotch! We got rid of the Christmas batch and I will be damned if Sage didn't make more cookies last night! I have no excuses now so those are to be left alone. My goal is ZERO cookies from this batch!
I sure hope your legs are thicker than your arms! Johnny Bravo should not be the goal. I need a little more on both! Of course it always feels that way.
1/3/23 - Morning Weight 224.3 - not too bad, not too good but better than hitting 232 like I did on my anniversary trip! We should not see 224 again until my next bulk.
Feeling better today, going to get a session in tonight. I have a Upper & Lower Push / Upper & Lower Pull workout planned to start doing but I might hold off until next week just to feel my lower back out.
Fasted today until 2:00 PM but wanted to start getting food in early enough to have a good session tonight. I walked 10 blocks each way to the Chipotle downtown and got a double steak burrito bowl with black beans, brown rice, pico de gallo, peppers and a lot of salsa. With all the walking my insulin sensitivity should have been up a little before the meal. I only ate half of it and am about to finish it up to fuel my session tonight.
Not exactly, but I am planning to get down around 200, and seeing how I look. I was 204 in my avatar and if I look like that or close I will be pretty darn happy. However I might even go for 190-195 if I get the bug to want to see what it looks like.ahahahaha yeah I meant calves, but you know lol.
do you have a target weight you're trying to hit?
These are some of mineyeah man the avatar is pretty f'ing yoked. if life were a video game we could just use our favorite picture of ourselves until we run out of free guys and have to hit reset
I have a collection of photos I call motivation in case I ever want to get that lean again haha