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Sparkss journey to recovery

hairygrandpa said:
Personally, every time I hit a plateau, I switch to something like "two exercises per day-mayhem". For instance doing only a sh1tload of dips and chins.
Right now I'm doing it again. Today is exclusively lateral DB risings and shrugs-mayhem.
I figured I have masochistic tendency's, often punishing the plateaued limb severely, LOL.
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I switch up a lot also. My body has a strong tendency to adapt to the point where I am just going through the motions with a particular exercise. I learned this many years ago and since then I don't do the same "routine" more than 2 or 3 weeks in a row, and even then I often change the order a little at least every 2 weeks. So we think alike! :D
 
UncleSarm said:
Yeah, you're doing the smart thing. Lifting heavy just to lift heavy and damaging your body in the process is being stubborn and stupid. Sticking with your goals but knowing to hold back even when you would like to go all out, that is grit and tenacity.
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Thanks. I remember what it was like, and the satisfaction from, going all out and hitting those numbers. But I am not that young any more and also clearly remember what it felt like post-surgery and post-everything-else-stupid-I-have-done. The latter (memory) trumps the former every time :).
 
decided to weigh myself this morning. Came in @ 165 and 10% BF (I still question that BF%, but without a bodpod it's all I got :)). I heard someone recommend buying calipers and taking my own measurements, but I looked into that a while back and if I recall it is not something that one can accurately do on them-self (something about the locations to pinch being accessible). Anyways, for now I will stick with the ole BI scale.

My protocol is to weight upon rising, immediately following my morning bathroom break, but before drinking or eating anything. Here is today's and the last measurement (almost a month ago now). According to the scale I went down in muscle, but then again those calculations are hardly rock solid.


Time:07:03, Thu, 06/02/2016, Weight:165.0lb, Body Water:65.8%, Body Fat:10.1%, BMI:23.9, Visceral Fat:10.0, BMR:2627.0, Muscle Mass:132.8lb

Time:07:07, Wed, 05/11/2016, Weight:166.0lb, Body Water:64.7%, Body Fat:11.6%, BMI:24.0, Visceral Fat:10.0, BMR:2629.0, Muscle Mass:133.8lb
 
I am about to shift my workouts to even earlier in the morning, basically upon rising (and rising a little earlier too), before breakfast. I am going to be doing this for a couple of reasons. Long term I will need to be working out fasted due to being back working out of my office, so I will need to be able to grab my PWO, hit the road and hit the gym when I get to my office (approx 25 mins away). So I wanted to see how my current PWO, shake stack and workouts treat me on an empty stomach. Shorter term my mornings are becoming more and more crowded with meetings making it harder to get in the full and focused workout that I want.

So, what that means is that my PWO will also be changing to be one that includes caffeine (a vital part of my current morning ritual is my espresso, and if I am working out I don't want to even turn the machine on in the morning, just slam my PWO and shortly thereafter start moving weights :) (or drive in then start moving weights). I was looking at RagNOrok Elite (normal) and the formula looks the same as the non-stim one I have been using, just caffeine replacing DMAE and Glucuronolactone. I will be ordering it shortly, but in the mean time I am just going to add some Caffeine to my current PWO.

I am also on day 3 of ABE. I took it last night right at 6 PM, big mistake. I was up all night.. yawning, but could not get to sleep, or when I would doze off, I could not stay asleep (woke up every 1 ~ 2 hours). Didn't have that issue the first 2 days, but never took it that late in the day either.
 
Sparkss said:
decided to weigh myself this morning. Came in @ 165 and 10% BF (I still question that BF%, but without a bodpod it's all I got :)). I heard someone recommend buying calipers and taking my own measurements, but I looked into that a while back and if I recall it is not something that one can accurately do on them-self (something about the locations to pinch being accessible). Anyways, for now I will stick with the ole BI scale.

My protocol is to weight upon rising, immediately following my morning bathroom break, but before drinking or eating anything. Here is today's and the last measurement (almost a month ago now). According to the scale I went down in muscle, but then again those calculations are hardly rock solid.


Time:07:03, Thu, 06/02/2016, Weight:165.0lb, Body Water:65.8%, Body Fat:10.1%, BMI:23.9, Visceral Fat:10.0, BMR:2627.0, Muscle Mass:132.8lb

Time:07:07, Wed, 05/11/2016, Weight:166.0lb, Body Water:64.7%, Body Fat:11.6%, BMI:24.0, Visceral Fat:10.0, BMR:2629.0, Muscle Mass:133.8lb
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You definitely look healthy, I would not measure too much, the mirror is your best friend, the scale lies.
 
No workout today. I had my doctor's appointment to go over my lab results and that was smack in the middle of when I normally work out (will not be a problem once I move my workout time). The doc went on about what great shape I am in, etc (I think he just didn't want me to ask him for any prescriptions LOL) and that I will not need TRT for a couple more years (which we already knew). Since it is now official (IE: he didn't see anything in the blood work that we didn't already see) I am focusing on non-suppressive supps and test boosters. I ordered Ep1c Unleashed TD and Alphamax XT from Nutri-verse this afternoon, while they were still on sale. I chose the TD version because of my weak *ss stomach and persistent GI issues. I figured this might be easier to manage, at least while I still telecommute for the next couple of months.

I had to restock my bulk Casein and the place I order from likes to offer "samples" of their other products when you order from them. So I chose the lecithin granules. I keep reading how it is a good staple supp to use (no cycle or anything else, don't have to dose every day, can just dosed on workout days and is generally dirt cheap). So that sample should be here early next week, or maybe this weekend. I will give that a try to see what adding PA does for me. I read that it has an acute effect, so we will see. I am mainly concerned with any acute, or delayed, affect on my GI tract *sigh*.

Except for that I am going to stay the course with ABE until the bottle runs out then decide if I want to extend the run or not. At that time I may (or may not) add in the Ep1c TD. I do have another, weaker test booster that I had used before (so I know the effects on me already). I may just add that in starting next week, and it should run out about the same time as the ABE.

The ABE has had interesting results so far.
Day 1, only a half day as doses go, was pretty flat (but I was not expecting anything). It did give me a bit of gas, likely due to the nutrient partitioning effects.
Day 2 is another story. I was very hungry all day. I made 5 trips to the bathroom (I normally go 2 ~ 3 times per day), although oddly enough no real GI issues (no diarrhea or "urgent" needs), just lots of bathroom time. Yesterday was kind of back to flat. Had more gas than normal, but no extra bathroom trips. As I mentioned I took the last dose at 6 PM while catching up on Email, intending to go prepare dinner within 10 minutes or so. Well, Email and AM kept my glued to the screen and the next thing I knew it was 7:15 (and I still wasn't that hungry, and definitely not feeling hypo by any definition).
Day 3 (today) again, nothing to report, not even any additional gas this time. Last dose was taken at 4:30 (less than 10 minutes ago). We will see if there are any sleep issues again tonight. I need to be able to draw a line in the day up to when I am safe to take an ABE dose. Hopefully this is it (or at least not over that line).
 
here comes another update :)

I went to the grocery store today (no, that is not the update, just wait for it...) and picked up ingredients to make chili. I read on several forums about it being a great bulking food. So I will be making that tomorrow. I have a flow cooker that I originally intended to use, but now am not sure, since they appear to have recipes and ingredients (even in the store) that are specifically labelled for "slow cooker chili". I will figure it out :). i also need to read up about soaking (or not) the beans. Does that help with the sodium content too? (even though I got the lowest sodium beans I could find, but they were all about the same).

I also bought supplies for some massive breakfasts, to replace the bird food portions I have been eating. I bought a large carton of the egg whites + some of the weight control oatmeal (not that I care about the weight control, I just like the nutrient profile better than the regular or "protein" varieties they had at the store).

I plan to get up early tomorrow and hit my workout at a running pace! literally (it is, uggghh, leg day). It will also be the first day drinking the PWO and taking ABE fasted. Fingers crossed.

Then a big breakfast.

Then back to bed.. errr, off to work. :D

I do need to find a bigger water bottle for my intra drink. The one I have (standard 20oz UA sipper) has to be refilled once half way through (I let it get to about 20% left, then top off the water. I would rather have a consistent flavor all the way through with the 1 (initial) filling :).

I am also sitting down with a half glass of red wine right now (long day, even longer story, not going to bother anyone with it more than I already have) :). The odd part is that my arms and legs started tingling (reminded me of the beta alanine tingles) right after the first sip. Maybe the ABE is still kicking in and doing something with those grapes ? :D
 
Sparkss said:
here comes another update :)

I went to the grocery store today (no, that is not the update, just wait for it...) and picked up ingredients to make chili. I read on several forums about it being a great bulking food.
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Yes, awesome for bulk! I have beans -or lentils every second day when bulking. Last bulk was for only 3 weeks and gained 10lbs, as you already know from my log. Lost 3lbs water as of today. My guess is, I kept 5 lbs in lean mass (keep in mind I used a low dose of deca and test).
 
hairygrandpa said:
Yes, awesome for bulk! I have beans -or lentils every second day when bulking. Last bulk was for only 3 weeks and gained 10lbs, as you already know from my log. Lost 3lbs water as of today. My guess is, I kept 5 lbs in lean mass (keep in mind I used a low dose of deca and test).
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I knew about your last bulk, but had missed that you ate beans/lentils every other day during it :). Thanks for the advice. :)
 
Today was leg day, and as mentioned a first in a couple of areas. The first time working out right after waking up, and also fasted (although I did have a bit of hydro whey and oats added to my PWO. Also the first time taking the ABE on an empty stomach. TBH this was not the best day to assess how my GI handled all of those changes (I am self-diagnosed with borderline IBS, the littlest thing will put me chained to the toilet :(). I say today was not the best choice because the only times I have ever felt like throwing up while/after working out were on leg day(s). I don't want to jinx myself, but so far so good. Here is my (weak *ss) workout.

DB Squats 60/15
80/10 (x3)

Sumo DL 85/20
105/15 (x3)

Raised (rear) Leg Lunges 15 (x3)

Standing Calf Raises 50/15,12,11


For the squats I have a straight bar, but no place to position it so that I can get under it to pick it up. That means every time I want to put it on my back shoulder, or in my case front, I have to curl/press it into position. Due to my shoulder and bicep issues this doesn't work (tried it once, paid the price for it). So I use dumbells and bump them up with my knees to where they rest on my front delts. The weight I listed is no per DB, but a total of the two, since that is what my legs are pushing. When I first started out I did a single DB sumo squat, with the DB held/hanging between my wide stance legs during the squat. But I only have up to a 50lb max DB, so I quickly outgrew that exercise.

The Sumo deads I get extreme pressure on my hamstrings because the bar never goes all the way to the ground, so I am always holding it through the exercise. This is because the powerblocks get wider as weight is added, not taller, like a normal plated barbell. It just makes me focus more on form and getting the set done :). 105 is the max I have for that bar, I could add another 10 to go up to 115, but it is a minor pain to add them (they are the smaller weights that I need to take out of my DB set and put into the BB itself)

For the lunges I put my back leg up on a stepper that is about 6" or so off the ground (has 1 added "leg" to the default height, there is a 2nd that I may add later). I figure the more stability I attain the better off I will be when I get to a proper gym with a squat rack and/or smith machine.

For the calf raises I stand on the stepper with the ball of the foot of the calf I am working on the edge, with the heel hanging off. I also take the heaviest DB (50 lbs) and hold it in the same hand as the calf I am working. I also take the opposite side leg and hook it around my "working" side ankle, so that the targeted leg/calf is holding all of my weight. So if I am working my left calf I have the 50 lb DB in my left hand and my right leg is off the step, resting on the back heel of my left leg, with just the ball of my left foot on the edge of the step, allowing a good stretch below the step. I focus on the stretch and then try to hold the contraction at the top of the motion. I may start trying to add calves in a 2nd time during the week, since they are hard to overload in general.
 
Here are some progress picts after my leg workout. (to prove that despite the poor #s on the weights I have more than matchsticks for legs :)).

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EDIT: pardon the dirty mirror. I got it used from a gym that was being remodeled and it has paint over spray on it that I never got around to cleaning :)
 
Here is my massive gym and equipment :D

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Sparkss said:
Here are some progress picts after my leg workout. (to prove that despite the poor #s on the weights I have more than matchsticks for legs :)).

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EDIT: pardon the dirty mirror. I got it used from a gym that was being remodeled and it has paint over spray on it that I never got around to cleaning :)
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Giving compliments to man-legs is weird, LOL
Looking like cyclist- or runners legs, definitely sporty.
 
hairygrandpa said:
Giving compliments to man-legs is weird, LOL
Looking like cyclist- or runners legs, definitely sporty.
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Yup, you guessed it. Long time soccer player then state certified high school ref. when I got older. I have been luck to always be able to maintain some muscle mass in my legs, probably due to the years and years of running (actually sprinting in soccer) that I did when I was younger. I also am an amateur cyclist, but it has been years (more like decades) since I did any serious cycling, mostly just puttering around the neighborhoods with the family now. But I do miss the fire trails along the Carquinez Strait NE of San Francisco. The elevation would go from sea level to 150+ and back down again, in under a mile. Those were one helluva workout to ride. :D That and riding around Briones (and getting lost LOL).
 
The Lecithin sample arrived today. From what I am reading on AM here I should be doing 1 ~ 2 TBS pre and post (to get the right amount of PA). I also read that it should be ab acute response, not taking XX weeks to saturate. So I guess we will see tomorrow whether or not I order more or just run out this sample and move on :).
 
I only use lecithin to occasional make liposomal Vit-c with an ultrasonic cleaner, LOL
 
Legs still holding decent mass and definition! Good on you for making the most of what equipment you have. Sometimes we get lost in the fancy world of hi-tech machines and whatnot that we don't remember how to go back to the roots. Imagine being in the circus decades ago and having a couple sets of DB's that were more than likely 100+ lbs. lol, you'd get strong quick!
 
sparks2012 said:
Legs still holding decent mass and definition! Good on you for making the most of what equipment you have. Sometimes we get lost in the fancy world of hi-tech machines and whatnot that we don't remember how to go back to the roots. Imagine being in the circus decades ago and having a couple sets of DB's that were more than likely 100+ lbs. lol, you'd get strong quick!
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Thanks for the kind words. I do have to admit that I took the pictures after my leg workout today. So there was a bit of "pump" going on, but TBH I never seemed to get an overly large pump on my legs, no matter what I did. Although whenever I worked out my legs regular the hair in the upper inside of my thighs would be gone (the tops of my legs would rub together and get rid of that hair). That was how I knew I was making progress (back in the day). :)
 
hairygrandpa said:
Sparkss , everything alright? How is it going?
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Thanks for asking! I have just been buried with work around the house. I actually ended up taking Monday off from work just to finish up here (and because I still had power turned off for part of the house and no Internet service back up until Monday afternoon). I spent most of Sunday and Monday up in the attic. I haven't worked out since Sunday morning, but am more sore than I think I have even been (head to toe sore). Jumping around an attic, from rafter to rafter like a monkey, can really work out the shoulders, back and chest (apparently) :). I ended up working from morning to night (roughly 7 AM through 11 PM, give or take). Just enough time to shower, eat and get enough sleep to make it through the next day. 3 days of that and I took this picture in the morning

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I hope to be recovered enough to get a workout in tomorrow morning. due to the overall fatigue and soreness I took Tuesday and today off from exercising (Monday was not technically an "off" day since I spent 8 hours in the attic then another 8.5 hours moving boxes, installing shelves and cleaning up "on the ground". I could not move by the end of the day, almost literally. :))
 
Sparkss said:
Thanks for asking! I have just been buried with work around the house. I actually ended up taking Monday off from work just to finish up here (and because I still had power turned off for part of the house and no Internet service back up until Monday afternoon). I spent most of Sunday and Monday up in the attic. I haven't worked out since Sunday morning, but am more sore than I think I have even been (head to toe sore). Jumping around an attic, from rafter to rafter like a monkey, can really work out the shoulders, back and chest (apparently) :). I ended up working from morning to night (roughly 7 AM through 11 PM, give or take). Just enough time to shower, eat and get enough sleep to make it through the next day. 3 days of that and I took this picture in the morning

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I hope to be recovered enough to get a workout in tomorrow morning. due to the overall fatigue and soreness I took Tuesday and today off from exercising (Monday was not technically an "off" day since I spent 8 hours in the attic then another 8.5 hours moving boxes, installing shelves and cleaning up "on the ground". I could not move by the end of the day, almost literally. :))
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We older guys need more rest than the youth that hit puberty like UncleSarm or smith_69.
You grow in the kitchen and in bed.
 
hairygrandpa said:
We older guys need more rest than the youth that hit puberty like UncleSarm or smith_69.
You grow in the kitchen and in bed.
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I hear that, in stereo no less :)

I liked how I leaned out with all that hot/sweat work, but I also looks like I lost some mass (which means it must have been water weight in the muscles), which bummed me out. So that picture was sort of a "cool, look at this" and d*mn, look at what happened". Either way that work is not something I care to repeat. I am still sore and still having trouble sleeping at night. *sigh*
 
UncleSarm said:
Yup, that comment by hairygrandpa "You grow in the kitchen and in bed.", yep, you know what time it is.
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Since I dropped the deca (but not the test), "it" grows like the magical bean stock in bed.
At first it amused my wife, now I can see panic in her eyes when its time to sleep.
 
Challenge to Sparkss who trains at home:

Grab two DB's each 10 lbs (you should have those) and do floor DB extensions.
After each set to failure make a 10 sec pause. Do as many sets as you can, until you only got 1 rep.
How much total reps can you do?
If you can't do it because of injury, think of a new challenge, using light weights.

When coming back from vacation I want to see a number and try to beat it, my son too!

[video=youtube;MSriaQcuPYo]https://www.youtube.com/watch?v=MSriaQcuPYo[/video]
 
hairygrandpa said:
Challenge to Sparkss who trains at home:

Grab two DB's each 10 lbs (you should have those) and do floor DB extensions.
After each set to failure make a 10 sec pause. Do as many sets as you can, until you only got 1 rep.
How much total reps can you do?
If you can't do it because of injury, think of a new challenge, using light weights.

When coming back from vacation I want to see a number and try to beat it, my son too!

[video=youtube;MSriaQcuPYo]https://www.youtube.com/watch?v=MSriaQcuPYo[/video]
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Ok, will do. I can mostly do that exercise, I just have a little trouble with the fully stretched position and keeping my arms perpendicular to the floor (they try to flare out a little on my surgery side). But I think I can manage a set or three :)
 
I haven't been posting for two main reasons :). While the family is out of the country I am using every spare minute to get work done around the house. For example: I spent the first half in the attic today, then did the yard work, shower/lunch then worked on trimming out the wiring (in the living area of the house) that I ran/pulled in the morning. The second reason was I goofed up something in my shoulder on Wednesday (or was it Thursday). It really freaked me out. I did shoulders/traps in the morning, and felt fine while working out, then later at work I started getting a weird pain in my right arm, shooting do my bicep. I freaked because I did BB shrugs for my traps and I just keep hearing this one article play over in my head that "people subconsciously recruiting their biceps when doing shrugs is a leading cause for bicep tears" (due to the heavy weights used when doing shrugs). couple that with my already torn once bicep and any pain where it connects through to the back of my shoulder blade makes me super anxious. The pain I was feeling was not the normal DOMS pain/soreness, this was "injury pain" (and yes, I do know the difference).

Thankfully the pain slowly subsided over the last couple of days and I am feeling alot better (still sore, but not in pain). I was sort of waiting to see where that went. I will give it a go tomorrow with a light chest day.
 
smith_69 said:
the only reason hairygrandpa asked, he was hoping for the topless pic- and you delivered. at least you made his week
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I am sure there are other AM members who HG would rather have a topless picture from :)

I did want to mention that most of my pictures are topless mainly because I workout topless. Since I work out at home I can get away with that. It helps me from two perspectives. Firstly when watching the exercise and muscles work it motivates me to keep going and also enforces the mind-body connection when I am visually confirm the muscle I am targeting.

It also helps motivate me when I have not been on point with my diet. I get dissatisfied with myself (typically my midsection/waistline) and go for that extra rep, or even extra set. Sort of the equivalent of the dieting advice they give about "eat naked in front of a mirror" to keep you from overeating.
 
Sparkss said:
I am sure there are other AM members who HG would rather have a topless picture from :)
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There was only one member, Donna. You need at least half 'n orange sized techno-tits to have all my attention, LOL

Sparkss said:
Sort of the equivalent of the dieting advice they give about "eat naked in front of a mirror" to keep you from overeating.
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LMAO, never heard of this one! It means you have to eat either in the bathroom -or in a closet, LOL
 
hairygrandpa said:
There was only one member, Donna. You need at least half 'n orange sized techno-tits to have all my attention, LOL


LMAO, never heard of this one! It means you have to eat either in the bathroom -or in a closet, LOL
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LMAO, Donna eh? Would've been great if "Donna" was actually Donna! Haha got a good laugh from that one.

Sparkss, how's everything going? Still getting good sessions in? Hopefully your shoulder is feeling better.
 
sparks2012 said:
Sparkss, how's everything going? Still getting good sessions in? Hopefully your shoulder is feeling better.
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Doing better, well enough to feel up to a light chest/tri workout today. But the limiting factor was definitely my shoulder, even for the triceps exercises. Thanks for asking!

I will post that, along with my past (not yet posted) workouts when I get a chance later tonight. I need to heal up to rise to the challenge gauntlet that HG threw down! LOL :)
 
I wanted to put this into a separate post. I have been taking advantage of the BOGO and other discounts on products that I planned to run. Here is what I have in the cupboard.

1 bottle ABE (taking now and have 1 more on the way, two weeks in and planning for a full 8 week run)
2 bottles Ep1c Unleashed (transdermal epicat)
2 bottles Alphamax XT
1 bottle Diesel Test Hardcore

To date I am only on ABE. The hunger aspect of it appears to have kicked in yesterday (about day 12).

I was originally going to start Diesel and run it and ABE out then switch to Alphamax and a couple of weeks later (after running Alphamax by itself) add in the ep1c. But now I am thinking of switching that around a little to use the ep1c now, versus later. The girls are overseas for another 5+ weeks. It would be better to try out a TD product (for the first time for me using a TD) while the girls are not around. Less chance of transfer or anything else going awry.

Except for Diesel Test and Alphamax I don't think there is much ingredient/product overlap, except for the forskohlin in ABE and Alpha (but I see enough people stack those, so there must not be enough combined to be a problem. The only issue I know of would be GI related if taken all at once).

Thoughts?
 
Sparkss said:
Doing better, well enough to feel up to a light chest/tri workout today. But the limiting factor was definitely my shoulder, even for the triceps exercises. Thanks for asking!

I will post that, along with my past (not yet posted) workouts when I get a chance later tonight. I need to heal up to rise to the challenge gauntlet that HG threw down! LOL :)
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You have one week to heal, until I'm back!.
 
Sparkss said:
LOL, yea, I need something to keep up with HG :)
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In which case, grab some Elmers glue, shave your dog down, and glue his fur onto you.

I don't think hairygrandpa is on vacation. I think he's filming the next episode of the show Invalid Link Removed.

5760.jpg


smith_69 can you confirm the rumors?
 
So, here are the past (over due) workouts.

Shoulders

Front Raises 20/15(x3)

Standing Bentover Lateral Raise 20/15,12,12

Seated Overhead DB Press 20/15, 30/9, 25/14,14

Side Lateral Raise 15/15,14,14

DB upright Row 20/15(x4)

DB Shrugs 50/(x4)


This was on Tuesday after taking a break due to working my *ss off around the house the entire weekend and through into Monday. I ended up feeling a "twinge" in my surgery shoulder that afternoon, which prompted me to take a couple more days off from working out *sigh*.
 
3 days later, on Sunday (after working in the attic again Saturday morning (8 am through 12 noon) and doing the yard work Saturday afternoon 12 through roughly 3), both of which had me pretty sore.

Chest (going light to see how my shoulder fared)

Incline DB Press 30/15(x4)

Decline DB Press 30/15(x4)

Close-grip barbell push up 10,12,11,10 (took my shoulder a little to loosen up, which is why the first set was only 10)

C-Crossover 40/15(x4)

Incline Diamond Hand Position Push Up 15,15,12,11 (incline, IE feet on the ground and hands on the flat bench, to take some of the weight off of my shoulder, but still do a body weight exercise for my triceps)

Cross Body Lying Tricep Extension 10/15,12,12

What I lacked in weight I tried to make up for in volume/# of sets. My shoulder hurt a little, but it was more of a stiff hurt than a pulled/torn hurt, but I still took it easy. All in all it felt good to lift again (felt like I had been off forever LOL).
 
Follow up to the very next day, Monday, I hit back. (no rest for the wicked)

Bent Over BB Row OH grip 85/20
UH grip 85/20
OH grip 105/15(x3)

Incline Bench DB High Row 30/15(x4)

Close Grip Landmine 50/15(x4) This is the max weight I have to put on the bar.

Standing BB Curl 45/15,14,12,10

Super set
Incline Bench Curl (alternating arms) 20/15,14,13,13
Lower Back Hyper Extensions 20(x4)

Two Handed Single BB Curl hammer grip (drop sets, no rest) 40/12, 30/12, 20/15, 10/20

I felt my strength was up today. I also noted heavier weights for some of the exercises from what I did 2 weeks ago (the last time I did this set, I change exercises every other week or two)
 
I weighed myself this morning and my weight is up by a pound (from almost 2 weeks ago) and my BF is only up by a fraction. Of course this is only a point in time, but I weigh at the same time every day, immediately upon rising and taking my morning sabbatical to the bathroom. So it is pretty consistent in terms of my state when I measure/weigh. But I still have seen fluctations when I was weighing every day, so it is far from rock solid.


Time:06:53, Mon, 06/13/2016, Weight:166.0lb, Body Water:65.5%, Body Fat:10.5%, BMI:24.0, Visceral Fat:10.0, BMR:2629.0, Muscle Mass:133.4lb

Time:07:43, Thu, 06/02/2016, Weight:165.0lb, Body Water:65.8%, Body Fat:10.1%, BMI:23.9, Visceral Fat:10.0, BMR:2627.0, Muscle Mass:132.8lb

I also noticed that my appetite was up, although mainly in the morning/early afternoon. In the evenings my appetite seems to reset back to the way it was before, which is that I often have to remind myself to eat something. But in the morning I get that hungry feeling/trigger as if i will need to eat within the next 45 minutes or so, but I feel that way constantly up until about 3 ~ 4 PM. I can only attribute the hunger and strength gains to ABE, which I am now on day 14.

I also changed up my intra and post shakes a little. I added 3g BCAA (3:1:2) to the intra and 6g of casein whey to the post. I read that casein was good to mix with regular whey for a post shake, plus it meets my other goal of increasing my protein intake, both post and overall. Invalid Link Removed

It talks about post-cardio/endurance events, but also that it is likely to translate over to other activities. More protein (up to a point) can't hurt :)
 
so I screwed up on the chili. Apparently I did not cook the red kidney beans well enough and paid the price (last night through this morning, and still feeling their wrath a little even now). So I threw out the entire batch and picked up more ingredients from the store, except this time I opted for already cooked beans in a can (reduced sodium) versus the dry beans. But to be honest I can't look at or smell them right now as they set my stomach off into a little un-happy dance still. But by the time I am done with work I am hopeful that I will be up to the task of trying yet again.

Because of my GI challenges brought about by my failed cooking foray I did not work out this morning. Up until I goofed up last night I had planned on a regular (leg day) workout, but lack of sleep and the rest of it I was not up to it. Tomorrow is a new day though!

I also ordered some BFR bands from Amazon this morning, they should be here Thursday afternoon. So I can give them a try Friday morning with my workout, which should be chest/tris (all depends on whether I get a good legs workout in tomorrow or not, or if I meed to push it off another day to more fully recover from my culinary fiasco). I would guess for triceps they are functionally used the same as in the videos for biceps (placement, etc.). I will do some youtube research tonight or tomorrow on that :).
 
Sparkss said:
I would guess for triceps they are functionally used the same as in the videos for biceps (placement, etc.). I will do some youtube research tonight or tomorrow on that :).
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You are correct, placement and everything is the same. I have tried BFR in a long time. I've done it for arms a few times and for legs once. It was pretty fun getting a massive pump, but it was kinda annoying having to readjust them and take them off. Definitely a good tool as a finisher or something, I'll have to do some more reading on this to see if they've found anything else out about it.
 
sparks2012 said:
You are correct, placement and everything is the same. I have tried BFR in a long time. I've done it for arms a few times and for legs once. It was pretty fun getting a massive pump, but it was kinda annoying having to readjust them and take them off. Definitely a good tool as a finisher or something, I'll have to do some more reading on this to see if they've found anything else out about it.
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HG suggested it a while back and I have been reading up on it since. I have seen it mentioned in several other workout threads from much more advanced members than me. All that that got me even more interested. From what I can tell it will help me for the exercises that 1. my shoulder injury is the limiting factor for weight that I can move (true for bis/tris) or 2. the sparse equipment that I own (have space for) in my home-gym is the the limiting factor for the amount of weight I can use in a specific exercise (very true for legs)

I did order a set with a clip/buckle, so hopefully putting them on/off and tigthening will be easy enough to not interfere with the workout cadence.
Time will tell for all of it :). I didn't break the bank on the set I ordered, but went with the cheaper ones to see if they were something I wanted to incorporate permanently into my workout routine.
 
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