2015 the year to eXceL

[Kalidane]

Looking lean and dry. Impressive, Kalidane! :nod:

Cheers dude appreciate it.

So a physio, a GP, and two radiologists walk into a bar...

and the left shoulder has confirmed bursitis, excess fluid, and a small muscle tear.

The right shoulder feels exactly the same with regards to impingement, just less painful to date.

I did get a GP note giving me the week off then back to work Monday with no lifting and no using the left shoulder. Although I was very clear that I'm a roofer and my job is lifting things and that I don't get paid if I don't work. So I imagine a depressing Monday where I go to the depot and the boss tells me to piss off until I can work. We'll probably do this by phone to save the train rides. I'm not sure why the GP sees this as a plan. It seems I need to revisit this new GP and try for a better plan including corticosteroids.

A bunch of things clicked into place this week as I realised my rhomboids are shit as and I should have been very specifically training them hard. Scapula adduction for flat bench setup has been very poor for months and I now get why that was happening.

Ironically my very next training session was going to see seated rows added to the programme.

A day late a rotator cuff short :evil:

Thought I might get to the gym today to do leg stuff on machines but I hate leg stuff and machines. The rolled ankle has been pain-free for several days now so should be up for squats but I'm lazily guessing the shoulders would object.

I would describe motivation as low.

Since Sunday the 26th I did gain 1kg eating f*ck all due to burning f*ck all thus proving a law of thermodynamics. It's nice to be involved in applied physics. Yes, I am the Sheldon of my group of friends. And yes, I am aware his field is theoretical physics.

[Kalidane]

W=162.2lbs (73.5kg)

Not doing a thing that a physio or GP could claim adversely affected my shoulder recovery so a short simple visit tonight.

Leg Extensions

9 small 1 large plate x12

9s 2l x10

9s 3l x10

9s 4l x10 PB

9s 5l x10 x2 PB

9s 3l x9 to finish

Disappointed at reps on finishing set. Full stack has 9s and 12l plates. One day I shall learn their respective weights.

Ham. Curls

30kgx12

36kgx10x2 volume PB

42kgx6 PB Started to suspect that was a little heavy. Expect to know in the morning.

30kgx15 to finish. Bored at 15 and obviously needed more working sets. That's okay - I'll be bach

Good fun walking out. Kinda needed the knees locked out and would have struggled to step over a well fed ant. 40 minute session as I didn't mind longer rests with the leg extensions. I figured I wanted to stress them, not test their endurance. Pretty sure there was enough fatigue to see a reasonable proportion of recruitable fibres come into play.

Interesting to see how the legs feel tomorrow and of course shoulder physio in the afternoon. Perhaps more important that one.

[Kalidane]

15 June

no weigh in

Went for another leg machine session :evil:

Leg Extensions

4 sets of 10

2 sets of 8

Last two sets were interrupted by lower abs being all weird. Instead of tensing and doing whatever they were meant to do they umm were doing something else and felt very odd. Intended another couple of sets followed by ham. curls but was too fucked off with it all and went home.

[Kalidane]

Shoulders rehab session.

no weigh in

Internal Rotation

3x10 reps

Right teres major had something to say about that - not painful or uncomfortable. May just have been strong connection.

External Rotation

3x10 reps

Left side massively weaker than the right. Hard to be sure but I think it was the infraspinatus around the lower insertion point that was really feeling it and didn't take long to give up. The final two sets saw my elbow moving away from the body to complete the reps and I'm guessing the delts and other stuff were doing the work at that point.

Pendlay Rows

20kgx10x3

Form was fine apart from not getting flat enough - hamstrings freaky tight from sitting on my ass for two weeks I guess. Relates to lower ab weakness? Painfree reps but everything being engaged felt stiff/tight.

I remember the best posture and most stable shoulders I had were when my squats were going okay sooo

Squats

20kgx10x3

Pretty interesting. Straight away noticed really tight pecs which was something the physio referenced this week. Bar was comfortable on the back but there was discomfort somewhere in the right shoulder - just can't tell if it was supraspinatus or infraspinatus. Combined with bursitis we can prolly guess though.

Tried to stretch a little with my hands behind my head but holy f*ck the right shoulder did not approve. Infraspinatus insertion point maybe?

Now to test shoulder stability

Flat Bench

20kgx10x3

Scapula weren't exactly locked in place but at least they weren't floating around all over the place. No discomfort but I could see a lot of work still needs to be done to hold things in place.

Two hours later and the right teres major won't quite spasming lol. Raging protein synthesis I'm sure. Feels like the triceps (toward the long head insertion) is firing as well for some idea of how hard out that teres major is going. Good job I'm not a micro-surgeon.

Highly exasperating but it's all useful data. Presumably can do this everyday as it's not hassling the bursa.

[Kalidane]

Left shoulder (the one ACC cares about) is good enough; right is still well stuffed but life's like that.  Prolly a big one in the morning so just in for a fun session tonight.

W = 164.8lbs (74.75kg)

Deadlifts

60kgx8x2

80kgx8

100kgx4

120kgx2x2

100kgx4x2

Basically haven't used post. chain or erectors in weeks so I took it easy but it turns out that was a volume PB at 120kg.  Kinda keen to see what I can pick up at the weekend.

 

Flat Bench

Bar x 15

40kg x 4 stuff on the right wasn't cool; weird forearm stuff and elbow at lock out.

40kg x 10 better but not great

60kg x 8 x 2 felt like more work than it should have but we'll see how next time goes

 

Reverse Dips (using some bench press machine in reverse for rear delt exercise)

some weight x 12

more x 10 x 3  shoulders lifting a little on final two reps so that seemed about right.

 

Tricep Rope Pushdown

30kg x 12 x 4 Realised after two sets that I'd set it too light so figured I'd do a volume thing.  Final 2 reps were cheats so I think it worked out right.

 

When I got home I noticed upper trap. vascularity for the first time.  Fun but confusing.  I'd thought the weight gain in recent weeks had to be water due to very low calories but water gains probably aren't consistent with increased vascularity.  Da fuq.

[Kalidane]

Couldn't do the planned morning thing so back to the gym tonight for another late one.

And faaark that was a cold walk.

 

Today found the erectors and hammies roughly as sore as I'd expect after not being used for so long so that was all good.  Triceps felt fully rested.  Right infraspinatus insertion was pretty damned sore.  That's less good.

Plan tonight was to see if flat bench would be any different today and also do a little more tricep work to see if I could get some DOMS.

 

Flat Bench

Bar x 12

40kg x 10

60kg x 8 better than yday

70kg x 6 

60kg x 8

60kg x 6

With all the muscles associated with the scapula so weak I have to conclude that training them directly makes more sense than doing any more flat bench.  Just gonna smash shit up trying to do anything 80kg+ with the shoulders this unstable.

 

Seated Row

24kg x 12 x 3 seemed okay but I'll know in the morning... doubt I'd want to try heavier

 

Tricep Rope Pushdown

36kg x 12

36kg x 10 x 3 a few forced negatives in there 

 

Lat Pulldown

36kg x 0 spent ages deciding what weight to go with and before getting seated I knew this was wrong

30kg x 10  yeah okay no more pulldowns for a while i think.  the first clue was when my left hand grabbed my right wrist and brought it up to the bar, which it couldn't do unassisted...

 

fine let's do some rehab crap

 

Internal Rotations

12 reps x 2

 

External Rotations

12 reps x 2

 

Well then.  I may have to accept that most of my training for a while will be rehab stuff.  I don't think I'm doing the right shoulder a lot of favours by trying to actually make use of it.  All I want for christmas is an MRI....  hopefully good some new advices tomorrow and go from there.

[Kalidane]

Took yday off in order to eat pizza in preparation for deadlifts today.

 

Let's see how that went...

 

W=163.2lbs (74kg)

Thigh=21.5 Waist=32 Chest=40 Bis=12.5 Neck=16

 

Rows as warmup

Bar x 20

 

Deadlift

60kg x 4 Something bad happened in the mid lower back.  Pretty sure I rotated my pelvis during the 4th rep and that was very bad.

Racking the bar to unload it was enough to confirm that was done for the day.

 

Bench

Bar x 20

40kg x 10

50kg x 10

60kg x 8 x 3 Haven't felt this weak in ages

 

Reverse Dips

4 sets of 10 with increasing weight

 

Tricep Rope Pushdown

36kg x 12 x 2

30kg x 10 x 2

 

One Arm Seated Rows neutral grip

18kg x 12

24kg x 12

30kg x 12

then overhand

30kg x 12 x 2

Pretty hard going for the squeeze and avoiding pulling or jerking forcefully.  Should be good for all them stabiliser fullas

 

Lower abs not up for leg extensions so couldn't do any leg stuffs.  As usual, better than not showing up but not very inspiring.

 

Tried to get a pic as stuff looked different but really need both hands free dammit

 

 

 

[Pseudonym]

That looks like a good camera, so why is the photo so crappy?

The subject, on the other hand is looking sharp. Nice one, bro! You're at about the BF% I'd like to get to and maintain permanently. How strict are you with your diet?

[Kalidane]

Chur chur

 

Yeah the image quality is because it's a still from video.  Super grainy with the lighting/aperture.    Might get familiar with the timed-photo function for better results.

 

I normally am pretty anal about tracking my diet but I do whatever I have to in order to make my calories and macro splits.  Today I had leftover pizza, 3 protein shakes, 6 muffins and there's a bunch of black forest chocolate about to go down *shok*   Being off work means I cbf sticking to the 4500 cals that was required and I'd be nearer 1200 cals in the past 4 weeks.

 

Actually I was just thinking about all this a couple of hours ago walking to the supermarket to get the above mentioned muffins and chocolate - I have pretty useful genetics and crazy metabolism so i should stop testing how much abuse I can withstand and instead actually see what can be achieved with proper diet, training and rest.  I've been 24 for 13 years now and one day it won't come this easily.

 

Also I don't get hungry so if I'm having a motivation failure I have no problem going 2 days with just a snack.  Good for leanness but not so helpful for bulking...

[Pseudonym]

So are you saying that (apart from the exceptions) you stay that lean on 4500cal? You utter bastard!

[Kalidane]

So are you saying that (apart from the exceptions) you stay that lean on 4500cal? You utter bastard!

lol I wish I could say I enjoyed it!  It actually got to be a bit of a miserable process prepping and eating for most of my free time each week day.

 

But

 

Good news everyone!  Back to office-y work next week so can prolly (hopefully) bulk on something like 3200cals.  Should have that figured out by the end of the month.  No dramas if I overshoot a little.  Got a new programme today.  Seems like a fairly generic body-part split.  We'll see what 12 weeks of that looks like.

 

Feels like I haven't weighed myself for a while so this should be interesting

W = 165.2lbs (75kg)

 

Seated Chest Press

30kgx12

42kgx12

54kgx12

66kgx12

Got an idea of the weights now.

 

DB Pullover

10kgx12

12.5kgx12x3

Felt it more in the lats and teres major so I'm not sure there.  Maybe wasn't resetting fully over the chest.

 

Pec Dec

30kgx20

40kgx20x3

A few cheat reps to finish the 3rd set and a couple 5 sec rests to get through 4th set.  Don't normally use pec dec so that'll hurt.

 

That's it for the programmed stuff.

 

So

Reverse Dips

some weightx12x3

 

Rope Tricep Pushdown

30kgx12x4

Didn't like the 'one weight' plan here.  Think I'll play with the weight each set to make it nearer to failure right from the second set.  Maybe add a 5th set.  Yeah I like that.

 

Didn't time it but it must have been over pretty quickly.  Surprising pump.  A good first day I suppose; although there is no ice cream post workout but there's always flavoured milk to hulk smash.

[Kalidane]

The past bunch of weeks have rated high on the suckage with most sessions involving me doing something the right shoulder objected strongly to.  This usually resulted in a week of pain and reduced function.  Got it sorted at last (I think) with no pressing, lat raises, shoulder pronation, hand above shoulder height, or weighted external rotation.  Also pec and delt tightness needs to be eliminated.

 

To put it another way, training now consists of shoulder rehab exercises/stretching, pulling and legs.  Essentially pain-free for about 1.5 weeks so am of a somewhat sunnier disposition.  Diet of course went to shit along with the training but I got this.

 

W=158.6 (72kg)  not a single f*ck...

 

Internal Rotations

10, 15, 15 reps

Infraspinatus tendon feeling that but not complaining about it.  We'll see how that is over the next 36 hours.

 

External Rotations

15x3  some form here probably wasn't that flash but I was getting a bit amped up so ran with it

 

Pendlay Rows

Barx20 

40kgx8x3

Weak as for now but it's all good.  

 

Shrugs

60kgx8 meh not sure about the form

 

DB Shrugs

25kgx8x2 seemed a bit better

 

Rope Tri PD

30kgx12x2

30kgx10x2

About 15 secs rest between sets.  Burned through plenty of fibres with cheating needed to finish last pair of sets.  Only did this exercise because the cable station is on the way to the changing rooms - it kinda ambushed me.  Glad I was training before 0600 as I was making a lot of hilarious noises lol

 

CV conditioning is perhaps the worst in my life so I'll be addressing that.  I consider any training in the gym after the shoulder rehab stuff purely a bonus right now.  Really don't care that I'm presently very weak.  That'll come back easy, as will a number of kgs of LBM.

 

Legs, bis, tris next time.

 

Thaz all folks!

[Kalidane]

Woah, that was a month?  Faaark...

 

Stuck to unrecorded rehab stuff in the end but we've had quite enough of that focus.

 

W = 154.6 lbs (70 1/8kg)

 

Internal Rotations

15, 15, 15 with 1 plate

 

Pendlay Rows

Bar x 15

40kg x 10 x 3

 

Flat Bench

Bar x 15

40kg x 12

50kg x 8

60kg x 5

50kg x 10

In the long run it's a better idea to stick to 40kg-50kg for a little while longer to make sure the ol' infaspinatus isn't going to be an asshat about it.  We'll see how happy the physio is next week.

 

Rope Tricep Push Downs

36kg x 7 eh what?

30kg x 7 why is that still hard?

24kg x 12 x 3

Let's just theorise that the benching fatigued the tris and this was a finisher.

 

None of the usual tightness appeared so outlook good.  So says the magic 8-ball.

[Kalidane]

W = ?

 

Int Rotations

15 reps x 3

 

Ext Rotations

15, 12, 12

 

Arnold Press

10kg x 12

10kg x 10

10kg x 8

As suggested by physio.  Form felt pretty hilarious.  Synergists or stabilisers new to the game.  Lots of room to improve which is good.  No complaints from shoulders post-training.

 

DB Raise

12.5kg x 12

10kg x 12 x 2

Another new one.  Shoulders seemed happy with this one too.

 

Seated One Arm Rows

42kg x 12 x 3

Pretty sure I can get away with heavier next time.

 

I'll find out in a day or so if Mr Dodgy Infraspinatus has anything to say about all this but seems good as 3 hours after training.  Not a huge number of delt exercises I can get away with but things look hopeful with this lot.

[Kalidane]

Visited Orewa beach gym today.  Seems legit.

 

W = ?

 

Int Rotations

15

15 x 2 with one plate

 

Ext Rotations

15 x 2

 

Flat Bench

Bar x 15

40kg x 12 x 2

60kg x 5 x 2

 

Alt DB Curl

9.5kg x 12 x 2

 

Rope TPD

30kg x 12 x 2

24kg x 10 x 2

 

That'll do for now.  No need to over do it ahead of the 'before' pics...  besides which shoulders and hips need a lot of stretching and I've been very lazy with that.  A few days of eating and stretching will be a good lead in to the comp

[Kalidane]

D1

W = 154.2lbs (70.0kg)

How convenient.  Current calories yet to be determined.  Something smallish.

 

Terrible time of day to hit the gym.  I have been 'wared.  Rehab Sunday it is.

 

One Arm Seated Rows

48kg x 12 x 2

48kg x 10

42kg x 12 x 3

Reasonable job done maintaining scapular adduction.  Happy with that.

 

Internal Rotations

15reps x 2

 

External Rotations

15

12

Too fatigued on the right to go on.

 

Rows were heavier and for double the usual sets so not a bad rehab day.  Looking forward to tomorrow though *diablo*

 

And pics I guess (cold )

 

 

[Kalidane]

D8

 

W = 152.2lbs (69.0kg) doh

Cals still undetermined.

 

Looks like I'll be doing a 3 day 'shoulder-safety' split.  Surprisingly I started with squats.  Keen to see if the left ankle likes it or not so much.

 

Squats

Bar x 10

40kg x 10 x 4

Ankle was fine.  Have some stuff to try and keep it that way.  Ham-glute tie-ins were feeling it.  Quads were ch-ch-ch-chillin'.  Good fun.  Can't take a break on the shoulder mobility stuff as they didn't much like it at the re-racking stage.

 

Flat Bench

The plan here is full-ROM but nice and friendly like.

Bar x 8

25kg x 6

30kg x 6

35kg x 6

Apart from cramping hips (it's cool - there's an app for that), everything was sweet.  I don't expect any tendon issues to come from this sesh.  Baby-steps for the weight - better to have movement and bloodflow at sub-maximal weight than the make the infraspinatus angry or cause the bursitis to flare up and set things back.  No Paula-Abdul-two-steps-forward-two-steps-back shenanigans here.

 

Rest day tomorrow so stretching and such; maybe some curls for the gurls.

 

Edit: oh yeah.  previous session was poorly conceived and won't be repeated.

[Kalidane]

24th September

D10

W = 155.4lbs (70.5kg)

 

Oddly, spending Monday afternoon at a dayspa did nothing for sore legs.  Man those things are highly de-trained (the legs, not the spa).  I would describe the 1 hour deep tissue massage as the exact opposite of an orgasm.  Will not repeat (the deep tissue massage that is).

 

So last night finally got in a good bit of stretching and even some curls.  A bit more of that and I'll be a regular!

 

Still working the calories towards a steady 2400.  Hopefully there by the weekend.  Won't be much sleep this week which hopefully won't mess up the kitchen work.  On second thoughts, if I'm gaining on under 2200 calories, I will just shoot for 2200 on non-training days.

[Kalidane]

D12

W = 157.8lbs (+3.6) or 71.6kg (+1.6).

Calories = 2718, 276C/81F/201P.  Nicely on track for a training day.

 

Flat Bench

Bar x 12

40kg x 6 x 3

Feels okay to up the volume next time but keep the weight there.

 

Seated One Arm Rows

36kgs x 12 x 3

Tried to keep it slow and squeezy.  I think it's okay to take the weight back up with this one.

 

Rope Tricep Pushdowns

24kg x 12 x 3

It's hard to know if one arm is dominating this exercise so I'll look around for something to do along side this in future.

 

Internal Rotations

12 reps

1 plate 10 reps x 2

 

External Rotations

12 reps

1 plate 6 reps

12 reps

Stupid conditioning.  Will look at 4 sets unweighted next time.

[Kalidane]

Day 23

 

W = 156.6lbs (+2.4)  or 71.0kg (+1.0)

That coulda been a lot worse so I'm not sweating it.

 

Focussing on stretching and dumbbell delt work which has actually made the shoulders happier.  Positioning within the joint is probably improving now that I'm not just training rear delt and shoulder stabilisers.

 

Intending horizontal push/pull

 

Pendlay Rows

Bar x 12

30kg x 10

40kg x 8 x 2

Hope to see this a lot better in 2-3 weeks.

 

Flat Bench

Bar x 12

30kg x 8

40kg x 8

50kg x 8 x 3

Stopped part-way through for a chat with someone arriving so did more at 50kg than planned but I think I got away with it.

 

Having fun at this stage so decided it is chest-day afterall so that I could come back for the back or deadlifts sooner.

 

Rope Tricep Pushdowns

24kg x 10 x 4

 

Pec Deck

3 x 12

5 x 10

5 x 12  Counting is hard...

Couldn't stretch all the way back as right shoulder was making comments but I'm hoping that with some stretching everything will be Fonzie and I can try a little more next time.

 

Rope Tricep Pushdowns

24kg x 12

24kg x 10

Just to make sure.  Felt strong in the first set but faded fast in the second.  Quite interesting to have a second go at it.  We'll see how interesting I find it after a sleep lol
 

Bunch of pump and too much fun to end with internal and external rotations so that's a wrap for the morning.  If the weather isn't truly batshit crazy this evening I'm hopeful I can get back in before work but the magic 8-ball does not support my optimism.

[Kalidane]

Day 24

 

Got a bit distracted but made it in before work tonight for an empty gym.  #winning

 

For some reason my ankles and calves and hamstrings aren't in a good mood so had to hold off on the deadlifts which was a bit of a shame.

 

Pendlay Rows

Bar x 12

30kg x 10

40kg x 8 x 3

Getting easier and better.

 

DB Shrugs

25kg x 8 x 2

Grip was running out fast so left it at 2 sets so I could try LPDs.  Rather than fatigued, my hands were kinda getting stuck in place.  Couldn't relax them and gripping my bottle to twist the top off was hilariously challenging.

 

LPD neutral width grip

36kg x 10

Apart from some pec minor or front delt tightness it felt fine so figured I'd risk wide grip, but with a light weight.

 

LPD wide grip

30kg x 10 x 3

Oddly the first set had the best shoulder positioning and arc the elbows travelled through.  Going more for scapular depression than lat activation as the right scapular is still a touch higher than the left.  I suspect the infraspinatus and friends were okay with this exercise for the first time in months which is very promising.

 

Didn't see much point in the usual seated 1 arm rows and figured I could get away with passing on rotations so left it there.

 

Until the calories are consistently higher I doubt there's much to be gained by additional workload, especially at this early re-training stage.  Good pump after and would have grabbed a progress pic but I hadn't bothered bringing my phone so maybe next time.
 

[Kalidane]

Day 29 - 14th Oct., evening

W = 155.8lbs (+1.6lbs) or 70.7kg (+0.7kg)

 

Since last post I got in a couple delts/bis sessions at home which was most excellent.

 

Had a lot of time to kill before work so off to the gym for a much needed cardio session.  CBF googling 'cardio' so it went like this:

 

Pendlay Rows

Bar x 15

30kg x 10

40kg x 10

50kg x 8 x 2

Some hitching on the final two sets but whatevs.

 

Narrow Grip Flat Bench

30kg x 12

40kg x 8

50kg x 8

60kg x 6 x2

I figure that if wide grip is bad for my shoulders that narrow grip should be a good position for them.

 

DB Shrugs

20kg x 10 x 3

I felt that at 25kg I was struggling with the weight whereas at 20kg it was a lot more controlled and targetted.  It might be okay to mix it up but lighter feels better for every-day work.

 

Pec Deck

5 x 10

6 x 8 x 2

Seemed fairly relaxed frankly.

 

Lat Pulldowns - wide grip

30kg x 10

36kg x 10 x 2

 

Rope Tricep Pushdowns S/S with T-Bar Curls (is that even a thing?)

30kg x 10, 36kg x 10 x 2

18kg x 12, 24kg x 12 x2

Meh.  If I S/S again it'll be with dumbbells.

 

Pretty damned puffed long before the end of that one.  Shocking Mr Bond.  Definitely gonna struggle to eat enough for all this.  I'll update with cals/macros at the end of the 'day' (which occurs midday-ish).

 

Shitty phone couldn't get worthwhile selfie at the gym so here's 1/2 an hour later with a camera.  Still pretty shitty.  Faaark   Forgot to try to get lats and traps in there but was freakin' knackered so that's life.

 

 

 

Edit:

At the office I've managed to get to 2336cals 259C/77F/145P.  Some fruit salad ('cos fruit comes in a can, it was put there by a man...) and an oily protein shake will bring me to 3120cals 349C/93F/206P which I think is okay for a training day.  I wouldn't mind slightly lower fats but double cheeseburgers are gonna umm double cheese.

 

If I didn't know better, I'd say i've done a light-weight recomp and got a return of that there tonus which is all good.  The challenging thing now will be the embiggening.  Hmmm sounds like a movie subtitle.  Jaws 5 - The Embiggening

[Pseudonym]

Looking good, bro. Best of luck with the embiggening!

[Kalidane]

 

Looking good, bro. Best of luck with the embiggening!

 

Cheers ears!  Off to a rocky start however.

Day 34 19 Oct

W = 153.6lbs (-0.6lbs) or 69.7kg (-0.3kg)

 

Pendlay Rows

Bar x 20

 

Deadlifts

60kg x 8

100kg x 2

60kg x 6 x 2

Totally new technique (or perhaps technique for the first time).  It was quite strange - there didn't really seem to be anything between taking the weight and then standing upright.  It did feel like the quads were doing more than before, and the lower back less.  No idea if that's good or bad.  Took it easy on weight and volume as I wanted to see how it felt later, and also wanting quick recovery so I can do it again.  Lower back had some pump after the last set but never felt strained/stressed.

 

Flat Bench 'cos it's a lats day

Bar x 10

40kg x 10

50kg x 8 x 2

Kinda weird.  Technique seemed ok but really felt the tension in the pecs which I don't think I can recall happening before.  Wasn't a wide grip at all so maybe it was just better pec activation/engagement than usual.

 

Lat Pull Downs wide grip

36kg x 10 x 2

Still a bit nervous doing too much of this, with that there questionable shoulder.

 

Pretty flat mood and the session didn't change it so left it there, so I could return Sunday.

Recorded Cals: 3031  348C/91F/169P

 

Day 35 20 Oct

W = 153.6lbs (-0.6lbs) or 69.7kg (-0.3kg)

Yeah so that's four consecutive days of identical weight, where I've eaten a normal amount with something unrecorded like a large roast meal added in.  Finding it highly implausible.

Day 2 of trying 2 scoops C4 Extreme.  This time added a bunch of BA and 200mg caffeine.  I give it 1/10 and that's just because I like blue drinks.

 

Squats

Bar x 10

60kg x 6 x 3

Not balanced or on my heels enough but I think back rounding was avoided so we're getting there.  Could walk fine after so should be able to repeat soon.

 

Rope Tricep Push Downs S/S DB Curls

30kg x 12 x 3, 30 to fail

8kg x 12 x 3, 8kg to fail

 

Bent Arm Lat Raises

8kg x 8 a bit too much 'throwing' going on there

6kg x 10 x 2 slow and controlled, safer and probably more useful at this stage

 

Seated One Arm Rows

48kg x 10 x 2

Felt like that was enough to wrap things up.

 

That's about it for the weekend.

 

[Kalidane]

Day 41 26 Oct

W = 154.8lbs (+0.6lbs) or 70.2kg (+0.2kg)

 

Pendlay Rows to warm

40kg x 12

 

Deadlifts

60kg x 6

60kg x 5

80kg x some

Lower back rounding at all weights and causing nasty feels.  Better to come back in a few days than to see just how poorly I could do the exercise with volume.

 

Seated One Arm Rows

48kg x 10 x 3

A bit of work at times to keep the shoulders from protracting so I'll stick to this weight for a bit while various stabilisers strengthen up.

 

Standing Calf Raises

80kg x 4 sets of reducing reps

Pretty highly detrained so just a friendly way back in.

 

Perhaps my creativity failed me but as a busted deadlift session I couldn't think of anything else to do that wouldn't simply be robbing from the next couple of sessions and messing with recovery.  Was in a shitty mood after the rubbish deadlifts so wasn't too worried about pulling the plug after doing so little.