Bloodied, but unbound [Forum Archive]

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Bloodied, but unbound

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Posted by: DOMS

For a two month period ending about two weeks ago, life had been shit. Without a doubt they rank as two of the worst months of my life. The details don't matter. Fuck it though. I'm still here, going strong and getting back into the swing of things. Bloodied, but unbound, baby.

Some notes about my workouts: I'm getting back into things after an hiatus of over two months, so I'm still getting a feel for where I am at, weight wise. So you'll see some of my weights jump by 5, 10, or even 15 pounds. I'm also trying some new exercises (or exercises that that I haven't tried in a long time), so again, you'll see some jumping weights. Then again, if I doubt my form, the weight wont change at all and you get to ask, "Why didn't you add any weight after doing 165 @ 6?"

Goals: I don't have any. I can't decide where I'm going until I know where I'm at. I figure I should know after a couple of weeks.

Diet: I eat 5 times a day. About every 3.5 hours or so. I also tend to snack on vegetables continuously throughout the day. I get plenty of water, in the form of foods, water, and diet soda. Yeah, I've heard that diet soda is evil, but I like it and it fits into my diet. My meals consist of foods (not all inclusive) such as oatmeal, NP, 2 slices of wheat bread, chicken, sirloin steak, Thai rice, twice-baked potatoes, 2% milk, and any and every fruit and vegetable I can lay my hands on. I take a multi-vitamin and multi-mineral for insurance. I go pretty easy on Saturdays. I don't eat crap all day, but I allow myself to eat shit like chocolate. I'm not a professional bodybuilder, so don't cough up lung.

Supplements: In additional to those mentioned above, I take glucosamine/chondroitin, MSM, calcium/magnesium. I also take 3g of creatine every AM and PM. If I workout on those days, I take it right after my workout with my post-workout shake.

Volume and Intensity: My goal is to workout 5 days a week, two times a day, for about 16 to 20 sets per workout. My RI are 1.5 to 2 minutes for smaller muscles and 2 to 3 minutes for larger muscles. My rep range with be 4-6. I'll be doing about 80%-85% of my 1RM, never training to failure.

Functional vs. Individual Muscles: I'm not doing a push/pull split, I'm working out by individual muscles. Why you ask? Because I lack the equipment to do a good push/pull split. I workout at home and lack some key pieces of equipment. Such is life.

Unilateral: I have a some imbalances from right to left. They're not major, but I'm going to correct them. I'm going to accomplish this with a lot of DB exercises. Technically, if you have an imbalance, your supposed to give up the BB. Well...that ain't gonna happen. You can take my BB when you pry it from my cold, dead, hands. It'll be easier to get it out of my left hand, but you still work for it.

Tempo: I use different tempos depending on the muscle, the exercise, and the reps that I use.

Knowing what I'm doing: Not fucking likely.

The next back & biceps day will look a lot different from today's.

I'm not sure if there is an ISO standard for tempo notation, but for me '1/x/3/x' means 1 sec. concentric, no squeeze at the top, 3 sec. eccentric, no pause at the bottom. Oh, and I'll be using 'weight @ reps' format to fuck with your head.

AM
T-bar Row (RI 3, 1/1/3/x):
165 @ 6
165 @ 6
165 @ 6
165 @ 6
- Add 5

DB Lying Row: (RI 3, 1/1/3/x):
55 @ 6
55 @ 6
55 @ 6
55 @ 6
- Add 5

BB Shrug (RI 3, 1/2/3/x):
200 @ 6
220 @ 6
220 @ 4
230 @ 4

DB Shrug (RI 3, 1/2/3/x):
55 @ 6
65 @ 6
65 @ 6
65 @ 6

PM
Standing Alt. DB Curls (2 RI, 1/1/3/x):
30 @ 6
35 @ 6
40 @ 6
40 @ 4

Hammer Curl (2 RI, 1/1/3/x):
35 @ 6
35 @ 6
40 @ 4
40 @ 4

Face-down DB Curls (RI 2, 1/x/3/x):
20 @ 6
20 @ 6
25 @ 6
25 @ 4

DB Wrist Curl (RI 2, 1/1/1/x):
25 @ 12
20 @ 11

Reverse Curl - EZ Bar (RI 2, 1/x/3/x):
20 @ 12
20 @ 12

29/08/2006
KW: back, biceps

Posted by: MyK

cool man! I'll be sure to stop by to see how you progress!!

Posted by: BigDyl

Wow you have a journal.

Can you handle alot of volume? I ask because that seems like a good amount of volume, and alot of people have trouble with it.

However, if you are just getting back into it, you can probably have a voluminous routine and still make nice gains. In a month from now you may need to consider lowering the volume and deloading.

Posted by: fufu

Go DOMS! You certainly have more a sense of what you are doing compared to your average gym-goer.

Posted by: CowPimp

Holy shit. That is a gung-ho return to the gym. Be careful with that, and good luck.

Posted by: DOMS

Quote:

Originally Posted by MyK

cool man! I'll be sure to stop by to see how you progress!!

Thanks for the support MyK. And here I though you didn't like me.

Quote:

Originally Posted by fufu

Go DOMS! You certainly have more a sense of what you are doing compared to your average gym-goer.

Thanks for the kind words fufu. Actually, it was principally your journal that prompted me to do mine.

Posted by: Bakerboy

Very inspirational DOMS. Good luck, not that you need it, you seem pretty determined.

Posted by: DOMS

Quote:

Originally Posted by BigDyl

Wow you have a journal.

A fair question. Yes, I think that I can handle it. Granted I won't know for certain until a month or so from now.

It takes a lot for me to really feel like I've worked out. Hell, I didn't even sweat during todays workouts until the last exercise of each workout. Yeah, I know, sweat isn't a valid indicator of intensity, but it has to count for something. Plus, I just haven't felt...well, like I've worked out with the routines I've done in the past. That's not to say that I haven't made progress, far from it, but I know I can go harder.

And thanks for the support.

Posted by: DOMS

Quote:

Originally Posted by CowPimp

Holy shit. That is a gung-ho return to the gym. Be careful with that, and good luck.

Actually, I'm going to amp it up just a bit more. My safety net is proper form. The very rep that it falters, set over. I'm going to try to include how I feel in my journal. I'm on a constant watch for any signs of over training, especially poor sleep.

Thanks for the luck!

Posted by: DOMS

Quote:

Originally Posted by Bakerboy

Very inspirational DOMS. Good luck, not that you need it, you seem pretty determined.

Hell yes I need the luck.

My whole life I've refused to be put down by anyone or anything...and here I am.

Thanks!

Posted by: Dale Mabry

Quote:

Originally Posted by DOMS

For a two month period ending about two weeks ago, life had been shit. Without a doubt they rank as two of the worst months of my life. The details don't matter. Fuck it though. I'm still here, going strong and getting back into the swing of things. Bloodied, but unbound, baby.

Those anal fissures sure do get messy.

Here, use this...

Recovery Journal
Hours of sleep-
Sleep quality-
Sleep interrupted-
Muscle soreness-
Joint soreness-
Geneal fatigue-
Desire to train-
Motivation-
Morning HR-

Everything is on a 10 point scale except for hours of sleep and sleep interrupted which are just objective numerical answers. Can't remember where I ripped it from, I think Sports Power. It helped when I used it.

Posted by: DOMS

Quote:

Originally Posted by Dale Mabry

Those anal fissures sure do get messy.

You said we didn't have to use KY. Lying bitch.

Quote:

Originally Posted by Dale Mabry

Here, use this...

Recovery Journal
Hours of sleep-
Sleep quality-
Sleep interrupted-
Muscle soreness-
Joint soreness-
Geneal fatigue-
Desire to train-
Motivation-
Morning HR-

Everything is on a 10 point scale except for hours of sleep and sleep interrupted which are just objective numerical answers. Can't remember where I ripped it from, I think Sports Power. It helped when I used it.

Thanks. This is exactly what I need. I'll include this at the end of each workout day.

Posted by: Dale Mabry

I would do it first thing every morning, which is what the author recommended.

Posted by: DOMS

Quote:

Originally Posted by Dale Mabry

I would do it first thing every morning, which is what the author recommended.

Done. Thanks again.

Posted by: TJ Cline

Good luck wirth your goals, if I were you I would add more Bicep isolation work to your workout.

Posted by: Yanick

GL bud. these past two months have been pretty bad for me too but as someone once said, life works in waves so when some bad shit happens the good stuff is just around the corner.

i'll be starting a journal in about 1.5 weeks when my school begins and i tighten up my life in more ways than one.

Posted by: DOMS

Recovery Journal

Hours of sleep: 6 (I went to sleep late)
Sleep quality: 10
Sleep interrupted: 1 (I woke up to piss, went right back to sleep)
Muscle soreness: 2
Joint soreness: 0
Geneal fatigue: 0
Desire to train: 10
Motivation: 10
Morning HR: Damn, I forgot to ask Dale what 'HR' stood for...

29/08/2006

Posted by: MyK

Quote:

Originally Posted by DOMS

Recovery Journal

Hours of sleep: 6 (I went to sleep late)
Sleep quality: 10
Sleep interrupted: 1 (I woke up to piss, went right back to sleep)
Muscle soreness: 2
Joint soreness: 0
Geneal fatigue: 0
Desire to train: 10
Motivation: 10
Morning HR: Damn, I forgot to ask Dale what 'HR' stood for...

29/08/2006

heart rate!

Quote:

Originally Posted by DOMS

Thanks for the support MyK. And here I though you didn't like me.

whatever, If I give that vibe off its because I'm a prick!

Posted by: KelJu

Alright Doms, I'm glad to see you have started a journal. Good luck with everything, and Iwill be checking in to how your progress is coming.

Posted by: DOMS

Quote:

Originally Posted by Yanick

GL bud. these past two months have been pretty bad for me too but as someone once said, life works in waves so when some bad shit happens the good stuff is just around the corner.

i'll be starting a journal in about 1.5 weeks when my school begins and i tighten up my life in more ways than one.

Sorry to hear it's been shitty for you too. Have you replaced your car yet?

I like your wave theory, but I think I'm growing too cynical for it. One things for certain, it's not anything like a box of chocolates...

As for "tighten up my life in more ways than one", that's what I did. It's funny, the worse life get, the faster you find out who's crap you don't need.

I'll keep an eye out for your journal.

Posted by: DOMS

Quote:

Originally Posted by MyK

heart rate!

D'oh! Too late... I'll include it tomorrow.

Quote:

Originally Posted by MyK

whatever, If I give that vibe off its because I'm a prick!

Cool.

Posted by: DOMS

Quote:

Originally Posted by ForemanRules

Good luck wirth your goals, if I were you I would add more Bicep isolation work to your workout.

Thanks for the support!

You don't think that 12 sets for biceps (plus all the indirect work) is enough?

Posted by: DOMS

Quote:

Originally Posted by KelJu

Alright Doms, I'm glad to see you have started a journal. Good luck with everything, and Iwill be checking in to how your progress is coming.

Thanks KelJu. I appreciate the support.

Posted by: fufu

Quote:

Originally Posted by DOMS

Thanks for the kind words fufu. Actually, it was principally your journal that prompted me to do mine.

lawl, cool. We're all in the same boat here at IM.

Posted by: BigDyl

Lawl, i wanna see some big numbers in this journal.

Posted by: Bakerboy

^ 90000000000000000000000000000000000000000000000000 00000000000000000000000000000000000000000000000000 00000000000000000000000000000000000000000000000000 00000000000000000000000000000000000000000000000000 00000000000000000000000000000000000000000000000000 00000000000000000000000000000000000000000000000000 00000000000000000000000000000000000000000000000000 0000000000000000000000000000000000000000

Posted by: DOMS

Posted by: TJ Cline

Quote:

Originally Posted by DOMS

Thanks for the support!

You don't think that 12 sets for biceps (plus all the indirect work) is enough?

I never do less than 18 sets of bicep isolation work, but do what works for you.

Posted by: DOMS

I took a beating today. Apparently, 5.7 hours of sleep is insufficient if you're doing a high volume workout. My eyes feel like marbles wrapped in sandpaper. Lesson learned.

I dragged ass from noon until I did my PM workout. After that I felt okay.

AM
DB Shouler Press (RI 3, 1/1/3/x)
20 @ 6
20 @ 6
20 @ 6
25 @ 6

DB Lateral Raise (RI 2, 1/1/3/x)
10 @ 6
15 @ 6
20 @ 6
20 @ 6

DB Seated Rear Lateral Raise (RI 2, 1/x/2/x)
15 @ 6
15 @ 6
15 @ 6
20 @ 5

DB Lying External Rotation (RI 2, 1/1/3/x)
10 @ 6
15 @ 6
15 @ 6
- Add 5

DB Lying Internal Rotation (RI 2, 1/1/3/x)
15 @ 6
15 @ 6
15 @ 6
- Add 5

PM
Skullcrusher (RI 2, 1/x/3/x)
30 @ 6
35 @ 6
40 @ 6
45 @ 6
- Add 5

Kickbacks (RI 2, 1/1/3/x)
25 @ 6
25 @ 6
30 @ 6
30 @ 6

One-arm Triceps Extension (RI 2, 1/x/3/x)
20 @ 6
20 @ 6
20 @ 6
25 @ 6
- I felt a bit of pinch in my left shoulder

29/08/2006
KW: Delts, Deltoid, Triceps, Pain,

Posted by: DOMS

Quote:

Originally Posted by ForemanRules

I never do less than 18 sets of bicep isolation work, but do what works for you.

Are you serious? 18 sets of isolation exercises?

Posted by: DOMS

My modified routine:

I'll work 2 days on, 1 day off.

Day 1a: Back (3 exercises x 4 sets), Biceps (3 x 4)
Day 1b: Quads (3 x 3), Hamstrings (3 x 3)

Day 2a: Delts (3 x 4), Delt Rotation (2 x 4), Calves (2 x 5)
Day 2b: Triceps (3 x 3), Chest (3 x 3), Forearms (2 x 5)

Day 3a: Hamstrings (3 x 4), Quads (3 x 4)
Day 3b: Back (3 x 3), Biceps (3 x 3)

Day 4a: Chest (3 x 4), Triceps (3 x 4)
Day 4b: Delts (3 x 3), Delt Rotation (2 x 3), Waist (2 x 5)

Posted by: shiznit2169

Quote:

Originally Posted by DOMS

Are you serious? 18 sets of isolation exercises?

Quote:

Standing Alt. DB Curls (2 RI, 1/1/3/x):
30 @ 6
35 @ 6
40 @ 6
40 @ 4

Hammer Curl (2 RI, 1/1/3/x):
35 @ 6
35 @ 6
40 @ 4
40 @ 4

Face-down DB Curls (RI 2, 1/x/3/x):
20 @ 6
20 @ 6
25 @ 6
25 @ 4

DB Wrist Curl (RI 2, 1/1/1/x):
25 @ 12
20 @ 11

Reverse Curl - EZ Bar (RI 2, 1/x/3/x):
20 @ 12
20 @ 12

Posted by: DOMS

Quote:

Originally Posted by shiznit2169

No concentration curls or preachers to be seen.

Posted by: Yanick

Quote:

Originally Posted by DOMS

Sorry to hear it's been shitty for you too. Have you replaced your car yet?

no, still fighting with the insurance company over my money. and she's actually sueing me now

Quote:

Originally Posted by DOMS

I like your wave theory, but I think I'm growing too cynical for it. One things for certain, it's not anything like a box of chocolates...

As for "tighten up my life in more ways than one", that's what I did. It's funny, the worse life get, the faster you find out who's crap you don't need.

I'll keep an eye out for your journal.

the wave theory helps me get through those low points in my life

thought it might help others to.

yea, when you eliminate unwanted stress and complications in your life it seems as though you achieve a little sense of balance and everything seems a little brighter.

your journal looks good, i don't really like the body part training but you've been around long enough to know the cons and pros of both. let's see you throwin around some big weights

Posted by: DOMS

Quote:

Originally Posted by Yanick

no, still fighting with the insurance company over my money. and she's actually sueing me now

What's her basis?

Quote:

Originally Posted by Yanick

the wave theory helps me get through those low points in my life

thought it might help others to.

I wasn't crapping on your theory, just point out that I'm cynical.

Quote:

Originally Posted by Yanick

yea, when you eliminate unwanted stress and complications in your life it seems as though you achieve a little sense of balance and everything seems a little brighter.

Damn straight. I feels good to get the crap out of your life.

Quote:

Originally Posted by Yanick

your journal looks good, i don't really like the body part training but you've been around long enough to know the cons and pros of both. let's see you throwin around some big weights

Plus, I don't really have a choice. There's a distinct lack of equipment. I figure I'll know my current capabilities in a few weeks, then I set ambitious goals and go for it!

Posted by: TJ Cline

Quote:

Originally Posted by DOMS

Are you serious? 18 sets of isolation exercises?

In about 5 weeks time yes

Posted by: DOMS

Quote:

Originally Posted by ForemanRules

In about 5 weeks time yes

What do you consider an isolation exercise?

Posted by: KelJu

Quote:

Originally Posted by Yanick

I believe this to be true also. I also think you have to grab the good waves and ride it out for as long as it will take you.

Posted by: TJ Cline

Quote:

Originally Posted by DOMS

What do you consider an isolation exercise?

DB, BB, Hammer, ect curls. Lateral raises, hamstring curls, tricep ext, shrugs, flys.....ect...ect.

If I were you I would drop to 8 sets ( and 8 sets is still very high) of bicep work.

Posted by: DOMS

Quote:

Originally Posted by ForemanRules

DB, BB, Hammer, ect curls. Lateral raises, hamstring curls, tricep ext, shrugs, flys.....ect...ect.

If I were you I would drop to 8 sets ( and 8 sets is still very high) of bicep work.

You were saying 18 and now you're saying 8? If you're fucking around, take it somewhere else.

Posted by: TJ Cline

Quote:

Originally Posted by DOMS

You were saying 18 and now you're saying 8? If you're fucking around, take it somewhere else.

I said I do 18 sets of bicep isolation work per month total.

Posted by: DOMS

Quote:

Originally Posted by ForemanRules

I said I do 18 sets of bicep isolation work per month total.

Oh, okay. Sorry.

I find that my body takes well to high reps. But I'll give it a shot. I'll cut back to two exercises per workout.

Posted by: BigDyl

You can also hit muscles like Bi's very nicely with compound exersizes, like weighted chinups. Actually some peoples arms grow better that way.

Posted by: DOMS

Recovery Journal

Hours of sleep: 8
Sleep quality: 10
Sleep interrupted: 1 (I woke up to piss, went right back to sleep)
Muscle soreness: 3
Joint soreness: 0
General fatigue: 0
Desire to train: 10
Motivation: 10
Morning HR: 88 BPM (I forgot to take it right as I woke up)

I have sore throat. It's a little too soon for a weakened immune system, so I'll chock it up to bad luck.

All-in-all, I feel pretty damn good and have a good outlook for the day.

Today is an off day, so I'll replace working out with reading from my NSCA book.

30/08/2006

Posted by: DOMS

Quote:

Originally Posted by BigDyl

You can also hit muscles like Bi's very nicely with compound exersizes, like weighted chinups. Actually some peoples arms grow better that way.

I'll try to find a pull up device that I can use at home. I don't have the room for a full cage + pull-up bar and none of my door have enough side room to use an in door device (they're all near corners).

As for ditching bicep specific exercises: not yet. I'll stick with the routine I've outlined so far. If I see little or no improvement, then I'll give you idea a try.

Thanks for the help, BigDyl.

Posted by: Dale Mabry

Quote:

Originally Posted by DOMS

Morning HR: 88 BPM (I forgot to take it right as I woke up)

That's very high, but if you're sick it makes sense. I would make sure you have sat stillcomfortably for about 5 minutes before taking your morning resting HR, it helps with comparing later readings.

Posted by: DOMS

Quote:

Originally Posted by Dale Mabry

That's very high, but if you're sick it makes sense. I would make sure you have sat stillcomfortably for about 5 minutes before taking your morning resting HR, it helps with comparing later readings.

I plan to keep my watch next to my bed so that I can measure my BPM without even getting up.

Yeah, I figured it was high due to illness.

Posted by: Yanick

Quote:

Originally Posted by DOMS

What's her basis?

i have no idea bro. i got a letter that she is sueing me and my lawyer told me that its nothing and that she is picking at straws now, or maybe just talked to a dumbshit lawyer.

the police says motor vehicle 1 (her), mv 2 and witness all state that mv 1 made a right turn from the inner most causing the collision.

my lawyer says that he has never seen such a one sided polic report and that i'm good to go.

they are holding my money for my car because they say that 'inner most lane' may be interpreted a couple of different ways

Quote:

Originally Posted by DOMS

Plus, I don't really have a choice. There's a distinct lack of equipment. I figure I'll know my current capabilities in a few weeks, then I set ambitious goals and go for it!

you have your shit together bro and with the support system of this website its all cake

Posted by: DOMS

Quote:

Originally Posted by Yanick

i have no idea bro. i got a letter that she is sueing me and my lawyer told me that its nothing and that she is picking at straws now, or maybe just talked to a dumbshit lawyer.

the police says motor vehicle 1 (her), mv 2 and witness all state that mv 1 made a right turn from the inner most causing the collision.

my lawyer says that he has never seen such a one sided polic report and that i'm good to go.

they are holding my money for my car because they say that 'inner most lane' may be interpreted a couple of different ways

I see this shit all the time. I also love it when they change from the fast lane (on the freeway) to the right-most lane in under two seconds.

Quote:

Originally Posted by Yanick

you have your shit together bro and with the support system of this website its all cake

You really think so? Sometimes I wonder. Personally, I like to do body part training and high volume workouts. This flies against conventional wisdom, not to mention the opinions of many people on this site.

Meh...maybe I was born a decade too late.

Posted by: Yanick

Quote:

Originally Posted by DOMS

I see this shit all the time. I also love it when they change from the fast lane (on the freeway) to the right-most lane in under two seconds.

yea then they flip you off for honking at them when they almost t-bone you. i love my bmw brakes for situations like that, when people piss me off i get in front and brake check them for a little while. having a manual helps because when they try going around you downshift into third, get in front and brake check again.

Quote:

Originally Posted by DOMS

you've been around this forum for a while now and have a good grasp of all the basic concepts. what you want to do with them is up to you. do what you enjoy and watch how your body responds, if its negative then switch things up. you know the drill.

Posted by: DOMS

Quote:

Originally Posted by Yanick

Two years ago, I rode my bike to and from work every day which was about 8 miles each way. One day this dumbass chick almost hits me as she was driving out of a parking lot and then give me a shitty look for getting in her way.

Quote:

Originally Posted by Yanick

And bingo was his name-o. I thnk that the current program will really work for my body type/genetics; But like you said, if it doesn't, I'll replace it.

Posted by: DOMS

And now the embarrassing stuff:

Height: 5'10"
Weight: 225 lbs.

Neck: 16"
Chest: 44.75"
L. Bicep: 15"
R. Bicep: 15.25"
Waist: 44"
L. Quad: 27"
R. Quad: 27"
L. Calf: 16.5"
R. Calf: 16.75

I gained quite a bit of fat during those two months. The kooky thing is that it is mostly on my abs. Oh well, something to work on.

For fun, RHR: 80 BPM.

Posted by: CowPimp

I just wanted to say, there is nothing wrong with a body part split. I don't particularly like them, but as long as you balance out the volume of the various movements and then segment it based on body parts so that you don't create muscular imbalances, you're good to go. It's just easier to design a more balanced program splitting up the days based on movements.

Posted by: DOMS

Quote:

Originally Posted by CowPimp

I just wanted to say, there is nothing wrong with a body part split. I don't particularly like them, but as long as you balance out the volume of the various movements and then segment it based on body parts so that you don't create muscular imbalances, you're good to go. It's just easier to design a more balanced program splitting up the days based on movements.

Thanks CP. That's exactly what I'm doing. I've assessed my imbalances, which is (for example) why I'm making sure to include plenty of unilateral exercises. I just like targeting a muscle and beating the crap out of it.

Posted by: DOMS

Recovery Journal

Hours of sleep: 7
Sleep quality: 9 (Had a bit of a stuffed up nose. Had problems going to sleep)
Sleep interrupted: 1 (I woke up to piss, went right back to sleep)
Muscle soreness: 0
Joint soreness: 0
General fatigue: 0
Desire to train: 10
Motivation: 10
Morning HR: 80 BPM

My throat is still a bit sore.

31/08/2006

Posted by: BigDyl

Lawl, I hate when I wake up to piss. This happens every night though.

Posted by: DOMS

Quote:

Originally Posted by BigDyl

Lawl, I hate when I wake up to piss. This happens every night though.

Same here. The good thing is that I go right back to sleep. But think of it this way BigDyl: the alternative is so much worse.

Posted by: DOMS

Sometimes...life is pretty damn good. I did a measley 250 lbs. calf raise and my 5 year old boy thinks I'm Superman.

Posted by: fufu

lawl, it's DOMS Jr!

Posted by: Decker

Quote:

Originally Posted by fufu

lawl, it's DOMS Jr!

Conversely,
DOMS, Sr. ...Well, that explains the trips to the can in the dead of night to take a squirt.

Great job on your journal. The volume of your w/os is staggering. Coupled w/ your attention to diet, I think you'll see some really good progress.

Posted by: DOMS

Quote:

Originally Posted by Decker

Must I remind you who's the most senior here?

Attentions to...uhhh...where you talking about something?

Yeah, I eat pretty well. Actually, I'm eating better than ever before. Which reminds me, I never mentioned my kcal/day goal: 3300. Roughly 25% fat/ 35% protein / 40% carbs. That gives me about 1.2 grams of protein per pound. A decent chunk of which is beef, chicken, and fish.

I absolutely enjoy working out with this volume. The only downside is that nothing, and I mean nothing, can be off. I got too little sleep just one night and it felt like I got the crap beat out of me.

Have a nice trip slacker.

Posted by: DOMS

Today has been a damn fine day.

Working with high volume seems to have changed the "nature" of my DOMS (the physiological response). Yeah, the mechanism of DOMS hasn't changed, the feeling of it has. It used to be that the DOMS had an acute pain and seemed to feel as though it was at the surface of my muscles. Now is seems to be more deep-seated and diffused. I'm not sure what, if anything, this might mean. Hell, it just might all be in my head. Meh.

AM
Romanian Dead-lifts (RI 3, 1/x/3/x)
200 @ 6
205 @ 6
205 @ 6
205 @ 3

Single-leg Split-squat (RI 2, 1/x/1/x)
- I cranked out a couple of reps and the realized that I didn't have the balance needed to do these right after doing my DLs. My balance isn't the best to begin with. I'll replace these for the next workout.

Lying Curls - 2/1 method (RI 3, 1/x/3/x)
45 @ 6
50 @ 6
55 @ 6
55 @ 5
- first time

Calf Raise
200 @ 12
220 @ 12
230 @ 12
250 @ 11
250 @ 10

PM
T-Bar Row (RI 3, 1/1/3/x)
170 @ 6
170 @ 6
175 @ 6

DB Lying Row (RI 2, 1/1/3/x)
40 @ 6
45 @ 6
50 @ 6
- Add 5

BB Shrugs (RI 3, 1/x/3/x)
230 @ 6
230 @ 6
235 @ 6
- Add 5

DB Shrugs (RI 2, 1/x/3/x)
65 @ 6
65 @ 6
70 @ 6

DB Curl (RI 2, 1/x/3/x)
40 @ 6
40 @ 6
40 @ 4

Side-bends (RI 2, 1/x/3/x)
50 @ 10
50 @ 10
50 @ 10
- first time
- Add 5

31/08/2006
KW: legs, quads, hamstrings, calves, back, obliques

Posted by: KelJu

Quote:

Originally Posted by DOMS

Today has been a damn fine day.

Working with high volume seems to have changed the "nature" of my DOMS (the physiological response). Yeah, the mechanism of DOMS hasn't changed, the feeling of it has. It used to be that the DOMS had an acute pain and seemed to feel as though it was at the surface of my muscles. Now is seems to be more deep-seated and diffused. I'm not sure what, if anything, this might mean. Hell, it just might all be in my head. Meh.

AM
Romanian Dead-lifts (RI 3, 1/x/3/x)
200 @ 6
205 @ 6
205 @ 6
205 @ 3

Single-leg Split-squat (RI 2, 1/x/1/x)
- I cranked out a couple of reps and the realized that I didn't have the balance needed to do these right after doing my DLs. My balance isn't the best to begin with. I'll replace these for the next workout.

Lying Curls - 2/1 method (RI 3, 1/x/3/x)
45 @ 6
50 @ 6
55 @ 6
55 @ 5
- first time

Calf Raise
200 @ 12
220 @ 12
230 @ 12
250 @ 11
250 @ 10

PM
T-Bar Row (RI 3, 1/1/3/x)
170 @ 6
170 @ 6
175 @ 6

DB Lying Row (RI 2, 1/1/3/x)
40 @ 6
45 @ 6
50 @ 6
- Add 5

BB Shrugs (RI 3, 1/x/3/x)
230 @ 6
230 @ 6
235 @ 6
- Add 5

DB Shrugs (RI 2, 1/x/3/x)
65 @ 6
65 @ 6
70 @ 6

DB Curl (RI 2, 1/x/3/x)
40 @ 6
40 @ 6
40 @ 4

Side-bends (RI 2, 1/x/3/x)
50 @ 10
50 @ 10
50 @ 10
- first time
- Add 5

31/08/2006
KW: legs, quads, hamstrings, calves, back, obliques

You are the first I have ever seen to utilize a two-o-day approach without using AAS. I am looking forward to seeing how this works for you.

Posted by: CowPimp

I know you said never to failure. How far short of failure are you stopping? I would think you would have to stop a good 2 or maybe 3 reps short of failure with this kind of volume for any extended period of time.

Posted by: Gazhole

Looking impressive, DOMS. Id never be able to keep this sorta volume up.

Posted by: DOMS

Quote:

Originally Posted by CowPimp

I know you said never to failure. How far short of failure are you stopping? I would think you would have to stop a good 2 or maybe 3 reps short of failure with this kind of volume for any extended period of time.

You are correct. That determines whether or not I add weight. For example, if I do 4 sets of 6, but I felt that I pushed to close to failure, I won't add any weight to the next workout.

It's hard to quantify though. I don't stop too soon either. I guess I get to the point where I have to "reach down" and do one, maybe two, more reps.

Posted by: DOMS

Quote:

Originally Posted by Gazhole

Looking impressive, DOMS. Id never be able to keep this sorta volume up.

Who says that I can?

That's yet to be determined.

Posted by: DOMS

Recovery Journal

Hours of sleep: 7
Sleep quality: 9 (Had a bit of a stuffed up nose.)
Sleep interrupted: 1 (I woke up for a phone call, but not to go piss.)
Muscle soreness: 2
Joint soreness: 0
General fatigue: 0
Desire to train: 10
Motivation: 10
Morning HR: 80 BPM

My throat is okay, but I'm congested. So, even though today is a workout day, I'm doing to take it off to shake this cold. I'm going to take some NyQuil tonigh, go to sleep early, and wake up sans the alarm clock.

NyQuil, NyQuil, NyQuil, we love you, you giant fucking 'Q'.

01/09/2006

Posted by: Gazhole

Quote:

Originally Posted by DOMS

Who says that I can?

That's yet to be determined.

Well, then good luck

we're all behind ya.

Posted by: DOMS

Quote:

Originally Posted by Gazhole

Well, then good luck

we're all behind ya.

I really appreciate that, man. It's a good bit of fun.

Posted by: fufu

Quote:

Originally Posted by Gazhole

Well, then good luck

we're all behind ya.

Like, really behind you DOMS.

Posted by: DOMS

Quote:

Originally Posted by fufu

Like, really behind you DOMS.

Squat thrusts? Gary, is that you?

Posted by: fufu

Quote:

Originally Posted by DOMS

Squat thrusts? Gary, is that you?

Yes, Ace.

Posted by: DOMS

Posted by: Gazhole

Quote:

Originally Posted by fufu

Like, really behind you DOMS.

Damn right. Post-training testosterone spikes do that to me.

Posted by: DOMS

Recovery Journal

Hours of sleep: 10
Sleep quality: 10
Sleep interrupted: 0
Muscle soreness: 5
Joint soreness: 0
General fatigue: 0
Desire to train: 10
Motivation: 10
Morning HR: 72 BPM

Game on!

I feel like 200%. I've got some intense DOMS, but everything else is great.

02/09/2006

Posted by: fufu

You're just cruising along nicely.

Posted by: CowPimp

Looks like the NyQuil did it for you. Amazing stuff.

Posted by: BigDyl

Lawl, I always get sleepowned on saturday nights. I think I got 11 hours last night.

Posted by: DOMS

Quote:

Originally Posted by BigDyl

Lawl, I always get sleepowned on saturday nights. I think I got 11 hours last night.

You must not have gotten sleepowned enough, today is Saturday, and last night was Friday night.

Posted by: BigDyl

Posted by: DOMS

I did Decline DB Triceps Extensions for the first time today. They're a great triceps exercise. They hit the tris like few other exercises.

I'm also trying something different for my shoulders. I'm going to pre-exhaust them and then hit them with a compound movement. I'll do Seated BB Shoulder Presses so that I can't put any English on it.

Today's quote of the day: "Women are like Voltron, the more you hook up, the better it gets." - Tucker

AM
DB Bench Press (RI 3, 1/1/3/x)
60 @ 6
60 @ 6
60 @ 6
65 @ 6

Fly (RI 3, 1/1/2/x)
50 @ 6
50 @ 6
50 @ 6
50 @ 6
- Add 5

Skullcrusher (RI 2, 1/x/3/x)
50 @ 6
55 @ 6
55 @ 6
55 @ 4

Decline DB Triceps Extension (RI 2, 1/x/3/x)
20 @ 6
25 @ 6
25 @ 4
25 @ 4

Kickback (RI 2, 1/x/3/x)
30 @ 6
30 @ 6
30 @ 6
30 @ 6
- Add 5

PM
DB Front Raise (RI 2, 1/1/3/x)
20 @ 6
20 @ 6
25 @ 6
- Add 5

DB Lateral Raise (RI 2, 1/x/3/x)
20 @ 6
20 @ 6
25 @ 6
- Add 5

DB Seated Rear Lateral Raise (RI 2, 1/x/3/x)
20 @ 6
25 @ 6
25 @ 6
- Add 5

Seated BB Shoulder Press (RI 3, 1/x/3/x)
55 @ 6
75 @ 6
85 @ 6
- Add 5

Reverse Curl (RI 2, 1/x/3/x)
25 @ 10
25 @ 10
30 @ 10
35 @ 10
35 @ 8

02/09/2006
KW: pecs, chest, tri, triceps, delts, shoulder, forearms

Posted by: DOMS

Recovery Journal

Hours of sleep: 8
Sleep quality: 9 (My arm fell asleep)
Sleep interrupted: 1
Muscle soreness: 5
Joint soreness: 0
General fatigue: 1
Desire to train: 9
Motivation: 10
Morning HR: 72 BPM

For the last few weeks, I've been trying to get into the habit of sleeping on my side (I used to sleep face-down). I don't have the position right just yet and caused my right arm to fall asleep, which woke me up.

I must be picking up some cumulative fatigue, I had to fight a bit to get up and workout and not go back to sleep. I got out of bed 30 minutes later than I had planned. Now that I'm up though, I'm gung ho!

03/09/2006

Posted by: DOMS

I felt very motivated for this workout. The lethargy I felt this morning is gone.

On a cosmetic note, I think I've ruptured some blood vessels on the top, and front, of my traps. I'm led to believe that this is perfectly normal.

I tried the DB Reverse Calf Raises for the first time today. They blow, and not in the good Heidi Fleiss kinda way. I couldn't get enough weight with the DB to really hit my calves (I used about 250 for standard calf raise). So next time I'm going to try them with a BB.

I've also done Zercher Good-mornings for the first time. Damn, these are a great hamstring exercise. They're almost as good as Romanian Dead-lifts. It almost felt like an isolation exercise. Great stuff!!!

AM
T-Bar Row (RI 3, 1/1/3/x)
175 @ 6
175 @ 6
175 @ 6
175 @ 6
- Not a solid enough hold at the top

DB Lying Row (RI 2, 1/1/3/x)
55 @ 6
55 @ 6
55 @ 6
60 @ 4

BB Shrug (RI 2, 1/x/3/x)
235 @ 6
240 @ 6
240 @ 6
245 @ 5

DB Shrug (RI 2, 1/1/3/x)
65 @ 6
65 @ 6
65 @ 6
65 @ 6
- Not a solid enough hold at the top

EZ Curl (RI 2, 1/1/3/x)
40 @ 6
40 @ 6
40 @ 6
45 @ 6
- Add 5

Hammer Curl (RI 2, 1/x/3/x)
40 @ 4
40 @ 4
40 @ 1
40 @ 0
- My biceps were shot.

PM
Back Squat (RI 3, 1/x/3/x)
215 @ 6
215 @ 6
215 @ 6
- Add 5

Zercher Good-morning (RI 3, 1/x/3/x)
65 @ 6
85 @ 6
95 @ 6
- First time
- Add 5

Leg Extension - 2/1 (RI 2, 1/x/3/x)
60 @ 6
70 @ 6
80 @ 6
- Add 10

DB Reverse Calf Raise (RI 2, 1/1/1/x)
60 @ 6
70 @ 6
80 @ 6
- Meh, these suck. BB next time.

03/09/2006
KW: back, biceps, quads, hamstrings, calves

Posted by: fufu

Good to see you are expirmenting with come cool movements.

Posted by: DOMS

Recovery Journal

Hours of sleep: 9
Sleep quality: 10
Sleep interrupted: 0
Muscle soreness: 4
Joint soreness: 0
General fatigue: 0
Desire to train: 10
Motivation: 10
Morning HR: 76 BPM

In the past I didn't give too much thought to recovery beyond nutrition. Now though, with the high volume, I'm focusing a lot on the various methods to aid in recovery. I tried the first one yesterday. It's the simple cold & hot shower.

Well, I'll tell you it works great. I even have a crappy empirical example to prove it. My shower head is detachable, so I used it to do my quads, hamsting, & calves. The astute reader will notice that I missed one crucial piece of anatomy: the glutes. Now, my lower half feels great except for my ass...I feel like a prison bitch. Yeah...

My point, the simple 30 seconds of cold water followed by 2 minutes of hot water works great. Just make sure you don't forget anything.

04/09/2006

Posted by: Gazhole

Looking good, man! Im sure the calve raises will be better with a barbell.

I had a quick go of them the other day but didnt like them too much. the movement was too weird :P.

Hows the insane frequency youre using working out for you?

Posted by: DOMS

Quote:

Originally Posted by Gazhole

Hows the insane frequency youre using working out for you?

Before I go on, I need to state that I've been doing above average intensity workouts for three weeks before starting my journal. So, anything I say reflects this.

It's worked great for me. I've seen some real growth in my delts, backs, and calves. Actually, I've seen improvements in every area of my body, but I've been prioritizing these, so they're getting the best results. My body seems to be reacting very well to the high intensity. By intensity, I don't just mean the volume. I also mean the shorter RI, the 3 second eccentric (tempo), and coming as close to maxing out on the load without hitting failure.

Several people have made mention of my having more muscle. I should point out that I'm also eating cleaner than ever before. I stay very close to my 3200 kcal/day goal while eating healthy. So I'm benefiting from both more muscle and decreasing fat. Hell, I'm wearing a shirt, that a month ago fit fine, that is now snug across the back and shoulders. It's a shame, I really like this shirt. I lament that I didn't take measurements a month ago. I still need to get my BF measured. I'll try to do this during week.

The real question is: how long can I keep this up? It this program a viable, long-term, program? Or will I find that I hit the wall some time in the next few weeks? Will I blow out my CNS? Will I start to experience injury training so close to the read line? Only time will tell.

Short answer: Hell yes!

Posted by: FrankT

Wow, one of the best journals I've read so far.
I really enjoy how thorough you are. I am, in fact, going to bookmark your journal.

I think I will be starting one of my own soon, now that school has started again.

Keep up the good work DOMS!

Posted by: DOMS

Quote:

Originally Posted by FrankT

Wow, one of the best journals I've read so far.
I really enjoy how thorough you are. I am, in fact, going to bookmark your journal.

I think I will be starting one of my own soon, now that school has started again.

Keep up the good work DOMS!

Thanks for the kind words FrankT. I'm trying to make my journal as useful as I can, both to me and to others.

Yes, start a journal. It'll help keep your workouts moving forward.

Posted by: DOMS

Recovery Journal

Hours of sleep: 6.5
Sleep quality: 10
Sleep interrupted: 1 (bathroom)
Muscle soreness: 3
Joint soreness: 0
General fatigue: 0
Desire to train: 10
Motivation: 10
Morning HR: 76 BPM

Feeling solid, though I probably end up paying later in the day for not getting 7 or more hours of sleep.

05/09/2006

Posted by: DOMS

I was just reading Emma-Leigh's journal and something just hit me: I haven't been feeling any burn (lactic acid) during my workouts. I suppose that's a function of doing low rep ranges, but I'm pretty sure that I used to get a burn even during low rep ranges. Come to think of it, even with those exercises that I do higher reps on (calfs & forearms), I don't get a burn their either.

Just FYI.

Posted by: FrankT

Quote:

Originally Posted by DOMS

I was just reading Emma-Leigh's journal and something just hit me: I haven't been feeling any burn (lactic acid) during my workouts. I suppose that's a function of doing low rep ranges, but I'm pretty sure that I used to get a burn even during low rep ranges. Come to think of it, even with those exercises that I do higher reps on (calfs & forearms), I don't get a burn their either.

Just FYI.

When I used to powerlift in the 1-6 rep range. I would commonly
NOT feel "the burn". It's only when I do sets of at least 6-7 reps that I start to really feel a burn.
Otherwise I just feel fatigued.

Don't worry about it. It's actually a good thing. Probably the main reason you are not experiencing DOMS anymore.

Posted by: goob

Hey Doms, just came across your journal for the first time: Very impressed man. Seeing that I've just started a 5 x a week training plan myself, gonna check in from time to time to see how its working for you.
Keep up the good work.

Posted by: DOMS

Quote:

Originally Posted by FrankT

Not experiencing DOMS? I must have given the wrong impression. I do have DOMS, just not as accute, but most of that can be attributed to using aids in recovery.

As for the burn, I think you're correct.

Posted by: Gazhole

Youre really tempting fate with your username :P.

Posted by: DOMS

Quote:

Originally Posted by goob

Hey Doms, just came across your journal for the first time: Very impressed man. Seeing that I've just started a 5 x a week training plan myself, gonna check in from time to time to see how its working for you.
Keep up the good work.

Thanks for the kind words. Are you going to start a journal as well? It'd be nice to be able to compare to another high volume workout.

Posted by: DOMS

Quote:

Originally Posted by Gazhole

Youre really tempting fate with your username :P.

Yeah, I'm starting to learn that their are complications to having the username "DOMS."

"Why, just the other day, I had DOMS in my ass."

Posted by: Gazhole

Quote:

Originally Posted by DOMS

Yeah, I'm starting to learn that their are complications to having the username "DOMS."

"Why, just the other day, I had DOMS in my ass."

Haha, dont worry about it. Every time i do ATG Squats and Deadlifts with high reps i get DOMS in my ass.

That sentence can be so easily mis-interpreted.

Posted by: KelJu

Quote:

Originally Posted by DOMS

Yeah, I'm starting to learn that their are complications to having the username "DOMS."

"Why, just the other day, I had DOMS in my ass."

Oh snap, a rhyme just popped in my head and I can't get it out.

Posted by: DOMS

Shut it, you!!!

Posted by: Rocco32

Looking great in here DOMS. I read the first page and the last page, still doing what you talked about in your first post? How's it going? Cool to see you have a journal, I'll follow along for sure

Posted by: DOMS

Quote:

Originally Posted by Rocco32

Looking great in here DOMS. I read the first page and the last page, still doing what you talked about in your first post? How's it going? Cool to see you have a journal, I'll follow along for sure

Yes, I'm still moving towards my ideal workout. If anything, I've upped the volume (and intensity) since I started my journal.

It's going great. I'm shedding fat and adding muscle. There's been a visible difference.

Thanks for the support, man!

Posted by: FrankT

Quote:

Originally Posted by DOMS

Right, that's what I meant, less severe DOMs...

Do you think your Cold/hot method works really well?
What if you just do the cold and dry off? lol

I just jumped into an ass cold pool instead and stayed for around a minute, and got out.
Don't want to stay too long, or i'll get sick again.

Posted by: DOMS

Still going strong!

I didn't have a the time to do my last exercise of the morning workout. I had to go to work early to put in a router for VOIP.

I wasn't too pleased with my control of the DBs, so I didn't add weight to many of the exercises.

A funny thing happened in my evening workout. I was about half way through my workout when I figured that I smelled a bit ripe. So I grabbed a can of cinnamon air freshener and sprayed the room. It was like aroma therapy. I instantly felt better. Good lord, I think my ovaries hurt...

AM
DB Front Raise (RI 2, 1/x/3/x)
25 @ 6
25 @ 6
25 @ 6

DB Lateral Raises (RI 2, 1/x/3/x)
25 @ 6
25 @ 6
25 @ 6

DB Rear Lateral Raise (RI 2, 1/x/3/x)
30 @ 6
30 @ 6
30 @ 6

Seated BB Shoulder Press (RI 3, 1/x/3/x)
90 @ 6
90 @ 6
95 @ 6
- Add 5

Side Bend (RI 2, 1/x/3/x)
- *bzzzzt* Time over.

PM
DB Bench Press (RI 3, 1/x/3/x)
65 @ 6
65 @ 6
65 @ 6

Fly (RI 2, 1/1/3/x)
55 @ 5
55 @ 5
55 @ 5

Skullcrusher (RI 3, 1/x/3/x)
55 @ 6
55 @ 6
55 @ 6
- Add 5

Decline DB Triceps Extensions (RI 2, 1/x/3/x)
25 @ 5
25 @ 6
25 @ 6
- I have no clue what happened with that first set

Kickback (RI 2, 1/x/3/x)
35 @ 6
35 @ 6
35 @ 6

DB Wrist Curl (RI 1.5, 1/1/1/x)
30 @ 10
30 @ 10
30 @ 10
30 @ 10
30 @ 8
- Add 5

05/09/2006
KW: delts, shoulders, pecs, chest, obliques, tris, triceps, forearms

Posted by: FrankT

Quote:

Originally Posted by DOMS

Still going strong!

I didn't have a the time to do my last exercise of the morning workout. I had to go to work early to put in a router for VOIP.

I wasn't too pleased with my control of the DBs, so I didn't add weight to many of the exercises.

A funny thing happened in my evening workout. I was about half way through my workout when I figured that I smelled a bit ripe. So I grabbed a can of cinnamon air freshener and sprayed the room. It was like aroma therapy. I instantly felt better. Good lord, I think my ovaries hurt...

AM
DB Front Raise (RI 2, 1/x/3/x)
25 @ 6
25 @ 6
25 @ 6

DB Lateral Raises (RI 2, 1/x/3/x)
25 @ 6
25 @ 6
25 @ 6

DB Rear Lateral Raise (RI 2, 1/x/3/x)
30 @ 6
30 @ 6
30 @ 6

Seated BB Shoulder Press (RI 3, 1/x/3/x)
90 @ 6
90 @ 6
95 @ 6
- Add 5

Side Bend (RI 2, 1/x/3/x)
- *bzzzzt* Time over.

PM
DB Bench Press (RI 3, 1/x/3/x)
65 @ 6
65 @ 6
65 @ 6

Fly (RI 2, 1/1/3/x)
55 @ 5
55 @ 5
55 @ 5

Skullcrusher (RI 3, 1/x/3/x)
55 @ 6
55 @ 6
55 @ 6
- Add 5

Decline DB Triceps Extensions (RI 2, 1/x/3/x)
25 @ 5
25 @ 6
25 @ 6
- I have no clue what happened with that first set

Kickback (RI 2, 1/x/3/x)
35 @ 6
35 @ 6
35 @ 6

DB Wrist Curl (RI 1.5, 1/1/1/x)
30 @ 10
30 @ 10
30 @ 10
30 @ 10
30 @ 8
- Add 5

05/09/2006
KW: delts, shoulders, pecs, chest, obliques, tris, triceps, forearms

Nice workout.

Posted by: CowPimp

Quote:

Originally Posted by DOMS

"Why, just the other day, I had DOMS in my ass."

Oh, so you know topolo's whereabouts?

Posted by: DOMS

Quote:

Originally Posted by CowPimp

Oh, so you know topolo's whereabouts?

Well, not really, but P-funk said (in another thread) that "My head just exploded." That sounds suspiciously like "I just rubbed one out", so I think he's closer to finding topolo that I am.

Posted by: FrankT

Quote:

Originally Posted by DOMS

Well, not really, but P-funk said (in another thread) that "My head just exploded." That sounds suspiciously like "I just rubbed one out", so I think he's closer to finding topolo that I am.

LOL

Posted by: DOMS

Recovery Journal

Hours of sleep: 7
Sleep quality: 10
Sleep interrupted: 0
Muscle soreness: 2
Joint soreness: 0
General fatigue: 1
Desire to train: 10
Motivation: 9
Morning HR: 76 BPM

I'm feeling a bit of underlying fatigue, but tomorrow is an off day, so I'll get to recharge.

06/09/2006

Posted by: DOMS

Worn out. That about sums it up.

I didn't complete the final two exercise of both my morning and evening workouts. I feel like I lack the energy. I don't feel lethargic, despondent, or even tired. I only feel worn out when I'm demanding of my body during a workout. It's quite possible that I might be over the line. So, to tone it down a bit, I'm going to forgo the 3 second eccentric from now on. I'll do a standard 1 second. I'll leave everything else the way it is.

And I'm spent...

AM
Romanian Deadlift (RI 3, 1/x/3/x)
205 @ 6
205 @ 6
205 @ 6
205 @ 6

Front Squat (RI 3, 1/x/3/x)
100 @ 6
100 @ 6
105 @ 6
110 @ 6

Leg Curl 2/1 Method (RI 2, 1/x/3/x)
55 @ 6
55 @ 6
60 @ 6
60 @ 5

Calf Raise (RI 2, 1/1/1/x)
250 @ 12
250 @ 12
250 @ 7
---
---

PM
T-Bar Row (RI 3, 1/1/3/x)
175 @ 6
175 @ 6
175 @ 6

DB Lying Row (RI 2, 1/1/3/x)
60 @ 6
60 @ 6
60 @ 6

BB Shrugs (RI 2, 1/x/1/x)
245 @ 6
245 @ 6
245 @ 6

DB Shrugs (RI 2, 1/1/1/x)
65 @ 6
65 @ 6
65 @ 6

EZ Curls (RI 2, 1/x/3/x)
50 @ 6
50 @ 6
50 @ 6
- Add 5

Hammer Curls (RI 2, 1/1/3/x)
---
---
---

06/09/2006
KW: hams, hamstrings, quads, legs, calves, back, traps, biceps

Posted by: CowPimp

Quote:

Originally Posted by DOMS

Well, not really, but P-funk said (in another thread) that "My head just exploded." That sounds suspiciously like "I just rubbed one out", so I think he's closer to finding topolo that I am.

I think DOMS in your ass is definitely a better indicator of having contact with topolo.

Posted by: DOMS

Quote:

Originally Posted by CowPimp

I think DOMS in your ass is definitely a better indicator of having contact with topolo.

You seem disappointed at being left out.

Posted by: FrankT

Quote:

Originally Posted by DOMS

Worn out. That about sums it up.

I didn't complete the final two exercise of both my morning and evening workouts. I feel like I lack the energy. I don't feel lethargic, despondent, or even tired. I only feel worn out when I'm demanding of my body during a workout. It's quite possible that I might be over the line. So, to tone it down a bit, I'm going to forgo the 3 second eccentric from now on. I'll do a standard 1 second. I'll leave everything else the way it is.

Try this:
Get some powerade/koolaid mix.

Mix 3x the recommended amount into some water, and sip it during the whole workout.

Posted by: DOMS

Quote:

Originally Posted by FrankT

Try this:
Get some powerade/koolaid mix.

Mix 3x the recommended amount into some water, and sip it during the whole workout.

I use dextrose.

Posted by: CowPimp

Quote:

Originally Posted by DOMS

You seem disappointed at being left out.

Yeah, the last time I got DOMS in my ass was a few months ago when this priest I know... Er, nevermind...

Posted by: DOMS

Funny...I don't feel Catholic...

Posted by: FrankT

Quote:

Originally Posted by DOMS

I use dextrose.

Use heaps

Posted by: DOMS

Recovery Journal

Hours of sleep: 8
Sleep quality: 10
Sleep interrupted: 0
Muscle soreness: 2
Joint soreness: 0
General fatigue: 1
Desire to train: 10
Motivation: 9
Morning HR: 80 BPM

I'm still feeling a bit worn down, but today is an off day, so I'll get the entire day to recover and I'll make a point to get 8 - 9 hours of sleep.

07/09/2006

Posted by: Rocco32

Still looking good in here. Sounds like a bit of overtraining with the lack of motivation. I think changing the Eccentric time is good, I never thought about little changes in intensity like that affecting overtraining. Thanks for bringing that up, it's in my mellon now

Posted by: DOMS

Quote:

Originally Posted by Rocco32

Still looking good in here. Sounds like a bit of overtraining with the lack of motivation. I think changing the Eccentric time is good, I never thought about little changes in intensity like that affecting overtraining. Thanks for bringing that up, it's in my mellon now

The eccentric phase is where a the majority of the damage (in the good sense) is done to the muscles. It's probably also where the most taxing is done on the CNS. I say "probably" because this is just conjecture on my part. I'll have to do read up on it.

I'm really tring to keep the intensity, and volume as close to my limit without blowing out my CNS. So I'm working with all the variables to hit that sweet spot. Or, as the Fab 5 would say, I'm "tszujing" my workout.

Posted by: DOMS

I guess I should note in my journal that I'm going to see an orthopedic specialist on the 14th. I have a bit of pain in my left shoulder. It only happens when I rise my arm over my head with 25 pounds or more. Actually, it's more like a feeling of discomfort than pain. I suspect that is might be interference from scar tissue from an injury that I had about 9 months ago.

Such is life...

Posted by: fufu

Careful with that shoulder. Shoulder injurys are nothing to mess with. As you probably already know.

Posted by: DOMS

As always fufu, your support gives me the warm and fuzzies.

I'm being reasonable careful. If you look back over my journal, you'll see that I've done several things to mitigate the stress I place on my shoulders. They include:

Dropping many BB exercises.
Increasing the intensity of my shoulder workouts without increasing the weight used (shorter RI, pre-exhausting, seated exercises).
Dropping "awkward" exercises like Single-arm Triceps Extensions.
The inclusion of rotational exercises.
Doing fewer sets on shoulder exercises.

Plus, thought it's not in my journal, I've been trying various recovery routines for my shoulder.

Posted by: fufu

OHhhhh, very good then

Posted by: DOMS

Speaking of shoulders...

Good news everyone! I just lost a shirt. I blew out the left shoulder seam (along the rear) of one of favorite shirts today.

Posted by: DOMS

Recovery Journal

Hours of sleep: 7
Sleep quality: 10
Sleep interrupted: 0
Muscle soreness: 1
Joint soreness: 0
General fatigue: 0
Desire to train: 10
Motivation: 9
Morning HR: 72 BPM

My fatigue is back to 0, but I still had to push a little to get myself out of bed.

08/09/2006

Posted by: Rocco32

Quote:

Originally Posted by DOMS

Speaking of shoulders...

Good news everyone! I just lost a shirt. I blew out the left shoulder seam (along the rear) of one of favorite shirts today.

What the hell dude?!? I've tried that...putting on like XXsmall to try and rip it, just makes my fat bounce around more

Congrats!!!

Posted by: DOMS

Quote:

Originally Posted by Rocco32

What the hell dude?!? I've tried that...putting on like XXsmall to try and rip it, just makes my fat bounce around more

Congrats!!!

That's what I get for buying from the thrift store.

Fat? Ha! I doubt that! I see your avatar. My entire back is like a portion of your back.

I am Rocco's hard working infraspinatus.

Posted by: Decker

Quote:

Originally Posted by DOMS

As always fufu, your support gives me the warm and fuzzies.

I'm being reasonable careful. If you look back over my journal, you'll see that I've done several things to mitigate the stress I place on my shoulders. They include:

Dropping many BB exercises.
Increasing the intensity of my shoulder workouts without increasing the weight used (shorter RI, pre-exhausting, seated exercises).
Dropping "awkward" exercises like Single-arm Triceps Extensions.
The inclusion of rotational exercises.
Doing fewer sets on shoulder exercises.

Plus, thought it's not in my journal, I've been trying various recovery routines for my shoulder.

All I have to offer is anecdotal evidence but I went through shoulder pain too a few years ago. It was damn near debilitating. I worked through it by doing increased warm-ups--rotating the arms and multiple lightweight warmup sets. In retrospect, some rowing would have alleviated much of the problem.

After seeing your choice of Single-arm Tricep extensions, I decided to give it a shot. My first impression was that the exercise felt unstable in my shoulder. (I try to avoid exercises that I can't cheat at--negative reps)

The volume of your schedule still amazes me. Every 3 months or so I get burned out on lifting and take a few weeks off. If I attempted your schedule (at my advanced age) I'd be burning out every month. Congratulations to your constitutions. I am envious.

Oh by the way, I took my wife horseback riding on our last day of vacation--she had a blast. Me, I got Apache the Wonderhorse--that fucker threw me once, tried to crush my legs against trees and, according to my wife, Apache was getting one off on some high bushes and was sporting a major boner. I'm not even spared humiliation on a vacation.

Posted by: Burner02

you could have pulled a 'Conan the Barbarian' and punched the horse....

Posted by: DOMS

Quote:

Originally Posted by Decker

What exactly was wrong with your shoulder? How long did it take to heal? Is it completely recovered?

I've been doing quite a bit of warmup and doing exercises that work the supporting musculature. I only have 4 more days of working out until I meet with the doctor. I just need my shoulder to hold out for that long. I suppose that I could simply stop working out until then, but I suppose I could also hit myself in the crotch with a hammer; But neither one of those are going to happen.

Quote:

Originally Posted by Decker

The volume of your schedule still amazes me. Every 3 months or so I get burned out on lifting and take a few weeks off. If I attempted your schedule (at my advanced age) I'd be burning out every month. Congratulations to your constitutions. I am envious.

Like I've said before, there's no guarantee that I can keep up this kind of volume. Although, I must say that this morning's workout went by smoothly without the 3 second eccentrics. I've also found out that by doing 1/x/1/x, I get quite a good pump. Which is something I haven't really had since doing 1/x/3/x.

Don't be envious, it's more stupidity than stamina.

Quote:

Originally Posted by Decker

Oh by the way, I took my wife horseback riding on our last day of vacation--she had a blast. Me, I got Apache the Wonderhorse--that fucker threw me once, tried to crush my legs against trees and, according to my wife, Apache was getting one off on some high bushes and was sporting a major boner. I'm not even spared humiliation on a vacation.

And now you've immortalized it here on IM. It sounds like you had a good trip! Now get back to work!

My last horse ride was more like Indiana Jones than your Blazzing Saddles.

Posted by: DOMS

Quote:

Originally Posted by Burner02

you could have pulled a 'Conan the Barbarian' and punched the horse....

I'm telling PETA!!!

Posted by: Burner02

heh...I'd eat a nice, juicy steak RIGHT in front of their headquarters...

Posted by: DOMS

Well, I decided to forgoe my shoulder workout today despite my desire to do otherwise. Oh well, now where did I leave my hammer...?

AM
DB Press (RI 3, 1/x/1/x)
65 @ 6
65 @ 6
65 @ 6
65 @ 5

Fly (RI 2, 1/1/1/x)
55 @ 6
55 @ 6
55 @ 6
55 @ 6

Skullcrusher (RI 2, 1/x/1/x)
60 @ 6
60 @ 6
60 @ 6
60 @ 6
- Add 5

Decline DB Triceps Extension (RI 2, 1/x/1/x)
25 @ 6
25 @ 6
25 @ 6
25 @ 6

Kickbacks (RI 2, 1/x/1/x)
- Ran out of time.

PM
- Cancelled.

08/09/2006
KW: chest, pecs, triceps, shoulders, delts, punk ass bitch

Posted by: DOMS

Recovery Journal

I almost forgot to post this.

I've decided to take the day off and catch up on some things that I've been neglecting and give my should a bit of extra rest. Damn, I wish it was Thursday.

Hours of sleep: 10
Sleep quality: 10
Sleep interrupted: 1 (bathroom)
Muscle soreness: 0
Joint soreness: 0
General fatigue: 0
Desire to train: 10
Motivation: 10
Morning HR: 72 BPM

09/09/2006

Posted by: CowPimp

http://www.t-nation.com/findArticle....5-015-training

Posted by: CowPimp

Oops, meant to comment. I just thought that article might interest you during this super high volume/frequency phase of training you're doing. If there was ever a time enhanced recovery could help, now is it!

Posted by: DOMS

Thanks CowPimp. I'm already doing some of those. I really want to give cryotherapy and that hot chick a try.

If the Restorative Pulse Electromyostimulation device is not too expensive, I'll try that too.

Posted by: DOMS

I'm not going to workout until I meet with the orthopedic specialist on Thursday. So I'm going to record my BMP as a baseline. Something I regretted not having done before I started my new routine.

BMP: 72

Posted by: fufu

Good luck!

Posted by: DOMS

Quote:

Originally Posted by fufu

Good luck!

Thanks man. I hope I can hold out until Thursday.

Posted by: DOMS

Recovery Journal

Is it Thursday yet?

Morning HR: 72 BPM

10/09/2006

Posted by: KelJu

Quote:

Originally Posted by DOMS

I'm not going to workout until I meet with the orthopedic specialist on Thursday. So I'm going to record my BMP as a baseline. Something I regretted not having done before I started my new routine.

BMP: 72

That is funny; I have to see the orthopedic specialist Thursday also. Look on the bright side, we can both still do legs and abs. My legs are going to be bad ass. At least that is how I look at it to keep from falling in a slump. We can't stop and feel sorry for oursleves on account of our injuries, you know?

Posted by: DOMS

Quote:

Originally Posted by KelJu

I'm a bodybuilding junkie. I have to go cold turkey. If it turns out that I have to abstain from shoulder workouts past Thursday, I'll create a new, shoulderless, routine. Until then, nada.

My appointment is at 3:30 PM, when's yours?

Posted by: KelJu

Quote:

Originally Posted by DOMS

Too weird...mine is at 3:00pm.

Posted by: Rocco32

Quote:

Originally Posted by DOMS

That's what I get for buying from the thrift store.

Fat? Ha! I doubt that! I see your avatar. My entire back is like a portion of your back.

I am Rocco's hard working infraspinatus.

I love that movie!!!

Posted by: Rocco32

Quote:

Originally Posted by DOMS

Thanks CowPimp. I'm already doing some of those. I really want to give cryotherapy and that hot chick a try.

If the Restorative Pulse Electromyostimulation device is not too expensive, I'll try that too.

Everything you listed works well and has scientific evidence to back it up except for the girl. Let me try her out for a few weeks and then I'll report my findings to you...just to be safe

Posted by: DOMS

Quote:

Originally Posted by KelJu

Too weird...mine is at 3:00pm.

You're the bitch that took the 3:00 PM time slot!

Posted by: Decker

Quote:

Originally Posted by DOMS

What exactly was wrong with your shoulder? How long did it take to heal? Is it completely recovered?

I had pain in the front part of the left shoulder joint. I couldn't BP cold 150#. I don't know what the nature of the injury was but back in those days I cared more for lifting than my own physical well-being. That's why I worked through it. I no longer have any pain (in 20 years, who knows?) but before every single set I do now, I rotate my left arm to see if it pops....like a knuckle. So far, so good.

Quote:

Originally Posted by DOMS

I've been doing quite a bit of warmup and doing exercises that work the supporting musculature. I only have 4 more days of working out until I meet with the doctor. I just need my shoulder to hold out for that long. I suppose that I could simply stop working out until then, but I suppose I could also hit myself in the crotch with a hammer; But neither one of those are going to happen.

That's exactly how I felt at the time...nothing and I mean nothing kept me from lifting. In my opinion, you need that fire to build strength and a decent physique. Good for you--that's the biggest part of training: developing that psychological gumption.

Quote:

Originally Posted by DOMS

...And now you've immortalized it here on IM. It sounds like you had a good trip! Now get back to work!

My last horse ride was more like Indiana Jones than your Blazzing Saddles.

Indiana Jones....shit, I wish. Back to work for the likes of me indeed.

Posted by: camarosuper6

Do you do any type of pressing movements?

Posted by: DOMS

Quote:

Originally Posted by camarosuper6

Do you do any type of pressing movements?

DB Press
Seated BB Press
Flys (not really a press, but...)

Posted by: Yanick

good job bro. good luck with the ortho, hope everything turns out well.

Posted by: DOMS

Thanks Yanick. I'm really hoping he tells me that it's just some scar tissue (that can be removed later) and I can go back to my workouts.

...

Is it Thursday yet?

Posted by: DOMS

Recovery Journal

God, this sucks...

Morning HR: 76 BPM

12/09/2006

Posted by: DOMS

Oh, I almost forgot. Here's some
cheese to go with that whine:

Posted by: fufu

Is that roquefort or bleu on the right? Mmmmm, roquefort cheese.

Posted by: DOMS

I'm partial to a good parmesan.

Posted by: KelJu

Quote:

Originally Posted by DOMS

I'm partial to a good parmesan.

I like government cheese. I am not kidding, it is the greatest. It comes in 5lb blocks, and is as addictive as crack. I haven’t had a good piece of government cheese in a long time. They stopped serving it at high school lunchrooms.

Posted by: fufu

Ok I sound like a total nub, but isn't government cheese - money?

Posted by: DOMS

Recovery Journal

Two days of 76 BPM?

And yes fufu, government cheese can be money, but it can also be a real cheese that was handed out in the 1980s.

Oh, and is it Thursday yet?

Morning HR: 76 BPM

13/09/2006

Posted by: fufu

Awesome, I'm not a dumb ass!

Posted by: Rocco32

How's everything going buddy?

Posted by: DOMS

Quote:

Originally Posted by Rocco32

How's everything going buddy?

I'm loosing my friggin' mind! When I'm injured, I go cold turkey. Nothing. Nada. God this sucks.

I'm going to see the orthopedic specialist tomorrow. I'm really hoping he'll just say it's a bit of scar tissue, that it needs to be removed later, and that I can go back to working out. I swear, I'll make my previous workouts look like nothing. I'm jonesing for a workout.

Say buddy, could you...uhhh...spare a skullcrusher or two? I'll pay you back on Friday....

So, I've been filling my time this past week with improving my cooking skills. I can now cook one mean ass steak. Oh, and truffle oil is the shit!

Posted by: Rocco32

I know the frustration. For about 2 years I had to keep taking layoffs because of my shoulder and elbow after only a few weeks of training. I was back and forth constantly and going absolutely insane. Everytime I start to see or make gains I'd have to stop training. Good luck tomorrow, hope you'll be back in the gym soon!

Posted by: DOMS

Thanks Rocco.

You said "for about 2 years". Did you finally overcome whatever the problem was?

Posted by: Rocco32

I'm not sure LOL. I haven't been continous in my training enough to really see. I hope I have, I think alot of the problem was rotator cuff which I'm much more careful with.

Posted by: DOMS

Recovery Journal

Is it Thursday? Holy crap, it is Thursday! It's about damn time.
Is it 3:30 PM?

No good deed goes unpunished.

My neighbors across the street are an elder couple (mid to upper 60s). The husband is about 6'3" weighing in around 300 lbs.

I was going out to my car to rip out the console (long story...well, stupid story) and I saw them trying to put the tarp over one of those huge dumpsters that you rent to haul away stuff like cut down trees.

The husband is on this thing trying to get down and he had gotten stuck. His wife was trying, unsuccessfully, to help him down. So I went over to offer to help get him down. Just as I walk up, he falls off the dumpster and straight for the driveway. I lunged underneath him, he bounced off me (there's no way in hell that I could catch him) and onto the grass of the front yard.

Life found it funny to have him hit my left shoulder on the way down. The thing hurt like hell last night. Thankfully, I had some Biofreeze to put on it. This morning it seems to be fine, but I have to wonder if I did any damage to it.

I put the tarp over the dumpster for them.

It sucks, but it's better than letting a 65 year old man fall 6 feet on to concrete.

Morning HR: 72 BPM

14/09/2006

Posted by: Decker

Quote:

Originally Posted by DOMS

....It sucks, but it's better than letting a 65 year old man fall 6 feet on to concrete.

Morning HR: 72 BPM

14/09/2006

c'mon Doms, your neighbor new the risks involved the moment he picked up that tarp. I say let him fall. That's personal responsibility!

I got my fingers crossed for your prognosis. Good Luck. It is thursday...today?

Posted by: fufu

Did you invite you in for cookies and tea?

Posted by: DOMS

Quote:

Originally Posted by fufu

Did you invite you in for cookies and tea?

No, the lady thanked me the whole time I was there and the guy didn't say thank you once.

Posted by: DOMS

Quote:

Originally Posted by Decker

Geez, you sound like some heartless lawyer.

Thanks for the support. I'll post the results later today.

Posted by: DOMS

YEAH, BIATCHES, YEAH!!!

It's not my rotator cuff, it's only bicep tendonistis.

Two weeks off, two weeks anti-inflamitory, ice twice a day, and a slow come back and then I'm back in the game!!!

YEAH!!!

Posted by: fufu

Quote:

Originally Posted by DOMS

YEAH, BIATCHES, YEAH!!!

It's not my rotator cuff, it's only bicep tendonistis.

Two weeks off, two weeks anti-inflamitory, ice twice a day, and a slow come back and then I'm back in the game!!!

YEAH!!!

Noice! Will you be doing any leg work? I've had my share of tendonitis. I had to cut some stuff out for a few months. It still flares up now and then.

Posted by: fufu

Quote:

Originally Posted by DOMS

No, the lady thanked me the whole time I was there and the guy didn't say thank you once.

He'll probably come around. You know how "men" can be, lawl. Some would rather die than be helped out, by young upstart no less!

Posted by: DOMS

Quote:

Originally Posted by fufu

Noice! Will you be doing any leg work? I've had my share of tendonitis. I had to cut some stuff out for a few months. It still flares up now and then.

Hell yes. Do you think it would be okay to bench? It's not an overhead press.

Oh, and no Military Press ever again for me. I don't mind, they're are plenty of other exercises to do.

Posted by: fufu

Quote:

Originally Posted by DOMS

Hell yes. Do you think it would be okay to bench? It's not an overhead press.

Oh, and no Military Press ever again for me. I don't mind, they're are plenty of other exercises to do.

Ehhh, I would stay away from benching for the first week. I also have pretty much stop military pressing. I will still do push presses on a blue moon. Just did them last week for the first time in like 3 months.

Posted by: DOMS

Quote:

Originally Posted by fufu

The doc said that Seated BB Presses are okay.

Posted by: fufu

I have cut them out completely for myself. Last two times I did them my left arm just went wacky and went off to the side and make a cracking noise. My left shoulder is screwy though, it can pop in and out of place and is about 2 inches higher than my right.

Then again, Paul Anderson's legs weren't proportional and he was a beast of a man if there ever was one.

Posted by: CowPimp

Sounds like you're talking impingment. If you look through fufu's journal, I believe I drolled out a lengthy description of some preventive exercises you can do for this.

Posted by: DOMS

Quote:

Originally Posted by CowPimp

Sounds like you're talking impingement. If you look through fufu's journal, I believe I drolled out a lengthy description of some preventive exercises you can do for this.

Why do you think it's an impingement? The doc had me go through a whole battery of test and came up with bicep tendinitis.

Posted by: KelJu

Quote:

Originally Posted by DOMS

Congradulations! I like your attitude towards all of this.

Posted by: DOMS

Quote:

Originally Posted by KelJu

Congradulations! I like your attitude towards all of this.

A large part of life comes down to attitude.

I hope your pinched nerve heals fast!

So, I've decided to stay away from the weights for 1 more week. Until I can go back to a full intensity workout (21 days), I'm going to put in a lot cardio in form the of bicycling. Starting one week from now, I'll start doing legs again and shoulder rehabilitative exercises. During the third week I'll do a high rep workout (12 - 15).

Then in 21 days it's game on!

T minus 21 days and counting.

Posted by: DOMS

Due to illness, the part of DOMS the Weight Trainer will be played by DOMS the Budding Chef.

WARNING: The following posts may contain graphic content. The following posts may contain references to butter, oils, sugar, and nudity.

Reader discretion is advised.

Posted by: fufu

Posted by: DOMS

Quote:

Originally Posted by fufu

How to cook a steak:

Rub salt and pepper into the steak with fingertips.
Rub extra-virgin olive oil into the steak with fingertips.
Heat a cast iron pan (very hot).
Place 1 tbsp unsalted butter into pan and let melt.
Cook steak 1 and half minutes each side.
Transfer steak to oven and cook at 350 for 6 minutes
Place steak(s) onto a plate and cover with tin foil (do not seal!) and let sit for 5 minutes.

Posted by: DOMS

Well, I've decided to go on a cut. I'm cutting back my cals to 2300 kcal/day. I might try carb cycling.

My cadio plan is to bicycle 1 to 2 hours a day for 4 days a week.

Oh well, it likes like DOMS will be cooking for others and not enjoying the fruits of his labors. Such is life...

Posted by: CowPimp

Quote:

Originally Posted by DOMS

Well, I've decided to go on a cut. I'm cutting back my cals to 2300 kcal/day. I might try carb cycling.

My cadio plan is to bicycle 1 to 2 hours a day for 4 days a week.

Oh well, it likes like DOMS will be cooking for others and not enjoying the fruits of his labors. Such is life...

2300 calories per day? How much do you weigh? I would shrivel up like an 8 year old girl on that kind of diet. I'm taking in almost double that right now and my weight gains have tapered off unless this week was a fluke, haha.

Posted by: fufu

lawl, too much cooking prep for me. I just throw it on the pan and cook till slightly burnt.

Posted by: KelJu

Quote:

Originally Posted by DOMS

How to cook a steak:

Rub salt and pepper into the steak with fingertips.
Rub extra-virgin olive oil into the steak with fingertips.
Heat a cast iron pan (very hot).
Place 1 tbsp unsalted butter into pan and let melt.
Cook steak 1 and half minutes each side.
Transfer steak to oven and cook at 350 for 6 minutes
Place steak(s) onto a plate and cover with tin foil (do not seal!) and let sit for 5 minutes.

1 Open package and place all of the beef in a large bowl.
2 Pore Dales Seasoning 2 into the bowl.
3 Grab a tack from the bowl and slap it onto the George Foreman.
4 Close the bowl
5 Start at step 2 until steaks are finished

Posted by: Bakerboy

Quote:

Originally Posted by KelJu

1 Open package and place all of the beef in a large bowl.
2 Pore Dales Seasoning 2 into the bowl.
3 Grab a tack from the bowl and slap it onto Foreman.
4 Close the bowl
5 Start at step 2 until steaks are finished

Posted by: DOMS

Quote:

Originally Posted by CowPimp

I weight about 220 - 225.

Even with the crazy volume & intensity I was doing, at 3200 kcals / day I was adding weight to my workouts and losing just a bit of fat each week. Maybe 2300 cals is too low, but the way I figure it, if I aim low and end up a bit high I'll be okay.

Posted by: CowPimp

Quote:

Originally Posted by DOMS

Wow, I wouldn't drop that low. Just make sure you carefully monitor your body composition so you can make a change if shit gets too shifty.

Posted by: DOMS

Quote:

Originally Posted by CowPimp

Wow, I wouldn't drop that low. Just make sure you carefully monitor your body composition so you can make a change if shit gets too shifty.

Okay, I will. Thanks CowPimp.

A question about impingement: isn't it accompanied be a loss of strength in the affected arm?

Posted by: goob

Quote:

Originally Posted by DOMS

Hey man,

I did the biking for 1-2 hours about 4 times aweek at one point too, and the fat certainly does melt away. I was doing about 22 miles each time, and it works well. Oh, and you won't lack for sleep after those days.
Have fun.

Posted by: CowPimp

Quote:

Originally Posted by DOMS

Okay, I will. Thanks CowPimp.

A question about impingement: isn't it accompanied be a loss of strength in the affected arm?

Not necessarily, no. I suppose it could if it is bad enough that you start favoring the other arm to the point where atrophy/breakdown of motor patterns results from lack of usage.

Posted by: DOMS

Quote:

Originally Posted by CowPimp

Not necessarily, no. I suppose it could if it is bad enough that you start favoring the other arm to the point where atrophy/breakdown of motor patterns results from lack of usage.

Okay, then what makes you think it's an impingement and not tendinitis? How can I tell?

Posted by: CowPimp

Quote:

Originally Posted by DOMS

Okay, then what makes you think it's an impingement and not tendinitis? How can I tell?

Impingment could be the cause of the bicep tendonitis. If you're feeling it in your shoulder, then that means it is the tendon of the long head of the bicep, which is implicated in shoulder impingment. It is one of the structures that is frequently caught between the head of your humerus and the acromion process of your scapula if your scapulohumeral rhythm is defunct, you have a weak rotator cuff, your shoulder capsule is excessively tight, or if you have an abnormally shaped acromion process.

It doesn't necessarily have to be the cause, but it is certainly a possibility. What types of movements cause the pain to flare up? Abduction? Flexion?

The classic impingment test goes as follows, though some people get in on a more random basis so it's not always accurate:

Using the arm of the side where your shoulder is bugging you, rest your hand on top of the opposite shoulder. Your elbow should be pointing almost straight ahead, though it will probably be off center a little bit. Now, keeping you hand (Or fingers at least) on the opposing shoulder, raise your elbow to that it points upward. Does this cause pain?

Posted by: DOMS

Quote:

Originally Posted by CowPimp

Using the arm of the side where your shoulder is bugging you, rest your hand on top of the opposite shoulder. Your elbow should be pointing almost straight ahead, though it will probably be off center a little bit. Now, keeping you hand (Or fingers at least) on the opposing shoulder, raise your elbow to that it points upward. Does this cause pain?

No, I feel no pain when I do this.

The only was that the doctor could create any pain was in these two movements:

1. While holding my left arm straight ahead, palm up, he was apply resistance while I tried to push upward.
2. When I reached across my body with my left arm and reaching as far as I could.

Oh, and I should add that the pain caused by number one isn't that bad and number two was almost negligible.

Posted by: CowPimp

Quote:

Originally Posted by DOMS

So did you initially notice it while lifting then? If so, what exercise(s)?

(CLICK HERE here to view the original thread with full colors/images)

Bloodied, but unbound

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