About that time I (nutrition)

Triple Threat · 09-05-2006, 07:29 PM

Quote:

Originally Posted by Double D

A month off who wouldve thought it would kill my gains that much.

A month off plus an injury. It does come back. Been there, done that. Good luck and don't rush it too much or you'll just have another setback.

Double D · 09-05-2006, 08:34 PM

TT- Thanks bud. i appreciate all the support right now.

FrankT · 09-05-2006, 09:39 PM

So I read, through the last couple pages.

Is it your rotator that is hurt, or your actual deltoid?

Several years ago, I fucked up my right rotator cuff. Yet I was too young and dumb and just kept working out with it. Got so bad that I eventually could barely lift it. Finally took a while off and it got a little better.
Took a good year for it to fully recover though.

It's tough, but as long as you warm up well, you should be fine.

Double D · 09-07-2006, 05:19 PM

I have actually went through some therapy for it and all is fine now. It was my rotator.

Lately I havent been able to get my ass in the gym because I have been going through some serious personal problems. I today finally got my life back together and I am ready to roll again. Lets get this shit started.

Double D · 09-09-2006, 03:37 PM

Tommorow's scheledule:

Pullups-3xfailure
1-arm Rows-3x10
Deadlift-4x10
Bar Curls-3x10
Altnernating Curls-2x10

Workout is at 9 tommorow morning. I am ready to get serious again!

fufu · 09-09-2006, 08:34 PM

Woohoo, back to the gym.

Double D · 09-09-2006, 08:35 PM

Gotta love it. I am so excited. Feels like an old friend is coming back! My first thing I need to do however is buy a squat rack. I am hurting here.

Double D · 09-10-2006, 04:26 PM

Got called into work today early so i didnt get a chance to hit the weights. That always pisses me off. Oh well guess I will hit her hard tommorow.

Double D · 09-11-2006, 04:41 PM

Well I had a pretty decent workout today, considering its one of my first workouts back since I did the rehab on my shoulder.

Pullups-3x 18, 16,12 (good negatives)
1-Arm Rows-3x10 with 90lbs. (pretty easy, nice and slow on the way down)
Deadlift-4x first set with 345 went 8 times
second set 370 went 5 times
3rd set 380 went 4 times
last set 410 for 1 weak ass rep.
Shrugs-3x10 with 225

I sure do hate starting back. Deads felt pretty good, other than that everything else felt kinda weak. It will come with time.

Weighed 210.3 today, damn fatass I am.

Double D · 09-11-2006, 04:46 PM

After the comment about being a fat ass I have ate the following today:

11:00 am- Breakfast 2 scoops whey and 1 cup skim milk

12:30pm- 8 ounces steak, 1 and 1/2 potato, 2 cups of brocolli (this meal is post workout)

2:30pm- 2 scoops whey 1 cup of milk

5:15pm- 8 ounces steak, 1 potato, and 1 cup brocolli

Stuffed right now. I will probably have a can of tuna at about midnight and before that some more whey. Just didnt bring all that much to eat to work.

Double D · 09-14-2006, 12:09 AM

Well heres my crappy bench day, I need to get some time in before I can resume my prior strength, but dammit its getting frustrating.

Incline-4 sets
195lbs at 10 reps (Pretty easy)
205lbs at 8 reps
215lbs at 7 reps
225 at 5 reps
Bench-3 sets
215 at 10 reps
225 at 6 reps (I dont know what happened, but I really feel off)
235 at 3 reps (wow was that aweful, I was super pissed)
Shoulder Press-3 sets
115lbs. at 10 reps (really easy, but watching the shoulder, little sore)
135lbs for the next 2 sets at 10 reps (pretty rough)
Side Raises-3 sets
35lb DB's for 10 reps on all 3 sets

WO time-55 minutes

Shoulder is kinda sore, but not painful. I think I will be more careful next time.

Weighed 208lbs. today, still look pretty lean.

Double D · 09-14-2006, 11:06 PM

No workout today. I am currently working midnights so I am trying to get my sleep in order. However did eat like a pig tonight. My wife made nachos, and her nachoes are so good. I always add a ton of chicken, so I ate atleast 2 breasts. Plus some salsa, cheese, and some refried beans (I know not good, but sometimes I gotta eat something bad).

Weighed 207.4 today. Have been drinking over a gallon of water a day.
Got legs tommorow, wish me luck.

Double D · 09-15-2006, 11:29 PM

Weighed 208.7 today. Dont know whats up, but I think I had better cut back on the grub a bit. How ever have been getting stronger again. I have been having some personal problems so today I decided to put all of that first and skip my workout. I am hoping to get back to it tommorow, but we will see. I have to put my family first on this one.

Double D · 09-16-2006, 02:31 AM

Plan on starting this Monday

day1-Back/Delts
Deadlift-4x5
Bent Over Rows-3x5
Pullups-3x5
1-arm rows-3x5
Military press-3x5
Side raises-2x6
upright rows-2x6

Day2-Quads/Tris
Squats-4x5
Extensions-2x10
Lunges-3x20
CG Bench-2x5
Skulls-2x5
superset
French Press-2x5

Day3-off

Day4-Hams/Traps/Calves
SLDL-4x5
Leg Curls-3x5
Shrugs-4x5
Farmers Walk-3xfailure
Calve extension-3x30
Donkey Calves Raises-3x30

Day5-Chest/Abs
Bench-5x5
Incline-3x5
Butterflies-2x10
Pushups-1xfailure
Decline crunches-5x25

Days 6 and 7 off

Any comments or suggestions? Everything looks ok to me, only problem I am going to have is finding a squat rack to buy before squat day. A piece of mine has broken off a month ago and I havent really lifted since. As well advertised hurt shoulder.

fufu · 09-16-2006, 10:40 AM

Looks like your program is more body part oriented. I've been training more movement oriented which has working great for me. Whatever works for you though, go for it. Day 1 looks pretty high volume at higher intensities, careful there.

Triple Threat · 09-16-2006, 10:52 AM

The one thing that I don't like is doing squats the day after doing deads. I couldn't handle it, but if you can, great. Good luck with it. Is your softball season done yet?

Double D · 09-20-2006, 03:34 AM

Well softball season is pretty much done, but we have some tournaments here and there. I have one this Saturday in St.Louis.

Yeah I thought about it and I am not squatting after deads. To much emphasis on the lower back.

I have worked out since, but no time to post.

Double D · 09-20-2006, 03:36 AM

Quote:

Originally Posted by fufu

Looks like your program is more body part oriented. I've been training more movement oriented which has working great for me. Whatever works for you though, go for it. Day 1 looks pretty high volume at higher intensities, careful there.

High volume and intensities have worked for me for years. But yeah thanks for the heads up. I appreciate it.

Double D · 09-23-2006, 08:33 AM

Playing in a softball tourny today. Gotta work at this shit hole before I go though. Hopefully my team can keep us outa the losers bracket until I get there.

So I squatted for the first time in a while and have lost a ton of strength. I think I maybe able to max out more on my bench than my squat. I am not to worried about it, I know it will come with time. But for now this sucks.

fufu · 09-23-2006, 10:18 AM

You should bounce back quick. If I remember correctly, Kelju took 2 months off completely and lost 20 lbs and now he is breaking PR's after a month-ish.

Double D · 09-24-2006, 08:07 AM

Thanks for the encouragement. Cant wait to get there. For now this is embarrasing! I am currently pressing off of my heels. Feels kinda odd. I have always squatted that way because thats how I was taught 10 years ago.

Double D · 09-24-2006, 10:35 AM

Weighed in today at 208. BF is hovering around 14%. I am sure I will probably get it up to 18 or so befrore the winter is over, just because I am going to try to put on some serious size this winter. I want to reach 220lbs.!

Double D · 09-24-2006, 10:37 AM

My goals for the winter
Bench-360
Squat-400
Dead-500

Current:
Bench-315
Squat-I just started again
Dead-Around 450

I think those are some pretty reasonable goals. I want to start the Bill Star program in about 2 weeks. As of now I am trying to get back into the routine because of the month layoff from my shoulder.

Bakerboy · 09-24-2006, 12:15 PM

Good luck with your new goals. I look forward to seeing how you set up you new program.

Double D · 09-24-2006, 12:23 PM

I was thinking of doing the Bill Starr 5x5 program, but I am not sure yet. I want something to really build strength. I have never really lifted for strength, but more for size.

Stewart20 · 09-24-2006, 12:39 PM

Quote:

Originally Posted by Double D

I was thinking of doing the Bill Starr 5x5 program, but I am not sure yet. I want something to really build strength. I have never really lifted for strength, but more for size.

I tried the 5x5 program earlier this year, and I actually found it gave me more size than strength for some reason. It is a very taxing program for a natural lifter who has other responsibilities in life other than just lifting, eating and sleeping, like a job and stuff. Squatting heavy for multiple sets 3 times a week is rough, and the day 2 squats and deadlifts on the same day is super brutal.

If you want strength by the end of the year, do a westside or a westside type routine, your strength will DEFINITELY go up. Have you ever tried westside? (forgive me if you have, I really haven't read through your journal)

Double D · 09-24-2006, 12:42 PM

Stewart-No I have never heard of it. Got a link to it. I really havent ever tried anything for strength, ever. I have been more into bodybuilding than anything. I got to thinkin after 11 or so years of lifting and my bench isnt around 400+ pounds I need to rethink somethings.

Stewart20 · 09-24-2006, 03:10 PM

Quote:

Originally Posted by Double D

Stewart-No I have never heard of it. Got a link to it. I really havent ever tried anything for strength, ever. I have been more into bodybuilding than anything. I got to thinkin after 11 or so years of lifting and my bench isnt around 400+ pounds I need to rethink somethings.

thats funny you say that, I feel the same way, after all the time I put in lifting, it's pathetic where my numbers are, sure they are good, don't get me wrong, but it goes to show how much fooling around and not having a plan can really affect you.

as for westside, just do a google search for it and you will find oodles of stuff on it. it is a cool program if you want to gain strength. if you don't want to read about it, let me know, I can give you a good plan to start with it, I have done lots of different westside style routines, so I can point you in the ri

09-05-2006, 08:34 PM	#152
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	TT- Thanks bud. i appreciate all the support right now.
	www.crossfit.com

09-05-2006, 09:39 PM	#153
FrankT Member Join Date: Aug 2006 Posts: 235	So I read, through the last couple pages. Is it your rotator that is hurt, or your actual deltoid? Several years ago, I fucked up my right rotator cuff. Yet I was too young and dumb and just kept working out with it. Got so bad that I eventually could barely lift it. Finally took a while off and it got a little better. Took a good year for it to fully recover though. It's tough, but as long as you warm up well, you should be fine.
FrankT Member Join Date: Aug 2006 Posts: 235

09-07-2006, 05:19 PM	#154
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	I have actually went through some therapy for it and all is fine now. It was my rotator. Lately I havent been able to get my ass in the gym because I have been going through some serious personal problems. I today finally got my life back together and I am ready to roll again. Lets get this shit started.
	www.crossfit.com

09-09-2006, 03:37 PM	#155
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	Tommorow's scheledule: Pullups-3xfailure 1-arm Rows-3x10 Deadlift-4x10 Bar Curls-3x10 Altnernating Curls-2x10 Workout is at 9 tommorow morning. I am ready to get serious again!
	www.crossfit.com

09-09-2006, 08:34 PM	#156
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,634 Photos: 3	Woohoo, back to the gym.
	fufu's 1337 Journal Your diet will set you free.

09-09-2006, 08:35 PM	#157
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	Gotta love it. I am so excited. Feels like an old friend is coming back! My first thing I need to do however is buy a squat rack. I am hurting here.
	www.crossfit.com

09-10-2006, 04:26 PM	#158
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	Got called into work today early so i didnt get a chance to hit the weights. That always pisses me off. Oh well guess I will hit her hard tommorow.
	www.crossfit.com

09-11-2006, 04:41 PM	#159
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	Well I had a pretty decent workout today, considering its one of my first workouts back since I did the rehab on my shoulder. Pullups-3x 18, 16,12 (good negatives) 1-Arm Rows-3x10 with 90lbs. (pretty easy, nice and slow on the way down) Deadlift-4x first set with 345 went 8 times second set 370 went 5 times 3rd set 380 went 4 times last set 410 for 1 weak ass rep. Shrugs-3x10 with 225 I sure do hate starting back. Deads felt pretty good, other than that everything else felt kinda weak. It will come with time. Weighed 210.3 today, damn fatass I am.
	www.crossfit.com

09-11-2006, 04:46 PM	#160
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	After the comment about being a fat ass I have ate the following today: 11:00 am- Breakfast 2 scoops whey and 1 cup skim milk 12:30pm- 8 ounces steak, 1 and 1/2 potato, 2 cups of brocolli (this meal is post workout) 2:30pm- 2 scoops whey 1 cup of milk 5:15pm- 8 ounces steak, 1 potato, and 1 cup brocolli Stuffed right now. I will probably have a can of tuna at about midnight and before that some more whey. Just didnt bring all that much to eat to work.
	www.crossfit.com

09-14-2006, 12:09 AM	#161
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	Well heres my crappy bench day, I need to get some time in before I can resume my prior strength, but dammit its getting frustrating. Incline-4 sets 195lbs at 10 reps (Pretty easy) 205lbs at 8 reps 215lbs at 7 reps 225 at 5 reps Bench-3 sets 215 at 10 reps 225 at 6 reps (I dont know what happened, but I really feel off) 235 at 3 reps (wow was that aweful, I was super pissed) Shoulder Press-3 sets 115lbs. at 10 reps (really easy, but watching the shoulder, little sore) 135lbs for the next 2 sets at 10 reps (pretty rough) Side Raises-3 sets 35lb DB's for 10 reps on all 3 sets WO time-55 minutes Shoulder is kinda sore, but not painful. I think I will be more careful next time. Weighed 208lbs. today, still look pretty lean.
	www.crossfit.com

09-14-2006, 11:06 PM	#162
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	No workout today. I am currently working midnights so I am trying to get my sleep in order. However did eat like a pig tonight. My wife made nachos, and her nachoes are so good. I always add a ton of chicken, so I ate atleast 2 breasts. Plus some salsa, cheese, and some refried beans (I know not good, but sometimes I gotta eat something bad). Weighed 207.4 today. Have been drinking over a gallon of water a day. Got legs tommorow, wish me luck.
	www.crossfit.com

09-15-2006, 11:29 PM	#163
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	Weighed 208.7 today. Dont know whats up, but I think I had better cut back on the grub a bit. How ever have been getting stronger again. I have been having some personal problems so today I decided to put all of that first and skip my workout. I am hoping to get back to it tommorow, but we will see. I have to put my family first on this one.
	www.crossfit.com

09-16-2006, 02:31 AM	#164
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	Plan on starting this Monday day1-Back/Delts Deadlift-4x5 Bent Over Rows-3x5 Pullups-3x5 1-arm rows-3x5 Military press-3x5 Side raises-2x6 upright rows-2x6 Day2-Quads/Tris Squats-4x5 Extensions-2x10 Lunges-3x20 CG Bench-2x5 Skulls-2x5 superset French Press-2x5 Day3-off Day4-Hams/Traps/Calves SLDL-4x5 Leg Curls-3x5 Shrugs-4x5 Farmers Walk-3xfailure Calve extension-3x30 Donkey Calves Raises-3x30 Day5-Chest/Abs Bench-5x5 Incline-3x5 Butterflies-2x10 Pushups-1xfailure Decline crunches-5x25 Days 6 and 7 off Any comments or suggestions? Everything looks ok to me, only problem I am going to have is finding a squat rack to buy before squat day. A piece of mine has broken off a month ago and I havent really lifted since. As well advertised hurt shoulder.
	www.crossfit.com

09-16-2006, 10:40 AM	#165
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,634 Photos: 3	Looks like your program is more body part oriented. I've been training more movement oriented which has working great for me. Whatever works for you though, go for it. Day 1 looks pretty high volume at higher intensities, careful there.
	fufu's 1337 Journal Your diet will set you free.

09-16-2006, 10:52 AM	#166
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,297 Photos: 4	The one thing that I don't like is doing squats the day after doing deads. I couldn't handle it, but if you can, great. Good luck with it. Is your softball season done yet?

09-20-2006, 03:34 AM	#167
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	Well softball season is pretty much done, but we have some tournaments here and there. I have one this Saturday in St.Louis. Yeah I thought about it and I am not squatting after deads. To much emphasis on the lower back. I have worked out since, but no time to post.
	www.crossfit.com

09-23-2006, 08:33 AM	#169
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	Playing in a softball tourny today. Gotta work at this shit hole before I go though. Hopefully my team can keep us outa the losers bracket until I get there. So I squatted for the first time in a while and have lost a ton of strength. I think I maybe able to max out more on my bench than my squat. I am not to worried about it, I know it will come with time. But for now this sucks.
	www.crossfit.com

09-23-2006, 10:18 AM	#170
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,634 Photos: 3	You should bounce back quick. If I remember correctly, Kelju took 2 months off completely and lost 20 lbs and now he is breaking PR's after a month-ish.
	fufu's 1337 Journal Your diet will set you free.

09-24-2006, 08:07 AM	#171
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	Thanks for the encouragement. Cant wait to get there. For now this is embarrasing! I am currently pressing off of my heels. Feels kinda odd. I have always squatted that way because thats how I was taught 10 years ago.
	www.crossfit.com

09-24-2006, 10:35 AM	#172
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	Weighed in today at 208. BF is hovering around 14%. I am sure I will probably get it up to 18 or so befrore the winter is over, just because I am going to try to put on some serious size this winter. I want to reach 220lbs.!
	www.crossfit.com

09-24-2006, 10:37 AM	#173
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	My goals for the winter Bench-360 Squat-400 Dead-500 Current: Bench-315 Squat-I just started again Dead-Around 450 I think those are some pretty reasonable goals. I want to start the Bill Star program in about 2 weeks. As of now I am trying to get back into the routine because of the month layoff from my shoulder.
	www.crossfit.com

09-24-2006, 12:15 PM	#174
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Good luck with your new goals. I look forward to seeing how you set up you new program.
	No strength within, no respect without - Kasmiri Proverb

09-24-2006, 12:23 PM	#175
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	I was thinking of doing the Bill Starr 5x5 program, but I am not sure yet. I want something to really build strength. I have never really lifted for strength, but more for size.
	www.crossfit.com

09-24-2006, 12:42 PM	#177
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,850	Stewart-No I have never heard of it. Got a link to it. I really havent ever tried anything for strength, ever. I have been more into bodybuilding than anything. I got to thinkin after 11 or so years of lifting and my bench isnt around 400+ pounds I need to rethink somethings.
	www.crossfit.com