DrBones' Training Journal Part 2

[DrBones]

OK..
I've just finished taking a two week break as proposed by CoolColJ, and today was my first day back in the gym other than 3 days i went in the last two week to do a little cardio.

Anyways, I've decided I'm going to do a mini-bulk which will last from today(dec 16th 2002) up until February 1st 2003, at which point I will access my body fat levels and decide weather or not another month of bulking will be detrimental to me dropping down to 10% BF by summer.

I hopped on the scale today at the gym after taking two weeks off, and having a sub par diet,(by sub par I mean high fat intake), and managed to weigh in at 197 lbs @ 5'10. This is roughly 9 lbs more than I was weighing 2 weeks and 2 days ago. I'm going to assume the majority of that weight is water weight, and maybe a lb or so of fat... hopefully I gained a little muscle with all the recovery time.

Bad news last night... we opened a new office at work and my boss bet me a couldn't do a verticle pushup... I managed to do 2, but on my second one I REALLY fucked up my rotator cuff... since this has happened so many times in the past I've managed to have it recovered enough to do my workout today without any pain... I was very relieved.

My routine for the next 3 weeks, once again suggested by CoolColJ, was to do a full body routine 3x a week. Following this perdio I will be switching back either to my old routine...which I was really enjoying, or a variation of the 5x5.

Anyways, I don't want to bore people too much.. so please let me know if you'd like me to continue keeping you posted on my progress.

Here was today's routine.. I reduced most of my weights to let my body get used to working out again.

December 16/02

Squats ATF
Warmup
1x5x185
1x5x205
1x5x215

Flat Barbell Bench
Warmup
3x8x185 <-- SO EASY, even with my shoulder

Bent Over Rows
1x8x155 <-- New PR
2x7x155

Close grip pull ups
1x8xbodyweight
1x4xbodyweight <--- TERRIBLE
1x3xbodyweight <-- Super terrible

Dips
1x8xbodyweight
1x8xbodyweight+35 <-- New PR
1x4xbodyweight+35

Seated Calf Raises
3x10x140 <-- Pretty sure this is a NEW PR... DAMN IT BURNED!

Dumbell Military Press
1x35x10
1x60x8
1x60x4 <--- AWEFUL boooo

20 Minutes very low intensity cardio

 

[jeremys]

haha @ the pushup. hope you're all fine and good within the week.

good luck

 

[DrBones]

Believe it or not, I'm already almost better... I've messed up my rotator so many times.. I pretty much have it down to a science on how to make it feel better REALLY fast....
I actually think its more of a tendon impingement problem and I flared up the bicep tendon and maybe a couple others really badly...
Oh well... I'll live to lift another day... The biggest test was the weighted dips... 0 pain.... I could tell there was a wee bit of weekness... but that should subside by wednesday i hope...
Gotta put lots of polar ice on it, and use the hot tub as much as possible
Thanks

 

[DrBones]

I don't plan on posting what I eat everyday... but just wanted to see if you guys think what I ate consisted of enough calories.. and seems like a clean enough bulking diet.

830am - 2 slices roast beef
-Homemade weightgainer shake
2 packets regular instant oatmeal
2 whole eggs
5 heaping tablespoons protein/carb mix
600ml 1% milk
1 cup water
5g creatine

10:30 - orange

11:30 - Chicken breast sandwhich
100g+ Roasted chicken breast
3 slices light provelone cheese
lettuce and whole wheat bun

12:45pm - 4"x3" piece of meat and cheese lasagne

4:00pm - 3 slices roast beef

5:30pm - Small Quiznos Honey bacon club

6:15 100g peanuts

6:30 - 1 large Chicken breast
1 half tomatoe with parmezan cheese

9:45 - 3 slices roast beef




Does this look like enough food? I'm just under 200 lbs... I'm trying to bulk to somewhere between 205 and 210 (210 tops.. thats heavy for me)

 

[Tinfish]

I am going through a shoulder impingement right now as well. it sux. cant do any abduction movement or any external rotations. sux cuz i am in mid cycle.

advil, ice packs and rest i guess

good luck

 

[DrBones]

Actually, even though I hurt my rotator pretty badly on Sunday night... I've been doing everything I can to rehab it as fast as possible... it still feels a little tender and week... but its coming around very quickly... I have a deep tissue massage today prior to my workout... Hopefully it feels great when I hit the weights...
Tinfish: you should read the post about soar elbow or something like that from the last couple of days... Zygamail went over how anti-inflamatories and ice will actually prolong your healing period.
I took quite a few anit-inflamatories the first day but have completely cut myself off from them since I read that post...
Stretch your brains out and do a ton of active recovery, if you can afford it, hit up a deep tissue massage therapist.. they are great at breaking down any scar tissue off your muscles and tendons.. it REALLY helped me..
Thanks

 

[DrBones]

Today was Day 2 of 9 my days of fully body workouts...
I fucking love em! I wish they wouldn't induce overtraining.. I havn't worked out like this since 1998. These full body routines just make me sweat like a pig... I'm SURE they burn a TON of calories... Anyways.. heres what I did today

Leg press
Warmup
3x8x450 <-- Havnt done leg presses in a while, I got a nice burn

Incline Bench Press (roughly 40 degrees)
Warmup
1x8x185
2x7x165

Standing Calf Raises (almost blacked out doing these.. wierd)
1x12x430
1x10x430
1x11x430

Wide Grip Chins
1x8xbodyweight
1x4xbodyweight <-- Way shittier than usual
1x3xbodyweight <-- Way shittier than usual

Standing Barbell Curls (45 second rest between sets)
1x6x85
1x6x75
1x6x65

Skullcrushers
1x10x85
1x8x100
1x6x100

Lateral Side raises (pully system)
1x7x20 <-- Right Rotator a little tendor so I dropped the weight
1x10x15


I didnt do any cardio today as I was quite rushed... Excellent workout tho... Went home and poured a crazy shake down my throat... oats, protein, bannanas, peanut butter... Yumm..

 

[DrBones]

Friday Dec 20/02

I had issues walking on my right calf today from last workout.. so I decided to leave my calfs alone.... also, my biceps were a wee bit tendor from wed too.. so decided not to give them any focus today
Today is day 3 of my 9 full body routines.. heres how it went


Deadlifts off the rack (bar about 3 inches below the knees)
135x8
225x5
315x5
335x5 <-- New PR... Very easy but hard on the hands
315x5 <-- Nice 10 second hold on lockout on last rep

Incline Dumbell Flies
15x a million (warmup)
40x12
50x10

Dumbell Pullovers
100x8
100x7

Stiff Legged Deadlifts (first time ever...went light and for form)
3x15x135 <-- gotta get the hang of it.. very easy.. but dont want to hurt myself

Leg Extensions
2x12x100 <-- Very slow tempo with a 3 second hold at top

Hammerstregth Shoulder Press
3x10x180

Rope cable tricep pressdowns
10xstack (shitty machine.... have no idea how much weight)
8xstack strip set (went from the stack down to one plate.. failure on every setting... this created a deadly pump)

I think that was it for yesterday... will keep posting my progress...