Please Scroll Down to See Forums Below Wow that's strange. Any idea what has caused it?
My Training Journal
- Thread starter ExtraMile
- Start date
Wow that's strange. Any idea what has caused it?
I'm going on a short holiday (vacation) from Saturday afternoon until Wednesday evening. My plan is to train back and tri's on Friday morning, then hit some abs and calves on Saturday morning before setting off. Training abs and calves twice a week has been working well.
Im eating myself sick on the same foods to the point where I just dont feel like eating food at all anymore. I am so sick of chicken, beef and eggs that I would rather go a day without eating then forcing them down lol. So Ive decided when I go on holiday Ill just enjoy "normal" food. Cereal, oatmeal or wholemeal toast for breakfast, if my mum makes bolognaise or chicken with pasta Ill just eat it and fit in with what everyone else is eating rather than making my own seperate meals which is what I do now. Ive tryed to take my diet with me when staying in other houses and it never works properly so I find it just better to call it time off and move on.
Ill take my protein powder with me and have a 50g shake in the morning and before bed but other than that Ill have some time off. I eat super strict 24/7 anyway so 4 days off shouldnt do much harm, I wont be binging or eating garbage. If anything the extra carbs should give me a boost for when I get back.
Im eating myself sick on the same foods to the point where I just dont feel like eating food at all anymore. I am so sick of chicken, beef and eggs that I would rather go a day without eating then forcing them down lol. So Ive decided when I go on holiday Ill just enjoy "normal" food. Cereal, oatmeal or wholemeal toast for breakfast, if my mum makes bolognaise or chicken with pasta Ill just eat it and fit in with what everyone else is eating rather than making my own seperate meals which is what I do now. Ive tryed to take my diet with me when staying in other houses and it never works properly so I find it just better to call it time off and move on.
Ill take my protein powder with me and have a 50g shake in the morning and before bed but other than that Ill have some time off. I eat super strict 24/7 anyway so 4 days off shouldnt do much harm, I wont be binging or eating garbage. If anything the extra carbs should give me a boost for when I get back.
I think that's the right attitude. Realize you aren't going have some kind of drastic negative body composition changes from eating "normally" for a few days. Especially if you keep an eye on your total caloric intake. A lot of people actually break through plateaus on cheat days/vacations etc (you probably already know this). Best not to worry about these kinds of things.
It might be worth increasing your volume on your Friday/Sat workouts, maybe toss in a few other non-back/tri exercises if you like, since I assume you won't be working out Mon-Wed.
As to my shoulder issue, I'm honestly not really sure. Haven't really played around with it much, just resigned myself to the idea that incline is a bad idea for me.
I could only speculate as to the cause. I did injure both of my shoulders a decent amount when I was 16-18ish. Something like lvl 2 sprains on both ACs and severe strain of rotator cuff. Could be somehow related to that, but I suspect not. As I recall, it's only barbell incline which has the effect on me. However, even putting my hands in the air right now in a barbell incline path makes the clicking and popping sounds in the shoulder.
It doesn't hurt at first, but if I just ignore it and power through the clicking, I've hurt my shoulder (couple days off from overhead pressing in the gym level of hurt). I remember a while back I did 3 sets of 3 reps on incline, at roughly a 3 rep max. The first set was clickity clacking etc quite a bit but didn't hurt. After the second set, I had some residual pain, sort of a muscle soreness/tightness pain. Then after the third set, which was a real grinder, significant muscle soreness/tightness pain, followed by sort of sporadic acute pain when moving the arm in seemingly random patterns. Particularly painful when I'd do a backwards windmill, where the arm sort of clicks at the top as it moves past vertical. Anyways, as I said, healed fine in few days to a week. Didn't even prevent me from benching 2 days later.
I've always been somewhat prone to shoulder injury. Could just be something related to a muscle imbalance or tightness because I do know that I'm extremely shoulder dominant. Front delts are quite large in comparison with rest of my shoulder, my military/close grip is quite high considering my bench, etc.
One other possibility I've read about sparingly is that there's some sort of bone spur in my shoulder(s) which rubs on/cuts the rotator cuff when I incline bench. Hopefully not though!
Anyways, I've gone on quite a bit, and it is your log afterall... lol
It might be worth increasing your volume on your Friday/Sat workouts, maybe toss in a few other non-back/tri exercises if you like, since I assume you won't be working out Mon-Wed.
As to my shoulder issue, I'm honestly not really sure. Haven't really played around with it much, just resigned myself to the idea that incline is a bad idea for me.
I could only speculate as to the cause. I did injure both of my shoulders a decent amount when I was 16-18ish. Something like lvl 2 sprains on both ACs and severe strain of rotator cuff. Could be somehow related to that, but I suspect not. As I recall, it's only barbell incline which has the effect on me. However, even putting my hands in the air right now in a barbell incline path makes the clicking and popping sounds in the shoulder.
It doesn't hurt at first, but if I just ignore it and power through the clicking, I've hurt my shoulder (couple days off from overhead pressing in the gym level of hurt). I remember a while back I did 3 sets of 3 reps on incline, at roughly a 3 rep max. The first set was clickity clacking etc quite a bit but didn't hurt. After the second set, I had some residual pain, sort of a muscle soreness/tightness pain. Then after the third set, which was a real grinder, significant muscle soreness/tightness pain, followed by sort of sporadic acute pain when moving the arm in seemingly random patterns. Particularly painful when I'd do a backwards windmill, where the arm sort of clicks at the top as it moves past vertical. Anyways, as I said, healed fine in few days to a week. Didn't even prevent me from benching 2 days later.
I've always been somewhat prone to shoulder injury. Could just be something related to a muscle imbalance or tightness because I do know that I'm extremely shoulder dominant. Front delts are quite large in comparison with rest of my shoulder, my military/close grip is quite high considering my bench, etc.
One other possibility I've read about sparingly is that there's some sort of bone spur in my shoulder(s) which rubs on/cuts the rotator cuff when I incline bench. Hopefully not though!
Anyways, I've gone on quite a bit, and it is your log afterall... lol
Thats strange cato, if I was you I'd be tempted to see a specialist and see if there was anything they could do.
Trained back and tri's this morning:
Deadlifts
132 x 5
176 x 5
226 x 5
275 x 5
336 x 3
3rd rep of 336 was a bit of a grinder, somehow let my weight come forward onto my toes which slowed down the top half, but once I realised and leant back the bar shot up through the lockout. Managed to keep my arch pretty good but still gotta work on it.
Shrugs
132 x 12
220 x 12
308 x 12 w/ straps
Bent Over Rows
2x6 w/ 149
4x6 w/ 143
Weighted Chins
+ 33lbs x 5 wide grip
+ 33lbs x 5 medium neutral grip
+ 33lbs x 5 curl grip
Curl Grip Pulldown
#6 x 12
#7 x 12
#8 x 8
Reverse Grip Bench
132 x 20
154 x 15
165 x 10
176 x 6?
Straight Bar Tri Extensions - 3 sets 12-15
I started doing my rev grip presses on the smith about a month ago and loved them ever since...
Trained back and tri's this morning:
Deadlifts
132 x 5
176 x 5
226 x 5
275 x 5
336 x 3
3rd rep of 336 was a bit of a grinder, somehow let my weight come forward onto my toes which slowed down the top half, but once I realised and leant back the bar shot up through the lockout. Managed to keep my arch pretty good but still gotta work on it.
Shrugs
132 x 12
220 x 12
308 x 12 w/ straps
Bent Over Rows
2x6 w/ 149
4x6 w/ 143
Weighted Chins
+ 33lbs x 5 wide grip
+ 33lbs x 5 medium neutral grip
+ 33lbs x 5 curl grip
Curl Grip Pulldown
#6 x 12
#7 x 12
#8 x 8
Reverse Grip Bench
132 x 20
154 x 15
165 x 10
176 x 6?
Straight Bar Tri Extensions - 3 sets 12-15
I started doing my rev grip presses on the smith about a month ago and loved them ever since...
Looks like the diet is starting to pay off, I thought I was noticing some size gain and I weighed 179 this morning... two weeks ago I was 174 haha. Perhaps smoothed out a tiny bit but still have top 4 abs in the morning when relaxed. Quads and chest have been improving for the last few weeks and just recently delts look a bit better.
Whenever I try to list which muscle groups I want to improve I end up listing every one so I guess Ill just say I need to get bigger over all haha.
Im also thinking of entering a powerlifting meet at the end of October. If all goes to plan and I can get my bench out of the shitter and making progress with it again I would like to squat 330, bench 264 and pull 385. The meet is like 11 weeks away and to hit those numbers I need to add 20-25lbs on each lift by then.
I was thinking I would be lifting in the 182's but I wont be complaining if I can add some more size by then and have to lift at the bottom of the 198's. At least then I can carb load without worrying about making weight lol.
I will probably just keep my training the same as it is now then 8 weeks out start peaking the big 3 lifts and start to phase out the assistance exercises. Im not looking to break any records in this meet just get some experience of lifting on stage.
Whenever I try to list which muscle groups I want to improve I end up listing every one so I guess Ill just say I need to get bigger over all haha.
Im also thinking of entering a powerlifting meet at the end of October. If all goes to plan and I can get my bench out of the shitter and making progress with it again I would like to squat 330, bench 264 and pull 385. The meet is like 11 weeks away and to hit those numbers I need to add 20-25lbs on each lift by then.
I was thinking I would be lifting in the 182's but I wont be complaining if I can add some more size by then and have to lift at the bottom of the 198's. At least then I can carb load without worrying about making weight lol.
I will probably just keep my training the same as it is now then 8 weeks out start peaking the big 3 lifts and start to phase out the assistance exercises. Im not looking to break any records in this meet just get some experience of lifting on stage.
Well I remember Reading a famous powerlifter saying you don't have to be strong to compete, you compete to get strong. Or something like that.
But no one wants to compete infront of everyone when they are weak as shit lol.
Anyway I'm back from holidays, had a good time and a break from the diet was nice, although by the end I had started to smooth out and soften from the primarily carb based diet lol. But I'll just reset to my base diet for a few days and do some extra cardio and within a week or so I should tighten back up and be and ready to start eating how I was before the holiday.
However, I sliced the bottom of my foot open pretty deep on a slate rock when we were swimming in a lake up in some slate mountains, we were jumping off the rocks into the water and I cut it quite badly. I can't put any pressure on my foot right now so I'm not sure how training and cardio will work out. Felt good to finally have a holiday where I could swim/walk around in just shorts and know I had a better body than everyone else at the lake haha. Never experienced that before.
I was planning on doing legs today, pressing tomorrow then just upper back and lats (no deads) on Saturday but with the foot issue I'm not sure what I can do.
But no one wants to compete infront of everyone when they are weak as shit lol.
Anyway I'm back from holidays, had a good time and a break from the diet was nice, although by the end I had started to smooth out and soften from the primarily carb based diet lol. But I'll just reset to my base diet for a few days and do some extra cardio and within a week or so I should tighten back up and be and ready to start eating how I was before the holiday.
However, I sliced the bottom of my foot open pretty deep on a slate rock when we were swimming in a lake up in some slate mountains, we were jumping off the rocks into the water and I cut it quite badly. I can't put any pressure on my foot right now so I'm not sure how training and cardio will work out. Felt good to finally have a holiday where I could swim/walk around in just shorts and know I had a better body than everyone else at the lake haha. Never experienced that before.
I was planning on doing legs today, pressing tomorrow then just upper back and lats (no deads) on Saturday but with the foot issue I'm not sure what I can do.
