TallAndThin's Log

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Re: TallAndThin's Log

Postby TallAndThin » Mon Apr 18, 2016 8:00 pm

:x
I tried taking a few days off to let the muscle strain heal, but every time it would start feeling better I somehow found myself in the gym re-injuring it. Late last week I managed to also strain the left side, now I'm experiencing so much discomfort its painful to sit and breathe.

My wife has convinced me to take a couple of weeks off to heal. This is so sad - while I'm not strong I am in good shape. I can't figure out why I'm getting these muscle strains so early in the program. I'm hoping 2 weeks of rest will be enough and by the 1st of May will be able to start all over.

Didn't want anyone to think I just gave up and quit.
TallAndThin
 
Posts: 19
Joined: Sun Mar 20, 2016 4:44 pm

Re: TallAndThin's Log

Postby Berserker » Tue Apr 19, 2016 1:45 am

I think you started doing too many pushups too soon... you put that many pushups on top of a new style of training that is also push heavy and you're asking for trouble IMO. My shoulders would be dust if I did that many pushups, but I have existing injuries.

Just live and learn, get to a physio and rest for a while. Good luck with the recovery.
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Re: TallAndThin's Log

Postby TallAndThin » Tue Aug 09, 2016 6:05 pm

I'm back! My original plan was to take 2 weeks off to recover....but life got in the way and it ended up being about six weeks. Either way, I've been lifting weights again for the last 10 weeks just haven't gotten around to posting numbers.

I started off really light and have been trying to go slow. I'm hoping I'm not destined to repeat past mistakes. So here goes!

The program is modified from the mass gain with rotating lifts to include some more volume. I read Wendlers 5/3/1 book during my time off and liked the idea of having a "heavy" day and a volume day for each exercise so tried to incorporate that. I seem to respond better with a little extra volume so I also changed from 2x5,1xAMRAP to 3x5,1xAMRAP. Its been working well for me so far.

Stats of as of June 6

Age - 38
Weight - 172.5
BF % (via bio-impedence) - 12.2%
Height - 6.0 ft
Chest at nipple - 38.25
Arms (L/R) - 12.75 / 12.75
Neck - 13.75
Thighs - 21.5
Waist at navel - 33.0
TallAndThin
 
Posts: 19
Joined: Sun Mar 20, 2016 4:44 pm

Re: TallAndThin's Log

Postby TallAndThin » Tue Aug 09, 2016 6:05 pm

Week of June 6

*** Monday
Back Squat 95 @ 3x5, 1x20
Deadlift 135 @ 5x10
EZ Bar Curl 35 @ 3x15
Neck Harness 5 @ 4x25
Chin Ladder 1 ladder of 1/2/3

*** Tuesday
OHP 75 @ 3x5, 1x11
DB Bench 20 @ 5x10
Body Weight Dips 1x6,1x7,1x6
Chin Ladder 1 ladder of 1/2/3

*** Wednesday
10k run

*** Thursday
Deadlift 135 @ 3x5, 1x15
Back Squat 95 @ 5x10
Seated DB Curl 17.25 @ 3x15
Neck Harness 5 @ 4x25
Chin Ladder 1 ladder of 1/2/3

*** Friday
DB Bench 25 @ 3x5, 1x20
OHP 65 @ 5x10
Body Weight Dips 1x6,1x7,1x6
Chin Ladder 1 ladder of 1/2/3

*** Saturday
10k run

Frequency method pushups totaling 15 for the week
TallAndThin
 
Posts: 19
Joined: Sun Mar 20, 2016 4:44 pm

Re: TallAndThin's Log

Postby TallAndThin » Tue Aug 09, 2016 6:06 pm

Progress was steady throughout June. This is where I was at after 4 weeks

Week of July 4

*** Monday
Back Squat 135 @ 3x5, 1x20
Deadlift 150 @ 5x10
EZ Bar Curl 45 @ 3x12
Neck Harness 17.5 @ 4x25
Chin Ladder 1 ladder of 1/2/3/4

*** Tuesday
OHP 85 @ 3x5, 1x9
DB Bench 35 @ 5x10
Weighted Dips 2.5 @ 2x10, 1x6
Chin Ladder 1 ladder of 1/2/3/4

*** Wednesday
10k run

*** Thursday
Deadlift 175 @ 3x5, 1x12
Back Squat 125 @ 5x10
Seated DB Curl 22.5 @ 1x15, 1x12, 1x10
Neck Harness 17.5 @ 4x25
Chin Ladder 1 ladder of 1/2/3/4

*** Friday
DB Bench 41.25 @ 3x5, 1x14
OHP 65 @ 3x10, 2x8
Weighted Dips 2.5 @ 2x10, 1x9
Chin Ladder 1 ladder of 1/2/3/4

*** Saturday
10k run

Frequency method pushups totaling 80 for the week
TallAndThin
 
Posts: 19
Joined: Sun Mar 20, 2016 4:44 pm

Re: TallAndThin's Log

Postby TallAndThin » Tue Aug 09, 2016 6:06 pm

Progress was slower during July, mostly because I missed a week due to a vacation. This is where I was at after approximately 8 weeks

Week of August 1

*** Monday
Back Squat 150 @ 3x5, 1x17
Deadlift 150 @ 5x10
EZ Bar Curl 45 @ 1x15, 1x12, 1x10
Neck Harness 22.5 @ 3x25, 1x15
Chin Ladder 1 ladder of 1/2/3/4/5

*** Tuesday
OHP 90 @ 3x5, 1x6
DB Bench 35 @ 5x10
Weighted Dips 7.5 @ 1x10, 1x9, 1x8
Chin Ladder 1 ladder of 1/2/3/4

*** Wednesday
10k run

*** Thursday
Deadlift 195 @ 3x5, 1x12
Back Squat 130 @ 5x10
Seated DB Curl 22.5 @ 1x15, 1x14, 1x12
Neck Harness 22.5 @ 3x25, 1x15
Chin Ladder 1 ladder of 1/2/3/4/5

*** Friday
DB Bench 45 @ 3x5, 1x13
OHP 67.5 @ 5x10
Weighted Dips 7.5 @ 2x10, 1x9
Chin Ladder 1 ladder of 1/2/3/4

*** Saturday
10k run

Frequency method pushups totaling 144 for the week
TallAndThin
 
Posts: 19
Joined: Sun Mar 20, 2016 4:44 pm

Re: TallAndThin's Log

Postby Berserker » Wed Aug 10, 2016 1:49 am

Welcome back brother!
Berserker
 
Posts: 313
Joined: Fri Aug 28, 2015 1:51 am

Re: TallAndThin's Log

Postby TallAndThin » Tue Aug 16, 2016 8:11 pm

Week of August 8

*** Monday
Back Squat 160 @ 3x5, 1x15
Deadlift 155 @ 5x10
EZ Bar Curl 45 @ 1x15, 1x12, 1x10
Neck Harness 22.5 @ 3x25, 1x20
Chin Ladder 1 ladder of 1/2/3/4/5

*** Tuesday
OHP 90 @ 3x5, 1x8
DB Bench 35 @ 5x10
Weighted Dips 7.5 @ 1x10, 1x8, 1x8
Chin Ladder 1 ladder of 1/2/3/4/5

*** Wednesday
50 minutes doing intervals on stepper @ 120 steps/min

*** Thursday
Deadlift 205 @ 3x5, 1x10
Back Squat 130 @ 5x10
Seated DB Curl 22.5 @ 2x15, 1x11
Neck Harness 22.5 @ 3x25, 1x20
Chin Ladder 1 ladder of 1/2/3/4/5

*** Friday
DB Bench 50 @ 3x5, 1x9
OHP 67.5 @ 5x10
Weighted Dips 7.5 @ 2x10, 1x9
Chin Ladder 1 ladder of 1/2/3/4/5

*** Saturday
60 minutes of 500m row intervals

Frequency method pushups totaling 160 for the week
TallAndThin
 
Posts: 19
Joined: Sun Mar 20, 2016 4:44 pm

Re: TallAndThin's Log

Postby TallAndThin » Tue Aug 23, 2016 8:52 pm

Week of Aug 15

*** Monday
Back Squat 170 @ 3x5, 1x11
Deadlift 155 @ 5x10
EZ Bar Curl 45 @ 1x15, 1x12, 1x10
Neck Harness 22.5 @ 4x25
Chin Ladder 2 ladders of 1/2/3/4/5, one ladder at the start of the workout, another ladder at the end of the workout

*** Tuesday
OHP 92.5 @ 3x5, 1x6
DB Bench 36.25 @ 5x10
Weighted Dips 10 @ 3x8
Chin Ladder 2 ladders of 1/2/3/4/5, one ladder at the start of the workout, another ladder at the end of the workout

*** Wednesday
50 minutes doing intervals on stepper @ 120 steps/min.

*** Thursday
Deadlift 205 @ 3x5, 1x13
Back Squat 130 @ 5x10
Seated DB Curl 22.5 @ 2x15, 1x11
Neck Harness 22.5 @ 4x25
Chin Ladder 2 ladders of 1/2/3/4/5, one ladder at the start of the workout, another ladder at the end of the workout

*** Friday
DB Bench 50 @ 3x5, 1x10
OHP 67.5 @ 5x10
Weighted Dips 10 @ 3X8
Chin Ladder 2 ladders of 1/2/3/4/5, one ladder at the start of the workout, another ladder at the end of the workout

*** Saturday
60 minutes of airdyne bike intervals

Frequency method pushups totaling 192 for the week
TallAndThin
 
Posts: 19
Joined: Sun Mar 20, 2016 4:44 pm

Re: TallAndThin's Log

Postby TallAndThin » Tue Aug 23, 2016 9:03 pm

I'm approaching the 12 week / 3 month mark. I honestly thought I'd see some physical differences by now. I didn't expect to look like Arnold Schwarzenegger after 3 months but I really thought I'd have some muscle definition. Can someone take a look at what I'm doing and eating and give some suggestions? And maybe its just "be patient."

Routine -
Mon - Back squat, deadlifts (lighter weight, lots of volume), farmers carry, neck harness, FM pushups and Ladder chin-ups
Tue - Overhead press, DB bench press (lighter weight, lots of volume), dips, FM pushups and ladder chin-ups
Wed - T-bar rows, seated DB curls, Inverted rows, FM pushups and ladder chin-ups
Thurs - Deadlifts, back squat (lighter weight, lots of volume), farmers carry, neck harness, FM pushups and ladder chin ups
Fri - DB Bench press, overhead press (lighter weight, lots of volume) dips, FM pushups and ladder chin-ups

I do 15 - 20 minutes of cardio Tues, Wed, and Friday. And about 45 - 60 minutes of cardio on Saturday. Sunday is a rest day. My wife and I also walk about 3 - 4 miles most evenings.

I'm currently eating around 3300 calores/day with the macros being around 175G protein, 105G fat, and 400G carbs. All of the food is very clean - rice, beans, oats, chicken, cottage cheese, yogurt, fish, lean cuts of pork and beef, lots of vege's. During the 3 months I only deviated from the diet once - on my birthday to have a piece of homemade cheesecake my wife made.

The weights are starting to get really heavy on squats and OHP...I anticipate needing to do a reset in the next couple of weeks. I was hoping to get a lot further before my first reset - especially since i'm not even squatting 2 plates yet....just this week I squatted my body weight and thought I was going to bust a nut in the process.

Anyway, like I said, maybe I'm just too impatient. But it seems like I'm working hard and eating right and not seeing much result. Thanks!
TallAndThin
 
Posts: 19
Joined: Sun Mar 20, 2016 4:44 pm

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