SociallyChallenged Workout Journal

[SociallyChallenged]

This is for Saturday 3/1/08 - Chest day.

Flat Bench Press:
#1/6/180
#2/4/180
#3/3/180

Shoulder is really crapping out on those.

Incline Press:
#1/6/140
#2/4/140

Weighted Dips:
#1/6/45
#2/6/45

I was going to do abs, but my abs weren't recovered from the previous workout.

Weight: 156.75

 

[SociallyChallenged]

Today's workout was for legs.

Squats:
#1/5/265
#2/5/265

Leg Press:
#1/6/380
#2/6/380

Deadlift:
#1/5/295
#2/4/295

Worked on form - it was alright.

45 Degree Calf Raises:
#1/9/450
#2/8/450

Weight: 158.5

Was going to do standing calf raises, but it felt like my bones in my foot were crushing down on my skin when I tried them. I only did one set ox 6x265.

Also, I'm realizing I'm having some problems that seem to come along with CNS fatigue. Because of this, I'm going to be taking a week off from the serious lifts. It's gonna be hard, but man, I really need it. I'm so tired and my lifts haven't improved this week, so... Rest week ftw I guess.

 

[SociallyChallenged]

Ok, long awaited update. I took the week off. I then proceeded to do several Crossfit workouts and my shoulder finally gave way under the large amount of reps involved in the workouts. I then proceeded to take a week off due to finals, which was really unstoppable and it sucked. I cut a bit, stopped cutting. My body fat is probably 11-12%, which I'm alright with right now. When I have time, I may cut to less just to get shredded. I will post pictures very soon for the final product. Thanks for readin'.

 

[bobsmith1492]

Odd, you seem more ripped in the "before" picture?

(except for your legs)

 

[KoolDrew]

Originally posted by: bobsmith1492
Odd, you seem more ripped in the "before" picture?

(except for your legs)

Being "ripped" is more about having less bodyfat than it is having lean muscle tissue. Normally people do look less "ripped" as a bulk progresses due to fat gains. That's why the OP is cutting now, to get rid of the fat and show the LBM he gained during the bulk.

 

[SociallyChallenged]

Originally posted by: bobsmith1492
Odd, you seem more ripped in the "before" picture?

(except for your legs)

Lol, KoolDrew says it pretty straight. When you bulk, you take in an excess of calories. Some of the extra energy and protein is used to build your muscles, but, as there always is with an excess of calories, fat is stored. So, usually when you bulk, you gain a fair amount of fat. I'm a pretty dominant ectomorph, so I gain much less fat when I gain, but it's much harder to gain muscle mass.

 

[SociallyChallenged]

These PT exercises are weak, but they'll get me back to where I need to be. I did the following workout today:

Lat Pull Downs:
3x20x70 lbs

Rows:
3x20xbar

Shoulder Abductions:
3x20x10 lbs

Shoulder Adductions:
3x16x10 lbs

I also did some non-weighted therapy for it. Tomrrow I may do some rotator cuff exercises since the therapist said those would be good for me to do. All in all, the therapy is good 'cause it gets me back into the flow of things, but I'm kinda sad/irritated that I can't move on to another workout plan. Oh well. Baby steps, I guess.

 

[spamsk8r]

So, no heavy squats?

 

[SociallyChallenged]

Originally posted by: spamsk8r
So, no heavy squats?

No squats at all. Only single leg leg-lifts that go about 8-10 inches off the ground for now. My legs are useless... Well, not entirely. I've found out I can run and ride a bike at this point, so I'll test those waters when I talk to my PT. She said riding the bike was ok, but running may be too abrasive atm. *Shrugs* I'm worried about losing weight though since she told me to do endurance stuff

 

[gramboh]

What injuries are you dealing with again SC? I remember reading but have forgotten.

 

[paulxcook]

Yeah what the heck happened to your legs?

 

[SociallyChallenged]

I have tendonitis in my shoulder and hip. It prevents me from don't almost all compound exercises unless it's super light and super high reps :\ Makes me sad.

 

[paulxcook]

When did this happen? You and me were neck and neck for a while on squat.

 

[paulxcook]

Your last work log post was 05/11/2008. Have you been in the gym since then?

 

[SociallyChallenged]

Originally posted by: paulxcook
Your last work log post was 05/11/2008. Have you been in the gym since then?

Haven't been at the gym due to the shoulder actually hurting. I was told by my PT to lay off a bit, ice it, and do the adductor/abductor workout with the rubber bands. So no lifting again But my hip is starting to feel enormough amounts better, so I've been cleared for lunges and squat shuffles. I'll be doing BW squats and such ASAP.

Sorry for not updating, dude. It just gets tedious typing the same thing every day.

EDIT: Oh, and also to answer your other question, bud, this happened right at the beginning of my cutting phase I'm leaning down now due to bike riding and stuff, but I've also lost some mass. I try not to think about it or I get disappointed.

 

[paulxcook]

Man that sucks. Will this get better? I don't know anything about tendonitis. If you're trying not to think about it I'll shut up.

 

[SociallyChallenged]

Originally posted by: paulxcook
Man that sucks. Will this get better? I don't know anything about tendonitis. If you're trying not to think about it I'll shut up.

Yeah, it'll get better, but tendons heal slowly. You have to be really gentle and cautious with them in therapy. I think I overworked my shoulder doing pec flies that I was assigned... *Sigh* Nah, it's all good, but I should be better in about a month - at least for my leg. And if my leg can do stuff, I can do stuff

 

[SociallyChallenged]

Alright, so today, I did squats for the first time in a while, but it was still a rehab workout.

Lots of stretching, dynamic warmup, 5 minute run.

Squats:
2x10xBW, 1x20xbar, 1x10x95, 1x10x95 front squat, 1x10x135, 1x10x115 front squat, 1x10x115

Hyperextensions:
3x20

Rotator cuff warmup/strengthening

Lunges:
3x10x40

For squats, I got up to 135, but my hips started shifting a little bit to accommodate so I figured I'd go back down. The front squats were great. My hip felt pretty good. It's nice to start putting some weight back up on the bar.

 

[paulxcook]

Hey, it's a start. I guess we're not going back to squat racing any time soon. How long til you get back to normal, any ETA?

 

[SociallyChallenged]

Originally posted by: paulxcook
Hey, it's a start. I guess we're not going back to squat racing any time soon. How long til you get back to normal, any ETA?

No real ETA. I'm just gonna push the squat weights every other day. I'm not lifting heavy at all so I highly doubt I'll run myself down. Once I get up to 200x10, I'll be pretty decent. After that, I'll have to talk to some track coaches to see what kind of lifting program I should be doing.

My shoulder is a POS though. It's gonna take longer than the hip for sure so I won't be able to do any presses for a while; but I can still do back and can still run with it. I'll have to see how it feels with sprints, but I think I can take it. Ah well. Thanks for checking in. Once we get back on track, we'll squat race

 

[paulxcook]

Originally posted by: SociallyChallenged

Originally posted by: paulxcook
Hey, it's a start. I guess we're not going back to squat racing any time soon. How long til you get back to normal, any ETA?

No real ETA. I'm just gonna push the squat weights every other day. I'm not lifting heavy at all so I highly doubt I'll run myself down. Once I get up to 200x10, I'll be pretty decent. After that, I'll have to talk to some track coaches to see what kind of lifting program I should be doing.

My shoulder is a POS though. It's gonna take longer than the hip for sure so I won't be able to do any presses for a while; but I can still do back and can still run with it. I'll have to see how it feels with sprints, but I think I can take it. Ah well. Thanks for checking in. Once we get back on track, we'll squat race

By then I'll be out of reach, bud.

 

[SociallyChallenged]

Originally posted by: paulxcook

Originally posted by: SociallyChallenged

Originally posted by: paulxcook
Hey, it's a start. I guess we're not going back to squat racing any time soon. How long til you get back to normal, any ETA?

No real ETA. I'm just gonna push the squat weights every other day. I'm not lifting heavy at all so I highly doubt I'll run myself down. Once I get up to 200x10, I'll be pretty decent. After that, I'll have to talk to some track coaches to see what kind of lifting program I should be doing.

My shoulder is a POS though. It's gonna take longer than the hip for sure so I won't be able to do any presses for a while; but I can still do back and can still run with it. I'll have to see how it feels with sprints, but I think I can take it. Ah well. Thanks for checking in. Once we get back on track, we'll squat race

By then I'll be out of reach, bud.

Oh pssscht, I still have the muscle I gained so it'll just be me reassociating myself with the squat rack regularly. I went from a 200 1RM to like 310ish beginning to finish in 10 weeks. You watch me catch you, buddy boy

 

[rogue1979]

Better be careful on the creatine. It has been proven in several studies that liver and/or kidney damage can be caused by too much creatine as the body tries to metabolize it.

 

[spamsk8r]

Originally posted by: rogue1979
Better be careful on the creatine. It has been proven in several studies that liver and/or kidney damage can be caused by too much creatine as the body tries to metabolize it.

Creatine is one of the safest supplements available. It's created by the body, and utilized by the muscles. I would like to see such studies, if they exist (of which I am skeptical).

 

[SociallyChallenged]

Originally posted by: rogue1979
Better be careful on the creatine. It has been proven in several studies that liver and/or kidney damage can be caused by too much creatine as the body tries to metabolize it.

Wrong. Find a research article on it and I will commend you. Your body has a maximum for creatine and will only take in that amount. It will flush the rest out. The closest thing I've seen to "bad for you" being proven is that formaldehyde and a couple other toxins are increased (although still in minuscule levels). However, if you make sure to take in enough water, those amounts will be diluted and all research points to the fact that you'll be fine. Please research your things. Also, I'm not currently using it, although I'm thinking about taking it back up again now that I'm lifting again.

Also, today I did some shoulder work:

Lot of stretching, dynamic warm up.

Shoulder warmup and PT shoulder work (T's, W's, ski'ers, etc).

Lat Pulldowns:
1x15x80, 2x12x90.

I tried to do some incline situps, but my hip is still really sensitive on those (I injured myself doing something similar).

I also ran for 15 min. 5 at 6mph, 5 at 7mph, 5 at 8mph. My cardio has gone to crap due to the injuries. I was making it an active recovery run / light cardio. It got me way too winded.

I have some more inside/outside shoulder work to do tonight, so I'll count that in here too. Everything feels pretty good, but I know I'm gonna be sore due to the high reps and the fact that I'm getting back into it. Ah well, just gotta power through it. It's nothing compared to rhabdo