View Full Version : Facing what consumes you...
The Background:
5’7”
Aug. ’05: 140-145 lbs.
July ’06: 175
Now (January): 170
I got into serious lifting and eating in August of ’05. I gained about 30 pounds by the next summer, but also started experiencing significant elbow pain. I went to the campus health center and they (naturally) misdiagnosed me with tendonitis. Months of on-and-off again lifting and elbow pain really stalled me for the next four or five months. At the end of the semester, my wife and I have moved in with my parents while I wait to go off to further graduate school.
I got online with my new-found free time and found out that my elbows are afflicted with cubital tunnel syndrome. It looks like it was caused by my 30 year habit of sleeping with my arms over my head and elbows bent. Lifting probably exacerbated it.
After a week of sleeping with my arms down, I immediately felt better. I started lifting again, slowly and lightly. I’m still using elbow braces, icing them, and I’ll probably start an Ibuprofen regimen to treat the inflammation.
I’m just now getting back to full workouts (though with limited sets). I’ve lost a lot of strength and gained quite a bit of fat. The battle will be tough, uphill all the way. And I wouldn’t have it any other way.
This Log:
Basically, in addition to tracking numbers and such, I’ll mention the occasional bit of diet concerns or random observations, life lessons, and pedantic pedagogy. Right.
I’ve lost out on a lot of time, and have a lot of work to do to get back to where I was, and even more to get in the vicinity of where I want to be (not that I’ll ever settle).
…and miles to go before I sleep…
TheNaturalG
01-15-07, 9:36 pm
Best of luck to you bro. Don't let the injuries get to you. It can suck coming back from injuries and getting back to where you used to be. If I were you I would wrap my elbows with neoprene sleeves when working out and not do exercises that put alot of strain on them like skullcrushers.
Day 1: Monday, Jan. 15
Started my first day at the job I'll be working until I go off to school: butt monkey for a general labor company. I'll mostly be on crews cleaning and inspecting factory smokestacks and boilers. Today was slinging iron castings on to a conveyor belt. Man, those things aren't heavy at first, but after awhile? Yup. The lifting helps.
Got home to do chest & abs
Bench: 2 warm up sets, 175 x 12, 175 x 6. I just hit a dead end on that second set
Incline Press: 135 x 12, x 12
Incline Flyes: 40 x 12, x 13
Pushups: 2 sets to failure (I don't really count)
For abs, I did three sets of the following: crunches on the bench with a 25 lb. plate across my chest for around 20 or 30 reps, and immediately go to the "Ab Lounge" to failure. I guess it's sort of a drop set for abs. It fries 'em, so it works.
Evaniel
01-16-07, 10:39 pm
Day 2: Tueday, 1/16/06
Started off the day with 40 minutes on the treadmill. Drove up to the house my wife and I are trying to sell, and got to dig the driveway and sidewalk out from under a foot of snow. Between that and yesterday's iron castings, I think deadlifts are out of the question.
So, today's weightlifting:
Bent-Over Bar Rows: 2 warm up sets, and 165 x 12, 185 x 8
Pull ups & Reverse grip pull ups: Ugh. I need to get a bar for across a doorway, 'cuz the one I'm using kinda balances on a hook. It sucks.
Seated Pulley Rows: 100 x 12, 120 x 10
DB Rows: 75 x 12, 85 x 8
2 Calf Exercises for 2 sets a piece.
The elbows have been getting better. I still feel pinches every now and then. Icing 'em up tonight. Tomorrow: the joy of shoulders, and diet frustrations.
That settles it: I'm a moron. After Monday's iron castings and Tuesday's snow shoveling, you'd think I'd be extra careful about my lower back. Not this idiot!
Standing Military Presses: 95 x 15, 115 x 12, 120 x 5
D.B. Side Laterals: 30 x 12...and then:
As I set the dumbbells on the floor--not the bench, the FLOOR--without using my knees, I felt a stab in my left lower back. I hobbled upstairs and yeah, my lower back's tweaked. It feels better now, but I'm gonna have to be extra careful the next few days or so. Depending on how I feel by Friday, I might skip leg day, as much as that burns. I think arm day tomorrow should be fine; I'll just go light on the weight and rely on seated exercises.
The pains in the ass never cease.
That settles it: I'm a moron. After Monday's iron castings and Tuesday's snow shoveling, you'd think I'd be extra careful about my lower back. Not this idiot!
Standing Military Presses: 95 x 15, 115 x 12, 120 x 5
D.B. Side Laterals: 30 x 12...and then:
As I set the dumbbells on the floor--not the bench, the FLOOR--without using my knees, I felt a stab in my left lower back. I hobbled upstairs and yeah, my lower back's tweaked. It feels better now, but I'm gonna have to be extra careful the next few days or so. Depending on how I feel by Friday, I might skip leg day, as much as that burns. I think arm day tomorrow should be fine; I'll just go light on the weight and rely on seated exercises.
The pains in the ass never cease.
next time in that same scenario hit seated presses instead , alot less strain on that back.
ps- tried ultrasound on those elbows? also try eccentric pushdowns.
Pokoritel
01-18-07, 1:43 pm
Wow good luck bro. Remember life isnt about just getting through or getting it easy because thats no life at all. Life is all about whether or not you can get back up when you get knocked down. Remeber we are all animals and in this together, so never give up and keep push in. Strength and Honor
Thanks for the sentiments and advice. Woke up this morning feeling a lot better but still tweaked. I'm thinking I should be fine by Monday (I hope). I'm gonna slug it out today (bi's/tri's/forearms) and see how it feels. Three days of rest ought to do the trick.
Evaniel
01-18-07, 11:46 pm
Supersetted bi's with tri's today, threw in some forearms at the end. Still getting into the swing of things and such.
EZ Bar Curls: Bar (no idea what it weighs) +60 x 12, +70 x 12, +75 x 10
Close Grip Bench: 135 x 12, 150 x 12, 150 x 8
Preacher DB Curl: 20 x 10, x 12
Cable Pushdown: 50 x 12, x 12
Alt DB curls: 30 x 12, 35 x 10
I tried supersetting the alternating DB's with behind the neck extensions, but my elbows screamed at me for that on the first set, so the second set I just did another set of Cable Pushdowns. I gotta find a way to accomodate my elbows while doing tris. CG bench and pushdowns were fine; maybe skullcrushers will suffice as the final ingredient. I'd like to have at least three exercises per part. We'll see next week, I suppose.
2 sets of wrist curls and 2 sets of squeeze-grips thingees to failure to finish off the day.
Back is much better tonight, should be golden by Monday.
Do you want to know what Hell is? Hell is the hiccups for a half an hour, and then another 20 minute bout after you think it's over. If I ever want someone to know the true depths of helpless suffering, I'll wish them neverending hiccups. I'd rather have a goddamn bullet wound.
Not much today. Back feels much better, but I'm not gonna risk legs today. Did 35 minutes of cardio instead. Looking forward to Monday; I'm curious to see what I'm capable of now that I'm starting to shake off the ring rust.
Diet is starting to come together. Got a bunch of frozen chicken breasts, steaks, eggs, oatmeal, pasta, rice, peanut butter, and wheat bread. I'm striving for at least one egg white meal, one chicken meal, one steak meal, and one peanut butter meal a day, in addition to the home-cooked suppers I've been able to enjoy since moving back home. That's five solid food meals, and I can usually muster up enough leftovers to sneak one more decent one in there as well. Since I've been just easing back into things, I've limited the protein and creatine to post w/o shakes, but I'm going to start increasing the daily dosage: I'm not much of a first-thing-in-the-morning eater, so I'll probably start the day with a G Diesel shake and save the egg and oatmeal meal for later in the day; I'll probably also go back to having a small pre-w/o shake, and one before bed. I'll have to look into casein. I heard it's better than whey before bed because of its slow absorption rate.
That's all for now.
Chest Day.
Bench: 2 Warmup sets (95, 115), 180 x 12, 180 x 8, 165 x 8
Incline (45 degree) Bench: 135 x 12, x 10
Incline (between 45 and flat) DB flyes: 40 x 12, x 12
2 sets pushups to failure
2 supersets: weighted crunches and ab lounge
I've been steadily upping the weights I've been doing since getting back, and today, I was a bit intimidated. I've lifted more than this, but I just keep expecting the elbow to crap out on me, or my stamina to mysteriously vanish.
I should know better than to let doubt nag at me, but it does. Didn't let it get in the way today, though.
I'm gonna try to increase the first working set of my bench by five pounds each week. We'll see how it goes from there.
Hollywood
01-22-07, 5:37 pm
Keep upping the numbers if you can, dont let the fear of injury get to you, it'll only halt your progress. For the stamina, try eating a lot of complex carbs during the day, it could help more than you think.
Keep upping the numbers if you can, dont let the fear of injury get to you, it'll only halt your progress. For the stamina, try eating a lot of complex carbs during the day, it could help more than you think.
Thanks, Hollywood. Yeah, I'm definitely getting back into "eating" mode now that the training mode is getting back online.
Today opened with a shake of 40g of Whey protein, 10 oz of skim milk, and 1/2 cup of oatmeal.
PW shake was 40g of whey, between 5-10g of Creatine, and 8 oz milk.
Solid Meal 1: 5 egg whites, 1 whole egg, 2 packets of instant oatmeal.
Solid Meal 2: Four slices of whole wheat toast, about 6 tablespoons of peanut butter. About 60g of protein.
Solid Meal 3: Mexican Lasagna. I don't know what's in it, but it's awesome.
Solid Meal 4 (later): Chicken Breast, Rice-a-Roni, Broccoli. I'm guessing about 25g protein, and a bit more than that for carbs.
Solid Meal 5 (later): probably hook up leftovers of the Mexican Lasagna.
I'll have one last protein shake (20g) before bed.
I'm getting at least 200, probably closer to 240 grams today.
I'm still getting used to it, but it's coming.
Tomorrow:The Wonders of Back training without pullups or pulldowns.
Sometimes, when I'm struggling with continuing on during a session, I let myself stare at those weights.
I think to myself, "What I'm doing here isn't for changing my body, it's for developing my will."
Then I think, "Maybe this will is strong enough to lift that weight there."
"Maybe this will is strong enough to shape this body."
"Maybe this will is strong enough to bend the rules of gravity holding those plates in place."
"Maybe this will can alter a predetermined trajectory set by family history of alchoholism, drug abuse, suicide, and disfunction."
"Maybe, just maybe, this will can shape my destiny."
Then I think, "Fuck 'maybe,' there's work to be done." And I smash the fuck outta those sets.
Back
Bent Over Bar Rows: 2 warmups, 185 x 10, x 10, x 10
Pull Ups (on a couple 2 by 4s that I can't wrap my hand around: 8, 7
Cable Rows: 130 x 10, x 8
DB Rows: 85 x 11, x 12
Deadlifts: 180 x 8, 195 x 8
I know I can do more for Deads, but I'm still easing into it. Just steadily getting the numbers up.
Shoulders today.
Seated Military Press 115 x 12, 120 x 7, 100 x 9
DB Side Laterals 30 x 12, 35 x 7
Bent Over DB Side Laterals 30 x 12, 35 x 12, 40 x5
I'm not sure about my form on that last one. Continuing...
Front Bar trap shrugs 185 x 12, 205 x 10, x 10, x 10
Narrow Grip Cable trap shrugs 140 x 10, x 10
Evaniel
01-25-07, 12:07 pm
What trips me up about hindsight is finding the innocuous moments that didn't seem like a big deal at the time, and realizing that they had an effect on your entire paradigm. Case in point:
I was twelve or thirteen at the time. Junior high may have possibly been the worst time in my life. I was a "scrub": one of the bottom rung, picked on, disrespected kids. I had the worst self-esteem possible. I spent a lot of time in the library during lunch and before class, because there were so few people in there that I wouldn't get picked on. I was a big reader, and my favorite was science fiction and fantasy (looking back, of course, it was probably because of the escapist elements inherent in the genres). I also like mythology.
I was flipping through a book on mythology and started reading the Norse section. I read something that kinda blew my mind, and it's stuck with me ever since. To paraphrase, it was something like this: the Norse people believed, that no matter what, the world would end, the gods would perish, and oblivion would claim everything. But that was okay. The best you could ask for was a good death. To the Norse, true nobility was found in the struggle, even if it was futile.
I thought that was pretty cool, and kinda filed it away in the back of my mind, letting it germinate. That mentality, very slowly, began swaying me. When I got out of high school, where I was a bright, if not motivated student, I began to apply it to my schooling at college, and then in other aspects of my life. I was going to go for mine, and if I failed, well...there was honor in the fight.
There isn't any better stage for this mindset than in weightlifting. It lets you live it everyday, and makes me thankful for seeing that little bit of text as a kid.
Arms
Used a different EZ bar today that I finally found in the basement. The one I used last week was free with some equipment I bought awhile ago, and it was free for a reason: it has a hollow, cheap feel to it. The one I just found is sturdy and heavier. Close grip bench came a great deal easier than I anticipated, so things are on the upswing, I hope. The elbows have been quiet lately; the only twinge I got was on the first set of hammer curls.
Supersetted yet again, skipped forearms as mine are fried from tuesday's attempt at pullups by my fingers.
EZ Bar curls: + 70 x 12, x 10, x 8
Close Grip Bench: 160 x 12, 165 x 8, 155 x 8
Alt DB Curl: 35 x 12, x 10
Cable Pushdowns: 60 x 12, 65 x 10
Hammer Curls (w/bar w/vertical grips): +50 x 12, x 8
Skull crushers (w/ above bar): +50 x 12, +60 x 12
3 supersets of weighted crunches and ab lounge
Liftbig21
01-25-07, 4:15 pm
The Background:
5’7”
Aug. ’05: 140-145 lbs.
July ’06: 175
Now (January): 170
I got into serious lifting and eating in August of ’05. I gained about 30 pounds by the next summer, but also started experiencing significant elbow pain. I went to the campus health center and they (naturally) misdiagnosed me with tendonitis. Months of on-and-off again lifting and elbow pain really stalled me for the next four or five months. At the end of the semester, my wife and I have moved in with my parents while I wait to go off to further graduate school.
I got online with my new-found free time and found out that my elbows are afflicted with cubital tunnel syndrome. It looks like it was caused by my 30 year habit of sleeping with my arms over my head and elbows bent. Lifting probably exacerbated it.
After a week of sleeping with my arms down, I immediately felt better. I started lifting again, slowly and lightly. I’m still using elbow braces, icing them, and I’ll probably start an Ibuprofen regimen to treat the inflammation.
I’m just now getting back to full workouts (though with limited sets). I’ve lost a lot of strength and gained quite a bit of fat. The battle will be tough, uphill all the way. And I wouldn’t have it any other way.
This Log:
Basically, in addition to tracking numbers and such, I’ll mention the occasional bit of diet concerns or random observations, life lessons, and pedantic pedagogy. Right.
I’ve lost out on a lot of time, and have a lot of work to do to get back to where I was, and even more to get in the vicinity of where I want to be (not that I’ll ever settle).
…and miles to go before I sleep…
Hey bro hope everything works out just keep gettin after it ...watch that IB profen as it can halt muscle growth...whenever i have a headache or something i just keep that in mind and avoid taking it.However to each is own and if pain is that bad then by all means take it.
Keep Fightin
Hey bro hope everything works out just keep gettin after it ...watch that IB profen as it can halt muscle growth...whenever i have a headache or something i just keep that in mind and avoid taking it.However to each is own and if pain is that bad then by all means take it.
Keep Fightin
Hey thanks for the response.
I don't take Ibuprofen for the pain (it's really not that bad) but for it's anti-inflammatory properties. Truth be told, I've been pretty lax in taking it and haven't really noticed any ill effects. It's definitely getting phased out.
G Diesel
01-25-07, 5:14 pm
Sometimes, when I'm struggling with continuing on during a session, I let myself stare at those weights.
I think to myself, "What I'm doing here isn't for changing my body, it's for developing my will."
Then I think, "Maybe this will is strong enough to lift that weight there."
"Maybe this will is strong enough to shape this body."
"Maybe this will is strong enough to bend the rules of gravity holding those plates in place."
"Maybe this will can alter a predetermined trajectory set by family history of alchoholism, drug abuse, suicide, and disfunction."
"Maybe, just maybe, this will can shape my destiny."
Then I think, "Fuck 'maybe,' there's work to be done." And I smash the fuck outta those sets.
Good shit Evaniel... Awesome. Peace, G
good shit Evaniel, I enjoy following this log...for those elbows, get some thera-band and do a few sets of pushdowns (high reps) before your workouts, they really do help.
Evaniel
01-26-07, 12:16 pm
Thanks for the kind words, fellas, and SDR, I got the link you sent me for the elbow management. Good stuff.
One of the concerns I have with keeping this log is that I've always been a strong starter, a middle lagger, and a finish sprinter. Not necessarily in regard to lifting (and keeping my own records), but in other endeavors, particularly new ones such as this. It helps that it's at a site that means something to me and about a pursuit that I'm most certainly passionate about. Some of my best thinking comes to me during my lifting sessions, and it's cool to share it and find kindred spirits who feel the same. We can only see and endeavor.
Hmm..."endeavor." I've been waiting about half my life to get tattooed. I would always decide on one, and then wait a month to see if I still liked it; I never did. It's a good thing, too--otherwise I'd be covered in flaming skulls and crappy band logos. But I've finally come up with a bunch that I'd like.
The first is the word "Endeavor" across my stomach; it'd serve as a constant reminder of what I'm on this earth to do.
The second is a stylized shattered mirror on my arm in the middle of a band going around my bicep in the style of a scroll. Written on the scroll would be the Greek characters for the following (abridged) excerpt from Plato's allegory of the Cave:
"The prison-house is the world of sight, the light of the fire is the sun, and the journey upwards is the ascent of the soul into the intellectual world."
The third is a stylized phoenix across my back. My wife and I have talked about what emblem would best symbolize our family, and that was the first that came to mind; something that burned out the old to be reborn. In fact, we talked about having "house words": a pithy saying that could encompass it. After drumming up ideas with my future brother in law, we came up with the following: "Rebuilt. Reforged. Reborn." That may go under the phoenix tat. Not sure yet.
Finally, once I feel I've earned it (maybe hit 200 lbs at my current height), I think I'll get the Animal logo on the back of my neck. We'll see. I just need to not only start strong, but stay strong.
Legs.
What a pathetic day. My first official "comeback" leg day. I skipped last week's wheel session because of a tweaked back, and the ones prior to that were really light "getting used to it" sessions. My lack of initiative has definitely reaped it today, and the numbers reflect it. The nice thing about being at the bottom, however, is that the only way to go is up.
To start, I prefer box or bench squats to ass-to-grass. After deadlifting on Tuesday, ass-to-grass always torched my back and knees worse on Friday. I'd rather lift smart than hard in this case, thanks. Much respect, however, for those that do it. Anyway, my home bench is too high for box squats so I found a cheap plastic chair in the basement that sets me at just below parallel.
To make up for my lack of leg press at home, I tried to throw in some things I haven't done before, and mostly for naught. When I tried to front squat, the bar kept rolling down my shoulders. My form for lunges is shit. I'll probably just ditch the front squats and just go back to formula with lunges. Just start with an unweighted bar until I feel confident in my form. Frustrating.
And now the embarassing-ass numbers:
Box Squat: (3 warm ups, and then) 185 x 10, x 10, x 10
Leg Extensions: 95 x 12, 120 x 12, 140 x 12
Lying Hamstring Curls: (1 warm up, then) 60 x 8, 60 x 8
Single Leg DB tiptoes: 3 sets
Barbell toe raises: 3 sets
While all my numbers went south fast after my hiatus, my legs seem to have taken the biggest hit. Of them, the hamstrings took it the worst. They were pretty fried just from squats and my dallying with front squats and lunges. I'd like to add one more set to the curls, and then add the stiff legged deadlifts.
From what I remember, the stance you adopt when lunging can shift the emphasis between quads and hamstrings. I think I'll use them to focus on quads to make up for the lack of leg press.
No doubt about it: the legs need to be brought up. And fast.
It looks like you are certainly getting it done, and I don't think it'll be long before you are happy with your progress. You'll get those tats.
Started off the day with my right elbow screaming at me. On Friday when doing squats my elbow started aching. I think the pads I'm using on the bar when squatting are too big and forcing me to hold the bar in place.
So, I was pretty depressed this morning. But during the workout, the first workset kicked ass, and my whole day turned around. I've been getting a little lax lately about monitoring my elbows, so I need to get back on track.
Still...I'm pretty excited about getting my strength back, and I'm looking forward to the gains. I was thinking the 5 pound increase this week on bench would be difficult, but when I knocked out the twelve reps on my first workset, it wasn't near as difficult as I anticipated. I even went up for the next set. Next week I'll start at 195 for reps. We'll see what happens.
Chest
Bench: 2 warmups (115, 135), 185 x 12, 190 x 10, 175 x 10, 165 x 7
Inc. Bench: 140 x 11, 140 x 10
Inc. Flyes: 45 x 10 x 8
2 sets push ups to failure
2 supersets weighted crunches and ab lounge
Still getting the diet in line.
Ghosts. I'm often surrounded by them, not all of them dead. I had my first encounter with them this summer after my first bout with the elbows. I wanted to quit. But the visions of family and friends who have supported me wouldn't let me. Often, when I'm lifting, I like to imagine them there, watching me, lending me their strength. My best friend, who died about a decade back, is often my spotter. He doesn't say much, just puts his hands between me and that weight when it looks like I'm struggling. Every now and then, I'm able to wring a nod of approval out of him.
But it's not always the people who've had a positive influence that help shape you. I see the other ones, too, on the other side of the room.
I see some of the hick bullies back in high school, who happened to be born bigger, meaner, and local. I was always the new kid, moving to a new school. The outsider.
I see acquaintances that would call themselves friends, but always look for ways to try to one up each other--always trying to put down what they didn't help to create.
I see a guy who I had thought of as a friend for a long time, who turned out to be a liar and some kinda sexual predator. We still have mutual friends who don't see him for what he is.
I see my father, who has let booze destroy his life. Every time he looks like he might get his shit together, he fucks it up.
I see them, standing against that wall, looking on in disgust. I ask, "Are you watching? Good. Because while you're watching, not just this, but life in general passing you by, you fucking spectators, I'm DOING this, and it's the very least I can do."
If they're going to have an effect, I'll channel that rage for something productive. More fuel for the fire.
Evaniel
01-29-07, 11:43 pm
Okay, me I guess.
Never been a big eater. Spent most of my adult life at 135 lbs. It's still hard for me to eat as much as training demands. If it weren't for Crystal Lite to wash what I'm chewing down, I'd never put on weight. So here's today's menu.
Meal 1: Shake, 2 scoops whey, 1/2 cup oatmeal, 10 oz. skim milk (60g prot)
Meal 2: PWO shake, 2 scoops whey, 5g creatine, 8 oz. skim (50 g prot)
Meal 3: 2 whole eggs, 4 egg whites, dash of shredded cheese; bowl of Special K (30 g prot)
Meal 4: 4 slices whole grain toast, 4 tbs peanut butter, 2 glasses of skim (60g prot)
Meal 5: Chicken breast, brocolli, rice, lima beans (30 g prot)
Meal 6: 2 slices whole wheat toast, fat free mayo, 1 can tuna (30 prot)
Meal 7: Shake, 1 scoop prot, 10 oz. skim (30 g prot)
Total Protein intake: 290 g.
I'm considering taking cold measurements on Friday mornings and posting them: body weight, arms, legs, waist, and chest. Am I missing anything?
Evaniel
01-30-07, 10:56 pm
Back Day
Bar Rows: 190 x 8, x10, x10
Chin Ups: 8, 6
Reverse grip chin ups: 7, 6
Cable Rows: 120 x10, x10
DB Rows: 90 x 8, x 10
Deadlifts: 205 x 8, x 8
I may have to add another set of chins, I feel pretty weak in that area. I put my cable rows down 10 lbs. this week because I felt my form was pretty lacking last week.
Diet stuff:
Meal One: Shake, 2 scoops whey prot, 1/2 cup oatmeal, 10 oz skim. 60g P
2: Hungry Man Turkey meal. 26g P
3: 2 whole eggs, 4 egg whites, 1 packet of instant oatmeal. 29g P
4: chicken breast, rice, green beans. approx. 25g P
5: PWO shake, 2 scoops whey, 5g creatine, 50g P
6: Spagetthi. 30g P?
Later I'll have...
7: 4 slices wheat toast, 4tbs peanut butter, 8 oz. skim milk 50g P
8: Prot. shake: 1 scoop whey, 8 oz. milk, 30g P
Total: 295g Protein
Shoulders
Seated Military Press: 120 x 12, 120 x 8, 105 x 10, 95 x 8
DB Side Laterals: 30 x 12, x 10. I went down from last week to work on form.
DB Front Raises: 25 x 12. Just one set; wanted to see how they felt
Lying Incline DB rear delts: 25 x 10, x 12
Bar trap shrugs: 210 x 12, x 12, x 10, x 8
Close grip cable trap shrugs: 120 x 12, 160 x 8
Coupla calves exercises
Had lots of time to relax lately. I need to turn the TV off. What a warped view of life this thing will convey. Everybody wants it easy. Wants it cheap. All you have to do is lay down a bit of money for the latest pill, the latest health drink, the new whirlygig or doodad. "You don't have to change your lifestyle!" "It's quick and easy--20 minutes a day, twice a week!"
Bullshit. Anything ever worth having had to be fought for. It's really that simple.
Arms
Supersets today.
EZ Bar Curl: (2 Warmups) Bar +75 x 12, x8, + 60 x12
Close Grip Bench: (2 Warmups) 170 x 12, x 8, 155 x 8
Alt DB Curls: 40 x 8, 35 x 10, 35 x 8
Tricep Cable Pushdowns: 65 x 9, 55 x 12, 55 x 8
Close Grip EZ Bar Curl: + 50 x 10, +55 x 10
Skull Crushers w/ EZ Bar: + 50 x 12, +55 x 12
2 sets of DB Wrist Curls and Squeeze grips
3 supersets of weighted crunches and ab lounge
Felt like I had a good workout today. Finally getting pumps again, and feel like I've shaken off most of the ring rust. My right elbow has been aching, but I'm just gonna train through it. I'm hoping squatting without a pad will keep me from using my arms/elbows so much to hold the bar in place; I guess we'll see tomorrow. I also need to be more scrupulous about icing and stretching them on the weekends.
Weighed myself today: back up to 175. In the next few months I'd like to hit 180, 185 maybe. Then, depending on how much fat I've put on, I'll consider cutting a little bit. I just hate the notion of dieting after I've worked so hard to put the damn weight on!
We'll see.
I’ve mentioned “ghosts” in a previous post: the images of those you carry with you, on whose behalf—out of spite or honor--you try to conduct yourself in a worthy manner.
One of the ghosts I’ve been thinking about is my Uncle Mike. As a kid, when I first moved out of the Detroit area for the Upper Peninsula, we left a lot of family and friends behind. We would go down there to visit on occasion, and bounce around between different places to stay—my Dad couldn’t be considered for anything longer than a few nights; by then he and his wife couldn’t resist a drink, and one became many, and many became an explosion.
One of the places we stayed the most was with my Uncle Mike. He was into lifting a bit, and as a lanky-ass teen, I looked up to him. He was a blue collar family guy, worked in one of the auto factories. He’d share his bodybuilding mags with me, rent bad sci-fi and horror flicks for laughs, and hang out with us.
Of course, he fell prey to his demons just the same as his brothers—fell back into gambling, got divorced, started drinking and drugging, and just fell in with a shady crowd. He became something of a recluse, and by the time I got into college, I hardly saw him anymore. He was a grown man, ostensibly with his shit together, and let it fall apart.
The first time he tried to commit suicide he stabbed himself a bunch of times, and called my dad to come and bring him to the hospital. The second time turned out to be the charm; he hanged himself. He couldn’t deal with failure any longer. Because what he perceived to be perfection eluded his grasp, he dealt with it in the only manner he felt was available.
I remember before then, the last time I saw him was at my grandfather’s funeral, another life claimed by alcoholism. My uncle was a shell of his former self. I didn’t know what to make of him.
So what is he to me now? An example? A cautionary tale? We get a lot of chest pounding on these boards about how we’re different, special, better. But how much farther to fall, but from lofty heights?
If we take nothing from our chosen endeavor, it should be humility and—hell, I’ll say it—empathy. Do we work hard for something great? Yes. And we should conduct ourselves in a manner worthy of its pursuit. Arrogance breeds overconfidence, which is prelude to the fall. If you keep your head down, you’ll stay clear of the pitfalls. I can only hope my children don’t have to receive this kind of input to learn the lesson.
Evaniel
02-02-07, 12:25 pm
Woke up, took measurements. It ain't pretty.
Height: 5'6" or 5'7" I've never really been sure.
Weight: 177
Neck: approx. 17"
Arms: between 14.75" and 15"
Forearms: 11.5"
Waist: 35"
Gut: 36.5"
Thighs: 22.75"
Calves: 14"
Chest: approx. 44"
Ugh. I can see the top of my abs poking through. I have no idea how to calculate body fat percentage. I think I'll google it.
Evaniel
02-02-07, 12:57 pm
Well, I just went to one site that considered more than just height and weight for bf%.
14.5%
That's about what I expected. I'd rather not let it get any higher, so I think I'll start doing cardio 3-5 times a week. I hate cardio, but it's a necessary evil, I suppose.
Not today, though. Today's leg day.
Leg Day
Just another humbling crappy legs session. I went without the pad today, and it actually felt pretty good. However, something got lost in translation from the gym to the home gym. I just feel like on squats I'm working my back more than my legs. It feels like trying to learn to write with my left hand. Ugh. Anyway, I picked up a lifting belt today to help.
Squat: 2 warmups, 165 x 10, 185 x 10, x10
Quad Ext.: 140 x 12, x12, x12
Ham Curls: 60 x 8, x8, x8
3 sets, DB single toe raises
2 sets, bar toe raises
I messed around with the form on stationary lunges. My back ached by then, so the hell with it.
Yeah, my legs suck. Starting from the bottom. What I'm hoping to do is form a base, and work from there.
Evaniel
02-05-07, 11:10 pm
Had to get up earlier then anticipated due to a gas leak at our property; I felt tired all day. Eating like garbage this weekend and today hasn't helped, either. My next goal is to eat a great deal more cleanly, allowing one cheat day a week. My workout reflected this: better than last week, but the improvement isn't as good.
Bench: (2 warmups), 195 x10, 185 x10, 175 x10, 165 x10
Inc. Bench: 145 x9, 140 x9
Inc. Flyes: 45s x12, x10
2 sets pushups to failure
2 supersets, weighted crunches and ab lounge.
Evaniel
02-06-07, 10:19 pm
Another listless day. No sleep. The insomnia's gotta go. Made due.
Back
Barbell Rows 190 x 12, x12, x8
Pull Ups 9, 8
Rev. Grip Pull Ups 8, 4
Cable Rows: 120 x12, x12
DB Rows: 90 x 12, x8
2 sets, DB single toe raises
2 sets, Barbell toe raises
Gonna start dieting. Too fat.
Last week sucked. Between 12 hour days and moving the last bit of stuff out of our house, I've had plenty of excuses to miss out. Pretty frustrated with myself right now. To top it off, I got sick in there, so I'm adjusting everything. Ugh.
Monday, 2/12
Bench: 195 x 12, x 8, 185 x 8, 175 x 8
Inc. Bench: 145 x 10, x8
Inc. Flyes: 45 x 12, x12
Push Ups: 2 sets to failure
2 supersets: weighted crunches and ab lounge
Tuesday
Bar Rows: 195 x10, x10, x8
Cable Rows: 130 x12, x10
Pull Ups: 6, 6
Rev. Grip Pull Ups: 6, 6
Deads 210 x 10
I'll be doing some basic stuff this week to recuperate, and we'll see where to go from here.
Good to see you back to logging. I know that sometimes life jumps up and kicks your ass. Get back to the basics this week, get over the sick, and kick it into gear next week.
-folly
Evaniel
02-15-07, 12:06 pm
Thanks, folly. Today is gonna be light arm work, and tomorrow light leg work.
The wife and I are getting the pre-closing stuff on the house done on Monday, and then it's 12s again all week for me. I should be able to get my training in though, as I'll be home. The week after next is gonna be tricky; the company I'm working for is heading out of state for 7 days of 12s: I'm not sure if the hotel we're staying at's gonna have a gym or not, or if I can convince them to let me take a truck to hit a gym. If that's the case, I'll probably just do three days that week: chest/back one day, arms another, legs the last.
This shit was so much easier when I was working two jobs and going to school. But if it were always easy, everyone would be a winner, wouldn't they?
Evaniel
02-19-07, 11:37 pm
Been stumbling. Trying to get back into routine. So.
Today:
Bench Press: 200 x 12, 200 x 8, 190 x 8, 185 x 10
Inc. Press: 150 x 8, 145 x 8
Inc. Flyes: 50 x 10, x 8
Push Ups: 2 sets to failure
2 supersets: Weighted crunches and ab lounge
Long absence.
Got a temporary job to sock away money 'til the baby's born. The thing that sucks is that it's on the road. I'm not in control of the van. None of the hotels I've stayed at has a weight room. I took one of those elastic bands along with me and have tried to get by with calisthenics (sp?) and push-ups and the like, but it's no substitute for the iron.
Today was the first day I've had a chance to lift in over two weeks. It was simultaneously frustrating (no gains), and sublime (finally!). I'll be able to lift this week until I leave Monday for Texas. Then a week off where I can lift. Rinse and repeat.
My posts will be irregular until my routine can become otherwise, which probably won't be until June. Like I said, frustrating.
Evaniel
09-22-07, 11:07 pm
Where to even start?
This has been the biggest year of my life. When I last left the boards (in March, by the looks of it) I kept lifting, even though I was working on the road. By the end of May, though, a lot of shit changed. Fellas, I won't lie: I up and quit.
Was it because I got accepted into a PhD program at Virginia Tech (thus passing another threshold in my quest) a week before the shootings?
No.
Was it because the birth of my son in June?
No.
Was it my stepfather getting cancer, and having to fill in at my folks' business and around their house?
No.
These would be great excuses, but the truth is: I just gave up.
I felt guilty taking time away from my wife and my folks, but I was just pissing it away fucking around on the computer, truthfully. I let my misery and anxiety about everything get to me. Instead of living, I just ghosted through until I got down here to school.
My brother moved back home, and fills in for me now that I can't be there for my folks. It's a burden lifted, and one that I hope will enable me to start back lifting without all of the guilt.
With a regular (albeit overloaded) schedule, I actually have been finding a certain groove that I haven't had in awhile. There are still days when I wonder what the fuck I'm doing down here instead of standing by my folks, but I can't let them down in this endeavor, either. I WILL walk across that stage in four years, the title of "Dr." earned with more work than anyone who hasn't done it could imagine.
And I plan on being quite a bit bigger when I do it...
Evaniel
09-22-07, 11:14 pm
I've been back at the gym regularly for almost a month now, and enjoying a variety of equipment that I didn't have with my home gym.
I mentioned that I kept lifting even after I stopped touching base here regularly; I got up to about 180 pounds (at 5'6" or 5'7", I'm not sure). I was probably the strongest I've been in my upper body, but I just wasn't hacking it with a home gym for the lower body. I wasn't doing much more than maintenance, to be honest.
Now, I'm back down to about 170, and pretty weak again. The nice thing about all the time off is that my elbows feel great.
Right now I'm just focusing on getting back into a routine; once I start regaining some strength and getting back in the habit of eating regularly, I have to make a decision: start cutting and get rid of the belly flab I've put on in my "vacation," or just say "fuck it," and pack on the strength, pounds, and fat, worrying about cutting later?
I figure I have a few weeks to figure it out. I feel like a shit head for being gone as long as I have, but I gotta say, it's nice to be back.
So, back in the game. Here's the split I've been working on since being back. The equipment here allows for some variety I haven't been able to enjoy before. For example, until last week, I've never done a hack squat. Let me just say, I LOVE HACK SQUATS. Brutal. Anyway, here goes:
Monday:
* Bench x 4
* Incline Bench x 2
* Incline Flyes x 2
* Push Ups x 2
* 4 sets of Abs
Tuesday:
* Pull Ups x3
* Lever Grip Pull Ups x2
* Bar Rows or V-Grip Rows x3
* Machine Rows or DB Rows x2
* Deadlifts x 4
* Calf Press x 2
* Donkey Press x 2
Wednesday:
* Military Press x 3
* DB Side Laterals x 2
* Rear Delt Machine or Bentover DB Laterals x3
*Traps (2 exercises, 6 sets total)
Thursday (supersetting bi's & tri's):
* Bar Curls and Close Grip x 3
* Alt DB Curls and Weighted Dips x 2
* Preacher Curls and Pulley extensions x 3
* Wrist Bar Curls x 3
* 6 sets of Abs
Friday:
* Squat or Hack Squat x 4
* Leg Press or Hack Squat x 2
* Leg Extension x 2
* Stiff Legged Deads x 2
* Standing or Seated Ham Curls x 2
* Calf Raise or Calf Press x 2
* Donkey Press x 4
I'm thinking about adding more ab and calves work.
Any suggestions?
Bench Press: 2 warmups, 180 x 10, 170 x 9, 160 x 10, 155 x 9
Incline Press: 135 x 10, x7
Incline Flyes: 45 x 10, x8
Push Ups: x2
Abs: x3
Feeling a bit better. We'll see how the rest of the week goes. Gotta get ready to teach in an hour now.
Back's still a little sore from squatting on Friday, so I passed on Deads in favor of lower back extensions. Until I get back to being accustomed to the work load, I'll probably alternate every week.
Pull Ups (strict): 9, 6
Pull Downs: 150 x 10, x 8
Rev. Grip Pull Downs: 140 x 10, x 10
Bar Rows: 155 x 10, x 10, x 8
DB Rows: 80 x 12, x8
6 sets calves
3 sets weighted lower back extensions
Th..Th...Th...That's all, folks!
Military Press: 115 x 12, x 9, 105 x 8
DB side laterals: 35 x 9, 30 x 10
Bent over side laterals (head on inc bench): 25 x 12, 30 x 12
Smith trap shrug: 215 x 12, 12, 8, 8
Smith behind back shrugs: 215 x 10, 10
Smith close grip shrugs: 225 x 8, 8
Folks were using the power racks, so no free weight bar for the trap work. Got it done, but it never feels right using the smith machine for anything but close grip shrugs. I probably should've used DBs, but I wanted to try out some different things today. Not too impressed.
Super-setted bi's & tri's today. The gym here is usually pretty busy when I go in (about quarter to 7 am). Thursdays, though, it's a ghost town: me and two other guys. This is good, however, in that it allows me to super-set without having to worry about being an asshole. That said...
Bar Curls: 85 x 11, x 8, 75 x 9
Close grip bench: 160 x 9, 150 x 8, 140 x 9
Alt DB Curls: 35 x 11, x 8, 30 x 10
Pulley Tri extensions (racked it!): 150 x 12, x 12, x 9
DB Preacher Curls: 30 x 10, 25 x 9
Skull Crushers: 70 x 8, 65 x 10
Wrist Curls: Bar, + 20 x 12, x 10, x 8
Abs: 6 sets
I'm assuming the EZ Bar weighs 15 lbs. I'm not sure about the short oly bar I use for wrist curls. 25? 30, maybe?
Tomorrow, legs.
Evaniel
09-28-07, 12:52 pm
Tweaked my knee a bit doing legs. I know the "hardcore" thing to do would've been to train through it, but fuck that. I have to take a realist approach here. Fortunately, I got through squats and leg presses, which is what matters most to me for legs.
Now for a weekend of grading student papers, writing a case study, preparing a journal review, reading a couple hundred pages of text, and writing about 10 pages of response to above text. Gonna have to fit the wife and son in there somewhere, too.
Evaniel
10-01-07, 12:46 pm
Bench Press: 185 x 12, x 8, 175 x 6, 165 x 8
Incline Bench: 135 x 11, x 7
Incline Flyes: 45 x 8, 40 x 8
Push Ups: 2 sets
Abs: 6 sets
Medford
10-01-07, 12:50 pm
I have bad knees. I use wraps to do squats, but I am older and have family of bad arthritis.
I have bad knees. I use wraps to do squats, but I am older and have family of bad arthritis.
Hey Medford, thanks for the reply. I'm not too worried about my knees; I usually don't have any problems with them, though I too am older. I suspect it's just from taking as long as I have off, and probably has something to do with bad form as well. I'm used to using a box or bench for my squats to help guide my form; I don't have that luxury at this gym, so it kinda feels like trying to write left-handed.
The knee feels pretty good right now, so we'll see for this Friday (doomsday!). I appreciate the advice; if it seems like a persistant problem, I'll definitely give the wraps a try.
Thanks!