Buckfever's Journey

3/19/2021

Pullups

BWX 3,2X7sets

T-bar Rows(weight on bar)

70X10
95X10
120X10
130X10
140X6,6,6
95X20

Curls

65X8,8,7,7,5

1 minute rest

Notes:
I switched to pullups which are harder. Something is not right with my right shoulder, there is some kind of weakness there. Might be work related impingement I don't know. But what I did with the pullups is to do the movement very slowly through the full range of motion and back to a dead hang using perfect form. I sandbagged to ensure that the form was perfect and felt like I'm working the weak spot with the pullups. I'll work up slowly even if it is just grabbing a rep or two per workout. T-bar rows are coming up good. Biggest plates on that are 35s to get that extra inch range of motion. I backed off the weight on the curls, I wasn't making a lot of progress there and I think it was just a little too heavy for good form.

I'm done with the Elliptical but the weather is good for Sunday and I'll get on the hill. I do think I was overtraining the legs with the 3 times a week on the Elliptical for 45 minutes with the 40lb vest and the 10lb ankle weights and the GVT on the deadlifts. Just way too much strain that slowly overwhelmed the structure. My legs have been structurally achy since and are only now starting to feel like they're healing. I'm going to just do the hill with the vest every 4-5 days for now for legs till the legs get to feeling robust again.

3/21/21

11 flights on the sledding hill with the 40lb vest @ 22:16

Bench Press(Inside Rings)

115X10

135X10

155X8

185X5

205X2,1,1,1,1

185X4

155X10

CG Bench(Thumbs on smooth)

115X12,10,8,6,5

Overhead Press

55X18,11

One Minute Rest.

Notes:
Right shoulder hasn't felt right and benching wide has been hurting. I dropped to 115 to start but it hurt there as well. So I started bringing the grip in and wound up inside the rings without pain. I haven't been training there so I wasn't quite as strong but it was a good session.

The hill session was really tough as the first session got me so sore that it's been 10 days since the last session. I'll try and go every 4-5 days adding one flight each time till I get to 20 and then go for time. The mistake I made last year is that I was going 2-3 times a week and I could never recover and I wound up only gaining endurance while simultaneously breaking down. The Chicago Bears actually train on this hill in the off season so if I do this right it should be for strength.

The mirror does not lie, I have gained a shit ton of muscle since I had gotten down to 172.6 last year. Rocking the pecs maybe because I've added the CG bench? If we just do a small disciplined cut come Summer we should be rocking it!

You've inspired me! I got a MIR short vest! 20 pounder. It barely fits, LOL! Has 4 rings in the front to put the velcro straps through but I can only put it through the outside 2 and it velcros along my lats instead of on my back =) Might look a bit goofy, not certain if I'll like it but we shall see.

Thinking I'd start performing cardio with it on the elliptical before I start power walking with it outside.

Quote:

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Originally Posted by Altered Beast

You've inspired me! I got a MIR short vest! 20 pounder. It barely fits, LOL! Has 4 rings in the front to put the velcro straps through but I can only put it through the outside 2 and it velcros along my lats instead of on my back =) Might look a bit goofy, not certain if I'll like it but we shall see.

Thinking I'd start performing cardio with it on the elliptical before I start power walking with it outside.

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MIR are quality vests and the short style are not restrictive. Should be secure enough through the outside loops. Maybe pick up some 10lb ankle weights to up it even more.

Quote:

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Originally Posted by Buckfever

MIR are quality vests and the short style are not restrictive. Should be secure enough through the outside loops. Maybe pick up some 10lb ankle weights to up it even more.

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Okay, sounds good!

When I drop some weight I might =) Not far from 300 pounds with that damn vest on plus shoes and clothes, LOL!

3/24/2021

Pullups

BWX3X7sets

T-bar
Weight on bar

80X10
95X10
107.5X10
120X10
130X10
140X8
150X4X4sets
120X13

Curls

65X12
70X7,6,4

Notes:
Weight:187.2

Pullups from a dead hang. Right shoulder still feels funky, not as bad but it's like something is out of alignment. Pullups went well and I think they will solve the problem as long as I'm disciplined on the form. I am resigned to not push it on the pullups, whatever comes clean is fine. T-bar rows are coming good and the curls too now that I lowered the weight for a cleaner form.

Legs are healing slowly, it's very hard to describe, as it is not an injury, they just feel structurally beat up, but getting better. Weather permitting we'll go again on the hill this Friday sticking to an every 4-5 days schedule. I should be doing more aerobics but I just want to stick with what I'm doing for now. Probably need to pull back a serving of something from the meal plan, because of the reduced activity.

You need to be hitting rotator cuff work! Since I've seriously strengthened my rotators, the SLAP tear in my left shoulder has been very manageable. I'll need to bite the bullet sooner or later and possibly consider surgery (short recovery time), but for now the rotator work has been truly helping!

You'll be shocked at how great your Shoulders will feel when you have strong rotators.

Quote:

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Originally Posted by Altered Beast

You need to be hitting rotator cuff work! Since I've seriously strengthened my rotators, the SLAP tear in my left shoulder has been very manageable. I'll need to bite the bullet sooner or later and possibly consider surgery (short recovery time), but for now the rotator work has been truly helping!

You'll be shocked at how great your Shoulders will feel when you have strong rotators.

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That sounds like a good idea.

3/26/2021

Bench(inside rings)

115X12
135X10
155X10
175X7
195X3
175X6,4,3,4
155X7

CG Bench(thumb on smooth)

135X6,6,4,5

Overhead Press

60X15,10,10,10,10

Notes:
Right shoulder felt much better, so we'll stick with inside the rings and give it time to heal and if doesn't continue to improve I'll just go to 5 sets of 10 for a while, but I'm pretty optimistic. Too cold for the hill today but Sunday will be good. Legs continue to heal and feel better.

Shoulder pain i hear? I have had a a couple major injuries on my left shoulder.
A year ago when i started back i tried kut donnie thonpsons shoulder mobility work. Been a life changer for me.i do.it before every pressing workout and before getting under a squat bar.

https://youtu.be/u_fTNQXNZqc

Quote:

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Originally Posted by moparguy55

Shoulder pain i hear? I have had a a couple major injuries on my left shoulder.
A year ago when i started back i tried kut donnie thonpsons shoulder mobility work. Been a life changer for me.i do.it before every pressing workout and before getting under a squat bar.

https://youtu.be/u_fTNQXNZqc

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That looks good.

3/28/2021

Pullups

5,4,3X5sets

T-bar(lbs on bar)

95X10
105X10
120X10
130X10
140X8,7,6
120X10

Curls

70X7X5sets

Notes:
Right shoulder is getting stronger, best it's felt. I've plateaued on the T-bar so now we'll work on grabbing reps, I think at 140 we'll see what I get next time, I might have to drop to 130. Once again the weather did not permit me to get to the hill, which is pissing me off as I've tightened the meal plan but am not burning off enough calories. Soon enough though.

3/31/2021

Bench (inside rings)

115X10
135X10
155X10
185X5
205X2
215X1
220X1
185X5,4,3,3

CG Bench (thumb on smooth)

135X10,8,5*,6

Overhead Press

65X12,12,10,8,8

*failed attempting 6, safety bars worked great!!!


1 minute rest

Notes:
Weight: 187.2

Weather has been great except when I've been free to go to the hill and so my legs are getting neglected. Sunday is looking good though to get back on that horse. Even though the upper body weights are still light, it's just enough weight so that with the volume I'm starting to look like a gorilla. One of the benefits of muscle memory. I do want to lean up for the summer, but in no way in the fashion that I did last year where all I had was ripped abs.

The CG bench is really coming up for me and is giving me good size to the upper arms, but the effect I'm liking the most is that it is giving the pecs a roundness, that I've never had before. It's a really good look.

I think the overhead press is also working the upper pecs, because I'm getting a huge pump after the overhead press.

Pullups

BWX6

25lbsX2,2,1,2,2,2,2,1

T-bar Rows

95X15
120X12
140X10,9,6,5,5
120X14

Curls

70X10,8,8,7,6

1 minute rest

Notes:
Weight:187.4

Upper body continues to improve. Gaining size is addictive! I've neglected legs and aerobics, but that changes this Sunday as the weather looks great as it does for next week so we should get the hill with the weighted vest going again. Part of me wants to start squatting and deadlifting but if I do that I won't have time for aerobics so for now I need to kill 2 birds with one stone so the leg work will be the sledding hill with the weighted vest.

Usually I would start a cut here but I'm still gaining and have no interest in stopping. Once I put the hill back in I should be at a slight deficit and I'll just add the after dinner 1-3/8 mile no excuses walk and let the weight come down slowly. Probably not get as shredded as last year but it's not worth it to me to lose the size.

The 25lbs added to the pullups was too much, but that's all we'll add and just grab reps from here.

Keep that train rolling. The next time you cut you’ll be bigger

Quote:

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Originally Posted by Cellardweller

Keep that train rolling. The next time you cut you’ll be bigger

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I'll tell you, I'm surprised that I still respond with size to the weights, so absolutely keep that train rolling.

4/4/2021

Bench(Inside Rings)

115X12
135X10
155X10
185X6
205X3
225X1
190X4x4sets

CG Bench(Thumbs on smooth)

140X10,7,4,5

Overhead Press

70X12,9,7,7,7

1 minute rest
Notes:
Weight:186.2

Right shoulder getting better, the stretching and mobility work is helping for sure, but work makes it worse and work is heavy with no let up in sight. But as they say, make hey while the Sun shines and I worry that the way our government is being run it will end badly as far as financial consequences. Anyway as long as the shoulder is getting better I'll stick with the current deal. Thinking to get on the hill later. Walked 40 minutes yesterday and with the better weather should get the no excuses after dinner walk going. I've been indulging in one and a half serving of desert daily and just cut that back to one. I think that should be enough to create a very small deficit and get the weight heading south slowly.

4/4/2020

10 flights on the sledding hill with the 40lb vest @ 21:38

followed by 1-3/8 mile no excuses walk.

Notes:
I'll have a partner on the Hill for Sundays, thinking I'll go twice a week and see how that goes for now.

4/7/2021

11 flights on the Sledding hill with the 40lb vest @ 23:38

Pullups

BWX7
25lbsX3,1,1,1,1,
BWX4X4sets

T-bar Rows(weight on bar)

95X10
120X10
145X8
160X5,4,5
120X17

Curls

75X10,6,4,4,5

1 minute rest

Notes:
Weight: 186.2 last 4 days.

Weight is trending down and we'll just let it drift down to ~182, figuring by Memorial Day and then we'll assess where we want to land. If I want to be heavier I'll need to Squat but my concern remains on the cardio. The pullups were funky, started out strong with the first 2 sets and then was done and could only get singles with the 25lbs, but then when I went back to BW was stronger there. Shoulder/scapula still feels weird like something is off.

4/9/2021

Bench(inside rings)

115X12
135X10
155X10
185X6
205X2
225X1
200X1
185X3
170X5,5,5

CG Bench(thumb on smooth)
155X5,4,4

Overhead Press

45X12X4sets

3 mile run @ 32:41

Notes:
Weight: 186.6
Felt strong initially on the bench but had no endurance, not feeling recovered I backed off the volume and we'll see next wed. If I've plateaued, I'll lighten up and go for reps for 6-7 weeks.

The run was tough, I knew I was weak on aerobics.