Buckfever's Journey

9/16
4 hour hike difficult terrain

9/18
Field Archery
125 rounds

Notes:
This is a painful decision but I've decided to an extended deload. On the hiking on wed, I did some non technical climbing and the forearm pain(attachment at the elbow, both sides) was just excruciating. I have to say that overall I've had a pretty good go of it with little in the way of injuries, but this forearm pain simply has been something that I've not been able to work through and pretty much everything irritates it. I tend to be a big picture kind of guy and my primary focus is to get on a 6-9 month strength based hypertrophy run starting after Thanksgiving and I need to be completely healed by then. Given that the post vacation work conflicts didn't let me get much traction on working out and looking at the plethora of conflicts I'm facing in the next few weeks, I've decided to take the deload now. I will continue with biweekly conditioning work on the hill. And I'll do field archery bi weekly as well which keeps the injured area of the spine conditioned and (which friday's session revealed) without any strain on the forearms. But excepting that I'm going to lay off the weights entirely and give these banged up forearms a chance to heal.

9/20

20 flights on the sledding hill with the 40lb vest.
45:19

Notes:
No reason I can't improve my conditioning while I'm healing up.

9/27

Sledding hill 40lb weighted vest

20 flights

Notes:
The medial condylitis on both forearms is healing nicely, at this point there is no muscle pain and only pain to pressure on the tendon insertions. I'm chomping at the bit to get back to it, but I'm going to wait for complete healing. I did however put the calorie deficit back in as I am not lifting, there's no need for a higher level of intake and I might as well lean up a bit more. Weight is down to 183.4 and the body fat is dropping. I was probably over training before, my thighs feel bigger just from doing the hill.

10/4

Sledding Hill with 40lb weighted vest
20 flights

Notes:
185lbs this morning so been doing ok maintaining the weight during the layoff. Medial condylitis on the left forearm is largely resolved but persists on the right forearm. I think I tore the tendon a little on that one, so maybe a couple more weeks. Very very hard to wait and let it heal fully. Part of why I haven't been here as much as it's just too painful as it is to stay out of the gym and I know to take it to the next level I need to be completely healed.

10/11

Deadlift

135X10X10sets

Notes:
Starting over nice and easy.
Weight down to 182.4. Got a conflict first 2 weeks in November but at least we'll get things started.
Here we go.

100 reps?!! 100 reps of anything is awesome. Nice start back.

10/13/2015

Bench

135X10X4sets

135X5X6sets

Superset with:

Pulldowns front:

100X10X10sets

2 minute rest between supersets.

Notes:
It's almost an eerie feeling to be able to load plates without excruciating forearm pain. Actually no pain. Lost a lot but for me full recover was worth it.

I'm glad your forearm is healed up! The lifts will come back in no time.

10/18

Sledding hill with 40lb vest 20 flights about 45 minutes

10/21
Deadlifts

135X10

185x10X4sets


Notes:
Having trouble getting motivated as I'll be on the road from 11/1-11/22 for 13 days and will not be able get anything in. Just trying to get a few more light workouts in before then.

11/15

Deadlift

135X10X10sets

2 minute rest

Quote:

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Originally Posted by Buckfever

11/15

Deadlift

135X10X10sets

2 minute rest

---

100 reps!! Damn thats a lot of volume!! Well you'll definatlely get your hypertrophy from that.. Kinda reminds me of my sorta bb days when I did German Volume training.. God, I hated that, but that pump tho!!

Quote:

---

Originally Posted by AJones148

100 reps!! Damn thats a lot of volume!! Well you'll definatlely get your hypertrophy from that.. Kinda reminds me of my sorta bb days when I did German Volume training.. God, I hated that, but that pump tho!!

---

I like starting back up with GVT, put on a little size, burn in the form and get back some conditioning. Got a day trip wed and then traveling the weekend but then we should be free and clear to get this thing rolling.

11/21

Deadlifts

145X10X10sets

2 minute rest.

11/21 PM

T-bar Rows

2platesX10X10sets

2 minute rest

11/22

Bench
95X10X10sets

Superset with

CG pulldowns

100X10X10sets

2 minute rest between supersets

Holy volume Batman. Came back strong in here.

11/22 pm

Overhead press

BarX10X10sets


Barbell curls

30X10X10 sets

Superset with

Tricep Pressdown

40X10X10sets


Incline abs

BWX15,12,6

11/26

Thanksgiving Deadlifts

155X10X10sets

2 minute rest.

11/27

Bench Press

100X10X10sets

Superset with

Pulldowns

105X10X10sets

2 minute rest between supersets

11/27
p.m.

Overhead Press
50X10X10sets

Barbell curls

40X10X10sets

superset with

Tricep Pressdown

45X10X10sets


Incline Abs
BWX10X4sets

11/29

Deadlifts

165x10x9sets

165X20

11/29 p.m.

T-Bar Rows

2plates+5lbsX10X10sets

Nice work

12/6

Bench (Paused)

105X10X10sets

Superset with

Pulldowns(various)

120X10X10sets

2 minute rest between supersets.


Notes:
Started up meal plan.

2250 calories, 40% protein.

12/6 p.m.

Overhead Press

55X10X10sets

Barbell curls

40X10

50X10X10sets

Superset with

Tricep Pressdown

40X10

50X10X10sets

Weighted incline abs, decline bench on a 1 foot riser

25lbsX7

25lbsX5X4sets

12/8

Deadlift

135X10

185X10X10sets

12/16

Bench

115X10X6sets

115X8

115X7X3sets

Superset with


C.G. Pulldowns

125X10X7sets

125X8X2sets

125X7

12/16 p.m.

Deadlifts

135X10

185X10

190X10X5sets

185X12

Notes:
All work and no play makes Buckfever a dull boy. Working 6 out of the next 7. Had to do something.

12/20

Bench

120X10X7sets

120X8X2sets

120X7

Superset with:

CGpullldown

130X10X3sets

WGPulldown

140X7X6sets

140X6

12/22

Squat

115X10X10sets

Calve press on Leg press machine
150X10
170X10
190X10
210X10
230X10

Notes:
First squat session back, this is going to hurt. Paused last rep of each Squat set. I'm tight, left shoulder wasn't happy. Should've done more volume on the calves but I'm probably going to have trouble walking as it is.

12/27

Bench

135X10X6sets

135X8X4sets

Superset with:

Pulldowns

140X10X3sers

140X8X4sets

140X7

140X8X2sets

2 minute rest between supersets.

Happy new year

1/3/2016

Bench

135X10

140X10X5sets

140X7X4 sets

140X6

Superset with:

Pulldowns(various)

140X10X6sets

140X8X4sets

Notes:
First day back after a week off, fighting a sinus infection. Sucking wind.

Dispite not feeling well you got lots of volume in. Hope you're feeling better soon.

1/4

Squat

120X10X10sets

2 minute rest

Calve Press on Leg Press machine

210X12X4sets

Notes:
Still tight but not as tight. I'm just out of shape. Right now just got to keep getting the workouts in.

1/6

Standing Overhead Press

45X10

55X10

65X10

75X7X3sets

80X7X5sets

80X5

80X6


Tri Pressdown

Vbar

50X10

60X10

70X8,8,7,7

Rope

6sets

Superset with

Barbell Curls(fat bar)

50X10

60X10

70X8X2 sets

70X6,7,7,6

70X5X4sets


Incline Weighted Abs
25lbsX10,7,6

Notes:
Last year I couldn't do standing Overhead barbell press, too much structural damage. So I was doing dumbbells and can use so much more weight with those because I can work around the weakened, damaged areas. Thing is I don't want to work around the damage I want to work through it. So I'm glad that I can do this movement again. I'll just go easy with good form and move up slowly. Good forearm pump from the fat bar, I have big hands, it really works for me.

1/6 p.m.

T-Bar Rows

1pX10

2pX10

2p+25lbsX10X7sets

2p+25lbsX8X3sets

Notes:
Deads on friday and that will make the first full week back. Let's get this thing rolling.

1/8

Deadlift

135X10

185X10X10sets


Notes:
First full week of programming. Hadn't deadlifted in 3 weeks so I took a step back to play it safe. Wind is weak but getting better. Going to alternate deads and squats every 4-5 days. Not sure on goals yet for the year. I'll take a weight on Sunday. Definitely want a 6 pack by the summer, but already have the meal plan going and I'm starting off in much better shape than last year. It's the other part of it that I'm not clear on. Whether to focus on strength or hypertrophy. I am sure that I prefer training movements rather than body parts, not sure why as I definitely respond better to a bodybuilding type of workout. Maybe its because I'm older and I have a different mentality now, but I'm sure this is what I prefer. I just don't know if I'm going to emphasize going heavy versus focusing on volume. From June 2014 to September 2015 I went from 212.2 to 182.4, 10lbs of which was muscle. And this was starting from an atrophied state. This is no doubt part of the dilemma for me. I am not used to having so little muscle.

Maybe it's age related, maybe those days are over. I'm just not willing to accept it. We'll figure it out.

Anyway programming is back in, we got no pain. Slow and steady wins the race.

Facing the music. Morning weigh in: 192.2. Impedence scale says about 6.5lbs of fat gained. Time to get to work.

1/10

Bench

145X10X7sets

145X8

145X7X2sets

Superset with


Pulldowns

140X10X8sets

140X8X2sets


Notes:
Even with this minimal progression my wind is lagging. Either I program less volume or it will likely be forced on me.