TweetSaturday

Reverse peck deck 5 sets
Side lateral raise 4 sets
Standing shoulder press 4 sets
Facepull 4 sets
Hammer strength shoulder press 3 sets

My right shoulder was bothering me again. Same feeling, it's pain but more like it needs to pop than a tear or dislocation pain. I was stretching and doing movements between sets to try and get it comfortable. That's also why I went back to the hammer strength and did some light presses, just to see if a controlled press might do the trick. Nothing seemed to work but it wasn't a bad workout either. I did some box jumps as well during the cardio portion since I didn't get to do them on leg day as well.

It's been a little less than a week on Dermacrine and what I've noticed was. First few days I felt bloated, maybe it was something I ate but still noteable. The stuff dries really fast but is super watery and theres a lot of it in just 3 pumps. Also over the weekend I couldn't stop being hungry. I would eat what I normally would and could keep going if I wanted to, if not I was hungry again an hour later.

TweetMonday

Flat Bench 7 sets
Rope extension superset w/ decline hammer strength machine 4 sets
Underhand extension supset w/ sandwhich press 4 sets

Really happy with the workout. The owner of the gyms grandson wouldn't leave me alone which slowed me down a bit but I think that helped as well. I move pretty fast between sets, not much sitting around or resting at the gym for me. But he kept talking, this I believe gave me the rest needed to move some heavy weight which I was happy about. I was happy with my bench numbers but that's also why I superset everything afterwards in order to catch up and get in enough volume.

Again I was super hungry late night last night. I had my normal dinner but added a protein shake before bed which I never do just to kill the hunger off a bit.

Weighted myself and can't really say I'm up any weight so far but I am up about 8lbs since October/November which I'm happy about.

TweetTuesday

Deadlift 4 sets
Pull ups superset with DB curl 4 sets
Straight bar pulldown superset with rope cable curls 3 sets
T bar row superset with preacher curl machine 4 sets

Haven't deadlifted in awhile with the basketball schedule, work, and the holidays. Felt good to get back to it, didn't go super heavy but the form felt good and the weight moved surprisingly well. Wish I could say the same about the pull ups which were a struggle. Those weren't the greatest. Also the rope cable curls had to be cut short because there was something going on with the cable which made me think I didn't want to push it in case that cable wasn't locked in properly. Overall the workout wasn't all that bad and the volume was nice.

I'm still hungry at night after dinner, I don't know if it's the Dermacrine or what but even after I eat I get hungry like an hour or two later which isn't normal for me.

TweetGood stuff! Keep eatin!

TweetWednesday

Basketball

Wednesday is usually my cardio night anyway so I'm glad we had to switch from playing on Tuesday to play on Wednesday as it just fits with my workout schedule better. Anyway I sucked last night. The gym was empty so pulling ppl to get a team was rough and we had some hot shot high school kids who were not good at all just wanting to dribble. I think after playing with them once I was sort of checked out in terms of winning. But of course I still had fun, much more fun than doing cardio at the gym and way more effective.

TweetThursday

Squat 7 sets
Weighted box jumps 2 sets
Standing calve raise 4 sets


Last weeks squat session sucked really bad. This week felt much much better and as you can see I did some extra sets because it felt so good. I just kept going, even some guys at the gym commented and asked if I maxed out or anything. I didn't but I went pretty heavy. It didn't leave me too much time for other exercises but I did get in some box jumps. The box is maybe 3 feet or something, so I can get on it fairly easily but wouldn't be able to stack two boxes so I grabbed some little DB's and held them as I jumped to make it more difficult.

So far on the Dermacrine I'm having multiple outcomes. Right now I feel bloated and fat. Other times I look in the mirror and think I'm having a slight recomp. I'm still super hungry at night and I have been eating which isn't great for the overall fat loss but I'm hoping the increased cardio intensity mixed with the Dermacrine and extra food will somehow balance out a bit.

TweetMonday

Flat bench 5 sets
Incline bench 4 sets
Peck Deck 4 sets
Rope extension 4 sets
Underhand reverse extension 4 sets
EZ bar behind the neck extension 4 sets


So I took a week off from the gym and this was my first day back. My week off was mayhem, it included thinking I tore my ACL, to getting blood work, to going to the Dr 3 times. It was a rough week off. I kept thinking I had hypo and even tested myself on someones diabetic machine at work which showed my blood sugar was low. When I went for the real test, it was normal. But something between my liver/gallbladder was high. So I'm on some liver/gallbladder/digestive enzyme products. He also thinks I may have a chest hernia. I'm constantly hungry which could be the hernia I guess. I have to PH test myself for the next 2 weeks.

Anyway it felt nice to be back in the gym. My knee which isn't torn hurts a little so I'm skipping basketball this week but it's just sore which is good, nothing appears to be torn. Strength wasn't the greatest but for me it usually isn't the first week back to the gym. I'm hoping that steadily improves.

TweetTuesday

Deadlift 4 sets
Pull up 4 sets
Chest pad t bar row 4 sets

BB curl superset with straight bar pull down 4 sets

DB curl 4 sets
Preacher curl machine 4 sets

Wasn't the greatest workout. The deadlifts sort of hurt my knee so I was extremely careful with them which meant I had to stay light and even then it still didn't feel great. Grip strength also seemed a bit off. I don't use my thumbs when I do a lot of back work but I did jam my thumb in basketball which may have affected my overall grip. The back work just didn't feel really strong. It took a lot of effort to get in a good workout. Other than that though it does feel nice to be in the gym and getting back to work.

TweetWednesday

Jump rope 10 minutes
Farmers walk 10 minutes
Jump rope superset with ladder drill 4 sets
2 sets of jump rope to failure

So this is the first real cardio day I had with the jump rope. Usually I use the jump rope at the end of lifting so I don't get that much time with it. I'm def getting better at it. I can go longer on a normal bounce and I can add in some boxer step and high knees. I still struggle with the heal strike move and I'm ok with crisscrosses. But that's not really the point of jumping rope. The workout felt good and got a nice sweat going. I only did the ladder because no one was around so I was able to get it out and just for footwork for basketball. The knee hurt a bit but I put a wrap on it after the workout and by bedtime it felt fine.

TweetThursday

Squat 6 or 7 sets
Box jump 3 sets
Leg press superset with DB sideways walk 3 sets
Vertical leg press superset with KB stiff leg dead lift 3 sets

I wasn't sure how my knee was going to react to the squats or the leg work at all. It did pretty well the squats were iffy, no pain but didn't feel the most stable. I didn't push it super hard and just went with what I could do without feeling like I was going to really hurt something. Same with the box jumps. I could do weighted box jumps on the box we had but I put a step next to the box and did them off the step for a set just to see how things were going to go, definitely wasn't getting as high as I'm used to over the box. Leg press felt fine and I did what I'm calling a side ways walk just to get my hips and knee some range of motion and no pain.

TweetSaturday

Side lateral raise 5 sets (last set drop set)
Face pull 5 sets (last set drop set)
Standing shoulder press 5 sets (last set drop set)

I did an extra set for each workout, don't know why, it just hit my as I was there to do some drop sets. It was fun and its something I haven't done in awhile. Got a really good pump from it though. After the shoulder work I did some accessory work for my back and shoulders, some weighted lat stretches, YTI's, some hip stretches just to get myself feeling a bit better. I wasn't tight or anything but just to help. Overall the workout went well.

I've been feeling much better than I have which is good, time to get back in the groove to set myself up for the summer.

TweetMonday

Flat bench 6 sets (last set drop set)
Incline bench 4 sets
Peck Deck 4 sets
Rope extension 4 sets
Underhand reverse extension 4 sets
EZ bar behind neck extension 4 sets

Jump rope superset with BW dips 3 sets


Couldn't wait to get to the gym yesterday. I'm feeling better, I was excited to get in there, put my music on and just go. Workout was really enjoyable, the weight wasn't the overall best but again I was happy to be there so none of that really bothered me. Flat bench is where I struggled with the weight a bit, it felt heavy, hence why I did a drop set at the end to really just overload the muscle at the end. Incline felt good and peck deck felt good. I had a nice squeeze on the tricep work and felt like I went up in weight which I was happy about and the squeeze on the dips in my pecs and tri's was really really good.

TweetTuesday

Basketball

Wow I was really bad. Last time I played I felt like I was really improving, last night I couldn't hit a shot. Anyway we played on a regulation full court instead of the sideways courts that we do at the rec. Def some good cardio. I still enjoy doing something like basketball over the treadmill even if I didn't play good.

The bright spot during all of this was my knee didn't bother me at all. There was times in the game when I was jumping around or moving sideways and couldn't even tell that I hurt my knee 2 weeks ago. After the gym I took of the compression sleeve I had around it and it actually felt pretty good so I'm happy about that and can't wait to play again.