Good luck and stay focused!
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Good luck and stay focused!
:)
Ht. - 5'9.5"
Wt. 176.2
Calipers:
Pec - 10.5
Ab - 21
Thigh - 10
Bodyfat - 13.5%
152.5 lbs of lean mass
23.7 lbs of fat mass
Handheld - 14.1% Bodyfat
Waist - 37
Thigh - 24.5
Upper Right Arm - 15.5
Upper Right Calf - 15
Chest - 42
Hip - 38
Shoulder - 49
Let's roll!
Went to a new doctor office today. I have seen some of his work and he knows his stuff in terms of TRT and other hormones (adrenal, thyroid, etc.) Hopefully he can fine tune my current protocol.
Here are the pics...
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GOALS:
Reduce Pain in Hip/Back/Neck
Reduce Bodyfat to 10% or less.
Do not let weight drop below 170.
Improve Posture and muscle imbalances.
looks like you are starting at a better place than you did last year q. already pushing pretty good shape already
Wednesday Workout:
Eagle Row - 90/20 110/15 130/12 150/10+5+5 (rest pause set)
V-Up Hold - 3 sets of 40sec holds
Rear Delt Machine - 40/8,10 30/15
Cable Curls - 90/8,10 70/17
Planche Planks feet elevated by bench - 3 sets of 30 sec
Bentover Reverse Grip EZ bar row - 90/10 100/10 110/10+8+8 (rest pause)
Behind Neck Lat Pulldown - 110/6,6, 80/12
Cable Side Bends - 50 3 sets of 10 reps
Awesome bro, great starting point. Looking forward to seeing your progress!
Great start qhams
Thursday - pec strain is still very there so I didn't do alot. Also hip issue of course. Slowly warmed up and did a few things. Not much in terms of growth or strength but at least some energy expenditure.
Overhead Tricep Ext. Machine - 70/6 80/6 90/6 100/6 110/6 120/6 130/6 140/6 150/6 160/6 170/7+3+3 (rest pause set) 100/18
Goblet Squat - 0/5 30/5 40/5 50/5 60/5 70/5 80/5 90/5 100/5,5,5,5,5
Close Grip Bench Press - 45/6 95/6 135/6,6,6 (I did these with my overhead tricep ext. so I prefatigued the muscle) (couldnt go heavier due to pec strain)
Leg Press - 200/10 240/10 280/10 320/10, 20
DB Side Lateral Raises - 5s/6 8s/6 10s/6 12s/6 15s/6 20s/6 25s/6
Machine Side Lateral Raises - 30/20
Ran out of time. Wanted to hit hamstrings with some Romanian deadlifts but that will have to wait until next workout.
Friday
1-arm cable row - 50/8 60/8 70/8 90/8 100/10+5+5 (rest pause set) 60/25
Face Pulls - 60/8 70/8 80/8 90/8 70/12
DB Side Bends - 25 3X10
Deadbug (core exercise) 3X10 each side
1-arm concentrated curl - 15s/12 20s/10 25s/8 30s/6 - drop set to 20s/8 drop set to 15s/10
Reverse EZ Curl - 20/6 30/6 40/6 50/6 60/6 70/6 80/6 drop set to 50/10
iron cross pulldowns - 30/10 - shoulder didn't like this so I stopped them
Cable Pullovers - 80/15
Close Grip Lat Pulldowns - 125/10
Planche Planks 3 sets of 45sec
Looks and sounds like you have a solid plan laid out
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Saturday - didnt make it to gym but did a little workout around the house
Glute Bridge Hold 1 set of 60 sec
90/90 lift 60 sec
1 leg 90/90 lift 30 sec
4 different hip drills like fire hydrants, bird dogs, etc. 10 reps each movement
Romanian Deadlifts 25s/20 35s/20 45s/15 55s/12 60s/10,10,10
Overhead Tri Ext 15s 3X12 really light triceps were fried already
Side Lateral Raises 15s 3X12 didnt want to push my shoulder
1-leg romanian deadlift 15 1X10 I sucked at these. Balance was horrible which makes me think I for sure have a hip issue.
Looking great bro. Keep it going
Sunday - rest
Monday - went to new chiropractor.
Chiro said the following things:
A. Stop hip tucking when doing core work. This makes the issue worse. Says that is a myth that has been going on forever and used by most therapist and trainers.
B. I do two simple core movements daily. One I simply lay on back and brace core without hip tucking, Second one I brace core in a sitting position with hands on head and turn side to side.
C. Reduce the amount I sit drastically
D. Use a wedge when I do sit, he gave me one.
E. Get the book Back Mechanic by Stuart McGill and read it front to back.
Workout for Monday
1-arm Landmine Rows (Meadow Rows) - 0/10 10/10 25/10 35/10 50/10,10 10/20
Cable Curls - 80/12 100/10 120/8+4+3 (rest pause set) 80/20
Core Exercise my chiro gave me 10 sets of 20sec "braces"
Rowing Machine - 20s ON 10s OFF for 4 minutes = 725 Meters and 66 calories burned. Didn't try to kill it since I have not done this in a long time.
Had alot of neck problems from sitting in front of computer all weekend. Had to do alot of rolling and stretching today. That is why the volume was low, but still accomplished something.
Tuesday - went very easy today. Did a bunch of stretching.
Seated Leg Curl - 50/15 70/12 90/7+4+4 (rest pause set) 60/20
Rope Pushdown - 50/20 60/15 70/17+8+7 (rest pause) 60/20
Goblet Squat - 20/5 35/5 40/5 45/5 50/5 (back/hip was not happy so I didn't do alot)
Flat DB Press w. 5 sec pause at bottom - 20s/5 35s/5 40s/5 45s/5 50s/5 (didnt push it shoulder wasnt happy)
High Step-Ups 10 Blocks each side + step - 5 reps each leg
Romanian Deadlifts - 40s/5 50s/5 60s/5 70s/5
Step-Overs (5 blocks each side + step) Using Tabata Method 20s ON 10s Off for 4 minutes. I counted reps I did 8 sets of 8-9 reps each leg
Your looking and sounding solid bro keep it up?💪👍
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Wednesday - neck is the best it has felt in a long time today, but hell when you roll the living crap out of it with lacrosse balls, cut out all overhead pushing/pulling, cut back on sitting and stand up more through out the day, stretch your neck, etc. I guess it is bound to get better. LOL but damn that is alot to do to get out of pain and I miss doing my pushing and overhead pulling movements.
Went to chiro today. This new guy I am going to give him some time. I am feeling somewhat better, but again I am doing so many things that I dont know if it is what I am doing or what he has me doing that is making me feel better and I say better but I have a long @ss ways to go before good enough to go at it, as you can see by my weak workouts. :(
Todays Workout:
Wide Parallel Grip Cable Rows - 100/12 120/12 150/12 180/12+6+6 (rest pause set)
1-arm DB Row - 40/10 50/10 60/10+8+6 (rest pause set)
Hammer Curls - 10s/15 15s/12 20s/10 25s/8 30s/6 35s/4 40s/2 15s/15
Chest Supported Hortzontal Shrugs (hits low/mid traps) 45 bar 3X10
Rock Climbers 20sec ON 10sec OFF for 4 minutes (8 rounds total)
10 sets of rehab movement doc gave me. Now bracing my core and going into a partial glute bridge. We shall see if this works.
Gotta do what helps and try not to overdo it when you do feel good
Sorry I haven't been posting workouts. Been really frustrated. Injuries not getting better and I dropped that chiropractor. He sucked and was clearly doing very little and milking me as much as possible.
Going to see another new chiro Wednesday.
This weekend I measured my waist and I have gotten to blame fat. Clean eating started yesterday and it will stick!!!
Monday
Taught a class doing cardio movements and isolation work. 30s-60s on cardio movements with 30-45s on isolation strength moves. Class was around 45 minutes.
Weight training later in the day worked back did a small circuit:
5 rounds of the folliwng with rest periods of 2-3 minutes between doing stretching, rolling, etc.
Eagle Row 10-12 reps
Standing Cable Row 10-12 reps
Floor Rear Delt Raises 10sec holds 3 reps
Tuesday
Was careful with hip.
5 rounds of the folliwng:
Goblet Squat (didn't go low just to bench then back up) 30/10 45/10 60/10,10,10
Landmine Split Lunges 5X10
Step-Overs 5X12 each side
Close Stance Leg Press 240/10 280/10 320/10,10,10
90/90 Lift - 60 sec
90/90 Lift (one leg at a time) - 3 sets of 15sec no rest going back and forth from leg to leg
Romanian Deadlifts - 40s/8 50s/8 60s/8
Walking Glute Bridges 1 set of 10 reps
Wednesday
WEnt to new chiro. Thank God!!! He is good. Hip felt alot better. Best it has felt in a while. Whether or not it holds is another question. Plan on going 2-3 days a week for about a month and continue my rehab movements.
Did a light pressing workout today. Got a shoulder adjustment as well and that helped alot.
Rope Pushdowns - 60/10 70/10 80/10 90/15+8+5 (rest pause set)
Machine Side Lateral Raises - 30/12 40/12 50/12 60/15+8+8 (rest pause set)
Pressing Circuit:
Standing Behind Neck Presses 45/8 55/8 65/8 75/8
with
45 deg incline DB Press - 30s/8 35s/8 40s/8 45s/8
with
Flat DB Press - 30s/8 35s/8 40s/8 45s/8
2nd mini circuit:
Hammer Standing Press - 25s/10,10
with
Dip Machine - 140/12,12 - shoulder wasn't ready for this yet
with
Upright Rows to Chest 40/15,15 - did all 2 rounds of this with only rest to walk from exercise to exercise
Did some glute work as well along with lots of foam rolling and stretching.
Neck and traps only thing that didn't feel good today.
Diet has been pretty good. Last night only slip 3 mini snicker bars bite size. Other than that clean eating.
what is it that one guy always says? consistency consistency consistency. keep tearing it up q
DOCTORS REPORT:
Good news.....went to a new doc today. This dude knows his hormones. For those that don't know me I have had to problem solve my issues. When we spoke he said my labs were looking pretty good except I was slighty hyperthyroid. I have always read with thyroid/adrenal issues you always treat adrenal first then thyroid. All my dumb docs over the years never acknowledged my adrenal issues and it wasnt until I started on adrenal supplements 3 years ago that I felt worth a flip. Anyways he wants me to try and come off it and then get labs redone. I would be so excited to come off something.
Next was testosterone. He said while I was good upper 600s that he liked folks more around the 900-1000 mark and wants me to increase dosage.
LDL was high and LDL to HDL ratio was not ideal so will have to make some adjustments in my diet. On a good note my HDL was up 10 points from 39 to 48 in a month with 4 grams of fish oil a day. So will make some adjustments to this.
My growth hormone was very low. While he didn't push replacement therapy he said to first try and make the needed adjustments in my regimen and see if it improves. Only other option at that point would be replacement HGH therapy....I don't have the money or should I say I don't want to spend the money on this.
Cortisol levels were ideal. Cortisol is frowned upon but like all hormones there is low, there is high, and then there is ideal. Due to my adrenal regimen my cortisol was solid.
Estrogen levels were ideal and alot of other hormones were checked and in good shape.
For some odd reason my liver enzymes were up some, not sure what that was from, but he put me on a liverguard.
The final thing he added to my regimen was some hcg 250iu once a week. Last time I took HCG was when I was using it as my replacement therapy and my E2 shot through the roof. Plus with not taking this we haven't had to worry about birth control.
Anyways curious to see what changes come about. I am hoping to have more energy, sleep better, and lean out with the help from better nutrition. :)
Great to see u take care of your health brother more guys should see the doctor and tend to injuries like u do brother keep on doing ur thing brother respect.
Thursday Workout
1-arm standing cable row - 50/12 70/12 90/10 110/10+5+5 (rest pause set)
1-arm landmine rows - 10, 10/10 25/10
with
1-arm lat pulldowns - 50/10 70/10 90/10
Bentover Rev. Grip Row - 90/8 100/8 110/10
with
Face Pulls - 70/8,8,8
Hammer curls - 20s 1st set 45sec, 2nd set 30sec, 3rd set 25 sec
Rear Delt Raises - 5s 3 sets of 25 reps
Rowing Machine - 20s ON 10s OFF for 4 minutes - 77 calories
Looks like you are very in tune with what's going on in your body, and that is awesome. Great to see people eing their own advocate. Keep up the great work qhams
Thursday night was in a car wreck. Young girl pulled out in front of me and tboned her. We are both ok. I have a stiff neck.
Friday - about 20 min. into workout realized I had to pick my daughter up so that killed workout
Saturday - did a light pressing workout
Overhead Tricep Ext Machine - 70/10 90/10 110/10 130/10 150/10 170/8+3+2 rest pause set
DB Side Lateral then keeping weight up rotate to front raise and then back to side and then down - 6 sets of 10 with 10s
Bench dips - 5 sets of 10
with
Alternating Forward and Behind neck presses - 45/10,10 55/8,8 65/6,6 75/4,4 85/3,3 95/3,3
30 deg. inc db press - 40s/10 45s/10 50s/10 55s/10 60s/10
Went to chiro and got neck adjusted from wreck.
Sunday - low back si joint have been killing me since last night. Not sure what is going on. Go back to chiro Monday.
Monday
So went to chiro today and looked at xrays. Pelvis is off. Left hip higher than right. Also neck has lost its curve and flat. I hope that I can improve or fix these two issues.
Going to start doing adjustments every week.
Did a light back workout today.
Chest Supported T-Bar Row (5 second pause in top/back position) 0/6, 20/6 40/6
with
Behind neck lat pulldowns - 65/10 80/10 95/10
One and a Quarter 1-arm DB Rows - 40/5 45/5 50/5
with
Band Pull Aparts - 3sets of 20 reps
Hammer Curls - 20s/8 25s/8 30s/8 35s/8 40s/6 drop set to rotating db curl 15s/20
with
Rear Delt Machine - 30 5 sets of 10 reps
V-Up Hold 3 sets of 30 seconds
Rowing Machine - 2 500M Sprints with 2 minutes rest between sets
Good Job!!!
Good luck and keep pushin
Tuesday
Went light today but got the volume up. did my heaviest DB Presses since pec tendon inflammation/pain.
Rope Pushdowns - 110/20 140/15 170/15 200/10 230/10+5+4 (rest pause set)
with
Machine Side Lat. Raise - 30/25 40/20 50/15 60/12 70/12+8+6 (rest pause set)
with
30 deg DB Press (3-5sec pause in bottom position) - 35s/5 40s/5 45s/5 50s/5 55s/5
30 deg DB Press (3-5 sec pause in bottom position) 60s/10 65s/10,10,10
with
Upright Rows 40/10 50/10 60/10
with
Planks - 3 sets of 30s-40s
Bench Dips - 10,10
with
Handstand holds - 30 sec, 30 sec
with
Overhead Plate Walks - 45/1 lap down/back, (1-arm 30lb)
Band No Moneys strengthen lower traps/rhomboids 3X30s hold
Wednesday - letting hip rest as much as I can. Kept it light.
Glute Bridges - 10, 30/10,10,10
with
1-leg Standing Leg Curls - 50/10 70/10 90/10 110/10
with
Goblet Squat (only squat to bench ht.) 35/10 50/10 60/10 70/10
Walking Lunges - 15, 15s/15 25s/15
with
Romanian Deadlifts (did 2 sets with different weight for each set of lunges 35s/5 40s/5 45s/5 50s/5 55s/5 60s/5
Leg Press - 240/15 280/12 320/10 360/8
with
Step-Overs (5 blocks each side plus step) 4 sets of 15 reps each leg
1-leg 90/90 lift 30sec each leg
with
1-leg romanian deadlifts - 10/10 (suck at these. I imagine it is due to my hip imbalance.)
Thursday - another chiro visit but not helping out much in terms of helping reteach the muscles where to be. Will start looking for a good PT next to add to my chiro visits. I have to get this fixed!!!
Back Workout Today - Was having a decent workout when a girl asked me for help and that ate up 20 minutes of my workout time. :(
Eagle Row - 70/8 90/8 110/8 130/8 150/12+6+6 (rest pause set)
Face Pulls - 40/10 50/10 60/10 70/10 - this aggravated my pec tendon
Cable Curls - 70/8 90/8 110/8 135/8+4+4 (rest pause set)
T-Bar Row - 45/10 70/10 90/12+6+4 (rest pause set)
Reverse Grip EZ Row - 90/10 100/10 110/15
Ran out of time from talking and helping :(
Helping is great but if it gets in your way and you are on a time crunch, say NO in a nice way, lol.
Friday - started an upper body pressing routine and aggravated upper traps and went into partial spasm. :(
Played golf that afternoon and jacked hip/lower back up. My hips are just to weak to stabilize. :(
Saturday - took prednisone and went to chiro for an adjustment and that helped alot!
Sunday - no exercise
Diet has not been great and I am not seeing the results. Poor training with so so diet equals bad results. :(
Monday - Pulling
Glute Bridge - 10 reps
Glute Bridge (1-leg) 2 reps each held at top for 15 seconds
Glute Bridge Marching 10 reps each leg
Bent Over Rows - 25/20 45/20 75/15 95/12 115/10 135/8 165/6 - drop set to 115/10 - drop set to 75/15
Wall Holds - 3 sets of 30sec
V-Up Hold 3 sets of 30sec
1-arm cable row 6 sets of 6 reps. No rest just back and forth. 60 lbs.
Rowing Machine 200 Meter Sprints with 45s-60s rest between sets. 5 sets of these. I was getting 200M in about 45 seconds.
Tuesday - neck feeling soso today and pec wasn't feeling it but I worked through it and rolled the mess out of it along with lots of stretching.
Flat DB Press - 35s/5 40s/5 45s/5 50s/5 55s/5 60s/5 65s/5 70s/5 (this weight isn't heavy just having to be really careful right now with pec tendon)
45 Deg. Inc. DB Press - 35s/6 40s/6 45s/6 50s/6 55s/6 60s/10
Farmers walks 50s/50 yard carry, 55s/ 50 yard carry, 60s/ 50 yard carry
Tricep Pushdowns - 70/10 90/10 110/10 80/22
Infraspinatus Cable Lift - 11/10,10,10 5/17