Wednesday, December 13, 2017

More scandalous confessions from a Lyft. There's bad news about the car. The transmission is going and it's going to be several thousand dollars to replace. The car is in the shop until tomorrow. I was going to take it to a Honda dealership and get a second opinion but after doing research it seems like this is a very common problem with this make and year, so I'm inclined to just trust the mechanic. A plumber at work said his friend replaced his transmission and he can ask him for me. Several options to consider.

On the way home to do some bench pressing. I'm going to start losing weight soon and that will be a lot easier on my wallet.

Tuesday, December 12, 2017

Back is still hurting two days later. I should do more direct ab work. Couldn't hurt.

My car is currently in the shop overnight. Mechanic says the transmission might be bad. Hopefully it doesn't come to that. In the meantime, he's going to change the fluid. Currently typing this up in a Lyft on the way home. Just going to rest and maybe use the massager tonight on my back. A night walk sounds really nice.

I have the desire to write about more personal going-ons in my life. I find myself looking at years past and wishing I'd jotted down more about particular events, especially regarding my surgery (although that was training related).
SSB squats
290 x 5
335 x 5
380 x 5
Tweaked my back on the third rep but still finished.

290 x 3 x 10

Leg curls

Sunday, December 10, 2017

Facepulls
3 x 15

Overhead dumbbell press
50 x 8, 10
80 x 8, 10, 10, 9
Super-set with
Band pull-downs
10, 10, 12, 12 (on this set my Iron Woody band snapped. Lasted me 10 years. RIP), 15 (ripped band), 15

Done in conjunction with Ball Sac mini-band tricep pressdowns with right arm
10, 10, 15, 15

Push-ups, skullcrushers and curls

Saturday, December 9, 2017

Been training regularly. Have to push aside the feeling of boredom from dumbbell training and make regular recordings..

Am on a deload week. Squatted up to to 260x5 and did dumbbell press with no more than 100. Bench pressed 95 for sets of 20 like usual.

Got to test my progress out at work. We had to load boxes of envelopes out. I was able to carry them but my surgery point felt sore a few hours later. Nothing alarming. Was as good as new the next day. The doc told me at this point the tendon has fully reattached and I shouldn't worry about accidents barring extreme stupidity.

Tuesday, November 21, 2017

SSB squats
305 x 3
350 x 3
392 x 3
Good Lord this felt heavy. I've been sick so it's no surprise.

290 x 3 x 8

Leg curls, 10 minutes jog

Monday, November 20, 2017

Bench pressed 95x20 a few days ago.

Barbell overhead press
45 x 2 x 10
65 x 10, 15
Super-set with facepulls

Dumbbell overhead press
80 x 10, 10, 10, 10
Super-set with
Band pulldowns
10, 12, 12, 12, 16

Wednesday, November 8, 2017

Updated my phone's OS and it wiped a long entry I had made doe yesterday's workout. The highlights include bench pressing up to 90x20, which is pretty sweet. Next workout I'll slide on the 25s for 95. Then I dumbbell pressed 100x10, 115x10, 125x8, and 125x10 on the right arm, super-set with rows using the same weight. Some isolation finishers at the end, like always. If I'm eating as much as I am I want some hypertrophy to go along with it.

Friday, November 3, 2017

SSB squats
290 x 5
330 x 5
370 x 8

290 x 2 x 10
240 x 12

Leg curls

Sunday, October 29, 2017

Benched up to 80 lbs for 15 reps today after 5 sets of working up from just the bar. I was actually unracking the bar rather than having it on my lap and rolling it up to my chest like I was doing with 65. Finished up the right arm with barbell strick press overhead with the bar for 10, band overhead presses, band pressdowns, band rows and light band curls.

Dumbbell pressed 100x8, 115x8, and 125x3x8 with the left arm, super-setting with rows using the same dumbbell for 10.

Saturday, October 28, 2017

Overhead dumbbell pressed 80 x 10 and push pressed the 100 for 3 few days ago.

SSB squats
110 x 30, 30, 30

Good mornings
200 x 2 x 10

Wednesday, October 25, 2017

SSB squats
320 x 5
360 x 3
405 x 3

330 x 8, 8, 10

Band leg curls

Tuesday, October 17, 2017

Worked up to 3 sets of 80 lbs for 8 reps doing dumbbell strict press. 25 lb kettlebell in right arm but needed assistance with the left to stabilize it. Surprised at how light the 80 felt. On a 4th set I did 7 strict reps and then two push press reps.

More significantly, I benched 65 lbs. That's a 10 lb jump. Started with 10 reps and finished with 20. I bench with a very wide grip now to bring my lagging chest up to speed.

Monday, October 16, 2017

Getting over being sick. Worked out twice during this duration, nothing too heavy but getting a good pump with the 100 lb dumbbell for dumbbell press. Legs just involved RE with kettlebell goblet squats. Used a 50 pounder. This was a test and I was able to make it work with my healing arm by putting most of the weight on my left, but that made the healthy bicep tendon feel something. Didn't go over 35 reps. Good milestone for the arm, though.

SSB squats
300 x 3
342 x 3
385 x 3

290 x 3 x 10

Band leg curls

Saturday, September 30, 2017

Yesterday I picked up a pretty heavy piece of office machinery, a Martin Yale tab sealer, with both hands and moved it. A small victory.

Deload

SSB squats
170 x 5
210 x 5
250 x 5

Alternating SSB lunges
150 x 14, 14, 18

SSB good mornings
150 x 15

Wednesday, September 27, 2017

Bench press
45 x 10, 10, 25
Super-set with
Barbell rows
45 x 10, 10, 18

Kettlebell press (right arm)
25 x 10
Super-set with
Kettlebell rows (bilateral)
50 x 10

Dumbbell press
Right arm: 28 x 8, 10, 10
Left arm: 100 x 10, 115 x 10, 125 x 8, 8
Super-set with
Rows
Right arm: 25 x 10, 10, 10
Left arm: 100 x 10, 115 x 10, 125 x 10, 10

Overhead dumbbell press
Right arm: 18 x 10, 10, drop down to 10 x 12

Friday, September 22, 2017

SSB squats
330 x 3
355 x 3
400 x 2
330 x 3 x 8

Band leg curls, reverse crunches

Thursday, September 21, 2017

Bench press
45 x 10
45 x 15
50 x 15
55 x 10, 15, 20

Kettlebell rows
50 x 10, 10, 10, 10, 20

Landmine press
45 x 10
45 + 25 x 10
45 + 45 x 10, 12, 10

Band pulldowns
10, 10, 15, 10, 12

Band pressdowns and 10 lb curls in right arm

Woke up today feeling sick as hell to my stomach. No appetite in the morning.

Friday, September 15, 2017

Bench press
45 x 10, 10, 20
Super-set with
Barbell rows
45 x 3 x 10

One-arm dumbbell press
100 x 10
115 x 10
125 x 8, 8, 7 (failed 8th)
Super-set with
Dumbbell rows
100 x 10
115 x 10
125 x 10, 10, 10

Kettlebell bench press (right arm)
25 x 10, 10, 15, 20
Super-set with
Kettlebell rows (right arm)
25 x 10, 10, 20

Bench press
35
Super-set with
Barbell rows
20

Tate press, curls

Thursday, September 14, 2017

SSB squats
295 x 3
335 x 3
375 x 5
330 x 8, 8
290 x 10

Band leg curls and reverse crunches

In fantastic news, I can lift 45 plates with two hands. This makes loading far breezier and my healthy arm doesn't feel like the tendon is under chronic strain anymore.

Tuesday, September 12, 2017

Landmine press
45 x 10, 10
45 + 25 x 10
45 + 45 x 10, 10
45 + 45 +10 x 10
Super-set with
Band pulldowns
10, 10, 10, 15, 15, 15, 15

Overhead press (right arm)
22 x 10, 10, 10, 10, 10
Super-set with
Dumbbell rows
22 x 10, 10, 10
Kettlebell rows (bilateral)
50 x 10, 10

Bench press
45 x 20, 20, 25
Super-set with
Barbell bent-over rows
45 x 10, 20, 20

Overhead press
50 x 10, 10 good arm, 10 injured x 10

Curls, bench push-ups

I didn't get a few things at the end. I'm moving fast enough between sets that it's challenging to log stuff.

Sunday, September 10, 2017

Bench press
45 x 10, 10, 19

Dumbbell press
50 left arm, 20 right x 10, 10, 12

Bilateral kettlebell rows
25 x 10, 10
50 x 10, 10

One-arm dumbbell press
100 x 10
115 x 10, 10
125 x 10, 10
Right arm: 20 x 10, 10, 10, 10

Dumbbell rows
100 x 10
115 x 10, 10
125 x 10, 10
Right arm: 20 x 10, 10, 10, 10

Tricep pressdowns, curls

Wednesday, September 6, 2017

SSB lunges
150 x 8
170 x 10, 10
200 x 8, 8

SSB good mornings
200 x 3 x 10

Reverse crunches

This made me sore as hell the next day.

Saturday, September 2, 2017

Dumbbell press
100 x 8
115 x 8, 8
125 x 8
Right arm: 18 x 12, 12, 10, 10, 10, 10

Bent-over dumbbell rows
100 x 10
115 x 10, 10
125 x 8
Right arm: 18 x 10, 10, 10, 10

Tricep pressdowns and curls

Saturday, August 26, 2017

SSB squats
Up to 390 x 3
330 x 9
Stopped here to make it to work.

At night:
330 x 2 x 9

Leg curls

Monday, August 14, 2017

Starting the 531 protocol for my SSB squats. Last session I hit 350x8.

SSB squats
290 x 3
330 x 3
370 x 5

330 x 2 x 8
290 x 10

Band leg curls

Monday, August 7, 2017

Mixed things up last night by doing lunges with the SSB bar. Went up to 190 x 10 for each leg. Followed this up with good mornings up to 200 x 10. Legs, back, and butt especially are very sore today. Going into the session my left knee had some floating pain that got better the more I lunged.

This morning I woke up at 7:22 to train before work at 10:30. After a quick breakfast of beef soup, a slice of toast, half a Quest bar, OJ, and coffee, I jumped into my one-arm bench press program. Went a little heavier than last time, up to a 45, two 25s, and a 10.



While easier than the dumbbell I rep I'm keeping rest times very brisk for me, just a minute or two, and shit got challenging quick. Did a bunch of sets, maybe 5 or 6, of heavy weight super-set with dumbbell rows up to the 125 pounder x 10. Finished with lateral raises for both arms (10 in good arm, 5 in recovering one) and curls.

I also plate pressed 15 x 10 for two sets with the right arm. Can't wait to press the empty bar. After I master this weight I'm going to move to the 35 lb bar I have.

Tuesday, August 1, 2017

I'm going to shift my training to the morning whenever I can. I feel much better getting it done in this period than after work and finishing late at night. Yesterday I managed to get a 50 minute session done before work in the AM. I did a one-arm bench press using my car deadlift handle and the barbell loaded to one side.



The reason for bringing this exercise in was to give my healthy bicep tendon a break from all the brutal dumbbell hosting it's been supporting. I felt the strain before this deload and have read accounts of people ending up tearing their other bicep while in recovery from the first one. It made a big difference just being able to unrack a weight for once.

It'll be nice when I can lift 45s with two arms again when doing squats. As it stands, just subbing out dumbbell pressing sometimes is the first step and my bicep already feels much better.

Tuesday, July 25, 2017

One-arm dumbbell press
115 x 8, 8
125 x 8, 8

Bent-over dumbbell rows
100 x 10
115 x 10
125 x 10, 10

Tricep pressdowns, curls, lat raises

Also plate pressed 10 lbs with my right arm for 3 sets of 10! Felt heavy.

I'm also feeling strain on my left bicep tendon from so much dumbbell hosting, carrying bags with that arm, and other forms of picking up my injured arm's slack. I gotta be careful. I haven't had a deload in 4 months so I'm going to do that and order some dumbbell hooks so I'm not curling up heavy weight every arm workout.

Monday, July 17, 2017

Falling behind on this. Let's pick up from last night. After squatting 360x3x5 I've been feeling run down today. Drinking on the weekend and going to work without much sleep probably has more to do with it than anything approaching overtraining, though. Sleep debts can take awhile to pay.

Mixed things up tonight as a result.

Dumbbell push press
100 x 0, 2
Whew, after the first set I figured I wouldn't be getting any but it was surprisingly light , when I managed to get my legs in kinetic synthesis with the press. On the second rep there my timing was off and I basically strict-pressed it.

Landmine press
45+10+10 x 12, 12, 12, 15
45+10+10+10 x 12

Heavy band pulldowns
10, 12, 12, 12, 12, 20, 15
Monster mini snapped and caused me to stumble.

Random stuff for my other arm throughout. Good news: curling a 5 lb plate and also doing a curl+press combo.

Friday, July 7, 2017

Saw the surgeon on Wednesday for a check up on my progress. It was a very quick inspection but he said everything looks great and to keep doing what I'm doing. Physical therapy today saw some improvements. I used a hand bike and then upgraded to a stronger band for resistance training. She asked me how heavy I'm doing my curls and when I told her 2.5 lb she said I can go a little heavier than that. She suggested 3.

Did an easy session tonight. 290 x 2 x 8 SSB squats and a final set of 15, plus some banded leg curls.

Thursday, July 6, 2017

One-arm dumbbell press
115 x 10, 10, 10, 10, 10

Plate press (right arm)
5 x 10, 10, 10, 10

Bent-over dumbbell rows
115 x 10
125 x 10, 10, 10, 10

Band rows (both arms)
10, 10, 10, 10, 10

Hise shrugs
330 x 10, 10

Tricep pulldowns, curls, lat flyes

Any lift stuff for my recovering arm was between sets of the heavy work. Keeping active as per Emevas' recent Mythical Strength article.

Curling 2.5 lbs with the bad arm now. Things are moving along. Mobility is still not as good as I would expect 3 months out from surgery.

Tuesday, July 4, 2017

SSB squats
350 x 3 x 5

Leg curls

Saturday, July 1, 2017

Have taken a 4 day break due to my girlfriend visiting. Managed to train this evening after work before going out for Canada Day.

Overhead dumbbell press
80 x 7, 7, 8, 8

Band pulldowns
20, 20, 20, 20, 20

Incline dumbbell press
50 x 15, 12, 8
Very slow eccentric.

Curls, hise shrugs

Various skullcrushers and curls with 1 lb plate in injured arm

Monday, June 26, 2017

One-arm dumbbell press
100 x 10
115 x 10, 10

Landmine press
45 + 10 x 12, 15
45 + 10 + 10 x 15

Bent-over dumbbell rows
100 x 10, 15, 15
125 x 10, 10, 10

Curls, tricep extensions

Sunday, June 25, 2017

One-arm overhead dumbbell press
80 x 7, 8, 8, 7

Band pulldowns
20, 25, 25, 25, 25

Incline dumbbell press
50 x 17 (left arm)
2.5 lb plate x 14 (right arm)
Done bilaterally.
SSB timed hold
400, 420 x 10 seconds

SSB squats
Up to 370 x 5
I need to deload. Feeling beat up. I made it here linearly increasing the weight 10 lbs every week.

330 x 8, 8
240 x 20

Band leg curls

Friday, June 23, 2017

Therapist cleared me to "officially" start strength training my arm, although she was aware that I'd been working it out since before I even started PT. She gave me one of those flat bands that feel like a balloon to do tricep extensions with. I'm keeping it at the office so I can do stuff at work and home, especially since I'm working a couple of 12-hour days this week.

This last session was also my most painful one yet. She stretched my arm out to what felt like full extension and held it. I can straighten it out that much but holding it is another matter. Normally my arm just hangs at a slight bend by my side.

Went on a run at night after said 12-hour shift.

Tuesday, June 20, 2017

SSB box squats up to 310x5 for 3 sets yesterday, just a maintenance day.

One-arm dumbbell press
100 x 8
115 x 8, 9, 9, 11

Bent-over dumbbell rows
50 x 10
100 x 10
125 x 9, 10, 10, 12

Tricep and bicep isolation work

Saturday, June 17, 2017

Great squat session I didn't record where I repped 360 on the SSB for 5 and then did 3 sets of 330 x 8. For assistance work that's heavier than what I did pre-injury.

Dumbbell overhead press
80 x 7, 6, 7, 7

Band pulldowns
20, 25, 25, 25, 25

Incline dumbbell bench
50 x 12-20 for 3 sets
2.5 lb plate x 3 x 10 in right arm

Curls

Various tricep pressdowns and facepulls on my injured arm interspersed between the regular sets.

Some comparison pictures. Believe it or not my arm is growing a little, although you'd be hard pressed to notice here. The bicep is a little more shapely.







Wednesday, June 14, 2017

Lots of light reps on my right arm tonight. Pressdowns x 20, bench pressing with a martial arts bo, moving up to a 2.5 lb x 20 press, and finally up to 5 lbs x 10-13 for a few sets. Big milestone on the 5 lbs, which felt heavy.

Dumbbell press
100 x 10
115 x 8, 8, 8, 10

One-arm dumbbell rows
100 x 12, 12
125 x 10, 10, 10

Supersetted with various sets of pressing 5 lbs in the right arm and doing band facepulls.

Various curls, facepulls, skullcrushers

Saturday, June 10, 2017

Didn't record an awesome session where I repped the 115 dumbbell for 8 reps on multiple sets.

Third physical therapy session today. Scar tissue has been breaking down and the injury site is much softer. ROM coming along nicely. Huge improvement in shoulder mobility. Attaining arm extension is lagging.

Helluva busy weekend ahead of me. Work dinner tonight, George's birthday tomorrow, niece's birthday Sunday, on top of work each day.

Girlfriend moving 3 hours away tonight for school. I'll miss her. We feasted on sushi and sake last night.

Box squats
Up to 290, 310 x 5
310 x 8

Good mornings
190 x 2 x 10

Sunday, June 4, 2017

Physical therapy on Thursday went well. Worked on getting a full extension (not there yet) and pushing the pain boundary with supination. She lotioned my arm up and massaged the arm to break up scar tissue before we tried ROM tests again. I gained more range just from the massage. She gave me some basic exercises to do throughout the day, like overhead extensions and simply lifting the arm up and down.

My shoulder mobility is horrible and I cannot fully rotate the shoulder externally so it doesn't go back very far. Working on that by doing the motion for a barbell overhead press with both arms as best I can. As it is I can't do a real overhead tricep extension, or even raise my arm above my head fully in the first place.

I'm concerned about a hard protrusion I can feel in the elbow crease. Have only noticed it recently. Hopefully it's just scar tissue. The therapist didn't have a definite answer for it. No pain, though.

SSB squats
Up to 350x5
Pushing things along. First time using two hands on the handles. Have to be really careful not to push them when going heavy.

Drop-set of 300, 240, 150, 60 x 10

Band leg curls

Monday, May 29, 2017

Missed logging a couple sessions. Squatted 325x3x8 and dumbbell overhead pressed 80x4x5. Did 7 on a final fifth set.

Got my brace off last Wednesday. I start physical therapy thisThursday. I almost have full extension of my arm. Supination hurts but I'm pushing it little by little. The doctor twisted it pretty far to test it and it hurt. He asked if I had already started therapy and said he wants to start me on a pretty aggressive program when I told him no. I'm taking that as a greenlight to get the arm really moving.

Did some more exercising of the noodle arm this session beyond the lateral raises. First time applying resistance to it.

Dumbbell press
100 x 10, 10, 10, 10, 12
Band pressdown on injured arm for 20, 20, 20, 20

Bent-over dumbbell rows
100 x 10, 12
125 x 10, 10, 10

Curls
1.25 lbs x up to 15 injured side
50 x 12, 12, 10, 10

Facepulls (two arms)

SSB hise shrugs
190 x 30

Injured side lat raises with a water bottle
20


Friday, May 26, 2017

One-arm dumbbell press:
100 x 10, 10, 10, 8, 10

Bent-over dumbbell rows:
100 x 12
125 x 8, 10, 10, 12

Lateral raises with injured arm
100

Incline dumbbell press
50 x 15

Curls

Monday, May 22, 2017

SSB box squats
Up to 290 x 5, 5
300 x 5, 5, 5
This has kind of become a back-off day, even though the dead-stop on the box can be tough.

Know what's sad? My shoulder has atrophied so much I drape clothes over it to match the height of my other one so the SSB stays even. It also hurts without muscle cushioning it.

Should be starting physical therapy on my arm soon. This morning I woke up and without thinking extended my injured arm to turn off the alarm. My ROM brace stopped me from fully extending it, and I almost have full extension anyways, so it wasn't brushing with catastrophe or anything (I remember this happening pre-surgery and without anything on my arm, though - I yelped out in pain).

Wednesday, May 17, 2017

Haven't been keeping up to date on this lately. Training has been very consistent. I actually want to train more than ever. Have been eating to grow but I'm not in crazy bulk mode or anything.

Went through a break-up yesterday but am in good spirits. I made the call for it to end but losing friendship, which is what I wanted us to revert back to, sucks. Oh well.

Overhead dumbbell press
80 x 5, 5, 5, 5, 5
Cool, a 5x5.

Ball-Sack band pulldowns
20, 20, 25, 25, 25

Accessory work

Crazy comparison pic. Left and right side.

Tuesday, May 9, 2017

SSB squats:
Up to 300 x 3 x 8

Good mornings
170 x 3 x 10

Monday, May 8, 2017

One-arm dumbbell press:
Up to 100 x 8, 10, 8, 8, 8, 8
50 x 10, 15

Bent-over dumbbell rows:
100 x 10, 10, 10
115 x 10, 10, 10, 10, 10

Tricep pushdowns, Curls

Tuesday, May 2, 2017

SSB squats:
270 x 8
280 x 8
290 x 8

Good mornings
150 x 15, 12