IBB'S Journal 10 - 15lbs more to go

Sometimes steroids are used to treat tendonitis, but beware--sometimes the treatment just masks the cause, and when it wears off, it comes back worst than before.

How are you warming up before lifting?

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

light weight 10 reps. I dont stretch though maybe that could be the cause of the problem.

Actually it could be steroids that caused the problem.. The pain started 5 weeks after i stopped using them. I have just delt with it... Hmmm im trying to stay away from steroids i dont want to use them to heal my injury... IGF-1 may be a solution.. although they havent done many studies on its side affects its still a very new drug...

Hmmm I think ill start stretching the spot doing stretches on my time off... Maybe this will help.. What ever i do i just need this to go away in 10 days.. I need to lift!

well on the bright side of things I just started gaining again.. im at 193 lbs now.

grams cals %total
Total: 4216
Fat: 182 1637 40%
Sat: 63 568 14%
Poly: 38 346 8%
Mono: 65 582 14%
Carbs: 389 1461 35%
Fiber: 24 0 0%
Protein: 210 840 20%
Alcohol: 26 183 4%


I may need to lay off the beer... It sure does make an impact sort of... Other then that the diet is decent.. I think..

Hmmm, for warming up, you're definitely way too little.

If you go to http://www.discussbodybuilding.com/m_107738/mpage_1/key_lomax/tm.htm#109404
you'll see my input for Lomax's freebie on warm-up, but he's revamped his sites (not for the better, I opine), and I can't seem to find his free e-book online anymore.  I still have a copy that I'd be happy to send to you if you PM me your email addy.

In general, I approach warming up as a necessary evil.  I really hate it. But it goes something like this:  an easy cardio to just warm up the core (nothing strenous) for 5-10 minutes, then a really short set of calisthenics (sp):  10 pushs ups and 10 stick-em-up squats (all controlled; we're not trying to do anything here but get the joints lubed up).  Then a series of kinetic stretches to lube all major joints, and then (puff puff) finally a very short fit of static stretching for my trouble areas (the elbows).  Then, warm up on the first set of weights, although I'm going to have to increase that to two easy sets, I'm learning.  Basically, 10-15 minutes of boredom before the fun stuff.  Oh well.

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

hmmm... Ill use half of that but leave out the short cardio.. I think ill incorperate the calisthenics and the stretching.. Ill keep my light set before i start my heavys too..

So ill add all that in thanks for the info buddy

You know whats wierd? I havent been to the gym in 5 days... My weight is still climbing.. I thought it would fall but maybe being less active is causing it... im almost all the way back to 195... I changed my diet when i stopped working out though... i noticed i have too many light snacks not enough big beefy meals... So i increased my average 3 squares into 800 - 1,000 calories in each meal.. Then added my 300 - 500calorie snacks between each meals so thats... Ill usually have 2 - 3 snacks + 3 meals = between 4,000 - 5,000 calories per day.

25% - 35% of my calories are from fat but i dont think thats really that much....

With this diet I should be at 205 by march hopefully... August of this year i hope to be around 215... If I do decide to run another cycle I know i said I wouldnt but I think I will after all my natural gains like most bodybuilders in my gym do.. Ill jump from 215 - 235 within a couple months at the end of the year.. Goal weight is only 240 so ill be 5 lbs away im sure i can gain 5 more lbs naturally in 1 year lol... So at age 25 I want to be at 240 8% BF... The problem is Ill have to change my diet and try to maintain my weight while losing Some BF.. Ill probably end up going down to 220 But even 220 @ 8% sounds good to me.

Okay I am going to start training again on Monday of next week..

Thats right 10 days is almost up!! wohoo that didnt take long at all!!

My plan is for most bench's im going to use dumbells.. I think it was the barbells that injured me.. I may still use barbells for my incline though.

If you think the barbells did the injury, test your theory out by avoiding them all together.  Otherwise, you'll never have a chance of knowing!

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

Your right man!  Im only going to do dumbells for pushing movements... Lets see if my tendon acts up in the middle of training...  Hopefully it wont!   I really really hope it doesnt!!

Monday is so far away.. I really want to get back into the gym ASAP... Im thinking about working my back deltoids and legs tomorrow get a full body work out kind of a warm up before i start hitting each muscle group 1 day per week next week..
 
Do you guys think thats a bad ideah?

I wouldn't do it.  Even if it's just to test your discipline!

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

I did it.. I just didnt do to many pushing movements.  Tomorrow  I will though I tested it to see if id be okay pushing anything but barbells.

Yesterday:

Barbell rows:

135 x 10
185 x 8
205 x 8
135 x 10

Shoulder Shrugs:
 
225 x 10
295 x 10
315 x 10
345 x 8

Squats:
 
275 x 10
295 x 8
315 x 6

Controled shoulder press machine with plates:
 
160 x 10
160 x 10
210 x 5

Tricep Over Head single arm extension:
 
(Cables)
 
50 x 10
60 x 10
60 x 10

Cable Rows:
 
160 x 10
190 x 8
190 x 8
 
 
I just did a full body work out.. Just kinda getting warmed up because Monday im going to give it my all.

Total-body my eye!  Where are the crunches??

Ha ha ha... just kidding, Bro.

Sweet Jesus.  Did you do that in THAT order??  Shrugs, THEN Squats??  That must've killed.

Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.

That is the exact order i did it... Omg It did kill trust me!  I was just kind of mixing it up the whole time. 
 
The thing that really killed me that day is i was working in with smaller guys in my gym.  So he is shrugging 135 - 185 lbs then i have to keep taking all the damn plates off and putting them back on   I was starting to get tired.  Same goes for the shoulder press.  But then one of them gave me a compliment and i felt really good about my self.   So I guess it was worth taking the plates off putting them back on etc... 
 
 
I might be taking up a new hobby this week.. BJJ  I always did want to grapple.. Think im going to start doing that once a week I just got to make it over to the gracie school this week so I can get started.  Unless i chicken out due to the fact that i dont usually have alot of time during the week.

Okay so i worked out today started with dumbells I still pushed a barbell because MY INJURY TOTALLY HEALED! WOHOO!!    Now the ****ty part...  I started with 90lb DB's and i was doing sets of 8... Im not sure if i got weaker but I couldnt push **** after that on everything  Im also not use to dumbells though I rarely do them especially flat db press..
 
Flat DB Press:
 
90 x 8
90 x 8
90 x 8
 
Decline Barbell Press:
 
225 x 9
205 x 8 <-- I was so tired my arms just wouldnt push Maybe it was the DB's that kicked my ass?
 
Weighted Dip Press:
 
180 x 10
250 x 8
300 x 8
 
Incline controlled machine Swing with plates:
 
180 x 8
180 x 8
180 x 8
 
Flies Machine:
 
185 x 10
210 x 6
195 x 6
 
 
PATHETIC NUMBERS!! I wish I had a spotter for my DB press though I would have just done 95's x 6 - 8...  Maybe it was just a bad day  
 
at least my height and weight is:
 
6'1
191lbs
 
So im around the same. bit of a change in body comp though.

Dumbells will ALWAYS kick your ass.  Seriously.  I always have to go down in weight if I just change an exercise by replacing barbell with dumbell.  Not at all unusual.

I wouldn't fuss too much about the weights:  (1) I think you're going for muscle growth, so no biggie as long as the muscles keep growing; and (2) a 10 day lay off will bring a small decrease in strength, but is short enough that your strength will zoom back, so don't sweat it.

Glad to hear that you're healed!  That's tremendous news!!

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"