Nacho's Journal
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Nacho's Journal - 2/6/2008 7:13:31 PM
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nachos000
Posts: 155
Joined: 3/28/2007
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I think I need to start a journal to keep me motivated!
Here's me...
Age: 28
Height: 171cm
Weight: 82kgs
Measurements: Not taken
BF%: 24 (not sure that the scales are accurate though!)
Injuries
My lifting has been severely restricted from 2 injuries I have and am getting treatment for:
1. Impingement in my left shoulder - no overhead work (f**kit) but strengthening rear delts with light weights.
2. A knee problem - sharp pains below the patella when squatting
The exercises I can do are limited to bicep curls, deads, rows, light leg press (not squat), abs, calf raises, light rotator cuff work, ham curls and prob a few others I've missed. At the moment I can't do chest, pullups, delts (other than light rc work), overhead tris work. This really pisses me off.
Goals:
After coming back from overseas in November last year I had lost 5 kilos, some fat & some muscle, and given my injuries, thought I should keep it up and seriously focus on cutting. So... I've gotten my cutting diet in check (around 2200 cals but I'm not completely anal about it), HIIT 4-5x a week, restricted lifting (see above). I've kept track of my progress and I've gone from 94kgs 28%bf to 82kgs 24%bf in 3 months. I can see I have lost quite a bit of muscle but I'm doing all I know to prevent it (high protein, heavy weights where possible). Even with 24%bf I can see some evidence of abs so I can't wait to drop the bf% lower. Strange though. Although my bf% is high I don't really look *fat*, actually people keep telling me I'm looking scrawny (besides the love handles!)
Currently my goal is to keep cutting at least til under the 20% bf mark, hopefully lower than that. This should give my shoulder and knee some time to recover some more. I am seeing an orthopedic surgeon on the w/e about my knee, hopefully good news.
Supplements
Whey protein powder
Fish oil capsules
Glucosamine & Chondroitin (thanks Dan)
Multi
Hydroxycut Hardcore
Other Stuff
Please feel free to comment about anything in this journal. Any tips on injury recovery, diet, exercises, goals are more than welcome. In particular, give me hell if I'm not making any progress :)
John
_____________________________
Commitment is doing what you said you would do after the feeling you said it in has past.
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RE: Nacho's Journal - 2/6/2008 7:51:53 PM
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edrice2
Posts: 767
Joined: 6/22/2007
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24%? and some abs? scales are not accurate haha, that seems pretty high to me
your injuries blow, thats very limiting man. good luck with the rehab, focus a lot on the deads and rows first and foremost...are dips out of the question?
good luck with cutting
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height: 5'9"
current weight: 152
bulking
full body routine
food
(in reply to nachos000)
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RE: Nacho's Journal - 2/6/2008 10:32:20 PM
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nachos000
Posts: 155
Joined: 3/28/2007
Status: offline
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Well they are flabby abs but you can definately see them :) As I said, I'm not confident that the scales are accurate...
Yeah you wouldn't believe how frustrating not being able to lift is!! Still, I don't want to rush in and break myself even more.
Unfortunately I think that dips are what caused the shoulder problem in the first place. They put a big strain on the joint.
_____________________________
Commitment is doing what you said you would do after the feeling you said it in has past.
(in reply to edrice2)
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RE: Nacho's Journal - 2/11/2008 10:45:42 PM
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nachos000
Posts: 155
Joined: 3/28/2007
Status: offline
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An injury update...
Training has been slow unfortunately as I need to ease up a bit on the knee and shoulder... doctors orders :(
I saw an orthopedic surgeon and I am having xrays taken of both my should and knee, and an ultrasound of the shoulder. I'm taking anti-inflammatory tablets and am hoping that will help. If not, I might get cortisone injections. The last result is they can perform surgery which may help (about 60-70% chance).
I think the best thing is to take it easy for a while until I get some results from the xrays etc.
_____________________________
Commitment is doing what you said you would do after the feeling you said it in has past.
(in reply to nachos000)
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RE: Nacho's Journal - 2/18/2008 2:16:50 PM
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nachos000
Posts: 155
Joined: 3/28/2007
Status: offline
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Finally something positive. It was legs night last night and although I probably shouldn't have, after reading the thread on full a2g squats I thought I'd try them with just the bar. No knee pain... Added weight.. still no knee pain. I kept adding until I reached a weight I could actually use for proper sets and still no knee pain. The anti-inflammatory tablets I've been taken probably have helped my knee but I think the main difference was my form. I have watching a lot of squat video footage and I'm sure my knees have been too far forward over my feet previously, putting pressure on my knees. Also I used to stop part-way down to be 'easier on my knees'. When doing the a2g squats my body was more centred over my heels. I guess it's a bit more ham/glute dominant than quad-dominant but I definately feel the quads today!
Not much new on the shoulder impingement. Keeping up the cuff and rear delt exercises. Xray and ultrasound on Thursday.
_____________________________
Commitment is doing what you said you would do after the feeling you said it in has past.
(in reply to nachos000)
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RE: Nacho's Journal - 3/2/2008 2:57:37 PM
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nachos000
Posts: 155
Joined: 3/28/2007
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Had my first push session of after over a month of pretty much no upper body training (beside any minor deadlift stimulation). It's been a week since my cortizone injection now and my shoulder is feeling a bit better but still tight and a bit painful through the traps.
A very basic workout
Dumbell Flat Bench 3x10
Dumbell Shoulder Press 3x10
Dumbell Flyes 3x10
Skullcrushers 3x10
No sets to failure (docs orders) and used pissy little dumbells (docs orders again). Apart from tightness in my shoulder everything went ok. The sad part was that I had sore pecs and tris the next day, even with using tiny little dumbells :) I guess it's just because I hadn't trained for so long.
_____________________________
Commitment is doing what you said you would do after the feeling you said it in has past.
(in reply to nachos000)
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RE: Nacho's Journal - 3/2/2008 3:05:43 PM
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nachos000
Posts: 155
Joined: 3/28/2007
Status: offline
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I was trying to find excuses not to get to the gym for my back/bi workout today. My knee was a bit sore, tired, etc and then the little conscience nachos on my shoulder told me to get my whining pussy ass to the gym and rip it up. I'm glad it did cos I had *the best* back/bis session I've had in a long time. My injuries didn't affect any of these lifts and I PBd deadlifts!
Deads: 220x12, 240x10, 250x8, 260x6 (even though I'm cutting these keep increases each week)
B/O BB rows: 10, 10, 8, 6
Pullups 12, 10, 10, 10
T-bar Rows 12, 10, 10, 10
Preacher curls 10x10x8x6
Motivation and morale have increased!
_____________________________
Commitment is doing what you said you would do after the feeling you said it in has past.
(in reply to nachos000)
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RE: Nacho's Journal - 3/2/2008 3:16:36 PM
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nachos000
Posts: 155
Joined: 3/28/2007
Status: offline
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Backing up my awesome workout from yesterday I went for a legs session this morning. Legs can be touch and go for me with my knee problem (cortizone injection at the end of this week) but for some reason it seems more stable a day or two after doing deads, don't know why... Started with my favorite exercise (when I am able to do them), squats. I can only ever do these with very light weights as I don't want to completely screw over my knee but I have changed from parallel to a2g squats which work me over even with light weights (the price you pay for ignoring legs for so long!).
Squats: 12, 10, 10, 8
Calf raises (using leg press): 15, 15, 12
Supine hip extension w/ leg curl (from NROL): 15, 12, 10, 10
Seated calf raises: 12, 10, 8 (wimped out on these a bit)
Rotation lunge (NROL again): 10, 10, 10
I find lunges hard usually but the added twist is a real killer. This is the first good leg workout I've had in ages. Knee was stable as long as I concentrated on correct form and didn't go too heavy on the weights. Starting to feel like I'm back on track again Yeah!
Checked the scales this morning and not great. I've lost weight but a slight increase in bf% :( To be expected as I had let my diet slip when I was feeling depressed about not being able to lift. No matter, back into regular workouts and cardio so I should be able to make that up easy enough.
_____________________________
Commitment is doing what you said you would do after the feeling you said it in has past.
(in reply to nachos000)
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