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Jim's Nice Little Journal
- Thread starter xblitz44x
- Start date
xblitz44x
New member
Here is last Friday's workout:
Bench:
185x5
215x5
245x5
270x3
225x8
*270 felt extremely heavy. Not only did the weight feel like a ton but the joints in my shoulders and elbows felt sore. Can anybody recommend anything for that? A supplement? Maybe I need to warm up more?
Bent Row:
185x5
205x5
235x3
185x8
*235 felt easy. I should get 5 without a problem today (Monday)
Push Press
155x5
155x5
155x4
*The weight was good. The last rep on the last set I was unable to lock out (on two different attempts) because my triceps gave out.
Chins
x9
x9
x9
*I felt tired but satisfied at the end. Going for 10x10 this Thursday.
Today I feel a bit worn down and not focused. My shoulders still feel a little sore in the joints so I'm a little discouraged about my goal for 270x5 today. I think I'm going to change things up this Thursday to give my body a bit of a rest and just do 5x5 with 225.
Bench:
185x5
215x5
245x5
270x3
225x8
*270 felt extremely heavy. Not only did the weight feel like a ton but the joints in my shoulders and elbows felt sore. Can anybody recommend anything for that? A supplement? Maybe I need to warm up more?
Bent Row:
185x5
205x5
235x3
185x8
*235 felt easy. I should get 5 without a problem today (Monday)
Push Press
155x5
155x5
155x4
*The weight was good. The last rep on the last set I was unable to lock out (on two different attempts) because my triceps gave out.
Chins
x9
x9
x9
*I felt tired but satisfied at the end. Going for 10x10 this Thursday.
Today I feel a bit worn down and not focused. My shoulders still feel a little sore in the joints so I'm a little discouraged about my goal for 270x5 today. I think I'm going to change things up this Thursday to give my body a bit of a rest and just do 5x5 with 225.
Guinness5.0
New member
Hell yeah. That whole CD is badass. Too bad they pretty much suck since then.xblitz44x said:
I highly recommend the song "Forest" by System of a Down as a PR song - it's on the 'Toxicity' CD. I bet I listen to that song 3-4 times per workout and I NEVER get tired of it
BiggT
New member
Jim, the warm-ups/progression look really good to me, that shouldn't be causing shoulder problems. Make sure you tuck your elbows into your lats when you descend, rather than flaring them. I obviously have never seen you flat bench, but flaring the elbows the whole time or too soon is a common cause of shoulder issues.
For the elbow, it may be just the hard training cycle catching up to you. I scanned real quick through your journal and I didn't see any type of triceps extension or skull crusher, which is GOOD, skull crushers and heavy extensions have caused more people elbow problems than I care to think about.
You'll get mixed reviews on glucosamine/chondroitin, but personally, I have found it to help a little bit. Your nutrition looks good. You get plenty of healthy fats, so I doubt lack of fat in the diet is causing joint issues.
I would definitely make sure the elbows aren't flared when you bench. For the elbows, hammer curls with a weight that allows 3 sets of 10-12 or so can do wonders for joint pain. You can do reverse curls if you don't like hammers also.
Good luck with that, and the training looks like it is coming along great.
For the elbow, it may be just the hard training cycle catching up to you. I scanned real quick through your journal and I didn't see any type of triceps extension or skull crusher, which is GOOD, skull crushers and heavy extensions have caused more people elbow problems than I care to think about.
You'll get mixed reviews on glucosamine/chondroitin, but personally, I have found it to help a little bit. Your nutrition looks good. You get plenty of healthy fats, so I doubt lack of fat in the diet is causing joint issues.
I would definitely make sure the elbows aren't flared when you bench. For the elbows, hammer curls with a weight that allows 3 sets of 10-12 or so can do wonders for joint pain. You can do reverse curls if you don't like hammers also.
Good luck with that, and the training looks like it is coming along great.
xblitz44x
New member
Guinness5.0 said:Hell yeah. That whole CD is badass. Too bad they pretty much suck since then.
I highly recommend the song "Forest" by System of a Down as a PR song - it's on the 'Toxicity' CD. I bet I listen to that song 3-4 times per workout and I NEVER get tired of it
Awesome, I'll check it out. I'm always looking for new workout music.
I'm really into a lot of the 90's hard rock. Are you into The Deftones at all? They are great for workout music.
xblitz44x
New member
BiggT said:
I tried to pay attention to my elbows to see if they are flaring but it was hard to tell. On the lighter sets, I'm sure I didn't; but for my heavier sets it got harder to concentrate on where my elbows were. I think I'll have to video tape.
Me and my workout partner's shoulders really took a beating on dips so instead of doing 4 working sets, we bumped the weight up a bit and just did 3.
Thanks for the input.
xblitz44x
New member
All morning and most of the afternoon yesterday I felt crappy and tired. I was almost positive that I wouldn't be able to complete the evening's planned lifts. It wasn't that I was talking myself out of it as much as it was that I felt like absolute ass. I took a nap on my lunch break at 2:35 and returned to work at 3:15 feeling better. I popped a caffeine pill hoping for a miracle and by 5:00 training time I was ready to go.
Here is what happened:
Bench:
135x5
185x5
225x5
245x5
270x5
*Someway, somehow I completed the 270 for 5 with ease. I could have gotten 275 for 5. Last Thursday, 270x3 felt SO heavy. I'm wondering now if we used the 55 lb bar instead of the 45 lb bar which would explain why 270x5 felt so easy today.
Bent Row:
135x5
155x5
185x5
205x5
245x4
*245 is a 20 lb jump from where I was last week. I usually make modest increments but something just felt right so I attempted it and did pretty well. I completed 4 reps without a problem, holding a 90 degree angle, but on the 5th rep I had to give the weight a little 'jerk' to complete it.
Dips:
bodyweight x 5
110x5
110x5
110x5
*Usually we do 4 heavy sets but both me and my partner's shoulders were pretty beat up so we decided to do 3 heavy sets and increase the weight a bit.
Chins:
45x5
45x5
45x5
45x5
*This was the first time I completed all 4 sets with a plate hanging.
Squats and Deads tonight.
Here is what happened:
Bench:
135x5
185x5
225x5
245x5
270x5
*Someway, somehow I completed the 270 for 5 with ease. I could have gotten 275 for 5. Last Thursday, 270x3 felt SO heavy. I'm wondering now if we used the 55 lb bar instead of the 45 lb bar which would explain why 270x5 felt so easy today.
Bent Row:
135x5
155x5
185x5
205x5
245x4
*245 is a 20 lb jump from where I was last week. I usually make modest increments but something just felt right so I attempted it and did pretty well. I completed 4 reps without a problem, holding a 90 degree angle, but on the 5th rep I had to give the weight a little 'jerk' to complete it.
Dips:
bodyweight x 5
110x5
110x5
110x5
*Usually we do 4 heavy sets but both me and my partner's shoulders were pretty beat up so we decided to do 3 heavy sets and increase the weight a bit.
Chins:
45x5
45x5
45x5
45x5
*This was the first time I completed all 4 sets with a plate hanging.
Squats and Deads tonight.
xblitz44x
New member
Tuesday's Workout
Squat:
185x5
225x5
245x5
275x5
335x5
*I accomplished what I set out to do. 10 lbs up from last week. All 5 reps were deep.
Deadlift:
225x5
275x5
315x5
425x5
*425 for 5 took quite an effort. I am considering going to sets of 3 for my heavy sets but but we'll see. 425 is 20 lbs up from last week's deadlift.
Seated Calf Raises:
90x10
135x10
180x5
180x5
180x5
90x20
Tuesday's Diet
8:15 am:
1 Harvest Powerbar
1 pint skim milk
10:15 am
2 tablespoons peanut butter
40 grams whey, 8 grams glutamine
12:00 pm
1/2 lb pasta with chicken
1 pint milk
2:00 pm
2 cups rice
1 can chicken
4:15 pm
1/2 lb pasta with chicken
40 grams whey, 8 grams glutamine
5 grams creatine
**** 5:30 pm Workout ****
6:30 pm
50 grams whey, 30 grams dextrose, 8 grams glutamine
5 grams creatine
7:15 pm
1 piece salmon
garlic mashed potatoes
mixed vegetables
8 oz skim milk
I ate so much during the day. I just kept shoveling pasta into my mouth. By the time I got done dinner at 7:30 I really couldn't eat anymore. I was exhausted and passed out at 8:30 for the night.
xblitz44x
New member
I'm feeling really good today after Wednesday's rest night. I'm looking forward to moving some weight tonight.
It seems like every week I'm barely cranking out the scheduled 5 pound incremented weight. It's a good thing because I haven't missed, but it's starting to take a toll on my shoulders. Although my shoulders aren't sore anymore (thankfully), I'm still going to do a 5x5 with 225 tonight to take a little break from the constant heavy load. After a nice weekend I'll come back Monday and 270 for 5 should feel even easier than this past Monday. Maybe I'll just give 275x5 a shot depending on how the ramping sets feel.
I've been eating like an absolute slob lately; a lot of food, but certainly not of the 'clean' variety. Here's yesterday's meals:
8:00 am
48 gram whey protein, 8 grms glutamine
Harvest Powerbar
10:00 am
2 tablespoons of peanut butter
1 pint skim milk
12:00 pm
1 can chicken
2 cups brown rice
1 pint skim milk
2:00 pm
2 spicy tuna rolls
1 shrimp tempura roll
MMMmmmmmmmm
4:00 pm
1 can chicken
2 cups brown rice
48 grams whey, 8 grams glutamine
and a bloated stomach!
Unfortunately there was quite a bit of time until my next meal because the old lady had me shopping at Ikea. I hope that store burns down, FYI.
7:30 pm
1 baked potato
1 order of "Rib Tips"
1 order BBQ Buffalo Wings
French Fries
(We ate dinner at a place called Famous Dave's BBQ. Highly recommended!)
10:00 pm
2 tablespoons Skippy Natural peanut butter
24 grams whey, 12 oz skim milk, 8 grams glutamine
Boy, I think I just got fatter just typing that out.
In other news, incase you weren't aware, I had a blood test taken about a month back and my test levels came back at 111 L. The 'healthy' level for a man is between 290-850L or something like that. So two weeks later the doctor had me take a more extensive blood test, and a urine test.
He left a voicemail last night saying that my test results are in, and they are the same. He mentioned something about sending me to a urologist. The bad news is that I have the test levels of N'Sync, the good news is that maybe I'll be prescribed some hormone replacement stuff to help out. Keep your fingers crossed for me.
-Jim
It seems like every week I'm barely cranking out the scheduled 5 pound incremented weight. It's a good thing because I haven't missed, but it's starting to take a toll on my shoulders. Although my shoulders aren't sore anymore (thankfully), I'm still going to do a 5x5 with 225 tonight to take a little break from the constant heavy load. After a nice weekend I'll come back Monday and 270 for 5 should feel even easier than this past Monday. Maybe I'll just give 275x5 a shot depending on how the ramping sets feel.
I've been eating like an absolute slob lately; a lot of food, but certainly not of the 'clean' variety. Here's yesterday's meals:
8:00 am
48 gram whey protein, 8 grms glutamine
Harvest Powerbar
10:00 am
2 tablespoons of peanut butter
1 pint skim milk
12:00 pm
1 can chicken
2 cups brown rice
1 pint skim milk
2:00 pm
2 spicy tuna rolls
1 shrimp tempura roll
MMMmmmmmmmm
4:00 pm
1 can chicken
2 cups brown rice
48 grams whey, 8 grams glutamine
and a bloated stomach!
Unfortunately there was quite a bit of time until my next meal because the old lady had me shopping at Ikea. I hope that store burns down, FYI.
7:30 pm
1 baked potato
1 order of "Rib Tips"
1 order BBQ Buffalo Wings
French Fries
(We ate dinner at a place called Famous Dave's BBQ. Highly recommended!)
10:00 pm
2 tablespoons Skippy Natural peanut butter
24 grams whey, 12 oz skim milk, 8 grams glutamine
Boy, I think I just got fatter just typing that out.
In other news, incase you weren't aware, I had a blood test taken about a month back and my test levels came back at 111 L. The 'healthy' level for a man is between 290-850L or something like that. So two weeks later the doctor had me take a more extensive blood test, and a urine test.
He left a voicemail last night saying that my test results are in, and they are the same. He mentioned something about sending me to a urologist. The bad news is that I have the test levels of N'Sync, the good news is that maybe I'll be prescribed some hormone replacement stuff to help out. Keep your fingers crossed for me.
-Jim
xblitz44x
New member
I had a good workout last night even though I took it easy on the bench, and my workout partner called out on me.
Bench:
135x5
185x5
235x5
235x5
235x5
235x5
235x5
*I decided to toy with my hand position a little bit and found a grip that is very comfortable and that I think will help me take the load off of my shoulder. I just widened my hands about an inch more than usual and I felt my chest working so much more.
Bent Rows:
165x5
185x5
205x5
225x5
235x3
205x8
*Even though Monday I got 245x5, I felt myself coming out of my 90 degree stance a little bit to 'jerk' the weight up. I decided to lower it today in the name of good form.
Push Press
135x5
155x5
155x5
155x5
*Last week I did 155x5 for two sets but missed the last rep of the last set so I repeated it today and got it without a problem. That's a good sign.
Chins:
x10
x10
x9
*I was attempting 3 sets of 10 but the final rep I just hung there without moving no matter how hard I pulled. No problem. Next week. Do you guys suggest I attempt 3 sets of 10 next week, or add some weight and go for 3 sets of 8?
My diet was pretty much the same yesterday as it is everyday, except I had pizza for my 2:00 pm meal, and a healthy chicken/rice meal for my 7:30.
Incase anybody gives a shit, here are the supplements I'm taking right now.
-NOW Adam Multivitamin
-Universal Uni-Liver Dessicated Liver
-NOW C-1000 Vitamin C Caps
-Vanadyl Sulfate (I don't buy the shit, my friend didn't want his)
-SciFit Caffeine Pills (Every once in awhile for energy)
-Fish Oil Caps
-PrimaForce Glutaform Glutamine
-Higher Power Creatine Ethyl Ester
-ON Gold Standard Whey Protein
Today is squats, shrugs, calfs.
Bench:
135x5
185x5
235x5
235x5
235x5
235x5
235x5
*I decided to toy with my hand position a little bit and found a grip that is very comfortable and that I think will help me take the load off of my shoulder. I just widened my hands about an inch more than usual and I felt my chest working so much more.
Bent Rows:
165x5
185x5
205x5
225x5
235x3
205x8
*Even though Monday I got 245x5, I felt myself coming out of my 90 degree stance a little bit to 'jerk' the weight up. I decided to lower it today in the name of good form.
Push Press
135x5
155x5
155x5
155x5
*Last week I did 155x5 for two sets but missed the last rep of the last set so I repeated it today and got it without a problem. That's a good sign.
Chins:
x10
x10
x9
*I was attempting 3 sets of 10 but the final rep I just hung there without moving no matter how hard I pulled. No problem. Next week. Do you guys suggest I attempt 3 sets of 10 next week, or add some weight and go for 3 sets of 8?
My diet was pretty much the same yesterday as it is everyday, except I had pizza for my 2:00 pm meal, and a healthy chicken/rice meal for my 7:30.
Incase anybody gives a shit, here are the supplements I'm taking right now.
-NOW Adam Multivitamin
-Universal Uni-Liver Dessicated Liver
-NOW C-1000 Vitamin C Caps
-Vanadyl Sulfate (I don't buy the shit, my friend didn't want his)
-SciFit Caffeine Pills (Every once in awhile for energy)
-Fish Oil Caps
-PrimaForce Glutaform Glutamine
-Higher Power Creatine Ethyl Ester
-ON Gold Standard Whey Protein
Today is squats, shrugs, calfs.
