Grunt11's Training Log

Post Diet Week 2: Workout 2: Back/Traps/Biceps

Sumo Deadlift 300 lbs. x 10 M-Time
BB Shrugs 335 lbs. x 10 x 10

Close Parallel Grip Chin Ups BW (166 lbs.) + 15 x 6 +3 +2 +2 +2 +2 +2
Supported DB Rows 110 lbs. x 8 +3 +3 +3

BB Curls 75 lbs. x 14 +3 +3
Incline DB Curls 25 lbs. x 12 +4 +4

I did cut back the volume a little on this workout compared to the first back workout last week to see how what it does to my progression and volume for the second workout.

The tendons in my right arm were not at all happy with the Chin Ups today. The other exercises by themselves weren’t so bad but the Chins had already hammered them. I put ice, actually broccoli, (no ice packs but plenty of frozen broccoli) on them after the workout to see if that helps. This will be a good test to see how much the extra day off helps.

I ran into a pilot I hadn’t seen in about six months yesterday and he just looked at me and said “you’re getting f***ing huge, what the hell are you doing? You’re sport’n some guns now too.” Ok that’s the first time I’ve ever in my life gotten a positive comment about my arms.
 
Have you tried possibly strapping up for the chins? Might reduce some of the stress on your tendons.


That's cool about the comments on your arms. We are usually our own harshest critics, so it's always cool to see someone you haven't seen in a while and have them surprised at how much you've progressed. It helps you realize that you've actually accomplished a lot more than you think.
 
The straps have helped immensely with the Deadlifts and Rows. However, they didn’t do anything for the Chins. The problem with the Chins right now is the having my upper arm parallel to the deck which puts the full sheer force of my body weight +X right on my tendons. Using the Straps I have no pain at all from the Deadlifts or the Rows. Even the Curls don’t hurt unless I overdo it with the Chins first.

I’m thinking my best bet right now is to switch to using the Rows as my primary Lat exercises and using the Chins or Lat Pulls doing higher rep myo-reps as the secondary. If it goes like I think it should allow my tendons to actively recover once I get an SD under my belt to hopefully jumpstart things.

I’m basing this on the fact that my tendons felt pretty good up until today. It was really when I started adding extra weight to my body weight that things started going South on me again.

Any other suggestions are certainly welcome.

It was cool to hear the arm comment. Actually that day while I was doing the Dips I could see myself in the bathroom mirror and if there was some way I could have gotten a picture of how I looked standing sideways I would have framed it. However, whenever I actually try to get a decent picture I just feel like I look like crap. Maybe I’m just going to have to suck up my pride and have someone at work take some shots of me so I can post them.

I don’t have any recent pictures to compare them with but I do have some old pictures of myself at the lower (140 lbs.) body weight from when I was in the Corps for comparison. I also found one of my original PT shirts from recruit training and can’t believe I was ever that small (113 lbs.) when I joined.
 
Where exactly do you get your arm pain? Is it where your biceps tendons insert on the radii or perhaps where your brachialii insert on your ulnas? Does the pain stay the same if you do pull-ups as opposed to chins?

After I sustained a minor injury when carrying several sheets of plasterboard up a stairwell, I had a period of about a year where chins (bi-curls) were painful to perform (right arm only), but if I switched to a parallel grip the pain was greatly reduced. I think my pain was due to inflammation in the radial tuberosity region of the radius of my right arm.

Fully supinating my hands for chinning was most unpleasant in the fully extended position; pulling from a dead hang was not an option.

After reading up on the problem, I started doing db curls for my right arm, inc. heavy negatives (under control). Over a period of a few weeks this started to help, but I also avoided doing anything else that caused pain in the area as much as possible.

For the past year or so I've been free of pain in the area and it hasn't flared up again since. I don't even think about tendon pain when I'm chinning now, which would have been unthinkable a while ago; I thought the pain was something I was just going to have to put up with ad infinitum.

All the best in solving this issue.
 
It feels like a combination of Medial Epicondylitis (the worst) and Lateral Epicondylitis (not as bad) or Golfers and Tennis Elbow respectively. So it’s the Forearm Tendons and not the actual tendons of the Biceps from the feel of it.

The pain is worse with Pull Ups, less with parallel grip and least with underhand grip. Before starting to use the straps I was also starting to get pain in my left arm (supinated) doing Deadlifts with an over/under grip.

From what I can tell my right arm never fully healed from the issues I was having using a conventional mouse right handed. Since switching to a vertical mouse left handed most of the problems went away and I only have been getting issues when I start doing heavy Chin Ups.

I will give the heavy DB work a try. DB is where I feel it the least when it’s acting up. I’m guessing because it doesn’t force my arm into a particular orientation like a BB do or Chining Bar does.
 
Post Diet Week 2: Workout 3: Quads/Hams/Calves

Power Squat 250 lbs. x 10 M-Time
Leg Extensions 65 lbs. x 15 (+5 x7)

Leg Curls 85 lbs. x 10 M-Time
Leg Curls 45 lbs. x 15 (+5 x7)

BB Calf Raises 335 lbs. x 15 x 15 x 15
Platform BB Calf Raises 225 lbs. x 20 x 20 x 20

I was afraid that the tendons in my right arm were going to give me a problem keeping the BB in the low power position for my squats but it didn’t bother me at all. Actually the most painful thing I’ve done since yesterday is type at the keyboard.

I went easy on the heavy stuff and bumped up the lighter stuff for the first workout of the week and will try switching things around for the second workouts for each body part. Now having gone through 3 of these spits I can say I really like it a lot. I think this is going to be the best routine I’ve ever done and with the exception of maybe adding in or substituting and assistance exercise for one of my power lifts I don’t see changing it for a while.

Speaking of assistance exercises I think that even briefly doing weighted Hip Thrusts help with my sticking point on the Squats. I usually slow down or stick about 4 inches off the bottom or when my thighs are about parallel to the deck. Now I’m able to push through that with my hips and the bar is not even slowing down but accelerating all the way up.
 
Post Diet Week 2: Workout 4: Chest/Shoulders/Triceps

Flat Bench Press 195 lbs. x 15 M-Time
Incline Bench Press 130 lbs. x 10 +4 +3 +3

Seated Incline Shoulder Press 140 lbs. x3 x 3 x 3 x 3 x 3
Leaning Lateral Raise 20 lbs. x 15 +5 +5 +5

Triceps Dips 180 lbs. x 10 +5 +3 +3
Decline Triceps Extensions x Skipped

I skipped the Triceps Extensions because even warming up with the bar I could really feel it in one tendon. Otherwise things felt pretty good as I got warmed up.

Because of the 3 week diet break it’s been a while since I hit the heavy part of my cycle and I forgot how hammered my arms start to feel. I’m talking in general just how the muscles joints and everything really takes a beating. My legs use to feel this way after a 25 mile run up and down South Mountain. It’s not DOMS just an intense dull ache in the belly or the muscle. I still want to workout through next week but I might as I have in the past either drop or go very light on the arm isolation exercises.
 
I haven’t post a workout for a week because I decided to SD at the end of last week. That last back/biceps workout really fried my tendons so I decided to give them a break. I will be sticking with the same split when I start up again next Monday but swapping around Rows and Chins to make things more tendon friendly. I will still do the arm isos at least at first and monitor how things feel.

On another note I got fuel dumped on me Monday and had to pull off my T-shirt and throw in in a washer at work so I didn’t have a shirt on for a while until I dug up another one. I got more than a few stares and comments about my size.
 
I got another great ego boost yesterday at work. As I walked up to join the pre-launch brief Gena, one of our pilots, says “hey muscles how ya doing.” To which I replied “muscles . . . really?” She says “ya your getting big and it’s lookin good.”

Anyone who says HST doesn’t work just isn’t doing it right.
 
Week 1: Workout 1: Today:

Flat Bench Press (bottom up) 165 lbs. (+ 10 lb. band) x 20 M-Time
Incline Bench Press 120 lbs. x 12 +4 +4 +4

Seated Shoulder Press 100 lbs. x 13 +5 +4 +4
Leaning Lateral Raise 15 lbs. x 20 +5 +5 +5

Triceps Dips 12 +4 +4 +4

Finally 9 days of SD are over. Despite being light it felt good to lifting again. I started this cycle on Sunday since I have to work 1st shift next weekend and this way my last workout this week will be Friday. I gained a pound during SD (weighed in at 169 lbs.) but I wanted to make sure I was eating enough to help my tendons and muscles fully recover.

No arm isos or other tendon offending exercises this cycle. I need to stop screwing around and just let them heal. So I hope by not doing any of the exercises that caused the problems that will happen. So far so good as I felt no problems today even doing the Triceps Dips. Not to mention 4 of today’s 5 exercises hit the Triceps anyway I’m thinking the extra might just be overkill.

Again this cycle I’m just going for a set number of target reps in the 40-60 range for each body part. I think I’ve given up on conventional sets and reps forever as there are just more efficient ways of getting Time-Under-Tension. So again I’ll be doing Myo-reps, Clustering and M-Time.
 
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Week 1: Workout 2: Today:

Sumo Deadlifts (3” platform) 255 lbs. x 10 M-Time
Sumo Deadlifts 255 lbs. x 10 M-Time
BB Shrugs 295 lbs. x 10 x 10 x 10

Supported DB Rows 80 lbs. x 15 +5 +5 +5
Lat Pulls 60 lbs. x 20

Just 3” on that platform makes the Deadlifts feel about 40-50 lbs. heavier at least but I can really feel it in my hamstrings where I need it.

Everything was done with the Versa Grips to go easy on my forearm tendons. I went ahead and did a very light set of Lat Pulls to see if that helps rehab my forearm tendons. I didn’t feel any problems with any of the exercises today so I’m hopeful this will work.
 
Week 1: Workout 3: Today:

Power Squat 210 lbs. x 3 x 3 x 3 x 3 x 3 x 3
Leg Extensions 60 lbs. x 15 x 15

Romanian Deadlifts 200 lbs. x 10 +3 +3
Leg Curls 40 lbs. x 15 x 15

BB Calf Raises 295 lbs. x 20 x 20 x 20
Raised BB Calf Raises 225 lbs. x 20 x 20 x 20

Finally, the first workout in two week where I felt energized and really want to do it, I hope this continues.

As usual all Squats are ATG Pause Squats. This time around I’m starting out with a wider stance, the same as my Deadlift stance, hoping they translate better to my Deadlift. I will maintain the wide stance as long as I can maintain good forum but eventually I’ll probably have to move my feet in closer to my shoulders. I sure did feel the wider stance in my Hamstrings. I actually stopped a few reps short of my target because I was starting to cramp from the extra stretch my Hamstrings were getting going so low. I never start that low for a Deadlift so this should really help.

I decided to try Romanian Deadlifts knowing that SLDLs would be too much for my lower back when I’m already Deadlifting and Squating twice a week. Well I’m pretty sure the Romanian’s are also going to be too much. Not sure if I will keep trying them or just switch back to one heavy and one light set of Leg Curls for my Hamstrings, especially since they are also getting extra work with the Platform Deadlifts and wide stance Squats.

Almost broke my toe again in the exact same way as last time, but luckily just grazed it this time. It still hurt like hell since it’s not completely healed yet.
 
Week 1: Workout 5: Today:

Sumo Deadlift 260 lbs. (off 3” platform) x 25 M-Time
BB Shrugs 300 lbs. x 10 x 10 x 10

Supported DB Rows 85 lbs. x 12 +4 +4 +4
Lat Pulls 60 lbs. x 20

Wow, did I feel stronger today. last DL session I could barely pull 10 of the 20 reps I did off the platform but today 5 lbs. heavier pulling all 25 off the platform felt super easy. No lower back issues either which may mean doing the Romanian Deadlifts isn’t going to be the problem I thought.

I can’t be sure this early in my cycle but I think cutting out the extra arm isos is helping my muscle recovery. Also, I’m not feeling any tendon problems so far either.
 
Week 1: Workout 6: Today:

Power Squats 215 lbs. x 2 x 2 x 3 x 3 x3 x 3 x 3 x 3 x 3

Romanian Deadlifts 205 x 12 +6 +6

BB Calf Raises 300 lbs. x 20 x 20 x 20

I did only the primary exercises and not the secondary ones today because tomorrow I have a pretty busy physical day at work. at first I felt weak in the squats but after the first couple of sets I found the groove.

My lower back felt fine today so last time it must have just felt weak because of the SD.
 
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Week 2: Workout 1: Today:

Flat Bench Press (bottom up) 175 lbs. x 25 M-Time
Incline Bench Press 130 lbs. x 9 +3 +3 +3 +3 +3

Seated Incline Shoulder Press 110 lbs. x 10 +4 +3 +3 +3 +2
Leaning DB Lateral Raises 20 lbs. x 15 +5 +5

Triceps Dips BW (169 lbs.) +10 lbs. x 10 +4 +3 +3 +3 +2

I started off sluggish but things picked up about half way through the Bench Press. I really like doing the Bench Press (bottom up). I can really explode off the safety bars with my muscles fresh and no assist from the stretch reflex because the eccentric portion comes last, which also allows me to go nice and slow on the eccentric w/o hampering the concentric part of the lift. Now I just have to figure out how to get comfortable doing bottom up Squats since I can still feel the stretch reflex kicking in a little doing pause Squats.

Last Thursday I started using a supplement that has been getting rave reviews, called Anabeta (Anacyclus pyrethrum). I will start a log in the supplement forum to track if it seems to do anything for me. Here's the link:

http://thinkmuscle.com/forum/showth...(Anacyclus-pyrethrum)-assisted-cycle&p=228183
 
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Week 2: Workout 2: Today:

Sumo Deadlift (platform) 270 lbs. x 10 M-Time
Sumo Deadlift (floor) 270 lbs. x 5 x 5
BB Shrugs 310 lbs. x 10 x 10 x 10

Supported DB Rows 110 lbs. x 8 +3 +3 +3 +3
Lat Pulls 60 lbs. x 20
 
Week 2: Workout 3: Today:

Power Squat (wide stance) 225 lbs. x 3 x 3 x 3 x 3 x 3 x 3 x 3

Romanian Deadlift 210 x 12 +4 +4

BB Calf Raises 305 lbs. x 20 x 20 x 20

I skipped the secondary lifts on my Leg workout again today playing with the idea the less is more. I’ve felt really good doing workouts involving my lower body lately and want to see if cutting back rather than increasing the volume is having something to do with it.
 
Week 2: Workout 4: Today:

Flat Bench Press 185 lbs. (bottom up) x 4 M-Time
Flat Bench Press 185 lbs. (normal) x 3 x 3 x 3 x 3 x 2 x 2
Incline Bench Press 135 lbs. x 9 +3 +3 +3

Seated Incline Shoulder Press 115 lbs. x 9 +3 +3 +3
Leaning Lateral Raises 25 lbs. x 10 +5 +5

Triceps Dips BW (169 lbs.) +15 lbs. x 10 +3 +3 +3

The Bench Press felt way to heavy today so I stopped doing bottom ups at 4 reps. It wasn’t until I had finished the 10th total rep and when to start recording what I’d done so I wouldn’t lose track that I realized I’d incremented by 10 lbs. instead of the planned 5 lbs.

Ok, I finally got over the hang up of feeling all emo about taking a self-picture in the mirror. Sorry they’re so blurry but that’s the best I could get while holding the camera and not using the flash which makes me look like Casper.

This firs pic is standing in my power rack after just finishing my Triceps Dips:



side20110817.jpg



front20110817.jpg
 
Thanks Tot, my legs have always been my strong suit, and I am quite surprised at how well my Pecs are responding to HST next to my arms they have always been the weakest. Unfortunately for the picture I only did a push workout this day so my pulling and leg muscles aren’t really pumped up. I think at the end of this cycle I’m going to make my last day a whole body pump workout and take a picture. Then at the end of each cycle I can keep retaking the same shot(s) to compare them. I wish I had taken a good before picture but I do have some old pictures from the Marine Corps that show how skinny I was at 135-140 lbs. I will see if I can scan them at work and post them. The comparison is almost like one of those ads you use to see in the back of comic books with the skinny kid getting pushed around at the beach and then coming back all beefed up.
 
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