Lol's New HST Log

Mon 14/07/08

BW: 208lb - no change from last week. That's okay because I haven't been that strict this last week and I added a few more carbs back in over the weekend as a leptin level reset. Still, must be a bit more careful this week and burn some more cals with a bit of cardio.

Tonight I had a go at some shoulder presses which I haven't done for ages due to my dodgy right forearm. Followed that with Sumo Deadlift Upright Rows.

Press: 15 x 40kg, 10 x 50kg, 2 x 8 x 60kg  (132lb) + 1 x 8 x 60kg push press

SDUR: 21 x 40kg, 3 x 10 x 60kg (132lb) - this is a great exercise.

Kipping Pull-ups: bw x 25 just for some practice. Really starting to get the hang of these now.

SDUR=Sumo Deadlift Upright Rows - I take the bar from the floor to just about clavicle level.

Presses were still pretty uncomfortable on my right forearm so I didn't push it too hard. I'll see how it feels tomorrow.

Also, went for a short run. Hope I can get my rower soon.

Re vids of rings: there really isn't much to see. I've just hung them from my pull-up bar. If the weather improves over here I'd like to set up a higher bar outside so I can hand the rings high-enough to be able to try a muscle up. I definitely want a vid of that. If I can get my lad to help, I'll get him to take a vid of me doing some ring dips and you can all have a good laugh if I flip out and collapse in a heap!  
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21/07/2008

BW: 206.5 lb -  so I am currently 10.5  lb above my target weight of 196 lb by 01/10/2008 which is 10 weeks, 2 days away now. Just over 1lb a week should be doable.

Nothing much to report this for the last week. On Friday, managed a few singles with 160kg (352lb) for my squats after several sets of 5 with 140kg (308lb). Think I could have got at least a double if I'd been fresher but it is another sign that my strength is not what it was.

My right forearm is now worse again after the OHPs I did last Monday. I don't think I'm being smart doing kipping pull-ups either. I've been doing them every other day to work on the action. I'm having to spend a lot of hours using a mouse at work too, which isn't helping at all. It's as if I have RSI on the inside of my right elbow. Darned nuisance. The problem with forearm injuries is that they pretty much affect all upper body work in some way.

Got two medicine balls last week from these folks:

Playwell Martial Arts

The webstore isn't great but I gave them a ring and they were very helpful.

I got a 7kg and a 10kg in very smart red and black panelled leather. My lad has been using them for thrusters: holding and OHPing the 7kg one and squatting down to the 10kg one.

Have yet to order my Concept 2. Been looking on eBay but nothing has come up for auction anywhere near my neck of the woods yet. I might get a reconditioned one from C2 themselves as they are knocking them out for about £700GBP (a saving of about £200GBP). I can wait a few more weeks.
 
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(Lol @ Jul. 21 2008,9:11)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">BW: 206.5 lb - so I am currently 10.5 lb above my target weight of 196 lb by 01/10/2008 which is 10 weeks, 2 days away now. Just over 1lb a week should be doable.</div>
When you hit 200 lbs, we're gonna need photographs!
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(Lol @ Jul. 21 2008,8:11)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">It's as if I have RSI on the inside of my right elbow. Darned nuisance. The problem with forearm injuries is that they pretty much affect all upper body work in some way.</div>
I have a very similar problem. noticed that during pull ups/chins, I was pulling harder w/ my dominant arm. Once I was cognisant, I started focusing on pulling w/ my left arm more (to equal out the force).

not saying that's your problem. but it was definitely mine. Now that I know, I'm working on getting less pathetic w/ my pullups. Chins are completely out of the question at the moment, but I'm hoping to be able to do them soon.
 
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(Lol @ Jul. 04 2008,6:01)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">@Colby: I'll try to remember to take a pic soon. They're just rigged up on my chinning bar. Very simple to set up and light enough to take with you anywhere you go</div>
Did I miss you posting this picture, or have you not taken the picture yet? No rush; just curious!
 
29/07/2008

BW: 203 lb -  Oh dear! I lost a lot this last week. Training was sporadic and calories were lower than they should have been plus I was pretty active in other ways. I'm hoping that at least some of that weight loss is just fluid as I didn't drink enough over the last few hot days that we have had (that was probably our summer over and done with!) and I still don't feel much leaner.

I did some deads last night as I haven't done them or ages;  I did sets of five with just 160kg (352lb) and they felt pretty hard. Strength loss along with my wretched right arm issue is starting to get me down a bit.

I did manage 35 consecutive kipping pull-ups the other night which was a PR. Shoulders didn't hurt as much the following day as they have before. Lats etc. are still sore though and my hands are wrecked!

Managed a 160kg (352lb) squat again on Friday at the end of my squat session so not any weaker there yet.


Colby: the C2 rower is purely for cardio. I much prefer rowing to running and it's just a handy thing to have during the winter (which seems to last longer and longer each year in the UK). I'll still be doing regular bb rows and weighted chins for the heavy back work.

Oh, some pics too:

I've got the rings hanging from the bar in my junk room. Once I get around to sorting this room the bar will have to be moved somewhere else. I want to set up a scaffold outside so I can set the rings high enough to do (or, rather, attempt to do!) muscle-ups.

The webbing straps can be slid along the bar to allow for the desired spacing and each strap can be adjusted for length with a quick-release spring catch thingy (up by the bar).

Rings1.jpg


This pic shows my parallel grip handles that I have hung from the bar. They slide into whatever grip width I fancy and are made from bits of an old van roof-rack.

Rings2.jpg
 
hey, lol, nice setup there..

incredibly strong numbers for being in a &quot;weakened&quot; state.

As long as you lift heavy, even if it's less frequent while you deal with an injury or illness, you shouldn't lose much, if anything. It's the guys who lift light to begin with and then have to take time off that really need to be worried by even the slightest layoff.
 
Lol, thanks for posting the picture of the rings. I would enjoy that setup, but I wouldn't be able to set that the residence situation is fixed up.
 
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(colby2152 @ Jul. 30 2008,2:59)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I would enjoy that setup, but I wouldn't be able to set that the residence situation is fixed up.</div>
Wassat mean then, me old Colbster? If you mean you couldn't train in such a mess of a room then I understand. I kinda like a bit of spit and sawdust though; it just seems a bit more hardcore to me. Once I get around to fixing up that room I'll have to shift everything in to my basement (which will from then on be referred to as 'the dungeon'). I'll need some more headroom there for overhead lifts, so I'm going to have to dig a big pit. I already have some meat hooks do decorate the place with.  
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For my front squats this eve I managed just one set of 5 x 110kg (242lb) and then had to do sets of 3. That means my front squat strength is down at least 8.5% from my 120kg PB back in March of this year (before my last op).

Anyway, I'm going to see the new Batman film now for a bit of inspiration. Hope Bale is in good shape and not a lard a$$ or I will be irked.
 
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(Lol @ Jul. 30 2008,1:31)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I'll need some more headroom there for overhead lifts, so I'm going to have to dig a big pit. I already have some meat hooks do decorate the place with.

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For my front squats this eve I managed just one set of 5 x 110kg (242lb) and then had to do sets of 3. That means my front squat strength is down at least 8.5% from my 120kg PB back in March of this year (before my last op).</div>
the deco idea is outstanding!

that's nice front squatting Lol. your lift being down 8.5%, is that directly proportional to your weight loss?

don't worry about Bale, he's in great shape....but the voice he uses for Batman's character is WAY over the top.
 
Good point Fear. My body weight is down around 18 pounds from where it was back in March. That means my body weight has dropped by just over 8% since then. So strength loss in my front squats is about proportional with total weight loss. I hope I can keep my strength at its present level and continue to lose weight as I'll then be swinging the strength to body weight ratio back in the right direction.

After I've finished my cut It'll also be interesting to see whether I have to gain as much fat back again in order to get my lean mass and strength levels back up to where they were at the start of the year. If that's how things turn out, it'll point to the likelihood that I have shifted my p-ratio as far towards lean mass retention as it's likely to go without some kind of 'assistance.'

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Never got to see the film: the kids went down early by taxi and I drove down after work; car park was full so I couldn't find a place to park after driving round and round for ages; my lad, who had bought my ticket, came out to give it to me but dropped it somewhere on the way out and lost it! I decided to leave them to have fun and drove straight home. When I got back home the bar was still loaded and ready to rock in the squat rack so I knocked out two sets of 15 reps with 242lb before watching the Might Boosh on telly with nicely pumped legs! I'll catch the film some other time.
 
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I hope I can keep my strength at its present level and continue to lose weight as I'll then be swinging the strength to body weight ratio back in the right direction.</div>

ain't that the crux!

<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">It'll also be interesting to see whether I have to gain as much fat back again in order to get my lean mass and strength levels back up to where they were at the start of the year. If that's how things turn out, it'll point to the likelihood that I have shifted my p-ratio as far towards lean mass retention as it's likely to go without some kind of 'assistance.'</div>

that is VERY interesting. please keep us posted on this...
 
Re: Lol, about workout room... the dip rings aren't the problem, it's the fact that I do not know where I will be living in four months, it could be in the current residence or some place else

About Batman, the movie was awesome, saw the Dark Knight this weekend, never seen Batman Begins, watched that last night. Bale is a bit over the top with his voice, but Keaton and Kilmer were as well. The character, Bruce Wayne, must conceal his true identity even if that means distorting his voice
 
Colby, I think I'd have to rig up some kind of pull-up bar if I had four months in a place without one. It should be possible to set one up even if it would require a bit of filler and paint to remove any evidence of it having been installed.

A few good bits from today's workout:

Dips: 25 x bw, 20 x bw+20kg, 12 x bw+40kg (88lb) - I think I might be able to get 15 reps with this if I do fewer warm-ups and lose a bit more weight.

Kipping Pull-ups: 37 x bw PR

I am very close to getting 40 kips now. After that first set of 37 reps I managed a couple more sets of 15 but by then my whole back and shoulders were wrecked. I tried one dead-hang pull-up and could barely twitch my arms!
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I upped my cals yesterday and today with more carbs. I feel much better today but know I'm going to have to cut back again tomorrow.
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(Lol @ Jul. 31 2008,6:13)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Colby, I think I'd have to rig up some kind of pull-up bar if I had four months in a place without one. It should be possible to set one up even if it would require a bit of filler and paint to remove any evidence of it having been installed.

A few good bits from today's workout:

Dips: 25 x bw, 20 x bw+20kg, 12 x bw+40kg (88lb) - I think I might be able to get 15 reps with this if I do fewer warm-ups and lose a bit more weight.

Kipping Pull-ups: 37 x bw PR

I am very close to getting 40 kips now. After that first set of 37 reps I managed a couple more sets of 15 but by then my whole back and shoulders were wrecked. I tried one dead-hang pull-up and could barely twitch my arms!  
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I upped my cals yesterday and today with more carbs. I feel much better today but know I'm going to have to cut back again tomorrow.  
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Well, it is also not my house. It's a long story and it has been a stressful situation dating back for a year now. It can be found a couple times in my log. My wife bought me one of those chin-up door bars from Target. It has a 300 lb weight capacity, but it needs catches screwed in to the inside of the door frame. A paint job needs to be done around this door, so I may opt to do this for quality chin work. Thanks for the tips!
 
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(fearfactory @ Jul. 31 2008,2:44)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">oh, and I think I've found a model for your pit:  http://www.youtube.com/watch?v=P-oUq0rn4L0&amp;eurl</div>
That's just the kind of thing Fear. Nice pit and Wildauer Martin is a beast. I've seen vids of him using a hook grip and deadlifting over 800lb!  
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Sat 02/08/08

Squats: warmups then 3 x 5 x 140kg (308lb), 2 x 1 x 150kg (352lb)

Bench: 3 x 5 x 100kg (220lb)

+ some cardio

The two singles with 352 were a little better than last week but I still doubt I'd get a double or triple unless I skipped the work sets.
 
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