The year of the Comeback!

[JB_rD81]

Sometimes I wish I would’ve got mine fixed, but I was young and eager to still play football and didn’t want to miss Hockey either, so when the doctor told me it was mostly just RICE and let it heal on its own I rolled with it. Nothing I can do about it now, and if it ever does go all the way I’m sure it will be very hard to fix given the existing condition it’s already in. Oddly enough it never really bothered me on any of my heaviest lifts

 

[Poppy]

5x5 @ 315

That aint no half step work out

 

[JB_rD81]

@Poppy we’ll call it 3/4 step

 

[Poppy]

Hahaha fair enuff

 

[JB_rD81]

Did some upper body push last night. Everything felt good, I’m getting antsy to start re incorporating barbells. I had a long conversation with my buddy who owns the gym, decided I will start to utilize the football bar for presses and rows next week, and possibly SS Yoke for squats if my knees continue to progress, I will NOT be doing box squats though, everything will be light, concentrating on form and bringing my hips through on every rep and concentrating on glute activation…. So the workout last night

Flat dumbbell press with feet off the ground, everything felt well here, utilized my first few sets to really warm everything up, along with meadows 6 ways and face pulls… worked up to 2x8 @ 90 lbs, it was a little awkward trying to balance on the bench, but I managed… went to High Incline dumbbell press next, just 4 working sets of 8 @ 75 lbs… I really concentrated on loading my lats with this excercise… focused on feeling like I was actually benching and “bending the bar”, the whole purpose of doing mostly dumbbells is the relearn functionality and fundamentals of lifts that have gone by the wayside and are no longer second nature to me… after inclines I went to flat DB flyes with a tricep press… I decided to be finished with chest after these, as it started to aggravate my shoulder and biceps tendon… finished the workout with sets to failure on rope pushdowns and dumbbell side raises.

 

[Bigmurph6]

I hope that the bars work out for you there just so hard on my injuries. I hope that you can get past that brother

 

[Dirtnasty]

No the feeling on wanting to get back to bb’s I’m glad o put off as long as I could I now have no issues with should excepting whenelobows high and I’m tuning it inwards

 

[JB_rD81]

Here is my workout from yesterday… kind of blah, I was under nourished and kind of tired, but I still managed to get in a good workout! My body is finally used to the lower test levels, which helps and the NPP is definitely making a difference in my joints. Incline dumbbell curls was a dumb idea, I could really feel those pulling in my right biceps, hence why I went pretty light… otherwise everything felt good…

 

[Bigmurph6]

I could really feel those pulling in my right biceps, hence why I went pretty light…

I know all about this brother just gotta do what you can to avoid the injury. I haven’t lost my size I still make gains I just don’t lift heavy.

I miss the spreadsheets but I use a pad myself lol

 

[JB_rD81]

4 more weeks and I’ll start programming again, the spreadsheets will return. So much easier! Especially when they do the math on percentages for you!
And yes, I’m figuring out that the best medicine for the small nagging old injuries is lighter weights, and more volume… just gotta listen when things start to get angry with me and cut back a little

 

[Bigmurph6]

I didn’t really know the reason for the switch lol I just noticed now that it hadn’t been a spreadsheet recently.
So 4wks back to work I guess it’s a good thing actually.

 

[JB_rD81]

Spent a lot of my weekend with our grandson, as our oldest daughter has been out of the state for the last week and a half and she didn’t want her ex husband to have her son on her weekend while she was gone, so we had him, which is kind of a workout in itself, chasing a 2 1/2 year old around that wants to get into EVERYTHING!
So here’s what MOST of my weekend was,

Sunday once I was able to get into the gym it was on. Did a lower body workout, with DL’s… I’m starting to get hungry to get back to real training… my warmup consisted of back lunges, 1 leg RDL’s with a high knee, backwards handed monster walks, kettlebell swings and front/back leg swings. Deadlifts went well as always, did sets of 5 from 135 - 315, then pulled 3x3 @ 365 with no belt. Was thinking about hitting 405 for doubles with no belt, but 365 really just felt where I needed to stay. After that I grabbed an SS Yoke bar and did 3x10 just the bar, first time I’ve had a barbell on my back in 30 days, really just wanted to concentrate on feeling my depth (wife says I was right at parallel, but her parallel and most power federations parallel are WAY different, haha), and wanted to feel my hips coming through and glute activation. It felt good to have a yoke bar on my back, it felt even better to squat, even with zero weight, it was a little taxing on knees, but they’re getting better. After that I finished up with some single leg extensions concentrating on the eccentric side of the movement and some DB RDL’s, fairly light… this next 4 weeks better fly by, because I’m definitely ready to get back to real training with real purpose!

 

[Bigmurph6]

first time I’ve had a barbell on my back in 30 days,

I bet it was good but difficult still?
4wks is nothing you got this and it’s good your body gets some rest you will be recovered and come back making quick gains.

I bet it was great with the little one brother I want some chalk and I would chill and draw out my cycle plans lol the flower is perfect for him though lol

 

[JB_rD81]

It did feel good. Yes, a little difficult, knees are still tight, the right more so than the left.

Weekend with the little guy was great, we had all girls so having a grandson is awesome, and even though we’re not getting along with our oldest right now, she still lets us see him every week! Before it was all said and done, he had me draw that flower, a few dinosaurs, sharks, a whale…

 

[Bigmurph6]

he had me draw that flower, a few dinosaurs, sharks, a whale…

I had a feeling that you drew the flower lol it just looks like a great time im glad that you and your oldest are atleast civil if not getting along and that’s great especially for the little guy.

 

[Poppy]

That’s good stuff. That little guy will absolutely wear a man out!

Great flower by the way. Love it.

 

[JB_rD81]

@Poppy , you got that right… kids all over the place, and into EVERYTHING… and he wants to do everything papa does, it’s great!

 

[Poppy]

You got a mini-me. I love kids.

 

[JB_rD81]

Been busy at work this week, which is good, but some of the places I have to go really suck! Spent Monday and Tuesday at a Hog Kill Facility, fixing steam leaks on some tanks outside their Rendering Facility, that’s a smell that won’t leave your nose for about 1 month, and it will really make you re-think pork, I threw my pork belly burnt ends away Monday night, I couldn’t even stomach looking at them. I also changed my macros around this week, and it fucking sucks! 300 G protein and carbs and 67 G fat… the last 2 months I’ve been 270 protein 200 carbs and 110 fat… change is good, gotta avoid homeostasis, but my body definitely does not like that little amount of fat
Went to the gym Wednesday night, had a nice little upper body push workout. Did my typical warmup of Meadows 6 way shoulders and slow and controlled face pulls. I had high hopes of doing some flat bench with a football bar, but that went by the wayside when I walked into the gym, a sudden case of the lazy hit me hard. So I stuck with flat dumbbell press with feet off the floor, worked up to 90’s again this week, but my chest was very tight, so I kept it easy at 2 sets of 6. Incline dumbbell press felt good, no pulling in the shoulder or biceps, so I worked up to 80’s for three sets of 10, did some low incline one arm presses, 65 lbs, really wanted to feel the stretch on these more than anything, and concentrating on contraction of the pec at the top. Finished up with flat flyes superset with rope pushdowns. Was able to work up to 40’s for 12 on flyes and the bicep/shoulder took it like a champ, and just did sets to failure with 40 kilos on pushdowns.

Today I’m headed back to the kill plant to finish fixing this steam issue, another day of pork being ruined for me for a while, and then I’ll be in the gym doing some back/bi’s

 

[Bigmurph6]

Everything sounds good except that job at the kill plant and the loss of the burnt ends. That sucks but I can only imagine.
After a day like that I can imagine catching the gym blues