The Revenge of SA

[Serpens Aeon]

My interest in the iron probably started much the same way as any of you. I wanted to be tough through lifting really heavy shit, while garnering better health. As soon as I realized at 13 that I'd be able to join the local gym I jumped on board. But...

Like so many others, I knew nothing about nutrition, and probably had even less knowledge on how to train. In short, I made almost no progress, and probably spent more time socializing with the fellas, and ogling chicks than getting any meaningful work done. Fast-forward to my sophomore year of high school...

I found a book on beginners bodybuilding. I decided to give training a go again. This time I went back at it with a better idea of what to do and what to eat. I actually made some progress. My piss-ass weak bench of 110lbs shot-up to about 170lbs in about seven or eight weeks of slightly informed, unorganized training. The squat rack still scared me, though, and lots of "beach work" ensued with little success. I lost interest again. That aside, I was having too much fun, after a few rough years, tearing up the city with my pals, getting drunk, and listening to Death Metal.

In university I essentially lost all of my friends to globalism, and being an expatriate growing up, I'd decided I'd lost too many damn friends over the years and was determined to stay in-touch while at the same time walling myself off from other people. I discovered training again out of boredom and frustration. I still wasn't terribly smart or consistent, though. Did I mention I was going psychotic from isolation and unhappiness? Somewhere around my on-off phases, I discovered Starr's 5x5, and then it began. PRs were the absolute shit.

So, in the last year and a half or so, I've trained quite consistently, and got some decent numbers up. I was benching in the low-mid 300s, squatting in the mid 400s, and had a Deadlift in the low 5s. I'm a big guy, though, so these numbers are somewhat unimpressive to me. In any case, I was still enamored with my progress. And then my back decided to become my enemy...

This past February I experienced an excruciating prolapsed disc, and until now, I've been essentially out of commission, as up until maybe July or so, just walking for more than five or ten minutes became excruciating. My fat mass has ballooned, and I'm undoubtedly weaker than a girl's thighs on morning after prom night. No more, though.

Today I begin acting my plan towards vengeance. Training feels too damn good, and there's nothing quite like pulling and getting glared at in simultaneous awe and disgust. Plans will be detailed below...

[Serpens Aeon]

Some Physical Stats:

Phenotype: Endomorph (Not just because I'm fat, but because I've got an exceptionally wide waist and pair of shoulders and seem to put on muscle with reasonable ease)
Height: 6'0"
Weight: 320 (BF% something like 28-30%)
Age: 21

Goals:

1) Get a substantial amount of strength back by 2008 with training largely informed by prior injury and the avoidance of re-aggravation.

2) Get my weight back down to around 280 or so; I liked being in the 20% range before, although this time I'm going to shoot for 15% in the long-term for health purposes. My back gets the one concession: I'll lose my damn gut. That aside, at my age, I'd rather attenuate any poor dietary habits I've had before lest diabeetus, and heart trouble give me shit in the future.

3)

Rough Plan of Attack:

Training: For the first 8-12 weeks or so, 3 weight training sessions a week, with one session of sprints, and two shadowboxing or heavy bag work sessions. If I get my hands on some Woody Bags, those too for variety.

Nutrition: Maintenance level calories (around 4000 or so) with a 40/30/30 make-up of protein/carbohydrates/fats

Supplementation: Multivitamin, B-Complex, Antioxidant Complex, Electrolytes, and Protein Powders will be mainstays. I plan on toying around with compounds that can successfully be used for recomposition, but I'm fairly certain you folks could care less, and prefer training ideas.

[Serpens Aeon]

The Template

The template is informed loosely by some of the techniques made famous at Westside barbell. Where I deviate, though, is that an ME exercise is a 5 or 3 rep max, while DE work is absent, and the remaining work has more detailed and conservatively programmed progression than the usual recommendations made public. In all honesty, I just really like the organizational method, as I've seen good gains on it before, and the ease of putting together workouts is fantastic.

Upper A - ME Press w/ Horizontal Plane Emphasis
1) ME Press
2) Supplementary Horizontal Press
3) Supplementary Horizontal LAT Pull
4) Accessory Medial-Deltoid Raise

Lower A - RE Squat
1) RE Squat
2) Supplementary Posterior-Chain Pull
3) Accessory Posterior-Chain
4) Accessory Vertical Pull

Upper B - RE Press w/ Vertical Plane Emphasis
1) RE Press
2) Supplementary Vertical Press
3) Supplementary Vertical LAT Pull
4) Accessory Rear-Deltoid Raise or Pull

Lower A - ME Squat/DL
1) ME Squat or DL
2) Supplementary Abdominal
3) Accessory Posterior Chain
4) Accessory Horizontal Pull

A few comments...

- Direct biceps and triceps work is absent. I'm not terribly concerned with arm growth since firstly, I've been endowed with arms that grow easily, and secondly, because I don't want to add in any work that is unnecessary. I'm being extra careful about recovery this time around.

- LAT work is done all training days. I've tried this before and liked it. Typically, I'm too tired on any given day to really put any serious intensity into my LAT work after some heavy barbell rows, so this is a good way for me to get some decent volume in without doing sub-par work.

Programming

ME Sets

Weeks 1-3: 3x5 @ 90, 100, 95% of 5RM
Weeks 4-5: 3x3 @ 90, 100, 95% of 3RM

Depending on feel, I may add in another 85-90% set for 3-5 reps, or one or two sets in the "hypertrophy range" of 8-10 just to get a feel. And, sometimes, a burn set will be done afterwards. This won't be done for any Deadlift ME work, however.

ME work is also out of the picture for the final week of the cycle. I've been told to be careful with heavy work for now, so I will be. Ideally, I'd like to always been doing an ME lift, however.

RE Sets

Weeks 1-3: 6, 8, 10
Weeks 4-6: 4, 4, 8, 8


I've programmed RE work as such because wave-loading is cool, and feigns boredom in the face of repetition. The idea is to hit 24 total reps at varying intensities, with intensity and load increasing, and then reverting back to prior levels.

Bar weights will be initially timid until I get a better feel of where I'm at.

Supplementary Sets

Weeks 1-2: 2x12
Weeks 3-4: 3x8
Weeks 5-6: 4x6

I'll be using this progression scheme for about 12 weeks or so before re-assessing its value. I realize volume is somewhat low, but since calories will begin to decrease, and I'm out of shape, I figured that a conservative approach would be best, and flexible if necessary.

Accessory Work

Weeks 1-2: 2x10
Weeks 3-4: 3x8

Accessory work is done so as to simply assist, and will not change as frequently as ME work. While progress is a must, it won't be eyed as closely as ME or Supplemental lift progression.

Programming is four weeks so as to get some decent volume in the 3-4 week portion of the cycle, while reverting back to less work when supplemental volume goes up. Of course, every other six-week cycle will see higher volume during the most intense portion of the supplementary work, but the first run through won't see it, and I'll be able to gauge my ability as such. Again, the conservative approach is the idea.

Deloading

There will be no really planned or elaborate deloads, as those are essentially built into every first two weeks of the programming scheme; my deload is also my acclimation and feeling out period. Exercises will change at the end of every six-week cycle. I'm thinking I'll probably need more of a break at the end of every two cycles, however.

[Misanthrope]

It is great to see you've started up a journal. I am most definitely in for this one. I really enjoyed the write-up and the in-depth synopsis of your background and plan. Your plan looks really good.

(I'm mjw8204 from BB.com, if you didn't already know)

[Serpens Aeon]

It is great to see you've started up a journal. I am most definitely in for this one. I really enjoyed the write-up and the in-depth synopsis of your background and plan. Your plan looks really good.

(I'm mjw8204 from BB.com, if you didn't already know)

Glad to see you here, mjw. :)

Unfortunately, I found upon arrival that the gym was closed today, so I'll have to postpone my workout until Wednesday since Thursday is a national holiday in Singapore, which would further truncate my schedule. In the meantime, I did a sprint workout today.

The sprints felt good. They were done in a roughly measured area of the car park at the condominium complex where my family is currently residing.

6 x 50 meters for a total of 300 meters with about 90 seconds of rest in-between sprints. For now I'm just doing them to get them done, but once I'm a few weeks in I'll start doing them for time, trying to beat PRs, then shortening rest time, and finally adding more volume. I have till about mid-December, though, since I'm hightailing it back to Canada in about a month.

Here's what today's weight training workout would have looked like:

Bench Press: 3x5 @ 90, 100, 95% 5RM
Flat DB Bench Press: 2x12
Chest-Supported DB Row: 2x12
Cable Lateral Raise: 2x10

Weights and performance details will be posted as soon as I get it done.

[Kyle]

Your a big ol boy, bigger than I thought u where haha.

Nice job on the layout and background info. I really hope you stick around here.

Kyle

[Serpens Aeon]

They say you never forget how to ride a bike. I agree. But, they always conveniently leave out the fact that if you haven't done it for a while, there's a significant chance you'll fall on your ass a few times or veer into barriers because although you haven't forgotten how to, you're definitely not what you used to be. If only life were so convenient...

Upper A - ME Bench Press w/ Horizontal Emphasis

Bench Press

Moderate grip, with ring finger on the knurling rings.

Warm-Up Sets
10 x 45
5 x 95
5 x 115
5 x 135
3 x 155
2 x 175

Work Sets
5 x 185
5 x 205
5 x 195
8 x 175

It's embarrassing to be handling such small weights now. Nonetheless, I figured it'd be better to start light. The last weights felt heavy, although they went up with relative ease. My palms hurt now on account of not having a barbell in them for so long, but that's the way it goes.

I should re-acclimate rapidly, and be back to pushing decent weight. The hard part will be remaining disciplined not too burn out by making big jumps.

Dumbbell Bench Press

10 x 55
9 x 55
5 x 55

These sucked. I was sure I'd throw up 55s with ease for 12. They went up very easily, perhaps too easily. Nevertheless, my chest petered out, after rep 8 or so on each set. It was discouraging because the weight felt like a warm-up weight, but it felt like those scenes you'd read in a comic book where the valiant hero has his power drained by some malevolent force that he later kicks the teeth out of later. I went over my two set prescription because although I didn't hit my set-rep target, I'd have been damned if I didn't at least hit my rep goal.

Pendlay Row

Warm-Up Sets
10 x 45
10 x 95
5 x 115

Work Sets
12 x 135
12 x 135

Again, another ding to the ego. I used to be doing about twice that weight for 5 reps. This time, it wasn't the muscle that shit the bed, though, it was my lungs and CNS. By this point I was starting to feel sapped, and jittery, while the last two reps of every set were agony for the cardiovascular system.

Afterwards I felt like bumping the reps down, especially on the rows, because who the hell needs back work in the 12 rep range? But then I figured I was starting to rationalize being a wuss. That aside, health and recomposition are imperatives too, so the heavy breathing is merely a side-effect of what I want. That, and again, my ego simply can't let such a small weight get the better of me.

Cable Lateral Raise

10 x 30
10 x 30

These were perhaps the only easy part of the workout in that everything I felt I had expected to feel. It'll be fun to get the weight back up on these as I enjoy them as a finisher.

Final Remarks

The first workout back always sucks. So does the second, but usually not as much. Everything I would have said here I've already said above. I'll note, though, that I find the parallel between my physiology's response to jumping back in, and the rigors and stresses of being initiated into a sport's team or a small, perhaps elite, community of some kind are amusingly similar and enough to perk me up.

If you'll excuse me, I must now gorge myself with steak and potatoes.

[Lifting N Tx]

For being out of commission 6 months that's a decent start, even though the weights are not what you'd like to be doing. Doing 12 reps on Pendlay rows in particular would make me huff and puff.

I didn't know that you were in Singapore. I help support a system there, and have a colleague that I've talked to many times, but never in person. I get the impression that there's a pretty large expat community there, maybe a lot petroleum based.

Anyway, good luck with your "revenge". :D I'm interested, and plan to follow as time permits.

[Serpens Aeon]

For being out of commission 6 months that's a decent start, even though the weights are not what you'd like to be doing. Doing 12 reps on Pendlay rows in particular would make me huff and puff.

I'm thinking it is a decent start because I feel like I was just in a serious fight. And even then, I've never felt quite so beat up after a fight before; my upper body just plain hurts.

The cardiovascular stuff is my own fault. Despite having not been able to be on my feet for any decent amount of time, I should have purchased a wheel chair or something to whiz around on, and maintain heart health that way (and it's too bad I only thought of that just now, writing this reply).


I didn't know that you were in Singapore. I help support a system there, and have a colleague that I've talked to many times, but never in person. I get the impression that there's a pretty large expat community there, maybe a lot petroleum based.

I bounce around the world a fair bit. Half my year is spent in Singapore, the other half in Ontario, Canada with visits elsewhere as required.

But yes, there's a fairly large Western expat community in Singapore; there are quite a few Americans here. Regardless of the Canadian passport, I might as well be American, as I went to an American school with almost a completely American student populace and body of teachers. I know more American history than of my "own" country's. :p

What organization are you involved with here?


Anyway, good luck with your "revenge". :D I'm interested, and plan to follow as time permits.

Thanks. :)

[Lifting N Tx]

What organization are you involved with here?


It's a multinational oilfield services company. I used to work for them, now work indirectly for them via an outsourcing company. I'm in systems admin/dba work and for the most part it doesn't matter where the server is located in terms of supporting things.

I wouldn't mind saying who it is, but prefer to save such information for PMs if anyone is curious, as companies sometimes get weird about things.

[Serpens Aeon]

Another day of becoming cognizant of one's limitations, and another fire under my ass (seriously, my glutes are aching as I write this).

Lower A - RE Squat

Box Squat

Medium-Width Stance (feet pointed outwards, just beyond shoulder width).

Warm-Up Sets

10 x 45
5 x 95
5 x 135
3 x 175
2 x 205

Work Sets

6 x 225
6 x 205
6 x 185

I got my ass walloped again. It seems I'm in such poor shape that the warm-up weight acclimation is even somewhat of a challenge now. That, and my lower-back wasn't too keen on being loaded up, but more on that in a bit.

Originally, I had wanted to do your standard squat, but I found during warm-ups that I was going into a sort of squat-goodmorning contortion, and quickly realized that my flexibility, and thus my depth, had gone down the shitter. With some flexibility and posterior-chain work, along with subbing in box squats for the rest of the cycle, I'm confident my squat form will be back to normal very shortly.

My first work set was at a very low weight. Inititially, I thought I'd be hitting up 250 for 6, and that that would be easy, but such was not to be. Overall, again, the weight felt very light, and went up with ease. My physiology would repeat itself again, however, and my legs were sapped, as though they felt that they'd just been robbed of their ability. I probably could have squeezed more weight out, but I just didn't want the slightest risk of something going wrong, and reverting back to inactivity due to resetting the bulge into the nerve, or even herniating another disc.

Romanian Deadlift

These were omitted today on account of the lower-back being stiff after my squats. Depending on how I feel next time out, I just might not include a posterior chain supplement, and add volume to my posterior chain accessory work.

45-degree Hyperextension

10 x BW
10 x BW
10 x BW

These felt fantastic. The stretch was really there, and although they can really burn and hurt like a sonuvabitch, I was enjoying them because while I was incurring pain from lactic acid buildup, I was losing pain from the spinal problems. Although I could have easily added weight, I wanted to really work on the stretch, and get that often elusive mind-muscle connection going. I had so much fun with these that I added in another set.

Although the pump was ridiculous initially, after a good foam rolling, my posterior chain, and especially my lower-back, feel fantastic. Worked over, but in a manner that feels as though that the stimulus was conducive towards recovery.

Decline Lying Leg Raise

10 x BW
10 x BW

These were a little too easy, but I'll feel them in the morning. My abdominal strength has always been a weak point, and my abdominals always hurt inordinately when I train them for the first few workouts of a layoff. Like the hyperextensions, I really focused on holding the contraction towards the end of the eccentric so as to facilitate more effective accrual of static strength. While I do this normally for improving squat stability, I'm more gung-ho about them than ever since doing abdominal work this way will make it so that my back can take more upright movement, and what not.

Final Remarks

Going back to my prior comments regarding performance weakness in the flat db presses, and the squats, I suspect that what's happening is that my mind still remembers what those weights felt like, and should feel like moving them, but my neuromusculature just isn't up to speed yet. It's suspiciously like how amputees sometimes experience the "phantom limb"; the mind's conception of the self in the world still includes using prior information on experience in its cognition of new experience. Or not, the thought just sounds kinda cool.

While again I'm somewhat disappointed I'm also sure I'll be back to some good workouts soon. The phase of regaining one's bearings always sucks, but I'm now another workout closer to training properly again.

[r_graz]

Originally, I had wanted to do your standard squat, but I found during warm-ups that I was going into a sort of squat-goodmorning contortion, and quickly realized that my flexibility, and thus my depth, had gone down the shitter. With some flexibility and posterior-chain work, along with subbing in box squats for the rest of the cycle, I'm confident my squat form will be back to normal very shortly.

What sorts of things do you find helpful in improving flexibility vis-a-vis squats? I know one of the things holding my squats back is general inflexibility in the posterior chain, which causes considerable pelvic tuck as I get low in the squat. I do a decent amount of PC work (RDL's, hypers, GHR's), but while it makes me stronger, it doesn't make me more flexible.



I suspect that what's happening is that my mind still remembers what those weights felt like, and should feel like moving them, but my neuromusculature just isn't up to speed yet. It's suspiciously like how amputees sometimes experience the "phantom limb"; the mind's conception of the self in the world still includes using prior information on experience in its cognition of new experience. Or not, the thought just sounds kinda cool.

I'm sure as your conditioning and workload capacity improves, your body is going to quickly catch up with what your mind is saying you can do.

[Serpens Aeon]

What sorts of things do you find helpful in improving flexibility vis-a-vis squats? I know one of the things holding my squats back is general inflexibility in the posterior chain, which causes considerable pelvic tuck as I get low in the squat. I do a decent amount of PC work (RDL's, hypers, GHR's), but while it makes me stronger, it doesn't make me more flexible.

There are a few tricks I've employed before that seemed to work...

1) Do some sort of stretching routine everyday for that segment of the body. Now, I have shamefully paid almost no attention to stretching and flexibility as a performance aid or component of training, but I found that simply stretching my legs with my upper body in all sorts of positions helps.

This meant things like standing up and bending over to touch my toes, to lying down, sticking my foot under something to hold it, and sliding my body under more and more to produce a stretch that brought my shin ever-closer to my face, and the like.

As soon as I hear of (i.e. look for) a reliable text on the study, I'll let you know. Perhaps if one of the more knowledge posters here in regards to this subject happens upon my journal they can enlighten the both of us.

2) This is something I'm sure helped, although made me look like I either had a real bad case of 'roids (not the injectable ones...) or like I just gave birth. Before sitting on ANYTHING, I would set my hips and feet-up, arch back and tighten my abdominals, push the chest out, and yep, you guessed it, sit into a squat. This meant squatting into my chair in class or onto the porcelain god's collection pan; whenever I sat, I practiced my squat form.

3) Practice with a lightly weighted barbell and get someone to eye your depth, and learn what it feels like to get lower and lower until you're comfortable and/or your form breaks down. Remember that some folks just aren't made to squat ass-to-the-grass too.


I'm sure as your conditioning and workload capacity improves, your body is going to quickly catch up with what your mind is saying you can do.

I have no doubts about this. In fact, I feel almost ambivalent about it sometimes, but if I'm not hard on myself I won't get there. Unless I perceive a challenge or threat, I seem to get spontaneous cases of boredom induced ADD. This works for me, otherwise I'd be too indifferent about almost everything. The perceived competition I sometimes have to make-up just to do simple tasks gets interesting... :p

[Misanthrope]

You'll get there, man. Just try not to allow the first few workouts frustrate you to the point of discouragement.

[Serpens Aeon]

You'll get there, man. Just try not to allow the first few workouts frustrate you to the point of discouragement.

Discouragement is not going to happen. I'm more worried about other things right now; getting my weights back to their past glory is somewhat of a secondary imperative for now, but still very much a necessary one. The encouragement is appreciated, however.

[Sentinel]

i am subscribed :)

[VikingMan]

Cool man. I'll be quite curious to follow your journal.

[Serpens Aeon]

Brief update minus barbell training.

1) My back was being a gigantic shitbag on Monday morning. I couldn't really walk without serious pain. I am cursed being a stomach sleeper. A traction treatment later in the day got my spine back in place, although I had so many pain meds in me that I was afraid to even touch a barbell.

2) I was going to simply move the prior days training to today (Tuesday), but that didn't happen because I've been up all night and haven't slept in about 24-25 hours. It was for a good cause, though.

Good News: I mustered up the balls to have a chat with my ex, whom I love and happened to push away via being a confused asshole, because I can't deal with my shame anymore. That, and it just dawned on me that people who can deal with me on a consistent basis are a rarity.

Bad News: She's in Canada, and I'm in Singapore. A 12 hour time difference can really screw your schedule up. You might as well say I'm back on N. American time now.

Good News: The first thirty minutes or so of our conversation was civil, and surprisingly lacking any sort of awkwardness. You might even say it was relieving for both parties.

Bad News: I'm deathly afraid of looking at my phone bill now.

Good News: I won her back! (In actuality she was kind enough to allow this, but I'm a winner, dammit!)

I know, I'm a sissy, I let a woman get in the way of my training. I'm still staunch proponent of the motto that says behind every great man is a woman pulling him back down. I really like her, though. Forgive me, fellas?

In any case, I salvaged what I could. I just did the following:

Push-Ups w/ Green Band wrapped around back into palms

10
9
8
8

Apparently I'm getting some work capacity back. Sweet!

Standing DB Shoulder Press w/ Purple Bands

12 x 25
11 x 25

Again, work capacity seems to already be bouncing back given that I also did those push-ups.

Seated Blue Band Rows

10
10
10
10
10

I braced the band against the leg of my bed post, while planting my feet on the side-board. These were done with controlled speed with 45 second rests on account of my cardio being so piss-poor last time I pulled. The extra volume was done given that a band is easier than a barbell.

I'm going to go slug down some protein now and take some much needed rest. Ideally, bullshit is over, and barbell training can resume unabated on Wednesday.

[Serpens Aeon]

Cool man. I'll be quite curious to follow your journal.

Glad to see you here, man.

[Misanthrope]

Sorry to hear your back is giving you troubles again. Do you think it was from your latest brush with lifting, or is it something that was going to happen no matter what?

Good News: I mustered up the balls to have a chat with my ex, whom I love and happened to push away via being a confused asshole, because I can't deal with my shame anymore. That, and it just dawned on me that people who can deal with me on a consistent basis are a rarity.

Bad News: She's in Canada, and I'm in Singapore. A 12 hour time difference can really screw your schedule up. You might as well say I'm back on N. American time now.

Good News: The first thirty minutes or so of our conversation was civil, and surprisingly lacking any sort of awkwardness. You might even say it was relieving for both parties.

Bad News: I'm deathly afraid of looking at my phone bill now.

Good News: I won her back! (In actuality she was kind enough to allow this, but I'm a winner, dammit!)

I know, I'm a sissy, I let a woman get in the way of my training. I'm still staunch proponent of the motto that says behind every great man is a woman pulling him back down. I really like her, though. Forgive me, fellas?
I'm too tired at the moment to muster up anything insightful to say. As long as you aren't one of those pussies that keeps crawling back to women that treat him like shit, you are forgiven. :) A good woman is hard to find.

[Kyle]

Sorry about the back issues.

That a common problem for you due to your sleeping patterns?

Kyle

[Serpens Aeon]

Sorry about the back issues.

That a common problem for you due to your sleeping patterns?

Kyle

It seems that it might become that way, as this has happened to me a few times now since herniating the disc. A big part of the problem is the location of the bulge, and the physiological structure of my spine. The lower portion of my spine is inordinately curved, with my L5 and S1 being more or less fused according to the MRI. Thus, when I sleep on my stomach, with the abdominal tire adding extra weight right at that pressure point, the disc really gets pushed into the nerve.

I'm really hoping it becomes less common once I sleep at another position minus the excessive abdominal fat.

[Serpens Aeon]

Sorry to hear your back is giving you troubles again. Do you think it was from your latest brush with lifting, or is it something that was going to happen no matter what?

I'm fairly certain that this is something I'm just going to have to live with. Perhaps when I train myself to sleep on my side, while losing the gut the frequency will decrease.

I don't think it's the lifting. Whether or not that statement is sprinkled liberally with denial I do not know, but I'm going to keep lifting. If the frequency of these re-aggravations increases correlatively then we might have something to go on, but for now I'd say that's loose postulation (or so I hope).


I'm too tired at the moment to muster up anything insightful to say. As long as you aren't one of those pussies that keeps crawling back to women that treat him like shit, you are forgiven. :) A good woman is hard to find.

I was the asshole. She was very much devoted to me, and I couldn't deal with it. I believe I left snippets here and there as to me being a very introverted, isolated person for quite a while on account of the expatriate lifestyle damaging me. Simply put, I couldn't handle the sudden change in social realities, and I snapped under the pressure of confusion and fear of change.

It's one of those deals where if you extricate yourself from a given situation for long enough you get a better idea of what the "truth" about things are. That said, it's only round two, and while elated, I'm feeling cautious.

I'm no pussy; just a real bastard sometimes.

[Heisman]

Wow, to be able to honestly assess yourself like that (in regards to your relationship) is really impressive. Congrats on getting back with the girl.

Like others said, tough luck about the back. Hopefully you'll be able to deal with it in an effective way.

[Serpens Aeon]

This has been a week of testing. I've been getting about four hours of sleep a night lately, and feel zombified. It certainly doesn't help that I've got a serious proposal due within the next day or two. I've got a whole slew of cognitive science studies relating to the neuroanthropology of music seemingly pouring out my eyes and ears. Enough crying, though.

Sport's about adaptability and one's ability to overcome what would otherwise appear to be overwhelming odds. There's nothing especially impressive in the context of spectator athletics when it comes to my ability, but damn if I'm not addicted to it within my own realm of experience. I didn't make it to the gym once more today. Nonetheless, I had a very productive workout. And, I dare say that it may have been more effective than what I could do with the gym equipment given this stage of my comeback to form. That aside, as it turns out, I may no longer have access to this gym now, so what you see here may be the trend for the next two weeks or so.

I'll almost certainly be back on the original training template by the first week of September, though.

Without further adieu...

Band Goodmorning

10 x BW
10 x Mini Band
10 x Purple Band
10 x Green Band
10 x Blue Band
10 x Purple Band

These were followed by some foam roller work before moving on as a precaution. I really liked the stretch I felt, as I could literally feel parts of the muscle loosen as I went on. My flexibility has apparently improved too according to my brother, as my "posterior thrusting" is now significantly more fluid than it was during my last squat workout, which is great for two reasons, namely in getting my squat depth back. The other advantage is for someone else. :D

I'm coming to find that at least for now, this sort of work may be superior to barbell work for my purposes. I can get much more work in, which is what I really need to get back to progress properly on the barbells: work capacity.

DB Hack Squat

10 x BW
8 x 30lbs
5 x 40lbs
3 x 50lbs
2 x 60lbs
10 x 80lbs
10 x 80lbs
10 x 80lbs

It's official: my legs hate my brain and are undoubtedly planning a coup via making me look like I've got gargantuan hemorrhoids when I walk for the next day or two.

While the weight was light, I focused on a controlled, fairly slow repetition speed (nothing retarded like HIT, though) with short rest periods. The trend for this workout was to keep the heart rate up while working strength endurance.

Weighted Sit-Up
10 x BW
8 x 5lbs
8 x 10lbs
10 x 15lbs
10 x 15lbs
10 x 15lbs

These were performed with weight held behind the head, feet locked under the couch, which was weighed down by my mother and brother since I'm such a goddamn I'm so subtly "heavy." Abdominals have always been a weak point. I'd never previously focused on the holding the contraction in abdominal work, mostly because I hated doing it, but corrected that this time around.

After this, I was feeling creative, so I took some bands with me downstairs, and choked them around a palm tree.

Standing Band Abdominal Pulldowns
10 x Purple Band
4 x Green Band

I took the massive increase in difficulty with the green band to indicate that I was getting overzealous, so I packed up after this. I'd have to say it probably wasn't a bad idea afterwards, as when I took the band off the tree, a coconut hit the ground about four seconds after I started walking away. The last thing I need is the addition of a concussion to my "arsenal" of training motivators.

I went back upstairs and had an excruciating time on the foam roller once more. Using it on the hips just plain sucks.

Final Remarks

I'm pleased with my progress in spite of some setbacks. I'd only be disappointed if I just outright stopped training in spite of them. Once my body starts getting back into the groove of regularity in how I perceive it to respond to training, I'll start going gung-ho on getting a solid dietary protocol together as well.

[Serpens Aeon]

Wow, to be able to honestly assess yourself like that (in regards to your relationship) is really impressive.

Now if only one could be as clear headed when in the thick of such a situation. Nonetheless, I'm sure if I didn't, we'd both be bound for failure once again. I have no problem punishing my ego if it means expanding my cognitive and experiential horizons. In fact, I live by the epistemological imperative of constantly re-examining convictions and the boundaries of my thought and behavior; it's the only way to grow as far as I'm concerned.


Congrats on getting back with the girl.

I'm pretty happy about it myself. Thanks. :)


Like others said, tough luck about the back. Hopefully you'll be able to deal with it in an effective way.

I have a knack for two things that I think have made me quite successful:

1) Getting what I want in-spite of often proceeding on a path that is considered to be counter to the conventional path of attainment.

2) Finding opportunity in failure, disappointment, or even catastrophe.

I wouldn't be able to do either unless the two traits interacted in a manner akin to a feedback system.

I'm taking my back injury as an opportunity to better myself. I'm now forced to lose the gut and pay greater attention to injury prevention and general health. This has come at a good age, as I still have the capacity to heal fairly rapidly, while I'm also young enough to have the chance to make the necessary changes in my general behavioral patterning so as to prevent further health problems that are related to maladaptive behavior tendencies. As a result of this injury, I'm now forced to lose my gut to remain mobile without pain. Assuming I pull this off, I subsequently significantly decrease my chances of developing coronary problems and/or diabetes. In that line of thought, I'd imagine my initial imperative of being able to pull heavy again seems ancillary in the grand scheme of things.

Now, in lieu of the above, I am still most definitely not happy about the injury. I'd rather have all of the above without it. But, if I can engage multiple perspectives without becoming paralyzed by choice, why not? This is deliciously paradoxical because it may have indeed prevented me from accruing worse back problems at a later age, and perhaps even provided the impetus for significantly prolonging the quality and length of my life.

[Lifting N Tx]

Sucks about the back, but I'm glad that you're making the best of it. That kind of attitude of realism without feeling sorry for yourself ought to help in making amends with the girl also.

In that vein I'd think that instant messaging is your friend. Also, maybe voip, possibly depending on the quality of your internet connection.

Good luck on the proposal that you're working on.

[Serpens Aeon]

So, I've gotta tell you fellas... Getting off of pain meds, cold turkey especially, is agony. Since Thursday or so I've felt like everything has been out to get me, being enveloped in this intense sense of absolute dread. It is completely irrational, but pervading nonetheless. Fuck, I even felt apprehensive about coming near my damn blue band!

The back has been feeling quite good lately in lieu of the core work, so I decided I wanted to see if I was stronger without the drugs. As it turns out, physically, yes. But, because I have been on so long my brain is all screwy on account of having a decreased capacity for serotonin uptake and production (or so I think, anyway). I'm now tapering the drug down, and that seems to be working to quell the intense depression and anxiety. It is easier knowing too, that the fact that I cannot identify a reason in my life for feeling such is a relief. Nonetheless, it can really suck the energy out of one.

In any case, I'm not allowed into the gym, and getting access will disrupt too many lives, and given that I'm here for less than another two weeks, band workouts it will be until I'm back "home."

Band Upper

Green Band Push-Ups

10
10
9
8
6

Work capacity is coming back quite nicely. I managed to get in quite a few more total reps this time if just because I could do another set.

Military Press

15 x 90
15 x 90
15 x 90

These were quite easy. I just cleaned the barbell up and pressed away. I didn't have anymore weight, unfortunately, but I felt using lightweight to get back into military pressing wouldn't be a terrible idea, focusing on form.

Blue Band Seated Row

12
12
12
12
12

I mustered 10 more reps out this session than last session. These are again, more of a conditioning exercise with short rest intervals. I'm still enjoying them.

Blue Band Front Squat

10
10
10

These are very nifty. The weight isn't very challenging on my legs, but I really feel it in the abdominals in a very good way, which is precisely what I need to prevent further injury to my back. Although I'm taking it quite easy on these, I plan on doing them every other day since I sort of stumbled upon the this past Saturday. Ideally they help get my squat posture back to form too.

Final Remarks

Drugs are bad, mmmkay?

[VikingMan]

Damn dude. I don't envy the stuff you're stuggling through. Keep it coming though. Better to be on the road to recovery than sitting on your ass on the couch.

[Serpens Aeon]

Damn dude. I don't envy the stuff you're stuggling through. Keep it coming though. Better to be on the road to recovery than sitting on your ass on the couch.

Indeed. It's hard, but I cannot continue to live this way. Feeling better won't come soon enough.

[Lifting N Tx]

Hope things are getting better, Serpens. Everyone has a different road, but you're not unique in your struggles.

[Serpens Aeon]

Sorry folks, I forgot to update this journal the other day. Life's been hectic as of late, what with trying to get all of my affairs in order before heading "home." I'm quite pleased with my progress. I've been walking much more lately with absolutely no back pain or stiffness, while my consumption of painkillers has dropped markedly.

I decided against continuing the cold turkey idea because it was just making too many things too difficult to accomplish. While I think I could have completed the tasks in question I simultaneously doubt the quality of them had I not started back up again. Nonetheless, whereas I was once at 8-10 pills a day, I am now down to 3 in a reasonably short amount of time. The anxiety and pangs of depressions come and go, but with no where near the intensity I once felt. I'm hoping to be totally clean within the last two weeks of September, giving myself a liberal allotment of time to adapt (although if possible sooner I'll definitely go that route). Onto training...

This workout took out a page from VikingMan's book. I decided to implement a more conditioning oriented lower day. When I get back to training in a gym shortly, I'll be continuing this, and updating the original template appropriately.

DB Swing and Press
3 x 35
3 x 35
3 x 35
3 x 35
3 x 35
3 x 35
3 x 35
3 x 35
3 x 35
3 x 35
3 x 35
3 x 35
3 x 35
3 x 35
3 x 35

All sets were done with thirty seconds of rest in-between. The weight noted is only one dumbbell, although I used two, so the actual weight is 70lbs.

These felt very good. I really watched to make sure my lower-back was arched correctly, and that I swung starting with thrust from the hips so as to avoid any unnecessary strain. I was surprised with myself; I felt as though I could have done 5-10 more sets at the end, although I decided to be conservative for now.

My plan for now is to be cautious for the next 3-6 months before I really start pushing myself above and beyond. I want to ensure that my conditioning along with my joint/connective tissue health are top-notch. Injuries just suck too much.

Blue Band Front Squat

10
10
10
10
10

These were performed with 60 seconds of rest between sets. I was starting to feel fatigued upon completion of the exercise, but I nonetheless felt good. I'm feeling it less in the abdominals now, with more in the quads again. I'll take this as a sign of stronger abdominals.

Lying Leg Raises

15
15
15
15

The first two sets were performed with 60 seconds of rest in-between, although the last two saw 75 seconds. I'm noticing a substantial increase in abdominal (as well as total) work capacity now, and I'm sure that's one of the reasons my back is doing so much better now.

Final Remarks

Once more, I am pleased with my progress. I've got another two training sessions here before I head off again, in which case getting all of my shit back together, cleaning the apartment, buying groceries, and the many other errands I'll have to accomplish will border on being a workout. It's also really nice to feel like such a junkie anymore.

[Serpens Aeon]

Nope, I'm not dead. I haven't been training as much as I should be, however, on account of moving back to Canada from South East Asia this past week. I'm now in British Columbia, after about 16 hours of flying and 5+ milling around airports, soon to be on my way to Ontario in about three hours. Jet lag willing, my hands will be on barbells shortly.

What exercise I did get in this past week tended to consist of running around cities, finishing off errands, a plethora of familial and business lunches/dinners, along with some late night beer sessions with old friends. Otherwise, sporadic wrestling matches with the dog and the younger brother were also present.

Training should resume as normal on Monday. The woman is meeting me at the airport later on today, so all the GPP-type work will be put to the test later on when I get home. ;)

Cheers for now, folks.