Finding Out that the Iron Never Lies

[bustermonkey2]

Feb 5, 2018

Deadlifts @ 485 lbs-2,2,2 Rpe 9.75. These were real tough and slow. I felt a bit off due to SuperBowl party the night before.

Rom. deadlifts @ 235 lbs-10,10,10 Rpe 9.5. These got real tough by the last few reps of each set.

Lying leg curls @ 60 lbs-15, @ 70 lbs-15,15 Rpe 9.5.

Seated calf raises @ 95 lbs-25,25,25 Rpe 9.5. Supersetted with situps.

Decline situps-17,17,17. Supersetted with calf raises.

[bustermonkey2]

Feb 7, 2018

Press @ 205 lbs-2,2,2 Rpe 10. Tougher than it should have been.
Press @ 155 lbs-10,10,10 Rpe 10.

Dumbbell side raises @ 20 lbs-20,20,20 Rep 9.5. Tough.

Dips w/ 25 lbs-15,15,15 Rpe 8.5

Dumbbell tricep extensions@ 20 lbs-10, @ 25 lbs-10,10 Rpe 8.5

[bustermonkey2]

I need to get better about updating my log.

Feb 10, 2018. This was done at a hotel gym so had to make some adjustments to weights used.
Pullups-10,10,10. The bar was right near ceiling so I couldn't get above the bar. I just counted each rep when my head hit ceiling.
1 arm db rows @ 50 lbs-10,10,10 Rpe 8.0
Rope pulldowns (sub for v grip pulldowns) @ 97.5 lbs -12,12,12. 97.5 was the max available, and I had to do them from the floor. Normally I would be doing 145 lbs on a real pulldown machine.
DB shrugs @ 45 lbs-15,15,15 Rpe 8.0



Feb 11, 2018
Squats @ 335 lbs-8,8,8 PR. Rpe 9.5. Mostly just fatigued.
Leg press @ 245 lbs-20,20,20 Rpe 9.5
Leg extension @ 80 -20,20,20 Rpe 9.0
Calf raises @ 100 lbs-20,20,20 Rpe 9.5
Decline situps-20,20,15 Got a bad ab cramp on last set so stopped.



Feb 12, 2018
Bodywt 232 lbs
Bench, 1st rep paused @ 285 lbs-8,8,8 Rpe 9.0
Incline bench @ 155 lbs-10,10,10 Rpe 8.5
Decline db bench @ 35 lbs-10; @ 50 lbs-10; @ 60 lbs-10 Rpe 9.0. New exercise.
Barbell curl @ 85 lbs-8,8,8 Rpe 9.0
1 arm preacher curl @ 20 lbs-10; @ 25 lbs-10,10 Rpe 9.5



Feb 14, 2018
Deadlifts @ 345 lbs-8,8,8 Rpe 9.5. Very fatiguing. Straps used on sets 2 and 3
Pause sqts @ 225 lbs-8,8,8 Rpe 9.5. Exhausting. New exercise so I went light and it was the right choice due to fatigue.
Step ups w/ 10 lb dbs-10,10,10 Dead tired.
Decline situps-20,20,20 Supersetted with calf raises
Calf raises @ 100 lbs-15,15,15 Supersetted with situps


Feb 16, 2018
Bodywt 228 lbs. Moving in right direction. I want to be walking around at 225 so it's a quick and easy cut to 220 for April competition.
Press @ 170 lbs-8,8,8 Rpe 9.0
Seated db press @ 45 lbs-12,12,12 Rpe 9.0
Side db delt raise @ 20 lbs-20,20,20 Rpe 9.5 Rest/pause
Dips w/ 35 lbs-15,15,15 Rpe 9.0
Cable pressdowns @ 100 lbs-20,20,20 Rpe 9.0

[bustermonkey2]

Feb 18, 2018
Chins-10,10,10,10 Rpe 10.
Wide grip pulldowns @ 170 lbs-12,12, @ 150 lbs-12, @ 130 lbs-12. Fatigue was really building up by the end.
Barbell Rows @ 155 lbs-12,12,12 Rpe 9.0 Exhausted.
Dumbbell rear delt raises (seated) @ 10 lbs-15,15, @ 8 lbs-15,15.

Feb 19, 2018
Bodywt 230 lbs
Squats @ 395 lbs-5,5,5 Rpe 9.0
2" deficit SLDL's w/ straps @ 295 lbs-8,8,8 Rpe 10. Extremely fatiguing.
Leg curls @ 60 lbs-15,15,15
Calf raises @ 100 lbs-20,20,20 Supersetted with situps
Decline situps-20,20,12. Bad muscle cramp on last set. Supersetted with calf raises.

[bustermonkey2]

Feb 21, 2018
Bodywt 228 lbs
Incline press @ 225 lbs-5,5,5 Rpe 9.0
Incline press @ 185 lbs-10,10,10 Rpe 9.0
DB seated curls @ 25 lbs-8,8,8 Rpe 9.0 Supersetted with Dips
Dips w/ 45 lbs-15,15,15 Rpe 9.0. Supersetted with db curls.
BB curls @ 65 lbs-15,15,15 Rpe 9.5

[bustermonkey2]

I've been terrible at updating my log here. I've been busy with work and travel. Recently I managed to injure my left quad so I think competing in April is out. Hopefully I can rehab it enough to do a meet or strongman competition later this summer.

Feb 23, 2018
Press @ 190 lbs-5,5,5 Rep 9.75
Close grip bench @ 205-5,5,5, Rpe 8.5
Seated db press @ 45-10,10,10 Rpe 8.5
Side delt raises @ 25-20,20,15 Rest/pause
Lying tricep extension @ 25-12,12,12 Rpe 9.0

Feb 26, 2018
BB rows w/ straps @ 225 lbs-8,8,8,8,8,8 Rpe 9.0
Wide grip pull downs @ 170-10,10,10,10 Rpe 9.0
1 arm db rows @ 40 w/ straps-20/arm
db shrugs @ 55 w/ straps-15,15,15 Rpe 8.0

Feb 28, 2018
Squats @ 460-2,2,2 Rpe 9.5
2" deficit sldl's w/ straps @ 325 lbs-5,5,5 Rpe 9.0
Lying leg curls @ 70-15,15,15 Rpe 9.0
45 degree back extension-15,15,15 Rpe 9.0


March 2, 2018
Bench @ 355 lbs-2,2,2 Rpe 10
Bench @ 235-10,10,10 Rpe Rpe 9.0
Incline db press @ 55-10,10,10 Rpe 9.0
BB curls @ 90-5,5,5
DB hammer curls @ 30 lbs-10,10,10 Rpe 9.0

March 3, 2018
Deadlifts @ 495 lbs-2,2,2 Rpe 10. I think this was original source of injury in left quad. I tweaked my lower back on last rep but it didn't seem that bad so finished the session.
High bar squats @ 225-5,5,5 Balance felt off and left leg and back were bothering me so kept weight pretty light.
Leg press @ 275 lbs-20,20,20 Rpe 9.0
Decline situps-20,20,20

Over the next couple of days, my back recovered ok but my left leg, mostly my quad, continued to hurt enough that I had a limp.

March 6, 2018
Press @ 210 lbs-2,2,2 Rpe 10
Press @ 155-10,10,10 Rpe 10
Side delt raise @ 25-20,17, @ 20-20 Rest/pause. My left leg was interfering pretty good by this point.
dips w/ 55 lbs-15,15,15 rpe 10
1 arm tricep extension@ 30 lbs-10,10,10 Rpe 9.5

March 7, 2018
Pullups w/ straps-10,10,10,6,4
V grip lat pulldown @ 100-10,@130-10,10,10 Rpe 8.5
T Bar rows @ 45-10,@80-10,10,10 Rpe 9.0
Face pulls @ 25-15@ 35-15,15,15 Rpe 7.0

March 10, 2018
Bench @ 295 lbs-8,5 (Fail) @ 275-8 Rpe 9.5. Sore left leg affecting bench form.
Incline bench @ 155 lbs-10,10,10 Rpe 8.5
Decline db bench @ 60-10,10,10 Rpe 9.0
1 arm preacher curls @ 25-8,8,8 Rpe 9.0
BB curls @ 75-10,10,10 Rpe 9.5

3/12/2018 While traveling in Tucson, I had to work out at LA Fitness. It was pretty awful. No regular bars or plates or power racks. Only 2 squats racks in a gigantic place (probably 75 elliptical machines) with those cheap thick bars and plastic covered 10 sided plates. Left leg still hurt but I thought I'd give squats a go.
Squats @ 315 lbs-2,2 Nope. Very painful to get to depth. Felt very off balance as I was favoring my left leg.
Squats @ 225 lbs-8,8,8 Although it felt ok by the last set, it was a mistake as within 24 hours I had a pronounced limp and fair amount of pain on left quad.
Lying leg curls @65-8,8,8
45 degree back extension-15,15,15
calf raises@ 90 lbs-15,15,15

March 13, 2018
Press @ 155 lbs-8,8,8 Rpe 8.5
Close grip bench @ 225-10,10,10
Seated db press @ 30-10,@ 45 lbs-10,10
Side delt raises @ 20-20,20,20 Rest/pause
Cable press downs @ 50-20,@65-20,@ 72.5-20

My left quad as of March 18, 2018 is still a bit sore although I'm not limping anymore. Still hurts at night enough to occasionally wake me up. I am going to need to pull weights way down on squats/deads and do starr rehab and work it up slowly. I'll do some lighter work high rep stuff, like 8-10 reps/set) on bench and press every session so I can some work done until left quad is fully rehabbed. Hopefully, I can be fully rehabbed with 6-8 weeks.

[skid]

Last summer my quads were so sore I could hardly climb in and out of my truck using the running boards. I took a couple weeks off from any leg work and let things settle down. I started back squatting/etc. fairly light and worked my way back up. Seemed to work for me...

[bustermonkey2]

Last summer my quads were so sore I could hardly climb in and out of my truck using the running boards. I took a couple weeks off from any leg work and let things settle down. I started back squatting/etc. fairly light and worked my way back up. Seemed to work for me...

Thanks. The slow linear progress from the bottom is the plan now. I've had these types of injuries before and I know the smart thing is to go slowly enough not to aggravate the injury. It's frustrating though, because it feels like I was just getting back into pr territory and this will set me back by 2 months.

3/20/18
Bodywt 225 lbs
Bench, 1st rep paused @ 225 lbs-15,15,15. Not too bad, probably 8.5ish. I'll slowly move the weights up until I'm doing sets of 8-10 reps/set.

Squats @ 45 lbs-20,20,15. On the last set my quad felt ok but left hip started to hurt a bit by 10th rep so I stopped at 15. I'll add just a bit of weight next time.

[bustermonkey2]

March 21, 2018
Bodywt 225 lbs

Deads @ 135 lbs-10,10,10 Weight felt light and quad felt ok but very tiring nevertheless.

Press @ 135 lbs-12,12,10. Weight was about right for 12's but ran out of steam on last set.

[bustermonkey2]

March 23, 2018
Bench, 1st rep paused @ 225 lbs-20. Rpe9.5
Bench, 1st rep paused @ 315-4,4,3. Rpe 9.25. Maybe could have forced the last rep of 3rd set but didn't have a spotter.
Squats @ 85 lbs-10
Squats @ 135 lbs-10,10. Tiring although weight was light and quad ok.

March 26, 2018
Bench, 1st rep paused @ 225 lbs-20. Rpe 9.0
Bench, 1st rep paused @ 315 lbs-4,4,4 Rpe 9.0
Squats @ 135 lbs-10
Squats @ 185 lbs-10,10. Weight felt light. Quad ok.
Chins-10,10.

I'm making good progress on rehabbing quad. I just need to not rush it so I don't have to start over.