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JFG's IBB Training Log
 

JFG
Level 4

Join date: Nov 2006
Posts: 1756

First pressing shoulder movement without pain in two weeks. 15lbs, but still. It's progress.


complexes are going to kill me.....

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JFG
Level 4

Join date: Nov 2006
Posts: 1756

Less then 15 weeks

216lbs.

Started the last week with a Pulse Fast. Loved it. My next two days where not what I was expecting. I felt "pumped". Kept my diet clean and worked my ass off.

I could actually do a pressing movement with the bar today. So I did a little more work on my shoulder. Still not close to peak form, but at least, I keep the blood going and I am getting a work out.

5 sets of squatting complexes, 5 exercise (the gym was empty, I took over the squatting area). All reps went up by one, according to the manual. happy with it, but it left me sucking for air on the last set.

Sunday, my diet was a little crappy. I was extremely busy at the restaurant and I just put food in my mouth a few time as I was forgetting to eat (Im the chef). Bad me, but live and learn.

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JFG
Level 4

Join date: Nov 2006
Posts: 1756

Did my first complex for fat loss yesterday.

http://www.T-Nation.com/...redded_physique

Did the Cosgrove version. Glad I used an empty bar....

Also did some band work for my shoulder, chest, bicep and triceps area. This rehab shit is pissing me off. No, I am not a patient person.

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JFG
Level 4

Join date: Nov 2006
Posts: 1756

I actually used a bar and 20 pounds today for overhead press. Makes me happy.

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JFG
Level 4

Join date: Nov 2006
Posts: 1756

14 weeks

Decided to add my weight on Saturday, since my contest is on a Saturday... I only weight myself once a week.

215

Things are going great. Not hungry at all, watching what I eat and keeping it clean (few bumps, learn from it and move on)

Complex for fat loss is great. I really enjoy that. Add a MAG-10 pulse, just to be safe and away I go.

Did a 100 rep for each delt today with very light band, as per JW. Loved it. No pain, just soreness. Anything that brings blood to the area is a good thing.

Little worried about my left knee. Started hurting a few weeks back. Nothing to bad, but ART should be able to fix it. Sucks being old.

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JFG
Level 4

Join date: Nov 2006
Posts: 1756

Really sore this week. I mean, my body is hurting. Not sure why at this moment though.

Upped my calories a bit, as I found myself getting a little cranky.

Working out 7 days a week. 4 days superhero complexes, 2 days fat loss complexes and 1 day band work and extra stretching. Will be incorporating Neural charge in the morning next week or the week after. Ill see if I've got the calories down pat first.

I can honestly say I feel old this week.

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JFG
Level 4

Join date: Nov 2006
Posts: 1756

Less then 13 weeks.

Had a rough week end. Saturday was a write off, due to personal shit.

Weighed myself Sunday and was at a 215. Not surprised due to having A&W and other bad things on Saturday. Today is Pulse fast day to get things on track again. Would like to hit 210 by August. Might even do another fast on Thursday.... We will see.

Getting worried about my shoulder. It still hurts. Going to see a doctor to get some xrays done and will go from there. In the meantime, Working hard. I can actually use weight for both pressing movement. Not much weight, but better then nothing.

On the plus side, I think my body enjoyed the full rest day. Sunday Work Out was short and intense. Loved it actually.

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JFG
Level 4

Join date: Nov 2006
Posts: 1756

As of next week, I'll have a better answer as to what is going on with my shoulder. Right now, the October meet might have to be moved to the July of next year meet.

Not happy, but if you don't have your health, well....

Doc says I have to stop lifting ANYTHING with my shoulder (That means every exercise you can think of that requires the shoulder, yeah), but he did say to start Iso-metrics. I've done them before, so I am still doing the Complexes, but with an ISO approach. Leg day hasn't changed. Looked up an old article from CT about that also. Last one I did (shoulder) left me breathless (ever pushed on an immovable object for 45 seconds?) and no pain in the shoulder. I did, however, managed to pop my collar bone..... I know why it popped, so I'm having a nice talk with my therapist next week.

All I have to remember is NO PAIN. If it hurts, I stop.

I might be a litte frustrated with the set back, but I must say that the journey is rewarding.

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JFG
Level 4

Join date: Nov 2006
Posts: 1756

Forgot to mention, 211lbs.

That leaves 13 lbs to go in the next 12 weeks. More then doable.

Goal is to get to weight by the first of October, so I can do a run of "Shredded in 6 days" to see how I react.

http://www.T-Nation.com/...edded_in_6_days

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JFG
Level 4

Join date: Nov 2006
Posts: 1756

Guess I should clean this up a bit.

Hurt my shoulder bad a few weeks ago. My right collarbone is now about 1/4 of an inch out of wack and sticking out. Simply put, if I keep going, it will be my first and last show, IF I make it there.

Doc gave me three choices:

Keep going and it will be major surgery in November.

Get surgery now, out of commission for 4-6 months.

Get therapy, change my work outs and see where we stand in 6 months.

I chose #3.

Modified 5X5 program with lots of iso-metrics, band work and foam roller/ball.

Not happy, but better then the alternative.

Cheers

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JFG
Level 4

Join date: Nov 2006
Posts: 1756

10 weeks gone.

I know SL is a 12 weeks program, but it was hurting getting out of bed. My HR went up, knee pains are back and I feel my shoulders.

So, decided to re load.

Dropped the weight, adding conditioning and keeping the band work.

See you in 10 weeks.

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JFG
Level 4

Join date: Nov 2006
Posts: 1756

I hate being sick. Finally burst the 300lbs squat and now, after a week of eating around 1k calories a day, back to the minors for me....

Why that little weight? Easy. I completely re worked my squat to adopt a wider stance that I've been used to for years. Started with the bar all those months ago, did some minor tweaks, adopted a better mobility pre exercise and off I go.

I also had to drop the SL 5X5 as my knees cannot deal with the amount of squatting I was doing. halfway thru my second cycle, my knees where still hurting. Ice, rest and changed to 5/3/1 style of working out, and my knees like me.

Sucks to get old :)

Now, I need to start eating way more again. Lost around 10 lbs, a notch on my belt and lots of strength. Tonight's work out is not about weight. It's about going to the gym and "smell the chalk". If I have to explain that....

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JFG
Level 4

Join date: Nov 2006
Posts: 1756

Loving this 5/3/1 w/ BBB.

Simple, effective, and I know ahead of time what I am doing at the gym.

Shoulder is getting better but far from healthy. My benches still suck, but learned that pullover are pain free. I also do better with decline presses.

Keeping healthy, this is my program for the next six months.

Oh, and up the calories. It looks like 4200 is my soft spot right now.

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fr0IVIan
Level 3

Join date: Sep 2010
Posts: 1986

man and I thought I had a lot of aches and pains. you make feel like I just rolled off the showroom floor all new and shiny like.


any pics?

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JFG
Level 4

Join date: Nov 2006
Posts: 1756

fr0IVIan wrote:
man and I thought I had a lot of aches and pains. you make feel like I just rolled off the showroom floor all new and shiny like.


any pics?


Yeah, the bane of getting older. Take care of your aches now if you don't want to end like me :)

No pics. Loss a lot and gained to much fat at my last injury. Went from 210 to 235 in a month due to inactivity. So, not ready for camera.

Still having fun though, work outs are progressing. Re added Hydro Whey for my work outs. Best supplements ever for old farts (just turned 46). And the deload always comes at the right time.

At this pace, I should be able to post in the 315 squat/deadlift thread. But it is seriously not a goal. Keeping healthy is. If I have to re do a full month at the same weight, so be it.

It was really fun learning to squat again with a different technique. Really like the wider stance.

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JFG
Level 4

Join date: Nov 2006
Posts: 1756

Things are progressing nicely. I am injury free and I can actually press over 100lbs. Not much, I know. But the key word is injury free. No pain.

My knees are holding up. I really like the 5/3/1 with BBB. Simple, easy to follow and can't argue with results.

Except for not doing Bench presses for the BBB portion, I follow it to the letter. I plug in the numbers in the spreadsheet and follow it for a month. Add some weight, plug in the numbers, go for another month.

My goals havent changed. Keeping healthy.

Also, back in february, i got really sick. All I did was re start in March, with my february numbers. My last week, last set, I managed 4-5 reps on all of them (except deads). So, it was worth going back one step to go forward two.

My only pissed off moment was the deadlift. I get ready for the lift and the bar does not move off the floor. Looked at it, re set my mind and lift it. But it feels "off". Not heavy per say, just off. I put it down and call it a night. I take the plates off and that's when I noticed the "off". I had a 25 on one side and 35 on the other. Yeah, I'm getting old.....

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