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Drewmoore867's Indigo-3G Log
 

BobFather5
Level 10

Join date: Mar 2003
Posts: 342

drewmoore867 wrote:
Woke up feeling sick and run-down. Going to shift workouts into the weekend and do an NC workout today.

7:30pm I3G, Alpha Male, glucosamine/chondroitin, curcumin
8:40am Metabolic Drive bar
9:30am omelette w/ spinach, tomatoes, mushrooms, peppers, turkey sausage, cheese and salsa



Hope you get to feeling better!

I see you are taking Alpha, how have you felt it has helped you. I figure I need a t-booster myself, looking to get Alpha but wanted a first hand account.

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BobFather5
Level 10

Join date: Mar 2003
Posts: 342

[quote]Tomorrow is Thursday...which means it's Bob day.[quote]


OK,seriously needed that, LMAO! No pressure there huh?

You are right to say I should do as I say and stick to the set/rep scheme, I have to force myself to stop, once I start I want to lift for hours and it is killing my performance, I know what CT would say and it stops NOW!

I was about to put an APB out on you!

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drewmoore867
Level 100

Join date: Apr 2005
Posts: 387

I have been horrible about logging recently but have not missed a workout. Probably the better way to organize my priorities.

Commitment to explosiveness seems to be working well for me. Explosive jumps + explosive lifting + BC + Alpha Male are driving recomp for me. Seem to be in a pretty good space there although I think I am not eating quite enough.

Low back has been unhappy for a while - think jumping is not helping with that. Have not been as consistent about flexibility and need to make sure it's a priority.

Next few weeks involve a lot of travel. Need to plan well to get through it.

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BobFather5
Level 10

Join date: Mar 2003
Posts: 342

Drew said: "Would you do me a favor and add the waist over navel and upper abs measures weekly or every other week? Are you seeing any measures go up? Chest? Shoulders maybe? I wouldn't be surprised if they're all coming down - that's what I generally see until late in fat loss mode but if any measure is increasing, that would be good to help you understand how much muscle you're adding. It's fat loss not weight loss!"

Hey Drew, I answered in my log too, cause you post there more than yours:) LOL I am impressed that you do so well and travel as much as you do, props on the discipline.

Yes, I will post measurements, and have seen shoulders and arms and legs(JUST ABOVE KNEE) go up while I have gone down in ALL the right areas which makes me very happy. I had planned to do a measurements post at 90 day and then I will do so more frequently. Just wanted my first measurements post to be at the end of my FIRST 90 days. Since I will then have 90 days to get ready for my 25 year reunion, I figured I would stop weighing every week and do the measurements instead as I am getting to know my body a whole lot better.

And the "bobday" comment still has me lmao:)

Have a great one!

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drewmoore867
Level 100

Join date: Apr 2005
Posts: 387

I started a new job which has me working much more frequently and traveling more. I haven't missed a workout, though I've barely logged at all. Probably the right tradeoff.

Working through strength phase 2. Focused really heavily on explosion in phase-1 and am seeing the benefits and ability to explode on higher loads here in phase-2. Bench coming more slowly, probably partly due to the ferocious elbow tendinitis that I have.

Diet has been good. Dropped a few pound because 195 was bothering my back. 190 seeming like a better weight for me. Continuing recomp.

I have brought my peri workout back to 4 scoops SWF and am experimenting without Anaconda for digestive reasons.

Everything else is good.

Love Brain Candy.

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corstijeir
Level 100

Join date: Mar 2010
Posts: 3430

Sounds like you're going good there!

In regards to the elbow- try some medium weight hammer curls before benching.

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BobFather5
Level 10

Join date: Mar 2003
Posts: 342

drewmoore867 wrote:
Bob,

Question for you. You have two of your sons working out now? With you or on their own/coached by you? How old?

Drew


Drew,

They work out at the same time I do, I structure my time around them or vice versa so that we don't need equipment at the same time. My boys are 8/10/15, my 8/10 year olds do bodyweight work only with agility ladders/cones/conditioning, my 15 year old lifts. My 12 year old daughter also joins, I keep her to bodyweight work and conditioning as well.

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drewmoore867
Level 100

Join date: Apr 2005
Posts: 387

corstijeir wrote:
Sounds like you're going good there!

In regards to the elbow- try some medium weight hammer curls before benching.


Thanks Corst - will do.

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drewmoore867
Level 100

Join date: Apr 2005
Posts: 387

drewmoore867 wrote:
corstijeir wrote:
Sounds like you're going good there!

In regards to the elbow- try some medium weight hammer curls before benching.


Thanks Corst - will do.


No joy here - didn't seem to help and one elbow is starting to develop a burning sensation some of the time. Think I'm going to have to do something more drastic.

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drewmoore867
Level 100

Join date: Apr 2005
Posts: 387

A few things:

1. I did a pulse fast while traveling last Tuesday. Body weight dropped and stayed down about 4-5 lbs since. Pretty clear it was all or mostly fat. Powerful technique and certainly kept me from eating airport crap.
2. Recomp seems to be going pretty well. I have workout nutrition high - 4 SWF, 2 MAG-10 with 2 finibars before workout - and somewhat but not greatly limited calories through the rest of the day. I haven't increased workload though I'm starting to think about bringing some sprint workout back in. Arms are the biggest they've ever been and I think legs are too but my abdominal fat is staying or shrinking. I think using an occasional pulse fast to accelerate will be my plan.
3. I forget to eat after taking Brain Candy.
4. Elbow tendons are officially a problem. Need to think through what I can do to maintain or gain while letting them recover.
5. Back has been bad. It maybe HFSW with deadlifts and squats although in general both those moves have historically made it feel better. I think the problem is muscular and I'm going to look for an ART person in town.

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BobFather5
Level 10

Join date: Mar 2003
Posts: 342

Posted in my log, but will bring my answer here too!

First off, your daughter has some outstanding parents:) I wish all parents took the time to care about their kids and activity!


Your question about her not wanting to be active:


Well, it is very difficult! We know what they need to do but can't get them to see it, God, if we had the info then that we do now! Anyway, my experience has seen some similairities. My younger boys were gung ho in the beginning, were having a LOT of fun, then I think things got a little harder, I was maybe having them overdo it so then they stopped doing it, I NEVER FORCE anything for fear it will kill their willingness to ever do it.

Anyway, I think at their ages(8 and 10) and your daughters age, it has to be fun for them. So I went back to doing the fun things(the love sprints/agility ladders/cones) and I do reward them, each child has things that they like. I don't give money or "Snacks" as that sends the wrong message. but a movie or some itunes or something now and then, has worked. Also, them just seeing how much fun my oldest son has and I am having helps, and always being POSITIVE about activity. Your daughter sounds great, any girl that can enjoy that sparring isn't one to mess with:) LOL

My best suggestion, is to make up some fun activities and draw her out, she will get there and for an 11 year old, fun is paramount to anything! Hope that helps!

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J Moose
Level 100

Join date: Nov 2009
Posts: 291

Hey drew. thanks for stopping by the log. things seem to be coming along much more nicely in the past week or 2 for me. i was just reading your post about the pulse fast you did a few days ago. seems like it went pretty well huh? i have been considering doing one myslef but havent yet pulled the trigger. it seems like you dont consume many calories, ~2100 per day, is this correct? im up over 4000 every day. i wonder if this would make the pulse fast harder for me? or perhaps more effective? im just spit balling here. keep it up buddy

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drewmoore867
Level 100

Join date: Apr 2005
Posts: 387

Was groundfighting during open mat at martial arts last night - basically Brazilian Jiu Jitsu. I was working against two guys who are much more experienced than me and both have good technique. I really only have a couple of moves that I'm comfortable with at this point and have a lot to learn.

I won one bout and the other guy eventually just gave up trying to get me out of a superior position though I couldn't submit him. Responses from both: "You're too strong." Definitely makes me feel good and reinforces what I'm training for.

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BobFather5
Level 10

Join date: Mar 2003
Posts: 342

drewmoore867 wrote:
Was groundfighting during open mat at martial arts last night - basically Brazilian Jiu Jitsu. I was working against two guys who are much more experienced than me and both have good technique. I really only have a couple of moves that I'm comfortable with at this point and have a lot to learn.

I won one bout and the other guy eventually just gave up trying to get me out of a superior position though I couldn't submit him. Responses from both: "You're too strong." Definitely makes me feel good and reinforces what I'm training for.



That is awesome Drew, Yes that would be great to hear, and as you get comfortable with more moves you may be unbeatable. Outstanding!

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drewmoore867
Level 100

Join date: Apr 2005
Posts: 387

4/23

Feeling a little beaten up. Hamstrings are really sore from Deadlift pattern from Strength phase 2 Shock week. Elbows and forearms still very sore and I whacked one of my hands on a bench last week and it is recovering very slowly. I am on the road this week until Friday and will take the time to do NC, work with whatever equipment I find at my hotels and work on flexibility.

Last week's workouts were awesome - I've really enjoyed the strength program even if it has exceeded my recovery capabilities slightly.

Going to set up ART next week to see if I can loosen up my hip girdle.

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BobFather5
Level 10

Join date: Mar 2003
Posts: 342

Have a safe trip out east, I am sure you will make the most out of whatever workouts you can sneak in!

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drewmoore867
Level 100

Join date: Apr 2005
Posts: 387

Had three forced days off Brain Candy due to TSA confiscating it between Boston and Baltimore - though I got through Austin with it just fine.

Have to say that I did not notice a significant difference in the days that I was off Brain Candy - though I did notice a minor increase in my patience and mood coming back on. I would say that the 'reprogramming' effect, at least over short periods, is real.

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drewmoore867
Level 100

Join date: Apr 2005
Posts: 387

Copying from Today's Spill:

drewmoore867: @CT - Going to spend some time getting rid of elbow and shoulder problems as well as being treated for facet syndrome. Have been doing HP Mass Strength. Thinking of doing HFSW through that period - Squat, RG Bench, Sumo then ring chins, ring dips, ring pushups and holds. 5 days per week with NC on other days. Please critique.

Christian Thibaudeau: @ Goerge with a 3-2-1 wave I'd start the first wave with 3x280, 2x290, 1x300. You would start the second wave with the same weight for your set of 3 as you used for the set of 2 in the first wave... so the second wave would be 3x290, 2x300, 1x310... if you are successful with that second wave you can start a third one with 3x300, 2x310, 1x320... if you are successful you can start a fourth wave using the same strategy. (cont)

Christian Thibaudeau: (cont) If you can complete 4 waves you would increase the starting weight for the first wave by 10lbs the next time you hit that lift with the 3-2-1 wave

thoughts1053: @Tru, sent.

drewmoore867: @CT - by holds I mean lever holds/progressions.

Christian Thibaudeau: @ drew... that's too much work for a single day... ring holds are very draining even at a low volume. It would be better to do ring chins and dips on one day, then holds the next day and go back and forth like that.

strangemeadow: CS: Maybe you covered it already and I missed, but with the new formulations of Ana and Mag not having beta ala, creatine, cit mal, and the other goodies are you going to come out with a supp so I can add them back in? I've never had tummy issues like others may...

drewmoore867: @CT - Thank you - will do.

Christian Thibaudeau: For the main lifts you can do more volume and use more weight on the days you are NOT training the holds. For example days 1,3 and 5 (chins and dips day) you could do a 5-4-3-5-4-3 wave for the strength lifts and on days 2 and 4 (lever day) I would go with 5-4-3-2-1 using conservative weights.

Christian Thibaudeau: BTW the 5-4-3 wave you add weight each set of a wave and use more weight for the second wave. So use conservative weights on the first wave to work on explosiveness and you can do higher for strength on the second wave

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drewmoore867
Level 100

Join date: Apr 2005
Posts: 387

4th day of being treated for facet syndrome and also working hard to solve the elbow and shoulder issues that I've been having. I am mega-dosing Advil (800mg x3/day) and moving to the modified HFSW per CT.

2x per day I am working pressure points by foam rolling quads, lacrosse ball on glute medius and spinal erectors, three versions of pelvic tilts, psoas and back stretches on ball then a funky twisting psoas stretch.

Got out of bed today with significantly less pain and stiffness than i've been feeling and was able to put my socks on without a full stretching program. See the physical therapist for the first time today.

I am encouraged.

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drewmoore867
Level 100

Join date: Apr 2005
Posts: 387

Continuing the journey of dealing with these back issues. With all the foam rolling and pressure point work, the muscles are all pretty loose now but the nerve has not calmed down and so everything is guarded. I had an MRI today to make sure there are no structural issues or osteoarthiritis in that facet joint and then the next step is a diagnostic facet block to turn that nerve off temporarily and see if that fixes everything. Following that, I get nerve ablation to put it to sleep for longer while I do PT to learn how to use my back again properly.

Posturally, I've learned that I have a huge tendency to overtilt my hips to the posterior taking the spine far out the neutral. I know I do this when I squat and deadlift so I'm not sure if I'm going to have to permanently relearn those lifts, do something else or whether I'll be able to tolerate them when the nerve isn't chronically irritated.

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BobFather5
Level 10

Join date: Mar 2003
Posts: 342

Prayers for a recovery Drew, it sounds painful just reading about it. I had a herniation years ago at the L5-S1, it was horrible, the sciatica was very painful but doesn't sound as bad as what you are dealing with.

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drewmoore867
Level 100

Join date: Apr 2005
Posts: 387

Epidural Cortocosteroid injection this morning - trying to get the inflammation out of the L5-S0 site. Since I started the PT, muscles are much looser but still have to get the nerve to calm down. As the epidural went in, it really exacerbated the symptoms, so it definitely went to the right site. 2-4 days for it to attack the swelling and then we'll know next steps.

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drewmoore867
Level 100

Join date: Apr 2005
Posts: 387

First day "back" today after a couple of weeks of advised inaction. Light front squats, RGBP and Sumo deadlift - working really hard on neutral spine and firing my hips correctly. Going to build up sets and reps over the course of this week and try to get ring work in at home. Now that the kids are out of school, I'm going to try to do that work at home first thing in the morning. Should work.

Even with two weeks off and a lot of pressure point work on my shoulder, it's still angry. Think I need some external rotations.

First day on the new MAG-10 and Anaconda formulations today - I miss mixed the Anaconda, so I'll get that right tomorrow.

Biggest issue today was not strength, just poor conditioning. Probably need to supplement my conditioning too until my wind is back.

Drew

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drewmoore867
Level 100

Join date: Apr 2005
Posts: 387

Dialing up the load and reps slowly. Conditioning has been hampered by the time off - will need some individual attention there, time for some rope and sprints.

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drewmoore867
Level 100

Join date: Apr 2005
Posts: 387

The back diagnosis is pretty clear - there is a component of chronic sciatic nerve stimulation from a disk injury coupled with chronic irritation of the facet joints. The challenge is that the treatment for each are opposite, or said differently the treatment for one irritates the other.

I had my second diagnostic facet block this morning and that component of the pain (like last time) was immediately erased. The next step there is radiofrequency ablation (probably in early July) of those nerves which gives me six to nine months to fix the disk issue and get to a stable routine before those nerves come back.

I've been pulsing three times a day with the new formulations and I'm shedding fat like crazy. I need to carefully return carbs to the mix - more slowly this time until I am slowly gaining lean mass. The new formulations are exactly as advertised - very, very powerful.

In terms of workout, I have restricted myself to HFSW three times per week through this period. Front squat, RGBP and sumo deadlift. I've also been doing lots of core work as PT. I moved to waves from straight sets yesterday and am ready to begin bringing the workout breadth back.

Overall, I'm feeling good, on a good path.

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