18.2.2012

GSLP-WO#18

BP
60 kg (132 lb)
5 / 5 / 8

DB-Curls
12.5kg's (28lb's)
11 / 11

Abz

...

21.2.2012

GSLP-WO#19

OHP
45 kg (99 lb)
5 / 5 / 5

Prett-ay heavy.

Chins
BW + 6.25 kg (14 lb) = 76.25 kg (168 lb)
6 / 7

LBBS
60kg (132 lb)
5 / 5 / 5

Back to LBBS.

Planks
3 x 60s

Rest/Ibuprfen/Voltaren didn't do much for the hip/ass/leg-pain.
Now I'm 99% confident it's caused by something placing pressure on my sciatic nerves.
Time to go see a doctor or a chiro/ART-therapist. Prolly latter first.
Also, squatting made pain slightly worse, at least temporarily. FML.

If you're feeling pain def get it checked out.

^Yes, I will. Trying to get an appointment to an ART-provider asap.
You registered @ 2+2 in 2004 and started posting 7.5 years later? wat?

Last week I sort of failed at eating. I avg'd only ~2800 kcals/day. I intentionally ate a little less than usual becuse of no biking, squatting or deadlifting but that was a bit too much less.
So, no weight gain last week but whatever, just a minor setback.

BW = 69.8kg / 154lb (+6.0kg / 13lb in 13 weeks)

All right, I got an appointment with an ART-provider on Friday.

23.2.2011

GSLP-WO#20

BP
62.5 kg (138 lb)
5 / 5 / 6

Getting heavy. I think the days of 2.5kg increases might be over.

DB-Curls
12.5kg's (28 lb's)
12 / 12

PC
Lots of singles w 40 kg (88 lb)

DL
85kg (188 lb)
1 x 10

Same weight as last time ie. 2 weeks ago. Felt heavier this time for some reason.

Side-Planks
3 x 55s

I had my 1st ART-session today.
My self-diagnosis was right regarding misaligned pelvis.
Hip-bone on the right side was about an inch higher than on the left side and pelvis was also rotated clock-wise a bit. Misaligned pelvis diminishes the space sciatic nerves have between lumbar discs. That results as increased pressure on the nerves which again shows up as pain.

The ART-dude got pelvis realigned, but apparently ~90% of the time misalignment reoccurs partially within a week so I got another appointment on next Friday and he's supposed to realign it again then.

Apparently I've also got extremely tight psoas-muscles and slight lateral muscle imbalance. He advised me to tennis-ball-roll psoas-muscles and try and strengthen left side of the body (esp upper-back) more so than the right one.

Anyways, at least for now, pain is almost un-noticeable and hips and hamstrings feel much looser than before.
Good stuff.

/health blog

My gym has the Hammer Strength Iso-Lateral machines. The left side and right side of machine are independent of each other and help balance out strength. These machine worked great for helping me balance out my left and right sides. Search on youtube for Hammer Strength videos, search for the ones that include the word "instructions" so you are getting the ones from with the guy that has like an Australian accent.

I'll link one for upper back, but not sure thread policy about youtube links...

http://www.youtube.com/watch?v=TRC5LCYi6W0

^Thanks for the tip.

25.2.2012

GSLP-WO#21

OHP
46 kg (102 lb)
5 / 5 / 5

1st reset is just around the corner.

Chins
BW + 7.5 kg (17 lb) = 77.5 kg (171 lb)
6 / 7

LBBS
62.5 kg (138 lb)
5 / 5 / 5

Not that heavy per se but my form just sucks. Knees slide forward the whole descent and it feels like my hamstrings don't get involved at any point at all.

Leg-raises

28.2.2012

GSLP-WO#22

BP
64 kg (141 lb)
5 / 5 / 5

DB-Curls
12.5kg's (28lb's)
13 / 13

2nd set I decided to try and do one arm at a time and that was a bad, bad idea. While doing the left arm I tweaked something in the right side of my mid/upper back.

Squat
65 kg (143 lb)
- / - / -

I did my warm-ups but back-pain got gradually worse so I had to stop and give up.

Planks
3 x 65s

In retrospect I probably shoulda skipped these too.

I put some ice on my back immediately after the workout but it feels pretty ****ty right now, can barely stand or sit.
Also, sciatic nerve pain is back, as bad as ever.
****ety-****ety-****.

Sucks bro

Yeah, it truly does.
Last 2-3 days I've been more or less immobile. It's hard to do pretty much anything if you can't straighten your back.
Anyways, lots of rest, ice, ibuprofen, voltaren and paracetamol and pain isn't that bad anymore and mobility is slowly getting better.
I missed a workout yesterday and will most likely miss another tomorrow.
Also, had to cancel today's ART-session.
Sucks but whatcha gonna do, hopefully back in action next week.

BW = 70.4 kg / 155 lb (+6.6 kg / 14.6 lb in 14 weeks)

PR!

Actually anything over 67 kg have most likely been pr's but I'm 100% confident that my BW has never ever before started w a 7, so that's good.

Pulled back-muscle is more or less healed now.
Sciatic nerve pain is still present most of the time though. While the constant pain really sucks, it's bearable in a sense that it doesn't hinder mobility really.
However it'd prolly be wise to go see a doctor about it, finally.

Anyways, after an 8-days hiatus, yesterday I started doing GTG-chins and pushups again and tomorrow it's time to start hitting the gym again. Yay.

All right, I missed a total of 4 workouts which sucks but now I'm back. It's been 2 weeks since I last squatted, pressed or did weighted chins.
I tried to keep the weight same as last time which was ok for squat and chins but press was just too tough.

10.3.2012

GSLP-WO#23

OHP
46 kg (102 lb)
5 / 4 / 4

Sooo close to get 5 reps on 2nd set but on 3rd set - no chance in hell.
I guess I'll reset the press ie shave 10% off = 41.5kg next time.

Chins

BW + 7.5 kg (17 lb) = 77.5kg (171 lb)
6 / 7

7th rep on 2nd set was a true grinder but after a lots of WIM'ing I finally hit my chest to the bar.

LBBS
62.5 kg (138 lb)
5 / 5 / 5

My sciatica hates squatting.

I caught some kind of stomach bug and was pretty sick on Mon-Wed hence missed another workout.

15.3.2012

GSLP-WO#24

BP
57.5 kg (127 lb)
5 / 5 / 8

Since it's been over 2 weeks since I last benched I didn't even bother trying to do last times weight - Reset / 10% off.

BB-Curlz
28 kg (62 lb)
12 / 11

DL
85 kg (188 lb)
1 x 10

It's been 3 weeks since I last deadlifted. Surprisingly it didn't feel too bad.

Side-Planks
3 x 60s

Deadlift is the least susceptible to extended breaks imo.

^Yeah, I guess that's somewhat obvious actually, so big % of muscles involved etc.

I was out of town the whole weekend hence missed yet another workout on Saturday.
So, all in all I've missed 6 out of last 9 workouts.
No more injuries, sickness / other BS, please.

20.3.2012

GSLP-WO#25

OHP
41.5 kg (92 lb)
5 / 5 / 7

Somewhat discouraging that I did same amount of reps w this weight 6 weeks ago already...

Chins
BW + 8.75 kg (19 lb)
6 / 8

Added weight and reps. Kool.

HBBS
60kg (132 lb)
5 / 5 / 5

Changed to high bar cos for some reason during the actual squatting they seem to be less painful than LBBS. Hips/sciatic nerves hurt like a mother****er afterwards anyway.

The good thing is that I'm finally going to see a doctor about it on next Monday. The bad thing is he's a regular workplace doc so he's probably just going to prescribe me some pain killers and tell me to stop squatting and deadlifting... Oh well, we shall see.

Planks
3 x 65s

I haven't been weighing myself or tracking calories in last 3 weeks so wasn't too surprised to see that I lost some weight. Apparently as soon as I stop keeping track I end up eating around maintenance or a little bit below.

BW = 69.1 kg / 153 lb (+ 5.3 kg / 12 lb in 17 weeks)

Meh, time to start eating well and tracking **** again.

As much as people like to hate on bros the one thing I admire is their consistency wrt workouts (this despite getting very mediocre results because of their brogramming, no idea how they have the motivation). It's so easy to start slipping once you get injured or bored of doing the same stuff week in week out and it happened to me too when I was in your position (transitioning from skinny bitch to normal) and it took me a lot longer to reach my goals than it should have.

I guess what I'm getting at is just keep on trucking, try to stay consistent and you'll thank yourself once we get our 2 months of summer. It's somewhat lame but taking pictures to help visualize my progress was a great motivator.

We both need to get back on track!

Wise words.
Consistent as a bro that's how I'll try to be in the future.
That said, I missed yet another workout yesterday