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Originally Posted by Soulman
21 pull-ups? That's pretty strong bro.
Thanks! Couldn't believe I still had a PR in me.
Back in August and September, I really struggled on pull-ups, even having to resort to that infernal machine where one kneels on the pad for assistance. Glad that's over.
IMO, pull-ups give great positive feedback for training, as one gets stronger on the exercise via both strength gains and weight loss.
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What program, if any, are you following?
I currently weight train three on, one off:
- Day 1: chest, front shoulder (anterior deltoid, though I don't isolate it), and abs
- Day 2: upper back and traps, and the rest of the shoulder.
- Day 3: lower back, legs, and abs
- Day 4: off
I keep the reps higher than I used to, mainly out of concern for future injury, but I definitely ensure I'm increasing in strength each workout.
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Are you still hindered by your injuries/surgeries at all?
My right pec healed perfectly. My left pec improved with surgery, but is pretty much hanging on by a thread (and I'd like to keep it hanging in there). Strength is down from back in the day. I can now bench BW+ X 3 X 10 with no problem, so at least it's no longer limiting me in terms of fitness.
As for the back, I can squat and DL fine now. No PRs for me there, but I do them with good form, completely unhindered by injury. My left calf is smaller and weaker than my right, but I can train and run on it.
The back injury, combined with being in a detrained state, did leave me with tight hip flexors. This caused a forward hip rotation. I worked pretty hard to stretch that out. It's fixed now.
So, I guess I feel really, really good now and am enjoying training again.
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If you don't like many small meals a day, I whole-heartedly recommend intermittent fasting as an approach. leangains.com is a good place to start if you're interested. Feel free to PM as well.
Good luck going forwards.
Thanks for the encouragement!
IIRC, you posted a link on intermittent fasting. It was a good read and seems to be a very sound approach.
For me, a funny thing is that I was less hungry over the past months than I was prior to that. A lot of it probably was because I was eating fewer simple carbs. I hope that this continues going forward, as it's much easier to stay in compliance without hunger pangs. If it doesn't intermittent fasting is something that would definitely work for me.
Thanks again!