Spenda's Totally Livin...with Colitis Log - Page 8

Exercise 32
Bouldering 1hr

Had never rock climbed before. It's definitely something I can see myself doing more. It forced me to focus strictly on the task at hand. Your mind cannot really wander while your on the wall. I am usually super busy and stressed so this looks like a good "hobby" for me.

Quote

02-04-2017 , 12:32 PM

#177

Spenda

Carpal \'Tunnel

Join Date: Oct 2007 Posts: 15,314

My left shoulder is screaming at me. I had a physical Thursday and got three vaccinations, two in the left one in the right shoulder. They have both been sore causing me sleep issues the last two nights. However tried to get a hotel gym workout in this morning and my left shoulder is definitely bothering me. There was one moment climbing yesterday where I felt a tweak but didn't think much of it.

Did a lot of shoulder stuff and it got better throughout the workout. Hopefully tomorrow is a better day.

Exercise 34
Hotel Chest and tricep work
15min shoulder prehabs

Quote

02-05-2017 , 06:32 PM

#178

Spenda

Carpal \'Tunnel

Join Date: Oct 2007 Posts: 15,314

Exercise 35
8x240 DL @9.5
4 sets DB RDLs
4 sets Death March
4 sets seated leg curls
3 sets cable crunches
3 sets reverse crunches

Tried to stay away from anything that could hurt the shoulder. It's slightly better today. Range of motion is better with less aggravation.

Happy with workout considering traveling last four days and this was two hours after getting off flight home.

Quote

02-06-2017 , 09:45 PM

#179

Spenda

Carpal \'Tunnel

Join Date: Oct 2007 Posts: 15,314

Exercise 36
Press 7x105 - tried a belt didn't like it
Seated DB 7x50s,45s,40s
BTN press 3 sets
Face pulls 3 sets
Rear delt flys 3 sets
Side raises 3 sets
Front raises 3 sets
Tricep work

35min incline treadmill

Quote

02-07-2017 , 09:10 PM

#180

Spenda

Carpal \'Tunnel

Join Date: Oct 2007 Posts: 15,314

Got some tendinitis going on in left elbow...whatever.

Exercise 37
Pull-Ups
3x3xBW+35
3x3xBW+25, 3xBW

One Arm DB Rows
20x80s
15x65s strict
15x55s strict

SS1
3 sets Lat Pulldown
3 sets rope Pulldown

SS2
3 sets face pulls
3 sets cable Rows

Shrugs 4 sets

Quote

02-09-2017 , 09:55 PM

#181

Spenda

Carpal \'Tunnel

Join Date: Oct 2007 Posts: 15,314

Took Wednesday off, traveled all day and needed it anyways.

Exercise 38
HBBS
2x3x185
5x185 @7.5
5x165
6x135

Modified goblet squats (maybe more like belt squat with a dumbbell)
3x10x40

Leg extensions 4 sets
Leg press 4 sets
Abs 6 sets

Quote

02-10-2017 , 11:04 PM

#182

Spenda

Carpal \'Tunnel

Join Date: Oct 2007 Posts: 15,314

Exercise 39
Bouldering 1hr

Sucked today, need to improve my footwork and rely less on my upper body.

Quote

02-11-2017 , 02:03 PM

#183

Spenda

Carpal \'Tunnel

Join Date: Oct 2007 Posts: 15,314

So I definitely need to work on climbing form. Putting too big a strain on my shoulders and elbows trying to muscle through. My elbows are very sore.

Exercise 40
Walked 9 holes birdied the 1st then played like ass
Chest and tricep brogasm at club

Quote

02-12-2017 , 05:06 PM

#184

Spenda

Carpal \'Tunnel

Join Date: Oct 2007 Posts: 15,314

Expected today to suck, really beat up and one less day recovery from squats than normal. Turned out alright.

Exercise 41
Deadlift 7x245 @9.0 (got 3x245 on 12/18)
--been trying double overhand after this set, managed 2x245 today
Paused below knee DL 8x195
3 sets DB RDLs
4 sets Death March
4 sets seated leg curls
6 sets shrugs

Gonna try this 7-day a week "split" from now on, dgaf if it's stupid.

Monday Cardio Abs
Tuesday Climbing and/or pull-ups
Wednesday Push day
Thursday Squats and Abs
Friday Climbing and Cardio
Saturday Push day
Sunday Deadlifts, heavy back

Quote

02-13-2017 , 10:16 AM

#185

Spenda

Carpal \'Tunnel

Join Date: Oct 2007 Posts: 15,314

Exercise 42
Abs 10 sets
3x20 double unders
30min incline treadmill

Quote

02-14-2017 , 09:01 PM

#186

Spenda

Carpal \'Tunnel

Join Date: Oct 2007 Posts: 15,314

Exercise 43

Chins
3xBW+25
2xBW+50
1xBW+60 (WR?)
5xBW+25
5xBW+10
5xBW
30s static hold

One Arm DB Rows
14x85s (grip failure)
20x50s strict

Bunch of accessory upper back work.

Quote

02-15-2017 , 09:52 PM

#187

Spenda

Carpal \'Tunnel

Join Date: Oct 2007 Posts: 15,314

Exercise 44
Press 5x110
8x50s DB press
Cable Flys
Pec Flys
Lateral Raises

Quote

02-16-2017 , 07:35 PM

#188

Spenda

Carpal \'Tunnel

Join Date: Oct 2007 Posts: 15,314

Exercise 45

Shouldn't even have worked out today. No sleep, hungover and beat up. Need to eat more too definitely dropped some weight lately which is unnecessary. Crushing a lot of food and gonna sleep a ton this weekend.

HBBS
3x195,175,155,135

Good morning'd the third rep of 195 big time. Hips shot way back at the bottom. That's always been my issues with squats. Decided not to push it further.

Goblet squats 3x10x45
Leg Press 4 sets

Quote

02-17-2017 , 09:55 PM

#189

Spenda

Carpal \'Tunnel

Join Date: Oct 2007 Posts: 15,314

Exercise 46
1hr bouldering

Getting a little better but still get embarrassed by people who make it look really easy.

Quote

02-18-2017 , 03:17 PM

#190

Spenda

Carpal \'Tunnel

Join Date: Oct 2007 Posts: 15,314

Bought some climbing shoes and a chalk bag, guess I'm all in on bouldering for the spring.

Also opened up a large callous yesterday, will have to see if that ****s with DL day tomorrow.

Grabbed some C4 PWO, never done PWO before didn't really feel much.

Exercise 47 Bro Push day
Flat bench - hadn't done any in forever so went super light
5x135
3x20x95

Whatever probably go back to incline just don't like how my shoulders feel doing flat bench.

Incline DB bench 3 sets
One Arm DB bench 3 sets
One Arm DB standing press 3 sets
BTN BB press 3 sets
Lateral raises drop sets
Ez bar Skull crusher + CGBP super set 3 sets
Tricep push downs 3 sets

Quote

02-18-2017 , 03:41 PM

#191

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Nice consistency!

Palms up band pullaparts, banded facepulls and slow controlled chest flies for your shoulder issues imo. Should help you get a bit more stability and less pain for flat bench (if you wanted to of course).

Quote

02-18-2017 , 05:08 PM

#192

Spenda

Carpal \'Tunnel

Join Date: Oct 2007 Posts: 15,314

Quote:

Originally Posted by Aidan

Thanks I've been doing palms down so I'll work on the band stuff.

Quote

02-19-2017 , 04:00 PM

#193

Spenda

Carpal \'Tunnel

Join Date: Oct 2007 Posts: 15,314

Exercise 48
Deadlift
7x250 @9.5
Fx250 double overhand
5x225 double overhand
8x200 paused below knee

DB RDLs
2x10x30s
Stopped third set felt it too much in lower back

Seated Leg Curls 5 sets

Superset 2x16
Alternating supermans
Glute bridge

Oh yea took a full scoop of C4 and it made me sweat like crazy. Not sure if it actually helped me at all definitely got me warmed up faster though lol.

Quote

02-20-2017 , 04:45 PM

#194

Spenda

Carpal \'Tunnel

Join Date: Oct 2007 Posts: 15,314

Exercise 49
Bunch of mobility stuff
3x25 double unders
Calf raises 6 sets
VSits 3x12
Cable crunches 3x12
Reverse crunches 3x12
Planks 3x30s
Hanging knee raises 3x12

30min incline treadmill

Quote

02-20-2017 , 10:36 PM

#195

Spenda

Carpal \'Tunnel

Join Date: Oct 2007 Posts: 15,314

Wanted to log a couple days of food. Meals are all within a 6hr window typically.

Sunday higher calorie

Protein shake 240cal 48g protein
8oz 90/10 beef 400cal 46g protein
Potatoes 400cal 8g protein
Halo Top 320cal 24g protein
8oz 90/10 beef 400cal 46g protein
1 cup rice 340cal 8g protein
Rice chips 360cal 6g protein

Total 2460 calories 186g protein

Monday lower calorie

Protein shake 240cal 48g protein
8oz ground turkey 320cal 50g protein
1cup rice 340cal 8g protein
Protein shake 200cal 40g protein
Apple 100cal
8oz ground turkey 320cal 50g protein
2 eggs 150cal 12g protein

Total 1770 calories 208g protein

Quote

02-21-2017 , 06:13 PM

#196

Spenda

Carpal \'Tunnel

Join Date: Oct 2007 Posts: 15,314

Exercise 50
PullUps
3x5xBW+30
3x5xBW wide grip

Think I need to up my weekly volume on these.

One Arm DB Rows
11x90s
15x65s strict
20x50s strict

Superset 2 rounds
Face Pulls
Cable pulldowns
Rear delt machine

Heavy lat Pulldown negatives 3 sets
Various shrugs 6 sets
Gripper work 4 sets

Quote

02-22-2017 , 05:58 PM

#197

Spenda

Carpal \'Tunnel

Join Date: Oct 2007 Posts: 15,314

Reset my press, I always do better with high volume pressing so here goes nothing. Only fear is squat day follows this and my lower back is usually fatigued with high volume pressing.

Ultimate goal is BW press right now now my max is ~135 @159bw

Exercise 51
Press
12x90
3x10x75

Incline DB bench
6x55s,50s,45s

BTN Press 3 sets

Side/front raises 9 sets

Push ups 2x20

Quote

02-23-2017 , 05:18 PM

#198

Spenda

Carpal \'Tunnel

Join Date: Oct 2007 Posts: 15,314

Exercise 52

HBBS (belted)
3x195
3x195
5x195 @8.5
5x175
6x155
8x135

Slowly getting some volume back

Goblet squats
4x10x50

Leg press 3 sets
Leg extensions 3 sets

Rekt

Quote

02-23-2017 , 09:14 PM

#199

Spenda

Carpal \'Tunnel

Join Date: Oct 2007 Posts: 15,314

Wanted to log typical work day food

84g oats with 2 scoop protein 570cal 62g protein
Workout
2 scoops protein 240cal 48g protein
Pistachios + apple 200cal 5g protein
8oz 93/7 beef 340cal 46g protein
Potatoes 400cal 8g protein

1750cal 169g protein