Bluegreyhound's Training Log: Rehab May 09 - Dec 09

[Bluegreyhound]

Thanks guys.

I've been reviewing my calorie intake lately since I noticed some slight ncrease in bodyfat. It's not enough to move the scales but I can see it creeping on the up. I just realised I've miscalculated and been eating a bit too much. The small tubs of pasta I bought from Tesco aren't 200-250 Kcals per tub. Reading the small print , it says that half a tub gives that many calories.

I'm going to cut back on something but I just don't know what. I think I'll stop eating the chocolate biscuits and cut back a bit on the milk and cheese. After I finish RSR, I'll see if I want to do a higher volume phase again. Then I can eat what I want again.

[Bluegreyhound]

Measurement almost 1 month later. Observed not much change from last month.

18 Jul 09
BW=66kg

Neck=14.5'
Shoulder=45'
Chest=37'
Arm=12.5'
Wrist=6'
Waist=28.75'
Butt=37' (36')
Thigh=22.75' (22.5')
Knee=14.5'
Calf= 14.5'
Ankle=8'

21 Jun 09
BW=65kg

Neck=14.5'
Shoulder=45'
Chest=37' (36')
Arm=12.5 (12')
Wrist=6'
Waist=28.75' (29')
Butt=36'
Thigh=22.5' (23')
Knee=14.5' (14')
Calf= 14.5'
Ankle=8'

Baseline Stats @ 21 May:

Age=33
BW=64kg
Height=5ft 7
BF=14% (approx)

Neck=14.5'
Shoulder=45'
Chest=36'
Arm=12'
Wrist=6'
Waist=29'
Butt=36'
Thigh= 23'
Knee= 14'
Calf= 14.5'
Ankle=8'

[dylanamus]

Butt and thighs. I wonder why they got bigger? hmm RSR!

[Bluegreyhound]

Squats supersetted with chin/pull ups. I skipped the other upper body lifts due to a weird pain in my right-hand side collar bone (I believe it's non-lifting related, but I'm unsure what caused it).

Not going to lie here, but 4x4 105kg felt pretty hard for me. Only 5kg more than Tuesday's 25 rep workout but it felt like I added more than that.

It's strange. I feel next to zero soreness from one workout to the next, but I feel not quite 100% going into each progressive workout. Maybe I need more carbs/food, more rest. Or maybe I'm missing my usual deload week after 3-4 weeks lifting.

18 Jul 09 {29}
BW=66kg

Day 12 of RSR, Olympic style squat. Plan in Blue at the very bottom.
Actual Squat lifts:
4x4 105kg

Russian Squat Routine (RSR):
Day 1: 6x2 90kg +5kg
Day 2: 6x3 90kg +5kg
Day 3: 6x2 90kg +5kg
Day 4: 6x4 90kg +5kg
Day 5: 6x2 90kg +5kg
Day 6: 6x5 90kg +5kg
Day 7: 6x2 90kg +5kg
Day 8: 6x6 90kg +5kg
Day 9: 6x2 90kg +5kg
Day 10: 5x5 97.5kg +2.5kg
Day 11: 6x2 90kg +5kg
Day 12: 4x4 102.5kg +2.5kg
Day 13: 6x2 90kg
Day 14: 3x3 107.5kg
Day 15: 6x2 90kg
Day 16: 2x2 113kg
Day 17: 6x2 90kg
Day 18: 1x1 120kg

[atypical1]

I'd try food and rest and see where that takes you. It's hard to superset squats with any other exercises. That's a brutal workout.

james

[DJJ]

I'd try food and rest and see where that takes you. It's hard to superset squats with any other exercises. That's a brutal workout.

james

Not to mention squatting 25 reps.

[Bluegreyhound]

Hips are very tight especially the adductors. Mental note to work on hip mobility big time. Hamstrings are a bit stiff from yesterday's squat session - I did some dynamic stretches for this.

Only 2 more weeks of RSR to go. I am going to try something to address the slight decrease in motivation (I think that this is what I have been feeling).
- Decrease actual weight lifted and go according to the original plan.
- Briefly increase calorie intake.

[atypical1]

Not to mention squatting 25 reps.

I think it's 5*5 not 25 reps in a row if I'm reading the log correctly.

james

[Bluegreyhound]

Not to mention squatting 25 reps.

I think it's 5*5 not 25 reps in a row if I'm reading the log correctly.

james

You are correct James. I would always make clear if they are consecutive reps or say something like 1x **. I have never done more than 20 reps with 100kg before.

[DJJ]

That's still a lot of reps with a heavy weight

[Bluegreyhound]

Squat. Narrow foot stance.

21 Jul 09 {20}
BW=66kg

Day 13 of RSR, Olympic style squat. Plan in Blue at the very bottom.
Actual Squat lifts:
6x2 90kg

Russian Squat Routine (RSR):
Day 1: 6x2 90kg +5kg
Day 2: 6x3 90kg +5kg
Day 3: 6x2 90kg +5kg
Day 4: 6x4 90kg +5kg
Day 5: 6x2 90kg +5kg
Day 6: 6x5 90kg +5kg
Day 7: 6x2 90kg +5kg
Day 8: 6x6 90kg +5kg
Day 9: 6x2 90kg +5kg
Day 10: 5x5 97.5kg +2.5kg
Day 11: 6x2 90kg +5kg
Day 12: 4x4 102.5kg +2.5kg
Day 13: 6x2 90kg
Day 14: 3x3 107.5kg
Day 15: 6x2 90kg
Day 16: 2x2 113kg
Day 17: 6x2 90kg
Day 18: 1x1 120kg

[nburge]

Still kicking it's ass!

If you can I'd avoid packaged tubs of anything. Make pasta at home yourself - they tend to have loads of salt and preservatives in.

Great effort keeping up with this workout though - brutal!

[Bluegreyhound]

Thanks! Unfortunately, I have little time and have to work with what Tesco can offer me.

Also, I just noticed my typo. Today is my 30th workout since re-training started in May this year - not my 20th. Anyway, I cut the workout because my boy dog is very ill - worse than before. Quick squats before collecting him from the vet. I managed to squeeze in a bit more training tonight:

Other exercises:

Pull Up 1x10
Chin Up 2x10
OHP (various) - Built up to 50kg (Not too bad - can't remember the last time I OHP)

Now I need to scrub dog pee out of the carpet.

[adamr]

You've got a pretty full-on program here! I like your videos too. Its good to keep a record like that. I train in a public gym so there is no way I'm making a video there!!

[Bluegreyhound]

You've got a pretty full-on program here! I like your videos too. Its good to keep a record like that. I train in a public gym so there is no way I'm making a video there!!

Thanks! Admittedly, I've been missing some upper body work, but I do squeeze in my flexibility and rehab work for my knee.

I understand what you mean about the vids. I used to take vids at a public gym. I don't get embarrassed but getting the right angle and shooting distance, zero obstruction from passerbys is tricky. I like to use vids a lot - I can get instant and reliable feedback on my form, ROM etc.