(04-05-2016 05:34 PM)H1N1 Wrote:  I dropped a 5kg weight plate on my middle toe and it is completely fucked. I'm considering some late night whiskey and bolt cutter home surgery.

Ouch. That sounds brutal mate! Glenlivet does wonders for pain.

Nothing a bit of gaffa tape and an ice cream stick won't fix

Yesterday was just absolutely incredible.

New PRs all around.

How do I get more of those days?

(04-05-2016 05:34 PM)H1N1 Wrote:  I dropped a 5kg weight plate on my middle toe and it is completely fucked. I'm considering some late night whiskey and bolt cutter home surgery.

I knocked a dumbbell off a rack and onto my foot when I was 4 years old...it's still misshapen. (my mum still brings it up in arguments with my dad when discussing his general negligence towards his children's safety to this day).

Good job it wasn't an important digit!

When you say completely fucked...??

I dropped a 45 lb plate on the middle of my right foot on the middle of my foot, several years ago. Didn't break it but its still tender now if I poke it. Could not walk on it for 2 months so wore one of those air boots. See a podiatrist. The lightweight ankle high boots are quite nice.

Ho lee fuk Musclepharms Cookies and cream protein tastes good.

Made a surprisingly good keto beef soup tonight.

Quote:2 cp. water
1 beef bouillon cube
1 lb. chopped stew beef
3 celery stalks, chopped
1/8th onion
Looked for cabbage at grocery store, did not find any.

Mince and fry onion in bottom of pressure cooker. Add water and other ingredients.
15 minutes or whatever in the pressure cooker and done.

It's a little fatty, particularly with the oil, but I was getting bored of protein shakes instead of food. There's a grand total of one or two grams of carbs in it. Cruciferous type vegetables are key here.

Looking forward to the carb-up/refeed. I'm going to make an enormous stew with several pounds of potatoes (some vegetables) and add just enough meat to make the protein requirements.

I highly recommend stews and soups to the budget conscious crowd. Basically no calories or nutrients are wasted when you drink the broth. If you're into keto dieting it can make life a lot simpler.

(04-05-2016 05:34 PM)H1N1 Wrote:  I dropped a 5kg weight plate on my middle toe and it is completely fucked. I'm considering some late night whiskey and bolt cutter home surgery.

I "liked" the post, but I wonder what the fuck is wrong with me, I mean you injured yourself and I "liked" it. Time for some evaluation of my views on life. So should the other fuckers who liked it

Hope it gets better quick champ.

You know what sucks? When youre finally happy with your physique, and you start feeling like your strong, only to suffer an injury that puts you out of lifting for 4 months. I tore my pectoral tendon while benching, and i just got surgery yesterday. I cant even drive either. plus im getting towards the end of my cut so its not like i can really even do that. this ever happen to anyone else?

Yeah same for me; whenever my training is going well, injuries start popping up out of nowhere and set me back several months worth of progress.

If you guys are looking for a routine that is about as low chance of injury as you can get, look no further than "Steady State" training.

The guy who invented it, Coach Sommers, popularized it for his gymnasts to use when training for static strength positions like the front lever and the planche. That's because these movements are easily overworked and the body has to adapt to them.

Thing is, "Steady State" works for everything. You basically pick a movement (let's say bench), bang out whatever set/rep scheme you like to failure and then back off a few reps. Take whatever number you got and do that two or three times a week for the next 6-8 weeks.

It's boring as hell, but as far as brainless programming, there's no denying that it works.

Here is an excerpt from the book Building the Gymnastic Body.

Building the Gymnastic Body by Coach Sommers Wrote:Steady State
Steady State is by far the best training cycle that I have ever developed for use
with my athletes. It is the end result of many years of studying as well as
thousands of hours of practical trial and error.

In essence the Steady State training cycle is simplicity itself; only add weight,
or add repetitions, or increase the duration of a static hold or progress onward
to a new more difficult exercise variation approximately every 8-12 weeks and
then only after the athlete has progressed through an adaptive training cycle
of perceived over-load (hard effort), load (medium effort) and under-load
(easy effort or recovery).

This means that the training load; i.e. number of sets, number of exercise repetitions or the duration of static hold repetitions, will all remain constant throughout the entire training cycle. At no time during this Steady State cycle will the level of work be increased.

In my opinion, the most common and yet serious flaw in the thinking of most
coaches, trainers and athletes is that they neglect to allow enough time in the
under-load, or recovery stage, where the level of effort is physically perceived
as being relatively easy. This is actually a crucial part of any training cycle,
allowing the current gains to be solidified and the musculature/joints/connective tissue/central nervous system (CNS) and the
psyche to completely heal and recover in preparation for the next steady state
cycle of perceived over-load, load and under-load.

Beginners often mistake the rapid improvements that they make in load/rep
increases as increases in strength when in reality their untrained physique is
simply becoming more neurologically efficient through practice. In reality it
takes a minimum of 6 weeks to see actual physical improvements in basic
strength.

. . .

All that will be accomplished by continually struggling to exceed these
biological limitations are a plethora of over-training issues, among these
being: joint pain, muscle strains, lack of energy, decrease in coordination, lack
of explosiveness, connective tissue issues and mental fatigue. In addition,
continuing to push in the face of these over-training issues will often result in
a short term injury, which could easily have been resolved through reduced
training or rest, becoming a chronic or permanent physical impairment.
By utilizing a correctly established steady state training cycle, physical injuries
will be practically nonexistent as will the mental burnout from psychological stress.

Basically, once you get past your newbie gains and you have to grind for everything, this is a good way to train. Everyone I tell this to scoffs at the idea of only putting 10 or 15 pounds on a lift every 8-12 weeks, but how often do you hear these same guys putting 60 lbs on a lift in a year injury free?

If you're familiar with the concept of progressive overload, this really isn't that much different. Instead of starting light, bumping the weight up until you can't handle more, then backing off and/or taking a week off, you start manage-ably heavy, work with the weight until it's pretty easy, then spend 2 weeks in an "underload" phase where you give your body a rest. Then you add weight or reps and do it again.

Edit: In the future I might make a thread on programming your own routine.

Makes sense, especially if dieting.

I noticed that I'm more injury prone when losing weight.

(04-06-2016 05:01 AM)Cortés Wrote:  You know what sucks? When youre finally happy with your physique, and you start feeling like your strong, only to suffer an injury that puts you out of lifting for 4 months. I tore my pectoral tendon while benching, and i just got surgery yesterday. I cant even drive either. plus im getting towards the end of my cut so its not like i can really even do that. this ever happen to anyone else?

The problem is that were male and love life. When life is good Im lifting so fucking hard. I feel so good afterwards. But inevitable I feel too good and lift too hard. Then something pops, rips or is thrown out of place.

I was at all time highs a couple years ago. Early 30's. Then I tore my labrum doing overhead press after working 10 hours. I felt amazing, I was fucking hot chicks, playing full court basketball. I felt like He-man. I simply overdid because I was feeling too good.

Im not really sure what advice to offer. I nursed the shoulder back to life, then a year later instead of a small tear I completely destroyed my shoulder and had surgery. Now after a September surgery, its April and Im feeling good, starting to squat again. Feeling great. But I go SLOW as hell.

Its hard feeling so good.

(04-05-2016 07:07 PM)CrashBangWallop Wrote:  

(04-05-2016 05:34 PM)H1N1 Wrote:  I dropped a 5kg weight plate on my middle toe and it is completely fucked. I'm considering some late night whiskey and bolt cutter home surgery.

I knocked a dumbbell off a rack and onto my foot when I was 4 years old...it's still misshapen. (my mum still brings it up in arguments with my dad when discussing his general negligence towards his children's safety to this day).

Good job it wasn't an important digit!

When you say completely fucked...??

I've pretty much crushed the top knuckle and have broken it between the first and top knuckles I reckon. I've broken so many toes I'm not too worried. I've checked it's not dislocated so it'll probably heal with enough time and walking on it.

You weren't kidding when you said you literally grew up in a body building gym!

Had a great back workout last night.

Deadlift 12 x 2
Power clean 3 x 5
Lat Pull 3 x 12
DB Row 3 x 8
Pull Up (band assist) 4 x 7
CG Bench 4 x 8

I am starting to see some physical results from my workout. Had the gym to myself at midnight and was posting in my underwear like a faggot for like 20 minutes before I left. Took some cell phone pics for progress tracking.

Had some striations in my delts when flexing, chest is developing, traps are starting to swell a bit, and I had a mean back pump going on from my workout. Gave me a good boost to see progress. I'm also making good beginner gains, though I still have not checked my maxes on big lifts so I don't know where I stand on that.

I'd like to highlight that it's important to track your progress to keep you motivated. Taking pictures, measurements, checking strength gains, etc.

Got my bench to 3x3 with 110 kg, squats were an easy 3x3 with 135 kg. Almost there.

Progressing feels good as fug. Damn. Now it's just more volume on the bench and deadlifts, and 5 kg more on squats.

A large part of bodybuilding success is consistency and BELIEF in your workout schedule. I've experienced that being invested 100% into your programme, without looking to change up everytime you read something on the net, has worked wonders. Sure I might add in a few exercise tweaks, but that's as far as you should go.

(04-06-2016 09:08 AM)H1N1 Wrote:  

(04-05-2016 07:07 PM)CrashBangWallop Wrote:  

(04-05-2016 05:34 PM)H1N1 Wrote:  I dropped a 5kg weight plate on my middle toe and it is completely fucked. I'm considering some late night whiskey and bolt cutter home surgery.

I knocked a dumbbell off a rack and onto my foot when I was 4 years old...it's still misshapen. (my mum still brings it up in arguments with my dad when discussing his general negligence towards his children's safety to this day).

Good job it wasn't an important digit!

When you say completely fucked...??

I've pretty much crushed the top knuckle and have broken it between the first and top knuckles I reckon. I've broken so many toes I'm not too worried. I've checked it's not dislocated so it'll probably heal with enough time and walking on it.

You weren't kidding when you said you literally grew up in a body building gym!

How is it?

(04-07-2016 03:04 PM)CrashBangWallop Wrote:  

(04-06-2016 09:08 AM)H1N1 Wrote:  

(04-05-2016 07:07 PM)CrashBangWallop Wrote:  

(04-05-2016 05:34 PM)H1N1 Wrote:  I dropped a 5kg weight plate on my middle toe and it is completely fucked. I'm considering some late night whiskey and bolt cutter home surgery.

I knocked a dumbbell off a rack and onto my foot when I was 4 years old...it's still misshapen. (my mum still brings it up in arguments with my dad when discussing his general negligence towards his children's safety to this day).

Good job it wasn't an important digit!

When you say completely fucked...??

I've pretty much crushed the top knuckle and have broken it between the first and top knuckles I reckon. I've broken so many toes I'm not too worried. I've checked it's not dislocated so it'll probably heal with enough time and walking on it.

You weren't kidding when you said you literally grew up in a body building gym!

How is it?

Thanks for asking mate. Busted, but most of the swelling is gone. I lost the toenail on it last night, it's pretty bruised - can't run on it or anything. I've broken that toe a couple of times before, I think it might actually be straighter after this one. My days as a stunt foot in the porn industry are probably behind me now though.

(04-07-2016 04:13 PM)H1N1 Wrote:  

(04-07-2016 03:04 PM)CrashBangWallop Wrote:  

(04-06-2016 09:08 AM)H1N1 Wrote:  

(04-05-2016 07:07 PM)CrashBangWallop Wrote:  

(04-05-2016 05:34 PM)H1N1 Wrote:  I dropped a 5kg weight plate on my middle toe and it is completely fucked. I'm considering some late night whiskey and bolt cutter home surgery.

I knocked a dumbbell off a rack and onto my foot when I was 4 years old...it's still misshapen. (my mum still brings it up in arguments with my dad when discussing his general negligence towards his children's safety to this day).

Good job it wasn't an important digit!

When you say completely fucked...??

I've pretty much crushed the top knuckle and have broken it between the first and top knuckles I reckon. I've broken so many toes I'm not too worried. I've checked it's not dislocated so it'll probably heal with enough time and walking on it.

You weren't kidding when you said you literally grew up in a body building gym!

How is it?

Thanks for asking mate. Busted, but most of the swelling is gone. I lost the toenail on it last night, it's pretty bruised - can't run on it or anything. I've broken that toe a couple of times before, I think it might actually be straighter after this one. My days as a stunt foot in the porn industry are probably behind me now though.

Glad to hear it isn't completely shattered.

I'm instinctively wary of any man who's feet are not fucked up.

(04-07-2016 08:39 PM)CrashBangWallop Wrote:  Glad to hear it isn't completely shattered.

I'm instinctively wary of any man who's feet are not fucked up.

In terms of having dropped heavy shit on them? Or just damage from doing manly stuff?

Program is finishing up to be so-so. Incline bench and Trap Bar Deads (High-handle) have been my compund lifts this cycle.

I hit 355x2 on the deads (which is a PR) but struggled with 170x2 on incline. Weaksauce.

I'll be cutting down soon and staying lean over the summer, but next Fall I am thinking about going full bro and really working on my bench.

(04-07-2016 09:03 PM)cascadecombo Wrote:  

(04-07-2016 08:39 PM)CrashBangWallop Wrote:  Glad to hear it isn't completely shattered.

I'm instinctively wary of any man who's feet are not fucked up.

In terms of having dropped heavy shit on them? Or just damage from doing manly stuff?

I genuinely don't understand how a man reaches the age of maturity without having beaten the shit out of his feet. I have broken my middle 3 toes 11 times, and had two dislocations. Playing rough games as a child, getting trodden on in sports by rugby/football boots, etc, you can't make it through without some damage being done to the toes.

(04-08-2016 04:59 AM)H1N1 Wrote:  I genuinely don't understand how a man reaches the age of maturity without having beaten the shit out of his feet. I have broken my middle 3 toes 11 times, and had two dislocations. Playing rough games as a child, getting trodden on in sports by rugby/football boots, etc, you can't make it through without some damage being done to the toes.

I'll remember that the next time I stub my toe