Post: #526

I've had heartburn a handful of times in the past but certainly not chronic. That being said, doctor told me it's likely I may not have heartburn ever again now that my gallbladder is out. This issue came on suddenly; had a huge gallstone blocking up my pipes.

Post: #527

Shit. Good to know that they caught it though.

Hope you feel better brother.

Post: #528

Wow. Good it is taken care of. Recover well!

Post: #529

Got back in the gym today after almost 3 weeks off. Wounds on my abdomen from surgery are still healing a bit but I wanted to get under the bar a bit and just keep it conservative. My plan was to just work up to some easy doubles and triples on the main 3 lifts and thats it.

Squat - 1 x 6 x 115
1 x 6 x 135
1 x 4 x 185
1 x 4 x 225
1 x 3 x 255
1 x 2 x 275

Couldn't do bench press as getting into position and stretching my abdomen really aggrivated my wounds and I could get into a stable spot so I did incline DB press instead.

Incline DB press - 1 x 8 x 45
1 x 8 x 60
1 x 6 x 70

Deadlift - 1 x 6 x 135
1 x 4 x 225
1 x 3 x 275
1 x 2 x 315

Squats felt okay. Felt heavier than they looked - form was great and weight moved well, just felt heavy. Incline bench was easy and could/should have done more weight. Deadlifts felt very heavy for some reason. Was planning on doing a triple with 315 but I felt like my form was sucking so I stopped at 2 reps. Looking back at the video my form was fine but that weight just felt heavy. I'm also down in weight some more. Weighing around 204 now.

It will come back.

Post: #530

Had a great day of accessory workouts. Got a full body day in just trying to recondition my body to resistance.

Landmine rows - 3 x 12 x 105 >ss> Weighted hypers - 3 x 10 x 60

Leg press - 3 x 12 x 290 >ss> Leg curl - 2 x 12 x 50, 1 x 30 x 50

Pec fly machine - 3 x 10 x 75 >ss> Tricep.extension machine - 3 x 10 x 50 >ss> Seated cable row - 3 x 10 x 120 >ss> Lat pulldown - 1 x 10 x 140, 1 x 10 x 130, 1 x 10 x 120

Post: #531

Got in some low-weight high-volume lifts last night for squat and deadlift. Felt great to be back under the bar. Neither of those lifts seem to aggravate my wounds so I'm grateful for that.

Squat - 5 x 7 x 225

Deadlift - 3 x 7 x 275

Landmine rows - 3 x 12 x 105 >ss> Reverse hypers - 3 x 10 x 100

Face pulls - 3 x 12 x 80 >ss> Tricep pushdown w/ rope - 3 x 12 x 80 >ss> Cable crossover - 3 x 12 x 40

Weighing around 204 currently.

Post: #532

Hit a little bit of bench press yesterday but it's still uncomfortable so I switched to slight incline DB press. Had a decent upper body workout.

Bench press - 3 x 5 x 185

Incline DB press - 3 x 6 x 75 >ss> DB row - 3 x 10 x 75

DB side lateral raises - 3 x 10 x 22.5 >ss> DB preacher curl - 3 x 8 x 22.5

Post: #533

Got in some lower body accessories last night, and worked up to 4 plates on the rack pull felt pretty good (though I was pulling from 1" above the knee).

Front squat - 3 x 7 x 135
1 x 2 x 185
1 x 1 x 205

Rack pull above the knee - 3 x 6 x 365
1 x 6 x 405

Pull up - 3 x 6 >ss> Seated cable row - 3 x 10 x 120

Post: #534

Short session just wanted to touch some heavier weight yesterday to see how I'm feeling. Definitely felt heavier than in the past but no pain and no failed reps.

Squat - 1 x 4 x 225
1 x 2 x 275
1 x 2 x 295 w/ belt
1 x 1 x 315 w/ belt

Deadlift - 1 x 4 x 275
1 x 2 x 315
1 x 1 x 345 w/ belt
1 x 1 x 365 w/ belt

Weights moved slow so I need to build back up to where I was, but I'm also sitting light too. Been walking around at 204 pretty stable lately.

Post: #535

Keeping with taking things easy and slowly getting back into my program, hit some upper body yesterday trying to see if my bench is getting better. Still uncomfortable on flat bench, but not as bad as last week. Worked up to 225 for the first time in a long time. Incline bench doesn't seem to bother me at all.

Bench press - 1 x 8 x 135
1 x 5 x 185
1 x 2 x 205
2 x 1 x 225

Incline bench press - 3 x 8 x 135
3 x 6 x 155

Pull up - 3 x 7 >ss> OHP - 3 x 8 x 95

Pendlay row - 3 x 8 x 155 >ss> DB preach curl - 3 x 8 x 22.5 >ss> Dips - 3 x 8

Weighed 203.25 on the gym scale yesterday. Still losing a little weight it looks like. Wondering if the side effects from my cholecystectomy are making it difficult to keep weight on (I have been having chronic loose, watery bowel movements). I have started experimenting with my diet to help this issue - more soluble fiber and less fatty/greasy foods hoping that helps.

Post: #536

Some squats and deadlifts last night. Basic workout not accessories.

Squat - 4 x 3 x 275
1 x 8 x 225

1" Defect deadlift - 3 x 4 x 275
1 x 7 x 275
2 x 3 x 315

Post: #537

Looks like I've been doing a lot more work on my press workouts than my squat/DL workouts lately. Need to up my effort on the lower body days.

Incline bench press - 4 x 8 x 155 >ss> Bent over BB row - 4 x 8 x 155

DB floor press - 3 x 6 x 80 >ss> DB row - 3 x 10 x 80

Cable crossovers (from low angle) - 3 x 10 x 40 >ss> Facepulls - 3 x 12 x 80 >ss> Tricep pushdown w/ rope - 3 x 12 x 80

Post: #538

Finally back at it.officially. Started week 1 day 1 of the program today and backed off all max weights by 10lbs for calculation purposes to make this training cycle less intense. First day was awesome, really kicked my.own ass today. Looking let me a lot ofy strength and endurance is still right there as with just a 10lbs back off I was able to hit max reps on my working set no problem, though it was very exhausting.

Squat - 5 x 9 x 235 w/ belt

Weighted hypers - 3 x 10 x 90 >ss> Weighted decline crunches - 3 x 10 x 35

Leg press - 3 x 10 x 400 >ss> Reverse hypers - 3 x 10 x 90 >ss> Leg curl - 3 x 10 x 70

Got a little lightheaded during the latter part of my workout, definitely nitely taxed my work capacity. Was very hungry when I got home. I know I'm going to be feeling some serious DOMS the next few days.

Post: #539

Bench went well today abdomen feeling much better. Still not 100% but close. Hit some great volume today.

Week 1 Day 2

Bench press - 5 x 7 x 190

Incline bench press - 3 x 10 x 145 >ss> Bent over BB row - 3 x 10 x 145

Cable crossover (low) - 3 x 10 x 40 >ss> Facepulls - 3 x 10 x 90 >ss> lat pulldown - 1 x 10 x 160, 1 x 10 x 150/pull-up - 2 x 6

Post: #540

Great deadlift session. Again I can tell my strength is still there as I've backed off all my weight just a little and this lofts are moving pretty easy.

Deadlift - 5 x 5 x 285

Rack pull @ the knee - 4 x 4 x 405 w/ belt
1 x 6 x 365 w/ belt
1 x 6 x 315

Leg press - 3 x 10 x 400 >ss> Reverse hypers - 3 x 10 x 90 >ss> Leg curl - 3 x 10 x 70

Pendlay row - 3 x 10 x 155 >ss> Weighted decline crunches - 3 x 12 x 35

Weighing 206 currently. Have a big appetite from being back in the gym.

Post: #541

Benched tonight and changed it up a little. Felt great. Been wanting to incorporate more incline bench into my routine so tonight I did close grip with a slight (15°?) incline.

Also did bent over barbell rows from pins in the rack. Reset every rep with a slow eccentric. Felt better back activation.

Incline close grip bench - 4 x 7 x 175

OHP - 1 x 8 x 95
1 x 8 x 105
1 x 8 x 115
1 x 5 x 125

Rack pull BB row - 1 x 10 x 135
1 x 10 x 155
1 x 8 x 175
1 x 8 x 195

Lat pull down (leaned back controlled reps) - 3 x 10 x 130 >ss> DB preacher curl - 3 x 10 x 22.5 >ss> Dips - 3 x 10

Been watching a lot of body building training videos lately and this workout I focused a lot on controlled stretch and contractions on my accessories. Felt great!

Post: #542

Skwaaaats tonight buddy! Lightweight easy reps. Man my strength is still there. Backing off those few pounds I can tell. These weights are kinda easy.

Squat - 4 x 6 x 265 w/ belt

Weighted Hyperextension - 3 x 10 x 90 >ss> Weighted decline crunches - 3 x 10 x 35

Leg press - 3 x 10 x 400 >ss> Reverse hypers - 3 x 10 x 95 >ss> Leg curl - 3 x 10 x 75

Post: #543

Bench today and a ton of accessories. Feeling awesome.right now. Taking all that time off definitely reinvigorated my love for lifting. Blessing in disguise I spose. Today I bench with a 3" axle bar (3" thick bar and collars don't spin). Great variation was definitely harder as I could not hit max reps.

Week 1 day 6

Axle bar bench press - 3 x 7 x 190

30° incline DB press - 3 x 10 x 70 >ss> DB row - 3 x 10 x 90

Facepulls - 3 x 10 x 90 >ss> Lat pull down (leaned back) - 3 x 10 x 130 >ss> Seated cable row - 3 x 10 x 130

DB preacher curl - 3 x 10 x 22.5 >ss> Side lateral raise - 3 x 10 x 22.5 >ss> Dips - 3 x 10

Weight 208 still staying under 210 which is where I wanna stay. Between 200-210.

Post: #544

Quote:Taking all that time off definitely reinvigorated my love for lifting.

Ain't that the truth. And it's not just the lifting that feels good - when you're lifting heavy weights after a break, every thing in your life just feels.... better.

Post: #545

Squats had to wait a day, did not have enough time to get to the gym yesterday. By the time I was free it was almost midnight and I wasn't staying up until 2 or 3 so I could get no sleep.

Week 2 Day 1

Squat - 5 x 7 x 250 w/ belt

Weighted hypers - 3 x 10 x 95 >ss> Weight decline crunches - 3 x 10 x 35

Leg press - 3 x 10 x 420 >ss> Reverse hypers - 3 x 10 x 95 >ss> Leg curl - 3 x 10 x 75

Weight is 206.75 lbs.

Post: #546

Benched yesterday. Once again, really going hard on these workouts and it's feeling great. Was 'mirin' my pump yesterday. Pressedy tits off.

Axle bar bench press - 1 x 5 x 215
3 x 4 x 215

Incline BB bench - 4 x 6 x 165 >ss> bent over BB row - 4 x 6 x 185

Incline DB press - 1 x 10 x 70, 2 x 8 x 70 >ss> DB row - 3 x 10 x 95

Cable flys - 3 x 10 x 50 >ss> Facepulls - 3 x 10 x 100

Post: #547

Deadlifts today felt heavier than they should have, but got in good controlled reps.

Deadlift - 5 x 3 x 305

Front squat - 3 x 5 x 190 w/ belt

Rack pull below the knee - 3 x 6 x 315

Weighted hyperextensions - 3 x 10 x 95 >ss> Weighted decline crunches - 3 x 10 x 35 >ss> T-bar rows - 3 x 10 x 105

Post: #548

Close Grip bench today good shit the volume was definitely gassing me but felt great.

CG Bench - 3 x 8 x 190
1 x 7 x 190

Incline DB press - 3 x 8 x 75 >ss> Kroc rows - 3 x 10 x 100

Seated cable row - 3 x 10 x 130 >ss> DB preacher curl - 3 x 10 x 22.5 >ss> Dips - 3 x 10

Post: #549

I've had a few workouts since my last one and they went great, but I've decided I'm going to stop the every-workout updates in here and just do some highlights once in a while.

Training has been consistent as is diet, and I'm still hovering between 206 and 210 day-to-day. Weights are moving great. I've also decided to start following the T-nation deadlift program more strictly - only deadlifting once a week now instead of twice a week. I'm hoping less frequency will keep me injury free and prevent the possibility of overtraining.

Squatted 4 x 5 x 285 two days ago and benched 4 x 7 x 200 last night.

Post: #550

Short update after a month and a half.

Currently weight in day-to day around 205#-207#

Squat and Bench are doing very well I feel, though my deadlift I think has been wavering and I'm not entirely sure why. I have been following that T-nation Simple Deadlift Program pretty strict deadlifting once a week swapping out my "Day 3" workout from IB's 5-week program.

Recent lifts:

Today - Squatted 4 x 4 x 295 had a spotter check my form on my last set and said I had great depth. Confident that I could still hit my previous max at 355 so I have not lost any strength there.

A few days ago - Deadlifted 4 x 5 x 325 it felt heavy as hell but looking back at my most recent posts in here - actually pretty decent weight + volume compared to lifts from a couple months ago. Definitely don't think I could pull 425 again at this weight and strength level that I've been displaying, but I'm hoping for a 4-plate lift at the end of this cycle which I will count as a win considering I'm 15 lbs. lighter than I was the last time I pulled in the 400's.

Earlier this week - benched 4 x 5 x 210. On my Day 4 workouts instead of doing just close grip bench, I also do them on a 15 degree incline to make the workout a little harder. My incline press has been going up as I do it every bench workout in some form or another. On my normal bench days, I do incline barbell press supersetted with barbell rows. On my close grip-incline days I do 45 degree incline DB bench and kroc rows after. Recently pulled 255 for 1 clean rep so my strength has not suffered to bad on bench. If I can hit 265 again at this weight I'll be happy.

Diet has been lackluster lately. Need to get back on the discipline train with that.