Project Scrawny

[Trozzle]

mmm....Crust satay chicken pizza....so good. 6 slices will fit fine with today's food intake, thanks to having not eaten anything until now lol. f**king busy day. Oh well, IF is a thing anyway.

[Trozzle]

Did squats yesterday....and did something right, coz I can barely f**king walk today lol. SEVERE DOMS!! feelsgoodman.jpg

[TM7GTR]

If the above statement is anything to go by, you must be paralysed from the waist down today haha.

Second day leg DOMS is the worst!

[Trozzle]

I need to use my hands on my desk to help get out of my chair, and stairs are a mission. haha it's not THAT bad, but seriously you can tell I'm in pain when I'm walking.

[Dani Boi]

What are your big three looking like nowadays?

[Trozzle]

I haven't done a 1RM for bench or squat for quite some time, however deadlift I'm sitting on 172.5kg 1RM. I'd speculate bench to be about 100kg, and squat to be MAYBE 140 - 150kg.

Been really struggling to NOT miss sessions over the last few weeks, thanks to being sick at first and then last weekend going to Melbourne for 4 days, and now all this week and for the next couple of weeks being absolutely flat f**king chat at work (gonna have to pull some late arvos and weekends to stay on top of deadlines), plus having to move house this weekend coming....it's seriously f**ked and I'm really getting depressed not going regularly lol

Plus I'm just always bloody tired, must be sleeping crappy....went to bed at 8pm yesterday and slept through til 6:30 this morning, still feel like crap.

[GTR_JOEY]

What are you weighing in at Troy?

[TTT]

Eat some natty peanut butter mate.

[Trozzle]

What are you weighing in at Troy?

74kg or thereabouts still, slightly higher bodyfat than before...

Eat some natty peanut butter mate.

I got a jar of that stuff the other week. You're right, it's better than the Macro stuff. Much runnier though lol, it's a completely different consistency. Also have to say that the herb and garlic Kangaroo steaks you can buy from Woollies go absolutely AMAZINGLY with the peanut butter on them LOL

[TTT]

gotta stir it..

stir it deep.

I just found out how amazing the natty PB goes with Oats and honey.

[Dani Boi]

I haven't done a 1RM for bench or squat for quite some time, however deadlift I'm sitting on 172.5kg 1RM. I'd speculate bench to be about 100kg, and squat to be MAYBE 140 - 150kg.

Been really struggling to NOT miss sessions over the last few weeks, thanks to being sick at first and then last weekend going to Melbourne for 4 days, and now all this week and for the next couple of weeks being absolutely flat f**king chat at work (gonna have to pull some late arvos and weekends to stay on top of deadlines), plus having to move house this weekend coming....it's seriously f**ked and I'm really getting depressed not going regularly lol

Plus I'm just always bloody tired, must be sleeping crappy....went to bed at 8pm yesterday and slept through til 6:30 this morning, still feel like crap.

Good work on the lifts.

So many feels in the rest of your post.

[Trozzle]

Cheers man, and yeah...sick of it haha

[Trozzle]

ok some updates since it's been a while haha (including copypasta)...

ok so over the last 2 months or so I've been on the seefood diet (yeah yeah, we all love that pun don't we?). Went from 74.5kg lean-ish up to ~80kg with a noticeable increase in body fat and bloating/water retention. Pretty much went down the path of a very average quality bulk lol. Was both to gain a decent amount of muscle mass as quickly as I could (fat gain along the way wasn't too concerning) while increasing strength much more easily thanks to calorie overload.

No pictures just yet since f**k that I look like ass right now haha.

I've all but ceased squatting and deadlifting indefinitely. Lower back pains that feel like extreme muscle pump/cramping have returned, but this time instead of attempting to rectify the cause (undoubtedly form problems) I'm just cutting them out. I'm tired of being in pain as I'm sure many like Tolga can agree, and since I'm not competitively powerlifting I figure I can get just as good results in line with my goals from various other exercises. It's a shame, coz deadlifts and squats truly are two of the three exercises that should form the base of any lifting routine However I'm happy to have managed a 175kg deadlift at 73kg bodyweight making for a 2.4:1 ratio, which while compared to the numbers the PTC boys throw up might not be much at all, for an uncoached lifter like myself making do with commercial gym equipment has to be said isn't all that bad.

Major increases in lifts:

Leg press has gone from 240kg 4x 5-8 reps up to 280kg 4x 12 reps and finishing with 300kg 2x 8 reps. Left calf muscle injury has hindered this recently.

Weighted dips have gone from 20kg 3x 8 reps up to 30kg 4x 10-12 reps

Bodyweight dips have gone from 3x 12-15 reps up to 4x 18-25 reps

Incline dumbbell press has gone from 28kg 4x 5 reps up to 32kg 5x 7-11 reps

Flat dumbbell press has gone from 36kg 3x 5 reps up to 40kg 4x 7-11 reps

Bodyweight pull ups has gone from 3x 7-12 reps up to 4x 8-14 reps

Weird pin-loaded row machine (not cable) has gone from 54 3x 10 reps up to 80 4x 12-15 reps

Seated cable row has gone from 77 3x 8-12 reps up to 87 4x 8-14 reps

[TTT]

If you don't want to dead or squat its up to you. But not looking at fixing your back is stupid. Find a good massage therapist or physio or both and get that shit sorted.

[Trozzle]

After seeing some people putting so much into rehab only to end up pissing their injury off again the next time they push it with deadlifts or something (sounds like you ) I'm NOT going down that route. I know how awesome deadlifts and squats are, but if I'm trading having to work a bit harder with other exercises for the possibility of crippling myself again, then that's a good trade for me. I WILL NOT deal with that pain any further, so rather than try to fix it in such a way that I can continue deadlifting, I'm just not deadlifting any more. Done.

[TM7GTR]

After seeing some people putting so much into rehab only to end up pissing their injury off again the next time they push it with deadlifts or something (sounds like you ) I'm NOT going down that route. I know how awesome deadlifts and squats are, but if I'm trading having to work a bit harder with other exercises for the possibility of crippling myself again, then that's a good trade for me. I WILL NOT deal with that pain any further, so rather than try to fix it in such a way that I can continue deadlifting, I'm just not deadlifting any more. Done.

I think Tolga meant to just fix your back altogether. As in, fix it (with rehab) regardless of whether you're going to keep doing squats and deads or not. Don't just leave it and expect it to fix itself.

[TTT]

^^ yeah

[Trozzle]

Oh, yeah I'll give that a shot at some stage of course lol

[TTT]

do it sooner.

at the moment I'd say you are compensating for the pains doing things differently.

leads to different problems.

not saying squat and dead..

I'm saying get your back sorted rather than leaving it for later.

[L33SH]

Trigger point massage, Troy