Project: Beefcake

[JEPPE]

Hahahaha that's awesome! I finally got my ink spray in the mail the other day. Just need a white singlet and I'll get on it. I like that one, although you're right... it is a little strange on a guy. Maybe he's sick of people wasting time chatting to their mates in between sets? Meh

Can't believe how long it's been since I posted last... been busy! Am a little exhausted because I started a full time job a few weeks ago... seems to have taken a toll. Workout has therefore been a bit staggered but just managed to keep it up last week. Legs are covered with bruises from DL's. Other than that everything is peachy!

Had a great experience the other day, pretty minimal but very effective in displaying strength gains. Basically my horses need their feet trimmed every 8 weeks but my farrier was injured so they are well overdue. I have the tools so I do a basic job myself some times to buy them some time. One of my horses pretty much leans on you when you do it, it's a bitch! Anyway when I was doing his feet on Saturday they felt feather light. My back was so much stronger and I was able to hold the semi-crouched position with ease. Usually previously I would need to take breaks inbetween doing a hoof but it was so easy this time. Really felt good to feel difference Sure I have a mini buddah belly atm but I feel great so who really cares

10x2 unless otherwise stated

11/1 Genesis Dandenong

DB Bench Press

7.5kg

12.5kg 10x4

LPD close grip

60lbs

80

100!

DB Inclined bench press

7kg

12.5 7x1

10 10x3

Tricep Pushdown

20lbs

30

40

Sit ups

6x20 - Felt very easy after doing 3x40 the other day!

12/1 Orbital Mornington

Military press

10kg

15

20 7x1

6.5x1

Seated Row

50lbs

70

90+3kg 10x1

8x1

Decline cable crossovers

All over the place, mainly 20lbs then 30lbs.

LPD 'Lat Pull' machine - Healthstream

60lbs

95

135 9x2

Squats

20kg

30

45 8x1 - gave up after that.. weak day!

DL

40kg - meant to do 30 for warm up but accidentally did 40.

50

70

Bicep

7.5kg

12.5

15 5x2

14/1 Apartment gym

DB Bench press

8kg

12.5kg 10x4

LPD Close grip

60lbs

80

100

Still struggling enough on the max sets that I think increasing weight at the moment will just ruin the form.

Leg Raises

15x6

Tricep pushdowns - rope

20lbs

30

40

DB Inclined bench press

8kg 10x4

9kg

Edited January 15, 2013 by JEPPE

[JEPPE]

I got a growth thing on my arm! Well not really growth. Birds and I figured from google it's either a ganglion cyst or some type of thing that means benign tumor. It appeared in the last exercise last night. A lump on my forearm. It went down about 30 minutes after exercise but feels like the area is bruised now. Typical that after only 6 weeks of exercise I get some hideous growth! And I already have a ganglion cyst in my wrist -_-

Anyway last night was awesome, dead lifts and squats were amazing their form was sooo much better and sure than before. Got 10 reps out of DL and squats 9 reps in the max sets which at that standard of form was a huge boost for me.

10x2 unless otherwise stated

15/1 Genesis Wantirna

Military Press

10Kg

15

20

25 3.5x1

Seated Row

50lbs

70

100

LPD behind neck

40lbs

60 10x1

70 10x1

90 10x1

100 10x1

Cable row decline press

33lbs

55 10x4

Squats

20kg 10x1

30 10x1

47.5 9x1

DL

30kg 10x1

50 10x1

70 10x1

Bicep bar curl

10kg 10x3

12.5 10x3

[JEPPE]

Genesis Dandenong

10x2 unless otherwise stated

DB bench press

9kg

12.5 10x4

Sit ups

40x3

Close grip LPD

60lbs

80

110 10x1

6x1

DB inclined bench

8kg 10x3

9 10x3

Tricep push down

20lbs

30

40.25 5x1, 40 4x1

40 10x1

[JEPPE]

Genesis Dandenong 18/1

10x2 unless otherwise stated

Military press

10kg

15

22.5 10x1

6x1

Seated row

60lbs

80

100

Lat pull down behind neck

60lbs

80

100 5x1 90 5x1

90 10x1

Cable row decline press

10

15

Dead lift

30kg 10x1

65kg 20x1

Squats

20kg 10x1

30 10x1

47.5 3x1

Bicep bar curls

10kg

12.5

15

[JEPPE]

21/1 genesis Dandenong

10x2 unless otherwise blah blah blah

DB bench press

10kg

12.5 10x4

LPD close grip

60lbs

80

100

Reduced max to 100 as 110 even though done with correct form I had a previous tendon injury in my right arm resurface.

DB inclined press

8kg 10x6

Tricep push backs

3kg 10x2

4 10x4

Sit ups

40x3

22/1 Genesis Southbank

Military press

12.5kg

15

22.5 6.5x2

LPD wide behind neck

60lbs

80

100 10x1

9x1

Seated row

50lbs

80 10x4

Decline cable chest cross over thingies

30lbs

40 10x4

Squats

20kg 10x1

30 10x1

47.5 10x1

DL

30kg 10x1

50 10x1

72.5 10x1

Bicep bar curl

10kg

12.5

15

Pretty happy with deads and squats will be upping weight next time.

[JEPPE]

Above is the dexa scan. So 16kg fat mass is in mid lean. I'm targeting for 12-10kg. he said 12 would be acceptable though.

He says I should be eating 1800-1900 calories a day, exercising out an average of 300 calories a day, currently at 225. Apparently by doing this he estimates me losing 200gm in fat mass per week while still able to be making gains.

[JEPPE]

Somehow had a ligament tear happen in my left shoulder. Didn't show up until yesterday, gradually got more and more sore over the day and was killing by the time I got to bed. Not sure what caused it as I actually went more easy on myself on Tuesday compared to usual and it doesn't hurt in any of the motions I use in gym. Don't think I'll be gyming today or tomorrow

Hopefully it's better by Monday when I have my first track day back in Sydney

Edited January 23, 2013 by JEPPE

[TTT]

Bad luck Charlie.

did a doc/physio diagnose this ligament tear? or is it currently just a sore shoulder?

If you haven't already, Ice the shoulder.

Does it hurt the whole time or only in certain positions/movements?

[Frosty]

bad luck JEPPE but hate to say this but over training......hope you get it all sorted out!

DEXA is good. who did you have perform the scan out of curiousity

Edited January 24, 2013 by Frosty

[Birds]

hate to say this but over training......

You're getting tired of it? Should hop out of the industry then...

[Frosty]

You're getting tired of it? Should hop out of the industry then...

lol not at all....

JEPPE pushes her self pretty hard and eventually this happens (to everyone! i have impingment in my shoulders now)...need decent rest! specially in resistance and in this case...

[Birds]

It's more likely a slip in technique somewhere if it is actually a tear. Just hasn't been felt at the time of doing. You can train 7 days a week and still not tear something.

[rev210]

Thats some bad luck there. Things like this can happen and like birds , I don't think you are overtraining necessarily. You can cause the injury outside of the gym easy enough. But, it's good to have a check of your form on pressing movements once you are back in action none the less.

Had a look over the workout history and once you are back on track you could do with a little more rear shoulder / upper back excersises. As your present workout is stacked a little heavy on the pushing / internal shoulder rotation.

Unless you love them, you can drop the bicep and tricep parts of the workout as you are doing some good compound movements already that will work them enough. So you have mechanical proportional development. But, if you love doing them then ignor what I just wrote..ha ha.

[JEPPE]

Bad luck Charlie.

did a doc/physio diagnose this ligament tear? or is it currently just a sore shoulder?

If you haven't already, Ice the shoulder.

Does it hurt the whole time or only in certain positions/movements?

Haven't seen the doc yet, just judging by feel. It was bizarre as previously have had tendon soreness but it comes on quickly, this one took a whole day to get to it's height of soreness (was just sitting at a desk, not doing anything strenuous) and now it's a little improved compared to last night so I suppose that's a good thing.

Only hurts in one movement, which I only use in one exercise that I have been going quite lightly on - the decline cable cross overs. Basically if my palm is facing backwards and I try to draw my elbow up as if it's being pulled up by a string with the forearm hanging loose, this is when it hurts. Can only get to about 45 degrees from my body before it gets tight and I need to stop. Every other movement is fine.

bad luck JEPPE but hate to say this but over training......hope you get it all sorted out!

DEXA is good. who did you have perform the scan out of curiousity

Considering I was only doing warm up and working intensity for the exercise that uses this motion it seems unlikely, I have been going easy on it because I wanted to watch my form, if this is the cause then it wouldn't have been anything that could have been predicted. Would have most likely been a previous injury, I have broken this arm 3 (although twice very young) times before and have never exercised before like this so who knows what issues can reappear without knowing.

I have been monitoring this routine like crazy to make sure I don't over do it and it has been fine for two months. Also went over it with a sports specialist who I see regularly re CFS and sports goals and he approved this work out. Unfortunately I think people just injure themselves even if they do everything right hence why not everyone is an Olympic athlete.

I got the scan through www.bodyscan.com.au. The guy is a GP but basically gives you a run down on what the actual technology does and what all the numbers mean, not very specific it's basically 'do you want to lose fat only or both lose fat and gain muscle'. Looking forward to when I get another scan in ~12 weeks though!

[TTT]

She'll be right mate..

Ice it and voltaren for a week and then ease back in to it.

I don't even understand what a decline cable cross over does that bench press or at worst DB flys don't do so not sure why you were doing such things in the first place.

[Frosty]

Considering I was only doing warm up and working intensity for the exercise that uses this motion it seems unlikely, I have been going easy on it because I wanted to watch my form, if this is the cause then it wouldn't have been anything that could have been predicted. Would have most likely been a previous injury, I have broken this arm 3 (although twice very young) times before and have never exercised before like this so who knows what issues can reappear without knowing.

I have been monitoring this routine like crazy to make sure I don't over do it and it has been fine for two months. Also went over it with a sports specialist who I see regularly re CFS and sports goals and he approved this work out. Unfortunately I think people just injure themselves even if they do everything right hence why not everyone is an Olympic athlete.

obsolutely agree with you there.....

shoulder is one of the most complex joints in the body so def rest it otherwise will only get worse specially with all the stablising muscles/scapula and rotator cuff! can turn out to be big drama ensure you rest it no matter how good it feels..

if you must do something do light weight presses bringing your elbows anteriorly (forward infront and pushing up) single arm (and injured arm first) at a time and no more than 8 reps....if you cant manage 8 when you do the bad arm do no more than the injured arm on the good one

[JEPPE]

She'll be right mate..

Ice it and voltaren for a week and then ease back in to it.

I don't even understand what a decline cable cross over does that bench press or at worst DB flys don't do so not sure why you were doing such things in the first place.

Do you think riding at the track Monday will be too much? Quite a bit of pressure on arms/shoulders when braking.

[TTT]

I wouldn't do it personally.

[JEPPE]

Gah! This is so f**king ghey! Spend a year on a break to fix myself, finally better then strain a ligament while taking it easy. Wtf?!? I swear I jinxed myself by joining a gym, everytime I join one a reason comes up to stop and it's only been a week since joining, goodbye student savings for nothing! f**king upset, new bike hasn't been ridden once and I was so looking forward to this, I've been feeling so good and FCUK! FCUK! FCUK! FCUK! FCUK! FCUK! FCUK!

I think I'm going to go scream at some trees.

Edited January 24, 2013 by JEPPE

[TTT]

Don't stress about it.

It'll pass.

I understand the frustration.. believe me... but injuries get better, and there will be many times that you can ride.

no use risking a stack and making it so you can NEVER RIDE AGAIN just because you weren't 100%.

joining a gym is NOT a mistake. it will make you stronger and fitter for your riding and general health.

small brain fart and not focusing has caused a small issue.

ice and rest it.

see a physio and get a proper diagnoses and proper rehab advice.

You'll be back in no time.