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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Thu May 23, 2013 5:33 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
Thanks guys. I love my olympic DB handles. Problem is they are only 'rated' for 150lbs each so I don't know if I wanna chance loading them over 150lbs.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Fri May 24, 2013 2:53 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
5-24-13 1hr 27 min
DB chest press 191x3 176x7 161x10 > Hold
DB push press 136x6 126x8 106x10 > 141/H/111
Weighted dips +80x6 +57.5x8 +37.5x10 > 82.5/60/40
Chest flyes 2x58 x14x14 > 2x8/1x15 48/58
Tricep pushdowns 17.5 x15x15 > 20
Triceps overhead raises 12.5 x15x15 > Hold
Pushups to failure +10 x45

Added a single rep to my chest press, felt easier this week. Woo.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Sat May 25, 2013 2:01 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
5-25-13 38 min
3.7 mile run, 38 minutes (15 minutes walking warmup/cooldown)

I had to cut stuff like white/brown rice, whole wheat pasta, and bread from my diet. I eat them sparingly now because I was getting bad heartburn. As such, my calories have dropped from about 4,500 to 3,500. Another problem was because of my ostomy constantly filling up at night from my huge diet I wasn't sleeping well.

I don't think this will negatively impact my goals too bad.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Sun May 26, 2013 2:59 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
5-26-13 1hr 23 min
1 leg squats 136x6 121x8 106x10 > 141/126/111
Chinups +80x6 57.5x8 45x10 > 82.5/60/47.5
Lunges 171 x16x16 > 176
1 leg calf raises 100.5 x15x15 > 103
1 arm shrugs 98 x15x15 > 100.5
Bicep curls 53 x8x8 43 x15 > 55.5/45.5
Chinups until failure +10 x40

Almost didn't lift. Tried to talk myself out of it but I forced myself to lift and I am not disappointed. I think I will rest tomorrow and perhaps Tuesday since I have much work to do in the campground for Memorial Day cleanup; and since I think my body might be yelling for an extra day off.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Mon May 27, 2013 1:52 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
5-27-13 39 min
3.7 mile run

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Tue May 28, 2013 3:40 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
5-28-13
I am just resting today. But I did wait until I finished working for a couple hours to break fast.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Wed May 29, 2013 8:14 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
5-24-13 1hr 30 min
1 arm DB deadlift 143x6 128x8 113x10 > 145.5/130.5/115.5
Weighted pullups 67.5x6 47.5x8 35x10 > 70/50/37.5
1 arm DB rows 130.5x8 115.5x8 100.5x10 > 133/118/103
Deadlift failures 196 x40
DB side raises 63 x8x8 60x15 > 65.5/60
Single DB bicep curls Skipped
Pullups till failure +10 x50 > 12.5

Had a Crohn's flare today, ended up going back to bed and weightlifting anyway. My lower back is EXTREMELY sore so I may skip next weeks single arm deads. Was so exhausted and tired I skipped biceps.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Thu May 30, 2013 1:53 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
5-30-13
4 mile 1hr 15min walk, fasted.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Fri May 31, 2013 2:38 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
5-31-13 1hr 35 min
DB chest press 191x0 176x10 161x12 > Hold/181/166
DB push press 141x6 126x8 111x10 > Hold
Weighted dips +82.5x6 60x8 40x12 > 85/62.5/42.5
DB chest fly 58 x8x8 48x15 > 60.5/50.5
Tricep pushdowns 20 x15x15 > 22.5
Tricep overhead 12.5 x15 > 15
Pushups till failure +12.5 x50

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Sat Jun 01, 2013 1:43 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
6-1-13
4 mile fasted walk, 1hr 15 min.

Working through a flare up. Going to rest today, tomorrow, and Monday.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Sun Jun 02, 2013 8:17 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
6-2-13
Worked for 4hrs in 90 degree heat doing manual labor. I am exhausted. That is exercise enough.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Mon Jun 03, 2013 5:53 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
6-3-13
More fasted manual labor, more rest.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Tue Jun 04, 2013 2:57 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
6-4-13 1hr 5 min
1 leg squats 146x5 136x8 126x11 > 151/141/131
Weighted pullups 72.5x5 52.5x9 40x10 20x15 > 75/55/42.5/25
1 leg lunges 171 x8 > 176
1 leg calf raises 103x15x15 > 105.5
DB shoulder side raises 63x10x10

Since starting calorie and carb cycling and injuring myself my last workout on the 31st and then getting a bad Crohn's flare I realized I needed to make some minor tweaks to my routine/diet/life. I am not setting any hard-fast rules but in general I am now keeping my workouts around 1hr or 12-14 sets. If something NEEDS to be trained like an important compound, or if I need more rest between sets I will, but if I have to skip an isolation I will. I just felt like after 1hr 30 minutes I was so drained I was more prone to injury, I also think it was taxing my CNS more than necessary and maybe cutting a bit of gains off my heavier sets.

I am loosening my grip on my set/rep structure too. I am now saying, "Ok, I want to do 3x4-10 DB chest presses" So if I can get 191x3, I hold, if I get 4 or 5, great, I'll move on. My last two sets are more fluid allowing a greater range of reps because of the lightened weight. Instead of just stopping I will bang out a 9 instead of an 8, or an 11 instead of a 10. This also goes backwards, if I can only get 6 or 7 from an 8, fine, I'll hold it. I hope this blending and looser routine allows a better combo of flexibility where strength and size are concerned, without being too stressed about a specific number and hurting myself. Another change in this dept is I am not going over 12 reps, save for my calves. I felt like my CNS was slightly taxed from this higher CNS based stuff. As such I've dropped my burnouts from pullups, chinups, and pushups and just added an extra x12 to them.

Another change I am making is instead of doing On Off On Off On Off constantly I am now doing 1 whole circuit, A, B, C, then taking an extra day of rest to finalize and cap off recovery. So it will be A Off B Off C Off Off Repeat. I've also swapped Legs to A, and chest to B so my legs and back (squats and deads) are further from each other in terms of recovery. One last change in this dept. is I am only allowing a jog every 4th day; I am positive this attributed to my injury because of my hammered CNS. As such the rest of my cardio will be long walks on the beach with a qt vegan gf....or just lonely walks by myself with coyotes, and squirrels. ):

One last change I have made is to my diet/structure. Because of my missing Colon and partially removed small intestine my big diet was causing A LOT of problems. Because I am incontinent my ostomy bag would fill at night and I would be up and down consistently. I was having to sleep 9+ hours and even that was not cutting it. I was also getting constantly bag leaks. As such I am now cycling calories and carbs. On my off days I eat around 2,500kcal and drop some carbs, on lift days I eat roughly 3,500 and favor carbs, always favoring protein and keeping fats moderate. This started right after my injury on the 31st and after just a day or two adjustment period I am really liking it. My off days are a good day to let my guts rest, and I get snacks on my lifting day when I am hungriest. I am also eating less grains; oats on lifting days only, and pancakes with mom on Sunday. Again, this is not hard fast, I am not a man of absolutes, if I go for sushi I will eat some rice. But I am not stuffing my face with pasta and rice anymore; I've also removed vital wheat gluten from my dinner thus drastically reducing my gluten intake.

Sorry for the book, but being injured and house-ridden gives one time to rehash their priorities and make changes.

Much love my fellow vegetable heads. (:

-Kyle

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Wed Jun 05, 2013 1:34 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
6-5-13
4.2 mile 1hr 20min fasted walk.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Wed Jun 05, 2013 1:47 pm 
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Elephant
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Joined: Sat Nov 10, 2012 11:51 am
Posts: 1288
Location: wales
cool post above mate, life throws us many hurdles just gotta keep jumping them and finding what works for us! i like reading about how much thought you put into your diet and training to help you overcome things, inspirational stuff pal! good luck continuing your journey!

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