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. (:
Live cautiously to make it safely to death