YoMind's Workout Journal

[i1t4yomindi]

2/27 OFF

Not much to report today. I got caught up at school without enough cash and could not get my meals in. I got back home around 5:30 and just ate dinner, no workout. I will be going to the gym tomorrow.

Diet:
bowl of oats, musclemilk/whey mix (2 scoops to 1), multi/joint support
Indian fast food combo: Rice, potatoes and beef with curry, chicken
bowl of white rice, chicken, vegies
musclemilk/whey mix, teaspoon of fish oil

2362 cals, 156g protein

 

[i1t4yomindi]

Hey all,

Haven't given up yet. =) It's been a little busy for the past week, but I've still been trying to keep my diet up.

Worked out today and weighed in at 148lbs (2:30pm). Last time I checked was on 2/20 (4:30pm), and I was at 142lbs. So maybe it's mostly water/food weight?

The good news is I am progressing in my workouts. My L-shoulder still hurts/nags slightly from doing presses. I think I will just drop that completely and replace it with some sort of rehab exercises, like the ones I did today. I got ART treatment on Wednesday and am going again next week.

Today:
6 minutes of hand cycling warm up
Pullups BW x7, x6.5, x4.5
EZ curl - 5's x 12 (1 set)
Abs - 10lb x 10, 11, 12
seated ext. rotation (elbow on knee) - 5lb x 20 (1 set)
Db cuban press - 5lb x 20 (1)
DC shoulder stretch x 50 (broomstick)
general body stretch


bowl of oats, musclemilk/whey, multis
2 pancakes, scrambled egg, 3 bacons, 2 wheat bread
1 orange
whey/apple juice (pwo)
3 beef patties, 3 tortillas
cup of chicken, vegies, teaspoon fish oil
musclemilk/whey, 1 T olive oil

4120 cals, 285g protein

 

[i1t4yomindi]

Last two days have been off. Decided to take today off because I'm so incredibly tired. I'm not getting enough sleep, plus didn't take a nap in the afternoon either - something that I normally do and it helps. Last time I worked out while I was tired, I hurt my knee so I figured better not take a chance with today.

I'm re-thinking about eating beef patties everyday. They are hamburger patties that I buy in bulk and are 75% lean/25% fat. Pretty high in fat and cholesterol. Next time around I'll be getting leaner for better health.

3/4 diet:

bowl oats, whey/musclemilk
cup of orange juice, 1/4lb burger w/ fries
4 fried eggs, 1 avocado
3 beef patties, vegies, fish oil
whey/musclemilk

229g protein, 3871 cals

3/5 diet:
bowl of oats, 2 scoops of whey
3 plain ham sandwhiches on white bread
2 bananas
3 tortillas, 4 scrambled eggs
1 orange
2 cups white rice, 2 cups pork, tofu
whey/musclemilk, 1T olive oil, 1t fish oil

3322 cals, 234g protein

 

[i1t4yomindi]

3/6

squat machine - 27.5's x 10 (1 set)
sldl - 12.5's x 10 (1)
reverse hyper - bw x 25 (1)
45 deg. hyper - bw x 15 (1)
stretch

*After my 6 minute bike warm up, I went on to do some bodyweight squats. My left knee popped a little bit and there was slight pain at the bottom of squat coming back up (below patella). The squat machine didn't hurt my knees while I was doing them, but now I'm feeling a little sore in that area after the workout.
It seems like when I have my stance shoulder width, it doesn't hurt. When I was going for the BW warm up squats today at the gym, my stance was slightly wider than shoulder with toes flared. It feels like my inner thigh is coming in which causes my knee to hurt. I tried the squats when I got home with narrower stance, and it doesn't hurt.
I'm going to have to give it a little more time because I think I'm just going to injure it further if I push trying to do squats too soon. I'll be seeing my ART doctor on Friday for more treatment.

Diet:
bowl of oats, whey shake
2 tortillas with 4 scrambled eggs
1 orange
3 scoops of whey with 20oz apple juice (PWO)
cup of rice noodles with 2 sausage patties
cup of fish with vegies, 1t fish oil
1/2 avocado, 2 scoops of musclemilk/1 scoop whey

4152 cals, 284g protein

 

[i1t4yomindi]

3/7 OFF

I've been wanting to implement some low intensity cardio on my off days, so I'll do that the day after my weight workout which is tomorrow.
Also read up on proper squatting. I think my stance has been too wide and I
am too inflexible for anything more than shoulder-width. I really need to consistently stretch my hamstrings to make them more flexible - something that the sports doc has recommended me do every hour. But I've been slacking since it's hard to stop every hour to stretch.
Starting now, I'm going to give my shoulder and knees rest so they can heal. No more DB pressing and no serious squatting until I can do them comfortably. Hopefully in a month or so these injuries will be healed and I can go 100%. In the meantime, I am going to do the squat machine like I've been using which causes no pain. In place of DB pressing, I plan on doing light weight/high rep shoulder work such as lateral raises, light overhead presses, external rotations.

Diet:
bowl of oats, 2 scoops whey
3 ham and cheese sandwiches on whole wheat
1 can of Chunky turkey pot pie soup, musclemilk/whey shake
cup of white rice, 1/2 cup of chicken, vegies
1 orange
2 scoops of musclemilk, 1 scoop of whey, 1t fish oil

229g protein, 3204 cals

 

[i1t4yomindi]

3/8 workout

Just came back from a good workout. I received some new supplements today which I'll be adding to my diet. Here's my current supplementation:

TP Whey Isolate (pwo and mornings)
ON Casein Protein (bedtime)
Animal Pak (30 minutes before workout)
NOW EGCg Green Tea Extract (400mg cap with meal)
Animal Flex (with breakfast)
Health from the Sea pure fish oil (at night after meal)

Today's workout:
5 minute hand cycle warmup
Dips - bodyweight x 10 (2 sets)
Fly machine 70lbs x 10 (2 sets)
Seated L-Fly Db 5lbs x 20 (1)
Db side raises 5lbs x 25 (1)
Db cuban press 5lbs x 20 (1)
V bar pushdown - 60lbs x 20 (2 sets)
Stretch

*Really great workout today. I dropped Db pressing and replaced them with shoulder rehab work.

 

[shaunuk]

Good stuff, keep it going

BTW, you're better off doing an incline bench press than a machine fly. i.e. chest day:

Incline bench press (barbell or dumbbell)
Dips
etc..

I might've missed it, but from the rehab work you're implementing, do you have a shoulder injury than prevents you from overhead pressing and benching comfortably?

-shaun

 

[i1t4yomindi]

Yeah, actually it's been bugging me for a while. It's not really a bad pain and I have full ROM in my shoulder, but I feel it in my left deltoid area when I externally rotate it or do overhead presses. I would say it's just a slight nagging injury if anything else.
I've been going to an ART/chiro specialist every week for about 4 weeks. Also stretch using DC broomstick method. Unfortunately it hasn't been working and it's still bugging me. It may be that needs more time, so right now I'm going to drop DB press and bench press, and instead doing some rehab to even out those rotator cuff muscles before it gets too serious.

 

[shaunuk]

Ah right, gotcha mate. It's better off doing that than injuring it

I guess it doesn't bug you to do dips then? Instead of a machine fly, do incline dumbbell fly, *if you can*. Does it hurt to do those as well?

Also, now that you can do 10 bodyweight dips, add some weight Wear a dip belt and get a bit of weight on there, wear a weighted backpack, or find some other way of adding some extra weight (i.e. dumbbell between your feet?)

-shaun

 

[i1t4yomindi]

incline Db flies feel unnatural to me. I have a hard time balancing and going up at the same time. Dips don't hurt me and yes, I will add some weight.

Update: my diet has gone to crap due to being busy, stressed. I am thinking about forgetting to count cals and just purely count protein intake.
Sounds okay? What's everyone's 2 cents on this?

 

[i1t4yomindi]

3/13
pull up - BW x 7, x5, x5
DB single arm row - 45lb x 8 (2 sets)
Ez curl - 7.5lb (each side) x 12 (1)
Abs - 12.5lb x 10 (3)

Diet: 264g protein

I added some very light shoulder rehab exercises at the end of this workout and there was pain in my L deltoid during front raises and cuban presses. I am starting to get worried now that it's been like this for so long. It doesn't seem like it's healing at all and it's been weeks. I have not lifted heavy at all and have avoided DB presses, which I thought were the exercise that aggrevated it. But now I am leaning towards just no upper body work for at least 2 weeks.