Renegades Shut Up and Lift Log

[mitchcumstein]

Originally Posted by Renegade68

Very low carb day today, under 50, with all of those coming right after the workout in form of some fruit and a slice of wheat toast with my eggs.

...

Have fun with that. Makes me lightheaded just thinking about it. lol

[Renegade68]

Yeah - I'd rather have some Taco Bell, but no biggie. I'll refeed on Friday - Pull day.

[Renegade68]

Early AM workout at home.

PULL:

Diamond Deads
w/u sets (w/225...)
315 x 3 x 3 sets
365 x 2 x 2 sets

BB Rows:
205 x 8 x 3 sets
245 x 5 x 2 sets

T-Bar:
+115 x 8 x 3 sets
+140 x 6 x 2 sets

BB Curls:
95 x 12 x 3 sets
120 x 6 x 2 sets

Was gonna go out back and do some tire flips, but it was raining cats and dogs....tire is full of water now, so it'll be a mosquito haven unless I dump and spray it tonight.

[Eighth Wonder]

do you own a trap bar?

[Renegade68]

Yep - got it about 18 months ago.

[Renegade68]

Rode 22 miles on Sat - averaged just over 16 mph - it was hotter than balls, I probably lost 8-10 lbs in water weight during the ride. Had to totally change clothes after the ride before getting into my truck to head home.

Wife did well - she knocked out 13 miles - but the heat wore her out too. Endurance is building for her though.

Played 27 holes of golf on Sunday - another blazing hot day. Shot well though.

MONDAY:

PUSH:

BB BENCH:
w/u x 2
265 x 5 x 5 sets

DB FLYES:
50 x 10 x 4 sets

PUSH UPS/DIPS - SS:
10/10 x 4 sets

SEATED MIL PRESS:
155 x 8 x 4 sets

Core work in prep for Golf Vacation. Flying out tomorrow evening for 10 days in Vegas.

Out.

[TheHorseman]

Blazing hot... I wish we had a Florida blazing hot day... Breeze and all. Today we have clouds. First day under 100 since the 1980s I think... I'm starting to hate this fkn place.

I'm going to eat sushi then do cardio.

[Renegade68]

Finish up 2 week lifting break.....played a ****load of golf while on vacation in Vegas and Utah. Back to carb cycling now that the alcohol and food binge from vacation is over.

Last night - speed ride - 9 miles in 28:52. Went out too early, it was still too hot and I also started too fast and didn't warm up enough. Should have been able to average 20mph, but never got really comfortable until into mile 4.

This morning - started swimming again. Holy **** - 20 laps and I damn near died. Its been over a year since I swam laps.

Lifting starts back up over the weekend.

[Renegade68]

Decided to run last night - I hate running, but after about 5 minutes, I got into a decent rhythm.

Ran about 2.3 miles - didn't keep time - just jogged along.

Jumped a little rope at the end, and did some dot hops. Nothing too crazy.

Plan to bike 15-20 miles tonight.

[Renegade68]

Rode hard for 60 minutes - set alarm so I'd know when.....rode 17.64 miles. That is kicking pretty hard for me. Its mostly flat, which while there are no bastard hills to climb, there are breaks on downhills either.

Cruised back to my truck on a nice easy pace of about 13.5 mph at the end, so I ended up with about 90 minutes of riding total, (its a long loop).

Weight is at 234, down from 249 in mid-June.

Goal is 220 by 1 Oct.....so I'm ahead of schedule, but at the same time, haven't lifted in 16 days. Starting up again in the AM.

[Renegade68]

Eased back into the weights:

FLAT BB:
warm ups
205 x 12 x 5 sets

SEATED MIL PRESSES:
105 x 12 x 5 sets

CGBP:
155 x 12 x 5 sets

PUSH UPS w/45 on back:
5 sets of 20.

Nothing crazy, but after two weeks off I figured I'd just do some higher reps.

[Renegade68]

LEGS: Again - more reps....

Squats:
225 x 12 x 3 sets
255 x 8 x 2 sets

SLDL:
225 x 12 x 5 sets

CALF RAISES - SEATED:
250 x 12 x 4 sets

BOX JUMPS: 20"
x 10 x 3 sets.....damn near tripped twice on last set.

20 min cardio.....

[Renegade68]

Ran to pool - just over a mile.

Swam for 30 mins - didn't count laps, just tried to work on stroke and breathing.

Ran back to work, showered, - back to the grind.

[Renegade68]

ran to gym

PULL:

DEADS:
w/u's
335 x 4 x 4 sets
365 x 2 x 2 sets

FACE PULLS:
75 x 12 x 4 sets

PULL DOWNS:
180 x 10 x 3 sets
220 x 6, drop weight to 140 x 11..

BB CURL:
70 x 20 x 3 sets

HAMMER CURLS:
50 x 8 x 3 sets

ran back to work....showered and in the office working by 7.

[Renegade68]

Been away for awhile - hurt my back & shoulder in a dumb accident at home about 30 days ago. Haven't lifted since, and am finally to the point where my back doesn't bother me so much while standing for a longer period of time.

Shoulder is jacked up, and I'm waiting on doctors at the VA. VA is gov't run healthcare - so things take time, referrals, MRI's, etc. Nothing is ever done quickly.

I have been riding my bike again for 2 weeks, and went out for a jog/walk this morning. The focus was more on just getting 40 mins of cardio in. Ended up doing about 3.2 miles, and my lower back is a little pissed right now.

I'm going to ease back into doing some lifting with legs, but I can't hardly carry groceries with my right arm right now - so no upper body lifting. 1st doctor said it was probably tendenitis - I had to fight to get another look. MRI was Friday - I'm waiting for results.

[Renegade68]

Went for a massage last night - helped immensely. Signed up with her for the monthly plan. I've never been big into getting them, only had two prior. But really think it will help out alot.

Did a small brick this morning - 8 mile bike followed by 2 mile run. Completed the brick in 48:29. The run was slow, almost 21 mins....yes, very slow. Legs are just jelly coming off a quick pace on the bike and starting into a run.

Shoulder isn't bad today, and lower back isn't either. Tiger Balm and the massage helped.

[Renegade68]

So. MRI and Doctor say I have what is called a SLAP tear in my shoulder, but do not need surgery - ......yet. I had to go home and google SLAP tear to really get a grasp of it, and it makes sense.

Treatment for now is physical therapy and anti-inflammatories. VA always takes the cheap route first. If those don't work, then possibly a cortisone shot, and last option is surgery.


Not recommended to do weightlifting for a while, which really sucks.

Ran today - 3.1 miles, very slow pace, it was all about not stopping or walking........time was 31:18.

Lower back is better, just jarred it & twisted it when I fell. Continued stretching & massage really helped it alot.

[HammerTech]

Sorry to hear about the injury. At least you can still get something in with running and such, which is better than nothing at all. Did they give you a timetable at all?

[PhiSigPhi]

Could you do body weight excersies instead? I have some great bodyweight programs if you can/if you want them

[Renegade68]

Originally Posted by PhiSigPhi

Could you do body weight excersies instead? I have some great bodyweight programs if you can/if you want them

Shoot em over......PM me if you need an email addy.