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Stickler's Rebirth Log

Stickler

Stickler

VIP Member
Oct 28, 2010
275
194
8-6-2022
Morning weight 200.5 lbs
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Diet yesterday: perfect, prepped for entire day.
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Day 7 quit smoking challenge:
Smoked less than the day before. Had another bizarre vivid dream last night. Bought another pack, let's seriously see how long I can make this one last. Might be ready to drop it very soon.
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☆☆ Got a lot of good feedback yesterday regarding volume, exhaustion, long recovery time, and wasted gym time, and proper fatigue. I'm going to tweak today. Not sure on baseline weights, but as long as I can get a spot, then I'll push it as hard as I can where I think it makes sense. I'm not positive on which to exactly tweak.

Here's my only thought and concern, which came to me last night after all the good info. Hopefully, I get thoughts on this. My training style has always been HIIT. So, 3-4 exercises, 1 body part a day, 6-8 reps, 3-4 sets per exercise. If I break 8 reps I go up 10% weight, if I drop below 6 I go back to previous working level. Not sure if this is great or bad, but I've always been able to have "intense" workouts and be finished in 40 min before Cardio.

The issue is, I've managed to get bad tendonitis in the past year to the point I was out of the gym for 6 months. I don't want to get injured again. My coach knows my injury issues and my concerns. I'm not arguing over volume w/ members, I'm just asking could my routine volume & sets/reps #'s have anything to do with strengthening around that area? Just curious if anyone knows better.

Now onto the workout
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Routine "Day 6:" -tweaked to lower volume and have proper intensity. (l&s) = lift and spot

Stretched chest & shoulders

Bench press 7 x 8,6,5,3,3,3,3
-Last Week: 135, 185, 185, 225x1, 205x3 (l&s), 225(l&s), 225(l&s)
-This Week: 185x8, 205x6 (goal was 6-8, l&s), 225x5 (goal was 6-8 l&s) +progress -left shoulder pain, don't really feel a full pump but moving forward

Incline bench press 4 x 6,6,12,20
-Last Week: 135, 155 (spot on last rep), 95, 85 -humbling realization how weak I am at inclines. 20 reps are fucking brutal
-This Week: 135x8, 155x8, 185x1 (came too low), 185x4 (l&s) -got fatigued quickly, pump is there, left shoulder discomfort


Front plate raises 45 lb plate 50 reps
-Last Week: 12, 11, 11, 6=40
-This Week: 15 (20 sec rest),11 (60 sec rest), 10 (180 sec rest), 12 (30 sec rest), 2=50 +progress got 50. Now just need to increase reps per set, always loved these things.

Reverse pushdowns 4 x 12
-Last Week: 30, 40, 50, 60
-This Week: 50, 70, 85x6 (rest 120 sec), 85x6 +progress goal was 6-8 on heaviest working set.

Underhand seated rows 2 warmups then one triple drop set of 12-12-12
-Last Week: warmup 120x8, 120x8. Drop set: 160,100,55
-This Week: 120x8, 160x8, 180x8/120×8/55×9 -crap, over shot my warmups

Underhand pulldowns 4 x 12
-Last Week: 55, 70, 100, 120x9 +total failure
-This Week: 70, 100, 160x4 (goal was 6-8, 60 sec pause), 140x7 +progress, i like the 2 warmups at 12, then 6-8 for heavy working sets. Will lower warmups to 10 next week to try and hit working weight rep goals.

No Cardio.

Heading to a surprise 30th pool party for my cousin. Bringing my meals so no cheating today. Total workout time not including stretching and no Cardio = 1hr 10 mins.

Yesterday's feedback helped and was appreciated.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
721
702
Nice work brother. If I don't have a dedicated spotter for close grip, I will usually do them in the smith machine. Also, 3 hours in the gym? I eat every 2 hours, so that would never work for me. Haha.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
721
702
If I cannot get at least 8 reps with a straight set, I don't even touch it. That is only with a couple exercises. Most exercises if I cannot get 10, I won't touch it. I have complete control over weights in this rep range and I train to muscle failure, not CNS failure.
 
Stickler

Stickler

VIP Member
Oct 28, 2010
275
194
If I cannot get at least 8 reps with a straight set, I don't even touch it. That is only with a couple exercises. Most exercises if I cannot get 10, I won't touch it. I have complete control over weights in this rep range and I train to muscle failure, not CNS failure.
I try to work to muscle failure. I won't sacrifice form or rep speed/holds (whatever is in the exercise) to add more weight. If I find I can't hit my range I drop weight. If I exceed or hit the top end of the range, I typically add weight.

Can you point me in the direction of a good description of CNS failure is for working out please? I did a quick Google search and all sorts of shit came up. I'd like to educate myself on all these terms I've apparently sucked and misdefined over the years.
 
Stickler

Stickler

VIP Member
Oct 28, 2010
275
194
8-7-2022
Morning weight 201.5 lbs
Diet: @ a deficit clean, just significantly lower meals
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Quit Smoking Challenge Day 8:
Hopefully had my last cigarette at 2:15pm. Went to sleep without having a smoke and writing this @2pm 8/8. Still no smoking.
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Routine "Day 7:"
Rest
No cardio
--
I worked, did a lot of thinking, did some research and began revamping my workout routine to better fit my goals and life.
 
Stickler

Stickler

VIP Member
Oct 28, 2010
275
194
8-8-2022
Morning weight: 198lbs
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Quit Smoking Challenge Day 9: Haven't had a cigarette in 26hrs. Feel off, but ok. Thank God for Chantix. I'm out of smokes and don't plan on buying anymore. There is some lingering withdrawal from Nicotine though. Also, i have a thin post nasal drip that is causing to me to cough. People looking at me like I have congenital heart failure. Hope that ends soon.
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V2.0 "Routine Day 1:" start time 2:25pm
ORIGINAL
Wide grip pull-ups 50 reps (use assisted, lbs are amount of my weight lifted)
-Last Week: 11x80, 14x100, 8x100, 8x110, 9x120
---NEW->3x10 @ 110, 130, 140x9 (failure)

ORIGINAL
Close grip pull-ups 50 reps (use assisted, lbs are amount of my weight lifted)
-This Week: 15x100, 12x100, 15x80, 8x80
---NEW->3x10 @ 110, 130,x6 (failure), 110x7 (failure)

ORIGINAL
Db pullovers 4 x 20 3 sec negative
-This Week: 35, 40, 40x15, 40x10
---NEW->40x12 60x12, 70x9 (failure) +all 3 sec neg +felt great

ORIGINAL
Cable crossovers 4 x 12-15
-This Week: 15x15, 25x12, 25x7/15x8 (drop set to finish reps), 15x15
---NEW->25x12, 35x9, 35x7 (failure) +not bad, will get better

ORIGINAL
Lower cable pulls 4 x 12 3 sec hold on contraction
-This Week: 35, 50x6/35x6, 35x7/30x2,0
DID THESE WRONG LAST WEEK. TOO MANY NAMES (I used to call them scoops b/c I didn't know their name)
---NEW->20x11, 25x9 (failure), 25x5/15÷5 (ss) 3 sec hold


ORIGINAL
Decline Bench press 4 x 12 5 sec negative
-This Week: 45, 95, 115x10 (needed spot), 95
---NEW->95x12, 135x11 (as close to failure as possible w/o spot, 135x11+1(spot) 5 sec neg

I feel much better after this workout. More legitimate intensity per set, no fatigue carry over per set, 3 min rest as suggested. I was able to have more aggression b/c I wasn't so tired. I like this setup better. Most Importantly I enjoyed the workout, and feel like I made progress.

No cardio. End time 3:40. Total gym time 1hr 15min. I'll see if I can't get it to an hour or less so I can include cardio and leave in about 1hr 15-20min if possible.

Thanks for helping to open my eyes a little bit more each day gang, much appreciated
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
721
702
I try to work to muscle failure. I won't sacrifice form or rep speed/holds (whatever is in the exercise) to add more weight. If I find I can't hit my range I drop weight. If I exceed or hit the top end of the range, I typically add weight.

Can you point me in the direction of a good description of CNS failure is for working out please? I did a quick Google search and all sorts of shit came up. I'd like to educate myself on all these terms I've apparently sucked and misdefined over the years.
CNS failure is more of a term used in powerlifting. Guys who train in the 1-5 rep ranges and end up fatiguing their CNS or other systems before they reach muscle failure. A good example on the extreme end, is when you see someone pass out in the middle of a set or after a set where they were nowhere near muscle failure. You do not have to pass out to overtax or overtrain your CNS. If you do a set and it takes you forever to recover you probably went to or near CNS failure. I did a rest pause with deadlifts back in April that actually made me feel sick for a couple days. I was probably at CNS failure. This is why you do not rest pause deadlifts.

Also, in powerlifting, you will see guys train their CNS. An example of this would be lift and holds or walk outs. We used to do this in the squat rack. We would literally load up as many plates as the bar would hold, usually around 1100 lbs, and lift it off and just hold it until you started to black out. Made the weight on your back during an actual squat feel like nothing.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
721
702
One thing else to add to the CNS failure thing. If you are training in the body building rep range you probably will not hit CNS failure before muscle failure unless you have very short breaks, like 10-15 seconds. If you are someone like me, who pulls really heavy, you probably could if you were doing iso lateral rows and just kept alternating, but this goes back to the short breaks.
 
Stickler

Stickler

VIP Member
Oct 28, 2010
275
194
8-9-2022
Morning weight: 198 lbs
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Diet: Caloric deficit/clean/less meals
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Had 4 cigarettes
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Routine "Day 2:" start time 7:05
Barbell shoulder press 3x8-12 3 sec negative
OLD: 45, 55, 65, 65, 65, 55
NEW: 65x12, 85x12, 95x7

Side laterals 4 x 12/12 ss -> 2x12/12 ss
OLD: 15/8, 15/8, 15/8, 13/5(for 9)
NEW: 18/13, 20/13×11

Reverse pec dec triple drop set 2 rounds 15-15-15 -> 3x8-12
OLD: 70/60/50, 60/50/30
NEW: 70x12, 110x12, 150x5/90x8 (ss) -need to find baseline

Db upright rows 4 x 12 -> Bent Bar Cable Upright 3x8-13
OLD: 10 (w/ brace), 10 (no brace), 13, 18 (pause @ 8)
NEW: 25x12, 35x12, 50x4/35x7 -forearm pain

Db preacher curls 4 x 12 -> 3x8-12
OLD: 20x20, 20x18, 10x10, 13
NEW: 30x12(right)/30x4 (forearm can't handle it), 25x12, 25x12 -kind of warm up slowly, it's tolerable but a struggle to get arm fully extended

Db incline curls 4 x 12 -> 3x8-12
OLD: 0 0 0 0
NEW: 15x12, 18x12, 20x12

Cardio 25 min treadmill 6%@3.5mph 130bpm

Finish time 9pm
Total time 1hr 55min w/ 25 min cardio (it was super crowded, had to wait for equipment)
-----
 
Stickler

Stickler

VIP Member
Oct 28, 2010
275
194
8-10-2022
Morning weight 198lbs
-
Diet clean
-
Routine "Day 3: " start 2:00pm
Close grip bench press 4 x 10 -> 1x10. 2x8-12
OLD: 115. 135, 135, 145x7 (need spotter for more)
OLD: 135, 155, 165x9+1(w/ spot), 155
NEW: 155, 175x11 (l&s), 185x7+1(l&s)

Cable Overhead tricep ext 4 x 15 -> 3x8-12
OLD: 25, 42.5, 65x14, 57.5x10
OLD: 57.5, 65, 73x8-122.5x9, 65x14 (failure)
NEW: 65x12, 72.5x13, 80x13

Leg ext 4 x 20 5 sec neg each rep -> 3x8-12 5 sec neg
OLD: 45, 60, 60 (2 sec pause @ 13 & 18), 45
OLD: 60, 75, 75 (2 sec pause @ 9, 12, & 18), 60
NEW: 90x12, 135x12, 165x11

Leg press 4 x 12-15 -> 3x8-12
OLD: 200x15, 290x15, 290x15, 290x7
OLD: 200x15, 400x15, 600x15, 800x14
NEW: 800x12, 1000x8 (spot), 1000x6 (spot)

Lying leg curls 4 x 20 -> 3x8-12
OLD: 70x12, 85x12, 85x11, 70x9, 70x12
OLD: 55, 70, 85, 70
NEW: 115x12, 130x (i literally forgot),122.5x10

Stiff leg deads 4 x 12 -> 3x8-12
OLD: 135x10, 135x10, 135x10, 135x10, 0
OLD: 135, 185x11, 135, 135
NEW: skipped (back still sore from last week)

No cardio
End time 3:30pm Total gym time 1hr 30min w/o cardio

This is probably wrong, but I'm posting it anyway. I got spots for anything that didn't have a cable attached. Even if I logged a warmup or a first set. It is what it is. I felt progress, I enjoy leg press. Left due to time. Life was calling, I'm not getting paid to be at the gym. So fuck it.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
721
702
Something I wanted to point out you posted earlier. You said when you busted 8 reps you would increase the weight by 10%. That is actually a f**kton of weight to increase if you think about it. If I am benching 405 lbs for 8 reps and one day I get 9 reps. That means next week I am benching 445 lbs for my final working set. I bet I only get it for 4 reps and it will probably take me months, if ever, before I hit it for 8. Likely I would have some injury set backs along the way. I would prefer to jump to 410 lbs or maybe 415 lbs the next week. I would probably hit that for 6-7 and get to 8 in a month or so without much risk of injury.

I get it if you are not lifting a lot at the moment, but it will get to a point where 10% jumps are not safe.
 
Stickler

Stickler

VIP Member
Oct 28, 2010
275
194
Something I wanted to point out you posted earlier. You said when you busted 8 reps you would increase the weight by 10%. That is actually a f**kton of weight to increase if you think about it. If I am benching 405 lbs for 8 reps and one day I get 9 reps. That means next week I am benching 445 lbs for my final working set. I bet I only get it for 4 reps and it will probably take me months, if ever, before I hit it for 8. Likely I would have some injury set backs along the way. I would prefer to jump to 410 lbs or maybe 415 lbs the next week. I would probably hit that for 6-7 and get to 8 in a month or so without much risk of injury.

I get it if you are not lifting a lot at the moment, but it will get to a point where 10% jumps are not safe.
THIS... IS EXACTLY my issue and why I got a coach. To reprogram my brain. I've injured myself enough, so now I'm letting someone else set the tone and keep the plan in motion while I'm putting in the work.
 
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