Goals & Gains Jungle Boogie

Seeing what form of movement is still an option.

7.1 Sat
Treadmill 3 mph @ 10% incline 40 min

7.2 Sun
Treadmill 3.5 mph @ 6% incline 40 min


Self reflection BS:
Not gonna sit around pissy eating crap food. Can slow the regress by tightening diet and staying mobile. Incase it's extended time of no lifting. Bro-science mind is blaming excessive caffeine on this. For 6+ months my intake has been coffee in morning, chasing with energy drink (Ghost or Reign ) and pre workout in evening. Me thinks that shit caught up and it's time to flush out. Have had more tendon, ligament, soft tissue nags over the past year than ever before. Inflammation hindering recovery. Am no chicken doctor but have been only on cup of coffee and will cut that out for a lower stim preworkout when I can turn my fucking hand 180 degree again.
In mirror diagnosis exam, my left bicep no long moves with extension of arm up and down. Does not peak, just sits lifeless.
 
Fahcough said:
Seeing what form of movement is still an option.

7.1 Sat
Treadmill 3 mph @ 10% incline 40 min

7.2 Sun
Treadmill 3.5 mph @ 6% incline 40 min


Self reflection BS:
Not gonna sit around pissy eating crap food. Can slow the regress by tightening diet and staying mobile. Incase it's extended time of no lifting. Bro-science mind is blaming excessive caffeine on this. For 6+ months my intake has been coffee in morning, chasing with energy drink (Ghost or Reign ) and pre workout in evening. Me thinks that shit caught up and it's time to flush out. Have had more tendon, ligament, soft tissue nags over the past year than ever before. Inflammation hindering recovery. Am no chicken doctor but have been only on cup of coffee and will cut that out for a lower stim preworkout when I can turn my fucking hand 180 degree again.
In mirror diagnosis exam, my left bicep no long moves with extension of arm up and down. Does not peak, just sits lifeless.
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That’s funny that your forearm just went like that. I’m no doctor either, but not sure caffeine would do it. Maybe you hyped yourself up too much and trained too balls to the wall until something gave out? Have you been feeling fatigued or exhausted and in pain lately? If the bad pain subsided quickly, I think you could probably work back to normal movement in a couple weeks, but yeah, hopefully nothing too serious. I had my knee swell up out of nowhere the other day, after running on concrete to catch the train, but little pain pain, mostly just weird liquid filling up the knee and tightness. I just took it about 5-10% lighter than normal, and reduced the volume to like half, but squatted anyway, and relatively heavy. A week later knee is totally normal and haven’t missed sessions. This approach of “do everything as normally as possible while avoiding super painful/grueling movements till things improve” has worked well for me for small pains and weird shit.
 
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Volador said:
That’s funny that your forearm just went like that. I’m no doctor either, but not sure caffeine would do it. Maybe you hyped yourself up too much and trained too balls to the wall until something gave out? Have you been feeling fatigued or exhausted and in pain lately? If the bad pain subsided quickly, I think you could probably work back to normal movement in a couple weeks, but yeah, hopefully nothing too serious.
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I flirt with over training all the time. Just have entirely too much energy to skip days, but will have to take another look at pushing sessions apart. It was opposite of feeling fatigue, almost like everything was syncing up . Probably just stayed on the redline too long. Just mentally a kick in balls that it happened minutes into low effort warm up. Not trying to grind out another heavy rep.


I had my knee swell up out of nowhere the other day, after running on concrete to catch the train, but no pain, just weird liquid filling up the knee and tightness. I just took it about 5-10% lighter than normal, and reduced the volume to like half, but squatted anyway, and relatively heavy. A week later knee is totally normal and haven’t missed sessions. This approach of “do as much as possible while avoiding super painful/grueling movements till things improve” has worked well for me for small pains and weird shit.
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You're in mid 30s right? The age the cloak of invulnerability doesn't fit anymore. I like that approach. Just do test ranges and shadow movements seeing what it feels like. Then add light weight and move slow. Hope you're full sprint in the clear.

Ortho appt Thurs evening so they'll probably dick around and try to do 3 weeks of stretches and anything possible not to scan it. Not knowing if you're out 3 weeks or 3 months is a bitch. If it wasn't such a nasty audible snap pop right in my ear, would never considered Dr visit and eased back. Good news, the bone didn't break lol. The red lines is where the rice crispy theme song went down.
j7UDFxo.png

961Ssex.png
 
7.3
5:25 - 6:20 p

1 handed movements

EMOM : 10 min
10 Box Jumps
15 Chicken Wing DB Fly (15)

EMOM: 10 min
7 Hack Squat (270)

EMOM: 10 min
50 sec Plank on Elbows
20 BW Squat

Treadmill 15 min 3.5 mph @ 8% incline
 
Fahcough said:
I flirt with over training all the time. Just have entirely too much energy to skip days, but will have to take another look at pushing sessions apart. It was opposite of feeling fatigue, almost like everything was syncing up . Probably just stayed on the redline too long. Just mentally a kick in balls that it happened minutes into low effort warm up. Not trying to grind out another heavy rep.


You're in mid 30s right? The age the cloak of invulnerability doesn't fit anymore. I like that approach. Just do test ranges and shadow movements seeing what it feels like. Then add light weight and move slow. Hope you're full sprint in the clear.

Ortho appt Thurs evening so they'll probably dick around and try to do 3 weeks of stretches and anything possible not to scan it. Not knowing if you're out 3 weeks or 3 months is a bitch. If it wasn't such a nasty audible snap pop right in my ear, would never considered Dr visit and eased back. Good news, the bone didn't break lol. The red lines is where the rice crispy theme song went down.
j7UDFxo.png

961Ssex.png
Click to expand...

Yeah I’m early thirties. I think also as you become a more trained you flirt with that red line more often, hard not to. You reminded me, I actually fucked up badly recently. I finished a training cycle and PR’d both Squat and DL. Came in next week and it seems like some of the strength from the low volume peaking week carried on, so weights were flying and I felt invincible. So instead of starting the new block nice and easy I went HAM on the first week after my PRs. Well, after the second session my lower back hurt so much that I literally had trouble walking around or sleeping lol. Had to take 2 entire light weeks with ibuprofen, also caught the flu and suffered a pretty major setback in numbers which was fucking depressing. Now I’m back to squatting 405, and learned my lesson. It’s hard to hold back when everything is firing like you say.

Sounds like you pulled a muscle, maybe brachioradialis? Who knows. In my experience, if nothing is broken or detached, imaging is kinda useless, but always better to get a qualified opinion. If you can bench the empty bar or a 10lb dumbbell with slow tempo that might be an entry point to activity. Then maybe slowly build back up adding 10-20lbs a session or something. Hopefully over soon. Time to build a monster leg press.
 
Volador said:
Yeah I’m early thirties. I think also as you become a more trained you flirt with that red line more often, hard not to. You reminded me, I actually fucked up badly recently. I finished a training cycle and PR’d both Squat and DL. Came in next week and it seems like some of the strength from the low volume peaking week carried on, so weights were flying and I felt invincible. So instead of starting the new block nice and easy I went HAM on the first week after my PRs. Well, after the second session my lower back hurt so much that I literally had trouble walking around or sleeping lol. Had to take 2 entire light weeks with ibuprofen, also caught the flu and suffered a pretty major setback in numbers which was fucking depressing. Now I’m back to squatting 405, and learned my lesson. It’s hard to hold back when everything is firing like you say.

Sounds like you pulled a muscle, maybe brachioradialis? Who knows. In my experience, if nothing is broken or detached, imaging is kinda useless, but always better to get a qualified opinion. If you can bench the empty bar or a 10lb dumbbell with slow tempo that might be an entry point to activity. Then maybe slowly build back up adding 10-20lbs a session or something. Hopefully over soon. Time to build a monster leg press.
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We all appreciate any comradery and outside opinions, not that we expect they have all the professional answers. Its a great moral booster that everyone gets temp set backs and it's not a lifestyle killer. A lot of you guys have way more knowledge and studies in the field. Can tell when some of the debates get deeper than name calling. Preciate the feedback bro! Time to blow shit up with the kids!
 
7.4 Murica
4:40-5:20p

Range test - light weight no fast movement

KB Shrugs (45) 15 / 20 / 25
Short Range Cable Fly - Elbows stayed at 90* (30) 12 / 20 / 25

Slow Tri Pushdowns w/ Wrist attachments (30) 15 / 15 / 15
GHD Sit up - tempo 12 / 12 / 12

Box Step Up 2 x 10 ea side
Bulgarian SS 2 x 10 ea

Lying Leg Raise to hip lift 25 / 25
Plank 2 x 1 min

Reverse Hyper (150) 10 / 10
Banded Pull down - short range (purple) 15 / 15

+ hour swim
 
7.5
5:15-6:30p

Treadmill 22min 3.5mph @ 6-15% inclines

Test OHP - KBs (25) 3 x 15 [ have to set KB on top of boxes and grab it from shoulder high]
Hack Squat (160) 20 / 20 / 20

KB Bent Rows (25) 20 / 20 / 20
Hack Squat (250) 12 / 12 / 12

KB RDL - B Stance (45s) 3 x 10 ea
Hack Squat (340) 8 / 8 (430) 4 / 5 / 3 / 5

EMOM 6 min:
1 min plank to 1 min lying leg raises

+ 5 min swim
 
7.6
5:10-6p

Calisthenics

Treadmill 15 min 3.5mph @ 6% incline

Deadbugs 3 x 20
Plank 3 x 1 min
Rotating Planks 3 x 1 min
Hollow Rock 3 x 20
Hanging Knee Tuck 3 x 15
Superman arm flies 3 x 15
Elbow to Knee 3 x 15 ea side
Reverse Hyper body weight 3 x 15

In ortho good news, nothing detached. all parts are still where they belong. extended the fk out of it in doctor terms. 3 weeks off of any curling, no heavy pressing, no butterflies, nothing that hurts . find a new hobby like squats all the time. Cool guy, he helped peace of mind. Said you don't even need to come back and see me, just don't aggravate it
 
7.7 Fri
7:15-8:15p

Core + Legs

KB Clean (35) Right arm only 3 x 20
Fan Bike 3 x 1 min

KB March (45s) 3 x 50
Seated Box Jump (30") 10
(40") 1 - fucking stupid , you use arms for momentum to jump higher
(30") 10 / 10

Hack Squat (250) 3 x 12
KB Rack Hold on 1 leg (35) 3 x 45 sec on each leg

Hack Squat (340) 3 x 8
PVC Pipe OH Squat to max depth 12 / 12 / 15

Hack Squat (430) 8 / 4 / 4
Hollow Rock 15 / 20 / 20

+ 5 min swim

rikwebb] said:
Why even lift if you can't curl?
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hard hitting truths
 
7-8
2-3p

Treadmill 20 min 3.5 mph @6% incline

Band Pulldown - hold Band in wrist crease to pull with lats not arms (purple) 3 x 20
Banded Good Morning (purple) 3 x 20

Hack Squat close stance (250) 3 x 10
Lunges 3 x 100ft

Yoke Carry (350) 50ft x 6 - forgot yoke rest on traps, not arm carries
Tri Pushdown Wrist attach (40) 3 x 20

Single Leg KB RDL (50) 3 x 10 ea
GHD Situp 3 x 15

Yukon Bar Squat (140) 3 x 10
Slow decent Up / Down & Jump 3 x 10

30 Dead Bugs
20 Lying leg raises
1 min plank
5 min swim


BW: 188lb appetite is down with this low energy output. Not near as hungry all day
 
7.9 Sun
3:50-5p

EMOM 10 min :
45 sec Fan Bike > 45 sec Burpee Jumps

Dual KB Arnold Press (25) 10 /12 / 15
Hack Squat (250) 15 / 20 / 20

Dual OH KB Squat (20) 3 x 10
Elbow Plank 3 x 90 sec

Uneven KB Lunges (45) 3 x 10 ea side
Side to Side box hops (20") 3 x 20

GHD Raise 5 / 7 / 7
Elbow Plank Pushups 11 / 10 / 10

+ 5 min swim
 
7.11 Tank you come again
5:50-6:45p

Treadmill 20 min 3.5mph @ 6-10% inclines

EMOM 20 min
Odd: 15 Push ups Scratch those, no hand position was ever comfortable. Elbow tension was awkward.
Switch to 20 KB Shrugs (45s)
Even: 10 Side to side box hop (20") with Up / Down

EMOM: 16 min
Odd: 10 Para Bars L-sit Leg Raises
Even: 40sec High Knee

+5 min swim
 
7.13
5:10-6p

Treadmill 20 min 3.5mph @ 4-10% inclines

EMOM 30 min
Odd: 15 KB Swing ea side (25)
Even: 15 Tri Push down (40) ... Fat bar and handles were still no go on elbow - wrist straps again

+ 20 min swim


Today was a shoulder blaster - 30 min with very minimal rest. Took almost a min to do swings on both sides. Delts were on fire. These short and furious workouts are kinda nice change of pace. Still miss the weights.
 
7.15
5:30-6:20 p

FringeSport challenge

8 Rounds:
25m Sled Push (1 plate)
3x Slam Ball or 3x Burpee (Did 5x Jump squats, couldn't comfortably do either choice)
200m Run
90 sec rest

Also did challenge w/ 20# Vest.

+ 20 Knee Tucks
2 min Fan Bike
1 min lying leg raises
1 min plank
15 min swim
 
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