Approved Log My 2023-2024 log

[Topps_Baseball88]

Sprains are annoying and bothersome

 

[ballin2504]

Ankle injuries are terrible man. Give it time to heal

 

[25homes]

Got a wrap for my ankle. I can walk on it fine, it's fully mobile, just has one small tender spot under the ankle bone. Not to tender just slightly. But when I push back up on the Squat with a heavier weight for myself I've felt like a stretch feeling. Afterwards it seems tender there for a couple days. I got a wrap/brace to start using. Just weird because I can't even say what I did. But don't want to hold back or delay. I just don't want something to tare either. If it is a sprain it would be a minor one. It would almost feel like I slightly rolled it with out rolling it. Hopefully by Tuesday I feel pretty good on it. That's the next squat day. Dead lifts I can feel it but it gets slightly less aggravated.

12-07-2023 Logs
Wake up
1 pre work out drink
0 protein shake
0 Amino drink
Psyllium Husk Fiber Supplement with Lactobaciilus Acidophillus 2100 mg
10 G Fish oil

O Breakfast

Work out with 1 protein drink

Lunch Tomato-Herb Spaghetti With a Kick plus Spinach & Toasted Garlic Panko with 2% Milk

Dinner Brown Rice and Beans with cheese pickle and beef with water

Last 2 eggs 1 fish with water

Treadmill Running
Set 1: 00:20:00
Distance: 2.2 mile
Speed: 6.5 mph Lap/Rep: 9.0

Barbell Ab Rollout (Kneeling)
Set 1: 15
Set 2: 15
Set 3: 15
Set 4: 15
Set 5: 20
Set 6: 25

Dumbbell Side Bend
Set 1: 50 lbs x 15
Set 2: 50 lbs x 15
Set 3: 50 lbs x 15
Set 4: 50 lbs x 15
Set 5: 50 lbs x 20
Set 6: 50 lbs x 25

Push-Up
Set 1: 20
Set 2: 20
Set 3: 20
Set 4: 20
Set 5:30
Set 6: 65

Hanging Leg Raise
Set 1: 10
Set 2: 10
Set 3: 10
Set 4: 10
Set 5: 10
Set 6:10

12-08-2023 Logs
Wake up
0 pre work out drink
0 protein shake
0 Amino drink
Psyllium Husk Fiber Supplement with Lactobaciilus Acidophillus 2100 mg
10 G Fish oil

0 Breakfast

Work out with 1 protein drink

Lunch Brown Sugar Bourbon Pork Chops with Apple Pan Sauce, Scallion Mashed Potatoes & Broccoli with 2% Milk

Dinner Brown Rice and Beans with cheese and peppers water

Last 2 eggs 1 chicken with water

Treadmill Running
Set 1: 00:20:00
Distance: 2.3 mile
Speed: 6.8 mph Lap/Rep: 9.0

Leg Raise
Set 1: 20
Set 2: 20

Crunch
Set 1: 40
Set 2: 40

Rear Pull-Up (Wide Grip)
Set 1: 20 lbs x 10
Set 2: 20 lbs x 10

Cable Kneeling Pulldown
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10

Decline Bench Weighted Twist
Set 1: 50 lbs x 24
Set 2: 50 lbs x 24

Leg Raise
Set 1: 20
Set 2: 20

Crunch
Set 1: 40
Set 2: 40

Cable Kneeling Pulldown
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10

Pull-Up
Set 1:12
Set 2: 12

Decline Bench Weighted Twist
Set 1: 50 lbs x 24
Set 2: 50 lbs x 24

Leg Raise
Set 1: 26
Set 2: 32

Crunch
Set 1: 60
Set 2: 80

Chin-Up
Set 1: 20 lbs x 14
Set 2: 20 lbs x 16

Cable Kneeling Pulldown
Set 1: 120 lbs x 10
Set 2: 120 lbs x 10

Decline Bench Weighted Twist
Set 1: 50 lbs x 24
Set 2: 50 lbs x 24

great update right here

 

[Lipster]

It's so hard to give squats and dead lifts a break. But I want a healthy start. 123 weeks since I have not did squats lol. Honestly though it makes me feel like a bad week. But here is this weekend. Hopefully I feel good fast. But taking this week off on the legs. If needed next week too. Again this is a mild injury I believe maybe even just a old injury flaring up just because I'm at that age. I would feel better if I actually did something that hurt it so I know what I did lol. Here is to the grind

12-09-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino drink
Psyllium Husk Fiber Supplement with Lactobaciilus Acidophillus 2100 mg
10 G Fish oil

Breakfast Oatmeal with 2% milk

Work out with 1 protein drink

Lunch Sweet Chili Turkey Bowl with 2% Milk

Dinner banana and strawberries with water

Last melon and yogurt with water

Barbell Shoulder Press
Set 1: 45 lbs x 12
Set 2: 105 lbs x 8
Set 3: 135 lbs x 8
Set 4: 165 lbs x 8
Set 5: 165 lbs x 8
Set 6: 165 lbs x 8
Set 7: 175 lbs x 8

Dumbbell One-Arm Front Row
Set 1: 40 lbs x 8
Set 2: 40 lbs x 8
Set 3: 40 lbs x 8

Barbell Shrug
Set 1: 315 lbs x 15
Set 2: 335 lbs x 15
Set 3: 355 lbs x 15

Dumbbell Lateral Raise
Set 1: 30 lbs x 10
Set 2: 30 lbs x 10
Set 3: 30 lbs x 12

Barbell Curl
Set 1: 75 lbs x 8
Set 2: 85 lbs x 8
Set 3: 95 lbs x 8
Set 4: 105 lbs x 8

EZ Bar Curl
Set 1: 95 lbs x 8
Set 2: 95 lbs x 8
Set 3: 95 lbs x 8

Cable Bicep Curl
Set 1: 70 lbs x 8
Set 2: 70 lbs x 8
Set 3: 70 lbs x 8

Dumbbell Hammer Curl
Set 1: 45 lbs x 8
Set 2: 35 lbs x 8
Set 3: 25 lbs x 8

Dumbbell Hammer Curl
Set 1: 40 lbs x 8
Set 2: 30 lbs x 8
Set 3: 20 lbs x 8

Dumbbell Hammer Curl
Set 1: 40 lbs x 8
Set 2: 30 lbs x 8
Set 3: 20 lbs x 8

Barbell Reverse Curl
Set 1: 65 lbs x 8
Set 2: 65 lbs x 8
Set 3: 65 lbs x 8

EZ Bar Close Grip Curl
Set 1: 45 lbs x 20

12-10-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino drink
Psyllium Husk Fiber Supplement with Lactobaciilus Acidophillus 2100 mg
10 G Fish oil

Breakfast Oatmeal with 2% milk

Work out with 1 protein drink

Lunch Citrusy Tex-Mex Pork Filet with Spiced Veggie Jumble & Lime Crema with 2% Milk

Dinner banana and strawberries with water

Last melon and yogurt with water

Barbell Deadlift
Set 1: 135 lbs x 0
Set 2: 185 lbs x 0
Set 3: 225 lbs x 0
Set 4: 275 lbs x 0
Set 5: 305 lbs x 0
Set 6: 305 lbs x 0
Set 7: 305 lbs x 0
Set 8: 325 lbs x 0
Set 9: 345 lbs x 0

Barbell Bent-Over Row
Set 1: 165 lbs x 10

Cable Seated Row
Set 1: 140 lbs x 10

Cable Lat Pulldown Wide Grip
Set 1: 260 lbs x 10

Barbell Bent-Over Row Reverse Grip
Set 1: 165 lbs x 10

Cable Lat Pulldown Wide Grip
Set 1: 260 lbs x 10

Cable Seated Row
Set 1: 140 lbs x 10

Barbell Bent-Over Row
Set 1: 165 lbs x 12

Cable Seated Row
Set 1: 140 lbs x 12

Cable Front Lat Pulldown Close Grip
Set 1: 260 lbs x 12

Dumbbell One-Arm Row
Set 1: 75 lbs x 10
Set 2: 75 lbs x 10
Set 3: 75 lbs x 12

Cable Cross-Over
Set 1: 60 lbs x 10
Set 2: 60 lbs x 10
Set 3: 60 lbs x 12

Cable Rope Face Pull
Set 1: 120 lbs x 15
Set 2: 120 lbs x 15
Set 3: 120 lbs x 15

 

[rememberTHE5]

I used to have recurring ankle injuries. Few things that solved the issues :
- buying a stability disc and using it at home from time to time. 10$ on amazon, no need for a fancy balance board.
- get used to the disc,do the alphabet with your foot, then work on closing your eyes. Proprioception is very important.
- drop towel on the floor, pick it up, repeat. It works a lot on fine mobility and stabilizers.
- stretch your calves, they're often the issues

 

[Eddie Haskell]

It's so hard to give squats and dead lifts a break. But I want a healthy start. 123 weeks since I have not did squats lol. Honestly though it makes me feel like a bad week. But here is this weekend. Hopefully I feel good fast. But taking this week off on the legs. If needed next week too. Again this is a mild injury I believe maybe even just a old injury flaring up just because I'm at that age. I would feel better if I actually did something that hurt it so I know what I did lol. Here is to the grind

12-09-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino drink
Psyllium Husk Fiber Supplement with Lactobaciilus Acidophillus 2100 mg
10 G Fish oil

Breakfast Oatmeal with 2% milk

Work out with 1 protein drink

Lunch Sweet Chili Turkey Bowl with 2% Milk

Dinner banana and strawberries with water

Last melon and yogurt with water

Barbell Shoulder Press
Set 1: 45 lbs x 12
Set 2: 105 lbs x 8
Set 3: 135 lbs x 8
Set 4: 165 lbs x 8
Set 5: 165 lbs x 8
Set 6: 165 lbs x 8
Set 7: 175 lbs x 8

Dumbbell One-Arm Front Row
Set 1: 40 lbs x 8
Set 2: 40 lbs x 8
Set 3: 40 lbs x 8

Barbell Shrug
Set 1: 315 lbs x 15
Set 2: 335 lbs x 15
Set 3: 355 lbs x 15

Dumbbell Lateral Raise
Set 1: 30 lbs x 10
Set 2: 30 lbs x 10
Set 3: 30 lbs x 12

Barbell Curl
Set 1: 75 lbs x 8
Set 2: 85 lbs x 8
Set 3: 95 lbs x 8
Set 4: 105 lbs x 8

EZ Bar Curl
Set 1: 95 lbs x 8
Set 2: 95 lbs x 8
Set 3: 95 lbs x 8

Cable Bicep Curl
Set 1: 70 lbs x 8
Set 2: 70 lbs x 8
Set 3: 70 lbs x 8

Dumbbell Hammer Curl
Set 1: 45 lbs x 8
Set 2: 35 lbs x 8
Set 3: 25 lbs x 8

Dumbbell Hammer Curl
Set 1: 40 lbs x 8
Set 2: 30 lbs x 8
Set 3: 20 lbs x 8

Dumbbell Hammer Curl
Set 1: 40 lbs x 8
Set 2: 30 lbs x 8
Set 3: 20 lbs x 8

Barbell Reverse Curl
Set 1: 65 lbs x 8
Set 2: 65 lbs x 8
Set 3: 65 lbs x 8

EZ Bar Close Grip Curl
Set 1: 45 lbs x 20

12-10-2023 Logs
Wake up
1 pre work out drink
1 protein shake
1 Amino drink
Psyllium Husk Fiber Supplement with Lactobaciilus Acidophillus 2100 mg
10 G Fish oil

Breakfast Oatmeal with 2% milk

Work out with 1 protein drink

Lunch Citrusy Tex-Mex Pork Filet with Spiced Veggie Jumble & Lime Crema with 2% Milk

Dinner banana and strawberries with water

Last melon and yogurt with water

Barbell Deadlift
Set 1: 135 lbs x 0
Set 2: 185 lbs x 0
Set 3: 225 lbs x 0
Set 4: 275 lbs x 0
Set 5: 305 lbs x 0
Set 6: 305 lbs x 0
Set 7: 305 lbs x 0
Set 8: 325 lbs x 0
Set 9: 345 lbs x 0

Barbell Bent-Over Row
Set 1: 165 lbs x 10

Cable Seated Row
Set 1: 140 lbs x 10

Cable Lat Pulldown Wide Grip
Set 1: 260 lbs x 10

Barbell Bent-Over Row Reverse Grip
Set 1: 165 lbs x 10

Cable Lat Pulldown Wide Grip
Set 1: 260 lbs x 10

Cable Seated Row
Set 1: 140 lbs x 10

Barbell Bent-Over Row
Set 1: 165 lbs x 12

Cable Seated Row
Set 1: 140 lbs x 12

Cable Front Lat Pulldown Close Grip
Set 1: 260 lbs x 12

Dumbbell One-Arm Row
Set 1: 75 lbs x 10
Set 2: 75 lbs x 10
Set 3: 75 lbs x 12

Cable Cross-Over
Set 1: 60 lbs x 10
Set 2: 60 lbs x 10
Set 3: 60 lbs x 12

Cable Rope Face Pull
Set 1: 120 lbs x 15
Set 2: 120 lbs x 15
Set 3: 120 lbs x 15

@Lipster you're pushing hard i like this
the fiber and probiotics improving

i would keep pushing but not on the injured area
be safe please

 

[Mobster]

Start real light on the squats

 

[stevesmi]

I used to have recurring ankle injuries. Few things that solved the issues :
- buying a stability disc and using it at home from time to time. 10$ on amazon, no need for a fancy balance board.
- get used to the disc,do the alphabet with your foot, then work on closing your eyes. Proprioception is very important.
- drop towel on the floor, pick it up, repeat. It works a lot on fine mobility and stabilizers.
- stretch your calves, they're often the issues

I realized how poor my ankles were when I went ice skating for the first couple times
wonder if those of you in Canada who do a lot of ice skating build strong ankles and stability

 

[MONSTRO]

That's some heavy volume I'm very impressed

 

[Vadim Fedorov]

you will do well if you avoid painful exercises

 

[2Thick]

do not hammer away if it hurts

 

[e2]

I think you will be fine just avoiding the deadlifting and the squats for a little while it's not a big deal

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

take care of your health 1

 

[chesty]

that was a super heavy upper body day wow lots of curls

 

[ROIDDERS]

you must have had some massive pumps on that workout

 

[ceo]

Bros keep up the good work work around injuries no problem

 

[Lipster]

Well first Leg day in so long with out squats. Added a few more sets of curls and kicks. Wish I had a sled here. I just promised myself not to skip Leg day because the following week well damn its like the first time doing legs all over again. But I am going to be smart and not stubborn. I think postponing the cycle 2 weeks should be a pretty decent idea. I don't want to start and not be able to go 100% and I do not want a injury in a middle of a cycle either. I feel my ankle is a mild injury or aggravation. I only feel it when I am pushing from the front of my foot from the ball to go up on my toes. (During the lift part of the Squat from the bottom or on Calf raises and a little from dead lifts). But just with the last few days off I can feel a difference on my ankle and lifting my own body weight doesn't hurt no more. So here is to a quick recovery and then the grind.

 

[Topps_Baseball88]

Its awesome seeing the recovery is going very well!

 

[Lipster]

Its awesome seeing the recovery is going very well!

Just wish the injury most likely wasn't age related lol. but thank you. Yes I am going 2 weeks gives a good recovery window for a minor aggravation