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Ramblings of a lunatic

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cricket_fire
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2014/11/28 20:26:12 (permalink)

Ramblings of a lunatic

Alright, I'm back...
 
Not sure yet if this will be a super-detailed log, or just the occasional rant, but here it goes. My life is currently hectic as all hell:
  • working nights as a security officer at a casino
  • personal training a couple people on the side
  • going to college full time to become a Massage Therapist
For those who don't know me, I compete in powerlifting. My last meet was at the end of April, where I squatted 600lbs, benched 335 (I was dealing with a chronic pec injury and couldn't train it), and deadlifted 709lbs. A couple weeks after that meet, I injured my lower back in the gym doing a defecit deadlift, and it hasn't been the same since. Between my research to figure out the problem, and my schooling, I've come to discover I have TONNES of movement disfunctions and imbalances. I'm working very hard right now to correct these problems.
 
Goals
My goals are currently more focused on bodybuilding, and moving right again.
  • get leaner (I'm a total fat guy - I'm always trying to get leaner, and always self-sabatoging lol. I have a problem with binge eating that I'm trying to work on)
  •  maintain size / gain a little back in legs (my legs have lost about 4" since I haven't been able to squat/deadlift and I was half-assing the limited things I could do... need to pick this up big time)
  • learn to move again / fix my disfunctions and imbalances
  • perform a full bodyweight squat, and at least be close to performing a pistol squat, with proper technique
Strength will have to wait. The plan is to spend the next 10 weeks absolutely killing myself to get lean and moving better. That way I'll fix my ailments, and can safely put on size without worrying about adding too much fat.
 
I'll try to post as often as possible, outlining all the different stuff I'm doing for training, cardio, diet changes, and mobility (mobility might be the most interesting, I'm experimenting with tonnes of different modalities, and I'm trying to go at it pretty aggressively)
post edited by cricket_fire - 2014/11/28 20:28:23
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    cricket_fire
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    Re: Ramblings of a lunatic 2014/11/28 20:40:33 (permalink)
    A few recent pics... think back pics were in Oct, rest were a couple weeks ago. I've put on a big of chub since then, but should probably be back to this point within a couple weeks at most (and then much leaner from there hopefully! haha).
    post edited by cricket_fire - 2015/01/02 20:24:16
    #2
    Ox
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    Re: Ramblings of a lunatic 2014/11/28 21:01:31 (permalink)
    Hey mate, good to see you back!
     
    You don't look fat in those pics mate, looks in pretty awesome condition! How did the travelling go??

     
     
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    #3
    cricket_fire
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    Re: Ramblings of a lunatic 2014/11/28 21:55:29 (permalink)
    Thanks bro. Nice to see you still posting! Travel was amazing.. can't believe it's been that long since I was on here lol. Took buses all around Peru, saw lots of little towns in the mountains, and eventually finished off with the Inca Trail (4 day hike through the mountains to Machu Pichu)
    #4
    cricket_fire
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    Re: Ramblings of a lunatic 2014/11/28 22:11:02 (permalink)
    Today's fun..
     
     
    Did some mobility work to start...
    Ball rolled bottom of feet 1 min each
    Band distraction at ankle, lunge forward, emphasized external hip rotation - 2 mins each side (working through ankle and hip ROM)
     
    Then onto my weird leg day...
     
    Pistols (holding the rack to support myself... nowhere close to being able to do these without assistance):
    bodyweight x 10, 10, 8, 6, 6
     
    Split Squats:
    3x135x8
     
    Walking DB Lunge:
    50'sx10
    50'sx7
    50'sx6, then dropped the dumbells and did 2 more reps each leg. Fell on the 3rd attempt lol
     
    Laying Leg Curl // 45 Degree Hypers (superset):
    12x12 // bwx10
    10x12 // bwx10
    10x8 // bwx8
     
    Leg Extension (drop set) (plantar flexed):
    210x20 / 170x8 / 130x5
     
     
     
     
     
    Several hours later, I did 30 mins incline walking on the treadmill, and 2 minutes ankle stretch.
     
    Before work tonight I'll do some more soft tissue work (likely roll out my ITB, glutes, and bottom of foot). And at work throughout the night I'll do a little bit of stretching to help me stay awake lol
     
    #5
    sd1656
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    Re: Ramblings of a lunatic 2014/11/28 22:24:53 (permalink)
    goal to perform a full bodyweight squat? I don't get it.
    #6
    Kaneda
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    Re: Ramblings of a lunatic 2014/11/28 23:04:17 (permalink)
    Blast from the past! Welcome back :)
    #7
    IconWldn
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    Re: Ramblings of a lunatic 2014/11/28 23:10:40 (permalink)
    ... That's you with a lot of chub gained?!?

    Not looking fat at all buddy. Sorry to hear about the back injuries.

    My current journal - http://www.muscletalk.co.uk/10-to-10-m5322331.aspx (Tri-Phase Training and stead calorie increase)
    I'm on this Twitter lark - see you there.
     
    Eat Big - Lift Big - Live Big.
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    cricket_fire
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    Re: Ramblings of a lunatic 2014/11/29 01:53:06 (permalink)
    Thanks guys! Good to be back!
     
    sd1656 - that's a mobility goal of mine. Since my injury, I've been talking to lots of knowledgeable people, and doing tonnes of my own research. I've discovered loads of imbalances (like I have practically no glute medius/it doesn't fire), and deficiencies in range of motion (such as my ankle flexion is complete crap). I'm not able to perform a full squat without a couple hundred pounds pushing me into the hole, which is obviously not a good thing lol... especially when you consider I've been doing it for years, with a decent amount of weight (squatted 600lbs at my last meet).
     
    So I'm using that as a benchmark for my improvements; I'm hoping by doing lots of mobility drills and soft tissue work, I'll be able to really improve those ranges of motion (as well as strengthening areas such as glute med which would stop my ROM due to body protecting itself)
    #9
    daKensta
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    Re: Ramblings of a lunatic 2014/11/29 05:50:58 (permalink)
    cricket_fire





     
    SHA
     
     
     
     
     
     
     
     
     
     
     
     
     
     
     
     
     
     
     
     
     
     
    WING!
     
    long time no see bro. ;)

    SQ:170 BP:172.5 DL:265 OHP:120(strict)



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    cricket_fire
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    Re: Ramblings of a lunatic 2014/11/29 19:15:28 (permalink)

     
    I already started getting sore throughout the night at work last night... today I'm hobbling around and it's only been 24 hours since the workout... tomorrow is gonna suuuuuuuck. Serves me right for not training legs hard for so long
    #11
    sd1656
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    Re: Ramblings of a lunatic 2014/11/29 21:33:26 (permalink)
    Ah I get you, makes sense now! Well I'll be following this, some good numbers to be produced I think, in good shape to!
    #12
    cricket_fire
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    Re: Ramblings of a lunatic 2014/11/30 04:37:45 (permalink)
    Thanks man! Would like to be in much better condition, but it's coming!
     
     
    Today's session... totally exhausted after last night's shift and a poor sleep in the morning, and legs are as sore as they've ever been already lol, so only did a little heavy the work.. the rest was just focused on blood flow, keeping rest periods short
     
    Started with some shoulder stuff to warm up... band distracted external rotations holding a KB, internal/external band rotations, and band pullaparts.
     
    Incline Bench:
    225x5
    245x8
    225x5 (really slow/controlled)
     
    Flat DB Bench:
    105x6
    85x8
     
    Incline DB Bench:
    65x12
    65x10
    65x8
     
    Pec Dec:
    18x10
    15x8
    12x10
    10x10
    **rest only 15-30 secs on these
     
    Cable Pec Flies (10 second rest-pause):
    32.5 x 15 / 5 / 3
     
    Rope Pushdowns (10 second rest-pause):
    47.5 x 20 / 6 / 3
     
     
     
    A couple hours later I did 30 mins incline walking, followed by an ankle stair stretch 2 mins each. Missed my main mobility work today as I was so tired and legs are honestly too sore to even think about rolling lol. I brought my lacrosse ball to work.. gonna try to fit in some shoulder and pec work on break
    #13
    cricket_fire
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    Re: Ramblings of a lunatic 2014/12/01 00:20:55 (permalink)
    Hit upper back today.. started with 5 Way Shoulder Mob, then...
     
    Pulldown Abs // Hanging Leg Raise (superset):
    135x12 // bwx10
    135x10 // bwx10
    135x5 // bwx8
    **been doing a little ab work at the start of some workouts, because otherwise I know I'll end up skipping them lol
     
    Pulldown (v-handle):
    240x12
    240x8
    240x6
     
    Seated Machine Row (wide grip):
    180x10
    180x10
    165x8
    150x10
     
    Spud Pulldowns / Meadows' Stretchers (superset):
    150x15 / 135x5
    135x10 / 135x3
    120x10 / 120x5
     
    1 Arm Hammer Strength Pulldowns (all reps were forced reps) (drop set):
    140x8 / 115x5 / 90x5
     
    Seated Incline DB Curl (10 second rest pause):
    30x12 / 5 / 3
     
     
     
    Did another 30 mins incline walking a few hours later. Before work tonight I'll be doing some mobility stuff:
    -soft tissue work on glutes, upper back, and pecs
    -quad/hip flexor stretch
    #14
    The_Lone_Wolf
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    Re: Ramblings of a lunatic 2014/12/01 09:36:48 (permalink)
    I'm in!

    Bodybuilding Warehouse Rep.
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    IconWldn
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    Re: Ramblings of a lunatic 2014/12/01 20:41:15 (permalink)
    Looked like a great session buddy.

    I know what you mean about abs at the start. I do the same with that and cardio otherwise it won't be done!

    My current journal - http://www.muscletalk.co.uk/10-to-10-m5322331.aspx (Tri-Phase Training and stead calorie increase)
    I'm on this Twitter lark - see you there.
     
    Eat Big - Lift Big - Live Big.
    #16
    cricket_fire
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    Re: Ramblings of a lunatic 2014/12/02 00:43:18 (permalink)
    Thanks!
     
     
    Worked last night (night shifts are 10:30pm-7:15am), had class today, and work again tonight. So gym today was a little rushed in favour of a couple hours sleep lol. Around 30 seconds rest between all sets
     
    H Roll:
    35x12
    35x10
    35x10
     
    Seated DB Cleans:
    35x8
    30x8
    25x10
     
    Standing DB Laterals:
    40x10
    35x8
    30x8
    25x10
    20x12
    15x15
     
    Hammer Strength Shoulder Press:
    90/armx10
    70x12
    45x15
     
    1 Arm Cable Laterals:
    17.5x10
    17.5x8
    12.5x10
    12.5x10
     
     
    Good workout considering it took less than half an hour lol. Had trouble sleeping before work so ended up getting my 30 mins cardio in too. No mobility work today (at least yet... we'll see how busy it is at work)
    #17
    daKensta
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    Re: Ramblings of a lunatic 2014/12/02 04:36:35 (permalink)
    Cricky_wicky...
    are we talking kgs or lbs in your new journal?
     
    x

    SQ:170 BP:172.5 DL:265 OHP:120(strict)



    #18
    cricket_fire
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    Re: Ramblings of a lunatic 2014/12/02 07:41:45 (permalink)
    lbs sadly... wish I was doing 540lb inclines haha. Won't be anything too heavy in here for a while sadly
    #19
    cricket_fire
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    Re: Ramblings of a lunatic 2014/12/02 07:53:00 (permalink)
    Something clicked in my head while talking with a bodybuilding friend of mine the other day... we were talking about people who never make progress despite always talking about it. I realized I fall into this quite a bit; I've made some good progress over the years, but it could be much better.
     
    My biggest hurdle by FAR is my binge eating; I'll eat great for a few days to a few weeks, then I'll snap and binge eat absurd amounts for days at a time. I always just say "I won't do that again" or "I've gotta stop that" but I don't really change anything... the cycle just repeats...
     
    I guess this is just one of my many ramblings to come lol... just thinking more and more that I need to address this issue. It's 100% an eating disorder, and I'm positive I created it the first time I dieted (went from 300lbs to 204 a few years ago).
     
    It holds me back WAY more than any other factor... I never get lean enough to feel comfortable enough to bulk because of it, so strength/size progress is very slow... it keeps me from getting lean enough and indirectly keeps me from getting bigger/stronger. It also costs me way too much money as a broke student (I can easily spend $50+ a day on snacks alone when I binge, and it can last for days to weeks).
     
    When I'm feeling really motivated I think "there's no way I'll binge again.. it's so ****ing stupid". Then all of a sudden I'm almost out of control... it's such a stupid thing but it's been going on for years now.
     
    If anyone has any suggestions on anything I just said...
    #20
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