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AnsweredHot!Strong, Strong, Strong!

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wintergirl
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Re: Strong, Strong, Strong! 2017/11/25 08:56:53 (permalink)
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Cycle 2/Week 4/Day 2: Saturday 25/11/2017
 
Workout: 58 minutes

Pre-Work:
1/2 cup of canned beans, 1/2 brown roll bread, tea with milk and stevia

1) Squat
1x10 Body-weight
3x5 17kg barbell
2) Chest Press
1x10 Resistance band
3x5 16kg barbell
3) Back Rows
1x10 Resistance band
3x5 17kg barbell
Rest/Rep: 5 min.
Rest/Exercise: 7-8 min
 
Okay, my break schedule is next week (from lifting), my last log will be next Monday (last day of week 4).
I will record any activities during time off & post it only when I am back, I want my mind off training.
 
Thanks for reading/listening! :)
post edited by wintergirl - 2017/11/25 09:57:28
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Brett
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Re: Strong, Strong, Strong! 2017/11/27 07:08:49 (permalink)
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So are you currently deloading then? Generally you deload all exercises at the same time rather than just one exercise. It's about reducing demand on the body as a whole, not in parts.
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wintergirl
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Re: Strong, Strong, Strong! 2017/11/27 14:25:00 (permalink)
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I am not just sore but in non-stop pain in muscles and sore in joints/tendons. I did some foam roll, stretches, massage but it does not stop at all. Last week it happen for a day or two then it went away but this week it has been 5 days I am in this situation. When I get this type of situation, I take time off the gym all together to speed up my recovery.
post edited by wintergirl - 2017/11/27 14:28:58
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wintergirl
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Re: Strong, Strong, Strong! 2017/11/28 01:11:20 (permalink)
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I post this thread to get some feedback because I have plans to modify my next cycle plan (might only maintain a 1kg/2lb progression every two workouts, since my current weight progression is 1kg/2lb per workout I have to go on a break to elevate sore & pain)
https://www.muscletalk.co...-m5523084.aspx#5523141
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Brett
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Re: Strong, Strong, Strong! 2017/11/28 15:24:04 (permalink)
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Just read through that thread. Sorry but it's not very clear to me.
 
Some things I did pick up though.
 
  • It's absolutely possible to gain 4lbs of bodyweight in a matter of weeks. Hell I can do it in a week lol.
  • Always weigh/measure yourself in the morning before any food/liquid consumption. You will get the most accurate readings then.
  • You should not be in constant pain. If that is occurring then there is something wrong. Are you doing excessive exercise during the week? Weight training is hard enough but if you are smashing cardio as well this might explain the issues.
  • Also extra food should not have the effects that you listed in the other thread. I am wondering if you are intolerant to something, which would explain why symptoms decrease when you decrease calories. I bet you are reducing the amount of the particular food that is causing issues.
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wintergirl
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Re: Strong, Strong, Strong! 2017/11/28 19:40:26 (permalink)
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Brett
Just read through that thread. Sorry but it's not very clear to me.
 
Some things I did pick up though.
 
  • It's absolutely possible to gain 4lbs of bodyweight in a matter of weeks. Hell I can do it in a week lol.
  • Always weigh/measure yourself in the morning before any food/liquid consumption. You will get the most accurate readings then.
  • You should not be in constant pain. If that is occurring then there is something wrong. Are you doing excessive exercise during the week? Weight training is hard enough but if you are smashing cardio as well this might explain the issues.
  • Also extra food should not have the effects that you listed in the other thread. I am wondering if you are intolerant to something, which would explain why symptoms decrease when you decrease calories. I bet you are reducing the amount of the particular food that is causing issues.


 
I will try to be more clear.
 
I'm not against what you suggest (gain of bodyweight in a week or so) but for someone my size, it is unusual but why would my measurements stay the same? why is my jeans still loose? I am sure I did not gain muscle mass but not fat either, possibly water retention from creatine (since I was in a 3-week cycle).  Creatine also stress out the GI so my plan is to only dose on 2.1-2.5 grams per day & watch what happens in my next creatine cycle.
 
My cardio is low impact to improve my recovery only. My weight lifting program has weight progression: increase 1kg/2lbs three times per week in all workouts. If I have used every tool for recovery (stretch, foam roll, massage, hot bath with salts) & I am still in non-stop pain for 6 days (I skipped last day of week 4 training) then took NSAID & the pain is still there; it is time to revise the weight progression plan since I do not wish to go lower than 3x5 set/rep scheme.
post edited by wintergirl - 2017/11/28 20:17:21
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Brett
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Re: Strong, Strong, Strong! 2017/11/29 14:43:00 (permalink)
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When you talk about pain are we talking about the muscle soreness you get a day or so after weight training? Eg. you so squats and then the next day your legs are sore?
 
Weight is most likely water retention yes. Other things like time of day, how much salt you ate the night before, if you had a big meal the night before, if you had a high carb intake the night before, if you have been to the toilet, if you had alcohol etc. etc. all can play a role on the scales.
 
I try and eliminate all variables by eating exactly the same things the day before a weigh, and then weighing first thing the following morning.
 
Beyond that I don't have any answers for you!
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wintergirl
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Re: Strong, Strong, Strong! 2017/11/30 01:31:37 (permalink)
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Brett
When you talk about pain are we talking about the muscle soreness you get a day or so after weight training? Eg. you so squats and then the next day your legs are sore?
 
Weight is most likely water retention yes. Other things like time of day, how much salt you ate the night before, if you had a big meal the night before, if you had a high carb intake the night before, if you have been to the toilet, if you had alcohol etc. etc. all can play a role on the scales.
 
I try and eliminate all variables by eating exactly the same things the day before a weigh, and then weighing first thing the following morning.
 
Beyond that I don't have any answers for you!


 
Creatine water retention is most-difficult, since you must keep the muscle hydrated with water, that will translate to change in scale.

I talk about two things: non-stop pain that is 5 times more than muscle soreness post-workout (for one week) followed by cold illness that usually require medical intervention.
 
I will take a little longer break now to review my program since I probably have some over-training symptoms.
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wintergirl
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Re: Strong, Strong, Strong! 2017/12/02 05:45:45 (permalink)
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After one week on break (no physical activities at all):
 
I feel better, pain under control, range of motion & core still need work: I use pain killers, NSAID, ice & heat, stretch & foam roll because pain is 10 days old. 
 
My cold is gone, body aches are less, mood is improved, appetite is normal, digestive function better, sleep improved, water retention slowly disappear, blood pressure is normal.
 
I'm down to 67kg (almost nearby 66.5kg my lowest). Unfortunately, I have to switch my goals, to train lighter since those two cycle were taxing on my body.
 
My plan is to go down from 67 to 60kg, then my maintenance/bulk calories will be 1560 +/-200. It will be doable until my gut heals fully or I might enjoy strength at lower body weight.
 
I did some blood work; unfortunately I still have vitamin & mineral below optimal & borderline deficiencies, I will have to work on it for few months, before going back to training heavy.
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Re: Strong, Strong, Strong! 2017/12/03 08:18:06 (permalink)
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My posture is back to normal, most of body pain is almost gone but still inflammation and some pain, I had some muscle imbalance, so must focus on imbalances/corrective lifts, so I will move to a new approach, slow cut with main focus on muscles strength for 3-weeks cycle followed by 1-week deload then repeat it, I won't lift as heavy to allow my body to recovery from the muscles spasms/imbalance/strains in past two cycles (which were already there prior to start lifting anyway). I won't talk about the next cycle until my next revisit the form. Cya all.
post edited by wintergirl - 2017/12/03 11:52:26
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