Sing it again, Rookiebeotch!

[matty_mcfly]

I haven't seen it yet... I'm upset because of your spoiler. But I also appreciate your joke. So torn.

Don't worry, it wasn't much of a spoiler at all.

[Rookiebeotch]

I'm fairly certain that the bicep problem is fixed now. I just did my 5rep squat set and there is no new bicep pain other than the ragged soreness from the ART. Brachialis Tendinitis from tightly gripping and supporting the loaded squatbar it is, then.

Now I am first focusing on excessively tightening the upper back and engaging the lats while keeping the elbow free of tension. I do not grip the bar anymore, only the minimum pressure applied to keep the bar from rolling back. Nearly all of the bar's force is absorbed through the tightened upper back muscles.

Gonna try some shitty singles.

[Rookiebeotch]

5/12 Tuesday

Daily DL and squat reintroduction. Rows and Bench.

FitNotes Workout - Tuesday 12th May 2015** Barbell Squat **- 135.0 lbs x 10 reps- 225.0 lbs x 8 reps- 255.0 lbs x 5 reps- 275.0 lbs x 1 rep [Belt]- 285.0 lbs x 1 rep [PR] [Belt]** Barbell Row ** (Row Superset)- 165.0 lbs x 15 reps [PR]- 165.0 lbs x 15 reps** Rear Delt Dumbbell Raise ** (Row Superset)- 10.0 lbs x 20 reps- 10.0 lbs x 20 reps** Deadlift **- 165.0 lbs x 10 reps- 225.0 lbs x 10 reps- 315.0 lbs x 7 reps- 385.0 lbs x 1 rep [Belt.  Alt grip]- 405.0 lbs x 1 rep [PR] [Belt. Alt grip]** Flat Barbell Bench Press ** (Bench Superset)- 185.0 lbs x 13 reps- 205.0 lbs x 9 reps- 225.0 lbs x 7 reps** Dumbbell Face Pull ** (Bench Superset)- 10.0 lbs x 20 reps- 10.0 lbs x 20 reps

So, bicep problem partially solved. The heavy squat singles triggered the issue. I had to grip the bar to keep it from rolling. At least it only triggered at 275 rather than early on at 225. I need to solve this. I can't give a good competition bench if it follows bicep destroying squats like this.

Oh yeah. 4 plate deadlift.

*drops mic, walks off stage*

[matty_mcfly]

Haha good shit all the way around. I mean besides re-aggravating the bicep again. I'm kind of fucked if you ever figure your squat out.

[matty_mcfly]

http://youtu.be/68ZgW6dzWUA

 

Not sure if you are into shows like the Talking Dead, but this is my version of that for GoT

[Rookiebeotch]

5/14 Thursday

BW = 202

Attempt at 1,000lb club, faux comp.

FitNotes Workout - Thursday 14th May 2015** Barbell Squat **- 135.0 lbs x 5 reps- 185.0 lbs x 5 reps- 225.0 lbs x 2 reps- 275.0 lbs x 1 rep- 295.0 lbs x 1 rep [#1]- 305.0 lbs x 1 rep [PR] [#2]- 315.0 lbs x 0 rep [#3]** Flat Barbell Bench Press **- 135.0 lbs x 8 reps- 185.0 lbs x 6 reps- 225.0 lbs x 1 rep- 245.0 lbs x 1 rep- 260.0 lbs x 1 rep [#1]- 270.0 lbs x 0 rep [#2]- 275.0 lbs x 0 rep [#3]** Deadlift **- 135.0 lbs x 10 reps- 225.0 lbs x 8 reps- 315.0 lbs x 3 reps- 365.0 lbs x 1 rep- 395.0 lbs x 1 rep [#1]- 415.0 lbs x 0 rep [#2]- 415.0 lbs x 0 rep [#3]** Barbell Skullcrusher ** (PostBig3 Superset)- 55.0 lbs x 20 reps [PR]- 55.0 lbs x 20 reps** Assisted Razor Curl ** (PostBig3 Superset)- 10 reps- 10 reps** Chin Up ** (PostBig3 Superset)- 10 reps- 10 reps

315 squat fail killed arms. Dead arms killed bench. Dead bench placed deadlift goals too high. Total = 960.

At least my ass doesn't hurt.

RIP BB King

[Rookiebeotch]

5/16 Saturday

10 rep 24hr fasted workout. PreCarbRefeed.

FitNotes Workout - Saturday 16th May 2015** Split Squat ** (1st Superset)- 20 reps- 60.0 lbs x 10 reps [PR]- 60.0 lbs x 10 reps- 60.0 lbs x 10 reps** Pull Up ** (1st Superset)- 10 reps- 10 reps- 10 reps- 10 reps** Flat Barbell Bench Press ** (2nd Superset)- 135.0 lbs x 20 reps- 185.0 lbs x 14 reps- 205.0 lbs x 10 reps- 205.0 lbs x 9 reps** Dumbbell Face Pull ** (2nd Superset)- 10.0 lbs x 20 reps- 10.0 lbs x 20 reps** Rear Delt Dumbbell Raise ** (2nd Superset)- 10.0 lbs x 20 reps- 10.0 lbs x 20 reps** Deadlift ** (3rd Superset)- 135.0 lbs x 10 reps- 225.0 lbs x 10 reps- 295.0 lbs x 8 reps- 295.0 lbs x 8 reps** Dumbbell Curl ** (3rd Superset)- 30.0 lbs x 10 reps- 30.0 lbs x 10 reps** Lateral Dumbbell Raise ** (3rd Superset)- 10.0 lbs x 17 reps- 10.0 lbs x 12 reps

Split squats were a good addition. Wiped out my legs without wrecking my shoulders/arms. External rotator and brachialis are still fucked. My triceps are still DOMSing. My bench was affected.

[Rookiebeotch]

5/17 Sunday

OHP before GoT.

FitNotes Workout - Sunday 17th May 2015** Overhead Press **- 135.0 lbs x 10 reps- 145.0 lbs x 7 reps- 155.0 lbs x 5 reps [PR]- 165.0 lbs x 1 rep

Arms still fucked. Legs still DOMSing. Still managed a super grindy 5rep pr. 3x165 should be the next rep pr, but not tonight.

Poor Sansa. Her dresses always get ruined.

[Rookiebeotch]

5/19 Tuesday

Deadlifts and PullUps. DL supplements for ham strength and asymmetrical hip function. PullUps supplements for reinforcement of the lats and bicep recovery.

FitNotes Workout - Tuesday 19th May 2015** Deadlift **- 135.0 lbs x 10 reps- 225.0 lbs x 10 reps- 315.0 lbs x 7 reps- 350.0 lbs x 6 reps [PR] [Belt. Alt grip]- 375.0 lbs x 4 reps [PR] [Belt. Alt grip.]** Pull Up ** (PullUp Superset)- 10 reps- 10 reps- 10 reps- 10 reps** Assisted Razor Curl ** (PullUp Superset)- 10 reps- 10 reps- 10 reps- 10 reps** One Stiff Legged Deadlift ** (Accessory Superset)- 135.0 lbs x 5 reps [PR]- 60.0 lbs x 10 reps [PR]- 135.0 lbs x 5 reps** Chin Up ** (Accessory Superset)- 5 reps- 5 reps- 5 reps

DLs felt good. PRs there. PullUps felt OK. Biceps still sore, and also forearm muscle connections on inside elbows started to feel ragged. Eventually, this soreness would get worse and limit my ChinUps. I tried the one leg DLs with both barbell and dumbbells, balance was a huge issue. I'm not sure I will do that again. Holes in walls are not good.

[Rookiebeotch]

5/20 Wednesday

Bench and Upper Back. Supplemental bench exercises chosen to strengthen triceps and deep chest. YatesRows for scapula retraction. Building up squat bar shelf. Lats are on PullUp day.

FitNotes Workout - Wednesday 20th May 2015** Bench Press **- 135.0 lbs x 20 reps- 185.0 lbs x 15 reps [PR]- 205.0 lbs x 11 reps [PR]- 225.0 lbs x 6 reps- 230.0 lbs x 4 reps [Failed 5th rep]- 235.0 lbs x 4 reps [PR] [Ham Cramp]** Yates Row ** (Row Superset)- 135.0 lbs x 14 reps- 165.0 lbs x 14 reps [PR]- 165.0 lbs x 14 reps** Narrow Grip Bench ** (Row Superset)- 135.0 lbs x 12 reps- 165.0 lbs x 12 reps [PR]- 165.0 lbs x 12 reps** Dumbbell Face Pull ** (Accessory Superset)- 10.0 lbs x 20 reps- 10.0 lbs x 20 reps** Flat Dumbbell Fly ** (Accessory Superset)- 30.0 lbs x 12 reps- 30.0 lbs x 12 reps** Rear Delt Dumbbell Raise ** (Accessory Superset)- 10.0 lbs x 15 reps- 10.0 lbs x 20 reps

Sniped some easy rep PRs for bench. Final rep cramped my right hamstring before bar got racked. The cramp persisted until I could bring that knee to my chin. I didn't know that would release the cramp, at that point I was trying everything.

Arms feel almost 100% better, but I have a fear of squats now.

A small muscle between my right lat and my right rear delt has been twitching all day. Very annoying.

[Rookiebeotch]

5/21 Thursday

Squat and OHP day. Squat stuff chosen for variety, hip mobility, ham strength, and avoiding a heavy bar on my back/shoulders. OHP programmed for easy rep-PRs.

FitNotes Workout - Thursday 21st May 2015** Split Squat **- 20 reps- 60.0 lbs x 10 reps [DBs]- 135.0 lbs x 5 reps [PR] [HighBar]** Barbell Front Squat **- 135.0 lbs x 10 reps [PR]- 135.0 lbs x 10 reps** Overhead Press ** (OHP Superset)- 135.0 lbs x 10 reps- 145.0 lbs x 8 reps [PR]- 150.0 lbs x 6 reps [PR]- 155.0 lbs x 4 reps- 160.0 lbs x 2 reps [PR]** Assisted Razor Curl ** (OHP Superset)- 10 reps- 10 reps- 10 reps** Overhead Squat ** (Accessory Superset)- 65.0 lbs x 10 reps- 85.0 lbs x 9 reps [Bailed 10th rep.]- 95.0 lbs x 10 reps- 105.0 lbs x 10 reps [PR]- 115.0 lbs x 6 reps [PR] [Degenerating wobble at end of 6th rep]** Upright Row ** (Accessory Superset)- 65.0 lbs x 10 reps- 85.0 lbs x 10 reps- 95.0 lbs x 10 reps- 105.0 lbs x 10 reps- 115.0 lbs x 10 reps

SplitSquat balance was an issue on the heavy end. FrontSquat felt good. Got a bunch of OHP rep-PRs. Hams got thoroughly destroyed on the RazorCurl. I'm seeing strengthening here, almost getting an unassisted rep at the beginning. OHS was successful, far outdoing any attempt at it in the past. I think I will have the big plates on there soon, but at least it looked like I was doing something with the quarters and dimes. The low rep light UprightRows were for recovery and mobility in consideration of the high effort OHP.

[Rookiebeotch]

5/23 Saturday

Full body before carb overload. 24hr fast. 30hr since sleep.

FitNotes Workout - Saturday 23rd May 2015** Deadlift ** (Basics Superset #1)- 135.0 lbs x 10 reps- 225.0 lbs x 10 reps- 315.0 lbs x 10 reps [PR]** Pull Up ** (Basics Superset #1)- 10 reps- 10 reps- 10 reps** Bench Press ** (Basics Superset #2)- 155.0 lbs x 18 reps- 185.0 lbs x 12 reps- 205.0 lbs x 9 reps** Yates Row ** (Basics Superset #2)- 155.0 lbs x 14 reps- 185.0 lbs x 10 reps [PR]- 205.0 lbs x 7 reps [PR]** Overhead Press ** (Basics Superset #3)- 135.0 lbs x 10 reps** Barbell Front Squat ** (Basics Superset #3)- 135.0 lbs x 10 reps

Lack of sleep affected performance. 3rd exercise group stopped short because I passed out.

I woke up and ate a pound of frosted flakes and finished watching the first season of True Detective. Fucking awesome. I can't wait for the next season.

[Rookiebeotch]

5/24 Sunday

DL and PullUps before GoT. Focus on hams, lats, grip, glutes. Remembered that I have calves.

FitNotes Workout - Sunday 24th May 2015** Deadlift **- 135.0 lbs x 10 reps- 225.0 lbs x 10 reps- 275.0 lbs x 10 reps- 315.0 lbs x 10 reps [Alt grip]- 350.0 lbs x 6 reps [Alt grip. Belt.]- 385.0 lbs x 2 reps [PR] [Alt grip. Belt.]** Pull Up ** (1st Superset)- 10 reps- 10 reps- 10 reps** Assisted Razor Curl ** (1st Superset)- 10 reps- 10 reps- 10 reps** Chin Up ** (2nd Superset)- 10 reps- 10 reps** Barbell Calf Raise ** (2nd Superset)- 225.0 lbs x 10 reps- 225.0 lbs x 10 reps** Sumo Deadlift ** (2nd Superset)- 225.0 lbs x 10 reps [Alt grip.]- 225.0 lbs x 10 reps [Alt grip.]

So tired. Quads have been exhausted for a week. Even during deadlifts. Maybe it's because I've been sitting down playing Kerbal Space Program all day every day. I've made a vertical take off and land tourist moon aeroshuttle that glides in for a home return.

And on GoT, those women really drawed me in. So satisfying in so many ways.

[Rookiebeotch]

5/25 Monday

Bench and upper back.

FitNotes Workout - Monday 25th May 2015** Bench Press **- 135.0 lbs x 20 reps- 185.0 lbs x 12 reps- 205.0 lbs x 9 reps- 230.0 lbs x 6 reps [PR] [Grindy]- 255.0 lbs x 1 rep** Yates Row ** (Row Superset)- 135.0 lbs x 20 reps [PR]- 175.0 lbs x 10 reps- 175.0 lbs x 12 reps [PR]- 175.0 lbs x 12 reps** Narrow Grip Bench ** (Row Superset)- 135.0 lbs x 14 reps [PR]- 175.0 lbs x 9 reps- 175.0 lbs x 9 reps- 175.0 lbs x 10 reps [PR]** Dumbbell Face Pull ** (Accessory Superset)- 25.0 lbs x 10 reps** Flat Dumbbell Fly ** (Accessory Superset)- 30.0 lbs x 12 reps** Rear Delt Dumbbell Raise ** (Accessory Superset)- 25.0 lbs x 8 reps [PR]

I made some broccoli tuna cheese stuff inspired by Mac and cheese. Low carb. About 200g of protein.

[Rookiebeotch]

Low carb Mac and cheese inspired broccoli tuna cheese stuff.

60g Unflavored whey isolate.

8oz block of cheddar.

4Tbsp coconut flour

15g gelatin

Water

2 eggs

Seasoning and spices.

1lb broccoli

12oz canned tuna.

About 200g of protein. 90-100g fat.

[miss_marissa]

Please tell me you didn't actually pass out and that you're using that as a metaphor for being too tired to continue.

[Rookiebeotch]

Fell asleep sitting down waiting for next set.

[matty_mcfly]

Lol yea that was my assumption.  Rookie has some weird intra workout habits 

[miss_marissa]

Oh that's hilarious. I imagined you pressing and fainting with a barbell over your head. I'm glad that's not the case.

 

Props for hitting PRs while being that tired though.

[Rookiebeotch]

Note to self and others; leave sufficient space between OverheadSquat and the rack to allow a clear snatch bail.

[Rookiebeotch]

5/26 Tuesday

Squat and OHP. Squat stuff for volume and variety while avoiding lowbar. OHP stuff for shoulder mobility and balance.

FitNotes Workout - Tuesday 26th May 2015** High Bar Squat **- 135.0 lbs x 10 reps- 185.0 lbs x 10 reps- 215.0 lbs x 10 reps [PR]- 235.0 lbs x 5 reps [PR]- 245.0 lbs x 4 reps [PR]- 255.0 lbs x 3 reps [PR]** Split Squat **- 60.0 lbs x 10 reps** Overhead Press ** (OHP Superset)- 125.0 lbs x 12 reps- 135.0 lbs x 9 reps- 145.0 lbs x 6 reps- 155.0 lbs x 3 reps- 165.0 lbs x 1 rep** Front Squat ** (OHP Superset)- 125.0 lbs x 10 reps- 135.0 lbs x 8 reps- 145.0 lbs x 6 reps- 155.0 lbs x 6 reps- 165.0 lbs x 8 reps** Overhead Squat ** (OHS Superset)- 95.0 lbs x 10 reps- 115.0 lbs x 6 reps [Injured fingers during bail]** Upright Row ** (OHS Superset)- 95.0 lbs x 12 reps

Well. That sucked.

[Rookiebeotch]

5/31 Sunday

Full body reps. Before carb out and GoT. Shrugs to help with HighBarSquat.

FitNotes Workout - Sunday 31st May 2015** Deadlift ** (Basics Superset #1)- 135.0 lbs x 10 reps- 225.0 lbs x 10 reps- 315.0 lbs x 10 reps** Pull Up ** (Basics Superset #1)- 10 reps- 10 reps- 10 reps** Bench Press ** (Basics Superset #2)- 165.0 lbs x 16 reps- 185.0 lbs x 16 reps [PR]- 205.0 lbs x 11 reps** Yates Row ** (Basics Superset #2)- 165.0 lbs x 13 reps- 185.0 lbs x 12 reps [PR]- 205.0 lbs x 8 reps [PR]** Overhead Press ** (Basics Superset #3)- 135.0 lbs x 10 reps- 135.0 lbs x 10 reps- 135.0 lbs x 9 reps** Front Squat ** (Basics Superset #3)- 135.0 lbs x 12 reps [PR]- 135.0 lbs x 12 reps- 135.0 lbs x 12 reps** Barbell Shrug ** (Bonus Superset)- 225.0 lbs x 10 reps [PR]- 225.0 lbs x 10 reps- 225.0 lbs x 10 reps** Barbell Calf Raise ** (Bonus Superset)- 225.0 lbs x 10 reps- 225.0 lbs x 10 reps- 225.0 lbs x 10 reps

It was challenging to work around my damaged fingers, but I made it work.

[Rookiebeotch]

6/1 Monday

Squats and OHP. Squat stuff for volume, variety, and mobility.

FitNotes Workout - Monday 1st June 2015** High Bar Squat **- 135.0 lbs x 10 reps- 185.0 lbs x 10 reps- 235.0 lbs x 8 reps [PR]- 245.0 lbs x 7 reps [PR]- 255.0 lbs x 5 reps [PR]- 265.0 lbs x 3 reps [PR] [Belted]** Split Squat **- 70.0 lbs x 5 reps- 70.0 lbs x 5 reps** Overhead Press ** (OHP Superset)- 135.0 lbs x 9 reps- 145.0 lbs x 7 reps- 155.0 lbs x 4 reps- 165.0 lbs x 1 rep** Front Squat ** (OHP Superset)- 135.0 lbs x 10 reps- 145.0 lbs x 10 reps- 155.0 lbs x 10 reps- 165.0 lbs x 10 reps [PR]** Overhead Squat ** (OHS Superset)- 95.0 lbs x 5 reps- 115.0 lbs x 5 reps** Upright Row ** (OHS Superset)- 95.0 lbs x 12 reps- 115.0 lbs x 12 reps

I put effort into the HighBar and later sets of OHP. I took it easy on SplitSquats and OverheadSquats. I wanted to do another set of OHS @135, but friends called for my support on the final GTA-V online heist.

Fingers are healing, but a long way to go. I'm not looking forward to when the right ring fingernail comes off. I took precautions during OHS tonight. I put the safety stands outside the plates so the bar rests on the sleeves. I stood far away from the rack. And I kept a clear bail path in my mind during the lifts.

[Rookiebeotch]

6/2 Tuesday

Bench press. Got sick. Nose running like Usain Bolt. Cut the workout short (upper back).

FitNotes Workout - Tuesday 2nd June 2015** Bench Press **- 135.0 lbs x 20 reps- 185.0 lbs x 12 reps- 205.0 lbs x 9 reps- 225.0 lbs x 6 reps- 235.0 lbs x 4 reps- 235.0 lbs x 4 reps- 235.0 lbs x 3 reps- 235.0 lbs x 3 reps

6/4 Thursday

Deadlifts. Still sick, though I manged to keep it from progressing down into my throat and lungs. Still, no energy, no accessories or lat work.

FitNotes Workout - Thursday 4th June 2015** Deadlift **- 135.0 lbs x 10 reps- 225.0 lbs x 10 reps- 315.0 lbs x 10 reps- 355.0 lbs x 2 reps- 355.0 lbs x 1 rep- 355.0 lbs x 1 rep

6/6 Saturday

Full body before carb overload. Variety. So tired.

FitNotes Workout - Saturday 6th June 201528hr fast** Deadlift ** (Superset 1a)- 135.0 lbs x 10 reps- 225.0 lbs x 10 reps- 295.0 lbs x 10 reps- 295.0 lbs x 10 reps** Pull Up ** (Superset 1a)- 10 reps- 10 reps** Sumo Deadlift ** (Superset 1b)- 295.0 lbs x 8 reps- 295.0 lbs x 10 reps [PR]** Chin Up ** (Superset 1b)- 10 reps- 10 reps** Bench Press ** (Superset 2a)- 175.0 lbs x 12 reps- 175.0 lbs x 12 reps** Yates Row ** (Superset 2a)- 175.0 lbs x 10 reps- 175.0 lbs x 10 reps** Flat Dumbbell Fly ** (Superset 2b)- 30.0 lbs x 12 reps- 30.0 lbs x 12 reps** Rear Delt Dumbbell Raise ** (Superset 2b)- 25.0 lbs x 8 reps- 25.0 lbs x 8 reps** Overhead Press ** (Superset 3a)- 130.0 lbs x 10 reps- 130.0 lbs x 10 reps** Front Squat ** (Superset 3a)- 150.0 lbs x 10 reps- 150.0 lbs x 10 reps** Split Squat ** (Superset 3b)- 60.0 lbs x 10 reps- 60.0 lbs x 10 reps** Upright Row ** (Superset 3b)- 130.0 lbs x 10 reps [PR]- 130.0 lbs x 10 reps

6/7 Sunday

Squats and OHP. Tired, kept it simple. Exhaustion showed on OHP performance.

FitNotes Workout - Sunday 7th June 2015** High Bar Squat **- 135.0 lbs x 10 reps- 185.0 lbs x 10 reps- 235.0 lbs x 8 reps [PR]- 245.0 lbs x 7 reps [PR]- 255.0 lbs x 5 reps- 255.0 lbs x 5 reps** Overhead Press **- 115.0 lbs x 14 reps- 125.0 lbs x 10 reps- 130.0 lbs x 7 reps- 135.0 lbs x 6 reps- 140.0 lbs x 6 reps- 145.0 lbs x 4 reps

[Rookiebeotch]

6/8 Monday

Bench and rows. Kept it simple.

FitNotes Workout - Monday 8th June 2015** Bench Press **- 115.0 lbs x 20 reps [Didn't notice 35s on bar]- 185.0 lbs x 12 reps- 205.0 lbs x 9 reps- 215.0 lbs x 8 reps [PR]- 225.0 lbs x 6 reps- 230.0 lbs x 5 reps- 235.0 lbs x 4 reps- 240.0 lbs x 3 reps** Yates Row **- 115.0 lbs x 20 reps- 155.0 lbs x 18 reps [PR]- 160.0 lbs x 16 reps [PR]- 165.0 lbs x 14 reps- 170.0 lbs x 14 reps- 175.0 lbs x 14 reps- 180.0 lbs x 14 reps [PR]- 185.0 lbs x 12 reps

I don't know how it happened, but my right calf is fucked up. It's the muscle that is used when the knee is bent about 45 degrees, located just to the outside of the middle of the back calf. It's not the interior muscle, but it seems to be slightly buried under the other muscles.

Based on my description, I wonder if it strained it during deadlifts or squats or cleans. I can't remember if I did.

I'm walking like Hugh Laurie.