Road to recovery

N19h7m4r3 · 29 Mar 2013 at 17:07

A comment from the man himself: "The problem, of course, is that everyone's different. More people succeed eating their carbs immediately post training, but quite a few people perform better (especially strength athletes) eating carbs the night before a tough training session, regardless of training earlier that day."

Personally I'll only eat carbs the night before if I've had back to back multiple days off.
Other than that, I still want to stay lean and slowly gain strength and lean muscle so I find that'll work best for me.

Maybe you're the same Benny since you want to gain lean mass, and mostly strength.

N19h7m4r3 · 30 Mar 2013 at 09:37

Yesterday's Off day meals

CBL off day

10:03 Am mix.
10g whey isolate
~200mg caffeine
Coffee with 1tsp coconut oil for MCT,
Alpha men x2

13:15 lunch/breakfast
Grilled chicken fillets 301g
Spinach, tomatoes
2tsp olive oil on top
2tsp nando's peri peri
Cup of rooibos tea

15:00 snack
20g whey isolate
30g almonds

17:00 snack
150g cottage cheese
10g almonds

20:00 dinner
Grilled chicken wings 292g
Cooked weight
Asparagus and broccoli
Alpha men x2

22:00 OAKG
12g

23:05
150g cottage cheese

I was told that the one gym in town is open today from 1pm-10pm, so I shall be going there to do next Monday's training.

N19h7m4r3 · 30 Mar 2013 at 10:24

I never train in the mornings, it's always at night so it's fine for me.

Also saying what you "should" always eat the night before contradicts the book saying you eat after training, which is where this confusion came from.

N19h7m4r3 · 30 Mar 2013 at 10:56

So far it works well for me, as if I didn't eat it post training I'd crash and not be able to get any work done at all.

If I were to only eat the night before training I'd have to normally eat on these nights.
Sunday, Monday, Wednesday, Thursday.

Means I miss out on crabs during the busy week, and crashing when I have a few theses to work on sucks.

Then again the way I'm eating now, as the book states I easily have the energy levels for training, (I've managed to cut down on training time, and add in more exercises in some cases) all while having decent recovery.

I might change things about after this final year.

N19h7m4r3 · 30 Mar 2013 at 18:39

The gym closed early today. Seems someone printed the wrong times for the easter weekend.

Gym Chest

Incline dumbbell press
14kg x10
17.5kg x6
20kg x3
22kg x2
25kg x10 5 sets

Twist in/fly at top
20kg x10
22kg x10 4 sets

Incline Dumbbell flys
14kg x10 5 sets

Dips Wide grip
+15kg X10

CBL day

9:10 Am mix.
10g whey isolate
~200mg caffeine
Coffee with 1tsp coconut oil for MCT,
Alpha men x2

12:30 lunch/breakfast
Grilled chicken fillets 245g
Melted cheese on chicken
Four cheddar slices
Spinach, broccoli
2tsp olive oil on top
Cup of coffee

15:00 snack
20g whey isolate
30g almonds

16:30 pre-training
Coffee, 1tsp coconut oil
~200mg caffeine
10g whey isolate
4g beta-alanine
5g creatine

18:05 post-training
40g whey isolate
3g leucine
5g creatine
70g dextrose

19:25 dinner
Grilled turkey drumsticks
Cooked 240g
60g rice
Black pudding 95g
Alpha men x2

20:20
Half battenberg cake

20:40
Half battenberg cake

22:15 OAKG
12g

23:20
150g cottage cheese

N19h7m4r3 · 31 Mar 2013 at 21:32

Today's off day

CBL off day

9:15 Am mix.
10g whey isolate
~200mg caffeine
Coffee with 1tsp coconut oil for MCT,
Alpha men x2

13:00 lunch/breakfast
Grilled turkey 246 g
Cottage cheese 150g
Spinach,
2tsp olive oil on top
Cup of coffee

15:00 snack
20g whey isolate
30g almonds

17:00 snack
150g cottage cheese
10g almonds
Coffee

20:20 dinner
Grilled chicken wings 285g
Grilled turkey drumstick 103g
Cooked weight
Asparagus and broccoli
Alpha men x2

22:20 OAKG
12g

22:50
150g cottage cheese

N19h7m4r3 · 1 Apr 2013 at 23:18

Today's off day meals.

CBL off day

10:30 Am mix.
10g whey isolate
~200mg caffeine
Coffee with 1tsp coconut oil for MCT,
Alpha men x2

13:30 lunch/breakfast
Grilled turkey 432 g
Spinach, broccoli
2tsp olive oil on top

15:00 snack
20g whey isolate
30g almonds

19:30 dinner
Grilled turkey 322g
Cooked weight
Asparagus, peas, green beans
Alpha men x2

22:20 OAKG
12g

22:50
150g cottage cheese

I'm really looking forward to tomorrow. I've an easter egg, a box of chocolates, and puff pastry apple pies to get through.

N19h7m4r3 · 2 Apr 2013 at 12:43

Since I'm still trying to up my carb intake I'll stay away from the sweet potatoes. They make epic chips though.

I got hungry just walking into my kitchen, seeing all the chocolate and having those pies waiting for me.

N19h7m4r3 · 2 Apr 2013 at 22:16

CBL day

CBL day

9:5 Am mix.
10g whey isolate
~200mg caffeine
Coffee with 1tsp coconut oil for MCT,
Cup of coffee #2
Alpha men x2

12:30 lunch/breakfast
Grilled chicken fillets 301g
Melted cheese on chicken
2 slices of cheddar
Spinach
2tsp olive oil on top

15:00 snack
20g whey isolate
30g almonds

16:30 pre-training
Coffee, 1tsp coconut oil
~200mg caffeine
10g whey isolate
4g beta-alanine
5g creatine

18:55 post-training
40g whey isolate
3g leucine
5g creatine
70g dextrose

20:05 dinner
Chicken fried rice 240g
90g rice
Black pudding 60g
Alpha men x2

20:20
Half apple pie ( puff pastry)
Bag of malteasers

20:30
Box of Butler's chocolates

22:15 OAKG
12g

23:20
150g cottage cheese

Gym Chest
Crosstrainer 5 mins
Base resistance 11 incline 10

Incline dumbbell press
14kg x10
17.5kg x5
22kg x3
25kg x2
27.5kg x10 4 sets
25kg x10

Twist in/fly at top
22kg x10 5 sets

Incline Dumbbell flys
14kg x10 5 sets

Wide grip pullups
BW x12

Barbell bicep curls
Wide grip
30kg x10 5 sets

Super set
(Reverse crunches
X10 5 sets

Dumbbell hammer curls)
12.5kg x10 3 sets
10kg x10 2 sets

Stretches

N19h7m4r3 · 3 Apr 2013 at 22:00

Barely got a wink of sleep last night, and it really affected me today. Was exhausted after barely doing any leg work.

Didn't have a lot of carbs because of it, also suffered a little subluxation of my left shoulder yesterday when doing my incline dumbbell presses. Which is why I dropped the weight on the last set. Going to take it easy on the shoulder tomorrow and on back day.

CBL day

10:25 Am mix.
10g whey isolate
~200mg caffeine
Coffee with 1tsp coconut oil for MCT,
Cup of coffee #2
Alpha men x2

13:05 lunch/breakfast
Grilled chicken fillets 298g
Melted cheese on chicken
slice of cheddar
Spinach
2tsp olive oil on top

15:00 snack
20g whey isolate
30g almonds

16:50 pre-training
Coffee, 1tsp coconut oil
~200mg caffeine
10g whey isolate
4g beta-alanine
5g creatine

18:39 post-training
40g whey isolate
3g leucine
5g creatine
80g dextrose

19:20 dinner
Chicken fried rice 311g
91g rice
Black pudding 46g
Banana
Alpha men x2

19:40
Half apple pie ( puff pastry)

21:50 OAKG
12g

22:20
150g cottage cheese

Gym legs
5 mins crosstrainer
Resistance 10 incline 10

Leg press
170lbs x10
170lbs x15 5 sets

Super set
(Hip adductors
100lbs x10 3 sets

Hip abductors
100lbs x10 3 sets)

Leg extensions
170lbs x12 5 sets

Stretches + foam rolling

N19h7m4r3 · 4 Apr 2013 at 20:36

Took it very easy on the shoulder today, and I have to say tri-setting shoulder/deltoid work is horrific. Thought they were going to pop by the time I got to set 3. Got some odd looks from the ladies that were working there.

On the CBL note, puff pastry apple pies have changed my life for the better. They're so easy to get in, and don't bloat me up like a balloon.

CBL day

09:30 Am mix.
10g whey isolate
~200mg caffeine
Coffee with 1tsp coconut oil for MCT,
Cup of coffee #2
Alpha men x2

13:05 lunch/breakfast
Roasted whole chicken (half) 424g
Salt and pepper ( got leg cramps recently)
Spinach, tomato
2tsp olive oil on top

15:00 snack
20g whey isolate
30g almonds

16:35 pre-training
Coffee, 1tsp coconut oil
~200mg caffeine
10g whey isolate
4g beta-alanine
5g creatine

19:06 post-training
40g whey isolate
3g leucine
5g creatine
80g dextrose

20:11 dinner
Chicken fried rice 286g
91g rice
Black pudding 63g
Table spoon of peri peri
Banana
Alpha men x2
Omega 3 x2

20:30
Half apple pie ( puff pastry)

21:50 OAKG
12g

22:20
150g cottage cheese
Omega 3

Gym light shoulders
Crosstrainer 5 mins
Base resistance 10 incline 10

Tri-set
Front deltoid raises
6kg x10
7kg x10 4 sets

Side later raises
9kg x10
7kg x10 3 sets
6kg x10

Rear delt cable pulls
10kg x10
12.5kg x10
10kg x10 3 sets

Barbell upright rows
15kg x10

Dumbbell shrugs
20kg x20 3 sets

Barbell shrugs
60kg x15 3 sets

Hamstring curls
100lbs x10
150lbs x10 5 sets

Planks with glute activation
BW 35 seconds 5 sets

Stretches + foam rolling

N19h7m4r3 · 4 Apr 2013 at 23:30

Over 200g anyway. Around 250g I'd say.

I've been taking it easy this week because of my shoulder, otherwise I'd also get in croissants covered in nutella and doughnuts.

Weighed in at just under 67kg in the gym today. So I'm up from last week, and I'm leaner than before.

N19h7m4r3 · 5 Apr 2013 at 11:10

I have to hand it to T-Nation, they have a lot of good articles.

I'll certainly be adding these to my warm up, and shoulder days next week if my shoulder is up to it.

http://www.t-nation.com/free_online...ce_repair/cracking_the_rotator_cuff_conundrum

N19h7m4r3 · 6 Apr 2013 at 10:36

Yesterday's CBL and training.

CBL day

09:30 Am mix.
10g whey isolate
~200mg caffeine
Coffee with 1tsp coconut oil for MCT,
Alpha men x2

12:35 lunch/breakfast
Grilled chicken fillets 299g
Salt and pepper
Spinach, tomato
3tsp olive oil on top

15:00 snack
20g whey isolate
30g almonds

16:40 pre-training
Coffee, 1tsp coconut oil
300mg caffeine
10g whey isolate
4g beta-alanine
5g creatine

19:06 post-training
40g whey isolate
3g leucine
5g creatine
90g dextrose

20:06 dinner
Chicken fried rice 276g
95g rice
Black pudding 47g
Table spoon of peri peri
Banana
Alpha men x2
Omega 3 x2

20:30
Half apple pie ( puff pastry)

22:00 OAKG
12g

23:00
150g cottage cheese
Omega 3

Gym light back
Crosstrainer 5 mins
Base resistance 10 incline 10

Pull ups
Wide x10 2 sets
Neutral x10 2 sets
Wide grip x5

Dumbbell rows
25kg x20 3 sets
20kg x20 2 sets

Back extensions
+10kg x12 5 sets

Tricep cable push downs
60kg x12 5 sets

Pallof press
10kg x10 5 sets

Stretches + foam rolling

My shoulder feel much better today, I just get a slight niggle when I pull my left arm across my chest, or try and cross my arms.

Should be much better come Monday.

N19h7m4r3 · 6 Apr 2013 at 23:15

Today's off day

CBL off day

9:30 Am mix.
10g whey isolate
300mg caffeine
Coffee with 1tsp coconut oil for MCT,
Alpha men x2

13:00 lunch/breakfast
Eddie rockets wings 1.8 bowls
Celery sticks
Cuban nights tea, 3 cups

15:00 snack
20g whey isolate
30g almonds

17:15
150g cottage cheese

18:10
Coffee

20:00 dinner
Steak 348g
Asparagus in olive oil
Alpha men x2
Omega 3 x2

22:00 OAKG
12g

22:50
150g cottage cheese
Omega 3

N19h7m4r3 · 7 Apr 2013 at 20:57

Decided to have a small backload tonight before tomorrows training. Since I can't push myself hard with the shoulder.

CBL day

10:00 Am mix.
10g whey isolate
300mg caffeine
Coffee with 1tsp coconut oil for MCT,
Alpha men x2

12:40 lunch/breakfast
Grilles chicken fillets 302g
Spinach, tomatoes
3tsp olive oil on top

15:00 snack
20g whey isolate
3g leucine
30g almonds

17:00
150g cottage cheese
Coffee

20:00 dinner
Steak 400g
Asparagus in olive oil
Broccoli
4x croissants with nutella
Alpha men x2
Omega 3 x2

22:00 OAKG
12g

22:50
150g cottage cheese
Omega 3

N19h7m4r3 · 7 Apr 2013 at 21:05

Delvis said:
Hm, may look in to that Eric Creasey thing, doing that upright row movement with just my arms hurts my shoulder at the moment

Oh wow haha.

When I do those both my shoulder click and clack for a while, then they're smooth as butter.

N19h7m4r3 · 8 Apr 2013 at 21:51

Got told not to do anything involving my shoulder until my physio can have a look at it on Wednesday.

Which is kind of okay, as I have legs I can do tomorrow.
Although I'll be cutting out carbs until I can properly train again, no point in carb loading for days where I can just do some core work. For leg days I'll still load though.

CBL light day

09:15 Am mix.
10g whey isolate
300mg caffeine
Coffee with 1tsp coconut oil for MCT,
Alpha men x2

13:00 lunch/breakfast
Fried beef mince 360g
Spinach, tomatoes, garlic
All fried together.

15:20 snack
20g whey isolate
35g almonds

16:40 pre-training
Coffee, 1tsp coconut oil
300mg caffeine
10g whey isolate
4g beta-alanine
5g creatine

18:46 post-training
40g whey isolate
3g leucine
5g creatine
100g dextrose

19:40 dinner
Fried beef mince 393g
Black pudding 88g
Asparagus
Garlic
Table spoon of peri peri
Alpha men x2
Omega 3 x2

20:00
Half apple pie ( puff pastry)

22:00 OAKG
12g

22:50
150g cottage cheese
Omega 3

Gym light Chest
Crosstrainer 5 mins
Base resistance 10incline 10
Foamrolling + shoulder mobility

TRX presses
BW X12
BW x15 5 sets

Deadbugs
x10 5 sets

Incline dumbbell press
16kg x6 fail (shoulde pain)

Wide grip pullups
BW x10

Barbell bicep curls
Wide grip
15kg x10 5 sets

Reverse barbell curls curls
15kg x10 5 sets

Shoulder mobility work
Stretches + foam rolling

I have to say I did like the TRX presses. Feet were on the ground and I leaned forward and did my reps like I would a dumbbell chest press, rotating inwards on the way up like doing a fly.

Tough buggers, and they really work on your stability. Wasn't bad on the shoulder, but as soon as I tried some normal dumbbell work it just didn't want any of it.

N19h7m4r3 · 9 Apr 2013 at 20:51

Low carb day and did some legs since my shoulder is only going to be looked tomorrow.

Low carb day

8:45 Am mix.
10g whey isolate
300mg caffeine
Coffee with 1tsp coconut oil for MCT,
Alpha men x2

12:30 lunch/breakfast
Stirfried chicken fillets 300g
Spicach, tomatoes,garlic
Slice of jombon sec tranche
(Cured pork) 57g
Omega 3

15:00 snack
20g whey isolate
35g almonds

16:40 pre-training
Coffee, 1tsp coconut oil
300mg caffeine
10g whey isolate
4g beta-alanine
5g creatine

18:45 post-training
40g whey isolate
3g leucine
5g creatine

19:45 dinner
Stir fried mince 320g
Chicken fillet 157g
Diced Asparagus, broccoli, garlic, and tomatoes
Alpha men x2
Omega 3

22:00 OAKG
12g

22:50
150g cottage cheese
Omega 3

Gym legs
5 mins crosstrainer
Resistance 10 incline 10
Foam rolling

Leg press
170lbs x10
80lbs x10 per leg
100lbs x10 per leg
120lbs x12 5 sets per leg

Super set
(Hip adductors
100lbs x10 3 sets

Hip abductors
100lbs x10 3 sets)

Leg extensions
170lbs x12 5 sets

Hamstring curls
150lbs x10 5 sets

Step Single leg calf raises
BW x12 5 sets per leg

Stretches + foam rolling

N19h7m4r3 · 9 Apr 2013 at 21:29

Caffeine does **** all for me it seems, all ready use to it.

Also low carb since I can't do any proper training with my shoulder and I was not to do anything that involves it until after my physio can poperly examine it.