First cycle log and meet prep

[Perrin Aybara]

Tried out the slingshot today, didn't get too carried away though. Just did two singles after my regular sets.

Weight was 235lbs

Five minute bicycle warm-up
Bench warm-up and dynamic stretches
Paused bench press 330 2x2
Slingshot bench 365x1
Paused slingshot bench 385x1
Deadlift warm-up and dynamic stretches
Sumo deadlift 540x0 (came up really fast, but lost balance and dropped the bar
Sumo deadlift 540 2x2
Chest supported rows 3x15 with 3 25's per side
Standing cable crunches 110 3x10
Tried some rear delt flyes with cables 4x15 (looking to bring up rear delts as I'm wondering if it's causing some of my shoulder pain)
Fifteen minutes of stationary bicycle

Still taking time off from squats until at least Thursday. I'm worried about my knee as I get pain just doing normal, everyday stuff. No pain on deadlift though.

Slingshot bench


My hand after dropping that deadlift

 

[Perrin Aybara]

Weight today was 235lbs

Five minute cardio warm-up
Single leg hamstring curls 40 3x15
Did hamstring stretches in between sets
Overhead press 135 3x8
Did shoulder stretches between sets
Weighted chin ups +40lbs (275 total) 5x7 used straps on the fourth set because my hand was bleeding from yesterday, but it was more trouble than it was worth, so went back to without on the fifth
Lying dumbbell triceps extensions 25 3x20
Hammer curls 30's 3x10
Rear delt dumbbell flyes 3x12
Fifteen minutes of stationary bicycle

My knee doesn't seem to be any better. While I haven't done any more squats I get pains in it from sitting down/getting up, putting on shoes and pants, etc.

Besides feeling a little beat up and bummed out over my knee I feel pretty good otherwise. Don't know if it's the dbol kicking in yet or what. I used the last of the test cyp I started out with on Thursday, I got more from the same place that I'll continue with on Monday, hopefully it's just as good as what I've been using.

 

[Perrin Aybara]

Weight today was 237lbs

Five minute bicycle warm-up
Bench press warm-up
Touch and go bench 300 3x6
Three count paused bench 275 5x3
Deadlift warm-up
Sumo deadlift 485 3x6 (first set was rough for some reason)
Standing cable crunches 120 3x10
Chest supported row 2 45's 2 25's 3x15
Cable rear delt flyes 3x10
Fifteen minutes of stationary bicycle

Will try to go back to squats on Thursday.

 

[Perrin Aybara]

Another update: There's a trainer at my gym I've known since high school. Has a bachelor's in exercise science and is on his last year of college to be a nurse practitioner. I had him do some of the knee tests @RodgerThat linked me to and I guess some he knew. Then he did some things that involved intense pain and pressure in the muscle near my knee and after that had me do a few light sets of squats. No pain for the moment. He said he thinks it's just extreme muscle tightness since none of the tests caused me pain and by how my leg felt. He also said I should use a rolling pin on it before doing squats. My skeptical mind has a hard time believing it's so simple, but let's hope it is.

 

[RodgerThat]

Another update: There's a trainer at my gym I've known since high school. Has a bachelor's in exercise science and is on his last year of college to be a nurse practitioner. I had him do some of the knee tests @RodgerThat linked me to and I guess some he knew. Then he did some things that involved intense pain and pressure in the muscle near my knee and after that had me do a few light sets of squats. No pain for the moment. He said he thinks it's just extreme muscle tightness since none of the tests caused me pain and by how my leg felt. He also said I should use a rolling pin on it before doing squats. My skeptical mind has a hard time believing it's so simple, but let's hope it is.

That's sweet man if you came up negative on all tests then it's defiantly a muscle issue and possibly a muscle imbalance issue if it's reoccurring. Either imbalance of tightness from inner quad to outer or imbalance of strength from inner to outer. Stretching and foam rolling are your best option for sure. Also if you have knee wraps if you wrap them light enough that it's comfortable to wear the whole workout without taking them off between sets then it can help stabilize during the first couple weeks back so you avoid another blow out or a snug fit knee sleeve 7mm neoprene will do the same

 

[Perrin Aybara]

That's sweet man if you came up negative on all tests then it's defiantly a muscle issue and possibly a muscle imbalance issue if it's reoccurring. Either imbalance of tightness from inner quad to outer or imbalance of strength from inner to outer. Stretching and foam rolling are your best option for sure. Also if you have knee wraps if you wrap them light enough that it's comfortable to wear the whole workout without taking them off between sets then it can help stabilize during the first couple weeks back so you avoid another blow out or a snug fit knee sleeve 7mm neoprene will do the same

Yeah, I guess I better just bite the bullet and order some tonight. I'll measure my knees after dinner. Do you think I should get those Slingshot ones you mentioned the other day?

 

[RodgerThat]

Ya slingshot has the best knee support as they suck in to the knees and are easier to get on but SBD gives you some pop outa the hole and I'm aloud to wear knee sleeves in my fed so that bit of pop would be nice

 

[ROB581211]

WTF how did I not know about this. Subbed and gonna do reading and get caught up.

 

[Perrin Aybara]

Ya slingshot has the best knee support as they suck in to the knees and are easier to get on but SBD gives you some pop outa the hole and I'm aloud to wear knee sleeves in my fed so that bit of pop would be nice

Mine is wraps, no sleeves. Doesn't mean I won't ever do one that allows them though. Which slingshot ones, the original or Strong series?

WTF how did I not know about this. Subbed and gonna do reading and get caught up.

Hey, holidays are a crazy time, brother. Late or not I'm glad to have you aboard. Of course feel free to comment, critique, question or just hang out anytime. I'm trying to keep a pretty detailed log here, might start throwing in some food pics as well.

 

[ROB581211]

Mine is wraps, no sleeves. Doesn't mean I won't ever do one that allows them though. Which slingshot ones, the original or Strong series?



Hey, holidays are a crazy time, brother. Late or not I'm glad to have you aboard. Of course feel free to comment, critique, question or just hang out anytime. I'm trying to keep a pretty detailed log here, might start throwing in some food pics as well.

Yes they are. Hope yours were good to you. Looking forward to following your training. These logs are what I use to keep me going. Can't go wrong with food everybody loves food.

 

[Perrin Aybara]

Yes they are. Hope yours were good to you. Looking forward to following your training. These logs are what I use to keep me going. Can't go wrong with food everybody loves food.

Yeah, they were great this year. Only downside is I'm still exhausted from the holidays, training and work and my bank account is a little smaller. Nothing a few weekends of rest and a few weeks of pay won't fix.

I'm following yours closely, too. I'm interested in Sheiko and that you're doing powerlifting while staying so lean is very inspiring. That's something I'm planning this year is to get lean again, I've been on a quest for strength for awhile now and put on more fat than I care to carry around much longer.

 

[RodgerThat]

Mine is wraps, no sleeves. Doesn't mean I won't ever do one that allows them though. Which slingshot ones, the original or Strong series?



Hey, holidays are a crazy time, brother. Late or not I'm glad to have you aboard. Of course feel free to comment, critique, question or just hang out anytime. I'm trying to keep a pretty detailed log here, might start throwing in some food pics as well.

sTrong series are the ones I've tried and liked the support. @bhog recently picked up a pair too maybe he can say what he's got for ya

 

[ROB581211]

Yeah, they were great this year. Only downside is I'm still exhausted from the holidays, training and work and my bank account is a little smaller. Nothing a few weekends of rest and a few weeks of pay won't fix.

I'm following yours closely, too. I'm interested in Sheiko and that you're doing powerlifting while staying so lean is very inspiring. That's something I'm planning this year is to get lean again, I've been on a quest for strength for awhile now and put on more fat than I care to carry around much longer.

As far me staying lean you have to keep in mind I'm naturally a pretty small dude. I started this journey around 135lbs at 5'9 just under 9 years ago. So it's fairly easy for me to stay lean. If I want to pack on anything I have to be in the 5000 cal range at this point. If lean is what you you'll get it. It's all mind over matter.

 

[bhog]

These are the ones I got.
http://www.amazon.com/gp/aw/d/B00RS...nee+sleeve&dpPl=1&dpID=51HSYnOnZvL&ref=plSrch
I ordered them the size that was supposed to fit but had to take into account my calves(18"ers +) I kinda wish they were a little tighter but are def nice. I'd like to try an xl to see if they'd work but not sure I wanna gamble the 70 clams.

 

[Perrin Aybara]

As far me staying lean you have to keep in mind I'm naturally a pretty small dude. I started this journey around 135lbs at 5'9 just under 9 years ago. So it's fairly easy for me to stay lean. If I want to pack on anything I have to be in the 5000 cal range at this point. If lean is what you you'll get it. It's all mind over matter.

I wasn't much bigger to start out with, about the same height, too. I'm normally fairly slim, usually was about 165lbs if I wasn't lifting. I cut down to 160lbs back in 2013 before I got into powerlifting and was pretty lean, but way too small to be happy with. Having as much muscle as I have now in combination with AAS should make it a whole new ballgame though. I'll have to dig up some old pictures to post soon along with current ones.

 

[Perrin Aybara]

These are the ones I got.
http://www.amazon.com/gp/aw/d/B00RS...nee+sleeve&dpPl=1&dpID=51HSYnOnZvL&ref=plSrch
I ordered them the size that was supposed to fit but had to take into account my calves(18"ers +) I kinda wish they were a little tighter but are def nice. I'd like to try an xl to see if they'd work but not sure I wanna gamble the 70 clams.

Thanks, according to their chart for comfort fit I need XL. @RodgerThat they don't have my size in the Strong series, should I get the regular ones like bhog linked or just get SBDs? Seems all they have in Strong is XS, M and XXL.

 

[Perrin Aybara]

Thought I posted that like an hour ago, I guess I didn't hit send and it was saved as a draft. Weird.

Also, as promised a food pic.



Plain Greek yogurt with a handful of red grapes and granola on top with a glass of milk. Just over 50g protein.

 

[RodgerThat]

Thanks, according to their chart for comfort fit I need XL. @RodgerThat they don't have my size in the Strong series, should I get the regular ones like bhog linked or just get SBDs? Seems all they have in Strong is XS, M and XXL.

Thought I posted that like an hour ago, I guess I didn't hit send and it was saved as a draft. Weird.

Also, as promised a food pic.

View attachment 32844

Plain Greek yogurt with a handful of red grapes and granola on top with a glass of milk. Just over 50g protein.

That's the exact same meal I have before my workouts!!!!!

On a side note I have only personally tried the sTrong series ones but I do trust @bhog judgement and if he says they are g2g then go with them for sure. I don't think your the ideal candidate for SBD even though I love SBD souly because you aren't looking for the pop that they have and your more looking for the stability which I believe slingshot did a better job with. Slingshot will increase stability and help you squat more consistently no injury, SBD will increase hole pop and squat more with your knees warm and lubricated but minimal stability.

 

[Perrin Aybara]

That's the exact same meal I have before my workouts!!!!!

On a side note I have only personally tried the sTrong series ones but I do trust @bhog judgement and if he says they are g2g then go with them for sure. I don't think your the ideal candidate for SBD even though I love SBD souly because you aren't looking for the pop that they have and your more looking for the stability which I believe slingshot did a better job with. Slingshot will increase stability and help you squat more consistently no injury, SBD will increase hole pop and squat more with your knees warm and lubricated but minimal stability.

Okay, good deal. I thought that you thought that @bhog had the Strong series for some reason, so I was a little confused. I'm going to order them here shortly. Thanks for the help to the both of you.

 

[bhog]

I used mine again yesterday and I think they are helping.