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I don't. BUT make sure he gives everything to you STRAIGHT. Make sure you understand everything he says. Pick his brain down to every last detail.
I am seeing an MD physio tomorrow. Does anyone wonder anything to hit the doc with while I am at it?
Why? Kap, I was thinkin about it, yesterday, and it's so quiet here... I think there are only 2 or 3 of us that are actually ever here, at all. 
SHOUT DAMNIT!
Alex your bf?
Getting ready for hurricane Alex
I knew something was mentioned the other year, I just recently figured it was the engagement announcement.
At least we know who pays attention, around here... right guys?
Lol....
Stag?
Congrats! Start a thread KPD to tell us about the ceremony, reception, stag and all that.
KPD got married
Welding?
I remember the fun those welding shouts were.
WTF is the matter with you?
Take pics? why, if I use my laptop while sitting on it it becomes a magic flying futon and I can shoot lightning at you in person.
Shit I dont know man, where did it go? Take pics of the new futon!!! You sleep on the thing or only sit on it?
Well folks, I have taken time off and think the mold thing was the problem, so tomorrow I start my next program and journal for it.
Hmm, what happened to that mold thread of mine?
They are all getting rowdy like Roesthlisberger in a bathroom stall
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PHP-Fusion Powered Website :: General :: Member Journals
 Kapital investment
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| kapital |
Posted on 15-01-2010 06:02
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Member Posts: 147 Joined: 15.01.10 |
I suppose we are reinventing ourselves, literally too, so I will focus on that. I had in I think November slowed down my posting. This was partly just for a change in daily routine and I shortly afterwards noticed I was having difficulties with my Linux install (Ubuntu 8.04), with which I felt safe on the internet. I reinstalled and my older brother, who works in IT, tried to help me by telephone but the dialup capability isn't working and he has for the last few months contemplated buying me a high speed modem. the problem besides the cross border shipping issue is the only ISP in my area that offers service for it is the asshole of the Earth. Currently I am in Xp with Windows firewall and NO Virusscan. That is another reason I haven't been here much, I am trying to be picky about how safe websites I got to are. I sent Big an email with Outlook Express and I know that is asking for trouble. As to the actual purpose of this thread, it is to reveal some good news on my training. After seeing a Medical Doctor physiotherapist in the summer I started Meloxicam 15mg daily as an antiinflamatory for my left hamstring strain. I was on it for several months but my actual training was inhibited by either a low grade sore throat or the pyschosommatic belief I had one and I was frustrated. After a cancelled follow up appointment I finally saw the Dr. again on October 29 and I was pleased with what I heard. He reported that the MRI I had in september indicated no scar tissue, and there was no reason I shouldn't eventually reach my goals. He told me to go off the Meloxicam and use Ibuprofen on an as needed basis. Most of all, he told me not to be worried about the occassional flare up. This used to frustrate me terribly and set my rehab program back by a month each time. Armed with this I started getting back into a routine shortly after, well, work permitting as my factory labour work occasionally takes a bit out of me physically. In early December I received word that the plant was shutting down for machine repairs and upgrades and I am likely slack until the end of January, supposedly. Great, I am good for money anyway and now I can clinically manage my hamstring. My program has looked like this for about the last seven weeks. Day 1 Deadlift 6 sets ramping up 20lbs each set and partially pyramidded. 10, 10, 10, 8, 8, 8 Bent arm flys 3 sets of 6-8 overhand bicep curls 3 sets of 6-8 Day 2 Bb bench press 5% progression of 4 sets of 5 down to 3 reps per set DB incline press 3 sets of 6-8 one arm rows 3 sets of 6-8 Ball crunches 3 sets of up to 12 Day 3 full squats 6 sets ramping up 20lbs each set and partially pyramidded. 10, 10, 10, 8, 8, 8 chinups 4 sets of whatever I can get BB shoulder press 4 sets of up to 5 Bigstabile has disagreed before about the arrangement of exercises. On a day 1, the deads are pull with the back, and therefore right after there is push with chest flys. On the day 2, the chest push is countered with upper back pull. On day 3, pull with chinups is balanced by push with shoulder press. Over the the full course, I intend that my triceps get enough. The overhand curls on day 1 are more to build my Brachialis of my forearm. Just this past week I have noticed a bit of tiredness and reduced appetite and think this is a sign I need a week or so off. My diet isn't spot on well planned, but I eat good foods. I do harp a little too much on some stuff when it is on special though. I had done this for as I say about 7 weeks and was generally doing well with it. I managed Ibuprofen intake conservatively (it is stressful on the liver) and my squats and more my deads were going great. Edited by kapital on 15-01-2010 06:06 |
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| kapital |
Posted on 15-01-2010 06:17
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Member Posts: 147 Joined: 15.01.10 |
Just to break things up into more readable sections, I post here a prospective program for late next week or the next. My deadlifts had got to 275lbs for my last set and my squats hit 235 last set last times around. I am actually thinking of re doing my Dr. Jecko and Mr. Kapital program once I am in real territory with ham work. for the time being I will stick to the 6 sets of combined warmup/working sets set out above. My chest needs a shakeup. Here is my interim proposal. Day 1 Deadlift 6 sets of 10-8 increasing 20lbs each set incline flys 3 sets of 6-8 BB bicep curls 3 sets of 6-8 Day 2 DB chest press 5 sets of 5 Dips 5 sets of 5 one arm rows 3 sets of 6-8 Day 3 Full squats 6 sets of 10 - 8 increasing 20lbs each set. chinups 4 sets of whatever DB shoulder press 3 sets of 6-8 Feel free to comment. Edited by kapital on 15-01-2010 06:21 |
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| kewlphatdude |
Posted on 17-01-2010 04:49
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Junior Member Posts: 12 Joined: 10.12.09 |
Hey dude if you need a anti-virus for your computer, you should try free avg. i have it on 3 of my computers and it works well. Also you can get malwarebytes and ccleaner. they help out alot on cleaning all sorts of junk that the computer gets thru the internet. |
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| bigstabile1 |
Posted on 17-01-2010 08:57
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Junior Member Posts: 31 Joined: 09.12.09 |
Flies are not an acceptable upper body "push exercise". I would do shoulder press instead on day one, dips as your third exercise on day three and maybe power cleans on day two.
Edited by bigstabile1 on 17-01-2010 09:01 |
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| kapital |
Posted on 17-01-2010 10:34
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Member Posts: 147 Joined: 15.01.10 |
bigstabile1 wrote: Flies are not an acceptable upper body "push exercise". I would do shoulder press instead on day one, dips as your third exercise on day three and maybe power cleans on day two. First, thanks to Kewl for the antivirus suggestions. I was given a link to www.avasti.com by my father and it automatically went to www.avasti.com.au , which sells wooden furniture. I will run the ideas past my brother. Big, The thing about cleans I have a problem with is that is how my ham strain got started in the first place. They are an explosive power thing and that is what got it going. Maybe incline press as a second move on Day 2? I will think on this and thanks for once again giving feedback. |
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| bigstabile1 |
Posted on 18-01-2010 23:35
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Junior Member Posts: 31 Joined: 09.12.09 |
So make sure you are properly warmed up and start slow with them. I mean if you can't 95lbs to your shoulders how are you deadlifting? Or do hang power cleans. IMO, you need to put a little more focus on shoulder press then just doing a few sets of DB presses (seated?). I guess just try what you propose, and see how it goes. Edited by bigstabile1 on 18-01-2010 23:44 |
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| kapital |
Posted on 23-01-2010 02:44
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Member Posts: 147 Joined: 15.01.10 |
bigstabile1 wrote: IMO, you need to put a little more focus on shoulder press then just doing a few sets of DB presses (seated?). I guess just try what you propose, and see how it goes. I have been aiming during this interim program to be minimalist. I want to see if I recover better with it, and sometimes my general labour temp work has me exerting for sometimes a few days straight. this has me opt out of home lfiting on an as needed basis and I don't want to be too wiped. |
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| kapital |
Posted on 23-01-2010 07:35
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Member Posts: 147 Joined: 15.01.10 |
Actually, thinking again, should I do the Bb shoulder press as a 5 X5? I already am doing bench and dips on that scheme, so I thought to go higher rep with the inclines as well. |
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| kapital |
Posted on 24-01-2010 00:09
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Member Posts: 147 Joined: 15.01.10 |
Sunday, January 24, 2010 Day 1 week 1 deadlift 175, 195, 215 X 10 235 X 8 stopped BB shoulder press 115 X 5 x 5 x 5 x 3 x 3 Bb bicep curls 85 X 6 75 X 5 x 4 Not a good showing today. I took a week and a half off, and this is the first day back. I meant to go for 255, 275 X 8 on deads, I just couldn't. Really I have been abusing coffee lately and I barely planned my diet. I didn't do a second shopping trip and I was tired early last night before I finished a full day's diet, so there. First day back anyway. During the break, last Tuesday I bench tested and got 215lbs X5, which approximates 242lbs one rep max. I expect to be better organized for day 2 on tuesday. |
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| kapital |
Posted on 25-01-2010 21:09
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Member Posts: 147 Joined: 15.01.10 |
tuesday, January 26, 2010 DB chest press 2 X 85 X 5 x 4 X 3 X 2 fail stopped DB incline press 2 X 55 X 8 x 4 fail one arm rows 60 x 8,8 X 8,8 X 8,7 Ball crunches 10 X 12 X 12 x 12 Terrible day today. I ate well yesterday but only got 6 or so hours of sleep. I thought to warm up and try a first working set to guage whether I wanted to continue. That went up well, but I am readapting to dumbbells and I shortened rest between sets to 2 minutes all moves, so I will use the same weight next week. The issue I have is I reached failure on flat chest press and continued on to incline, in which I also failed unexpectadly. Is this over doing it? Rows are actually good. Ball work I lost my balance on and lacerated myself a bit badly. I await next day. |
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| kapital |
Posted on 27-01-2010 23:27
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Member Posts: 147 Joined: 15.01.10 |
Thursday, January 28, 2010 full squats 135, 155, 175 X 10 195 X 8 215 X 6 dips body (210lbs) + 10 X 5 + 25lbs X 5 X 5 X 4 X 2 fail chinups body X 3 X 2 fail I am not calling this a bad day, just not great. I took about 10 days off, and missed two of these day 3s, and at least I did something on a 5th set of squats. My ham is fine. Dips I am pleased with, although again I am concerned about failing early on the last set. chinups are not good. Maybe it is because I am dealing with a lot of weight with the first two moves. 3 minutes between sets for squats, there are frequent plate changes, 2 minutes otherwise. My diet and sleep I thought were good last night, although my stool was at times like a cow patty. |
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| Mizfit |
Posted on 28-01-2010 00:51
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 Super Admin  Posts: 91 Joined: 08.12.09 |
Hey ya Kap... I just read through your entire journal, posted here...and if I'm blind, forgive me. What is your MAIN goal? What is the actual achievment you're looking for? I'm asking due to Bigs comments... and some of the things you're doing... I'll post more after you answer that one for me. -------  -------------------->> Where there's a will, there is Most Certainly a way. > No Pain, No Gain! USGI- AFR, Wife, Mom, EMT-B, NA/R, PCT, FT, IBO |
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| kapital |
Posted on 28-01-2010 02:04
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Member Posts: 147 Joined: 15.01.10 |
I am aiming for a strength program. This routine is one I whipped up myself as a stop gap thing until I get finished with my ham rehab and re run my "Dr. Jecko and Mr. Kapital" program. I implemented most of Bigstabile's adjustments. I realize that this week I am coming back after 10 days off and all moves other than squats and deads are only 2 minutes between sets, and that I haven't done flat DB press or Dips in a while. So then I ask as a sounding board if my strength levels seem like poop. |
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| Mizfit |
Posted on 28-01-2010 03:58
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Super Admin Posts: 91 Joined: 08.12.09 |
Something that I, personally, have often had issues with was the rest time between sets. Only because I pushed HARD when I was able to train hard. I had no rest period. I feel that training, without rest is very beneficial. I have always pushed clients to their failing pt in training, with no rest between, other than to move to the new position or area. It's always struck me as odd to watch people resting between sets. Just don't do antagonistic sets or you undo what you're doing...
------- -------------------->> Where there's a will, there is Most Certainly a way. > No Pain, No Gain! USGI- AFR, Wife, Mom, EMT-B, NA/R, PCT, FT, IBO |
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| kapital |
Posted on 28-01-2010 04:45
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Member Posts: 147 Joined: 15.01.10 |
Thanks for the feedback, Mizfit. I was worried about failing a lot in a short period, like a week, because Nullifidian once cautioned against it as stressful on the CNS. Should I wait for week 2 before I start getting worried about progress, as I am adapting to program changes? |
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| Mizfit |
Posted on 28-01-2010 06:26
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Super Admin Posts: 91 Joined: 08.12.09 |
Kapi...chill. If you're, technically, under repair, yet... give yourself a month. Don't stress or overdo anything. If you're not under a deadline or doing this for comp...then take a breath and enjoy what you're doing, as long as you're investing your time and effort. How far into your "repair" are you? That will be a big factor as far as your expectations on where your progress should be. Technically, before I go ahead and outright tell you that you shouldn't rest between sets, go read an article I'm gonna post from the Washington Post. Paragraph 5 is what I've always used in training myself & my clients. Bounced it off another trainer, as well, to make sure I'm not the only one who does that... she said she's the same way. Hopefully, she'll become a member of the site and share her views. She's a trainer, here in Milaca. Edited by Mizfit on 28-01-2010 07:36 ------- -------------------->> Where there's a will, there is Most Certainly a way. > No Pain, No Gain! USGI- AFR, Wife, Mom, EMT-B, NA/R, PCT, FT, IBO |
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| kapital |
Posted on 28-01-2010 07:45
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Member Posts: 147 Joined: 15.01.10 |
As far as being under repair, I am following a squat and dead routine my physio agrees with. As to having been off 10 days, I was training for about 7 weeks and then just noticed the signs I needed to take the time. I figured 10 days should be good. I have also been drinking too much coffee since about New Years, I need to scale back now that it isn't excessiveness time anymore. My diet is good food, I just invest in specials heavily when they are on and only vaguely plan my meals, Big will shoot a rocket at me for this. If I don't feel better adjusted on Sunday for next day 1, I will take more time off. Interesting read, I will take another look at it after I post. Kap is fine, the 'E' sound is too romper room. |
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| Mizfit |
Posted on 28-01-2010 10:41
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Super Admin Posts: 91 Joined: 08.12.09 |
kapital wrote: Interesting read, I will take another look at it after I post. Kap is fine, the 'E' sound is too romper room. LOL. Yes sir 
------- -------------------->> Where there's a will, there is Most Certainly a way. > No Pain, No Gain! USGI- AFR, Wife, Mom, EMT-B, NA/R, PCT, FT, IBO |
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| kapital |
Posted on 31-01-2010 00:59
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Member Posts: 147 Joined: 15.01.10 |
Sunday, January 31, 2010 Week 2, Day 1 deadlift 175, 195, 215 X 10 235 X 8 255 X 6 275 X 4 BB shoulder press 115 X 5 X 5 X 5 X 3 X 4 fail BB bicep curls 75 X 8 X 6 X 3 I am actually pleased with today. Week 2 is begun I am not lacking energy, so why not? I did at least a bit at my heaviest planned deadlifting weight. I am still 2 reps overall short of before my 10 day break, not journalized online but I am pleased anyway. Shoulder press is progress too. I lost focus on set 4 and almost failed, but made sure I made up for it on the last try. Bicep curls are only tinsel on the tree anyway, but at least they oppose my tricep work. As to time between sets, 2 minutes most moves. The deads have plate changes, a little time to catch my wits, and on later sets painstakingly preparing straps, so I aimed for 3 minutes but went above later sets. |
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| Mizfit |
Posted on 31-01-2010 01:58
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Super Admin Posts: 91 Joined: 08.12.09 |
Hey Kap, do you have a spotter when you do a deads?
------- -------------------->> Where there's a will, there is Most Certainly a way. > No Pain, No Gain! USGI- AFR, Wife, Mom, EMT-B, NA/R, PCT, FT, IBO |
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