Day 54: My first setback, the drama begins… [9-day cycle #4]

5Another cycle ended, and this time it didn’t go as well as the previous ones. I must say that my weight gains have gone great and from past experience, you can’t really expect that everything will go your way, at all times. It doesn’t matter how good your plan is, there will always be setbacks, success is not a straight line, am I right? As I mentioned in my third cycle  (check it out in at this LINK), I felt a bit sore on my left hip (like an old fuck). My hip has neither gotten worse or better, until the infamous squat day.

“I was 5 kg away from the 100 kg mark so I decided to push myself harder that day, just to reach that wonderful limit of three digits. As soon as I did the first rep, I felt that this shit was too heavy. Fuck me, right?”

I always aim for 8 reps, but I couldn’t go more than 6 that time. After taking my rest, I tried to do my second set but felt weaker and more fatigue than usual, and that’s when the light pain started to occur. So after many buts and maybes, I eventually decided to skip the last set, just to be on the safe side. From experience, I’ve gotten to know different types of injuries, and this one I would categorize as just an “overworked” hip muscle. These things happen and the important part in a situation like this is not to feel defeated, just keep it together and get some food or regroup. And for my retarded (racist) friends that can’t tell a difference between a Chinese and a Filipino, that kid is NOT me (if you’re smiling, you’re THAT friend.

Weighted chins was one of many exercises that went great this cycle.

Weighted chins was one of many exercises that went great this cycle.

Here’s the entire 9-day cycle #4:

Bold = Changes on sets and reps
Green = Increase in weights, meaning FUCK YEAH I’m getting stronger
Red = Decreased in weights, meaning YOU A BITCH, eat more, get some rest.
Yellow = The color of my people, meaning NO CHANGE since last week. 

THE DEAD LIFT / CHIN UPS

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch.

DEADLIFT

  • Warm-Up (Kg): 20 50 60 70 85 – 8 4 4 4 3   (WEIGHT / REPS)
  • TopSet: 110 kg – 6 Reps (To Failure) – (+4.76 % )
  • OffSet (~10%): 95 – 7 Reps – (+2.7 %)
  • OffSet (~10%)  85 – 8 Reps (+3 %)

CHINS

B.W = Body weight ( 77kg)

  • 3 Reps B.W
  • TopSet: Reps B.W+ 10 kg  (+2 reps)
  • OffSet Reps B.W  (+2 reps) 

Comments about the workout: One of the best workout (so far), 110 kg deadlift without any straps, and it felt liiightway baaaaby (think Ronnie Colemans voice). Same goes for the chins, I’ve consistently increased my volume and I think it has helped me to gain in strength

THE BENCH PRESS / REHAB

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch.

BENCH PRESS

  • Warm-Up (Kg): 20 40 45 50 55 – 8 4 4 4 3   (WEIGHT / REPS)
  • TopSet: 70 kg – 6 Reps (To Failure) (+7.69  %)
  • OffSet (5-10%): 60 kg – 7 Reps (+ 4.35 %)
  • OffSet (5-10%)  55 kg – 8 Reps (+4.76 %)

TRICEPS

  • 2×20 Body Weight

REHAB

  • No Warm-up
  • Shoulder exercises (rotator cuff rehab)

Comments from the workoutMy shoulder is getting better, not fully recovered but after doing 70 kg it feels I’m moving in the right direction.

SQUATS / ARMY PRESS

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch…

Squats

  • Warm-Up (Kg): 20 50 60 70 80 – 8 4 4 4 3   (WEIGHT / REPS)
  • TopSet: 100 kg – 6 Reps (To Failure) (+5.26 %)
  • OffSet (5-10%): 90 7 Reps (12.5 % )
  • OffSet (5-10%)  Did not finish ( – %)

Army Press

  • Warm-Up (Kg): 20 20 25 – 5 5 4 (WEIGHT / REPS)
  • TopSet: 32.5kg – 5 Reps (OBS completed 6 reps this week) (+7.69%)
  • OffSet (5-10%): 27.5 – 6 Reps (+9.1%)
  • OffSet (5-10%)  22.5 – 7 Reps (+22.2%)

Comments from the workout: Nothing I’ve already mentioned above. I ate really bad the day before and it didn’t help either that I got just about six hour sleep.

By the end of the day, there is nothing food can't cure, mentally and physically. Except herpes, that shit will stay with you 'till you die...just saying.

By the end of the day, there is nothing food can’t cure, mentally and physically. Except herpes, that shit will stay with you ’till you die…just saying.

Looking back on the overall performance of for this cycle, I got to say that I’m still pretty content even though the slight setback on the squats. I’ll have to do some minor adjustments on my workout plan to avoid breaking hip even more. Stay tuned…!

Eat hard, work hard, sleep… hard?

//C

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One thought on “Day 54: My first setback, the drama begins… [9-day cycle #4]

  1. Pingback: Day 66: Keep calm and lift some weights [9-day cycle #5] | DO YOU EVEN LIFT, BRO !?

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