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CrazyPalm
12-02-2005, 10:52 PM
Goals: General Fitness. Size is secondary to conditioning. I want speed, endurance, agility and explosive power.

Stats: 27 y.o. male, 155 lb, 5'10", thin build.

Diet: Generally healthy. About 2.5k calories. A lot of meat (~1 lb to 3 lb daily).

Other: Shift worker. Upper/Lower split w/ at least 1 day rest between same body parts.

CrazyPalm
12-02-2005, 10:54 PM
15/11/05

90 s rests

5 min bag work

BB Squats 20 x 35lb, 14 x 35lb
BB SBSLDL 20 x 35lb, 20 x 35lb
DB Calf Raise 20 x 12lb, 16 x 20lb
Crunches 20 X 0, 20 X 0

Stretches

CrazyPalm
12-02-2005, 10:56 PM
17/11/05

90 s rests

5 min bag work

BB Bench 20 x 35lb, 20 x 35lb
BB Row (UH) 20 x 35lb, 20 x 35lb
DB Lat raises 20 x 4lb, 20 x 4lb
BB Lying tri ext 20 x 30lb, 12 x 30lb
BB Curls 20 x 30lb, 20 x 30lb

Stretches

CrazyPalm
12-02-2005, 10:58 PM
19/11/05

75 s rests

5 min bag work

BB Deadlift 20 x 35lb, 20 x 35lb
BB SBSLDL 20 x 35lb, 20 x 35lb
DB Calf raise 20 x 12lb, 18 x 12lb
Crunches 20 x 0, 20 x 0

Stretches

CrazyPalm
12-02-2005, 11:00 PM
21/11/05

75 s rests

5 min bag work

BB Bench 20 x 35lb, 20 x 35lb
BB Row (UH) 20 x 35lb, 20 x 35lb
DB Lat raises 20 x 4lb, 20 x 4lb
BB Lying tri ext 20 x 30lb, 14 x 30lb
BB Curls 20 x 30lb 105s rest accident 20 x 30lb

Stretches

CrazyPalm
12-02-2005, 11:01 PM
22/11/05

4 x 3 min boxing w/ 1 min rests.

CrazyPalm
12-02-2005, 11:02 PM
23/11/05

75 s rests

5 min bag work

BB Squats 20 x 35lb, 20 x 35lb
BB SBSLDL 20 x 35lb, 20 x 35lb
BB Calf raise 20 x 12lb, 20 x 12lb
Crunches 20 x 0, 20 x 0

Stretches

CrazyPalm
12-02-2005, 11:04 PM
25/11/05

90 s rest

5 min bag work

BB Bench 20 x 40lb, 20 x 40lb
BB Row (UH) 20 x 40lb, 20 x 40lb
DB Lat raises 20 x 7lb, 16 x 7lb
BB Lying tri ext 20 x 30lb, 20 x 30lb
BB Curls 20 x 30lb, 20 x 30lb

Stretches

CrazyPalm
12-02-2005, 11:04 PM
26/11/05

5 x 3 min boxing w/ 1 min rests

CrazyPalm
12-02-2005, 11:06 PM
27/11/05

90 s rests

5 min bag work

BB Squats 20 x 40lb, 12 x 40lb
BB Deadlift 20 x 40lb, 18 x 40lb
DB Calf raise 20 x 12lb, 20 x 12lb
Jack knife SU 20 x 0, 16 x 0

Stretches

CrazyPalm
12-02-2005, 11:07 PM
28/11/05

90 s rests

5 min bag work

BB Bench 20 x 40lb, 20 x 40lb
BB Row (OH) 20 x 40lb, 20 x 40lb
BB Upright row 20 x 35lb, 10 x 35lb
BB Lying tri ext 20 x 35lb, 10 x 35lb
BB Curl 20 x 35lb, 16 x 35lb

Stretches

CrazyPalm
12-02-2005, 11:09 PM
1/12/05

90 s rests

5 min bag work

BB Squats 20 x 40lb, 16 x 40lb
BB SBSLDL 20 x 40lb, 20 x 40lb
BB Calf raise 20 x 40lb, 20 x 40lb
Jack Knife SU 20 x 0, 20 x 0

Stretches

CrazyPalm
12-02-2005, 11:11 PM
3/12/05

Suffering from moderate pain to right wrist - Tendonitis.

Using gloves with wrist wraps.

90 s rests

BB Bench 20 x 45lb, 20 x 45lb
BB Row (OH) 20 x 45lb, 20 x 45lb
BB Upright row 20 x 25lb, 16 x 25lb
BB Lying tri ext 20 x 35lb, 12 x 35lb
BB Curl 20 x 35lb, 18 x 35lb

Stretches

CrazyPalm
12-03-2005, 10:03 PM
4/12/05

Suffering severe tendonitis on right wrist. Will lay off the weights until pain stops, then supplement workouts with light wrist curls and reverse wrist curls.

It seems the tendonitis doe not relate to either stretching or rep/set/frequency scheme. I stretch thoroughly after each workout. I've tried fewer reps, sets and frequency and much heavier weights and they also cause the same problem.

CrazyPalm
12-04-2005, 08:17 PM
5/12/05

Pain kept me awake for a number of hours and when I finally did sleep, I kept waking up, possibly from the pain. I've gone to the doctors and been prescribed some very good anti-inflamatories, Celebrex 200mg. I've had to get a wrist adjustable wrap to stop movement. I had to get blood tests to make sure I haven't got athritis since the 'tendonitis' is happening a little too frequently and on different joints. I'm off the weights for at least a week. This might be a very short lived journal. :(

CrazyPalm
12-17-2005, 10:20 PM
18/12/05

Tendonitis is all but gone. Hit the weights with a much abbreviated routine.

Today was:
Deadlift 6 x 100lb, 6 x 120lb
Weighted Dips 12 X 40lb, 10 x 60lb
BB Rows (OH) 6 x 75lb, 6 x 75lb

No pain as yet.

Next workout will only be BP and Squats - later in the week.

CrazyPalm
12-21-2005, 05:03 PM
22/12/05

Front Squat 6 x 55lb, 6 x 75lb, 2 x 95lb
Shrugs 12 x 55lb, 6 x 95lb
BP 6 x 55lb, 6 x 95lb, 2 x 135lb

Minimal discomfort on wrists. Used gloves + wraps on BP as I'm still nervous I'll injure myself yet again.

Yesterday felt ill and tired after eating 3rd meal of lambs fry and bacon. Slept for 15 hours! I felt as though it was from constant slight overeating. My appetite is back today thankgod.

Reevaluated goals. Primary goals are now strength, power and size - in that order.

Seems I've gained about 1 lb in the last week. I think I'd like at least another 15lb in the next 6 months. Going to try without supplements first since I get up to 3lb of red meat a day - so I don't think protein is an issue.