i got it but what do you expect me to say...? :teeth:

Anuj

Something clever? :006:

Pendulum Bodybuilding
Cycle 1
Week 1: Structural 1
Wednesday
Cardio

20 minutes cardio on the cross-trainer

Overall Impression

legs are killing me :(

Good! They should be. They have plenty time to recover. Should have stretched them out though. Tomorrow is back?

Remember to keep your arms slightly bent on the pullovers to target the lats more. And I know you're not eating right. That could make week one somewhat null and void. Better try your best to correct that.

Good work.

BTW, a little quote for you from CT:

The classic periodization model usually rotates phases of anatomical adaptation, hypertrophy, limit strength, power and peaking, but these phases last anywhere from four to eight weeks. This certainly allows you to maximize the development of a capacity while you're working at it; however, it's detrained for so long that in the end there's little left besides the capacity you last worked.

That is simple description of what (linear) periodization means. Pendulum is a sort of fast periodization. This is the first time, to my knowledge, that you've ever done anything resembling periodization.

oh yeah... why didnt i stretch...?

yes...but i missed it... so i'll do back on friday and shoulders+triceps on saturday

yeah cool.... i need to start eating again... its like my appetite has just run away for some stupid reason and i no longer feel like eating / sleeping or drinking..... i think its time i begin force-feeding myself if i dont go back to normal....

thanks

ok cool....

thanks a million again eric

but you know something?: i feel like i havent done correct justice to my chest and bicep workout....in fact, i know that i could have taken a LITTLE more on most of my compound exercises.... but its ok...i know what to do next time...

Anuj

Well that could normally be a sign of overreaching. I wouldn't say you've trained in a way that has you overreaching of course but if you haven't been eating properly OR sleeping then you could be. Also the stress of exams and graduation could have set you up...a vicious circle.

Yeah call it a run through. But you may be going by not being as sore as after leg day which as you know is not a reliable indicator. I would have expected you to be quite sore but from what I can see it was good given the volume and tut.

Pendulum Bodybuilding
Cycle 1
Week 1: Structural 1
Friday
Back and Traps

A1.) Lat Pull Downs 4x10 = 60 kgs (132 lbs)
A2.) Cross Bench Dumbbell Pull Overs 4x15 = 20 kgs (44 lbs)

B1.) Barbell Overhand JS Rows 3x10 = 60 kgs (132 lbs) (PR!!)

C1.) Upper Back Machine 3x12 = 55 kgs (121 lbs) (PR!!)

D1.) Barbell Shrugs 3x10 = 70 kgs (155 lbs)
D2.) Dumbbell Upright Rows 3x10 = 14 kgs (30 lbs)

Overall Impression

sweet workout....lats are hurting today....

DIET UPDATE: resumed eating as much as i used to...

Pendulum Bodybuilding
Cycle 1
Week 1: Structural 1
Saturday
Shoulders and Triceps

DISASTER

Overall Impression

as per the program, i was supposed to do DB Presses supersetting them with Side Raises...now, i did my warm-up as usual and decided to take 22 kgs (50 lbs) in each hand for 4x10....i did my first set and felt fine......then comes my second set...

i lift the DB's up and as i am lowering them on the second rep, i tilt my hand a bit too much behind...i hear a "cluck" sound in my right shoulder and a HUGE pain accompanies it...i drop the DB like hot potatoes and grab my right arm...

my shoulder is fucking burning like a bitch right now....the instructors at my gym come running over and decide to help me get it right by rotating my arm a bit, etc...

in the end: my shoulder is hurting and i do not have full ROM...so i decide NOT to workout...

i dont know how serious this problem is, but i'm gonna rest it tonight and then tomorrow i might visit the doctor...i really hope it isnt very serious.....shit...i feel soooo fucking pissed right now: i might not be able to complete pendulum...and i have this sinking feeling that bench pressing is totally out of the question for me....i've hurt my right shoulder FAARRR too many times...

i mean, last year (about 8 months ago), i had a squash related injury...before that, my arm came out of the socket in a JUDO tournament....

i am sooo fucking scared right now.....

OH dude. That is not good. You're right, I'm afraid. If you don't have full ROM right now....ice it ASAP. You need to stabilize the shoulder also. The way you wrap it depends on how you hurt it...the best rule is to have it in a position that is away from the angle you hurt in in.

Almost sounds like a dislocation accompanied by damage. You may have a loose shoulder joint. It's good that you stopped when you did.

You need to stay still. Keep your shoulder immobilized and use ice until you visit the doctor. But what can I say? From your description it sounds like you may be right about the pendulum.

Good luck and keep us posted.

i iced it..... i think it'll be ok..... jeez....why did this have to happen..? :mad:

lets see what the doc says...

Anuj