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Matt DeVoe
04-19-2010, 02:43 PM
So after a long break from solid strength training, it's time to restart.

Over the past few years, I've been:
A) repairing leaky gut syndrome
B) finding out about and dealing with Celiac's
C) getting over a killer case of patellar tendonitis/osis and
D) working a job that's 90% plus travel

I just started a new position whereby I'll be cut down to about 50% travel. The travel poses its own set of challenges (mainly finding equipment and maintaining proper nutrition). But I've been able to work through it in the past, so I'm not too worried.

Training about to be started:
Linear progression a la the SS model. My two main goals are solid strength and mass gain.

Current stats:
6'3"
175 lbs
12% BF

I think I'm fairly skinny for 6'3", definitely looking to put on serious weight. I don't really care about six pack abs or the fat gain that will come with the mass gain regimen. I'm definitely a hard gainer and have the metabolism of a hummingbird, so serious eating is in order.
Additionally I do have issues with food causing inflammatory responses. Gluten, Garlic and Dairy are the big three. There are some other minor ones, but nothing too crazy.
That being said, I'd love to do GOMAD, but since I'm fighting a continual battle with patellar tendonitis, dairy will probably encourage a flair up. I plan to use a lot of coconut milk and beef isolate protein powder instead. The majority of my nutrition will come from food, the coconut milk/protein will be supplemental.

Any critiques, suggestions, hate mail or words of wisdom would be much appreciated.

David Boyle
04-19-2010, 03:22 PM
Good luck and welcome aboard.

I've gotten a lot of good tips from here...when I'm not lazy and post like I'm supposed too...haha

Again good luck and train strong/smart!

Matt DeVoe
04-21-2010, 09:02 AM
Thanks, Dave.


Forgot to post after yesterday's workout. This was the initial workout for SS/Mass Gain. I kept it light for the initial workout to 1) not cause excess soreness since it's been a while and 2) gauge my patellar tendonitis response

Workout from 4/20:
-Warm Up and Pre-hab (knees), worked hip, knee and ankle mobility.
-BS:
45x5x2
65x5
95x2
115x1
135x5x3 (Work Set, 3-4 min rest between sets)
-BP:
45x5x2
65x5
95x3
115x1
135x5x3 (Work Set, 3-4 min rest between sets)
-DL
45x5
95x3
135x1
160x5 (Work Set) Way easy, can definitely go heavier.

Stretched post-lifting.

Got a decent night sleep. Cleared the 1 g of protein per pound of body weight. A good amount of fat from coconut milk and olive oil. ~8-9 g of liquid fish oil, vitamin d and magnesium. Stretched and iced knees.

Need to add more veggies/fruits to the diet tomorrow.

Matt DeVoe
04-23-2010, 08:31 AM
Was going to lift yesterday (4/22), didn't get a chance. Spent most of the day eating massive quantities of food. ~8 g fish oil, 5000 iu vitamin d, 400 mg of magnesium broken up by 100 mg throughout the day

Decent night's sleep

Woke, had protein shake w/ coconut milk, 2 g of fish oil, 5000 iu of vitamin d and 100 mg of magnesium

Work Out:
Warm-up, hip, ankle, knee mobility
BS
45x5x3
70x3
95x2
120x1
145x5x3 (Work Set, 4 min rest between sets)
Press
45x5x3
55x4
75x1
85x5x3 (Work Set, 4 min rest between sets)
Chins
BWx7
BWx6
BWx6 (3 min rest between sets)

Stretched and currently eating Chicken Nachos as PWO Meal (f'ing delicious). 2 more grams of fishoil and 100 mg of magnesium

There were definite form issues with the squat. Mainly I kept rolling onto the balls of my feet instead of keeping weight on the heels. "Don't be afraid to take small jumps - be afraid to stop improving" kept rolling around in my head....
...Between the recovering tendonitis and form issues, best to start way too light than go heavy and stall early and/or possibly cause more issues. I'll be backing off the weight on the BS and focusing on form.
Pre-habbing, icing and stretching needs to happen several times per day.

Matt DeVoe
05-03-2010, 01:34 PM
Was on the road last week for the new job. Didn't get access to a barbell, had access to dumbells and a pull-up bar.

4/27
DB BP
50x8x3

Leg Curls
4 (plates)x20x3 (for tendonitis rehab)

Pull-ups
bwx5
bwx5
bwx4

Bent over DB row:
60x10x3

Spent most of the week icing, doing rehab exercises and taking fish oil for my knees. Feeling way better.

Was able to jump back on the SS cycle starting yesterday.

Post imminent.

Matt DeVoe
05-03-2010, 02:06 PM
Spent 5/1 at the grand opening of Primal VA, did a lot of pulling (lache's, muscle ups and pull ups) and other minor PK. Decent night's sleep between 5/1 and 5/2

Backed off the weight for my BS due to the tendonitis, which is feeling less tendonitisy after my week of rest/rehab

5/2
BS
45x8x2
55x5
70x3
95x5x3 (Work Set, 3:30 rest). Felt light, but the form was solid and a good place to start linear progression)

Press
45x8x2
55x4
65x2
75x1
90x5x3

DL
90x3
135x3
185x5

Food intake was decent, Protein hovered around 150g (total FAIL on the bw to protein ratio), but I still ate a good amount.
Bought a mountain bike and rode that a little.


5/3
Rest.
Food Intake:
Currently at 120g of protein spread between beef and protein shakes (beef isolate), 60-80 g left to go (bw is ~180)
Brown Rice Pasta w/ Beef and Coconut Milk
1.5 cups of Broccoli
Protein Shake w/ 3/4 cup of blueberries and 1/2 can of coconut milk
60g protein via shrimp
3oz of spinach

Matt DeVoe
05-04-2010, 06:51 PM
5/4

OK amount of sleep, just under 7 hours, tossed and turned a little

9am - Protein Shake w/ 1/2 can of coconut milk and 1 cup of blackberries
11am - Preworkout BCAAs w/ scoop of Gatorade powder
12:30 - BCAA's during wo
2:30 - 3 hamburgers cooked in coconut oil w/ 1 cup of brown rice
8:00 - 14 shrimp, 1 vine of grapes, 1.5 oz of spinach (cooked)

~218 g of protein, ~130 g of fat, carbs not taken (decent amount though)

5000 iu Vitamin D, 50 mg Magnesium, ~4 g of fish oil


BS
45x5x2
65x4
80x3
95x1
110x5x3 (Work Set, 4 min rest between sets)

BP
45x5x2
70x5
95x2
125x1
140x5x3 (Work Set, 4 min rest between sets)

Chins
BWx8
BWx6
BWx7 (3 min rest between sets)

stretched pwo

Matt DeVoe
05-06-2010, 08:19 AM
5/5

OK amount of sleep, ~7 hrs, tossing and turning frequently

Patellar pain following 5/4's workout, definite inflammation. Looks like the knees still aren't ready for squats. Slight pain continued into today, especially climbing stairs.

PLAN - back off weighted lower body exercises and continue stretching and strengthening the patellar tendon. The sports med doc told me the inflammation was more or less gone, but I had to focus on strengthening the tendon. It sounds like that's exactly what I need to continue doing, strengthening the tendon and focusing on lower body stretches. Will be posting some questions on one or more of the PMenu forums regarding questions around programming and recovery.

Food:
08:00 AM - Protein Shake w/ 3/4 cup of blueberries
Spinach 1oz (cooked)
Bacon - 4 strips
1.5 g fish oil
5000 iu of Vitamin D
100 mg of Magnesium
12:45 PM - 3 Hamburgers
1.5 cups of steamed brocolli w/ EVOO
1 cup of steamed carrots w/ EVOO
05:00 PM - BCAA w/ 1 scoop of Gatorade powder (pre-rock climbing)
08:00 PM - Dinty Moore Beef Stew (got lazy, didn't feel like cooking)
Grapes
1.5 g of fish oil
Probiotic
10:30 PM - ZMA's before bed

Total Protein for the day was ~192 g

Rested for the most part, did do some rock climbing, nothing too intensive though

Matt DeVoe
05-13-2010, 01:49 PM
I received a number of good tips on the Fitness & GPP forum regarding the tendonitis. Cut out squats for prehab/rehab work. Kept the DL

5/7
Press
45x5x2
60x4
75x2
85x1
95x5x3 (work set, 3:30 rest)

DL
45x5
95x3
135x2
185x1
205x5 (work set)


5/9
BP
45x5x2
70x5
95x3
125x1x2
145x5x3 (work set, 3:30 rest)

Instead of doing chins for assistance, I went rock climbing after doing BP


5/11
Press
45x6
60x5
75x2
90x1
100x5x3 (work set, 4:00 rest)

Gym closed, didn't get a chance to do DL. This actually worked out. I find that I like doing BP and DL on the same day vs BP and Chins, picking up DL where I left off on the next day.


5/13
The rehab on the knees has been going really well. Been doing a lot of eccentrics, TKEs, icing and massage. Whacked the knees with a bit of ibuprofen, things are feeling peachy. Reintroduced the squat for today

BS
45x5x2
65x4
80x3
95x2
115x1
135x5x3 (work set, 4:00 rest)

BP
45x5x2
95x5
115x3
135x1
150x5x3 (work set, 4:00 rest)

DL
45x5
95x4
135x3
185x1
215x5


Favored my squat on my right leg a bit (the un-injured one). Will focus on muscle balance and single leg work for my left leg.
A bit of inflammation in my left patellar tendon pwo, but nothing a little ice and fish oil couldn't take care of.

Eating has been solid, lot's of protein and fat, just trying to pack in the calories.
Sleeping has been on and off, looking forward to getting back into a pattern over the next few days.

Matt DeVoe
05-17-2010, 09:12 AM
5/16

BS
45x5x2
65x5
95x3
115x2
130x1
145x5x3 (work set, 4:00 rest)


Press
45x5x2
65x3
85x2
95x1
105x5x3 (work set, 4:00 rest)


Chins
bwx8
bwx5
bwx5


Nutrition and sleep has been decent. Fighting to pack in calories and get maximum amount of sleep. Tossing and turning a bit, probably due to eating late.
Knee flair up pwo yesterday, icing, stretching and fish oil on the list for today. Still favoring my right leg, working on building strength in the left.

Still @ ~3-6 g of fish oil per day, 5000 - 10000 iu of vitamin D per day
ZMAs ~30 - 60 mins before bed

as of this morning, weight is up to ~185 lbs

Matt DeVoe
05-25-2010, 02:21 PM
Had to back off the squats, overriding inflammation issues in the patellar tendon - this is definitely linked to systemic issues as well as the tendonosis

I've upped the fish oil intake to 10g (might go up to 15 or 20g) depending on the results. The only issue is I'm on the road for the next two weeks and will have to take capsules, which will be insanely expensive as compared to liquid. Additionally I'm taking a fish oil with a ratio heavy of DHA, my understanding is EPA is more anti-inflammatory, need to pick up an EPA ratio heavy fish oil.

Thinking about doing the ibuprofen carpet bomb followed by rehab, but I'm iffy on NSAIDs. The last time I attempted a carpet bomb I ended up in the hospital w/ peptic ulcers, was dumb about it though, drank alcohol and caffeine the day after ending the carpet bomb and took lots of fish oil, my body was not happy.

In any case

5/19
BP
45x5x2
65x5
95x3
135x2
140x1
155x5x3 (work set, 4 min rest)

DL
45x5
95x4
135x3
160x2
185x2
205x1
225x5


5/21
Performed lunges and assisted one legged work to strengthen muscles in weakened leg.

Press
45x5x2
65x4
75x2
95x1
100x1
110x5x3 (work set, 4 min rest)

Chins
BWx9
BWx8
BWx5


5/25
6 mins on stationary bike followed by shoulder mobility

BP
45x10
75x5
95x3
115x2
135x1
150x1
160x5x3 (work set, 4 min rest)

DL
45x5
135x3
185x2
215x1
235x5


Slight inflammation in left knee after DLs today. Need to get better with my stretching, foam rolling and icing. Efforts in that area have been bad in the past few days.

Matt DeVoe
05-29-2010, 03:55 PM
Sleep has been iffy. I've been fighting off a cold for the past few days. I finally felt strong enough to attempt some lifting, possibly a bad idea, but meh - I needed some activity.

5/29
Knee Rehab Exercises
20x2 Assisted Lunges for injured leg

Press
45x5x3
65x5
85x4
95x2
105x1
115x5x2 (work set, 4 min rest)
115x2 (failed on the last three presses of my last x5 set)

Chins
BWx8
BWx6
BWx4


Definitely not at my strongest. Looking forward to eating a lot of home made food and resting after being on the road this past week, and having to leave again on Monday for another one week stint.

Matt DeVoe
06-10-2010, 10:45 AM
I've been on the road for the majority of the past two weeks, sleep has been on and off, as has diet - but doing my damndest to stay on track.

6/1
Dropped the weight on the BP because A) The last BP day was almost a fail day and B) I got sick between that workout (5/19) and this one - figured better safe than sorry.

Knee rehab exercises

BP
45x5x2
80x5
95x3
115x2
135x1
150x5x3

DL
45x5
135x3
185x2
215x1
225x1
245x5

Dips (bar)
bwx15
bwx12
bwx5


Wasn't able to lift until 6/8. Over the weekend of 6/5 and 6/6 - went hiking, rock climbing and kayaking, so I was able to stay reasonably active.

Weighed myself when I got back, I was only at 180.8, but lost BF. Still, need to focus on packing in the calories, need to start drinking Olive Oil on the road...getting some grassfed jerky sans allergens


6/8
Knee rehab has been going well. Tossed squats back in starting today. Also dropped weight on presses due to failing on my last 3 on 5/29

Warmed up and performed hip/joint mobility. Focused on warming up knees.

BS
45x5x2
65x5
75x3
85x1
95x1
115x5x3

Press
45x5
65x4
75x3
85x2
95x1
100x5x3

Chins
bwx10
bwx7
bwx4

stretched pwo, ate my face off, did some slacklining in the afternoon (lifted in the AM)


6/9
stretched throughout day, did a bit of foam rolling and packed in as much food as possible

picked up some baseball bat weights so I can start loading smaller weights than 2.5lbs


6/10
warmed up - joint/hip mobility work

BS
45x5x2
65x5
80x4
95x3
105x2
115x1
125x5x3

BP
45x5x2
65x5
95x4
115x3
135x2
142x1
152x5x3

DL
45x5
95x3
135x2
185x2
225x2
245x1
255x5

BP felt pretty heavy, we'll see how the progression goes
Ate, stretched, slacklined and some handstand work.

Matt DeVoe
06-14-2010, 03:22 PM
6/13

Warmed up with 10 mins of biking, foam rolling, joint and hip mobility

BS
45x7
65x5
95x3
115x2
125x1
135x5x3

Press
45x8
65x5
85x2
95x1
102x5x3

Chins
BWx10
BWx8
BWx6


I've tossed ZMAs back into my routine, already feeling pretty good after just 3 days. Still taking Probiotic, 5000 iu Vitamin D and sticking to ~4-9 g of fish oil per day.

On the road for the next two weeks. My simple goals are 1) maintain workout schedule and 2) EAT EVERYTHING I CAN GET MY HANDS ON, losing weight on the road has been an issue.

My drive today consisted of two triple-baconators sans cheese, mayo and bread w/ 3 peaches and a bag of carrots.

Just got to the hotel, time to find food again.

Matt DeVoe
06-21-2010, 04:03 PM
6/16 (Providence, RI)

Warmed up with 5 mins of biking followed by joint mobility

BS
45x5x2
65x5
95x3
115x2
135x1
145x5x3

BP
45x5x2
65x5
95x3
115x3
135x2
155x5x3

DL
45x5
95x4
135x3
185x2
225x1
245x1
265x5

Bar Dips
BWx15
BWx13



6/19 (Marblehead, MA)

Warmed up with 5 mins of biking followed by joint mobility

BS
45x5x2
65x5
95x4
95x4
115x3
140x1
155x5x3

Press
45x5
65x5
85x3
95x1
105x5x3

Chins
BWx11
BWx8.5
BWx8


6/21 (Duluth, GA)

Warmed up with 5 mins of biking followed by joint mobility

BS
45x5x2
65x5
95x4
115x2
135x1
155x1
165x5x3 (Fuckin A, BS is finally higher than my BP)

BP
45x5x2
65x5
95x4
115x3
135x2
145x1
157x5x3

DL
45x5
95x
135x2
155x1
185x1
225x1
255x1
275x5

Bar Dips
BWx15
BWx14
BWx7


I've tried to eat as much as possible in the past week, luck has been against me. Ate a bad steak at TGI Fridays last Thursday, disgusting. Was exposed to allergens (gluten, garlic, dairy) almost every day since Thursday, causing my system to rebel. Other than that, eating has been OK.

Weighed myself PWO today, 186.5 w/ clothes on...that's with clothes on and former food in the gut - probably closer to 183 or so. Good news, I'm in Duluth, GA all week - that means all the sweet potato fries and Elk, Buffalo and Ostrich burgers I can handle (Fuddruckers right next to my hotel). Goal is to eat 3-5 of those per day in addition to whatever allergen free food I can get.

Sleep has been relatively good. Still dosing ~400mg Magnesium throughout the day, between ~2-4 mg of Copper in the AM, ~30-60mg of Zinc in the PM, ~3-8 G of Fish Oil, 5000 iu Vitamin D and Probiotics.

Matt DeVoe
06-24-2010, 07:30 PM
6/23 (Duluth, GA)

Warmed up with 5 minutes on Concept 2
Joint mobility

BS
45x5x2
95x4
115x3
135x2
155x2
160x1
175x5x3

Press
45x5
65x5
85x2
95x1
107x5x3

Chins (thick bar)
BWx11
BWx8
BWx4


Fuddruckers ftw, I've eaten my weight in buffalo burgers and sweet potato fries this week.