Matt DeVoe's Log
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.
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.
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!
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.
135x5x3 (Work Set, 3-4 min rest between sets)
135x5x3 (Work Set, 3-4 min rest between sets)
160x5 (Work Set) Way easy, can definitely go heavier.
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.
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
Warm-up, hip, ankle, knee mobility
145x5x3 (Work Set, 4 min rest between sets)
85x5x3 (Work Set, 4 min rest between sets)
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.
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 (plates)x20x3 (for tendonitis rehab)
Bent over DB row:
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.
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
95x5x3 (Work Set, 3:30 rest). Felt light, but the form was solid and a good place to start linear progression)
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.
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
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
110x5x3 (Work Set, 4 min rest between sets)
140x5x3 (Work Set, 4 min rest between sets)
BWx7 (3 min rest between sets)
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.
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)
1.5 g of fish oil
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
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
95x5x3 (work set, 3:30 rest)
205x5 (work set)
145x5x3 (work set, 3:30 rest)
Instead of doing chins for assistance, I went rock climbing after doing BP
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.
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
135x5x3 (work set, 4:00 rest)
150x5x3 (work set, 4:00 rest)
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.
145x5x3 (work set, 4:00 rest)
105x5x3 (work set, 4:00 rest)
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
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