A day in the life lifting w/nach

[NACH3]

I agree, I'm not sure why I ever stopped doing them.

For sure... that stretch of the longhead and flexibility of all three parts but the most in the longhead which gives thickness and width along with density of the whole tricep

[NACH3]

Chest is still sore as hell even to the touch up by the pec delt tie ins but looking to get s good back or arm session in today although my shoulder is really stiff gotta roll it out first etc

Hope your all having a good day fellas

[clarky.]

Av been doing some looking at macros, and putting in some info on these calculator things.
There saying 40 40 20 ?? I have not done my Tdee's yet mate i will later the day. What would be the best to start at marcros wise ?.

[NACH3]

Av been doing some looking at macros, and putting in some info on these calculator things.
There saying 40 40 20 ?? I have not done my Tdee's yet mate i will later the day. What would be the best to start at marcros wise ?.

Start with your protein % then fats and it'll tell you your carbs based on them mate..... if any questions lmk brotha!

[clarky.]

Start with your protein % then fats and it'll tell you your carbs based on them mate..... if any questions lmk brotha!

No idea how to do that mate lol sorry.

[NACH3]

No idea how to do that mate lol sorry.

Do you know your TDEE(total daily energy expenditure)?? We can do it together mate!

[clarky.]

Do you know your TDEE(total daily energy expenditure)?? We can do it together mate!

I will do it later mate, thank you.

[NACH3]

I will do it later mate, thank you.

Of course brother! Anytime

[NACH3]

Morning all!

Just checking in I finally have an appointment set up for my shoulder and neck at 'The Rothman Institute' a really good place for orthopedics who all spealize in their separate areas(shoulder guys just do them etc) I'm still trying to w/o but it's nothing to write home about especially after lifting the way I have in the the Last 3-4yrs just messes with your head as we all know!

Seeing some great w/o's in 'the dungeon' and can't wait to be back where I can push and feel like I belong in there again!

Hope everyone is doing well! And enjoy your w/e's guys and gals!

[MuscleScience]

Morning all!

Just checking in I finally have an appointment set up for my shoulder and neck at 'The Rothman Institute' a really good place for orthopedics who all spealize in their separate areas(shoulder guys just do them etc) I'm still trying to w/o but it's nothing to write home about especially after lifting the way I have in the the Last 3-4yrs just messes with your head as we all know!

Seeing some great w/o's in 'the dungeon' and can't wait to be back where I can push and feel like I belong in there again!

Hope everyone is doing well! And enjoy your w/e's guys and gals!

What did they say?

[NACH3]

What did they say?

I haven't gone yet it's on Oct 13th but from what I told them they think I really messed up my neck with all the nerve damage I'm having and how & where it's occurring...

[MuscleScience]

I haven't gone yet it's on Oct 13th but from what I told them they think I really messed up my neck with all the nerve damage I'm having and how & where it's occurring...

Oh, had you had a previous cervical or thoracic disc injury?

[NACH3]

Oh, had you had a previous cervical or thoracic disc injury?

Nothing like that ever MS! That's what's worrying me though...

[MuscleScience]

Well hopefully it's just your scalenes trapping the nerves. That's better than them being trapped by the disc.

[clarky.]

Pm sent big guy.

[NACH3]

Fellas I'm back so this thread will start to get nasty as I say but. Really looking forward starting back today! Can't wait tbh it's time to go MFers

[hammerheart]

Fellas I'm back so this thread will start to get nasty as I say but. Really looking forward starting back today! Can't wait tbh it's time to go MFers

Any update about the issues you were experiencing with your neck? It much sounded like pinched nerves to me, hope it sorted out.

[Obs]

Oh, had you had a previous cervical or thoracic disc injury?

Oh, Nach had a cervical injury alright...

[NACH3]

Any update about the issues you were experiencing with your neck? It much sounded like pinched nerves to me, hope it sorted out.

I go the 13th on Friday to get my shoulder looked at again MRI and also the neck issue I'll definitely post up what's they think it may be

Weird thing is the neck issue has traveled up my neck into the bottom of the Cervical spine it seems like now which makes more sense to me as it's in direct correlation with my shoulder girdle and where all the pain is in posterior of shoulder(R)

[MuscleScience]

I go the 13th on Friday to get my shoulder looked at again MRI and also the neck issue I'll definitely post up what's they think it may be

Weird thing is the neck issue has traveled up my neck into the bottom of the Cervical spine it seems like now which makes more sense to me as it's in direct correlation with my shoulder girdle and where all the pain is in posterior of shoulder(R)

You can intrap the nerve lower which will cause the spinal muscles to spasm up and down from the point of origin. Extremely common, in fact I just had it myself. Went and iced for a few days and found a DO locally here that still manipulates the spine. Works wonders, going in for another Tx today actually.

[NACH3]

You can intrap the nerve lower which will cause the spinal muscles to spasm up and down from the point of origin. Extremely common, in fact I just had it myself. Went and iced for a few days and found a DO locally here that still manipulates the spine. Works wonders, going in for another Tx today actually.

That's interesting I'd like to hear more about this! What's your take on dry needling? Kel has seemed to respond well to it....

[NACH3]

First w/o gotta say the shoulder felt better than my neck tbh

Chest bis - I got a great w/o in with minimal ex's but going to failure(obviously) just no other way to do it!

- vertical chest press to warm up and get blood flowing light

- Incline Smith press
Pyramided up to 275 - lost strength but not as much as I nearly thought I did
1w(275) 6 drop 245 7 forced reps after

- incline hammer strength press
1w(3plates) 6 + 1/4s drop 2plates 7 + RP 2 + 1/4s

- vertical chest press heavy
2w 8 +1/4s 5 + 1/4s

- cables
Bent over 90+ hard squeeze at bottom of movement
2w 10-12reps

- cables low to high
2w 8-12

Bis
- straight Oly bar curls
2w/u's
1w 8 + 1/4s drop 5 1/4s RP same weight 2

- hammer curls
1w 6 drop 4 drop 3

- CG cable curl w/slow negs
1w DD
GREAT PUMPS ON BOTH BPs

[MuscleScience]

That's interesting I'd like to hear more about this! What's your take on dry needling? Kel has seemed to respond well to it....

It works good, especially on trigger points. We had two acupuncturist at our pain clinic. I have it done on my torn back muscle when it balls up real bad, or cup it.

[NACH3]

so, I just got back from my appointment for my neck and shoulder... they said they want an MRI on the neck due to maybe a disc problem they can't see on the X-Ray... also getting an MRI on my shoulder since it's been so long and they seem to think my shoulder is causing the neck issues. Anti-inflammatories as well as ice/heat I said don't give me any pain meds due to the recent things that have happened and from my early past!

So I go back on the 19th to get my shoulder looked at and follow up on my neck in a few wks

[NACH3]

Hey fellas(Marcus Kel AG Cape Cuz Clarky) I want to ask about rest days and eod lifting early in as opposed to 5on 2off etc... do you or would this be a better idea since I'm just coming back and still having the pain in both areas(BPs) or would 2on 1 off be ok? I'm just trying to be as carful as possible until I build my strength back up and do some PT in between on neck and shoulder??
It's greatly appreciated guys and anyone who'd like to chime in please feel free :$)

[bullshark99]

Glad to see you back my friend. Just my 2 cents, same advice you gave me, 2 on 1 off, been doing me well.

[MuscleScience]

Hey fellas(Marcus Kel AG Cape Cuz Clarky) I want to ask about rest days and eod lifting early in as opposed to 5on 2off etc... do you or would this be a better idea since I'm just coming back and still having the pain in both areas(BPs) or would 2on 1 off be ok? I'm just trying to be as carful as possible until I build my strength back up and do some PT in between on neck and shoulder??
It's greatly appreciated guys and anyone who'd like to chime in please feel free :$)

Why not two on one off? I do that

[NACH3]

Why not two on one off? I do that

I was leaning towards eod for a wk or two than going to 5on 2off but I have always liked 2on 1 off unless blasting s short burst cycle of 5 on 2 off I'll play it by ear that's for sure

[NACH3]

Glad to see you back my friend. Just my 2 cents, same advice you gave me, 2 on 1 off, been doing me well.

Thanks Bull I appreciate it and I'll be pming you today or tomorrow buddy

Glad to be back too

[NACH3]

Morning fellas

I want to start by saying my chest and bis are. More wrecked than yesterday lol
Loving this - shoulder is tender ATM but gonna take some alieve here in a min to get that inflammation down - I didn't know alieve is the same thing as naproxen basically lol saves some money anyway

Hope you all have a great w/e I'll be hitting the gym around 130ish 200pm eastern time in the states gf wants to go with me but she knows I see red when there so keeps her distance since she just hurt her knee(mcl) but she's working thru it tough woman for sure!

Have a great day all

[NACH3]

Delts tris - not enough time for traps and I was moving

Lots of stretching side laterals w/5lbs fronts and rear lay raises circles x3

- smith MP PRESS
135/185/225/245/275
1w 275 6+2 forced drop 225 8reps 2forced done and fried after all the w/u's

- rear delts - lying face down on 35* incline
4w 8-12ish - 8-9 on last set

- cable front raises
w/u
1w DD

- cable rev flys
2w drop

- smith CG bench
135/225/275
2w(275) 8/5 2 forced each drop 225 4

- Incline skulls s/s'd CG press ez bar
1w(110)7 drop(90)5 drop(70)3-4

- straight bar pushdowns
1w DD

- one arm rope pushdowns - lateral head
4w 15-20 reps

Great w/o shoulder felt great actually and it took 35-40min

[hammerheart]

I go the 13th on Friday to get my shoulder looked at again MRI and also the neck issue I'll definitely post up what's they think it may be

Weird thing is the neck issue has traveled up my neck into the bottom of the Cervical spine it seems like now which makes more sense to me as it's in direct correlation with my shoulder girdle and where all the pain is in posterior of shoulder(R)

The nerve can trap at any point traveling from neck to the arm through the scalenes muscles and under the clavicle, it's one huge mess in that area. Hopefully you don't have any issue going on with neck disc.

[NACH3]

The nerve can trap at any point traveling from neck to the arm through the scalenes muscles and under the clavicle, it's one huge mess in that area. Hopefully you don't have any issue going on with neck disc.

Interesting I was actually just reading about what you were talking about - hoping I don't have any disc problems as well thx Bizz!

[NACH3]

Back traps

- CG pulldowns
130/45/75/90/205
2w(205) DD

- T-bars old school
W/u's
2w(4.5plates) 8+ drop 3plates x2

- one arm rows
1w(stacked) 6-8 DD

- one arm smith rows
2w

- D-ring seated high row

- weighted hypers - low back ext's

Behind back shrugs
3w w/3sec hold at top

Great back w/o was damn sure breathing heavy as fuk 39min

[GirlyGymRat]

Welcome back!

[NACH3]

Welcome back!

Thank you Girly great to be back! And also great to be back in the gym - gimmie 2months I'll be back lookin like my avi or better

[NACH3]

What's up fellas

Going to hit legs in about 30min
Back is wrecked from yesterday too very nice

[NACH3]

Legs short and sweet they feel like set concrete ATM

- ext's
Working 145/85/205/245/285/305 dropped ----> down each set as above

- lying leg curls
88/108/128/148dropped back down

- squats
135/225x2 315x2 drop 225 whew long time since squating they got an SSB

- stiff legged deads
3w 225 paused at bottom

I was done never again after back don't know what I was thinking CNS is taxed only 30 min tho

[MuscleScience]

Legs short and sweet they feel like set concrete ATM

- ext's
Working 145/85/205/245/285/305 dropped ----> down each set as above

- lying leg curls
88/108/128/148dropped back down

- squats
135/225x2 315x2 drop 225 whew long time since squating they got an SSB

- stiff legged deads
3w 225 paused at bottom

I was done never again after back don't know what I was thinking CNS is taxed only 30 min tho

I always hit back after leg day. Squats and such really challenge the postural muscles in the low back. The last thing you want is for them to be fatigued.

[songdog]

Wat's going on Nach? how we feeling today?