Rommie dips into WTF Pump'd - Page 2

**romanaz** · 04-28-2007, 09:23 PM

Did 5miles in 24mins on the stationary bike.

goal is to get to 5miles in 20mins or less.

**romanaz** · 04-29-2007, 03:35 AM

I've decided that since I'm on the injured list, I'm going to stop cutting and ramp up the calories, sleep, stretching, foam rolling, self-massages and other re-hab work. I think I'll add brown rice back in a bit, up oats in the morning to 1/2 cup and try and keep protein at 300g or so.

Not having fun with this effing knee problem. Upside is I get to focus on my upperbody more and maybe I can make some progress here if I concentrate on it more.

Diet:
FitDay.com - Diet and Fitness journal for romanaz

**DarkFalcon** · 04-29-2007, 04:15 AM

Quote:

Originally Posted by romanaz

I've decided that since I'm on the injured list, I'm going to stop cutting and ramp up the calories, sleep, stretching, foam rolling, self-massages and other re-hab work. I think I'll add brown rice back in a bit, up oats in the morning to 1/2 cup and try and keep protein at 300g or so.

Not having fun with this effing knee problem. Upside is I get to focus on my upperbody more and maybe I can make some progress here if I concentrate on it more.

Diet:
FitDay.com - Diet and Fitness journal for romanaz

That's the right attitude bro, turn a weakness into a strength.

**romanaz** · 04-29-2007, 06:00 PM

Quote:

Originally Posted by DarkFalcon

That's the right attitude bro, turn a weakness into a strength.

I hope so, but if I can't squat or deadlift for long enough, I fear I'll get depressed (seriously, I love squatting so much

)

**romanaz** · 05-01-2007, 04:58 AM

Sooo, I had my physical today. I'm noting that this doctor is ok, but not great. He looked at my list of supps and the only thing he said was to watch out for rashes from the Valerian Root. Thats it, so that went well. I talked to him about my knee, he wasn't much of a help, only thing he offered was to 'strengthen my quad by holding the leg out for extended periods of time." I'm almost certain that the reason my knee is being a bitch is that my quad OVERPOWERED my hamstring or something to that effect. He also said he would like to see me under 190lbs as that would put me into the "Overweight" range on the BMI chart, as I am currently Obese. Thats bullshit, if I'm obese, then what does that make the 300lb 5'3 dude who is constantly at Wal-Mart? I told him flat out that I don't really care so much for the weight, I'd like to see myself under 20% BF. I told him I'm doing powerlifting, and if I get accepted to FDU, that I'll be switching to Olympic lifting, but I doubt he caught that. He said I should cut my workouts down to 35-40minutes and do 20-30mins cardio. Sorry pal, but that ain't going to happen. I'll do 1hr max and then 20-30mins cardio. I got my papers for bloodwork, the normal stuff then also a test level check, if my insurance covers it (and they ****ing better). Also got a tetanus shot. Thought it was going to hurt like it did was I was little, but it didn't. I'm doing cardio everyday now until I lose what I think is enough, I'm sick of this shit.

Warmup:
Foam rollings
Stretching
Muscle Cleans and OH press's
Pullups x 2

Bench (paused unless noted)
45x10
115x10
135x5
165x2 [2nd rep was a struggle]
175x1 [not paused, not happy w/ that]
165x1
155x3
145x3

Rack Pin Press/Negatives [pins set to 3inchs above chest]
135x3 [pin press]
185x0 [negative[
225x0 [dropped it oops]
205x0 [negative, dropped last 3inchs]

CGBP
115x6
135x5 [6th rep bar drifted to far back and I lost it, not counted]
135x6

DB Rows superset with Cuban Rotations
60x6 / 10x10
70x6 / 15x10
75x6 / 15x10

Stationary Bike cardio:
5miles in 21:04, 24:04 total 5.5miles.

Energy : 7/10
Focus : 8/10
SFW : 6.5/10

Debrief:
Numbers look good, but I'm am NOT happy with this workout. My not using enough leg drive nor do I feel like I'm using any lat drive. Also, my lower back so super tight today. Not to mention my lats cramped up like nothing today, wtf. I really kinda had a bad day.

WTF Pump'd:
Pumps were good today, I was pumped after set #1, of just the bar. I think my lats were cramping b/c they were pumped (maybe I WAS using them). Cardio was decent. Not much focus, probably wore off after the hr of weights. Note: WTF was mixed in a plastic cup, no shaker I forgot it. never again will I forget, it was NASTY.

**Fitnfirm** · 05-01-2007, 02:05 PM

Im going to spy on you at the gym

**romanaz** · 05-01-2007, 05:09 PM

Woke up this morning with an INTENSE pain in my right wrist. Felt like nothing I had felt before, I seriously thought I broke my wrist or fractured it. The pain was so intense I stood over the toilet for 20 mins just about ready to puke. I went to school and dropped off a project and came home to a doctors appointment, and at the appointment, the doctor made the pain hurt just like when I had tendinitis in my left wrist. Well, thats what it is.

So now, I'm wearing a splint on my right wrist, a knee brace on my right knee, and I'm super pissed off at myself for letting this happen. Now I can't do ANYTHING in the gym except cardio. I might be able to do some upperbody stuff if the pain subsides, as lifting helps tendinitis. Another thing, this was a different doctor from the one who saw me yesterday and who looked at my left arm when it had tendinitis. This lady said lifting is bad for it, while the other guy said lifting helps. Greeeeeat! If I can bench or anything on Friday, I'm doing it. I'm not even caring if its pl related, just something so I don't atrophy.

I'll continue taking WTF Pump'd when I do cardio, which will probably be everyday when I can.

This really sucks.

JJ_Sungirl · 05-01-2007, 06:49 PM

Romanaz,

Sorry to hear about all your injuries. Trust me I can relate to the frustration and depression that goes along with it. Last year during IMPC, I was plagued with injury, which ultimately lead to my not completing the comp.

Try to look at this injury recovery time as a time to slim down...my suggestion, since you will be expending less energy, take this time to lower your calories and do moderate cardio 3-4 times per week. Then, when you are healed up and feeling better, increase your caloric intake to coincide with your beginning to lift again. there's no point in taking in extra calories right now...lower your calories a bit, then you will be able to shock your system when you increase them again.

On another note....there are different levels of obesity. In Canada, if your BMI is over 25%, you are considered "overweight". If it over 29%, you are considered "obese". There are 4 levels of obesity. Type 1, 2, 3, 4, each having a higher number range...with the max being "morbidly obese"...about 50% BF. I don't know what the classifications are in the States. Your doctor sounds like he was overestimating your BMI, although I don't know if Canadian and American standards are different.

**romanaz** · 05-01-2007, 07:07 PM

Quote:

Originally Posted by JJ_Sungirl

Romanaz,

Sorry to hear about all your injuries. Trust me I can relate to the frustration and depression that goes along with it. Last year during IMPC, I was plagued with injury, which ultimately lead to my not completing the comp.

Try to look at this injury recovery time as a time to slim down...my suggestion, since you will be expending less energy, take this time to lower your calories and do moderate cardio 3-4 times per week. Then, when you are healed up and feeling better, increase your caloric intake to coincide with your beginning to lift again. there's no point in taking in extra calories right now...lower your calories a bit, then you will be able to shock your system when you increase them again.

On another note....there are different levels of obesity. In Canada, if your BMI is over 25%, you are considered "overweight". If it over 29%, you are considered "obese". There are 4 levels of obesity. Type 1, 2, 3, 4, each having a higher number range...with the max being "morbidly obese"...about 50% BF. I don't know what the classifications are in the States. Your doctor sounds like he was overestimating your BMI, although I don't know if Canadian and American standards are different.

you really think I should be keeping the calories lower? All this happend while I was keeping the calories low (2100-2400calories a day). I probably should do that. Ugh, back to cutting I suppose.

And yeah, the BMI chart is a POS imo. I could be 10% bf and the chart would call me obese. piss on it

JJ_Sungirl · 05-01-2007, 07:26 PM

Quote:

Originally Posted by romanaz

you really think I should be keeping the calories lower? All this happend while I was keeping the calories low (2100-2400calories a day). I probably should do that. Ugh, back to cutting I suppose.

Exactly my point...heavy powerlifting while on a caloric deficit = injuries.

While injured, if you consume more calories than you burn you will gain bodyfat. Also, injuries do happen on a cut, if you are lifting very heavy and not focusing extensively on form. Cutting is not conducive to safe powerlifting because of the lack of nutrients. You do a ton of lifting..upwards of an hour I believe you said? Usually after about 45 minutes of lifting, your muscles will be so depleted of fuel on a cut.

Rommie, I fear that you will not heal up properly if you are intent on getting back to lifting too soon. You may want to reconsider powerlifting as your form of muscle and strength gain while completing this transformation. It may be wise to change up to a more traditional weightlifting split when you are fully healed.

Why you ask? Look at the physique of some famous powerlifters. They get strong and big on a surplus of calories. I have never heard of a powerlifter on a cut. It seems you are intent on keeping your lifts the same while in a caloric deficit. I just don't think it's going to help you...if anything you may have further injuries. In the interim, take it easy...give yourself plenty of time to heal your injuries before hitting the iron again.

**romanaz** · 05-01-2007, 07:36 PM

Quote:

Originally Posted by JJ_Sungirl

Exactly my point...heavy powerlifting while on a caloric deficit = injuries.

While injured, if you consume more calories than you burn you will gain bodyfat. Also, injuries do happen on a cut, if you are lifting very heavy and not focusing extensively on form. Cutting is not conducive to safe powerlifting because of the lack of nutrients. You do a ton of lifting..upwards of an hour I believe you said? Usually after about 45 minutes of lifting, your muscles will be so depleted of fuel on a cut.

Rommie, I fear that you will not heal up properly if you are intent on getting back to lifting too soon. You may want to reconsider powerlifting as your form of muscle and strength gain while completing this transformation. It may be wise to change up to a more traditional weightlifting split when you are fully healed.

Why you ask? Look at the physique of some famous powerlifters. They get strong and big on a surplus of calories. I have never heard of a powerlifter on a cut. It seems you are intent on keeping your lifts the same while in a caloric deficit. I just don't think it's going to help you...if anything you may have further injuries. In the interim, take it easy...give yourself plenty of time to heal your injuries before hitting the iron again.

I cut myself off at an hour while I was cutting, and I will be doing that in the future. I don't know, to be honest, I'm not going to even entertain the thought of dropping the pl split just because of one set of injuries. Shit happens, doesn't mean I need to stop doing what I love. Next time I do things, I'll be smarter about it. I think as long as I push the cardio and my actiivity level up while keeping the calories semi-low, I can drop the fat, whether or not I am keeping my lifts the same. And to be honest, my goal is to never keep the lifts the same, always to increase them. And that they did on the cut.

JJ_Sungirl · 05-01-2007, 07:46 PM

True enough, shit happens...but this is your body we're talking about. Patellar tendinitis is a chronic injury. It may takes weeks to heal, compound that with some form of tendinitis of the wrist....these are serious setbacks. My only comment to you is be careful, man. Chronic tendinitis injuries can cause a breakdown in the cartilage and tissues in the joint. Trust me on this, I study this stuff in school and I deal with injuries for a living as a trainer. If it helps:

Patella Tendonitis (Patella Tendonitis/Tendinopathy) | Knee | Injury A to Z | PhysioRoom.com: Sports Injury Shop, News & Advice

Patellar tendinitis/Jumper's knee: Treatment - MayoClinic.com

**romanaz** · 05-02-2007, 02:14 AM

Quote:

This may require rest from sporting activities for up to three months

just ruins most of my summer. GREAT.

This week just keeps getting worse and worse and worse.

**romanaz** · 05-04-2007, 03:24 PM

Alright, sorry for the lack of update, but Wednesday I was busy all day, out filming for my internship from 9-4, then editing til 11pm, and I finally went to bed at 2, woke up at 5 to deliver the DVD's, then had a final (which I aced) and then class's. ARGH, I was so beat I overslept today. Haven't done anything in the gym since last update, I need cardio but I've been way to busy. Good news is I haven't gained any weight.

05-01-2007, 02:05 PM	#36
Fitnfirm Spanky Doodle ! Join Date: Jan 2006 Location: Muscle Land Posts: 1,829 Recipes: 0 Rep Power: 45	Re: Rommie dips into WTF Pump'd Im going to spy on you at the gym

05-01-2007, 06:49 PM	#38
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Re: Rommie dips into WTF Pump'd Romanaz, Sorry to hear about all your injuries. Trust me I can relate to the frustration and depression that goes along with it. Last year during IMPC, I was plagued with injury, which ultimately lead to my not completing the comp. Try to look at this injury recovery time as a time to slim down...my suggestion, since you will be expending less energy, take this time to lower your calories and do moderate cardio 3-4 times per week. Then, when you are healed up and feeling better, increase your caloric intake to coincide with your beginning to lift again. there's no point in taking in extra calories right now...lower your calories a bit, then you will be able to shock your system when you increase them again. On another note....there are different levels of obesity. In Canada, if your BMI is over 25%, you are considered "overweight". If it over 29%, you are considered "obese". There are 4 levels of obesity. Type 1, 2, 3, 4, each having a higher number range...with the max being "morbidly obese"...about 50% BF. I don't know what the classifications are in the States. Your doctor sounds like he was overestimating your BMI, although I don't know if Canadian and American standards are different.

05-01-2007, 07:46 PM	#42
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Re: Rommie dips into WTF Pump'd True enough, shit happens...but this is your body we're talking about. Patellar tendinitis is a chronic injury. It may takes weeks to heal, compound that with some form of tendinitis of the wrist....these are serious setbacks. My only comment to you is be careful, man. Chronic tendinitis injuries can cause a breakdown in the cartilage and tissues in the joint. Trust me on this, I study this stuff in school and I deal with injuries for a living as a trainer. If it helps: Patella Tendonitis (Patella Tendonitis/Tendinopathy) \| Knee \| Injury A to Z \| PhysioRoom.com: Sports Injury Shop, News & Advice Patellar tendinitis/Jumper's knee: Treatment - MayoClinic.com