SICK GYM TIMES WITH TRISTAN

[k or as i]

tristonian ganis of peace

[Dog]

Down to 75.7 kilograms, probably hovering around 10% bf but I hate how light I am. Going to start reverse dieting soon I think. Really feeling the toll of cutting mentally and physically over the past 3.5 months, sometimes I feel like i'm going to faint due to low blood sugar levels or something. Need to change.

How many calories you on?

[Tris]

Was eating at 1800-1850 @@Dog.  High fats/protein and low carb for the past 4-5 weeks played its toll.   Typical day was below 100g carbs, 100g+ fats, 150-160g protein.  Gone back to higher carbs/protein and moderate fat now and I'm already feeling better 2 days in. 210g carbs, 70g fat, 160 protein at 2100 calories (15% deficit vs 25-30% deficit).

 

I'll see how I go over the next few week or two and decide if I'm going to start reverse dieting by slowly amping up carbs/protein.

[Steroids]

nice one mate, those macros seem much more tolerable imo. love u

[Dog]

They seem intolerable as fuck to me lol must be barely any food

[Tris]

Yeah was getting beyond intolerable @@Dog.

 

Much better now with higher carbs and less of a deficit.

 

Still seeing osteo and working on fixing neck/scapula.  On that road to lifting heavy again and it's going to be a long one.

[Tris]

So I have to now get cortisone injections into my c3 and c4 vertebrae joints.  Can only get out of bed for 30 minutes a day for 4 days following the injection.  No exercise, no moving objects, no going out, no sitting in front of pc, nothing.   Following that I may require more injections in the nerves of my neck.  Same process applies.   

 

Not fun friends.  Not fun at all.

[Steroids]

wow fuck, got a laptop atleast? better download some tv series'

[Tris]

Yeah have a laptop @@Steroids.  Gonna download a few series before I have to lie in bed for days.

 

Hopefully be sorted by the new years.  Starting to get small and I don't like it.

[Nick]

thats fucked up bro, hope it helps :/

[Tris]

Hi friends,

 

Bit of an update:

 

I went and saw a colleague of my regular osteopath (his recommendation).  The colleague's insight on my neck issue was interesting.  This colleague was more about checking my anatomy for any imbalances and overall functionality.    Overall he thinks its a combo of lack of mobility in thoracic and lower back as well as a psychological/neurological issue. .  Being hypersensitive and too immersed about my neck and thus tensing up my jaw and traps etc subconsciously, as in I've taught my body to sit in a posture which causes tension and discomfort around my surrounding neck muscles to deal with my neck.  He also seems to think my posture is probably too good, that my spine is too prominent, lacking mobility around thoracic area and that slight natural curve..  Need to work on shifting the pressure/loading point of weight from neck to  mid and lower back. He said I have a very well balanced physique (nice to hear)  but that I lack mobility hugely around my shoulders/scapula and lower back. Gave me some mobility exercises that I need to do 3-4 times a day.  ( Gay ass yoga shit).  According to him I am more than capable of going to the gym however he said to keep the weight at a range where I'd be comfortable to do 15-20 reps. Not necessary 15-20 reps but the weight is important.  No heavy stuff or huge amounts of volume for a while, not until I improve my mobility and loosen up the tension I subconsciously build up. 

 

 

The different opinions and insights on the matter are helpful however have confused me a bit.  We'll see what the big mother fucking expensive sports doctor says.  

 

Really wanting to be back in the gym full swing by the new year.  Need to get on a bulk and fast.. 

[Tris]

Currently looking like this: 

 

 

 

Have definitely lost some size but still quite lean.  Going to try get back into full routine by the new year if I can.  Hopefully all these medical appointments pay off.

[k or as i]

power lift for strength gains, than go back to isolating 

[Tris]

I don't plan on doing much isolation once I'm all fixed up Koray.  Compounds, compounds, compounds with some accessory work.

[k or as i]

yh i stopped isolating for the past 2 months.

 

strength gains, gains, gains

 

160kg dl, 120kg sq, 90kg bench   x 5 reps all

 

i was so weak 2 months ago rofl 

[Tris]

Nice one @k or as i

 

Getting stronk mate.

 

Been back in the gym for 3 sessions.  Really focusing on thrashing out my rehab work before attempting anything too big.  Did a few sets of 80kg squats, felt alright, got some good depth.  Deads at 100kg were pretty easy too. Bench felt weird but that's expected.

 

Hopefully back into it fully soon once I have a few more consultations with doc.

[k or as i]

good to hear man

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[Steroids]

10/10 post will read to grandchildren and make them go to every link and buy everything just as i did and just as my parents did before me

[Animal]

10/10 post will read to grandchildren and make them go to every link and buy everything just as i did and just as my parents did before me

+1

[Tris]

Bit of an update for you lads.

 

Went and saw the Osteopath yet again.  This time a guy who focuses on exercises rehabilitation, mainly specializing in strength and conditioning. 

 

Checked my gross motor movements as well as main lifts.  LOTS to work on, mostly mobility.   So much wrong with me mates:

 

- Achilles too short.  Average person has 10cm of dorsiflexon, I have 3-4cm at the moment.   

- Hips too tight.

- Quads too tight.

- Glute activation is off.

- Scapula protraction and depression impaired due to scapula mobility.

 - Overdeveloped traps and levator scapular (leading to impaired scapula mobility)

- Tight pec minor (leading to impaired scapula mobility as well as thoracic)

 

 

Rehab work:

 

Calf raises (focusing on the eccentric movement, one calf and a time) and calf band pulls to increase ankle mobility. 

Weighted glute bridge raise with hip and quad stretching prior to start to correct slight anterior pelvic tilt.

Goblet squat and box squat.

Scapula push ups and scapula band depression and retraction exercises. -> Strengthen and mobilise scapula.

Stretch out pecs/traps/bicep prior to upper body work.

Foam roll, lacrosse ball, deep tissue work and soft tissue work.

 

 

Fucking months of work mate.  On a slight surplus right now calorie wise.  Eating around 2700, not eating too much of a surplus until I can go harder in the gym.  Looking to put on some size with the lifts I can do.  Also can do hypertrophy or time under tension work for de gains but I'd prefer to go down the strength route.

 

Slightly higher on the body fat side than I'd like to be but couldn't really be helped with the weeks off due to injection and recovery.  Sitting at around 77-78 here.  Maybe 14-15% bodyfat  ( I do still have my top 4 abs, just the pose and angle of lighting isn't the best).  Going to slowly get up to 81-82 and then cut back down before I go away to South East Asia.

 

[NH XD]

Bit of an update for you lads.

 

Went and saw the Osteopath yet again.  This time a guy who focuses on exercises rehabilitation, mainly specializing in strength and conditioning. 

 

Checked my gross motor movements as well as main lifts.  LOTS to work on, mostly mobility.   So much wrong with me mates:

 

- Achilles too short.  Average person has 10cm of dorsiflexon, I have 3-4cm at the moment.   

- Hips too tight.

- Quads too tight.

- Glute activation is off.

- Scapula protraction and depression impaired due to scapula mobility.

 - Overdeveloped traps and levator scapular (leading to impaired scapula mobility)

- Tight pec minor (leading to impaired scapula mobility as well as thoracic)

 

 

Rehab work:

 

Calf raises (focusing on the eccentric movement, one calf and a time) and calf band pulls to increase ankle mobility. 

Weighted glute bridge raise with hip and quad stretching prior to start to correct slight anterior pelvic tilt.

Goblet squat and box squat.

Scapula push ups and scapula band depression and retraction exercises. -> Strengthen and mobilise scapula.

Stretch out pecs/traps/bicep prior to upper body work.

Foam roll, lacrosse ball, deep tissue work and soft tissue work.

 

 

Fucking months of work mate.  On a slight surplus right now calorie wise.  Eating around 2700, not eating too much of a surplus until I can go harder in the gym.  Looking to put on some size with the lifts I can do.  Also can do hypertrophy or time under tension work for de gains but I'd prefer to go down the strength route.

 

Slightly higher on the body fat side than I'd like to be but couldn't really be helped with the weeks off due to injection and recovery.  Sitting at around 77-78 here.  Maybe 14-15% bodyfat  ( I do still have my top 4 abs, just the pose and angle of lighting isn't the best).  Going to slowly get up to 81-82 and then cut back down before I go away to South East Asia.

 

 

I've recently had to take 3 weeks out the gym to do with rehab work too; My back is in agony recently due to the tightness of my hamstrings, glutes & hips.

 They signed me off for 2 months but I can't do that. All they've given me is mobility work but slowly getting back into the gym now; Just leaving out DL's for the meantime.

I see you have ATP too - that's the same rehab work as they gave me to deal with it aswell.

 

I've currently tweaked my macros I'm eating around;

 

Kcal 2,479

Carbs 358

Fats 65

Protein 115  

Edited February 8, 2015 by Metalic_Blu3

[Silk]

Bit of an update for you lads.

 

Went and saw the Osteopath yet again.  This time a guy who focuses on exercises rehabilitation, mainly specializing in strength and conditioning. 

 

Checked my gross motor movements as well as main lifts.  LOTS to work on, mostly mobility.   So much wrong with me mates:

 

- Achilles too short.  Average person has 10cm of dorsiflexon, I have 3-4cm at the moment.   

- Hips too tight.

- Quads too tight.

- Glute activation is off.

- Scapula protraction and depression impaired due to scapula mobility.

 - Overdeveloped traps and levator scapular (leading to impaired scapula mobility)

- Tight pec minor (leading to impaired scapula mobility as well as thoracic)

 

 

Rehab work:

 

Calf raises (focusing on the eccentric movement, one calf and a time) and calf band pulls to increase ankle mobility. 

Weighted glute bridge raise with hip and quad stretching prior to start to correct slight anterior pelvic tilt.

Goblet squat and box squat.

Scapula push ups and scapula band depression and retraction exercises. -> Strengthen and mobilise scapula.

Stretch out pecs/traps/bicep prior to upper body work.

Foam roll, lacrosse ball, deep tissue work and soft tissue work.

 

 

Fucking months of work mate.  On a slight surplus right now calorie wise.  Eating around 2700, not eating too much of a surplus until I can go harder in the gym.  Looking to put on some size with the lifts I can do.  Also can do hypertrophy or time under tension work for de gains but I'd prefer to go down the strength route.

 

Slightly higher on the body fat side than I'd like to be but couldn't really be helped with the weeks off due to injection and recovery.  Sitting at around 77-78 here.  Maybe 14-15% bodyfat  ( I do still have my top 4 abs, just the pose and angle of lighting isn't the best).  Going to slowly get up to 81-82 and then cut back down before I go away to South East Asia.

 

 

das it tris brah! miss u mate =]

[Saeko]

op

[Tris]

Rehab is sorta coming along. Scap is getting better but taking its sweet time.  APT is a bitch still.  

 

More osteo sessions and rehab to go.