Thoughts, Training Log Until Feb 7 2009

I had no internet last week, so all this are two weeks' thoughts into 1. The first "set" was what was supposed to be the blog for 2 weeks before (already typed halfway but not finished then). The second "set" will be for last week.

Chapter 1
Thoughts:
1. Abah has just been discharged from the ward. Turned out that he had hospital-acquired pneumonia (which Umi didn't know) and just a normal stress reaction (after we asked for a referral to rule out depression). He can only say a few words, most consistently Allah (just upgraded to Allah Akbar yesterday), Sarah once, Aida (ex-student) once. Not once did he say Ah (Umi) or Amir/Adib. Maybe some torture can get the words out, hehe.

Upper limbs are 1-2/5 for power, lower limbs are 2-4 (depending on the joint). We've managed to get him to walk with a stick from the car into the house, with support to prevent him from falling. But at the fastest, it's a 15 minute trip, with help. The problem though is with upper limb exercises, which is not as easy to stimulate than the lower limb exercises.

2. He has also been having problems with urinary retention. He is currently passing urine only once a day, about 700 mls. His bladder was definitely palpable. Tactile stimulation failed, and only long-term heat stimulation with warm water worked. Unfortunately, Abah hates the thermal stimulation, and would scold us because of the "temperature shock". The anger is more evident when bathing him. Fortunately there's no constipation.

3. Taking care of Abah has been very difficult for the whole family. As of last week Umi still couldn't work, taking care of Abah with Adib. She is now on half salary. My girlfriend still had to send my lil sis to and from school. Last week my grandparents stayed at home, alleviating much of the domestic stress. We are now going to try hyperbaric oxygen therapy for about 10 sessions. Each session costs about RM200, with the costs divided among Abah's siblings.


Nevertheless, logistics at the moment is still a nightmare. Umi needs to work, but without me around, there's no one who can help Abah move about the house alone (who weighs almost 80 kg). I was also strong enough to handle supporting Abah in the bathroom, and pick him up to standing position after he slipped from the sofa and sat on the floor. To move him around requires 2 people otherwise (Umi and Adib). The same number is also required to get him into the car, as unfortunately the two cars at home have high seats (Harrier and Rav-4). 1 person to pull Abah onto the seat, another to lift up his knees. My "suggestion" to use the Iswara was quickly shot down (a joke of course). Abah's colloeagues are planning on aksing UKM what can be done to help with the situation.


4. It is still cruicial to get him independent as fast as possible, which is why I've been millitaristic with his lower limb physio. At home, I've been forcing Abah to stand up despite his protests, and walk to and fro when possible. Abah tends to ignore Umi's suggestions to stand, and Adib is more of an enabler, keeping Abah in the "sick role". With him independent, there'll be no problems for Umi to resume working. But without intensive training, when that can happen is unclear. Speech therapy at home is also a big problem, as I don't know how to force him to keep on trying to speak.


5. I have a jinx with the HUKM elevators, always breaking down when I want to use them. And so I was forced to climb up 7 flights of stairs to bring the wheelchair to Abah when he was discharged, a challenge I relished and had no problems. It was unfortunate for the little 8 year old kid who tagged along to help bring the belongings to the car. He was wobbly from the 5th floor onwards.


Conclusion: I may be fat, but I'm fatter than a skinny 8-year old. And those who ridiculed my aims to be stronger (rather than purely bodybuilding purposes), now you have an answer as to its advantages.


Training:
Max week.

Good mornings - up to 66 kg x 16
Back squats - up to 78 kg x 16
Weighted pushups - up to BW+20 kg x 17
Standing DB presses - up to 40 lb x 16


My wrist has been getting better, with 50%1RM for deadlifts, bench and military press (empty bar) all painless. Penlay rows up to sets with 95 lb also went well. This week I'll try progressing and retesting the state of my wrists, working to hopefully 95%1RM.


Cardio last week consisted of barbell complexes, followed by sprints and light treadmill intervals. They were, um, killer. It was needed, considering that there'll be an underground b-ball tourney involving the old IIUM team. Think 4 games a day.

Chapter 2
Thoughts:
1) Abah can walk a bit faster now, but his hands are only flickering, still. I'm trying to aggressively train his hands, but it's difficult as it requires him to move and hold on to objects. You can't train the upper limbs properly while on the sofa. Otherwise I've kept with the grip training using a cup to give him sensory feedback about his movements. Due to the lead-pipe rigidity of his elbow, I've been pushing to have mobility work in his arms as frequent as possible to prevent a fixed flexion deformity. He can lift his legs up onto the bed now, and the headaches are less frequent. He'd still have giddiness on standing though. "Medically", there's no ankle clonus, although there's some "toe clonus" when I extend and dorsiflex the toes/ankle.

As regards to his speech, there has been no improvement, except when he accidentally pee'd in his pants (he couldn't go quick enough to the toilet, and he couldn't tell us he wanted to go). He mentioned "kain" (referring to the sarong) when he wanted us to help get him to the toilet in a different manner. Other than for that ordeal, the wheelchair is not used at home, as I was adamant on getting him to walk.

He no longer has urinary retention (no more need to use temperature stimulation), but he's consitipated, with no bowel opening in a week. Since tactile stimuli didn't work, we've started trying small amounts of laxatives. So far still no improvement. The amount probably needs to be increased further. I'm not too worried (yet) as he doesn't complain of abdominal pain/fever.

2) Despite cutting my training to only 3 days at most of trainining I still can't cope with the fatigue of going back home every week, even when taking the bus. In fact taking the bus probably makes it worse, as it gives me sacral pain. I leave the bus feeling more tired than before entering it. And since I have no small luggage bags, I end up having to lift the bag wherever I go to. At best I look clumsy doing that. The only advantage of taking the bus is that it's cheaper, and there's no danger if I doze off.

Even though before this I was also someone who wakes up late, it's even worse now. Either I feel fucking miserable when I wake up, or I wake up severely late. Both not a fun option. And the fatigue lasts the whole week. I hate mental fatigue.

It's now 10 weekends straight of going back home (interrupted by the weekend before exams) and counting. I still haven't started studying for internal medicine, depending on just the knowledge gained during year 3. And let's not get started on the issue of assignments...

3) I had 2 what the fuck moments with the telco's last week.

The first was with Celcom for my mobile internet, when it took a fucking 20 minutes call and another 40 minutes consultation at their shop just to figure out that my SIM card was defect. Come on, when I told you it worked before, the problem is not with using the wrong settings on my computer, morons. Okay, so the differential was a problem with the modem, but 40 minutes? Seriously? At the very least you could've made free the RM5 replacement fee to repay for the insane unproductivity and horrible problem solving.

The second was with DiGi, as regards to my old mobile internet account. When I terminated my old account, they did not bring up the fees due for the half month when I did terminate it. And so what did they do? They decided to ask for the fee via an annoying call (in the middle of Dr Zain's class) with a menacing tone and threats. All for RM58. Take the money and shove it in your throat DiGi.

4) I find that stupidity has a bimodal distribution: high among the poor, but also very high among the rich. After the Bollywood love saga last week, there's no denying the truth.

5) On another note, how come I only knew about it when the pot was literally boiling? I guess I've become more and more detached with my surroundings.

6) Added with with my problems with my car (battery is now officially RIP'd) and family finances (Abah's credit bills still need to be paid, which I have to do as Umi needs to care for Abah), there's reallly too much in my head. At least Abah still has full salary while Umi has to request for half pay. No offense to Wahida (all the best for her therapy), but I think I need a "long-term" break just as well just to get a hold on my bearings, at least mentally.

Training:
I had a severe lack of time last week. My wrists feels better. But I broke my old PR's. Enough said. With a just recently injured wrist (2 months is recent in the soft tissue calendar). And so 1 gym session (strength) and 1 at home was all I could muster.

Deadlift - 140 kg x 1 (10 kg PR)
MP - 60 kg x 1 (6 kg PR)
Fat-man pullups - Back to the lowermost level, but pain at rep 5. If there is no pain this week with 5 reps, I'll retry inverted rows, with the stability ball, and see if there's pain.

Since I couldn't go to the gym again, I tested my wrist by doing pushups at home:
5 x 10 puhsups, back to back with 5 x 10 bodyweight pushups, using the palms instead of the fists as before. No pain. More of a conditioning than strength type of work.

If things go right I'll reduce the weight and up the weights again. But I'm not sure when I'll restart doing pullups. Maybe I'll try negatives once inverted rows with the stability ball becomes painless for at least 8 reps, or if I'm able to do again Penlay rows up to 165 lb x 10 as before.

Thoughts, Training Log Up to Jan 24, 2010

And so the verbal reports are much exaggerated, and assessment by yourself is always better. On the bus back to Kuantan (I left my laptop charger at home, yikes!)..

1. Case report:

A 50 year old man, a known case of DM for 20 years, migraine, AAA, ureteric stones (I know it's irrelevant) and recent history of CVA (with no disability prior to the new admission) presented with reduced ability to speak and right upper limb weakness. CT brain at the A&E did not reveal any abnormalities. The patient was advised for rest in bed in the ward. On day 4 of admission the patient suddenly deteriorated, with Broca's aphasia (inability to speak but understands input) and right hemiplegia. Urgent CT scan revealed slight hypodensity at the left frontoparietal region. Subsequent MRI revealed a watershed infarct at the left frontoparietal region. CT with contrast revealed contrast flowing into most areas except for the hypodense area mentioned earlier. A subsequent CTA revealed a complete thrombosis of the left ICA just distal to the bifurcation of internal-external carotid arteries. The right ICA is atherosclerotic but not stenosed. The circle of Willis was normal, and evidence of flow from the right cerebral circulation to the left side was present. Previous lacunar infarcts were present but not enlarged.

This was with a picture of atherosclerotic right and left ICA via MRA 2 months earlier.

2. The good news is that Abah actually survived the incident. Had the thrombosis occurred much more acutely (and hence without the good collateral flow) death was certain. At the time of typing he is surviving with blood flow to the brain coming from the left ICA and vertebral vessels only. The right ICA is certainly pounding in character. I'ved told my mother to not allow the artery to be occluded, ever. The bad news is the current disabilities: he can mention few words when "forced" (Sarah, Allah). His improved power is 2-3/5 for the lower limbs, 2-4/5 (depending on motivation/desperation) for the shoulder-elbows, 2-3/5 for the fingers, 1/5 (twitching is at least there) for the wrist. He has improved quickly due to the intense therapy. A lot of the bad news I heard earlier about him were related to psychomotor retardation from frustration, and just not wearing glasses (so he can't recognize stuff better). Otherwise he is much much better than how I feared. What Abe and I said to myself (I don't really listen to myself) was true: do the assessment yourself first.

3. Since rehab is a lot about neuroplascity, Abah needs a lot of motivation to keep on trying. He seems to resist Umi's efforts to get him to move, and hence that's where I come in. With me there, we've forced him to stand with a walking stick, keep on moving the upper limbs, walk albeit slowly, and speak. Due to him lying around, he's been getting multiple episodes of reperfusion pain (think folding your legs for a long time, then getting the pins and needles when you stand up), so I'ved taught him to sit and hang his legs first, letting the pain go away, then stand. I've also told him to keep the legs moving (and have others help the right leg) to keep the blood flowing and prevent reperfusion in the first place. From no power, to at least walking-shuffling with help in a week: pretty good. Talking will need more motivation and mental focus, so...

I've given him homework while I'm gone: walk 5 times a day, start every upper limb activity with trying to use the right arm first (mimicking retstraint-induced therapy), speak 1 new word a day, breathing exercises, and reading the paper. He doesn't like it, but it's for him. I'm a sadist. The only problem is that there's no time for him, as he's so popular and liked by friends, family and students, so the room's almost always full.

4. Those who know me well know that's how I treat myself and teach others: I'm very mean. And the simple reason is that the human body and mind is a fucking amazing thing. The ability for learning, readaptation and compensation is pretty good. Hence why many hate it when they ask me for help/coaching: ask Coax how it feels like to be doing pushups to failure to rehab the shoulder, Abe when slacking off on doing those squats with a light load, or juniors when asking me q's (I ask them back to lead to the answer). But it works pretty good, as it teaches the man to fish and overcome his own mental barriers to success.

5. Behind the seriousness of the situation, there was some humor. I'm bad with diplomacy, and it required Umi's diplomacy to allow us access to the reports and scans. I told Umi that Abah is a good candidate for at least a short case (with laughter from the staff nurses as well). And I managed to teach Faiz probably 30% of all he needs to learn about radiology. Even in a situation where Abah is ill I can see him with "medical" glasses. But that's just how I am.

But that's the nature of medicine: what is bad/painful for the patient is amazing for the student.

6. I'm getting fatter (can't train as often, and diet is not adapting to it), although my weight remained the same; there must be some lean mass loss as well. So I compensated with my lack of conditioning (I focused on strength) by walking up the stairs to the ward, at level 7. I even ran up the stairs this morning. 4 rounds in all, I'll do it again next week. But not at HTAA; the staff ward at UKM is air-conditioned.

7. Thanks for all who came by to visit, especially family members who kept pressuring him to keep trying to move. Some think of it as military motivation. Think of it as doing what's best for the patient.

Training:

My wrist feels good, but no heavy rowing is possible still. I've been pushing the work, as heavy training beats the stress way. This is despite combining 4 training days into just 2.

Good mornings - up to 63 kg x 14(?)

Standing DB presses - up to 35 lb x 16

Back squats - up to 67 kg x 14 (?) (I'm damn demented)

Weighted pushups - up to BW + 20 kg plate x 13

Seated cable rows - up to 100 lb (full stack) x 5 x 8 (these were brutal by focusing on not using my torso to compensate)

Penlay rows - these were uncomfortable when with 100 lb at reps 6 and more. I might focus on keeping it less than 5 reps.

I'll try the heavier deadlift, BP, MP work next week and test out further my wrist.

Thoughts, Training Log Up to Jan 17, 2010

I'm typing this while Shahril drives the car...(Racing) Thoughts:

1) I'm just exhausted, and not even the 1 week break after psychiatry posting has been enough. So many things to do and think about, so little time, and even less cash. I'm weary of driving almost every week, arriving late at night/early morning. With fatigue from the gym, the tiredness is felt in the form of soreness. With mental fatigue/sleep deprivation the tiredness is felt in a sense of never having enough sleep, and an inability to think. It's worse. And it's really bad when not even caffeine can help you stay awake during the normal hours.

2) Abah got warded again, with possible Broca involvement; nevertheless the doc's said that there are no new lesions. The problem with his condition is that his symptoms fluctuate; one moment he's fine, another and he feels "blank" and can't speak, with right shoulder weakness (compared with predominantly lower limb involvement last time). He looks depressed at the times when he can't articulate complex things. He can still say simple sentences slowly when he enters "relapse". During brief "remission" periods, he's the same as premorbidly.

3) When you're a medical student, the fact that you can't look at the case notes is distressing. Appreciate the opportunity when you could look at it. At least I could ask for the figures in the investigations from the kind nurses at Wad Warga HUKM.

4) Due to the fact that Umi is caring for Abah, there's no one to take care of the younger siblings. Umi just asked my future wife to help out, bringing Sarah to school for at least the next 2 days, and might even have to sleep over at the house in Bangi. Talk about "kahwin sebelum nikah" ("married before solemnization"). At least she'll be able to use the car instead of the motorcycle.

5) Being the first son and grandchild (on my mother's side) to hopefully get married means that the "lavishness" of the plans is out of proportion to um, me. If it was up to me, I'd be wearing my old Camel shoes, without socks of course. I'm a simple man. And the hantaran would be books of course, my preference being historical non-fiction.

6) A rational discussion will beat rhetoric every time, but it will never win the votes.

Training:

My wrist feels good, Abe is stronger than ever, and Coax can actually paint his house without shoulder pain!

I'll still be using alternative exercises in place while I transition my training to that before I injured my wrists.

Monday - Good mornings, up to 60 kg x 8

Tuesday - Standing DB presses, up to 30 lb x 16

Thursday - Combined 2 sessions, in view of having to go back during the weekend. Squats up to 63 kg x 12, pushups up to bodyweight + 45 lb (plate) x 12. Had a hypoglycemic event afterwards.

Since my wrist is getting better, I'll start empty bar work so that I can hope to lift much heavier weights next month.

Thoughts Up to Jan 11, 2010

1) Had an interesting run-in with the IMC guards. It was 11.50 pm, and they initially didn't notice me entering to send my future sister-in-law to her hostel. They did stop me when leaving. So they asked in an "intimidating" way what I was doing, then where was I going, and who am I. I answered, but not before I took off my glasses to get a good look at him, and removed my new earphones as I couldn't hear him. He then "scolded" me while tapping on my windshield that I didn't update my sticker, for which I had an interesting answer: I rarely enter IMC, so I didn't feel like buying the new sticker. The guards were even communicating with other guards via their walkie-talkie about me, and of course checked out my car (I'm a pimp and drug dealer (caffeine), they have to). I had to explain that I was a final year medical student. Of course they let me go, but it left the impression that Kuantan guards are becoming like the PJ guards. You know, the asshole type. A complete opposite of the guards taking care of the boys' hostel, with whom you can more than just chat.

As a guard, you're supposed to be on the more cautious side of things, but that was a bit on the too much. Or maybe I'm just not fond of being held up (type A personality).

2) The new Shure SE115 earphones I bought are pure heaven (to use with my mom's iPod Shuffle (she's tech-illiterate :p)). The output is just pristine. And the sound isolation...Well, don't complain about the quality of my singing, coz I won't hear you. I could barely hear the car engine, and I couldn't hear the water splashing while washing my hands. I can't even hear the sound of the keyboard while typing. With the music off.*

*You're not supposed to wear these kind of stuff while driving. It's done at my own risk. But useful to irritate irritable guards.

3) Ya know, most people should shut their mouths when talking about stuff they don't know. It's better to be portrayed as ignorant than portrayed as wrong and stupid. Yes, I'm talking about the God != Allah issue. It also applies to the man at Megamall that openly complained that obligatory prayers can't be done with an imam who's doing the supplemental prayers.

4) Regarding issue (3), it's a manifestation of Malay culture's obsessiveness with extravagance, care for "looks", and too such occupation with sentiment rather than substance. We care too much about the eggshell yet never care about the yolk. The cover is more important than the book. Too much attention to the minutia rather than looking at the big picture. Additionally, hey if something's wrong, make it more beautiful, more expensive! Let's cover up the really important stuff! It's not an issue, but hey, let's make it one so that [insert whatever motivation you need other than the needed motives here].

5) My wrists are much better. There's only pain at end ROM supination/pronation. I can finally do a normal (instead of fisted) pushups again, but I still can't sujud with normal hand position (still have to do them fisted), as the push angle still causes pain. I haven't tested tension strength; but I can handle at least 20 kg of weight without pain during the last cycle. However, coach Selkow and I have agreed to continue the altered training regime for another cycle while transitioning to the previous regime. It's better to go slow than rush these kinds of injuries. All I did to achieve good this good amount of improvement: nothing, as I was too lazy at home. Probably gained an inch of gut circumference too. But the physical and mental break was more than worth it.

6) Hmph, tomorrow IM starts. No mood. I haven't finished reading all of the military books I wanted to read. Currently reading "Crusader Castles in the Holy Land". Architecture students might like it.

Thoughts, Training Log (up to Dec 31, 2009)

Thoughts:
1) My long case was a big "joke". My patient became unstable from physical and mental health aspects (it's a bipolar manic patient) at the 20 minute mark, and it took 20 minutes to know that I couldn't continue clerking him. I decided not to clerk another patient as I've already gotten what I need for the diagnosis and discussion. Dr Hajee said it best, "When you are working, do you need 20 minutes to make a diagnosis?"

2) Throughout the posting, I never wrote any clerking notes during the interview, and I only presented "one" case (more of a summary than anything) from memory. And I think I did pretty well during the exam. Practicing the hard way makes the normal way easier.

3) My wrists feel better. Most activities of daily living are back to normal, as long as I don't do the "painful" stuff. I still tremble after a training session from fatigue. You wouldn't tell that I'm injured unless if I accidentally lean on my hand, followed up by a scream of pain. As long as there's no supination/pronation/extreme flexion/extension (basically any form of torque)/tension more than 20 kg each hand, I'm perfectly fine.

4) If you're a waiter at a restaurant, you have no f*cking business going to the mirror every 2 minutes to check on your stupid hair. No matter what, you are not an Indonesian pop rock singer (the guy) or a runway model (the girl). F*cking idiots, go and serve your hungry customers! (Rasamas, Kuantan Parade)

Training:
Lots of replacement stuff. Out with most of the barbell stuff, and in with the dumbbells. There'll be a bench session today. But previously..

Low bar back squats yesterday - Last week I did high bar squats after the injury, and felt fine. The low bar position actually felt fine despite of the bar being supported by my delts and wrists instead of my traps. 78 kg x 8 (could do more, but the bar began to lean to the side and I got the reps I wanted). My lower back is sore today.

DB Bench Press - No pain, all I need is a handoff to prevent any torque on the wrists (which causes severe pain). 8 x 50 lb (the heaviest they have here). I'm aiming to do 9 reps today. Followed up with weighted fist pushups (neutral wrist, remember?).

Good Mornings - Did 8 reps with 60 kg in a high bar position. Followed up with 3 sets of 10 of natural glute-ham-raises. My hamstrings did not thank me.

DB Shoulder Press - No pain, as long as I had a handoff to hold the DB's. Did 12 (or 14, can't remember) with the 35 lb's.

I think the only thing that will regress is my grip strength. Everything else will either remain steady or will actually increase (my squats). A good way to end psychiatry.

Not a Happy Person

Just as lifting was among the few good things that was good in the past few weeks, I got injured, enough said. Bilateral DRUJ strain, with the gym conditions being a factor; my training partners stopped early due to the extreme heat and humidity (no A/C at the free weights area). Hint: driving on day 2 of injury made me scream and cry in pain, relieved by copious amounts of ice. I'm much better, but in no shape for lifting.

Turns out that Abah had a lacunar stroke from bilateral ICA artherosclerosis (from the MRI/MRA). At least he's now back to almost previous activity, just some slow walking, but walking is not a problem.

I've been going back every week this whole posting due to Abah's condition earlier, my dental appointments and the intermedical school sports competition (more on that below). I'm chronically sleep deprived, my sleep cycle is completely screwed and led to caffeine dependence, which led to a vicious cycle. I'm slowly withdrawing.

I can't believe I drove all the way to Bangi to participate in 1 round of tug-of-war, as it's done playoff style. And we lost due to bad turf. More sleep deprivation.

My modem has given out on me, leading to a complete waste of money with Celcom 3G. And more money was just spent to return to being online.

I don't know shit about psychiatry, and exam is in 1 week.

The only thing good now is that I've an interesting new military history book to finish reading, and that I'm f*cking my enemies playing Rhye's and Fall of Civilization mod for Civilization IV.

Latest lifting stats:

Deadlift - 115 kg x 10

BP - 66 kg x 12

Front Squat - 77 kg x 12

MP - 45 kg x 9 (on day of injury, after resting briefly after the accident; thank adrenaline)

Thoughts, Training Log Up to Dec 5, 2009

Thoughts:

1) Had my first whiff with depression in a while, and it was not very fun. Got myself out of it with the help of training and eating...a substantial amount of endorphin-releasing food. I now have a nice bloat out of it, and I'll have to reel in the diet again during the next training cycle - no carbs except breakfast for most days to get some calorie deficit in.

2) I just took a look at the MRI/MRA, and I don't like it. Now to wait for the neurology follow-up, as I can't commment.

3) Going back and forth between Kuantan and Bangi has been severely draining. It's affecting my energy and mood in a very bad way.

4) Anybody else thinks that Celcom 3G is, in already nice words, a piece of shit?

5) Talking about point 4, I just had my last rage attack last week. Pretty funny in a disturbing way. Let's hope that the windshield lasts longer than the car; I accidentally cracked it by punching it while stuck in a nasty jam in nasty weather and nastily dehydrated.

Training:

It was rest week. Going to the gym felt like wasting time; that's how leisurely it felt.

I'm switching to a 3 day per week cycle. This will make the rest week fall nicely on the week after exams. More rest, so I'll add more conditioning. Hopefully I'll still make gains with lower frequency; ensuring that I go almost all out during each session will help.

Monday

Pull-throughs - 3 sets of 5 with 20, 30, 40 kg

Ab-whell rollouts - 3 sets of 8

Cable side-lying internal rotations - 3 sets of 10 each side

Tuesday

Stability ball DB presses - 3 x 5 x 35 lb

Standing cable rows - 3 x 8(?) x 11 kg (?)

EZ curl standing bicep curls - 3 x 10 x 15 kg of plates on the bar

Thursday

Overhead squats - 3 x 8 x empty bar, 30, 30 kg

Reverse lunges with clean grip - 3 x 5 (each side) x 30 kg

Side planks - 3 x 30 sec

Incline chest-supported DB face pulls - 3 x 10 x 10 lb

Friday

Incline DB bench - 3 x 6 x 35 lb

Scaption - 3 x 10 x 15 lb

Lat pull-down machine - 3 x 5 x 40 kg

Seated cable row - 3 x 5 x 30, 32, 34 kg

I've my pulling assignment for next week from Coach Selkow. These are my parameters for my main lifts next cycle (ignore my pulling work):

I'll be using complexes work from Nick Tumminello for conditioning every lifting day, a change from the b barbell complexes. My aim is to get +6 reps on every lifting session. That would definitely justify doing the 3 day per week training.

Have a nice weekend, peoples.