Blog

Short blog posts, journal entries, and random thoughts. Topics include a mix of personal and the world at large.

Running down the gains

In order to keep track of the gains, I weight myself every morning, soon as I get out of bed. It’s really easy to tell if I did not eat enough the previous day, because the drop off the next morning can be a few pounds on the scale.

What is also detrimental to poundage is running. I’ve reincorporated this much loathed cardio exercise back in to the regiment for a few weeks now. Without fail, the day after running, the scale is down a few pounds. All of it water weight, surely. But it’s interesting to see nonetheless.

The weird thing is, I feel completely ravenous after running every single time. And I don’t have reservations about eating as much as I want afterwards. But it seems there’s no amount of food to counteract the weight loss, as measured the following morning. Trust me, I am not going easy on the food after I run. Carbs on carbs on carbs.

I can now see why the weight lifters looking to bulk up as quickly as possible elect to skip cardio entirely. N of me to be sure, but cardio seems to be detrimental towards the weight scale continuously increasing. You can work all week to eat more and lift weights, only for one prolonged cardio section to knock you right back down the water spout. So then you have to do it all over again.

The obvious solution is to eat (even) more. I love food as much as the next person, but there is a limit to how much food to consume before it becomes a tiring chore. We’ve all, at one point or another, have eaten so much that the digestion process afterwards render us immobile. Imagine that feeling, but all the time. No thank you. I’ll keep to my snail’s pace bulking.

We running it back

In weightlifting, PB - personal best - is when you’ve exceeded what you’ve done previously for the very first time. Either in total weight, or total repetition.

What’s the opposite of PB? It’s got to be PW - personal worst. I had a PW yesterday when for the first time in a year and a half, I did some running. A 10:40 per mile pace is laughably anemic, though I am quite proud of the fact I did not pause once during the 4.45 mile loop around the local lago. Surely I’ll dip back into the eight minutes soon enough.

After chasing putting on more weight on the barbell, the time has come to return some attention to the completely neglected cardio. I don’t have a problem skipping leg day, but rather skips cardio day at the time. There’s simply no replacement for jiggering the heart rate into the 180s (beats per minute). Even the most serious squat day I’ve done, the BPM has only gone into the 160s.

Because the aim for all of this is health. Focusing solely on moving weights is not a long-term play. There were some weight targets I wanted to hit so it made sense to concentrate fully on the barbell. I’ve ran into some level of diminishing returns so the timing was ripe to mix back in cardio. Am I scared that the weightlifting aspect will suffer some? Heck yeah. In the long run however it’s only going to be beneficial.

Just don’t tell that to my leg muscles right now. First run in a year and half means a major case of the soreness. Not fun!

Put a sleeve on it

My knees are barking the day after a heavy barbell squat session. Perhaps it’s time to give up the facade and get some knee sleeves. I already use elbow sleeves when I bench press to prevent tennis elbow from flaring up. It’s time to wrap the other major joint of the other major limbs.

The hesitancy comes from this macho ego image of dismissing any sort of assistance. That using straps and sleeves will prevent me from developing my body to its full potential. Why shouldn’t my hands be capable of holding onto a multi-plate barbell for multiple deadlift reps without the bar slipping out? I want grip strength of the gods!

Of course that’s not how it works. I have to keep in mind what muscles an exercising is targeting. I cannot let hand grip be the limiting factor for an exercise - deadlift - that’s suppose to work the lower back, hamstrings, and glutes. No matter how awesome your grip strength is, it can never surpass the three aforementioned muscles. It will no doubt be the first point of failure, which is what lifting straps alleviate. I use them all the time.

As we head into the colder months it’s important to maintain warmth at the joints when weightlifting. That’s what sleeves do. Since I’ve started lifting I’ve been able to thankfully squat without any pain, but that seems to be changing as the weight increases on the barbell. The knees have soreness, and the upper back as well (you try putting 255 pounds on your back).

Alright then. Black Friday is coming in a month, time to take advantage and get a pair of knee sleeves. The good neoprene ones are not cheap!

At the limit

It seems I am stuck at around 167 pounds. Conventional wisdom is that if you want to grow muscle and get stronger, you have to eat more. I’ve been eating more for this entire year, and yet I’ve been hovering at the 167 pounds mark for the past months. Still adding weight on the barbell, though, thankfully.

I guess that’s the problem with bulking: what got you to a certain weight level, won’t take you any further. My body has reached an equilibrium with my current food intake amount. To increase weight further, I must eat even more. And honestly, I am tapped out.

Because I don’t want to become the guy who is obsessed about eating. I have to remember this whole weightlifting thing is about health and longevity. It should not dominate my life. The goal isn’t to maximize muscle mass or step on a bodybuilding competition stage. To eat any more than I already am will become a chore. And it won’t be comfortable, too (all that digestion). Hard pass.

Getting fat - dirty bulk - is easy: I’d simply eat all the ice cream I could ever want, every single day. That’s not my goal, obviously. Clean bulking is incredibly difficult. To get enough calories by eating the right foods is not only time consuming (fiber and protein is not as caloric dense as a piece of cheesecake), but also expensive (cookies are cheap). There’s a limit, and I’ve personally reached mine.

At least until they figure out muscle protein synthesis in a pill. What Ozempic is to fat loss.

Sick sucks, I know

Hello. I’ve returned to these pages after a month of involuntary off. The sickness got me good - for the third time this year! A lingering cold and cough that I truly did not fully recover from until just this past week. Mix in with two cold sore outbreaks, and a prolonged battle with invading mosquitos, August was a month to forget.

Never take normal for granted, folks. I try hard not to.

Today I was wondering why on the barbell bench I was failing at rep six, when two days I ago I was maxing out at nine reps with the same weight. Turns out my big galaxy brain used the incorrect plates. The barbell was 10 pound heavier than last time. That’s a jump I tend to avoid due to wanting to preserve my elbow tendons. I’m surprised I even got five reps out of it, and no lingering elbow discomfort afterwards.

I guess sometimes you just have to load up the bar and try to move it.

The aforementioned mosquitos: it took some trail and error - with the bites to prove it, but I’ve found the entry point for the invasion. It turns out the bug screen of my bathroom window isn't fine enough to stop mosquitos. Like Thanos’ army fighting through the Wakandan shield, these winged menaces have no qualms about squeezing though the blockade at the risk of their appendages.

One night I was woken up by four of those invaders. Naturally I did not go back to sleep until they were all dead. Moving forwards, my bathroom window will be shut at all times during mosquitos season. Thankfully there are other fresh air entry ways into this studio space. Chinese Feng Shui is all about fresh air!

I prayed for this

For the longest time I’ve wished for Costco to offer salmon poke. They’ve only ever done tuna, but not anymore! On a recent trip to Costco I was ecstatic to find a Sriracha flavored salmon poke. Even better, it costs less per pound than the equivalent tuna. I get my preferred fish and I save money. Cannot be beat! Pairing the poke with rice is absolutely fantastic.

It seems I am stuck at 166 pounds body weight for past month. (I weight myself every morning soon as I leave the bed.) Looks like I’ve reached a wall on this slow bulking plan. The math is simple: just eat more. But in exercise it’s slightly more complicated. I’m already eating as much as I comfortably want to eat. Adding more calories would mean having the act of eating be something I actually have to stress about. And I definitely do not want that.

The amount of calories that got me to this current weight isn’t sufficient to keep the number on the scale increasing. Makes sense: I need more calories to sustain this new weight. Therefore the more I gain, the more I have to eat to simply maintain. What got me here won’t get me to the next level up.

Obviously when I say bulking, I mean gaining lean mass. It would be enjoyably easy if it were just a matter of straight poundage. All I’d have to do is mash down a few crumbl cookies every day. Before long I’d be heavier and flabbier at the same time. Conversely, gaining muscle whilst limited fat gain is way tougher to execute. I really don’t want to add another protein shake into the daily rotation.

I think a solid end goal for me, at 5 foot 10 inches tall, is about 175 pounds. That’s a sizable amount of muscle mass, but not overly high to make it difficult to maintain in terms of food intake. Nine pounds is a significant amount of weight to gain when you want it to be as much lean tissue as possible.

Bottom line: got to eat more. Pass the salmon.

Don't waste our money

Doesn’t it grind your gears when you see auto insurance advertisements? These companies raised our rates like crazy post COVID, and then have the audacity to spend money on ads! Here’s an idea: stop spending money on marketing, and lower the premiums for your customers. I don’t care if I’m only seeing cents in return. It’s not right!

I didn’t forget about you, PG&E! How dare you raise utility rates on Californians, and then run adverts on TV. Why even do marketing when most of us have no choice but to buy electricity and gas from you.

I’ve been lucky so far in my two years of weightlifting to avoid any major injury (knock on wood). The worse has only been a right shoulder impingement due to heavy upright rows. Despite my fondness for the exercise, I had to eliminate it from my rotation. Soon as I did that, the impingement was over.

The other chronic issue was minor golfer’s elbow. The culprit is the classic barbell flat bench. Every new increase in weight means a new stimulus for my elbow tendons to acclimatize. Unlike the upright row, I did not want to get rid of the flat bench. Barbell benching is part of the big three compound lifts (squat, bench, deadlift), and it’s as classic as it gets. The movement also happens to be fantastic for my chest growth.

Fortunately, this $20 piece of rubber completely solved my problem. A few sets of Reverse Tyler Twist with the Theraband FlexBar (per day) seems so uncomplicated to be effective, but it really did cure my chronic golfer’s elbow. Obviously, everybody’s anatomy is different, but for such a low price it’s worth a shot if you too suffer from the same malady.

God willing that’s all the injuries I will ever suffer from weightlifting. It’s not the pain that I am fearful for. Rather, it’s the missed time in the gym that an injury would undoubtedly result in. The proverbial gains must go forever onwards and upwards.