LET'S GET THIS MUTHA STARTED!!!
- 04-05-2009, 11:09 PM
Yeah I'll post some real pics if only to show how asymmetrical the legs are right now so I can compare later...the rest of the body nds serious work too but I'm just glad I got supportive bros like you to keep me motivated. Went for a 21 mile bike ride today, it kicked my a** something fierce. It was the first sunny and warm (60s) day we've had in a very long time. I forgot how nice it is to be able to wear a tshirt without a hoody or jacket.
I just gotta keep remembering I'm only 10 or so weeks out of knee surgery and only 4 or 5 weeks out of a full-length knee brace (nuts to ankles). At the smallest, I could wrap my hands around my thigh with about 1 inch of overlap. Now I've got about 1 inch of separation between the fingers. 2 inches of growth in a very small amount of time, but the other leg at the same point (just a bit above the knee) is only about 1 inch more in circumference so it's coming back.
I'm comin' back...slowly but surely!
- 04-07-2009, 12:15 AM
All right, back in the saddle again!
First back workout since messing up the lower back...felt good! Love me back days
Wide Grip Pulldowns
90x12 (too easy)
105x12 (getting there)
125x10 (started breaking form, so only 8 count)
EDIT: Forgot I also did Wide Grip Cable Lat Pressdowns
These are an old fave, I was getting horrifically good pumps from them last night; felt the lat all the way down my side. Woulda gone heavier or something, but I started breaking form at 60 so I backed off. /EDIT
Hammer Strength Low Row (gotta stay away from seated cables for a bit)
Weight is each side
25x12 (easy peasy)
45x12 (still easy)
60x12 (decent pump)
50x12 (still easy)
60x12 (little tougher, but coulda done more)
BB RDL's (wasn't sure if back would hold up, but my hammies and lower back were missing these)
bar weight warmup
95x12x3 (easy, just feeling it out)
Yay! No more lower back twinges/spasms! Not 100%, but back to about 70% so far.
Cable Side Raises
42.5x12 (injured side still a bit off, but felt good to have the movement)
Kneeling Cable Pull-downs (abs)
Was finally feeling good in the weightroom for the first time in a while. My back is feeling better and strength is continuing to improve. Some of this might have to do with taking my dose of Powerfull pre-workout 25-30 mins before taking Jack3d and a heaping tsp of creatine. Def. had a bit of alpha-male and was very positive-feeling. I like.
I also didn't ride my bike to the gym, which I think has been eating up the Jack3d or negating some of its effectiveness. I'll save my big aerobic bike days for off-days I think from now on and do cardio post-wo for 20-30 mins.
I def. felt like I could have gone much heavier on some of the exercises, but I'm going to have to do the "baby steps first" approach so I don't hurt my back again. I'd rather have it take me a month to go up 20lb than jump into it and risk injury anymore.
Until next time, giddyup! :dl:
- 04-07-2009, 12:18 AM
04-07-2009, 06:43 AM
Workout is looking good mate, Im like 5 reps behind you on the one arm rows, also about the ogglin sometimes the hot chicks get annoying when im trying to lift and they all come over in those tight outfits, god its distracting!!!
04-07-2009, 03:47 PM
04-07-2009, 03:48 PM
04-07-2009, 03:55 PM
Lately I've decided that it would be best to focus on getting my diet dialed much better than it has been. I find more often than not when I actually add up the nutrient macros of what I'm eating it's still too heavy on carbs/fat and light on protein.
Back to the drawing board; I finally broke down and am going to just do a one-hour consult with the training director at my gym. This is something I never would have done in the past; I just plain don't ask for help...sometimes (alright, often) to my detriment and eventual downfall.
I know a lot of it's trial and error, but feel that I need a good blueprint to follow (training wheels) so that I can eventually make the right decisions about this stuff.
04-09-2009, 02:17 AM
Had to do a hurry-up workout today; had about 45mins. Kinda sucked but had to make the best of it as I had a family dinner to get to.
Chest & Bi's
BB Flat Bench Press
Felt weak, forgot to eat after my consult (ironic, eh?)
Incline DB Press
Went to do dips, but my shoulders were fried; gonna have to work on them.
125x8 (broke form)
Struggling to get a decent pump on my chest; might just have to resort to doing slow cable flyes w/minimal weight to warm them up.
Hanging leg raises
Flat Bar Curls
Reverse EZ Bar Curls
Night and day. Pump on my bi's & forearms was almost painful. Veins everywhere; much better than last week. Think I need to maybe change my chest day routine as I'm just not hitting chest right. My anterior delts, however feel like they're going to fall off. Gonna have to light up the rest of my shoulders to make up for the anteriors.
Earlier, did the diet consult; not much for the "what to eat" as much as when and how much. I am definitely undereating or maybe more accurately eating too much at the wrong times; if I add up all my calories for one day it's generally not enough. The funny thing is I've been gaining weight and have gone up 7 lb in 6 weeks.
04-11-2009, 02:18 AM
All right, tri's & shoulders tonight...
Rope Cable Pushdowns
EZ Bar Skullcrushers
Reverse single cable pushdown
Front/Side/Back DB Raises
Shoulders still feelin' last workout (esp. anterior)
Pussed out on doing any more shoulder; was underfed today. Swear I'm gonna be the first fatass anorexic lol. I've been counting up my calories and a lot of days I'm not hitting 1500. Not good, except the man-boobs are going away pretty quick (phew!).
150xfailure x3 sets
15min. on rowing erg, 30min. on elliptical btw(balls to da wall mang).
left knee was feelin' off today; kinda stiff and not right. therapist was wrenchin' on me yesterday and think that's why. Could also be cuz I haven't eaten much of anything today and was dehydrated until I chugged half a gallon of water. OopS!
Tomorrow's another day...thinkin' I'ma make chili this weekend. Yee har!
04-11-2009, 02:19 AM
04-11-2009, 10:19 AM
good work on the skull crushers. that's a good amount of weight for just getting back in this.
this is just a random suggestion...but you might get a better pump if you turn your sets around. do the heavy weight first, and the lower weight last... blow it out the window if you'd like
04-11-2009, 01:54 PM
Appreciate the input, I was only doing it that way because my tricep tendons don't feel real good if I don't warm them up first. I agree with you on that one.
04-11-2009, 04:11 PM
04-11-2009, 07:09 PM
yeah, I need to go over those stretches again and try to put together a routine for every day; I've been struggling with consistency.
04-12-2009, 12:18 AM
dont worry... you're not the only one.
i hate having to warm up. i always want to skip it, but i never lift well on days i don't warm up.
04-12-2009, 03:18 AM
yeah, I actually have no problem with the warmup I just am careful not to wear myself out with it. Def. helps with the pump tho; my forearm pumps have been getting painful on bicep days...might have to buy some taurine as well.
04-12-2009, 10:28 AM
04-12-2009, 05:39 PM
04-12-2009, 09:00 PM
04-14-2009, 12:32 AM
All right, Leg Day!
Bosu squats w/8lb medicine ball
Decided to tone it down with the weight; no need to set me back with the knee even tho I wasn't feelin' any discomfort. It's been real tough not to go up in weight...I'm champing at the bit!
Leg Press superset w/calves
Leg Extensions (one-legged)
30lbx12(held for 4-5secs, s-l-o-w motion)
Decline bench crunches (steep bench, about 45deg.)
3 sets burnout (about 25 or so, maybe more)
Cable Oblique lifts
Decent workout, intensity was hard to find tho...I hate working out in an overcrowded gym. It was a frickin' zoo in there tonight and was tripping over people and getting frustrated for a little while. Main reason why I didn't do any walking lunges; couldn't even go into the aerobics room as there was a class going on.
Had another weird popping feeling come out of the knee on the decline bench; I don't think much of it anymore because afterwards I usually end up with increased range of motion Something going on with the fibula interfering with my range of motion and when I get on the decline it's moving it out of the way (not sure if this is 100% true, but I ain't payin' for another MRI).
Kinda funny, was trying to protect my knee by going to the leg press but I actually feel like the squats were better for the knee (more functional of a movement). Wish I could just wrap the knee and go up in weight but gotta be patient...
04-14-2009, 01:22 AM
All right, I'm gonna take a page from snagency and post my dinner tonight mainly cuz it looks so frickin' awesome:
lofat lasagna, sweet potatoes, broc w/apple cider vinegar and the coup de grace, a buffalo meat steak with a side of horseradish!
04-14-2009, 01:39 AM
post dinner report: gawd I wish bison meat wasn't so damn expensive! for an 8oz steak it's 254 cal. & only 38 cal. from fat! uh-oh, already feeling it:
04-14-2009, 06:33 AM
04-14-2009, 02:16 PM
04-14-2009, 02:21 PM
04-14-2009, 02:40 PM
04-14-2009, 03:21 PM
Another note: I woke up in the middle of the night to drain myself and got on the scale...192.5 wtf??? I've been weighing a consistent 197 or so; guess staying away from white sugar, white flour and alcohol really helps you lose weight
looked in the mirror this morning and it's true: I'm shrinking. I'm planning on going on an all-out cut until I get down to 185 or wherever I'm down to about 10% bf, then reassessing what my body needs. If anybody has anything to add here; I've never really done anything like this with goals in mind so I would appreciate the input. Do you guys think I should try to cut down to 180, or go on a lean bulk at 185 and then lean down again afterwards?
All I care about is no more :donut:
04-14-2009, 04:31 PM
Depends on your goals, if you wanna be cut for summer then defo cut, if your plans are more long term (aka not the upcoming summber but next years) then bulk till the end!
04-14-2009, 04:52 PM
as far as bulking is concerned, I probably will try my best to stay away from dirty bulking for a long while; I put on fat way too easy and I need to watch that tendency.
I think that the high-intensity cardio I've been doing is def. helping; I noticed the days after my last torture session I started to look more jiggly but the biggest difference has been not drinking alcohol. That sh*t adds fat like no other. Last time I stopped drinking for a couple/few months I got down to 182 or so from 195.
04-14-2009, 04:57 PM
Good luck then! btw you are lucky to just have problems affording meals like that! I can barely afford to eat my base calories right now
04-14-2009, 05:49 PM
04-14-2009, 05:51 PM
I will add this, if you're not looking to be a bodybuilder, I think you should get down to a body weight, body mass/fat index you're comfortable at, and slowly over time working on gaining muscle.
the healthy way in other words. It takes longer but in the long term it's certainly the best and healthiest for you. That way you can be on a lean mini bulk year round
04-14-2009, 07:12 PM
Now for the tough part; the calf. I've been beating up on them for a little bit and I'm gonna have to destroy them on a regular basis to get them back to where they were (really only the left one; the right one is the same size as before).
As for the lean mini bulk you are talking about; what do you recommend as a way to do this? Do you just mean eating approx. 100-200 extra calories every day and continuing my training routine?
04-14-2009, 07:17 PM
04-14-2009, 07:20 PM
yeah kinda figgered that, just sometimes hard to quantify things for me...it's so easy to fall off the wagon
04-15-2009, 01:25 AM
did back tonight...
Wide Grip Pulldowns
Wide Grip Lat Pushdowns
Hammer Strength Mid Row (weight is per side), movement is mirrored, not one side @ a time.
One Arm Rows
Was starting to feel beastly. Hadn't done 70's in a few years, felt gooooood.
Romanian Dead Lifts
The back is finally starting to feel well enough to push the weight up slowly. The lower back pump was insane tho.
And then, the cardio:
45mins on the elliptical, every 5 mins switching directions. According to the machine, 680 kcals and I was cashed in after that. It was hard to drag my a$$ home; I'll sleep good tonight.
Def. making up two bottles; one bcaas & crystal light and the other just h2o was a good idea. Sipped on the bcaa mix while I lifted and dug into the water during and after the cardio.
Here's hoping tomorrow hurts.
04-15-2009, 09:48 AM
04-15-2009, 01:35 PM
04-15-2009, 01:40 PM
if your main goal is to drop some fat, make sure you're subbing out your fast carbs for slow carbs - you're probably doing this already. anything that can lower GH levels are bad for a cut. this is especially important in all things from post-workout till bedtime.
pre workout - when your GH levels haven't become elevated yet, the quality of carbs don't make much of a difference.
04-15-2009, 02:32 PM
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