Swanson52...Dropping 25+ Pounds - AnabolicMinds.com

Swanson52...Dropping 25+ Pounds

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    Swanson52...Dropping 25+ Pounds


    Been here a long time, decided it's time to start a log.

    Current Numbers
    36 years old
    6'2"
    262# (this morning)
    BF ~18%...this is approximate as I haven't had it tested since the picture attached was taken, and I'm about 12 pounds lighter than in the pic.

    Supplements (Now and for the foreseeable future)
    Fish Oil (10-12g/day)
    SuperCissus RX
    Orange Triad
    TrueNutrition BCAA Plus (intra-post)
    TrueNutrition TeamSkip Protein
    Yohimbine HCL

    True 1RM (I'm a 5/3/1 guy, so my training maxes will be 90%)
    SOHP-225
    Bench-385
    Squat-450
    Deadlift-550

    Diet
    Is solid. My carb intake is centered around my training on training days (duh), and equally spaced on non training days, with the cutoff being about 6pm. Typically my last 2 meals are pro/fat only...I throw in some veggies but don't count them. I refeed on Sundays...LIKE A BOSS.

    The Story
    Currently I am coming off a mild back injury (pinched sciatic between L-something and L-something), which kept me out of the gym for 19 days. I started back this week light, but I want to map my progress from here.

    The Plan
    I'm going to lose 25 pounds (minimum) over the course of the next 10-12 weeks, but I am going to gain strength. Period. I've done it to this point, so I see no reason that it won't continue. At that point, I'm going to prep for my first powerlifting meet on 11/10. I had planned for a meet on 8/25, but it was cancelled and the next one local to me is in November. I will compete at 242, raw.
    Don't worry, man, someday I'ma be nobody too.

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    Here's a pic at 275.

    Don't worry, man, someday I'ma be nobody too.
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    Monday and yesterday were pretty anticlimactic...I simply did fasted LISS cardio for 30 minutes each at a HR of 130+

    Today was deadlift

    SUMO DEADLIFT
    225x15
    315x5/5/5/5

    ONE ARM DB SNATCH
    50x10
    60x10
    First time doing these...they're freakin' hard!

    CONVO DEADS
    225x12/12/12

    GOOD MORNING
    135x15
    155x15/15

    ABS

    I also did 30 minutes of fasted LISS cardio first thing, then came back to train.

    Again, this week I am taking it easy until I assess my recovery fully, but everything today felt good.
    •   
       

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    Nothing too special today, just trying to get back in the groove.

    AM weight was 264

    30 minutes fasted AM cardio.

    BENCH
    275x5/5/5/5

    BW DIPS
    BWx10/10/10

    FIXED BB CURLS
    65x15
    75x15
    85x15

    ONE ARM DB ROWS
    100x12/12/12
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    Subbed
    M.Ed. Ex Phys
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    same here
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html
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    Swanson52 coming with the strong update...I didn't to jack $hit today! No cardio, no training, NADA.

    I set my training maxes for a new wave of 5/3/1, and built the spreadsheet out to a year that calculates all my training weights. It's the one Wendler outlined in the ebook, but if anyone wants a copy I'll be happy to send it to you. It's no miracle of Excel, but it's a handy little spreadsheet for taking out the work of calculations.

    Today and tomorrow will be just holding steady on diet, with maybe some cardio thrown in tomorrow. Waiting for my Sunday refeed...that's all I do the last 2 days of every week. Love me some refeed!
  8. Registered User
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    Up to 267 this morning.

    I baselined pretty early in the week, hopefully the increase in BW correlates to my leg and back soreness. I'm sure I'm holding a little water because of that.

    I'm going to refeed my head off tomorrow and see what happens Monday; ideally I'd like to be 270 or so Monday AM, then drop to 260 or 261 by my next refeed.
    Don't worry, man, someday I'ma be nobody too.
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    Well...I made 270 post refeed. 272 this morning.

    Yesterday I ate an entire feta/chicken/veggie pizza for lunch, probably 6 pieces of French toast, 2 pancakes and hash browns for breakfast, and a pint of sorbet with a couple bagels to finish the day. Myfitnesspal called it 784g carbs and only 128g fat. Protein was around 250g or so. Not bad for a 10 hour refeed.

    AM LISS fasted cardio x 30 min

    PM

    STANDING OHP
    135x5
    155x5
    175x6 <~~~ I left probably 2 strict in the tank here.

    DIPS
    BWx15/15/12
    +25x8/8

    FIXED BB CURLS
    75x15
    85x15
    95x12
    85x12

    Also threw in some band face pulls and about 10 minutes of cable rotator work. Not a bad training session; it was just stupid hot at work and in the gym so I'm pretty gassed.

    Eat. Rest. Grow. Did I mention eat?
    Don't worry, man, someday I'ma be nobody too.
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    265 today.

    No cardio this morning, had some other **** going on

    PM

    SUMO DEADS
    320x5
    370x5
    420x5. <~~~~ This was freakin hard today.

    CONVO DEADS
    225x15/15/15

    HAMMER HIGH ROW
    3PPSx15
    4PPSx12/12/12

    GOOD MORNINGS
    135x15/15/15 <~~~~light, slow and controlled. Felt good.

    I had a crazy sweat going so I hit 15 minutes on the elliptical after I was done. I'll likely hit AM & PM cardio sessions tomorrow. Hoping I baseline at 264 tomorrow as well; I'd like to dip to 259 by refeed, but we'll see. That may be asking too much.
    Don't worry, man, someday I'ma be nobody too.
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    Baseline @264 yesterday.


    AM LISS cardio x 30min


    PM


    BENCH
    215x5
    245x5
    275x7


    INCLINE DB PRESS
    100x12/12/12


    ONE ARM DB ROW
    120x15/12/12/10


    ABS


    Band pull-aparts and cable rotator work for about 15 min.


    Felt pretty good...seems strength is SLOWLY coming back around. I emphasize slowly.


    Also going back to AM fasted training next week. I'm wiped out after working all day in the heat, so my sessions lack a little intensity. It's easier to do cardio while tired, not as easy to do 5/3/1.


    I also think it makes diet sense, as I tend to crave carbs mid-morning on the reg...might as well roll that into PWO nutrition as well. *shrug*. Might be bro science but it makes sense in my head.

    Squats today.
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    My low weight for the week was 260 even.

    Refeed today; I'm sure I'll feel differently later in the week, but right now I want to throw into the trash every last gram of carbohydrate I have in the house.

    Brutal, but at least I know I won't get ravenously hungry late in the week.
    Don't worry, man, someday I'ma be nobody too.
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    Back to fasted AM training today. 273 after yesterday's GIGANTIC refeed.

    OHP
    145x3
    165x3
    185x5

    DIPS
    BWx20
    +25x15
    +35x12
    +35x10

    FIXED BB CURLS
    85x15/15/15

    Also 15 min of rotator cuff work, as well as some band work for shoulders/upper back.

    20 min elliptical @ 145bpm hr.

    Cut it a little short today as I was helping my wife get acclimated to some new exercises, but good session overall.
    Don't worry, man, someday I'ma be nobody too.
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    267 this morning.

    SUMO DEADS
    345x3
    395x3
    445x3

    These have been freakin tough the last couple weeks. I'm just barely getting my last set, but I guess progress is progress

    GOOD MORNINGS
    135x15
    155x15/15

    HAMMER LOW ROW
    3PPSx15/15/15

    AB WHEEL
    ouch.

    20 min elliptical @ 145hr
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    Not much happening today; one 30 minute AM cardio session, then another 30 min PM with abs.

    I'm not sure I hit a single macro today, I was simply not hungry at all. :/
    Don't worry, man, someday I'ma be nobody too.
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    Still stuck at 268; I usually baseline on Thursdays, but it seems I'm hanging on to weight a little longer than I normally do. I doubt I'll drop 8# by tomorrow...and I'm not real sure I'll drop 9-10 by Sunday's refeed. :/

    BENCH
    225x3
    255x3
    285x5

    FLAT DB PRESS (HAMMER GRIP)
    80x15/15/15/15/15
    My shoulder was bugging me, so I went a bit lighter on these and rows, but went for the full 75 reps that I never do.

    ONE ARM DB ROWS
    100x15/15/15/15/15

    15-20 minutes of rotator and band work. I'll do cardio tonight.
    Don't worry, man, someday I'ma be nobody too.
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    Maybe I'll get to baseline...265 today.

    No squats today, just AM fasted LISS cardio today for 30 min. I simply couldn't get my ass out bed. Good rest tonight and I'll squat tomorrow.
    Don't worry, man, someday I'ma be nobody too.
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    No weight this morning-I'm in Wichita KS for work so I didn't have a scale before I started hydrating and drinking my BCAA's. I did find a decent local gym so I worked out there.

    BENCH
    225x5
    255x3
    275x11
    Not sure what happened today. I spent all weekend watching Dave Tate and elitefts videos, changed my grip and really hit the groove benching. I'll take it.

    CHEST SUPPORTED ROWS
    180x12/12/12/12

    Superset with band pull-aparts 4 sets 12

    FLAT DB BENCH
    80x20/20

    FIXED BAR CURLS
    70x15/15/15/15

    SHRUGS
    315x12/12/12/12

    20 minutes elliptical @ 145+ HR.

    As always, 15 min of rotator work got me started.

    Good day, first time I've been happy with a workout (top to bottom) in a while.
    Don't worry, man, someday I'ma be nobody too.
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    Nice pressing
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    Nice pressing
    Thank you, sir. I've been trying to figure out hand position, bar speed, etc. since I started 5/3/1, and it came together this session. Might never happen again, but I'm glad it did at least once!

    I went WAY wider than I typically do, pulled myself to the bar on descent, really got tight up top. I need to watch Dave Tate every day.
    Don't worry, man, someday I'ma be nobody too.
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    Quote Originally Posted by Rodja
    Nice pressing
    2nd that. Good work
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    :frusty:

    Not dropping weight from my refeed, and I feel bloated as ****.

    Add to that...

    SUMO DEAD
    375x5...this doesn't feel quite right. Should I shut it down?
    420x3...Maybe I should shut it down.
    470x0...MY BACK ****ING HURTS, I SHOULD'VE SHUT IT DOWN.

    Tweaked something pretty intensely, having trouble walking and moving around at work now. :rain:

    Time to hit the Advil and ice. Damn it.

    Yes, I'm a *****. Whatever.
    Don't worry, man, someday I'ma be nobody too.
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    Herniated disc. :/

    This'll put a kink in the plans-time to really get after dieting I guess.
    Don't worry, man, someday I'ma be nobody too.
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    So the official diagnosis is herniated L5/S1 disc. I'll start physical therapy tomorrow, and stick to daily swimming and elliptical (as I can tolerate it) for cardio.

    What can you do? Injuries are part of the game.
    Don't worry, man, someday I'ma be nobody too.
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    Went and slammed a 30 minute cardio session at 2330 last night.

    This morning I trained WS4SB template, but went VERY light. I mainly wanted to get the movements in, break a sweat and not exacerbate my injury. Also training the Mrs as well.

    FLAT BENCH
    185x15
    205x15

    BLAST STRAP PUSH UP
    15/15

    ONE ARM DB ROWS
    50x15/15/15/15

    SS with

    BAND PULL APARTS
    15/15/15/15

    DB SHRUGS
    80x15/15/15/15

    SS with

    ONE ARM DB CURL
    40x15/15/15/15

    I'll go back tonight to swim and hit the elliptical.

    PT this morning then rest for the remainder of the day. Back is a little tight, but nothing a Vicodin can't deal with.


    Also loving 97/3 ground beef mixed with natty PB and some pineapple chunks. It's marvelous!!
    Don't worry, man, someday I'ma be nobody too.
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    Floor press, dips, and pull/chinups would be a good ME options since they don't put pressure on the spine from arching into position like bench.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    Floor press, dips, and pull/chinups would be a good ME options since they don't put pressure on the spine from arching into position like bench.
    I like this. A lot.

    When you suggest dips, are you talking the weighted, parallel bar variety? I quite enjoy these, and further eliminate back strain by holding a dumbbell between my knees.
    Don't worry, man, someday I'ma be nobody too.
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    Quote Originally Posted by Swanson52 View Post
    I like this. A lot.

    When you suggest dips, are you talking the weighted, parallel bar variety? I quite enjoy these, and further eliminate back strain by holding a dumbbell between my knees.
    Yes, but you may want to get a belt instead of holding the weight between your knees.
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    Quote Originally Posted by Rodja View Post
    Yes, but you may want to get a belt instead of holding the weight between your knees.
    I only didnt mention the belt because I thought it may have an axial loading effect on the hips/lower spine while the DB between knees would pull everything straight down.

    But you're a lot smarter than I.
    Don't worry, man, someday I'ma be nobody too.
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    Quote Originally Posted by Swanson52 View Post
    I only didnt mention the belt because I thought it may have an axial loading effect on the hips/lower spine while the DB between knees would pull everything straight down.

    But you're a lot smarter than I.
    This may be just on me, but it feels like the belt helps to decompress my lumbar.
    M.Ed. Ex Phys
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    I'll try it both ways and use the one that feels best. Either way the suggestions are fantastic.

    I need to rep someone else prior to repping you anymore.
    Don't worry, man, someday I'ma be nobody too.
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    DE Lower...ouch!

    I skipped the jumps, as it REALLY aggravated my back, so on to-

    BULGARIAN SPLIT SQUATS-FRONT LEG ELEVATED
    BWx20
    +15#DBSx12
    +25#DBSx12
    +25#DBSx12

    45 DEGREE HYPERS
    BWx12
    +25x12/12/12

    HANGING LEG RAISES
    12/12/12/12

    PLANKS
    1 min x 3

    Cardio tonight.

    Back was a little sore from PT and stretching yesterday, so I continue to take it easy. I'm sticking with weights that are challenging yet manageable while protecting my back.
    Don't worry, man, someday I'ma be nobody too.
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    30 min elliptical @ 145+ HR, planks, stretching.

    Back starting to feel better; I go in for an MRI this morning, then I'll hammer cardio and stretching again later today.

    I'm really on a roll with nutrition right now too, which is encouraging. I'm taking prednisone so I continue to hang on to some water, but I should be shedding that pretty quickly after I'm done with the RX.
    Don't worry, man, someday I'ma be nobody too.
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    Last night I did another 30 min on the elliptical, stretching and planks.

    Today REPETITION UPPER

    DIPS-took Rodja's advice and used a dip belt. No issues!
    BWx15
    +25x12
    +70x10

    NG LAT PULLDOWN
    200x15
    200x15
    200x15

    Superset with

    TRX BAND SCARECROWS
    BWx15/15/15

    SEATED DB SHOULDER PRESS
    70x12
    80x12
    90x10

    Superset with

    FIXED BB CURL
    95x12/12/12

    I'll do cardio this evening. Good session, all things considered.
    Don't worry, man, someday I'ma be nobody too.
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    Damn man, sorry to hear about your back injury. Are you just rehabing it for a period of time until it gets better, or do you need surgery to fix it? (I dont know much about hernias). Anyways, looks like you didn't quite drop your training, so stay safe and good luck with your lifts!
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    Quote Originally Posted by Torobestia View Post
    Damn man, sorry to hear about your back injury. Are you just rehabing it for a period of time until it gets better, or do you need surgery to fix it? (I dont know much about hernias). Anyways, looks like you didn't quite drop your training, so stay safe and good luck with your lifts!
    Thank you sir.

    I'm just training around it pending the results of the MRI. I doubt I'll have to have surgery-it's feeling much better so I plan to just ease back into the heavy weight as I can tolerate it.

    I'm probably going to work some type of flexibility training in (yoga), and really focus on my core strength as well.
    Don't worry, man, someday I'ma be nobody too.
  37. Registered User
    Swanson52's Avatar
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    BOX SQUATS (slightly below parallel)
    225x12
    315x5/5/5

    Still taking it easy on ME stuff. I feel like a baby, but my back is TENDER

    BULGARIAN SPLIT SQUATS
    +50x12/12/12

    45 DEGREE HYPERS
    +45x12/12/12

    ABS

    No cardio today-I'm freakin carb depleted, tired, grouchy and hot. I've never been more ready to refeed in my life. No carb left behind tomorrow.
    Don't worry, man, someday I'ma be nobody too.
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    The BSS are a great idea to keep the hips loose and to work the glute min/med.
    M.Ed. Ex Phys
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    I didn't make it out of yesterday without refeeding. I started feeling hypoglycemic (badly), so I crammed my refeed in the last 8 hours of yesterday. Much better today.

    30 min fasted elliptical, planks, stretching.

    ME Upper tomorrow.
    Don't worry, man, someday I'ma be nobody too.
  40. Registered User
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    I trained light but ANGRY today.

    FLAT DB PRESS
    110x15/15

    TRX STRAP PUSH UP
    20/20

    DB ROWS
    100x15/15/15

    SS WITH

    BAND PULL APARTS
    15/15/15 <~~~~I love these.

    DB SHRUGS
    100x15/15/15/15

    SS WITH

    ONE ARM DB CURLS
    55x15/15/15/15

    30 min elliptical.

    Got my MRI results right after pt first thing today.

    T12/L1 to L4/L5 discs are ALL bulged, L5/S1 is herniated, with all of them showing signs of arthritis. Id be happy to email MRI results to someone that could suggest something; spine doc wants to do epidural injections to see if they can alleviate inflammation, and he's considering surgery on L5/S1.

    I'd like alternative as my options seem far more invasive than I'd like, considering I've had a 2 level fusion already.

    I don't give a ****, I'm going to keep training around it until I can't.
    Don't worry, man, someday I'ma be nobody too.
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