1 Year Log - 20 lbs LBM - Decrease BF%

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    Ju1cedUp's Avatar
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    Thumbs up 1 Year Log - 20 lbs LBM - Decrease BF%


    Hi everyone!! I hope you are ready to subscribe for the long haul! I am 6 weeks out of ACL surgery and ready to get my body better than ever.


    I am going to be doing weekly vlogs for everyone here, but also writing for those who can't stand listening to me (i know it happens, I won't be mad).




    So here is the breakdown:


    Bodyfat - using Navy calculator of weight and waist size: currently 161.2 and waist about 30.8, so bf% is ~ 12.5%


    Workout breakdown:
    1: Chest/Tris/Shoulders -- track barbell bench
    2: Back/Bi's/Traps -- track rows until allowed to deadlift
    3: Cardio/Legs -- track leg press until allowed to squat
    4: Cardio/Abs/Arms


    Diet Plan:
    1. Maintain current capacity of meals first week to track change
    2. Add calories via gainer shake in PM which would only be in addition to prior calorie intake
    3. Reassess weekly with waist and weight measurement




    Goals:
    1. Weigh 180 lbs
    2. Maintain waist of 30.8 inches
    3. Raise all lifts
    4. Have bigger legs than before surgery





    Please let me know anything you want to hear/see! You will see a progress photo consistently on the videos

  2. Professional Member
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    In to see ya rehab journey, You doing PT atm?
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    Quote Originally Posted by TheMovement View Post
    In to see ya rehab journey, You doing PT atm?
    I waited until I was done with PT to do this. I did 5 weeks until I was able to leg press and ham curls without significant pain. Now on my leg day I'll be doing the leg press and strengthening for hips, hams and calves.

    I'll post up leg pictures so you can see the difference! Its been pretty significant already.
    •   
       

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    Quote Originally Posted by Ju1cedUp View Post
    I waited until I was done with PT to do this. I did 5 weeks until I was able to leg press and ham curls without significant pain. Now on my leg day I'll be doing the leg press and strengthening for hips, hams and calves.

    I'll post up leg pictures so you can see the difference! Its been pretty significant already.
    Awesome work then man, I know the journey and can only wish you the best in health and will be along to see where your journey takes ya
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    Quote Originally Posted by TheMovement View Post
    Awesome work then man, I know the journey and can only wish you the best in health and will be along to see where your journey takes ya
    how long did it take you to squat again? Then squat heavy...
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    Quote Originally Posted by Ju1cedUp View Post
    how long did it take you to squat again? Then squat heavy...
    Heavy or Heavy Weight squatting that actually raised an eyebrow in the gym
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    Sub'd! Your stats and goals are similar to my own. I am hoping to gain 15-20lbs lbm this year while losing 5-10 pounds of fat.
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    Quote Originally Posted by TheMovement View Post
    Heavy or Heavy Weight squatting that actually raised an eyebrow in the gym
    That type of heavy that makes you feel like your gunna **** yourself.
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    Quote Originally Posted by Mikeyjd View Post
    Sub'd! Your stats and goals are similar to my own. I am hoping to gain 15-20lbs lbm this year while losing 5-10 pounds of fat.

    GREAT! I'd love to hear your progress right along with this then. Don't let either of us become satisfied.
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    Quote Originally Posted by Ju1cedUp View Post
    That type of heavy that makes you feel like your gunna **** yourself.
    Honestly a solid year, but was active in sport as well so timing in periodization kept me from low reps. Def. think its possible sooner but that was just me
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    Weight/Measurement:
    Start - 161.2 lbs, 30.8 in.
    Today: 160.8, 30.8 in.

    Workout breakdown:
    1: Barbell bench: flat at 205x5 (worked out day after stomach bug)
    2: Rows: flat at 135x8 per arm
    3: Leg Press: form 45x20 to 135x20, then up to 270x20 (largest growth)

    Diet:
    This week: Maintained current capacity of meals - stomach flu limited calories for 2-3 days
    Next week: Add calories via gainer shake in PM which would only be in addition to prior calorie intake

    Goals:
    1. Weigh 180 lbs
    2. Maintain waist of 30.8 inches
    3. Raise all lifts
    4. Have bigger legs than before surgery
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    Nice start to a log bro. Stay healthy and kill that shyt!
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    Quote Originally Posted by wicked442 View Post
    Nice start to a log bro. Stay healthy and kill that shyt!
    Thanks man - Would have liked a start with a weight gain, but is what it is haha - The legs are growing!
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    Exclamation Week 3 Transformation Log




    Weight/Measurement:
    Start - 161.2 lbs, 30.8 in.
    Today: 164.6, 31 in.

    Workout breakdown:
    1: Barbell bench: flat at 205x5 (hitting again today)
    2: Rows: up at 135x8 per arm
    3: Leg Press: flat at 270x20, then also added single leg

    Diet:
    This week: Add 400+ calories via gainer shake in PM which would only be in addition to prior calorie intake
    Next week: Maintain these calories to continue gaining weight

    Goals:
    1. Weigh 180 lbs
    2. Maintain waist of 30.8 inches
    3. Raise all lifts
    4. Have bigger legs than before surgery
  15. Advanced Member
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    WEEK 4 :)




    Weight/Measurement:
    Start - 161.2 lbs, 30.8 in.
    Today: 166.6, 31.5 in.

    Workout breakdown:
    1: Barbell bench: flat at 205x5 (last set of 225 coming close to 5 reps)
    2: Rows: up at 160x8 per arm
    3: Leg Press: up to 320x20, then also single leg for ACL recovery leg

    Diet:
    This week: Still 400+ calories via gainer shake in PM which would only be in addition to prior calorie intake
    Next week: Maintain these calories to continue gaining weight

    Goals:
    1. Weigh 180 lbs
    2. Maintain waist of 30.8 inches
    3. Raise all lifts
    4. Have bigger legs than before surgery
  16. New Member
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    Where you at? Get it!!
    Training Log:
    http://anabolicminds.com/forum/workout-logs/261146-workout-log-2-a.html
  

  
 

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