DC's Back

I hope you can walk today !
 
Warm-Up: Bike 5mins
Seated Row(Cable): 100x12,12,12
Lat Pulldown(Close Hand): 100x15,15
Shoulder Press(Dumbbell): 30x12,12,12
Upright Row(Barbell): 70x15,15
Lateral Raise: 10x12, 15x12,12
Cool Down(Treadmill) Elevation 15, Speed 3.0, Time 5 mins
 
Good job man…..feels good whenever you’ve had a long layoff, whether from health or life challenges, to get back in the groove and get those first couple of weeks under your belt. That’s when you start feeling the satisfaction of the pumps, the small gradual changes in body composition, and your strength starting to come back.
Keep killing it bro, you’ll get back to where you want to be. That steady progression is how we meet our goals.👍
 
gphagan1 said:
Good job man…..feels good whenever you’ve had a long layoff, whether from health or life challenges, to get back in the groove and get those first couple of weeks under your belt. That’s when you start feeling the satisfaction of the pumps, the small gradual changes in body composition, and your strength starting to come back.
Keep killing it bro, you’ll get back to where you want to be. That steady progression is how we meet our goals.👍
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I am feeling the changes. But feel so far off the guy who hung out with Branch Warren and Chris Bumstead.
 
Give it some time, stay consistent and that guy will be back soon!!
 
Rocket3015 said:
Give it some time, stay consistent and that guy will be back soon!!
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That is what I am doing. But it feels like such a fall from grace, to go from Hanging Out with the best to starting all over. But I will be back and better than before
 
I'm Sure You Will !!
 
Warm-Up: Bike 5 mins
Squats: 200x3,3,3,3,3,3
Hack Squat: 140x10,10,10
Leg Press: 388x15,15
Leg Extension: 145x15,15,15
Leg Curl(Seated): 145x15,15
Seated Calf Raise:220x20,20,20
Cool Down(Treadmill): Elevation 15, Speed 3.0, Time 5 mins

Appetite is coming back in a large way too, gonna have to start carrying snacks with me
 
How does your nutrition look ?
 
Rocket3015 said:
How does your nutrition look ?
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Alot better actually since getting divorced. But for a while I wasn't eating at all. I was literally eating like 3-400 calories a day. I have to start tracking food again, but breakfast is normally 3 eggs scrambled with onions, peppers, tomatoes. Sausage links or patties, and grits. Lunch depends on if working or not, and dinner again depends on if working or not. But I have been doing alot of cooking. I will try to drop a few pics of things I cook now. But I will start tracking food again, and putting pics of food in my log again.
 
Just make sure you are getting enough Protein!!
 
Here are a few meals I have made since being on my own
 

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Glad to see you aren't starving !!
 
Warm-Up: Bike 5 mins
Bench Press(Smith): 140x3,3,3,3,3,3
Incline Press(Dumbbell): 40x12,12,12
Chest Press(Machine): 85x15,15,15
Incline Fly(Cable): 10x20,20
Preacher Curl(Machine): 50x12,12,12
Push Down: 50x15,15
Spider Curl: 30x20,20
Overhead Extension(Seated): 30x12,12,12
Concentration Curl: 17.5x12,12,12
Cool Down(Treadmill): Elevation 15, Speed 3.0, Time 5 mins
 
Warm-Up: Bike 5mins
Bent Over Row: 110x5,5,5
Pull Up: 10,10
Bench Press(Dumbbell): 30x5, 35x5,5
Dip: 10,10
Shoulder Press(Dumbbell): 30x10,10,10
Curl(EZ Bar): 30x10,10,10
CoolDown(Treadmill): Elevation 15, Speed 3.0, Time 5 mins

And for Dinner smoked Salmon, with Basil Pesto Cauliflower Linguine
 

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DemntedCowboy said:
Warm-Up: Bike 5mins
Bent Over Row: 110x5,5,5
Pull Up: 10,10
Bench Press(Dumbbell): 30x5, 35x5,5
Dip: 10,10
Shoulder Press(Dumbbell): 30x10,10,10
Curl(EZ Bar): 30x10,10,10
CoolDown(Treadmill): Elevation 15, Speed 3.0, Time 5 mins

And for Dinner smoked Salmon, with Basil Pesto Cauliflower Linguine
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One of my favorite meals !!
 
I always think I like salmon, until I’ve eaten it 3 days in a row and day 4 comes - I’m totally over it by then. Haven’t bought any the last couple weeks because of it honestly.

I usually just bake it with some Cajun spice mix rubbed on and it’s awesome when fresh or day two, especially with sushi rice & soy sauce.
 
Hyde said:
I always think I like salmon, until I’ve eaten it 3 days in a row and day 4 comes - I’m totally over it by then. Haven’t bought any the last couple weeks because of it honestly.

I usually just bake it with some Cajun spice mix rubbed on and it’s awesome when fresh or day two, especially with sushi rice & soy sauce.
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I personally like and can eat everyday fish of any kind.
 
Yeah I say I could eat it everyday, I haven’t really tried Salmon every day, but I have had a cut that I ate Tuna in some kind of salad or whole grain sandwich for lunch, and different types of fish and vegetables for dinner, for 8 weeks. Have to admit that did get old, but I got shredded. I won’t do that one again…I felt great, but I do have to at least have some chicken.
 
I have been eating a can of tuna about every other day for the last month or two. I have not got tired of it yet.
 
Warm-Up: Bike 5 mins
Squats: 220x5,5,5
Hack Squat: 140x10,10
Leg Press: 348x50,50
Leg Extension: 160x10,10
Leg Curl(Seated): 160x10,10
Seated Calf Raise: 235x20,20
Cooldown(Treadmill): Elevation 15x Speed 3.0x Time 5 mins

And For Dinner Sesame Ginger Chicken Breast with Basil Pesto 4 cheese Tortellini
 
DemntedCowboy said:
Warm-Up: Bike 5 mins
Squats: 220x5,5,5
Hack Squat: 140x10,10
Leg Press: 348x50,50
Leg Extension: 160x10,10
Leg Curl(Seated): 160x10,10
Seated Calf Raise: 235x20,20
Cooldown(Treadmill): Elevation 15x Speed 3.0x Time 5 mins

And For Dinner Sesame Ginger Chicken Breast with Basil Pesto 4 cheese Tortellini
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Starting to increase the weight…..looks like a good workout. I’m sure you’re starting to feel that satisfaction of things starting to trend back to normal the way you seem to be progressing.👍
 
Another great looking workout!
 
gphagan1 said:
Starting to increase the weight…..looks like a good workout. I’m sure you’re starting to feel that satisfaction of things starting to trend back to normal the way you seem to be progressing.👍
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Things are seeming to come back slowly
 
SkRaw85 said:
Think he means rocket’s blood mercury content from all that tuna fish lol
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Yes this lol. Canned tuna is a great high-protein quick option & I always keep it around, but a very poor staple food choice due to the mercury elevations you’ll experience.

FDA says that 8-12oz per week is generally considered safe for routine consumption. So basically one big boy can/meal a week.
 
Hyde said:
Yes this lol. Canned tuna is a great high-protein quick option & I always keep it around, but a very poor staple food choice due to the mercury elevations you’ll experience.

FDA says that 8-12oz per week is generally considered safe for routine consumption. So basically one big boy can/meal a week.
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I have a 3.25oz can every other day so I should be good !!
 
So Sad !
 
Warm-Up: Bike 5 mins
Seated Row(Cable): 120x12,12,12
Lat Pulldown(Close Grip): 120x15,12
Shoulder Press(Dumbbell): 35x12,12,12
Upright Row(Barbell): 80x15,15
Lateral Raise: 15x12,12,12
Cooldown(Treadmill): Elevation 15x Speed 3.0x Time 5 mins
 
Are you doing anything for your core ?
 
Yo, Iconic has an Ultra-hard logging opp up since Tuesday didn't know if you saw. That's some free gains right there. Don't know if you applied, I'm going to run their neuro-melatonin here in May perhaps (reduce my insomniac valium use).
 
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