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you sneaky son of a bitch

Good mornings: 135x10 185x8 225x8
Shrugs: 135x8 225x8 315x8(S) 365x6(S)
BB curls: 55x8 75x8 95x8
Preacher (just plates): 10x8 30x8 50x8
Rev Preach: 10x8 30x8
Kroc row: 65x20 80x20 100x12

Forearm/wrist stuff too, and holy fk doing the 100's for 12 raped me...And I am p sure you guys could figure but for kroc row/db side bends its the reps per side ofc

Leg feels alright from yesterdays light work, going to just start doing squat movement at home to get my leg back into feeling it and since im still fat is actually could kinda be a light leg workout...

I think I will begin strict diet next monday (dustin/john halp me pliz?), and lol debated driving out to the Arnold on saturday since I have nothing better to do with my time...

ehhhhhh nvm on the leg thing, started feeling not so great an hour or two ago...donno if its because I actually used the muscle somewhat or because its not better yet

DB press: 55x8 65x10 75x10 95x3 65x10
DB shoulder press standing: 25x8 30x8 40x8
DB side/front shoulder raises (donno real name): 10x10 12.5x10
DB fly: 25x10 30x10 40x10
DB side bends: 70x20 80x20

Did seated calf raises again with light weight, and did pre press machine putting ball of foot onto the bottom part and just doing that for some reps with light weight (120/140) to get leg back into the motions of being used, and am including pic so that it makes sense as to what I did since shitty machines are shitty


Also I found out that the kid who does micro reps for no benefit and only works upper body everyday of the week wears thongs, I need to go shower and rinse my eyes out with bleach

Good mornings: 135x10 185x8 225x8
Shrugs: 135x8 225x8 315x8(S) 365x8(S) (last set didnt get all the way up but I pulled as hard as I could)
BB curls: 55x10 75x10 95x8
Preacher (just plates): 10x10 30x10 50x8
Rev Preach: 10x8 30x8 50x3
Kroc row: 70x20 85x20 100x12

Forearm/wrist work with light db's

sounds like the leg is at leats getting better, GL with the epic gym battles.

wtf thong?

Yeah I think I am going to start 5/3/1 Monday since I would be doing squats on Friday next week which gives almost an entire week longer than the dr reccomended

And yeah, thong was

have u considered starting with lighter movements like leg presses or (to go easier) thigh extensions and hamstring curls to test it out before getting into squats?

Been doing light leg work like squats with just the bar/body weight as well as light leg press

Im not sure if it is soreness I am feeling since I have not been lifting on it for roughly 4 weeks, or if it is still injured...since my right leg is sore in roughly the same place as left is where I had torn the muscle...im leaning towards stiffness/soreness

at some point you'll just take the plunge but i tend to say that to err on the side of caution is pro, and then i do the exact opposite in my own training. i just hope the leg is healthy and that you can get back to having more fun in the gym. injuries suck balls.

Gonna start 5/3/1 tomorrow, squats are friday so we will see.

If I feel anything bad I will go to the Dr most likely and get it looked at more closely and possibly go get PT for it or whatever it might need so I can get back to serious lifting...

Had all intentions of starting 5/3/1 today and while I did do the workout for today I am scheduling a dr appt for my leg since somethings still not right and want to figure this shit out before I hurt something accidently

Will stick with upper body lifts it seems

that may turn out to be a wise move, and if it's just soreness and muscular stuff you'll be back in form soon the main thing is that if there's no real strutural damage, it's just a brief setback.

Well its less swollen, and does not hurt constantly only on certain movements/pressure on the foot.

I am guessing I will end up getting an MRI from the Dr and possibly actual PT, but yeah hoping for the best

Back to upper body this morning, routine kinda was meh since I had intended to do 5/3/1 and certain assistance to go with it and since im going to dr friday I just improvised today...

Got fat calipers tho and supposedly my LBM is around 188-197 depending on measures/etc

Leg update: Went to Dr, waiting to find out when I am going for an MRI. Said it might be tendon/ligament damage since if it was just a slight tear it should of healed itself by now with not doing leg work. Once I get MRI I should know for sure...yay...

GL with this, hopefully it's just muscle stuff and not something involving tendons or ligaments ofc. even if it's something more srs hopefully it will bugger off soon. in a way of there's just a fracture it's better news in terms of recovery (and recovery time) in most cases.

my own leg update is more positive. looks like i've adeed 1-2 inches on my vert after a couple weeks. that's qucik b/c often the first 1-2 weeks = null or negative vert and then things pick up with training. week 1 felt like -vert but it's +vert now for sure.

Insurance denied my MRI, so gotta hope that when the Dr calls them they can get it reversed and let me get it done or else

Still waiting on MRI since I had Xrays done tuesday so the insurance might approve the MRI for today/tomorrow

Still been doing upper body work wishing I could dead/squat

MRI authorized, now just need to get it and hope that any news is better than it hurting still and not knowing the reason why

I swear if it comes back that I need to rest it more or something imma be p upset

Fucking have to wait until Tuesday, what the shit is this

Could be an office fail, no reason why they'd dodge results

No I mean yesterday I was told I was scheduled to get my MRI today but they never gave me a time. Called me yesterday afternoon to say since I had no auth # I couldnt get it today. They call me this morning and I get the auth # at like 10am, and now I have to wait until Tuesday to get the MRI when I supposedly had an appt for today last night.

Whole things pissing me off but I just want to get to the bottom of this

Walking around boston all day def did not help the leg situation.

Also I think I am going to focus more on cutting weight than lifting in the short term due to having not been able to lift legs and depending on the MRI tuesday I donno

I think I will keep lifting ofc but increase cardio afterwards once I can and cut the meals down to like prolly 4 a day (5:45, 9-10am, 1-3pm, depending on when class gets out around 7-9pm or days I dont have class 6pm then some cottage cheese before bed)

just take care not to aggrevate any injry through cardio if you're cutting weight gl with it ofc

Yeah gonna wait for the MRI to see if I can start doing work more, cutting diet will help too ofc

Current diet is this

5:45-6am - Heaping scoop of protein, banana, heaping 1/2 cup oatmeal, 1cup milk blended in shake
9am - same as above
12 - chicken breast, brown rice, sometimes green beans
3 - same as morning
5-6p (8-9 school day)- same as noon

Times are approx ofc but usually roughly around those times. I think I might move 9am to like 10, 12 to 1-2 and then have dinner/cottage cheese before bed

Unless anyone has other recommendations for a diet to purely lose weight?

that would depend on activity, weight and calorie consumption but in general 3500 calories = 1 pound of body fat. i can help you define how many calories you burn in a day. the basic idea is to take your weight in pounds and multiply it by ten (calories) to get your daily "requirement"; but from there your activity level can make a huge difference in how many calories you will need.

for example, one of my clients is about 150 pounds, so she needs about 1500 base calories; however, her activity and exercise levels are high enough that she needs about 2000-2500 calories minimum per day. usually more.

ask John about ECA stacks. i don't like them but they burn calories several times faster than regular exercise alone. foods like hot peppers and red grape seeds and drinks such as green tea get your metabolism going; you can check out what foods and drinks help burn calories online. when i played hockey in highschool i'd often lose 7-8 pounds on a tournament day only to put it back on that night (in fluids). if you plan to drop weight, make sure that you do it in a way that gets your body the nutrition it needs. in general, to lose weight, a lot of people should actually eat MORE but increase their intensity in the gym. that way you're getting fuel to get the work done

it's a complicated matter. in average, "safe" weight loss is at a rate of no more than 2 pounds per week.

This post has been edited by RewtheBrave on Sun - Mar 21 2010 - 13:15:15

note: normally, oatmeal and brown rice aren't considered great weight loss foods btw, although both provide useful energy required to do work. sames goes for milk and cottage cheese; switching to skim milk would help you lower your caloric intake. dorian yates (a 6ish-time mr olympia) ate oatmeal for breakfast everyday and he ended up being pretty ripped. so it's not like oatmeal will make you fat.

Current weight: 280
LBM : 195-200 (measured with calipers I think I did it right and a few times)

I lift M T Th F currently just upper body since I cant do legs and have not done cardio in 6 weeks roughly

Im keeping my 1 or 2% milk and the cottage cheese is just for protein overnight, although I can live without that

I figure if I lower cal's to between 2-2300 roughly I should lose weight and since im severly overweight still I think its 3-4 allowed a week till a certain point then it drops down to 2 I think

yeah gradual caloric reduction is important for long-term results. there is a fine science to everything but the main thing is to make sure you keep your energy high, your workout intensity on the increase, and to keep bad stuff out of your diet so that the gradually descreased caloric intake required for weight loss is met with nutritional gains.

basically 50% of what you get out of any workout is diet, and from there diet has still greater effects on overall progress and development in the long-term. one way to get cardio without legs is to do circuit work with your upper body; swimming could be a great low impact option but you should be 100% you're okay to swim with a DR before entering the water, since drowning is a legit concern (especially if the injury somehow gets worse in the water). biking is (sort of) low impact but it requires a fair bit of pushing and movement if you go hard. a lot of my own non-basketball cardio is done through 5 mile sprint intervals on an exercise bike, and i can usally work through any muscle soreness.

let's hope the leg check-up goes well for you

Got MRI, should hear back by sometime tomorrow about it

The technician said that from where it hurts it is possible I busted a tendon and its now in that general area but

Still awaiting results of MRI fingers crossed for today

Did today/tomorrows lifting today since I have to go back to NJ and wont be able to go to gym tomorrow morning

Tried to hit 405 on shrugs with straps and got 3 partials, and grips getting better on db rows with the 100's, I can get to 12-15 before grip fails now

Alright so MRI showed no torn tendon/ligaments/muscles so I am gonna go with I'm just sore/ache from nonuse and work lightly back in next week and then begin actual liftng the week after.

Going to use foam roller on the area as well as extra stretching and light work.

On a downward note if it hurts a lot then imma have to see an orthopedist or something I'd rather not do.

it seems to belong here

lolwut

Did some light leg stuff today, seated calf raises, light squats (bar, 95, 135) for 2 sets of 10 each, rode bike for 10 mins

feel alittle sore but shouldnt be that bad later most likely, leg feels fine atm

Hamstrings a tad sore today but nothing with leg in terms of pain from lifting

Should I do a light week with deads/squats added in this week or just start program this week? Not sure and input is welcome ofc

Did Mil press and incline bench today with some stretching and 15mins biking

Gonna do light week and then begin 5/3/1 next week and start a new topic

Weight this mornin = 278

dan how much was your heaviest weight?
mine 231 couple months after i quit smoking, now i'm at 221

My heaviest bodyweight? Last jan-feb I was up to around 335-340 and am currently at around 278

wow amazing, obviously you doing it right

True I guess, hoping to get to 250 by June and then go from there...now that I am back to doing cardio and a full routine starting next week I should be good to go

i want to lose 20-25 lbs until summer, but things slowed down somehow
i mean i do mostly cardio atm and quite regularly, but my weight slowed down 220, couple pounds down, couple up
i guess i must change my diet

I am currently working on sticking with a diet and its been helping. And quitting smoking for good in September usually you gain weight but I have lost so I think I am ok

Doing everything slow and steady, and according to some calculations and such with BF %'s when I am at 15% BF I should probably weigh around 225-230 which seems alittle weird but if I get to that point I would be more than happy

Deadlifted today
135x10
225x10
315x5
225x10

Feel fine so far so hoping friday goes well with squats.

Also did db rows, 70x20 85x15 110x8 (grip failed around #6 but regripped for 7 and 8 on each side)
Shrugs 135x10 225x10 315x10(S)

15mins biking

good to hear the legs seem to be be semi-ok, gl with the squats

the extra 'be' is because i hurried my typing

Imo, you should do more warmups maybe something easy like 9x110 and as the weights go up lower the reps.