Did a leg day for the first time in a while, and my ass feels fine! Mostly. No pain squatting, was pretty sore last night though at the fracture point. I may need to hold off a few more weeks on these, I should be able to do chest/back stuff though (like a good bro).
Diet has been perfect the past 2 days and feeling great because of it, hopefully I can keep this momentum going through Philly. Weighed in this morning with a hoodie and shorts on and was 238. That's not THAT bad, but yeah, probably a good 5lbs I put on this month, scary. I figure with a week of clean eating I'll be at 233, but that will be minimal water retention.
I don't think I'm going to track my food any more, I'll just make reference if it's anything bad. 2 workout logs though, pretty weak let me see if I remember them correctly I didn't have them written down
Friday
(Week 2 Workout 3)
Bench press
Bar x 45
135 x 8 (lol, holy shit this was heavy)
155 x 5
185 x 5
195 x 3
195 x 1, x F (WTF????)
185 x 3
Incline dumbell press
60 x 7
55 x 8
55 x 6
55 x 4
Military press
85 x 7
75 x 7
75 x 6
Skull crushers
60 x 10 x 3
Ab char
80 x 10 x 3
40 minutes elliptical
=============================
Monday
(Week 1 Workout 1)
Squats
Bar x 5
135 x 5
185 x 5
225 x 4
225 x 3
225 x 3
These felt really heavy, squats always take a while to get used to after time off I find. Just really pleased with no pain.
SLSB Deadlifts:
155 x 10 x 3 (went light on these)
Bent over rows
175 x 6
175 x 6
175 x 4
175 x 4
getting weak sux
Ezbar curlz
70 x 8 x 3
Calf raises x whatever
20 minutes elliptical
Tuesday, November 30, 2010
Monday, November 29, 2010
Day 000: Reboot
Back to the grind, started yesterday. My ass is healed enough to do everything except squat and deadlift (which sucks, but whatever). I did a chest day Friday that went reasonably well. I lost a good amount of strength but will hopefully pick it back up in short order. You know it's a bad sign when you're warming up with 135 and it feels like 200. More importantly though I think I'm finally ready to stick with this diet.
I've been basically eating like shit since the spring, and I've maintained the same weight throughout. The lowest I got was 229 in March which was right before a doctor's appointment (maybe I should just go see my doc every couple of weeks and eat the co-pay, that'd make accountability easy). Once I hurt my tailbone I stopped exercising and somehow managed to bump up the eating and drinking, if that was even possible. I stepped on the scale and saw 243, this scared the shit out of me. I know 10lbs of it is bloat, and I'm probably only 5lbs heavier than my low, but still, it's bad. I've noticed negative changes in my physique. I think realistically I've lost like 5lbs of lean mass and put on 10lbs of fat in the past few months. My jeans are even fitting tighter, I was like, a solid 36" waist, now I'm a 36" waist with a muffin top :(
I've been going out way too often. My credit card statement is hilarious actually, so not only am I getting fat I'm hemorrhaging money at the same time. As much as getting fat sucks I understand that the worst of it is over and it's in my power to be in better shape each week from here on out, and that's really exciting.
I took some progress pics at the start of the blog that I don't think I ever posted, I wish I looked this good now, I have a toga party Friday!
I've been basically eating like shit since the spring, and I've maintained the same weight throughout. The lowest I got was 229 in March which was right before a doctor's appointment (maybe I should just go see my doc every couple of weeks and eat the co-pay, that'd make accountability easy). Once I hurt my tailbone I stopped exercising and somehow managed to bump up the eating and drinking, if that was even possible. I stepped on the scale and saw 243, this scared the shit out of me. I know 10lbs of it is bloat, and I'm probably only 5lbs heavier than my low, but still, it's bad. I've noticed negative changes in my physique. I think realistically I've lost like 5lbs of lean mass and put on 10lbs of fat in the past few months. My jeans are even fitting tighter, I was like, a solid 36" waist, now I'm a 36" waist with a muffin top :(
I've been going out way too often. My credit card statement is hilarious actually, so not only am I getting fat I'm hemorrhaging money at the same time. As much as getting fat sucks I understand that the worst of it is over and it's in my power to be in better shape each week from here on out, and that's really exciting.
I took some progress pics at the start of the blog that I don't think I ever posted, I wish I looked this good now, I have a toga party Friday!
Wednesday, November 10, 2010
Ouch!!!
Bad news SaF fans. My ass is broken, more accurately, my coccyx, or, tailbone. I had 1 or 2 drinks at a Halloween party and decided to stay over, just to be safe. I somehow managed to fall out of bed and land square on bone from about 3 feet up, yeah. 10 days later it's still impossible to sit on at certain angles. I tried doing some light squats, absolutely impossible. Did some very light goblet squats a few days later, same deal, not unbearable pain during, but lots of ache immediately afterward.
I tried some light benching yesterday, just to feel out potential exercises I can still do, that's also a no go, too much driving the ass into the bench. I talked to Pat, the amazing PT guy who trains at my gym who was a huge help when I hurt my wrist and he said for a fracture it will heal in 4-6 weeks, but there will still be some pain after that. Bummer. Could be worse though, I was doing some googling and people were saying 12-15 months (seriously?).
So for the first time in almost 2 years I'm looking at an extended period without resistance training, le gasp. I'm going to do as much cardio as possible though, which based on the past week looks good as far as not hurting the bone. It's going to be essential that I really tighten up on my diet now. The eating like a fat kid and maintaining thing was fine over the summer, that's because I was working out or running 5 days a week.
I'm going to try and develop some kind of workout routine that I can do without pain while I heal. I'm thinking pushups (ugh), pullups... that's about it, honestly :( I can't really do anything seated and I think most pull exercises where hamstrings/glutes are activated will kill me.
There you have it. Sucks, but what can you do. I just hope I don't balloon back up or lose too much strength, I've come so far but still have a long ways to go!
I tried some light benching yesterday, just to feel out potential exercises I can still do, that's also a no go, too much driving the ass into the bench. I talked to Pat, the amazing PT guy who trains at my gym who was a huge help when I hurt my wrist and he said for a fracture it will heal in 4-6 weeks, but there will still be some pain after that. Bummer. Could be worse though, I was doing some googling and people were saying 12-15 months (seriously?).
So for the first time in almost 2 years I'm looking at an extended period without resistance training, le gasp. I'm going to do as much cardio as possible though, which based on the past week looks good as far as not hurting the bone. It's going to be essential that I really tighten up on my diet now. The eating like a fat kid and maintaining thing was fine over the summer, that's because I was working out or running 5 days a week.
I'm going to try and develop some kind of workout routine that I can do without pain while I heal. I'm thinking pushups (ugh), pullups... that's about it, honestly :( I can't really do anything seated and I think most pull exercises where hamstrings/glutes are activated will kill me.
There you have it. Sucks, but what can you do. I just hope I don't balloon back up or lose too much strength, I've come so far but still have a long ways to go!
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