12/25/11
Figured I’d just throw in a merry christmas post in here so MERRY CHRISTMAS!
12/25/11
What a great day, good food, family, and friends. Stuff I got includes a SSB bar, texas power bar, proloc collars, micro mini bands, mini bands, light bands, and some other stuff. But most importantly… Skyrim. So now I’ve really got something to do the next couple days until I can lift again lmao.
[quote]PlainPat wrote:
12/25/11
What a great day, good food, family, and friends. Stuff I got includes a SSB bar, texas power bar, proloc collars, micro mini bands, mini bands, light bands, and some other stuff. But most importantly… Skyrim. So now I’ve really got something to do the next couple days until I can lift again lmao.[/quote]
I’m scared to buy Skyrim for fear that I won’t be able to stop playing.
[quote]spar4tee wrote:
[quote]PlainPat wrote:
12/25/11
What a great day, good food, family, and friends. Stuff I got includes a SSB bar, texas power bar, proloc collars, micro mini bands, mini bands, light bands, and some other stuff. But most importantly… Skyrim. So now I’ve really got something to do the next couple days until I can lift again lmao.[/quote]
I’m scared to buy Skyrim for fear that I won’t be able to stop playing.[/quote]
I think I should say that I got home at 10pm last night and by 3pm today I had 11 hours played… 10-4 and 9-2 LOL. Its fucking addicting as hell, I’d definitely recommend it but you might want to clear up a couple month’s worth of weekends for it.
[quote]PlainPat wrote:
[quote]spar4tee wrote:
[quote]PlainPat wrote:
12/25/11
What a great day, good food, family, and friends. Stuff I got includes a SSB bar, texas power bar, proloc collars, micro mini bands, mini bands, light bands, and some other stuff. But most importantly… Skyrim. So now I’ve really got something to do the next couple days until I can lift again lmao.[/quote]
I’m scared to buy Skyrim for fear that I won’t be able to stop playing.[/quote]
I think I should say that I got home at 10pm last night and by 3pm today I had 11 hours played… 10-4 and 9-2 LOL. Its fucking addicting as hell, I’d definitely recommend it but you might want to clear up a couple month’s worth of weekends for it.[/quote]
I probably watched literally 100+ hours of gameplay in the common room since it came out.
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
[quote]PlainPat wrote:
12/25/11
What a great day, good food, family, and friends. Stuff I got includes a SSB bar, texas power bar, proloc collars, micro mini bands, mini bands, light bands, and some other stuff. But most importantly… Skyrim. So now I’ve really got something to do the next couple days until I can lift again lmao.[/quote]
I’m scared to buy Skyrim for fear that I won’t be able to stop playing.[/quote]
I think I should say that I got home at 10pm last night and by 3pm today I had 11 hours played… 10-4 and 9-2 LOL. Its fucking addicting as hell, I’d definitely recommend it but you might want to clear up a couple month’s worth of weekends for it.[/quote]
I probably watched literally 100+ hours of gameplay in the common room since it came out.[/quote]
Alright now its the next day and I’ve got 17hrs… lol this is bad. So good but so bad.
12/27/11
Just holding out these last couple days to be cleared.
12/28/11
Feeling good today the team won a match one more day till clearance. The day im cleared i will do a small DE workout with 12 sets of both squats and bench just to get in the groove then an accumulwtion block starting monday.
12/29/11
Hopefully cleared tomorrow, can’t wait to get back lifting I’ve been feeling like shit lately knowing I haven’t/can’t do anything.
12/30/11
Small win in terms of clearance. I have to go to a concussion specialist to get fully cleared again because of the number of concussions but I’m allowed to do DE and RE work. Starting out slow, will add in RE work as time goes on to make sure I’m ok.
DE Lower
-Squat @50% onto 12"
45 x 2sets x 5reps
65x5
80x3
100x2
115 x 20sets x 2 reps in 12:56
-Sumo Deadlifts @50%
95 x 2sets x 3reps
115x2
145 x 20sets x 1rep in 8:12
Felt good about my times and will either add weight or beat my time next go around. Also looking to add in RE work here next time. DE Upper tomorrow.
12/31/11
DE Upper
-Bench
45x2x5
55x5
65x3
75 x 20sets x 3reps in 12:32
-Pushdowns
10x20
25x35,25
-Low Inc. DB Bench
20x20
35x20,14,9,9,8
-Lat Pulldowns
50x20
75x20,15,15,10
Hauled ass on benching and felt mad good today. Probably doing ME lower monday, fuck the doctors. Eventually I’m going to have to test it myself to see if I’m OK so might as well just do it. Oh, and pumps galore with RE work today.
12/31/11
So its been about 12 hours since my workout and I’m already sore. Foam rolling like a madman and hitting up the tennis ball should help. Prowler work/recovery tomorrow. Happy new years all.
I must feel good to be back at teh waitez
[quote]spar4tee wrote:
I must feel good to be back at teh waitez[/quote]
Oh you knowz it doez.
1/1/12
XXXtra Recovery Workout
-Bench SS Band Pullaparts SS Shoulder Dislocates
(45x10/Blue-NonEliteFTSx10/Broomx5)x3
-Box Squat onto 12"
45x3x10
-Plate Flies focusing on stretch
5x20
-100 cals burnt walking on a treadmill @4.0 0% incline
Needed this today, felt so sore in my abductors and chest/tri’s/lats. ME Lower tomorrow and the start of my accumulation block.
Where’s your weight at now?
[quote]spar4tee wrote:
Where’s your weight at now?[/quote]
157 as of 1/1/12. Didn’t outline this in my update but yeah. LOL those 10 days 100% off killed me I gained like 10lbs. Although I’m sure a bit of that was bloat considering I had 2 baked potatoes and a 20oz steak the night before.
I’m actively working on developing a new diet plan to be able to add some serious weight. Obviously its not all gonna be muscle but I’m ok with that. This is the plan I have so far:
M1: 1 cup oats, 2 scoops whey, 2 tlbs PB, 3 eggs 950cals
M2: 1/2 cup almonds 360cals
M3: 9oz chicken, 1 scoops whey, 1/2 cup almonds, 1 cup oats 1105 cals
M4 Pre-Workout: 2 Tlbs PB on bread 300ish cals depending on type of bread
M5 Post: 1 scoops whey, candy/oats bar whatever sugar I want 310cals usually
M6: Dinner with family whatever probably 8-1k cals
Total cals: An average of 3800-4100 cals a day
With this kind of diet I’m obviously getting a shit ton of good carbs, fats, and proteins. Plus its actually manageable with school and all.
[quote]PlainPat wrote:
[quote]spar4tee wrote:
Where’s your weight at now?[/quote]
157 as of 1/1/12. Didn’t outline this in my update but yeah. LOL those 10 days 100% off killed me I gained like 10lbs. Although I’m sure a bit of that was bloat considering I had 2 baked potatoes and a 20oz steak the night before.
I’m actively working on developing a new diet plan to be able to add some serious weight. Obviously its not all gonna be muscle but I’m ok with that. This is the plan I have so far:
M1: 1 cup oats, 2 scoops whey, 2 tlbs PB, 3 eggs 950cals
M2: 1/2 cup almonds 360cals
M3: 9oz chicken, 1 scoops whey, 1/2 cup almonds, 1 cup oats 1105 cals
M4 Pre-Workout: 2 Tlbs PB on bread 300ish cals depending on type of bread
M5 Post: 1 scoops whey, candy/oats bar whatever sugar I want 310cals usually
M6: Dinner with family whatever probably 8-1k cals
Total cals: An average of 3800-4100 cals a day
With this kind of diet I’m obviously getting a shit ton of good carbs, fats, and proteins. Plus its actually manageable with school and all. [/quote]
look at this way … you’re more than halfway to your goal
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
Where’s your weight at now?[/quote]
157 as of 1/1/12. Didn’t outline this in my update but yeah. LOL those 10 days 100% off killed me I gained like 10lbs. Although I’m sure a bit of that was bloat considering I had 2 baked potatoes and a 20oz steak the night before.
I’m actively working on developing a new diet plan to be able to add some serious weight. Obviously its not all gonna be muscle but I’m ok with that. This is the plan I have so far:
M1: 1 cup oats, 2 scoops whey, 2 tlbs PB, 3 eggs 950cals
M2: 1/2 cup almonds 360cals
M3: 9oz chicken, 1 scoops whey, 1/2 cup almonds, 1 cup oats 1105 cals
M4 Pre-Workout: 2 Tlbs PB on bread 300ish cals depending on type of bread
M5 Post: 1 scoops whey, candy/oats bar whatever sugar I want 310cals usually
M6: Dinner with family whatever probably 8-1k cals
Total cals: An average of 3800-4100 cals a day
With this kind of diet I’m obviously getting a shit ton of good carbs, fats, and proteins. Plus its actually manageable with school and all. [/quote]
look at this way … you’re more than halfway to your goal[/quote]
True shit man. I just gotta remember, its leverage not fat.
1/2/12
Accumulation Block Week 1
ME Lower
-SSB Squat onto 12" 3RM w/ Elbow assistance at bottom of movement
80x2x5
100x5
120x5
140x3
160x3 Add Belt
170x3
180x3 Hard
190x3 w/ Elbows added Easy
200x3 Easy
210x3 Easy
220x2 Lost concentration
220x3 Got back into it
230x3 Easy
240x3 Took a bit to get going and unrack but +25lb PR for any weight thats been on my back. Win. 250x3 Next week.
-DB Rdl
25x20
55x20,15,15,10
-Band GM’s
Lightx30,30,40
-Pulldown Abs
20x20
30x40,20
Good session. So proud of those SSB Squats with elbows. Felt them really mimicking a deadlift.
1/3/11
Pushed forward ME upper a day due to wrestling commitments and a concussion specialist appointment tomorrow.
ME Upper
-Floor Press Pinky on Rings 3RM
45x2x5
65x5
75x5
85x5
95x5
105x5
115x3
125x3
135x3 (Hard)
140x2 PR (Probably should’ve just taken the 135 as a success but this was a PR for benching even so I’ll take it. 145 -150x3 next week.)
-Floor Rolling DB Extensions SS w/ choked mini band pushdownsx20 after each set
15x10
20x15,15,15,15 (Like this exercise, keeping the weight but going up reps next time)
-DB Front Raise
10x10
20x10
15x20,15,15 (Next time around just going for 10 and trying to get a huge pump because I felt like I didn’t do that this time.)
-Bent DB Rows
30x12
60x20,15,15,10 (Keep the weight, up the reps)
Good workout, nice PR. Since my floor press is better than my bench I’m assuming I’m weaker off the chest, which means plenty of DB pressing and low pin lockouts/1 boards. Recovery/XXXtra workouts next 2 days then DE Lower friday.