Starting week 8 down 10 lbs in fat and thats after carb loading all weekend I don’t feel that Ive lost much in lean body mass most of the inches are coming off my belly and thigh area. I’ll post some new stats after week 8.
Excellent progress, stick with it.
3/24 back at it starting week 9 Dead lift
225x10 275x10 315x10
lunges 3 sets of 10 70lbs.
donkey calves 3 sets 10 90lbs
feeling great on the diet I was a little sluggish over the weekend I over did it on the carb loading felt great for leg day.
Today is chest and tri. I’ll have more later.
3/25 was chest and tri day incline bench 3 sets of ten 155,175,195 incline db flys 50s55s60s for 10 30 dips skull crushers 75lb ez curl bar and cable tri ext to failure.
Today was core work and wind sprints
My typical ab routine consits of crunches and bridging exercises along with leg raises.
3-27 Back and bi day/ I hit y back pretty hard today bent over rows BB 4 sets 12/10/10/6
lat/cable rows pull overs single arm DB rows rear delt flys I am having tendon issues with my left bi/forearm area I usually try to train around it Its getting to be a pain in the ass. anyway I’m feeling it today. Today is shoulders and abs.BB press shrugs upright rows side raises/ for abs I usually do crunches s and leg raises.
BTW has anyone had any luck with tendon surgery. At this point I’m considering having it done and taking the down time to recover.
Week 10!! So Far so good The diet during the week is Very easy to Dial in I dont miss the carbs at all anymore. When carb loading on the weekend I find it easy to overdue. I try to keep my calories in controll but I find myself in restaurants quite a bit. Today was chest and tri
Flat bench 175/10 225/10 275/6 315/3
FLYS 45’S/10 50’S/10 55’S/10 60’S/8
DIPS 3 SETS 10 25LBS. BELT FOR 8
TRI CABLE EXT 3 SETS 10 90LBS
Week 11 back at it 4/7 leg day started with dead lift 5x5 225,315,405,415
lunges 3 sets of 10 40#DB then abs Tues off had to go see the Doc he suspects my left bi is partially torn.
4/9 chest tri day incline bench 3sets of 10 135,185,225 incline flys 3 sets of 10 40#db’s 30 dips flat bench 3x10 135 lbs wide grip over throat.tri cable ext to failure.
Today is back and bi day. we’ll have to see how it all works out. I’m getting an MRI for my left arm to see what damage is there and figure out the best recovery solution. I’m still having trouble with an old injury
Nice work Book, hope the arm isn’t damaged. Been there, done that, it’s sux. Good Luck.
4-14 leg day started with squats 155x10/225x10/245x10/all ass to grass
then 315x8 I was smoked lunges 3 sets of 10 40# DB’s followed by ab work on the floor . Body fat still seems to be dropping nicely.My clothes are getting fairly loose. I should be where I want by June another 12 weeks to go.
Today is chest and tri day I usually do incline work and dips every other week. I’m going to see the orthopedic surgeon today about the MRI. I still have allot of pain, and weakness in my left bi. The doc Says it looks like it’s torn. I’ll have to see what can be done. I have been dealing with this since Sept 07.
Daddy Z… What did you do for yours any Any surgery or just Ice rest and PT?
Well after 3 months of pt and allot of work I’m finally getting back to a solid routine. I haven’t posted for a while obviously.I try to catch a glimps of what’s going on when I can.
My routine has changed drastically I’ve managed to maintain, and My strength in the left bi is coming back. There is allot of scar tissue the Graston therapy seems to help. more to come later