Food today
4:00 AM
4 oz beef
6:30 AM
2 hard boiled eggs
10:00 AM
4 eggs
2 oz cheese
2:00 PM
4 slices turkey bacon
6:00 PM
6 oz chicken
2 cups romaine
9:00 PM
2 scoops muscle milk
Totals
Calories: 1557
Fat: 77.7
Carbs: 12.5
Protein: 180.3
Went for a five mile run, great times. Weighed in at 232 on the nose today. Hell yeah.
Hey everyone, I am off to NY for vacation.
I hit 229 on the Scales Friday morning. Things are going very well!
See you in a week T-Nation.
Cheers
Dan
Back from New York. Best vacation I’ve had to date. I ate a lot. I walked a lot. I had an amazing time. Used a push up pro, ab wheel, and did band work each day, so I’m jacked as ever (not). So tomorrow means back to work and back to the grindstone. Time to get the ball rolling again! Here we go…
Here’s the workout from yesterday. It wasn’t much but I am sore after a week off. Suck!
Core warm-up.
Swiss ball single arm DB presses
45 x 10
45 x 10
45 x 10
Hang cleans
135 x 6
135 x 6
155 x 5
Standing BB press
135 x 5 <–aggravated my right front delt a bit, so I dropped the weight
95 x 12
95 x 12
Behind the back shrugs (smith machine)
90 x 15
90 x 15
90 x 15
Food from today…
10:00 AM
2 scoops muscle milk
1:00 PM
8 oz beef
4:00 PM
2 cups broccoli
255 grams chicken
7:00 PM
2 scoops muscle milk
Totals
Totals
Calories: 1734
Fat: 79.4
Carbs: 12.0
Protein: 194.6
Today’s workouts + food. I wonder if anyone but me reads this stuff.
Squat
135 x 10
185 x 10
225 x 8
225 x 8
225 x 8
135 x 10
Leg extensions
150 x 10
150 x 10
150 x 10
Power clean - before you are critical about the low weight, I would like to point out that this is a new exercise for me and today was more about learning technique than throwing weight around.
95 x 5
95 x 5
95 x 5
135 x 5
Single-leg hamstring curl
60 x 10
60 x 10
60 x 10
Hack squat
90 x 10
110 x 10
110 x 10
Seated calf raises
90 x 20
90 x 20
90 x 20
90 x 20
90 x 20
4:00 AM
3 oz beef
6:30 AM
2 hard boiled eggs
9:00 AM
4 egg omelet
1 oz cheese
12:00 PM
2 scoops muscle milk
3:15 PM
2 scoops muscle milk
6:30 PM
12 oz beef
1 cup broccoli
6 shrimp
9:30 PM
2 scoops muscle milk
Totals
Calories: 2182
Fat: 98.6
Carbs: 22.9
Protein: 251.0
Hey guys. First post in about a month. So the training has shifted significantly as the fall rugby season looms. Training has been more focused on running and fitness.
In order to not be completely drained all the time, my diet has changed as well. I focus each meal around protein but I also have been consuming healthy carbs (oats, quinoa, whole grains). I’ll start posting the my meals again to be more accountable.
I have maintained body weight between 232 and 235 for the past month so there has not been a significant increase in weight.
Here’s my food for today…
4:00 AM
2 scoops muscle milk
6:30 AM
1 oz almonds
9:30 AM
4 eggs
12:30 PM
4 oz tuna
1 cup broccoli
4:15 PM
2 scoops muscle milk
7:00 PM
255 g chicken
2 cups broccoli
9:30 PM
2 scoops muscle milk
Totals
Calories:2417
Fat: 122.1
Carbs: 22
Protein: 238.2
Today I did some legs and some upper body stuff. Trying to get in a new routine with school starting up again…
3 mile bike ride to the gym.
Bench press
135 x 10
135 x 10
155 x 10
185 x 5
185 x 5
Leg extensions to warm up
90 x 20
90 x 20
90 x 20
Squat
135 x 10
185 x 10
225 x 8
225 x 8
275 x 4
Leg curls
100 x 10
120 x 10
150 x 10
Hack squat
90 x 10
140 x 10
190 x 4 followed by
140 x 4
Lunges
15 x 10 each leg
15 x 10 each leg
15 x 10 each leg
Leg extensions, the only rest is changing the weight.
130 x 10
150 x 10
210 x 2
90 x 20
3 mile bike ride home.
I’m back from the dead folks!
Here’s today’s workout…
Ab warm up consisting of crunches and reverse crunches.
1-Hang Clean
95 x 10
115 x 8
135 x 6
145 x 5
2-Back squat
185 x 10
225 x 6
225 x 8
225 x 10
3-DB bench
60 x 10
65 x 10
70 x 10
70 x 6
4a-Single leg hamstring curl
60 x 10 each leg
60 x 10 each leg
60 x 10 each leg
60 x 10 each leg
4b-DB upright row
70 x 10 each arm
70 x 10 each arm
70 x 10 each arm
70 x 10 each arm
Quick session last night…
Two mile run
Thirty seconds of rest between sets
Standing military
45 x 20
95 x 12
95 x 12
115 x 10
115 x 8
Deadlift
135 x 10
225 x 10
275 x 5
325 x 3
225 x 10
DB chest flies
30 x 10
40 x 10
40 x 10
45 x 10
I’ll probably do the run after the lifting in the future.
I am starting to get back into it and really focusing on improving my weak bench and squat.
1-BB bench
135 x 10
155 x 10
185 x 8
205 x 5
205 x 5
205 x 5
2-Back squat
135 x 10
225 x 8
275 x 5
325 x 1 failed on second.
325 x 1 failed on second.
3a-Good mornings
135 x 12
135 x 12
135 x 12
135 x 12
3b-Behind the back shrugs (smith machine)
90 x 15
90 x 15
90 x 15
90 x 15
4-BB curl to press
85 x 8
85 x 8
85 x 7
85 x 7
5-BB front raise
45 x 10
45 x 10
45 x 10
Well, I am out of commission for a while. Had a pretty good day on October 3rd. Dislocated my ankle and broke my leg at my rugby match. So that’s awesome. See you guys in a few weeks. =\
And if you’re interested, here’s the X-ray. I will say that I believe with that leg, I could have gotten out of my shackles in Saw.
Just had my two week post-operation appointment. I found out I am healing particularly well and I will have this cast off in 3 weeks and I can begin physical therapy the regain mobility of my ankle; although it will still be non-weight bearing for some time.
Just checking in. My cast comes off in 8 days which is great news. I can start some physical therapy then and hopefully regain some range of motion. If anyone has had a similar injury, what should I expect long-term once I start lifting again?
T-Nation, greetings once again. I have had my cast off a couple weeks ago now. I am crutching around reasonably well and I can even support 20-25 pounds on it. I have surgery again December 28th to remove two screws and then I can supposedly walk on it again. My range of motion is improving considerably but it is still very limited. Talk to you guys again soon! Additionally, I am starting to keep track of what I am eating again. Also, I can ride a stationary bike so that is so sweet!
Good luck with your op. Hope you’re able to get back on track.
So I am back everyone. My operation went well and my ankle is healing nicely. I am able to be active again. I’ve recently began running again, which is wonderful because my weight is about back to where it started. I’ve been back in the gym able to do upper body exercises and have gotten back to doing leg exercises. I haven’t retested my bench max in ages, but the most I’ve done in a workout is 305 a couple of weeks ago. I’m trying to get my nutrition back in check so I can get back down to a more reasonable weight. I’m shooting for 220ish. So I have about 40 pounds to lose. I’ll begin posting my training again. I’ve been doing two power days a week shooting for 6-8 reps per set and two days where I shoot for 12-15 reps per set. Talk to you guys soon!
I hadn’t realized I’ve been so lazy as to not post for like 8 months. I am sorry! Not that anyone reads this anyway. So since my last post, I’ve gotten down to 220, separated my right shoulder doing the rugby thing (we won our league and bowed out to Green Bay on November 6th in the playoffs). Shoulder is healed finally, this is my third week back in the gym, and it is time to go back to work! My diet is cleaned up, I’ve just shifted from low carb (when I wasn’t lifting or doing much because of my shoulder) to include between 100-130 carbs depending on a lift day or a non-lift day, <275 grams of protein, and 60 grams of fat. I look forward to hearing some feedback from you folks as I continue to improve my body composition, strength, and overall athleticism.
Goodnight.
Dan