took anther dose of Senokot last night and woke up this morning at 192.5 went back to sleep after using the bathroom and woke back up at 12:30 at 192. going to start with the sweat shop at 3:30 or so and will update then. starting to feel hungry for sure. been chewing sugar free gum and sugar free altoids.
I made it to 186 and stopped. That would have been good enough for a ameture fight. I started at 4 and thought two hours was going to be enough time it was not. I need three to get to 186 and would have needed another 30 minutes to get to 185. I know I could have made it but I had to work at 11 so I stopped and rehydrated so I could feel ok at work.
More to follow on the post weight cut diet and results
Body weight upon waking 195. Unfortunately training got canceled today so I can’t go test myself
Ok so post cut I rehydrated with 60 oz of water and pedilite mixture. drank that in the first hour and a half. had a biscuit and then after my belly started feeling better had some turkey burger and refried beans with tortilla’s. let that settle and then had 3 granola bars, 2 peices of pumpkin pie, a 12 in cheese steak sub and a large diet mt dew.
bench press today
barx10x3
95x8
135x5
155x3
180x3
200x5
210x1
220x1
230x1
super set 5x10
mil press 85
wide grip pull downs 100
tricep ext 40x50
bicep curls 40x50
chest flies 60x50
felt a little weak today and my shoulder is still sore from MMA training on sunday but wanted to do something to check the weight cut. Energy was good and I was only like 3 reps off of what I thought I could have done on the money set on bench and I know I had 1 or 2 left but wanted to hit my singles.
have not done anything since the 21st except train MMA tweaked my shoulder before the last bench session between that pain and just pure laziness I have not done shit.
Diet went to hell for about 6 days over thanksgiving. I am back on track with healthy eating and have upped my calories to slow my weight loss and if I ever get off my ass Ill hopefully be able to put on a little muscle.
Going to start tring to take care of this shoulder since doing nothing did not help and will get back on track with the weights.
worked MMA tonight bw 193 so the fat is still coming off. Shoulder felt good doing push ups tonight so hopefully when all the overtime at work slows down I will make hte time to lift some weghts again.
did a short circuit today shoulder is still a little sore but I am working through it.
t-handle swings 35 lbs 20 reps
push ups 10
pull ups 3
bent over rows 35 lbs 20
crunches 15
jumping jacks 30
high knees 25
did 5 rounds of this with a minute break. was not a ball buster but it got me moving and hit almost everything. going to add some split squat and should be good
trying to wrap my head around the fact that not everyday has to be a personal best and just going through the motions of some kind of workout is better than what I usually do. The biggest problem I have when it comes to the gym is walking out there and trying to kill it every single session. I was doing pretty well with a plan until I decided I wanted to do a meet and then I was back at it max effort and super heavy every session.
So I must change my own mindset and get on the LIFER type program and just do something on a consistent basis and I know it will pay off.
body weight day 5 rounds with minimal rest not going for conditioning here just getting busy for 20 mins or so
push ups x 10
pistol grip pull ups x 3
crunches x 20
flutter kicks x 30 (4 count)
bulgarian split squats each leg x 5 (first time for these will raise to 8 next time)
thats it off to xmas party
have not logged any food in 3 or so days. eating sensibly but not super low carb or anything. body weight today is 193.5 when I got up.
2 hard hours of training at MMA yesterday. we did 8 rounds of BAS Rutten Muai Tia workout for a warm up… Then moved to wall work and then the ground…
going to try to get on the bench today and see how the shoulder feels its still hurting and I know I should probably get it looked at but I am stubborn. I am however going to go to Chiropractor today maybe that will help.
I can say that all pain that I had in my left knee is completely gone so I know that things just need time to heal
today’s work out 3 rounds of
30 jumping jacks
20 t-handle swings 30 lbs
20 crunches
15 bent over rows 75 pounds
25 high knees
10 Bulgarian split squats per leg
25 bicycle crunches…
1 min break.
did not think this was going to be as hard as it was… tired today and everyone around me is sick with either strep throat or flu and I am sure I am fighting it off.
body weight yesterday upon waking was 193.5 diet is slacking this week. on vacation and running non stop so I am trying to stay with the types of food but not so worried about measuring and tracking.
went to chiropractor for my shoulder yesterday and he made some adjustments. the pain moved to the front of the shoulder so I think that’s improvement. scheduled a deep tissue massage and another adjustment for Friday.
Wife has her 3rd surgery of the year later today so more time in the most uncomfortable place in the world… the hospital… tonsils and adenoids this time so at least we should be home later tonight
How’s it going fella?
[quote]humpty wrote:
How’s it going fella?[/quote]
not great… wife had surgery on her thyroid and I strained my right shoulder to the point that I couldn’t do a push up… I ended up with the flu pretty bad also in the last 3 or so weeks. I have kept with the fighting just not any extra training and I can tell not only in my circumference but also in my stamina. Going to get off my dead ars next week as I start a 2 week vacation from work and have nothing to do or any where to go. Shoulder is rehabing so I plan on keeping the bench numbers low and steady till it feels better.
Thanks for asking by the way
Bad news mate - hope all goes well.
started back at it today and feel really good after. I know that I need to work out to feel goo and have energy I just cant seem to stay motivated to go. being more consistent and increasing my mobility is my new years resolution so we will see how it goes.
warm up with .5 mile run 4:15 followed up with some streching
Squat
bwx10x2
barx10x2
95x8
110x5
135x4
165x3
190x2
220x1
190x11
I will keep this set up till I hit 15 on reps then I will up the weight using the BIG 15 program I will do this for military press, bench press, squats, and dead lifts.
Military press
45x5
55x4
70x3
80x2
90x1
80x16 I will go up on these
lat pull downs super setted with front and side raises
lats 130x10,140x10,150x10,160x10,170x10
raises 2.5 3x10 5 2x10
then
10 Gamby rolls each side
10 Geisha sits with a forward stretch
10 bridge overs with front roll
10 double leg shoots each side
[quote]damutt wrote:
started back at it today and feel really good after. I know that I need to work out to feel goo and have energy I just cant seem to stay motivated to go.
[/quote]
Feel goo??? little too much info for me.
weak grip other wise
me and the boys decided to do push ups on commercial breaks tonight… kids do 5 reps per set and I did 10 reps per set was supposed to be on commercial breaks… the oldest (13) did 5 sets and quit, in his defense that is what he agreed to. the youngest (10) decided he wanted to keep up with dad and started doing extra sets during and between commercials… he ended up doing 150 push ups in 2 hours, 5 reps at a time… I of course could not let him win and finished at 220… not sure if I should be proud of my self or ashamed but I know for sure that I am proud of both of my boys for doing it with me
It’s cool, Damutt. Boys want to look up to their fathers.
good warm up then
20 single leg line jumps both sides
20 double leg line jumps
20 double leg line jumps triangle
standing long jump lenght of basket ball court and back (11 each way)
20 medicine ball slams
10 medicine ball wall throws each side
hurdle jumps (36,33,30) 10 sets
10 Gamby rolls
10 back rolls
10 Gashia sits
10 bridge rolls w/ forward rolls
10 full back rolls
20 shrimps with partner
5x10 hanging straight leg raises
5x10 machine ab curls 110