This will be my 3rd training log.
I’ve been missing in action due to open inguinal hernia surgery. In my last log I was leaning out and continued to lean out even after I stopped logging my training. I gained a tremendous amount of fat back due to physically not being able to train and eating atrociously while waiting for surgery and post surgery.
I spent months going to several doctors/specialist trying to figure out what was wrong with me. The establishment kept saying I had a “mass” but they weren’t sure as to what it was. I eventually found a doctor whom interpreted my data and said rather quickly that I have a hernia and the “mass” was intestines and fat that had spilled into the inguinal canal.
To put into perspective how bad the hernia was, the doctor said it would be at least a year before I feel “normal” again. I’m almost at the 6 month mark and I believe the doctor was right. I’ve been able to do some type of training for the last 2 months but leg training has been a little different.
I’ve actually lost 15 lbs and I’ve gained a good bit of muscle back. I lost several inches in my legs post surgery but they are almost back to their normal size.
Here are some current stats:
6ft 2inches
225 lbs
20-23% bodyfat
Belly Button: 37 inches
Hips: 42 Inches
Thigh: 25.5 Inches
Calves: 16 Inches
Arm Relaxed: 15 Inches
Arm Flexed: 17.5
Neck: 16 Inches
These stats are recorded fully depleted.
I’ve been utilizing the Anabolic Diet for the last few months and fat loss has slowed to a halt but strength has slowly increased. I initially planned to get down to 10% body fat then work on gaining muscle for awhile while rehabbing myself post surgery. I’m not really sure what I’ll be doing. For now I plan on doing another 27 days of cutting then maybe I’ll try to maintain for a little while and get my metabolism out of depression.
Any feedback/suggestions are much appreciated!
Here are some Front Comparison’s from the last few months.
Here are some side comparisons from the last few months.
Here are some back comparisons from the last few months.
This is an overview of this week’s training: (Keep in mind that the Butcher is Rogue Fitness’s equivalent of the Prowler! Also, all trips are 40 yards)
Monday: 7/9/12
(AM)
Walk on Treadmill (2 Incline/3.2 Speed) for 30 Minutes
(PM)
A) 4 Trips with Butcher as warm-up. (2 forward/2 backward)
B1) Lying Leg Curls: 55lbs (5x10)
B2) Kettle-bell Front Squats: 60lbs (5x3)
C) 10 Trips with Butcher: 25lbs (5 forward/ 5 backward)
D) 50 Calf Raises from floor: (Body-weight)
Tuesday: 7/10/12
(AM)
A1) Smith Shrugs: 160 lbs (5x10)
A2) Machine Rows: 155 lbs (5x10)
B1) Rope Cable Row to Neck: #13 (5x10)
B2) Straight Arm Pull-downs: #10 (5x10)
(PM)
20 Butcher trips with come ab work
Wednesday: 7/11/12
(AM)
A1) Dumbbell Incline Bench: 55’s (5x10)
A2) Machine Chest Press: 130 lbs (5x10)
B1) Smith Incline Bench: 80 lbs (5x10)
B2) Cable Flyes: #5.5 (5x10)
Thursday: 7/12/12
(AM)
A1) Skull-crushers: 90 lbs (5x10)
A2) Hammer Curls: 35’s (5x10)
B1) Dumbbell Extensions: 35’s (5x10)
B2) Barbell Drag Curls: 50 lbs (5x10)
(PM)
A) 4 Trips with Butcher as warm-up. (2 forward/2 backward)
B) Kettle-bell Front Squats: 60 lbs (5x3)
C) Lying Leg Curls: 55 lbs (10,8,6)
D) 10 Trips with Butcher: 30lbs (5 forward/ 5 backward)
E) 50 Calf Raises from floor: (Body-weight)
Friday: 7/13/12
(AM)
Walk on Treadmill (2 Incline/3.2 Speed) for 25 Minutes
A1) Cable Rear Delt Raise: #2 (3x10)
A2) Cable Rear Delt Row: #6 (3x10)
B1) Cable Lateral Raise: #2 (3x10)
B2) Cable Upright Row: (#6x10, #4x10, #3x10)
Diet: (Focusing on Leaning Out)
Monday through Saturday:
Kcals: 2,349
Protein: 290.9 49%
Fat: 113.8 43%
Carbs: 46.9 7%
Fiber: 22
NetCarb: 24.9
Sunday Carb Up:
Kcals: 3,867
Protein: 271.1 29%
Fat: 81.9 19%
Carbs: 505.2 53%
Fiber: 49.3
NetCarb: 455.9
I’ve slowly dropped kcals from an initial 3500.
I was waving calories like this:
Week 1&2: 3250 kcals
Week 3: 3500 kcals
Week 4&5: 3000 kcals
Week 6 3500 kcals (So on and so forth)
I would basically drop 250 kcals for 2 weeks then go back to maintenance for a week. Then drop 250 kcals more than the first 2 week drop and then back to maintenance for a week. I always carb up the last day of the week.
Now I’m trying a straight caloric deficit for a month plus 1 day a week carbups.
Carb-ups are very clean (oats, rice, potatos).
Here is the illustrious self photo pic towards the end of my last cut. I am no where near that now.
Monday: 7/16/12
Weight: 229.8 lbs
(AM)
Treadmill Walking: 40 Minutes (2Incline/3.2Speed)
(PM)
A) Butcher: 4 Trips Warm-Up
B1) Leg Curls: 60lbs (5x10)
B2) Kettle-bell Front Squats: 70lbs (5x3)
C) Butcher: 35lbs 6 Trips
*I meant to do 10 trips with the Butcher but met pukey the clown and felt incredibly awful.
Tuesday: 7/17/12
Weight: 226.8lbs
(AM)
A1) Smith Shrugs: 165lbs (5x10)
A2) Machine Row: 160lbs (5x10)
B1) Rhomboid Rows: 60lb x 10; 120lbs (4x10)
B2) Straight-Arm Pull-downs: #11 (5x10)
(PM)
Butcher: No Weight-10 Trips & ABZ
Wednesday: 7/18/12
Weight: 227.6lbs
(AM)
A1) Dumbbell Incline: 60lbs (3x10); 50lbs (2x10)
A2) Machine Chest: 135lbs (4x10); 100lbs (1x10)
B1) Smith Incline: 85lbs (5x10)
B2) Cable Flyes: #6 (5x10)
Thursday: 7/19/12
Weight: 224.8
(AM)
Treadmill Walking: 35 minutes/ 2Incline-3.2Speed
(PM)
A)Butcher: 4 trips empty as warm-up
B)Kettle-bell Front Squats: 70lbs (5x3)
C)Lying Leg Curls: 60lbs (3x10)
D)Butcher: Empty x 10 Trips (5backwards/5forwards) and some abz
Friday: 7/20/12
Weight: 226.4 lbs
(AM)
A1)Skull-Crushers: 95lbs (3x10)
A2)Hammer Curls: 40’s (3x10)
B1)Cable Rear Delt Raise: #2.5 (3x10)
B2)Cable Side Raise: #2.5 (3x10)
C1)Lying Dumbbell Extensions: 40’s (3x10)
C2)Drag Curls: 55lbs (3x1)
D1)Cable Rear Delt Row: #6.5 (3x10)
D2)Cable Upright Row: #6.5 (3x10)
Saturday: 7/21/12
(AM)
1 Hour Hard Cardio
My progress pics below are not the same quality or angle as normal due to different camera and nobody to take pics for me. I had to use my phone and figure out how to make it work.
