Stranded On An Island, Advice?

Training Bodybuilding
81

What’s up guys! I’m back! I was back home in N.Y. to see family and get my back checked out…I tweaked it a bit in a workout 2 months ago…Sure enough, I sprained it and it pissed me off big time.

Well, mobility is almost all the way back, so I will venture back to a regular gym schedule. I gained back about 10lbs of flab in 2.5 months away from serious gym work (vacation at home-mom’s cooking, serious injury). I hate those excuses, but facts are facts.

I’ll be spending the next week or so, easing into a workout routine. Once I feel stronger, I will jump into Thib’s HSS-100 Chest Specialization. I worship what Thib writes.

Diet is now in check again, and I’m grabbing the bull by his balls. I’ve been swimming, as it burns calories and helps me strengthen my core a bit.

Any advice for easing back into it, while nursing back pain would be GREATLY appreciated.

My goal: Lose some of that fat, gain muscle, get my back strong. Family visits me in teh islands mid-December, and I’d love to blow their mind.

Thanks in advance for the help…you guys rock.

Peace,
Johnny

82

I forgot to mention, that I may have a bulging disc or a similar issue now.

It’s what I get for helping a dude who was losing a battle with a squat set.

I didn’t have insurance in the states, so I had to go to a doctor buddy who did his best without a machine.

Cheers,
Johnny

83

UPDATE

So, I’m back in action, almost 100%.

Back got alot stronger, then I severely sprained my ankle…when it rains it pours…but the ankle is abou 85%, so I’m getting there.

I have a question about help divising a new workout plan.

I’m still looking at burning fat, building some muscle, developing my chest etc… My schedule however, makes workout times sometimes awkward. Not that I won’t make the time for them, but b/c of sports I’m involved in…here’s what I mean:

Monday- Wide open, usually 9am workout
Tuesday- 9 am workout, intramural basketball (once ankle is back)
Wednesday- Wide Open, usually 9am workout, softball practice in the p.m.
Thursday- Wide Open, usually 9am workout
Friday (here’s where it gets crazy)- 9 am workout, Beach Volleyball league for 2 hours in the afternoon
Saturday- Softball League
Sunday- Football league in the morning, Soccer league in the afternoon/evening

I do stretch alot, throw in a 45 minute grass/beach walk about 3 times a week (evening), and the occasional 15 or 20 minute light swim to loosen up the muscles/ burn some calories.

So, having said all that- I’m having a hard time plan out a workout routine, or using a routine that will help me do what I want, coincide with my sports schedule etc…I’ve been doing some sort of Waterbury inspired hodge podge total body workout when I’m in the gym, but wouldn’t mind a more clear direction.

(On a side note, I would like to get faster if there’s any advice…I haven’t played this many sports since high school and have definitely lost a step…was thinking HIIT, but hell, don’t know if I can fit it in.)

Thanks guys, advice is huge!!

-Johndogg

84

[quote]Johndogg wrote:
I forgot to ask about my PWO drink. I had been using about 12-16 oz. of chocolate milk (No Surge available).

Then, about 20-30 minutes later, I’d have a carb-protein shake, like 1 1/2-2 scoops of whey, and a banana w/ water & ice…

Would it behoove me to just stick the 12 oz. of chocolate milk in with the banana and whey and make 1 big PWO chocolate-banana-whey shake?

I know I’m headed in the right direction here, but can someone point me home?

Cheers!
-Johnny[/quote]

If you’re still doing they whey versus milk thing, it might be better to have the whey (plus simple carbs) when you workout, and the milk 10 - 30 min after.

85

If I were you, I’d just focus on having fun at the sports while still trying to be intense enough at them to break into a sweat, and maybe use that as your aerobic training.

Because you do so much sports, if I were you, I’d just workout 2 or maybe 3 times a week, focusing slightly more on strength (with longer rests) than you normally would. As you have probably already found out, Waterbury style total body programs are a good choice.

All of the above is providing you get a good, somewhat draining, workout while playing those sports to justify it as a true training session.

86

Here’s a couple random thoughts…

This week, following some intense football and futbol on Sunday, I needed to take Monday off (I would have been useless and injury prone in the gym).

I jumped into a full body workout today, and it went pretty well…here is an idea of what I did (let me know if this is a sound approach…I pretty much take what I have read, mix some of it up, and then listen to my body post-sports…):

Set A- 3 sets, 8 reps, 10RM Leg Press (would have done squats, but my back was feeling sore/weaker…with my injury I didn’t want to chance it)

Superset B-4 sets 6 reps, 8RM DB Chest press, alternating with 2 sets, 12 reps, 20RM hamstring curls (trying to give some hammy specific attention to answer hammy-intense sports…not alot of weight, trying to strengthen and stretch)

Superset C-3 sets 8 reps, 8RM Cuban DB Press, alternate with 2 sets 8 reps 8RM skull-crushers

Superset D-3 sets 8 reps, 10rm hammer curls alternate with 3 sets 8 reps reverse crunches (work on that midsection/back)

I had bowl of whey protein-oatmeal-banana before workout, protein-milk-fruit shake(blackberries/banana) post workout, along with a grilled chicken salad with 0 carb, lo-cal dressing a little later…rest of my food is yet to be determined…

I’m thinking of focusing on a diet targeting good carbs (with some protein) pre and post workout, and protein/fat the rest of the time…I will tweak the calories to what will get me burning fat/retaining muscle…carbs will also come up a bit on the days where cardio is over the top (see my sundays…)…Pretty much T-Dawg 2.0, with probably fewer carbs since I’m carb sensitive…

Random food question…I have met a couple local market guys who have frozen pork/steak/chicken/goat…I’ve started eating, just making sure I cook the hell out of it…My reasoning is that as long as I cook the shit out of something, anything that could sneak into the meat (3rd country bacteria etc.) could be cooked to death…Is this fair reasoning? FInding a source of cheap meat, easy to get is HUGE!

Cheers for the help guys!

-Johndogg