Ok second try.
Fat bastard mode 2010 rear shot.
http://images.t-nation.com/forum_images/7/b/7b27a_ORIG-IMG_0436.jpg
18 months later.
And last…18 months and about 18kg down 3/4 shot, still a lot of fat to get rid of but working hard on it.
Ok–been needing to get that done for some time.
I can see that i still need to get rid of a lot of fat but i am down a long way from 18 months previous. What the shots don’t show is that what muscle there is just feels a lot harder.
Todays workout then.
Walk to gym.
DJ complex x 2 to warm up. 120 movements.
Main work bench press.
55lb warm up 1x10
66lb warm up 1x10
99lb 3x10
110 6x5 (lost count and a couple of the sets were 4+!)
Secondary work ==deadlift, back not feeling quite right so not pushing it, maybe try for the 100kg working sets later in the week.
132lb 1x10
154lb 1x10
198lb 2x5
132lb 1x10
Other stuff :
Bent over barbell row 132lb 1x10
Secondary lift 2 , squats alternating with treadmill sprints
Squat
99lb 1x10
110lb 3x10 alternating with 4 treadmill sprints (fell off the treadmill on set 3 when i was getting tired !!)
Walk back through woods and log carry on the way home.
Work tonight.
You’ve really trimmed up. Just keep hitting the sets and reps.
Cav thanks.
One of the funny things here is that at my heaviest in the new zealand pics that was in the middle of an outdoors based holiday where i was humping about 15-18 kg kit around.
Now at 18kg or there abouts lighter it’s like not carrying a heavy rucksack everywhere–one of the best things on a hard mountain day was dropping the big pack off !! and of course i never thought that it might be better if i got rid of a bit of my weight first !!.
big nurse, you’ve made a remarkable change. Good on you for doing it, and keeping on the right track!
Big difference BN, you’ve come a long way! Great job.
Huge difference in those pics and it takes balls to put them out there for all to see.
Keep hitting it hard.
Kimba,don,brett,cav.
Thanks, i was actually inspired to do this when Bob’s log appeared–thought that his photo was really brave, havn’t heard much from him recently.
good progress BN
Thanks all.
Today, wide awake at 14.30 and restless, no chance of getting back to sleep so ‘up and at em’.
I have been eperimenting a bit more with diffrenet diet approaches to try and keep the fat loss happening while hopefully hanging on to what muscle there is.
The main cjanges have been a gradual change to a more paleo insoired diet (+ some dairy), now am just having a tryout of a more ‘leangains’ approach.
Not sure if this will work with my shift life and it does seem to be a bit more difficult to get in the bigger meals in a shorter eating window.
Have to say that the intermittent fast makes a whole load of sense to me in terms of basic physiology so i think it’s worth a look at.
Anyway …todays effort.
Nice walk to gym.
Warm up DJ complex 2 rounds, 1 weighted at 55lbs.
Main effort today = ‘squat monster workout’ which is :
1 set of squats
1 set of chins
1 set of press ups.
Done as a round.
So something like :
Rear squat.
99lb 3x10 and 3 sets each of chins and press ups.
110lb 3x10 and 3 sets of same…
132lb 5x5 and 5 sets (i think) of chins and press ups.
Very ragged at the end.
Other work
Couple of sets of bench very light.
Couple of sets of dl very light.
One set of ohp very light.
Very busy gym so really made sense to stick with one station (squat cage) that to be honset doesn’t get much action at that time of day.
hey nice progress mate! I was just skimming threads and saw your name, nice to see another male nurse in here (I work in CT surg stepdown). keep on truckin!
[quote]fr0IVIan wrote:
hey nice progress mate! I was just skimming threads and saw your name, nice to see another male nurse in here (I work in CT surg stepdown). keep on truckin![/quote]
Excellent–i used to be in post cardiac surgery itu, work in an acute care team now.
I was going to edit my post but you’ve replied already… I read a few pages back that you pulled your back deadlifting, got back to it but you’re all stiff. I didn’t see anywhere if you foam roll at all?
Not yet no–back ‘pulls’ are a somewhat frequent occurrence , i think due to old injuries and a predisposition to back injuries.
Nowadays i recovr pretty fast as long as i catch it quickly and go straight into a recovery regime.
Also i don’t exactly lift ‘heavy’ by anyones standard and am only building up my dl weight nice and easy.
forgive me for not plowing through 12 pages of posts but how is your warm-up and technique? I hear you with the multiple old injuries, including strains at work and from the gym I’ve probably had 5 or 6 back strains and I’ve only been a nurse six years (I turn 30 on January).
Ok, first on warm up : main thing i have found that walking to the gym (30-40 minutes) always gives me a good start, after that i do a ‘range of movement’ warm up and then a warm up/workout complex (dan john inspired) which is basically :
First round bare barbell without racking bar.
1x10 deadlift movement
1x10 ohp
1x10 rear squat
1x10 bent over barbell row
1x10 good morning
1x10 floor to ceiling
Second round done same but with weight (25kg at present).
All lifting is done with warm-up lift sets eg doing light sets before the main work, also my main work (again dan john inspired) is a 3x10 + 5x5 routine, lots of volume but if things aren’t feeling right on the 3x10 i can back off there just having had a light workout.
Most important is how things are feeling on the day and not being greedy for weight.
Generally the lifting is making huge improvements in my back health.
that’s good to hear, apparently training with some restraint leads to sustainable progress, who knew?
I was asking about your deadlift technique in particular because every time i’ve pulled my back on it, I didn’t take the time to ease pressure into the bar and tighten up my posture 100% before the lift. that invariably takes a bit of oomph off the lift but even at my current max I’ve never hurt myself as long as I’m tight.