A little time off now back to my regular programming.
Week 1 Day 1 of 3rd 5/3/1 cycle
Seated Military Press
95 x 5
105 x 5
120 x 5
Incline DB Press
60
3 x 15
Rear Delt Flys (Mountain Dog Style)
60
2 x 15
20
1 x 20
Assited Chins
2 x 10
Assisted Pull Ups
2 x 10
Kroc Rows
80 x 20
Close Grip Bench super set with Ez Bar Curls
3 sets
It felt good to push some iron. My diet has been a little shaky too but my wife hit the grocery today and the fridge is backed with fresh veggies and lean protien!
No lifting today, but I did about 5 hours of yard and garden work. I hope that counts for something. In total we have 55 - 60 tomatoe plants in the ground, 20 or so pepper plants yet to plant, mustard greens, arugula, and 2 differnt types of lettuce coming up in the garden.
JCMPG
I don’t know if you remeber or care ,but I posted a time or two in Feb when you first started this thread. Firtst of all I want to say that you have made wonderful progress. I can’t say that I have been hanging in there with you but I am glad for you. I’m high jacking but just wanted to share with you.
On Feb 21st my family lost our 6 year old daughter in a accident, she was struck by a car. So I haven’t beeen doing much of anything since until the first of May. May first I weighed in at 334lbs tuesday I weighed 315lbs. It has been a struggle as usual but I am happy to make gains on my lifts and loses on the scales. I been looking for this thread for a couple weeks glad I found it. Pray for us.
Sportsman - Any loss is difficult I can only imagine if it was my daughter, you and your family are in my prayers. When I first started my weightloss I had some personal stuff going on in my life and getting out and lifting and doin g cardio would allow me the time to my self to think, grieve, and fix my self. I did alot of thinking and praying. I can not even imagine your pain as I sit here and type this my 7yr old daughter is chattering in my ear. Throw you self into getting healthy instead of the opposite would be my only suggestion. I am very sorry for your loss.
Thank you very much for your prayers. I have been doing better on my diet than I have in years and the Dr. cleared me on my shoulder. I just have a hard time getting time to stay regular on my workouts. Seems like something comes up everyday. Twenty pounds in less than a month is nothing to sneeze at but I could’ve done better. Life happens I guess. Keep up the good work and I keep in touch I let you know next time I have a good weigh in or make some good gains on my lifts. Dr. did tell me that if I didn’t lift heavy it would lengthen the amount of time between visits to him so I’ve decided I want to grow some of them tree trunk legs. Only doing front squats now cause I dont have a rack but I’m working on it. Thanks again for the support.
Brad
You can also throw in some zercher squats, I switched to them due to some shoulder issues of my own. I wouldnt completely forget the upper body. What is your shoulder issue? You might check out some of John Meadows stuff for some reason I think he has dealt with a shoulder issue and has worked around it, I may be wrong though. You have to remember that any increase in the weight lifted or the decrease in your body weight weather it is big or small is a success. Keep kicking ass!
Mitch
I have a torn labrum but they didn’t know how old the tear is. That somehow resulted in the development of a cyst. Cyst hit nerves and thus shoulder pain. They did a direct joint injection of cortisone and hoped the cortisone would miagrate through the tear to the cyst and cause the cyst to shrink. Four weeks after the injection I feel a lot better. Restored mobility and strength. Dr. said I have arthritis like a 70 year in that shoulder and the more stress and wear and tear I could stay away from the better off I would be.
I’ve been bench pressing and doing dumbell presses and some push presses just not real live delt work. I been doing back and bicep stuff too. Really just getting back into it. I would really like to just get fit and strong. I don’t really feel the need to put more than 225 on the bar for bench pressing but I’d like to be able to get some reps with it. I got it for 5 the other day and no real pain. Taking it real easy on the squats, I can’t afford to not be able to walk . Would like to be able to get up in the who knows range on my squat. My weight loss goal for know is to get to 250. I will keep plugging at it.
Brad
A friend of mine tore his labrum and had it surgically repaired about a year ago. He still has major limitations and lifts pretty light with his upper body. Thats a tuff one. It wont keep you from doing cardio though. I found the best cardio for me to be walking, running caused me major knee issues that have taken over a year to get over. Walking 30 - 60 mins everyday will really help drop the lbs and reduce the catabolic effects on your muscles. Check out Nate Mayaki’s stuff.
Been reading a lot of his articles. Seems like I think like he does in reference to diet. Today is Back and Biceps for me. Gonna try some heavy rows and such . Feel like I have a lot steam to blow off this evening.
Dr. is doing all he can to keep from cutting on me. early on I wished he just go fix it, he said he can clean it but not fix it, so I’m doing what I can.
This site has been great for me to take a look at myself and ask what are you really doing to get where you want to be.
Last night I started things off with 30 mins of walking hill intervals on the treadmill. Waited a couple of hours and then hit the weights.
Bench 5/3/1/ cycle 3 day 3 of week 1
Bench
145 x 5
170 x 5
190 x 8
Bench DB Press
50 db’s
3 x 15
Seated DB SHoulder Press
30 db’s
2 x 15
Kroc Rows
70
2 x 20
Bent Rows
135
3 x 15
Close Grip Bench and DB Curls super set
I looking for some suggestions on quad, glute, and hamstring exercises that do not put a lot of stress on the low back that can be done with a barbell or dumbells. On my deadlift days I am already doing RDL’s and Zercher squats and I figure hammering the low back once a week is enough.
I also have been doing hang cleans on my back day. First few sets I’ll hang clean to a push press then try to get some heavier cleans for a set or two. Makes me feel like a monster for a day or two afterward. Hang in there.
I have had some consistenancy issues lately. Seems like everytime something is in the way of my lifting time. I have played around some with Snatch Grip High Pulls and farmer’s carries recently and am liking the diversity in lifting. Plus I am doing the farmer carries out side so even better. I am still at it but just kind of mucking along right now.
Friday night Chest workout. Felt great, then a 3.5 mile run on Saturday. Still working to get my diet ironed out. I have to get more oragnized with my meal prep!
I just read through your log and man its pretty inspiring, except maybe the meal planning:)
As a current fatty in transition I can appreciate the distance you’ve traveled on your journey. Your weights have been progressively increasing which helps me see to light at the end of my tunnel. Thanks for sharing and keep it up, and keep posting!
Just skimmed through your log. Good going on taking off the weight and keeping it off. Like that you’re doing zerchers. We had several doing them on here before but looks like they’ve fallen out of favor. Played bocce when I was stationed at Griffiss AFB (Rome, New York.) Not sure how good I was, the old Italian gentleman brought homemade wine so recollection is a bit foggy. Be checking in on your log from time to time.