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  1. #1
    t-rex arms Jdizzlean's Avatar
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    starting over again.

    recently had gastric sleeve surgery. In feb of this year i was almost 400lbs. surgery was august 12th, was 367 that day. it's been 6 weeks since surgery and I'm down to 325. last week i did a few small burnout sessions, 15-20 mins in the gym just to test the waters. this week i've started back up on a 4 day schedule. sunday was arms/shoulders, mon was legs/abs, today is a rest day. for now, will repeat sun/mon on wed/thu and then take fri/sat off. I'm starting slow as it's been 2 years since i've been in the gym. the workouts this week have been at probably 30-40% of my previous max weights.

    My goal is to drop down to around or below 250, and be in the 15-20% body fat area, but i can't even picture that right now. As it is, I haven't weighed this much in 6 years. Back then i was doing 3/week HIiT boot camps, and 6/week cardio burn out sessions, while only eating about 800 calories a day.

    For the time being at least, I'm not tracking meals, I only track protein/day, which is 50-70g. I eat almost no vegies, bread, sugar or fat, it's almost all lean protein. Sure theres a bit of other things here and there, but here's a typical day right now:

    Breakfast:
    1.5 eggs eggbeaters
    .5 oz lowfat shredded cheese

    lunch:
    3 oz chicken/turkey/fish
    1 oz non starchy vegie, steamed

    dinner:
    1 oz jerky
    1 6oz fit and light greek yogurt, or triple zero yogurt



    every once in awhile i have a low fat string cheese, or drink half a premier protein shake, or have some kind of a low fat, low sugar protein bar (kind, belvita). I drink tea, water, or crystal light, and that's it. no alcohol, and don't plan on any for at least another 6 months.

    I've never been a fan of supplements, the only thing i take right now is a bariatric multivitamin with iron, and a calcium supplement at opposite hours of the day.

    next week i'm gonna start a 6 week program, that i'm sure i'll modify a little bit as far as the exercises go. This journal will be less of a workout log, as that seems like duplicating, and more of a personal update thread, and to track milestones along the way.
    my workout blog: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177584181&p=1588523911#post1588523911
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  2. #2
    t-rex arms Jdizzlean's Avatar
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    down to 316 w/ the 200's in sight! slowly adding back in some cardio, but only at 30-40% previous weights right now. have total old man back today after the gym yesterday, and it sucks.
    my workout blog: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177584181&p=1588523911#post1588523911
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  3. #3
    temporary illusion supramax's Avatar
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    supramax is online now
    Life can really send you some curve balls. These two exercises should fix your old man back:

    https://www.t-nation.com/training/th...xercise-period

    https://www.stack.com/a/dead-bug

    ... and end your workout with some form of spinal decompression.
    It is no measure of health to be well adjusted to a profoundly sick society.

    It's easy to not be afraid of tigers when you're sitting in your living room watching a television program about tigers. When you're in the jungle where the tigers are, it's quite a different story.
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  4. #4
    Humble Megalomaniac ElrondHubbard's Avatar
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    It may suck now, but you're on the right track! You'll get where you need to be.
    I'm out, standing in my field.

    64 and still a newbie.
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  5. #5
    t-rex arms Jdizzlean's Avatar
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    Originally Posted by supramax View Post
    Life can really send you some curve balls. These two exercises should fix your old man back:

    https://www.t-nation.com/training/th...xercise-period

    https://www.stack.com/a/dead-bug

    ... and end your workout with some form of spinal decompression.
    those are some scary plank variations, i'll certainly add those in later, i'm still struggling w/ a regular plank. i used to be ok at 1 min, yesterday it was 20 seconds to failure.
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  6. #6
    temporary illusion supramax's Avatar
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    Originally Posted by Jdizzlean View Post
    those are some scary plank variations, i'll certainly add those in later, i'm still struggling w/ a regular plank. i used to be ok at 1 min, yesterday it was 20 seconds to failure.
    Don't concern yourself with the variations. Just do the first one and the dead bug and drop the standard plank.

    EDIT: Do this. It will improve everything you do. https://www.t-nation.com/training/farmer-s-walk-cure
    It is no measure of health to be well adjusted to a profoundly sick society.

    It's easy to not be afraid of tigers when you're sitting in your living room watching a television program about tigers. When you're in the jungle where the tigers are, it's quite a different story.
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  7. #7
    t-rex arms Jdizzlean's Avatar
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    down to 312, went swimming for a good hour last week, felt both relaxed and exhausted afterwards.
    my workout blog: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177584181&p=1588523911#post1588523911
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  8. #8
    t-rex arms Jdizzlean's Avatar
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    305 on the scale yesterday, can't remember the last time i weighed this little. almost to the 200's, pushing through this week hopefully!

    gonna add the medicine ball in this week on body squats and lunges, should be interesting
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  9. #9
    t-rex arms Jdizzlean's Avatar
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    full ab workout today, ouch.

    hanging leg raises 3 sets
    machine crunches 3 sets

    cable crunches 3 sets
    squats 3 sets

    russian twist w/ 20# ball 3 sets
    barbell ab rollouts 3 sets, this was rough

    pallof press 3 sets each side
    plank x3

    leg raise x15
    slow cable crunches x25

    https://my.bodybuilding.com/workouts...fe4327604985e7
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  10. #10
    t-rex arms Jdizzlean's Avatar
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    down to 291

    did slow reps every last set today. sure wasn't feeling it going in, but i think i did pretty awesome, had the shakes most of the last half, starting to see a bit of improvement on the plank as well. 3 more weeks and then throwing more cardio in at the front and end of my workouts, need to really work on my mile and a half time. previously i had a mile time of 17 mins... but that was 2 years and 100# heavier, we'll see how i'm doing come the end of jan
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  11. #11
    t-rex arms Jdizzlean's Avatar
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    leg/glute focus today

    DB romanian deadlifts
    DB reverse lunges
    Bridge
    Paloff Press - 8-10 breaths
    Weighted Dead Bug (yes, it sucked)
    box step ups
    flat bench leg raises
    weighted calf raises

    and just because 100 cable crunches to end w/
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  12. #12
    t-rex arms Jdizzlean's Avatar
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    well, tracking was changed, and now work computers don't like it at all.

    for the next three months, i'm on night shift, gonna be doing circuit training every night, followed by a 30 min HiiT session every morning after work. A good workout right now leaves me sore for a whole week after, so i'll likely be nearly dead for the foreseeable future.

    My training partner called in sick tonight, so tonight i'm on my own. Gonna do a 10 min warm up on the elliptical, followed by a 45 min AMRAP session. everthing in sets of 10 reps, as many sets as possible in the time frame.

    Incline DB Press
    Seated Rows
    DB Hammer Curls
    DB Incline Tricep Extensions
    Goblet Squats
    Weighted Dead Bug or Plank
    my workout blog: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177584181&p=1588523911#post1588523911
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  13. #13
    t-rex arms Jdizzlean's Avatar
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    Incline DB Press - 20# down to 10
    Seated Rows - 70#
    DB Hammer Curls - 20# down to 10
    DB Incline Tricep Extensions - 15# down to 10
    Goblet Squats - 20# down to 15
    Weighted Dead Bug or Plank - 2 sets plank, then the rest at 30# up to 40# dead bugs

    did 7 or 8 rotations last night, but had to call it at the 30 min mark. last set was 15-20 reps each.



    tonight:

    DB Bench Press
    BB Bent Over Rows
    Deadlift
    Push ups, probably on knees
    Swiss Ball Crunches

    same same, 10 reps each with some front loaded cardio
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  14. #14
    t-rex arms Jdizzlean's Avatar
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    7 rotations last night, last set was double reps again, then cardio this morning after work, not sure what if any conversion to flat land an elliptical is, but did a mile in 13:11, and the mile and a half was 19:37, HR was about 167 for the majority of it

    DB Bench Press - 20# to 15#
    BB Bent Over Rows - 55#
    Deadlift - 85#, last set 65#
    Push ups, on knees - sets of 5, last set was 15 wall push ups
    Swiss Ball Crunches


    today is a rest day
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  15. #15
    t-rex arms Jdizzlean's Avatar
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    I'm a hurting unit today.

    did just a mile on the elliptical, 12:49

    then single leg/glute focus today. 5 sets

    single leg press - 135# to 115# on last set of 20
    leg raises
    side lying leg raise, toe down
    single leg bridge

    finished off w/ standing calf raises to burn out
    25/20/15/10/5 reps
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  16. #16
    t-rex arms Jdizzlean's Avatar
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    nets been down for a few days

    yesterday:

    6 rotations:
    shoulder press - 65# to 45#
    rear delt flyes - 80# - 60 #
    side lateral raise - 10# to 5#
    front lateral raise - 10# to 5#

    after that did a superset of lat pulldowns, and cable crunches
    lats: 70 x 8, 80 x 6, 90 x4, 100 x2
    crunches: 155x50, 170x40, 185x30, 200 (machine max)x20

    morning circuit cardio:
    15 mins treadmill to warm up

    jumping jacks 30 secs
    pvc bar squats 1 min

    walk out pushups 30 secs
    DB squat to curl and press 1 min

    starfish 30 secs
    standing bent over leg raise w/ kettleball 1 min

    mountain climbers 30 secs
    medicine ball slam 1 min

    mountain jacks 30 secs
    wall sits w/ medicine ball russian twists 1 min
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  17. #17
    t-rex arms Jdizzlean's Avatar
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    tonight, all cardio, gonna see what my 1.5 mile time on the treadmill is

    yesterday another circuit day
    morning circuit cardio:


    jumping jacks 30 secs
    pvc bar squats 1 min

    plank 30 secs
    DB squat to curl and press 1 min

    starfish 30 secs
    standing bent over leg raise w/ kettleball 1 min

    mountain climbers 30 secs
    medicine ball slam 1 min

    alternating standing leg raise 30 secs
    wall sits w/ medicine ball russian twists 1 min
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  18. #18
    Humble Megalomaniac ElrondHubbard's Avatar
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    You're really hitting it! Good to see the consistency, and the results.
    I'm out, standing in my field.

    64 and still a newbie.
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  19. #19
    t-rex arms Jdizzlean's Avatar
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    thanks, i don't even recognize myself in the mirror anymore, it's.. weird.


    so, hit a PR tonight, 1 mile on the treadmill in 15 mins flat. that included a 1 min warmup, and 2 90 second speed breaks. so if i can cut those out, that'd be an 11 min mile, awfully close to where i need to be!!!

    followed that up w/ 10 mins on the elliptical, that was something like .8 of a "mile"

    followed that w/ 2 sets of 50 on the cable crunch, 170#, 200#

    taking the morning off.

    tomorrow I'll do the tuesday set below, and might do some minor ab work as well if theres anything left in the tank. that'll be followed by another circuit day in the morning, bumping that up a notch to 6 stations


    Day 1 (Sunday):

    All exercises consist of 5 sets pyramiding, max on set #4, back-off rest-pause mini-sets as #5 using the same weight as set #3.
    Flat bench,
    Squat,
    BB Row,
    Overhead Press.

    Day 2 (Tuesday):

    Incline Bench, 4 sets, pyramiding with maximum on set 3, back-off rest-pause mini-sets as #4.
    Squat, 4 sets, first 3 repeating Sunday's weight, but only 5 reps, 4th repeating set 3, with only 5 reps.
    Overhead Press, 5 sets, repeating Sunday's weights, but only 5 reps each, until the back-off fifth set using rest-pause mini-sets with the same weight as set #3.
    Deadlift, 4 sets ramping up to maximum on set 4, using 5-6 reps depending on progression.

    Day 3 (Thursday):

    All exercises consist of 6 sets pyramiding, max on sets 4 and 5, back-off rest-pause mini-sets as #6 using the same weight as set #3.
    Flat bench,
    Squat,
    BB Row,
    Overhead Press.
    Last edited by Jdizzlean; 01-21-2020 at 02:13 AM. Reason: days
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  20. #20
    t-rex arms Jdizzlean's Avatar
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    ok, 1st time day 2. had to look up rest pause, and overhead press, never done either

    Incline DB Press
    15#x9
    20#x9
    25#x9
    20#x8,6,6,5,3 (28)

    Squats
    85x5
    85x5
    85x5
    85x5/3/3 (11)

    Overhead Press
    55x5
    55x5
    50x5
    50x5
    45x5/3/3 (11)

    Deadlift
    65x6
    75x6
    85x6
    95x6

    probably add 5# to each of those next week, the deadlift that is

    was out of time, so only one bonus move

    Pallof Press
    1 rep each side, 10 secs hold
    30#
    40#
    50#


    cardio circuit still to come in a few hours after work...

    so, six stations this time

    starfish 30 secs
    pvc bar squats 1 min

    mountain climbers
    DB squat to curl and press 1 min

    alternating leg raises 30 secs
    box step ups 1 min

    mountain climbers 30 secs
    medicine ball slam 1 min

    alternating standing leg raise 30 secs
    wall sits w/ medicine ball russian twists 1 min

    starfish 30 secs
    sprint on treadmill 1 min


    i'm dead.
    Last edited by Jdizzlean; 01-22-2020 at 08:09 PM. Reason: cardio
    my workout blog: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177584181&p=1588523911#post1588523911
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  21. #21
    t-rex arms Jdizzlean's Avatar
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    WEEK 1, DAY 3

    Bench Press
    45x10
    50x10
    55x10
    60x10
    70x7
    RP 65x6x5x4x3x3x2 (23)

    Squats
    65x6
    75x6
    85x5
    95x5
    95x5
    RP 75x5x4x5x3x3 (20)

    DB Rows
    60x10
    70x10
    80x10
    90x10
    100x9
    RP 90x9x6x4x3x3 (25)

    Overhead Press
    45x6
    50x5
    50x5
    50x2/45x3
    45x4
    RP 35x6x5x3x3 (17)

    mixed in
    Leg Raises (Glutes)
    3 sets 15x2

    DB FLoor Press
    3 sets 25x10

    Cable Crunches
    200x50
    200x36
    my workout blog: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177584181&p=1588523911#post1588523911
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