Back to the basics

[suprfast]

Well I have managed to put on some unnecessary weight thanks to my injury. I got really depressed that I had to miss out on the gym and kind of gave up for almost two months. WELL NO MORE. I'm ready to get back into shape and i'm not talking ROUND.

5'9"
231lbs(as of today )
30 years old
fat f%ck(probably a good 20-25% easy.)

I find that when I log I do better. I might be putting the power lifting and strongman on the back burner for some time because I don't want to risk another injury so soon. 3 muscle tears last year is enough.

I'm going to follow a protocol that Anabolic5150 put together for me quite some time ago. He knows his shit, might as well use it. After every workout I will do a minimum of 30minutes of cardio. Im thinking it will almost always be incline walking.

Back to post wh0ring

[suprfast]

Re: Back to the basics

Quick in and out today since muscles feel so atrophied.

seated db press
side lat raises
rear lat raises
Shrugs
db tricep extensions
bb tricep extensions
cable tricep extensions
Cardio 30 minutes incline walk

[towing]

Re: Back to the basics

Take it slow brother and keep an eye on those healing muscles do not re hurt yourself.

[suprfast]

Re: Back to the basics

Going to bed early tonight. Going to try to get the 430am thing going again.

[Guest]

Re: Back to the basics

Great to have you motivated again brother.Don't let the injury get you bummed out.It happens.Just take it slow and make sure to heal up right.No rush man so do it right.

Stick with it brotha.You'll get it back.

[suprfast]

Great to have you motivated again brother.Don't let the injury get you bummed out.It happens.Just take it slow and make sure to heal up right.No rush man so do it right.

Stick with it brotha.You'll get it back.

Much appreciated

[suprfast]

Made it this morning.

Same workout.
Morning weight 225 lbs

Seated db press 4 sets
Side lats 3 sets
Rear lats 3 sets

Overhead triceps 3 sets
Rope pulldowns 3 sets

Roughly 1 minute rest between sets.
30 minutes of cardio incline walking.

[TexSon]

Re: Back to the basics

Back to post wh0ring

***** away...


dont hold back anything.


.

[suprfast]

***** away...


dont hold back anything.


.

Well then, how is this for starters.

True nutrition protein collection

[suprfast]

Re: Back to the basics

Almost didnt make it but I crawled out and made it

morning weight 222lbs

warm up cardio

flat bb bench 3 sets
incline db bench 3 sets
seated cable fly machine 3 sets
All in the 10-15 rep range, maybe a minute rest between sets.

20 minutes of cardio
Oddly I feel a damn good pump going lighter weights and higher reps.

[Dzone]

Re: Back to the basics

good job! Logging it all sure makes a big ass difference. Maybe Ishould start up a log again. I need to.Maybe post it

[suprfast]

good job! Logging it all sure makes a big ass difference. Maybe Ishould start up a log again. I need to.Maybe post it

Guns has been a big inspiration to log. Without logging I'm not honest to myself. Seeing how heavy iron can do transformations amazes me too. It's all about the log.

[suprfast]

Thought I would Getty some carbs in today. Made a homemade chicken pizza

Dough
1/2 c white bread flour
1/2 c king Arthur whole wheat flour
1 t yeast
1 T honey
Dash of salt

Toppings were Mexican cheese blend
Sauce
Turkey pepperoni
2 chicken breasts(I grilled it first)
Spinach

I'll run the macros in a few but it was damn tasty and filing.

[Heavy Hitter]

Re: Back to the basics

Damn that shit does look good!

[suprfast]

Decided to eat a lot yesterday since I was down 9 lbs in 5 days.

Morning weight 224 lbs

Today was just 30 minute of fasted cardio, stretching, abs.

About an hour in and out.

Thinking I'm going to set a few goals. 215 lbs is my first goal.