Thread: Bar junkie To Gym junkie!!!!!

Another sober night, badass!

Getting ready for the gym now.

Gym Goals: over the next month
To create an over-all balanced fitness foundation. Strengthen stabilizers by doing compound movements for all major groups.
I havn't been in the gym regularly for 8 - 10 months so I'm starting over.

Im taking a break from any horiz / vertical push and vertical pull for 3 weeks. (following mind and muscle dot net slash articles slash marc_mcdougal slash posture_shoulder question page=0%2C2 for my severely externally rotated humeri)

That said, I can still do legs without any stress.

Vert push at a forward angle (never done these but we'll see how it goes this week, I'll journal about how it feels)

Pulls that pinch shoulder blades (face pulls / Seated Cable Row with a Pronated/Medium Grip / Horiz pull up pinching shoulder blades)
Im going to stick to those movements along with stretching my pec major / minor and lats. along with unilateral external rotations for the next month.

One thing im not sure about is how often to do the unilateral external rotations? Every other day? every 3rd day?

I started doing them yesterday and I can "feel" my right shoulder...

So its leg day gonna start off really slow and build up.

Anyway today (well see how this feels to start off and add if its way to easy) :
Lunges (body weight)
RDL 50lb X3
Goblet squats 30lbs X3
1 Leg DL

End out with cardio and stretch maj / min pec and lats

Diet:
Im easing into this one too... I Cleaned out any bullshit from my cupboards and fridge.
Whats in my fridge:
Loaded up with on shrimp, chicken breast, turkey breast patties, salmon fillets (i bought some bullshit fillets... went cheap on these... not going to do it again they are terrible) and some talipia fillets. Big bag of basmati rice (I know i know give me something to look forward to)
Broccoli heads, zuccini, yellow squash, onions (green and white).
I've been grilling up zuccinni and squash lately with a little olive oil and pepper :drool:
So i'm not micromanaging my diet yet. but i've been staying pretty clean. The only meal that kinda sucks is my meals at work. I got 1/2 lb of processed bullshit deli turkey with some flat breads at the work fridge. Been chomping those for half my meals.

I drink way to much diet soda. Found myself pouring water,,, wanting to drink water,,, then really wanting a diet soda... Its carbonated goodness is good, great and all that is holy :P I think I'm just going to not buy it any more. Gonna stick to water and tea.

lol the dude on the news just said
"how you can have take a piece of..." heh I love it when those guys mess up

Ah i got some more leverage to add to the leverage pile... I think im going to post a leverage post... just to read when i start feeling weak.
I'll probably do that tonight after i pass up circle k with my middle finger up @ the 12 pack i got tempted to buy.

Today:
Lunges
RDL 50lbs x3
Goblet Squats 35lbs x3
1leg dl 2 10lbs db's x3

Cardio: 45mins elip

Stretched pec maj/min and traps

Diet was clean today, drank 1 diet soda.

Sweet! Just remind yourself that it's one day at a time,, until you get used to it and get in a routine.

I totally hear you on the diet pop thing.. I was a diet pepsi fanatic,, I had to take that first guzzling drink until my throat burned from the carbonation.. well, I still do that every now and then

I'll be checking in on this journal - good luck

Apparently, i forgot to click "POST" this morning. so

Another sober night, up a little late and getting ready for the gym.
Had a bitch of a time sleeping last night. I sense that it will get better as this routine continues... I hope.

Went crazy last night on some triscuits and string cheese... that sucked...

I took my measurements yesterday morning:
27% bf @ 242 lbs. 65.34lbs of fat.
Chest: 45"
Belly: 45.5"
Thigh: 27"

Wisdom for comfort so I dont stab myself in the eye with a pencil:
On a journey, its not where you start that matters, its where you are going.

I'm measuring those matrix for progress on a weekly basis.

On a side note, my mac mini media center just got upgraded to snow leopard... effing thing keeps freezing on me. Im about to throw it like a damn frisbee.

Originally Posted by katt

Sweet! Just remind yourself that it's one day at a time,, until you get used to it and get in a routine.

I totally hear you on the diet pop thing.. I was a diet pepsi fanatic,, I had to take that first guzzling drink until my throat burned from the carbonation.. well, I still do that every now and then

I'll be checking in on this journal - good luck

Right on! thanks so much for the encouragement katt!

Yeah I think Im just not going to buy it any more... The worse is that i love spicy food and thats when water just doesn't even look or sound good

Getting ready for bed, had a good day!


Dynamic leg and core stretches b4 45 mins on elip.
Stretch pec maj / min / lats
unilateral external rotations @ home with no weight... (is this pointless????)

I think i'll do them tomorrow am @ the gym with light weight along with my overhead press leaning forward on an incline bench.
(alot of words for an easy concept)

The universe always does this bullshit...

You start on a path and something happens out of the blue to make your life suck...

@ work we finished a project early and they bought lunch for the team. ... pizza

I'm sticking to my turkey breast sandwich on whole wheat and almonds.

*pats myself on the back*

sounds good man. just keep eating clean and stay in the gym. went through that period almost a year ago myself. stuff that made me drink and people that didn't help. yeah gotta be careful about that, can't let anyone or anything drag your good habits down. stick with and good luck

Originally Posted by awhites1

sounds good man. just keep eating clean and stay in the gym. went through that period almost a year ago myself. stuff that made me drink and people that didn't help. yeah gotta be careful about that, can't let anyone or anything drag your good habits down. stick with and good luck

Awesome encouragement man, i really appreciate it

So, I managed to dodge the pizza bullet yesterday, didnt drink, went to the gym, went to bed super early and managed close to 8 hours in bed... Yesterday was good.

The routine is off to a great start with a little momentum. But i'm still at the bottom of the hill... Got a long way to go up this damn hill before routine becomes habit and habit becomes lifestyle and lifestyle becomes destiny... (Theres some influence from tony robbins' goofy ass)

My shoulders are still feeling my unilateral external rotations. I went a little nuts on the seated row and can feel it in my upper back.

By the way, doing shoulder press at 85 degrees against an adjustable bench feels really retarded. I know im jacking up the form for this so... I dont really know what to do.

fyi:
You get some funny looks setting up camp on an adjustable bench, doing shoulder presses with 10lb db's (moving down to 5's) then (as it is written) start stretching your pecs like you just bench pressed... probably should re-order that one as to not look like a complete effing moron.

Just going to keep on with the plan and do my stretches...

Eyes on the prize, 3 weeks of this retarded bs then I can start crafting a training routine... Really looking forward to that.

Last night was the company xmas party. Open bar at a american junkie in scottsdale. Was fun, had more drinks than I thought I would have (5 tang and tonics) set out to have 2. Woke up today and routine stayed the same except i got up later... Thats a good thing.

Did my external unilateral extensions, seated rows.
45 minutes of cardio.

Today is shopping day, Tomorrow is leg day.

Shrimp is on super sale right now... gonna load up.

Weekly progress:
238 lbs 25.5 - 26.5% bf

43.5" chest
43.5" belly
27" thigh


So, 1 week in - 2 a days have been paying off. Lost 4 lbs and approx 1.5" from my chest and belly.



Getting ready for the gym now.

So,

Bought a bottle of tang on friday (brought a chick home from the party on fri)
So tonight the cards play and my neighbor brought over some steaks... Had the rest of the tang with some sprite. Journaling at the half of the cards / 49's game. I'm more buzzed then I would have guessed and tomorrow I'll be at the gym.

Will journal tomorrow AM to make sure this is true:>
J

BTW: ..... The cards are BLOWING!!!!... Christ... wtf is going on?

Quick update:
Got up late, have a headache and getting ready for the gym.

Oh yeah, this is why I stopped drinking... I remember now

Getting ready to head to the gym. Yesterday did 45mins on the elip.
stretched twice.

Diet sucked. Didn't eat until meal 3 time.Had a turkey sandwich and a bunch of cheezeits.
Fried shrimp and then topped off the day with a quesadilla.

Tightening it back up today.

afterthoughts:
Its not the act of drinking that sets you back, its the aftermath that really blows.

Getting ready for the gym, yesterday did 45 on the elip. Was running a little late, I didn't stretch my pecs or lats.

Will do it today. 1 more week to go till i can start doing push and vert pulls.

Yesterday was good, diet was clean.

Getting ready for the gym now.

Yesterday was good.. neighbor said thank you for modding her wii by surprising me with pizza hut. goody So i had a couple peices...other then that the diets been pretty clean.

Getting ready for the gym.

yesterday did all the external rotations and sub scrap stretch.

ttyl

Wishing you the best in achieving your goals!

Thanks man!

Getting ready for the gym now... i frickin went out again last night! jesus... This really is a thing!

I think thats 3 days of waking up and writing the same thing in one week now... i only planned on one of em, Theres a reality check.

I really need to beat this thing into submission...
I think it will get better next week... once i start my routine and really lock into the joy that comes with crafting a routine / diet and then executing it... I think it will solve itself, it has in the past.. in the meantime apparently i have the will power of nat in a hurricane so im just gonna stay away from influence. All though, if the cards play as bad as they did last week, i'll drink mesa dry.

Forgot to post my sunday weekly progress... I'm at just under 25% bf.

That was averaged over 6 measurements because it seemed too good to be true and they were all right around there so I'm pretty stoked!

So there is some great improvements happening on a weekly basis. Thats great!

I didnt go to the gym yesterday and my diet was clean.

Getting ready for the gym now.

sounds like your making progress. I'm still watching man....sounds like you were hittin the sauce a little last week though. I can't really say anything though, I gained 5 lbs last week, worked out 5 days strait two a days on two of those days- still gained fat from all the food around the office. hate this time a year. Sounds like your losing. I need to

hahaha true man! The company brought in pizza and beer today lol

They dont ever bring in pizza and frosty alcoholic treats until you start to focus on diet :P .ever. frickin sadists

Originally Posted by lithlith

hahaha true man! The company brought in pizza and beer today lol

They dont ever bring in pizza and frosty alcoholic treats until you start to focus on diet :P .ever. frickin sadists

I went cold turkey for booze all of 2008 and up until June 2009 when I bought a case for an end of school bbq with friends.

Only three bottles of Bud in 2007, one with a steak at Appleby's and two others during the World Series.

But I've never been an especially heavy drinker. At least not after getting out of the service where there was some serious enough drinking going on.

Tough to stay on the wagon during the holidays with those parties and temptation everywhere. Ever consider, and would your health insurance allow, a rehab center? If you can't stop drinking by yourself then perhaps it's time to step it up a level.

Again, wishin you the best.

Originally Posted by Curt James

I went cold turkey for booze all of 2008 and up until June 2009 when I bought a case for an end of school bbq with friends.

Only three bottles of Bud in 2007, one with a steak at Appleby's and two others during the World Series.

But I've never been an especially heavy drinker. At least not after getting out of the service where there was some serious enough drinking going on.

Tough to stay on the wagon during the holidays with those parties and temptation everywhere. Ever consider, and would your health insurance allow, a rehab center? If you can't stop drinking by yourself then perhaps it's time to step it up a level.

Again, wishin you the best.

Right on man, thanks!

I strongly believe that I have enough power with-in-side myself to do this without outside help.

Merry xmas everyone! I'm out of town, will be back sat or sun.

btw... Got myself a ps3 for xmas, call of duty modern warfare 2 is tits!

how did you do over the holidays? kill it or get killed?

Originally Posted by awhites1

how did you do over the holidays? kill it or get killed?

Both! I ended up going out of town but still getting cardio in.

Diet struggled... hard to say no to grandma shoving tacos in your face.

Struggled with drinking a couple nights (stopped after a few) and just said no a couple nights... so... not a failure.. but not a grand slam either. Im not down... just keep pushing!

Right on for the accountability... this journal really works!

I should have started my weight pushing routine this week... That i did not do and i did not do anything to correct my posture deviation.

All-though it is noticeably better.
My bf% avged out to 25.3... so im about the same over xmas weekend. I almost didnt even measure on sunday cuz i didnt push it... but i settled on its more important to measure on the weeks you fall short then it is to measure on the weeks you do good.

I've resolved not to go out or drink for new years this year.

Routine is coming up later today... gonna put it together today and post.

Originally Posted by lithlith

Both! I ended up going out of town but still getting cardio in.

Diet struggled... hard to say no to grandma shoving tacos in your face.

mmmm. i find it hard when my grandma shoves a taco in my face too

well yeah, you did better than me. I put on 5 lbs over the week. i worked out everyday that week too and still put on 5 lbs. even doing cardio two of those days which i never do...which just goes to show you how important diet is.
keep it up