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Deads ReHab...
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03-03-2005, 08:39 PM
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#1 |
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MP Minister of Pain!
Elite Member
Join Date: Sep 2003
Location: Ocean County NJ
Posts: 7,300
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Deads ReHab...
BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Stats:
Ht-5'6" Wt-182lbs Bf-?? New Diet: Carb Cycling Monday-High 4 carb 2 non--4 small pieces of fruit with carb meals (3 cups brown rice or 6 cups oatmeal) daily servings (.75 cup brown rice or 2 cup oatmeal) single servings Tuesday-No 6 non Wednesday-Low 3 carb 3 non--3 small pieces of fruit with carb meals (.4 cup brown rice or 3/4 cup oatmeal) single servings Thursday-No 6 non Friday-High 4 carb 2 non--4 small pieces of fruit with carb meals (3 cups brown rice or 6 cups oatmeal) daily servings (.75 cup brown rice or 2 cup oatmeal) single servings Saturday-Low 3 carb 3 non--3 small pieces of fruit with carb meals (1/4 cup brown rice or 3/4 cup oatmeal) single servings Sunday-No 6 non I'll be supping with whey for one meal while I'm in class with olive oil and 5 fish oil caps in one meal. New Workout Routine: Monday-Legs Tuesday-Abs, Low Back, Calves Wednesday-Cardio Thursday-Cardio Friday-Legs Saturday-Abs, Low Back, Calves Sunday-Rest |
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"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson
´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º> |
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03-03-2005, 08:44 PM
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#2 |
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MP Minister of Pain!
Elite Member
Join Date: Sep 2003
Location: Ocean County NJ
Posts: 7,300
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I hurt my rotator cuff...actually its the subscapularis (anterior) and am currently waiting for an MRI to happen. Insurance problems blow!
I only do little things and legs for probably the next few months or until I find out what the problem is (surgery or just rehab). Pretty simple I guess....primary goals are to lay off my shoulder, gain some strength in the legs, and just stay fit. Maybe shed a few lbs or so but nothin crazy. Just livin life now. Diet is pretty simple and layed back...easiest for me to follow while not putting on to much fat. It worked in the past for me to get to a low body fat so it shoudl help me now. |
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"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson
´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º> |
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03-03-2005, 10:44 PM
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#3 |
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Drop and give me 100
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Good luck man! I had a rotator cuff injury a few months ago and it took awhile to heal, I know how you feel!
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03-04-2005, 01:59 AM
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#5 |
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UNLEASH THE BEAST
Elite Member
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Looks like a good set-up you've got here Dead. Good luck buddy.
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I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...
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03-04-2005, 04:14 AM
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#6 |
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Done
Join Date: Aug 2003
Location: Southern, NJ
Posts: 5,176
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Sorry to hear this DB. Your on the right track with the leg workouts. Squats, squats and more squats will keep you in good shape, and help you hang onto muscle mass.
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03-04-2005, 05:55 AM
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#7 |
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Lookin' for abs !
Elite Member
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hang in there DB !
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My Last Journal Before The One You're Reading Now
Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005 |
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03-04-2005, 10:47 AM
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#8 |
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MP Minister of Pain!
Elite Member
Join Date: Sep 2003
Location: Ocean County NJ
Posts: 7,300
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Friday 3-4-05 High Carb Legs
fUnc17 Thanks bud...yea Im hoping it heals up fast but Im not rushing anything. This is #2 for me so I cant afford another one.
PreMier Thanks for stoppin in bud...glad to see ya here. How have you been doin? Hows the w/o's goin? Rock Welcome... Yea I figured I would do two leg w/o's on my high carb days and everything else is simple shit. I've carb cycled before in the past and loved it heh. I got some really good results so I figured its time to try it again. Now you can make sure I stick on track and let me know where I'm going wrong (been a while since I've done it) JerseyDevil Hey thanks for poppin in! My leg w/o's will consist of presses, ext's, lying leg curls, and single leg curls. I am going to try some squats today but its killer on the shoulder. Hard for me to get into position with my arm cocked back like that and then the weight on my traps is brutal!!!!! I will try a few sets in the beggining of the w/o but if it hurts to much I'll butcher my legs on the press and then just go light with the squats just to get use to it. I'll post my results later. Gary My loyal follower!! LOL Surprised your still hangin in there will all my BS goin on. Your what keeps me goin bud!! This w/o is gonna be for you heh. Off to the gym with my notebook(haven't used it in like a month) and gonna hit the legs hard today. My goal within the next few weeks is to hit 500 on the press!!! Last edited by DeadBolt : 03-04-2005 at 01:33 PM. |
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"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson
´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º> |
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03-04-2005, 01:48 PM
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#9 |
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MP Minister of Pain!
Elite Member
Join Date: Sep 2003
Location: Ocean County NJ
Posts: 7,300
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High Carb:
M1: 7oz chicken 1 cup dry oats, half apple (still hard for me to stomach to many carbs right now) **I must confess at breakfast I ghad a piece of cake(I held off on my no carbday yesterday and waited till my high carb today...it smelled soooo goood! M2: 2 scoops whey, 1 cup dry oats, 2 slice WW bread, half apple M3: 2 eggs, 4 whites, 1 cup dry brow rice M4: 5oz chicken, 1 egg, veggies M5: 7oz chicken, veggies, 5 fish oil caps Legs: Squats 95x10 115x10 135x8 145x7 Leg Press 270x10 320x8 360x8 Leg Ext's 90x10 110x8 110x7 Single Leg Curls 50x10 70x8 80x7 Lying Leg Curl 90x4 drop 70x4 70x10 80x7 Squats Wasn't sure the weight to use b/c of my shoulder. Went light and gradually increased as I went along to see what I could handle. Next time I'll go up. By the time I was done with 145 my back was so tired but my legs didn't get much at all. I know I can do more then that. Press Wasn't sure the weight to use but was happy with my end results. I'll go right to 320 next time and see if I can hit 400 by the 3rd set. Single CurlsDid these first instead of LLC's and they felt great...I will continue to do these first. I feel it will help even my hammies out some. LLC Haha didn't think my hams were that tired...had to drop after 90x4 but its all good. Felt great. Overall great w/o...shoulder is really killin me now but it will rest up by tonight and I'll be fine. All the weights will be going up by next friday. Just curious what everyone thinks...I am doin legs twice a week so how should I split the reps up? Should I go heavy one day then light the other or just give it a variety of reps each day? |
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"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson
´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º> |
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03-04-2005, 04:36 PM
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#11 | |
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MP Minister of Pain!
Elite Member
Join Date: Sep 2003
Location: Ocean County NJ
Posts: 7,300
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Quote:
 Sounds good my man LOL. I'll be sure to make that show!! At this rate my legs may be as big as his but my upper body will be like a chicken heh. |
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"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson
´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º> |
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03-05-2005, 05:23 AM
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#12 |
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Done
Join Date: Aug 2003
Location: Southern, NJ
Posts: 5,176
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Yeah I can see where squats would be hard on your shoulders. Does your gym have a hack squat machine? If not, I think maybe you should stick with leg presses until it heals a bit. Any word on the MRI?
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03-05-2005, 06:06 AM
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#13 |
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UNLEASH THE BEAST
Elite Member
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Good advice JD!
 Nice W/O Dead. |
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I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...
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03-05-2005, 09:47 AM
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#14 |
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MP Minister of Pain!
Elite Member
Join Date: Sep 2003
Location: Ocean County NJ
Posts: 7,300
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JD Yea I have a hack squat machine but that puts more pressure on my shoulders. At least with the BB I can put it on my traps away from the pain and not worry about it. The hack machine has this massive pad that just covers my entire shoulder and most of the pressure is on the anterior portion of my delts...thats where the pain is.
And no word on the MRI....seems like the insurance is ignorming me. They wont return phone calls or anything. I have been calling every day but no word. I'll continue to call and fax them every day next week as well until I can go for one. Rock Thanks bud...doesn't compare to your leg day but it works LOL. |
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"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson
´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º> |
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03-07-2005, 04:34 PM
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#15 |
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MP Minister of Pain!
Elite Member
Join Date: Sep 2003
Location: Ocean County NJ
Posts: 7,300
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3-7-05 High Carb Legs
Today was a good day in the gym...didn't get the weights I was shootin for but it still felt like a good day. Didn't train anything to failure and still had that little ooompf left. I'll be sure to destroy them on friday.
Leg Press 360x6 410x4 410x4 drop 270x12 drop 180x12 BB Squat 115x8 135x8 155x5 Smith Squat 2 sets @ 135x8 Single Leg Curl 70x8 70x8 80x8 80x7 Lying Leg Curl 70x8 70x8 75x6 New routine: Monday Leg press x 3 BB Squats x 3 Smith Squats x 3 Leg Ext x 2 Single Leg Curls x 4 Lying Leg Curls x 3 Friday BB Squats x 3 Smith Lunges x 3 Single Leg Press x 3 Leg Ext x 2 Single Leg Curls x 4 Lying Leg Curls x 3 M1: 8oz beef, cabbage, 1.5 cups rice, 2 slice WW bread, 1 small pear M2: Tri-O-Plex workout M3: 2 scoops whey, 1 cup dry oats, 2 slice WW bread, small apple M4: 8oz pork loin, 3 cups cooked B rice, 1/2 cup beans, small apple M5:? M6:? |
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"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson
´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º> |
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03-07-2005, 06:33 PM
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#16 | |
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Lookin' for abs !
Elite Member
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Quote:
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My Last Journal Before The One You're Reading Now
Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005 |
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03-07-2005, 06:33 PM
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#17 |
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Lookin' for abs !
Elite Member
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DB,
glad to see you getting some gym time ! Cool new avi Reminds me of someone else's lolLast edited by gwcaton : 03-07-2005 at 06:47 PM. |
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My Last Journal Before The One You're Reading Now
Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005 |
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03-07-2005, 07:58 PM
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#18 | |
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MP Minister of Pain!
Elite Member
Join Date: Sep 2003
Location: Ocean County NJ
Posts: 7,300
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Quote:
LOL yea I got bored the other week and made it but lost where I saved it to...stumbled onto it today. Its just somethin stupid LOL. |
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"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson
´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º> |
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03-07-2005, 08:32 PM
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#19 | |
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MP Minister of Pain!
Elite Member
Join Date: Sep 2003
Location: Ocean County NJ
Posts: 7,300
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Quote:
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"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson
´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º> |
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03-09-2005, 10:51 PM
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#20 |
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MP Minister of Pain!
Elite Member
Join Date: Sep 2003
Location: Ocean County NJ
Posts: 7,300
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Damn been so busy haven't had a chance to hit the gym or really follow my diet to much. Today I only had:
m1:2 eggs, 4 whites, 2 slices WW bread, apple m2:8oz chicken, salad, fresh mozz, grilled veggies,1.5 rice rice Just breakfast and dinner! So pissed! Tomorrow is no carb...finally got some time to actually figure out an EXACT meal plan so I can't wing it anymore. Here it is: High Carb 8:30am Meal 1: 2 eggs, 4 whites, 1 cup dry oats, small piece fruit 11:30am Meal 2: 2 scoops whey, olive oil Training 2:30pm Meal 3: 2scoops whey, 2 cups dry oats, small piece fruit 5:30pm Meal 4: 7oz chicken, ¾ cup dry brown rice, small piece fruit 8:30pm Meal 5: 7oz chicken,¾ cup dry brown rice, small piece fruit 11:30pm Meal 6: 7oz chicken, veggies, fish oil caps 3295 total cals 250g’s proteins 420g’s carbs 30g’s fats Low Carb 8:30am Meal 1: 2 eggs, 4 whites, ¾ cup dry oats, small piece fruit 11:30am Meal 2: 2 scoops whey, olive oil Training 2:30pm Meal 3: 2scoops whey, ½ cups dry oats, small piece fruit 5:30pm Meal 4: 7oz chicken, ½ cup dry brown rice, small piece fruit 8:30pm Meal 5: 7oz chicken, veggies, fish oil caps 11:30pm Meal 6: 7oz chicken, veggies, fish oil caps 2095total cals 250g’s proteins 175g’s carbs 30g’s fats No Carb 8:30am Meal 1: 2 eggs, 4 whites 11:30am Meal 2: 2 scoops whey, olive oil Training 2:30pm Meal 3: 2 scoops whey 5:30pm Meal 4: 8oz chicken, Veggies 8:30pm Meal 5: 8oz chicken, veggies, fish oil caps 11:30pm Meal 6: 8oz chicken, veggies, fish oil caps 1625 total cals 270g’s proteins 30g’s fats Not that anyone cares but now its posted so I can reference it or if someone my size wants a diet its there for the using. Tomorrow I'll be hitting up some abs, low back, calves, and cardio. Well I guess its off to sleep! Later everyone! |
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"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson
´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º> |
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03-10-2005, 02:11 AM
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#21 |
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Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,400
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Good luck whipping that shoulder into shape. Show that bitch who's boss!
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The only time it's bad to feel the burn is when you're peeing...
CowPimp Picks Up Heavy Shit MySpace YouTube Videos |
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03-10-2005, 10:06 AM
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#22 | |
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MP Minister of Pain!
Elite Member
Join Date: Sep 2003
Location: Ocean County NJ
Posts: 7,300
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Quote:
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"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson
´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º> |
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03-10-2005, 04:28 PM
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#23 |
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MP Minister of Pain!
Elite Member
Join Date: Sep 2003
Location: Ocean County NJ
Posts: 7,300
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3-10-05 No Carb...
Today was a no carb day...woke up about an hour late today so my meals got switched up a tad.
M1:2 scoops whey, 1tbl olive oil M2:8oz chicken, salad M3:2 eggs, 4 whites, 2tbl tuna M4:8oz chicken, veggies, salad M5:9oz chicken, salad M6:9oz chicken, salad No carb days are much easier when I know I have a high carb day of a whoping 420+ carbs coming LOL...thats what keeps me going all week. Gotta love it! Actually got in the gym for a few minues today... 5 sets of crunches SS'ed with weighted machine crunches(90lbs) 5 sets hyper ext's..BWx25, BWx25, 25x20, 25x20, 45x15, 45x12 ***Can't hold much weight in my hands...that 45 was killin me! 5 sets calf sled 90x25, 180x20, 205x15, 230x12, 230x12 3 sets 90deg calf raise 3x90x15 No time for cardio...been running erands all damn day and now I need to run to the fire house for washnight. No weight loss really...I'm just now getting serious. Everyone has commented on how my gut is back...which I know it is I can see it for myself. Kinda bugs me some but I'm trying not to let it get to me. Just gonna work through it and shed the lbs slowely till I can lift again! |
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"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson
´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º> |
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03-10-2005, 11:48 PM
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#24 |
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MP Minister of Pain!
Elite Member
Join Date: Sep 2003
Location: Ocean County NJ
Posts: 7,300
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Just about to go to sleep...gonna be dreaming of my pot of brown rice and 2 massive yams waiting for me in the AM! Gotta love these fridays off from class and I get to train legs in an empty gym. Man I LOVE fridays...wake up when i want, eat all the carbs i want, and train the way i want....its like cheesburger in paradise
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"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson
´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º> |
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