Deads ReHab...

[DeadBolt]

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

 

[DeadBolt]

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.

 

[fUnc17]

Good luck man! I had a rotator cuff injury a few months ago and it took awhile to heal, I know how you feel!

 

[PreMier]

Goodluck bro.

 

[Rocco32]

Looks like a good set-up you've got here Dead. Good luck buddy.

 

[JerseyDevil]

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.

 

[gwcaton]

hang in there DB !

 

[DeadBolt]

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!!!

 

[DeadBolt]

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?

 

[PreMier]

Everything is going swell. I should be the next Ron Coleman in no time

 

[DeadBolt]

Everything is going swell. I should be the next Ron Coleman in no time

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.

 

[JerseyDevil]

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?

 

[Rocco32]

Good advice JD! Nice W/O Dead.

 

[DeadBolt]

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.

 

[DeadBolt]

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:?

 

[gwcaton]

Everything is going swell. I should be the next Ron Coleman in no time

Better get to work on your tan !

 

[gwcaton]

DB,

glad to see you getting some gym time !

Cool new avi Reminds me of someone else's lol

 

[DeadBolt]

DB,

glad to see you getting some gym time !

Cool new avi Reminds me of someone else's lol

Gym is always a plus...I love that place but hate I can't do jack shit there.

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.

 

[DeadBolt]

Better get to work on your tan !

Just saw this one

 

[DeadBolt]

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!

 

[CowPimp]

Good luck whipping that shoulder into shape. Show that bitch who's boss!

 

[DeadBolt]

Good luck whipping that shoulder into shape. Show that bitch who's boss!

Hey tnx for stoppin in CP...yea I'm jusut resting it up now and hoping for the best. I could use that mri but it may be a few more week now so who the hell knows what is gonna happen.

 

[DeadBolt]

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!

 

[DeadBolt]

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

 

[gwcaton]

TGIF !!! Have a great one DB !

 

[DeadBolt]

TGIF !!! Have a great one DB !

Sorry friday is my day to sleep in...yes tgif lol. Today will def be a good one..carb up, lifting weights, and gf is at work all day so she is off my ass.

Off to my first meal...lets see how many carbs I can pack in!

 

[DeadBolt]

Todays meal one:
9oz chicken
2cups cooked brown rice (92 carbs)
9oz sweet potato (55 carbs)
1/2 apple (10 carbs)
cup of tea to settle the stomach

Almost 160 carbs...

Off to the gym!

 

[gwcaton]

Sorry friday is my day to sleep in...yes tgif lol. Today will def be a good one..carb up, lifting weights, and gf is at work all day so she is off my ass.



Off to my first meal...lets see how many carbs I can pack in!

The gym !!!!!! Cool !!!

 

[DeadBolt]

3-11-05 High Carb Legs

Awsome day in the gym! I was very happy with my results! Carbs make a world of a difference with the amount of energy I have throughout the entire w/o.

BB Squats
145x8
165x8
185x7 PR
**belt

Leg Press
320x10
360x9
400x6

Leg Ext
87.5x10
100x10
112.5x7

Lying Leg Curl
70x10
80x10
90x8
90x7

Single Leg Curl
50x10
60x10
70x8
80x7

Squats I actually wore a belt for all 3 sets b/c my low back is sooo sore from yesterdays hyper's. I didn't want to risk throwing my back out or anything. Squats were real good and there was a shitload more power behind them...shoulder held me back alot. I think soon enough I'll break into the 200's. Also trying to keep very strict form...I tend to lean forward to much and make it a shitty good morning LOL.

Press These felt really strong...last rep or two were not perfect but my legs were fried. I'll def nail 400 for 10 next friday...

HammiesLLC's and singles were reversed today so I was unsure the weights...took me a set to figure each one out.

Diet:
Meal 1: 9oz chicken, 2cups cooked brown rice, 9oz sweet potato, 1/2 apple
Workout
Meal 2: 2 scoops whey, 2cups dry oats, mixed fruit cup
Meal 3: 8oz Salmon Filet, 3cups cooked brown rice, 1/2 apple
Meal 4: 2eggs, 4whites, salad
Meal 5: Tuna w/ light mayo.

Slept in an extra 3 hours so I missed my first meal...these are the 5 I have prepped already so we'll see if theres time for another on.

 

[Rocco32]

Looking good in here buddy! Diet looks real good too, lotsa carbs today Why do you think your leaning forward so much on Squats? I'm curious because I definately lean forward some too.