Time to rebuild

[heathj]

Back should be fully healed after surgery earlier this year. Starting to get back on a 6x/week lifting schedule and will try to drop 10 lbs of bodyfat over the next month or two. Would like to be around 205 @ 8-10% bodyfat.

Over the next two weeks I will abstain from alcohol and try to limit anything with gluten.

Lifting schedule:
Mon - Chest/Back/Abs
Tues - Arms/Calves/Abs
Weds - Legs/Shoulders
Thurs - Chest/Biceps/Calves/Abs
Fri - Back/Triceps/Abs
Sat - Legs/Shoulders

Will do at least 20 min cardio and 10 min rehab exercises 6x/week.

Diet this week will look as close to this:

Meal 1 - 2 tbsp PB, 2 scoops protein, 1 fruit
Meal 2 - 2 tbsp PB, 2 scoops protein
Meal 3 - 8 oz meat, 1 fruit
Meal 4 - 1 scoops protein, 2 fruit
Meal 5 - 8 oz meat, 2 serving vegetables, 1 serving almonds
Meal 6 - 4 egg white, 2 egg, 2 serving vegetables, 1 serving almonds
Meal 7 - 4 eggs, 1 scoop protein

+ 1 gal water, 4g fish oil

Today: 30 min bike, 20 min treadmill

[J.C.]

Good luck getting back into it. What happened to the back?

[heathj]

JC - Had a partial discectomy Dec 21st. Think the injury stemmed from an injury in 2002 due to improper form on deadlifting, compounded with working labor jobs for 6 years...

This week:

Mon -
Chest/Back + 15 min bike + 13 min treadmill (7 min @ 3% 4.5mph)

Tues -
Arms + 30 min cardio (15 bike/15 treadmill)

Weds -
Legs/Rehab/Shoulders + 20 min cardio (15 treadmill/5 bike)

Today:
Back/Triceps + 25 min cardio (25 min bike)

Diet has been on track around 2600 calories and only carb sources from fruit, vegetables, nuts, and protein powder.

Chest/Biceps tomorrow.

Attached is my current starting point. Lost some muscle and gained some fat over the last six months. Body should respond quick.

[heathj]

Ate some gluten free pizza last night so I upped my cardio today

37 minutes bike (10 miles)
2 min tm walk
8 min tm run (3% @ 5mph)
4 min tm walk

arm circles
arm torso reach
scapular pushups
dead bug
cross crunch
crunches
toe touches
side crunch

flat db -
45s x 30 x 3

bb row -
45 x 30 x 3

wide cable row -
60 x 20 x 2
-ss-
narrow cable row -
60 x 20 x 2

trx pushups -
x 15 x 2
-ss-
cable fly -
12.5 x 20 x 2

kneeling pulldowns -
12.5 x 20 x 2

stretch and done.

[heathj]

15 minutes bike (4 miles) hr 120-140
10 minutes treadmill hr 110

sidelying reach overs
side lying arm circles
dead bug
crunch
crossover crunch
side crunch
scapular pushups

bb curls -
45 x 20 x 4
-ss-
rope pushdowns -
60 x 20 x 4

db preacher curl -
20s x 15 x 3
-ss-
rope pushdowns -
80 x 15 x 3

bb curl (21s) -
45 x 7/7/7 x 2
-ss-
rope pushdown -
50 x 20 x 2 (3 sec up)

1-arm cable curl -
12.5 x 20+ x 2
-ss-
1-arm cable pushdown -
12.5 x 20+ x 2

5 minutes bike hr 150-160

legs getting some more definition. will check weight tomorrow.

[heathj]

weight: 207.4lbs

15 minute treadmill (6-10% @ 3.5-4mph) hr 140

quadruped x 10@
fire hydrants (counter/clockwise) x 10 each@
supine hip extension x 20
glute bridges x 20
1-leg glute bridge x 10@
marching glute bridges x 20
walking glute bridges x 20
2-leg rdl x 20
1-leg rdl x 10@
reach downs x 10@
lunge reach downs x 10@
1-leg standing hip internal/external rotation

db rdl -
20s x 10

bosu ball squats -
x 20, x 2

1-leg bosu rdl -
x 10@

random shoulder stuff (5-6 sets x 10-20)

5 minutes bike

10 minutes ice bath.

[heathj]

15 minutes bike

arm circles
arm reaches
scap pushups
dead bug
cross crunch
toe touches
ankle taps
side crunch

trx pushups
3 x 15

trx curl
3 x 10

db press -
45s x 40 x 4
-ss-
db curl -
20s x 20 x 4

cable fly -
12.5 x 20 x 3

bb curl -
45 x 20
65 x 15
85 x 10 x 2
45 x 20

db flys -
20s x 20 x 2

5 min bike
foam roll
stretch

[heathj]

good leg workout + 30 min cardio on Sat.

Rest day Sun.

Today:

40 min bike (11+ miles)
20 min treadmill (9 min jog @ 3% x 5mph)

prehab
foam roll
back/chest

ice back x 12 min

[heathj]

back is sore and left calf is extremely tight!

long day but managed to get something done.

20 min treadmill 6% @ 3-3.5mph
prehab + abdominals

arms -
bb curl -
45 x 20 x 10 sets
-ss-
tricep press -
50-70 x 20 x 10 sets

10 minute bike

stretch calves.

[heathj]

20 min treadmill (6% @ 3.2-4mph)
prehab

legs/shoulders

mostly work on stability and balance with legs

10 minute bike.

ice back.

[heathj]

Been having trouble posting on here I guess.

Workouts have been going great lately! Cardio is at minimum 40 minutes per day currently.

Today:
40 minutes bike (11 miles)
prehab + abs x 10 min

Chest/Bicep-

trx pushup - 3 x 15
-ss-
trx curl - 3 x 10

Incline DB press -
50s x 30 x 3 sets

db curl -
25s x 15@
35s x 15@
45s x 10@

db fly -
20s x 20 x 3

bb curl -
45 x 20 x 3

cable flys -
17.5 x 20 x 3
-ss-
plate pinching curls -
2-25s x 10 x 2

plate curls -
25 x 10 x 2

medicine ball pushups -
x10@ x 3 sets

1-arm cable horizontal adduction -
17.5 x 20 x 3

5 minutes bike.

done.

[heathj]

good workout tonight after a 12 hour workday. a double header and a 2 1/2 hour busride each way.

40 minutes bike (11 miles)
10 min prehab + abs
front plank 2 x 30 sec

back/triceps x 30 minutes

stretch + the stick

[heathj]

workouts going well lately.

Doing 45 min cardio every day. Bump to 50 min next week.

Today I did chest/back.

[heathj]

I have been slacking on posting lately...weight is around 203-204. Bodyfat probably around 11-12%.

Today:

60 min bike (17.5 miles)
15 min warm-up (abs + prehab)

Circuit: x 3 sets
MB Slams x 10
MB lunge toss against wall x 5@
MB hip toss x 5@
MB chest press x 10
Pullups x 5
Pushups x 15

Ice and done.

Food today:

Musclemilk shake + 2 tbsp pb
8 oz chicken + 1 small bag dorito chips
1 apple
12oz cobb salad
1 serving nuts
1 apple + 2 tbsp pb
1 can tuna + 1 tbsp mayo + 2 servings lettuce
probably eat some eggs later.

[Alex.V]

Um, holy shit, didn't see you were back!