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Thread: Well Hell...

  1. #1351
    Senior Member brihead301's Avatar
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    Quote Originally Posted by Kiff View Post
    Injuries suck man
    This pretty much says it all! I have a borderline, time-off-from-lifting injury right now too in my shoulder. I'm fighting though it, and hoping it will just heal itself as I continue to train (probably not the smartest way to approach this injury). But ya, it definitely sucks!!!

    Good luck with a speedy recovery....only thing you can do is keep the diet and cardio in check, as suggested. You'll be back in no time!
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  2. #1352
    Become Unbreakable Mark!'s Avatar
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    Quote Originally Posted by brihead301 View Post
    This pretty much says it all! I have a borderline, time-off-from-lifting injury right now too in my shoulder. I'm fighting though it, and hoping it will just heal itself as I continue to train (probably not the smartest way to approach this injury). But ya, it definitely sucks!!!

    Good luck with a speedy recovery....only thing you can do is keep the diet and cardio in check, as suggested. You'll be back in no time!
    Yeah, feeling tons better today, but still gotta baby it, wifes orders. I want to continue to train as it heals but my wife has practically locked me out of the garage, so no go for me until at least Thursday. Go see a doc about it, get some anti inflammatory meds at least, those help me out the best, and he gave me several refills to keep me on them for a few months. Diet has been pretty good.
    "Light Weight"

    260's by May

  3. #1353
    Become Unbreakable Mark!'s Avatar
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    My diet plan. This is what I'm doing, since we're focusing on that the most lately.

    12 days depletion of carbs
    2 days carbs

    During the 12 days, after the first 6 I gradually decrease calories, ever so slightly every 3rd day until the 12th day. On the 12th day it's basically an IF day, one large meal, that's it. I've had more success this past week without lifting, on the scale as far as weight loss has gone, and I like the way it's moving.

    AM Weight: 348.6 I'm only 1.6 ounces away from goal loss this cycle, with the injury, and without adding any extra cardio in since jumping around and tightening/compressing the area hurts. Tomorrow, I may vie for a little lifting, extremely light weight to get a stretch in. Carbs today and tomorrow will be cleaner than last carb up.
    Wednesday
    Meal 1-Oatmeal and scrambled eggs with bacon, hash browns
    Meal 2-Protein with PB
    Meal 3-Chipotle
    Meal 4-Protein with PB
    Meal 5-Chicken Salad Sandwich, Baked Lays

    Thursday
    Meal 1-Same as Wednesday
    Meal 2-Protein with PB
    Meal 3-Chipotle Bowl + Chips and Salsa
    Meal 4-Protein with PB
    Meal 5-Whole Grain Pasta W/Marinara Sauce, HUGE Salad

    Last time my weight shifted up 14lbs in 2 days, mostly water and 8 of it came off, so assuming, roughly, 6lbs was food, I'm hoping to stay below 354 this carb up. I think it's completely do-able, since last time I ate pizza, candy, ice cream, whatever else I wanted. Having this structured diet laid out for me will definitely help.
    "Light Weight"

    260's by May

  4. #1354
    Senior Member SCmmaFAN's Avatar
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    The diet looks good and clean for carb up. It's almost hard to believe that your weight shifts that much with the carb ups. It'll be interesting to see how much the clean carbs will affect you compared to dirty carbs.

  5. #1355
    Become Unbreakable Mark!'s Avatar
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    Holy hell...seriously.

    Today felt good in the gym today, did conditioning for an hour, really really sore and tired.

    Prowler Pushes
    10 x 12 yards all under 6 seconds

    Barbell Complex
    10 squats
    10 good mornings
    10 dead lifts
    10 rows
    10 kettlebell swings
    Repeated 3 times within 10 minutes, fell on the floor in agonizing pain and feeling of accomplishment.

    Rope Waves - it has just finished raining, so the damn rope was soaked and heavy as hell, sucked.
    30 seconds on, 1 minute off x 3 rounds These suck a lot.

    Lunges
    1 minute doing lunges, 2 minutes off x 2 rounds

    Everything felt good, had to lay down for a bit at the end, was exhausted. Limped to the truck after throwing up, and cruise control all the way home baby.
    "Light Weight"

    260's by May

  6. #1356
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    I think that looks awesome, nice work!
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  7. #1357
    THE 800 QUEST NickAus's Avatar
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    Great work, like the food intake!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  8. #1358
    WBB Team Captain Coke's Avatar
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    Great day of intense conditioning work Mark.

  9. #1359
    Moderator Off Road's Avatar
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    Throwing up is intense. Hope the chest is feeling good after all that.
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  10. #1360
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    Quote Originally Posted by Off Road View Post
    Throwing up is intense. Hope the chest is feeling good after all that.
    totally missed that...props for the extra "ab work"
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  11. #1361
    Become Unbreakable Mark!'s Avatar
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    Quote Originally Posted by StLRPh View Post
    I think that looks awesome, nice work!
    Thanks man, felt good to get a conditioning workout in, hurt, but in a good way.

    Quote Originally Posted by NickAus View Post
    Great work, like the food intake!!
    Food intake so far has been good. Enjoying it, but keeping it sensible.

    Quote Originally Posted by CoCoa View Post
    Great day of intense conditioning work Mark.
    Thanks Coke!

    Quote Originally Posted by Off Road View Post
    Throwing up is intense. Hope the chest is feeling good after all that.
    It's feeling pretty good actually. A little sore, but good. Not PAIN, just soreness.

    Quote Originally Posted by StLRPh View Post
    totally missed that...props for the extra "ab work"
    Ha, yup
    "Light Weight"

    260's by May

  12. #1362
    Become Unbreakable Mark!'s Avatar
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    PEOWWWW!!!!!

    Well refeed is over pretty much, weight right now around a bloated 359, but you can't tell I'm bloated, I look that way all the time, haha. Overall I feel good about the refeed, once I sleep and piss in the AM, should be lower, which means the foods I ate these past 2 days helped keep the weight down. Next refeed I'm considering a one day bonanza, I think I'll do better that way. We shall see. Minor adjustments.

    Goal for the next 2 weeks: Stay pain free in the arm. Going to lift heavy, pull heavy, and squat heavy, but going to baby the arm afterwards and make sure I don't do anything that would compromise it. Bench should be 210 x 5 x 5, so that'll be a goal, squat should be around 380 or so for 3 reps, and I may push a few heavier singles, on DL day I'm shooting for 585 block pull, we'll see. I'm ready.
    "Light Weight"

    260's by May

  13. #1363
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    AM crew is strong in this one

    glad to hear things are healing up

  14. #1364
    House Lannister
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    Quote Originally Posted by NickAus View Post
    Chevelle2291 who is the girl in the avatar?

    Very nice!
    Quote Originally Posted by Mark! View Post
    That's Keira Knightley Nick, haha.
    No it ain't!

    It's this girl from the new Lonely Island song. She's fine as hell. Hold on I'll post the vid.



    She's 40 seconds in. So fine.

  15. #1365
    Moderator Off Road's Avatar
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    Quote Originally Posted by chevelle2291 View Post


    Okay, I hate rap and I'm definitely not a Bolton fan...but that video was funny as hell.
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  16. #1366
    Become Unbreakable Mark!'s Avatar
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    Have to watch this when I get home, love anti youtube work place.

    Ironically enough, I started watching Train Insane-Branch Warrens DVD on youtube on my phone, and it's pretty freakin crazy. In to the first 20 or so minutes, fun to watch. Kind of gives you an in depth view at my home gym too, good stuff.
    "Light Weight"

    260's by May

  17. #1367
    THE 800 QUEST NickAus's Avatar
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    She IS fine.......I have a thing for that look and all its variants he he.

    Jennifer Conelly is so good!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  18. #1368
    Become Unbreakable Mark!'s Avatar
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    Talked to Rory about some diet things, and ended up being shown Lyle McDonalds website and holy hell there's a HUGE amount of information on keto diet on there. Man, that's one hell of a resource for sure. Plan is 13 days depletion, 1 day refeed, will see how it works. Also, if needed, a high carb meal, just one, within the 13 days. Likely oatmeal for breakfast one day if I hit a stall. Lots of really good info over there regarding keto type diets.
    "Light Weight"

    260's by May

  19. #1369
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    Nice job moving forward in spite of the injury Mark!

  20. #1370
    Become Unbreakable Mark!'s Avatar
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    Yeah, actually I tried to put my little break to good use and get my diet/conditioning plan squared away. Here's what I'm looking at running for a month, then adjust accordingly, pending my survival.

    Thursday-Bench/upperbody
    Saturday Morning-Squat
    Sunday Morning-Bench
    Tuesday Morning (possibly Monday morning depending on recovery-Deadlift
    Tuesday Evening after 8 hrs sleep-Conditioning

    Keep in mind I work 4pm-2am, so my lifting is done around 2:30am/3am each morning. No bench work this week really, just squats tonight and deadlift Tuesday morning, I figured I'd do some benching Monday morning just to play.
    "Light Weight"

    260's by May

  21. #1371
    Become Unbreakable Mark!'s Avatar
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    LMAO, I hate rap, but cheesy white dude rap? Fuckin greatness.

    I'm tired as shit right now man, I can barely keep my damn eyes open.

    Squat
    Warm up BS

    Work
    315 x 3
    355 x 3
    385 x 3
    405 x 1 Felt heavy, was hoping to at least match my PR tonight, just to prove to myself I can, and that I was back. I really wasn't feeling 425...so...
    430 x 1 Light weight mutha fucka. +5lb PR after not squatting for a week. Moved faster than 405. I just said to myself, self...you're going to squat 430 tonight, you're going to get deep, dig deep, and squat this damn weight. Gotta lift big to get big and strong!

    Box Squats
    275 x 5 x 2 sets I like these quite a bit.

    Wrench in the gears? Nah, just screwin around now.
    Bench Press
    135 x 10
    185 x 5
    205 x 5 x 3 sets Like I said, no bench plans for this week until Thursday, so had to do something right?

    Suitcase deadlift
    140 x 3 x 3 each side Enjoying these too.

    Leg Curls
    50 x 15 x 2 sets
    75 x 10 x 2 sets

    Leg Extensions
    75 x 10 x 3 sets

    Sit Ups
    10 x 4 sets

    Everything felt good, I'm just exhausted now, sleep time.
    "Light Weight"

    260's by May

  22. #1372
    THE 800 QUEST NickAus's Avatar
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    Dig deep!!

    Great work on that PR 430 bro!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  23. #1373
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    nice squatting man... why are you benching the day before bench day ?

    late on the video.. did not like that video except for tony montana part.. which was pretty amusing

  24. #1374
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    Nice squat PR!
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  25. #1375
    Moderator Off Road's Avatar
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    Big, big squats Mark. Nice.
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