Ohio Steves Comeback Journal

[OHIOSTEVE]

Ok as requested I will start this as my official journal.....everyone pretty much knows my history so no need to get into that....started this round Monday morning ( 6-26) at 272 pounds...Been startiong and stopping 15 times in the last couple weeks so no weight loss to speak of......doing cardio ( bike) on an empty stomach first thing in the morning.....preparing 6 meals the night before and sticking them in microwavable containers in the fridge.....Its all stuff that COULD be eaten cold in a pinch. Lifting 2 times a day with a major body part ( legas ..chest ...back) early afternoon and small ( tris bi's and shoulders) in the evening sometimes midnight or later......doing 3-4 exercises each body part for 3 sets of 10 reps as heavy as I can go......which isn't very heavy due to still hurting pretty good lol........doing around 275 grams protein a day , and if I get more I don't care......140 grams good fats...and as few carbs as possible ( 25 or so from veggies and nuts) No post workout shake for now......Today I did back work...seated rows...bent rows...lat pulls...one armed rows....NO deads yet due to being kinda scared to do em after getting hurt from them. will do bis tonight.

[jtroster]

Welcome back to journaling.

I know you are still afraid to do deads. But it might help just to do them with the bar to work on form.

[mom24boys]

Hiyas...welcome back

[OHIOSTEVE]

Ok first minor setback...truck quit last night as I pulled into a customers house....alternator.......had to leave early this morning to go get it fixed....eating properly but had to skip leg workout this morning...will pick it up tonight or in the morning however.

[jaguarr]

Welcome back, Steve. Don't get TOO carried away with those 2-A-Day Workouts, man. Could be a way to hurt yourself. Ease your way back into it. Slow and steady wins this race. You know that already, though. :)

jag

[joed]

Look forward to following your progress.

[justtryn]

Welcome back, Steve. It's good to share your journey with you. Like Jag said, be careful with the 2 a days. They can catch up with you rather quickly - I speak from experience. :)

[freedom_myth]

man, thanks for picking a thread already!!! LOL.

i kept seeing new ones start and did not know which was going to be your "home thread"... to save on my list. now i can delete all those others.

keep at it and i will also toss in a comment about lifting twice a day as heavy as you can go to start back: don't do it, it sounds like something i would do, while telling someone else not to. so that means it is a bad idea ;-) overtraind muscle (or joint) = injury. i pushed a little to fast again this time, even though i did better at behaving with the weights, i added the heavy bag in several weeks too soon, and now my "good" shoulder hurts worse than my bad shoulder, and i am stuck doing legs and biceps for a while...

[OHIOSTEVE]

HEY GUYS... I am ashamed to admit that I quit AGAIN....no matter what I try I CANNOT Get my head into it this time....Before I was determined to improve and now its like drudgery to even diet let alone lift......I started back at judo and that was bad ( kept getting hurt) and will give that another go tomorrow....I AM trying to clean up my diet as at least a start.....I will start keeping a better record of what I am doing and hopefully that will get me going again.

[OHIOSTEVE]

OK just got back from judo class....it was bad.....I cannot believe how bad my cardio has gotten since being injured.....add to the our mats are above a heated pool and the humidity is UNGODLY....spent all morning just trying to get a deep breath.

[dbx]

HEY GUYS... I am ashamed to admit that I quit AGAIN....no matter what I try I CANNOT Get my head into it this time....Before I was determined to improve and now its like drudgery to even diet let alone lift......I started back at judo and that was bad ( kept getting hurt) and will give that another go tomorrow....I AM trying to clean up my diet as at least a start.....I will start keeping a better record of what I am doing and hopefully that will get me going again.

You may need some tough love here: Get you head on straight and get your ass back into the gym! Suffer the pain of discipline now, or suffer the pain of regret later. You are obviously suffering the pain of regret right now. But.....YOU can change that. Only YOU. And you can change that today or tomorrow. It's up to you.

Remember how good it feels to be in the groove? Remember how good it feels after a great workout? Remember how good that pump feels? Remember that great sense of accomplishment?

You have a great support team here, but YOU have to do YOUR part. Take a deep breath, focus, and get to work! We'll be here :)

[OHIOSTEVE]

I know I am a whiner........just cannot believe the shape I am in now compared to last DEC....makes me wanna puke........went against a guy in judo today that 6 months ago I would have just annhialated barely got a throw today and it was ugly lol.....I keep jumping from diet to diet and then to binge eating....I have been kicking around a diet from BEVERLY INTL. 50% protein///30% fat....20% carbs....at 3000 calories ( their recommendation IMO too high) I FEEL better on this type diet but lose better on the keto type. AAAAGGGGGGGHHHHHHHHHH!!!!!!!!!

[OHIOSTEVE]

You guys seem pretty down on the 2 a day lifting......do you recommend lifting every day and doing one body part with no off days> Or do you recommend the mon -wed-fri lifting with cardio on tues-thurs-sat and sun off? Keeping in mind I detest cardio........

[pastorgbc]

You will find many opinions on what you are asking, each one correct.

I personally like to lift 5 days and rest on the weekend. I primarily like to focus on a single bodypart each day, but I go on cycles where I will try and do some exercise for each bodypart twice during the week.

I would search on the articles. There are many great workouts listed. I would then apply what feels instinctively right to you to them and come up with a plan that both motivates and challenges you.

Good luck,
Ray

[justtryn]

I have done well with the one body part a day routine. Do some cardio on the weekend to mix it up. Or you could walk in the morning when it's cool (nothing wrong with walking) and lift in the evening.

[sluge]

DUDE. I don't know you from adam. However, let me tell you this. Get off your arse and get to it. I don't know the injuries you are referring to,but allow me to intro myself and tell you a story.

I am 38 years old and my name is Greg, search and you;ll find a little more about me. On April 18th 2005 I had the worst thing ever happen to me. I was involved in a hit and run while I was riding my crotch rocket(motorcycle) and No the cops never found the dude. The injury I suffered was what the doc called a fracture pelvis, actually the medical term is seperation of the pubis symphysis. Basically my pelvis was split up the center and the gap was 10 inches.( I an owner of 2 Titium plates and a few screws) That's not much for a women because their made to seperate,but for a male a 1/2 in is to much let alone 10 inches. I spent the first 2 months bed ridden, couldn't walk, couldn't move without extreme pain, Mr happy didn't and couldn't get happy at that time, my life was a total freakin wreck!!!! I tried to take my life twice bro, twice! because of the physical and the mental trauma I was experiencing. Now one year and 3 months later I am hear, I am 98% healed up with just minor back problem that will probably go away with losing the est 50 lbs of fat I carry around. I know I got a little personal about myself,which is very odd, but I want you to motivate yourself and get your mind RITE! to be healthy, stronger, and feel good about yourself. Now don't hold my strong comments at the beginning of the reply against me, please. I am just trying to get you going. Remember, I too once looked good, I too once was in shape, and I too suffered a major,major set back.

[freedom_myth]

calling steve... hello?

[OHIOSTEVE]

WOW SLUGE...sorry I missed your post until just now.....I started back lifting today AGAIN...tracking my food intake and doing a fitty style keto diet minus the post workout carb spike ( scared of the insulin spike right now)......I know I have started and stopped this stuff so many times that ya'll are probably sick of me but I got a scare yesterday that made me determined to get back into decent shape...........Started feling "funny"....checked my blood sugar and it was 175......I have been tested for diabetis in the past and was fine....I have consistently checked my sugar off and on over the years due to having a lot of diabetis in my family and have consistently been VERY good but yesterday for some reason it spiked up and I was a sick bastard for a few hours ( I know 175 isn't extremely high) One of my buddys is maried to a nurse and I talked to her about it and she said to not get too over excited with it due to my consistent regular readings AND that I have been working my ass off lately and stressing over getting work done on the house, but to make sure I keep an eye on it for a while............BUT it scared me nonetheless......I got up early this morning and did a short( 15 minute) session on the bike......and lifted this afternoon...nothing extreme just REAL slow to get started back into it...nothing but flat bench for about 7 sets of 10 starting with an empty bar and working up to 175 pounds and then back down again....hit the heavy bag for a few minutes ( started boxing as part of my MMA/judo training) I weighed in this morning at 284 pounds up a considerable amount from my low of 231.....I HOPE to start jogging soon but don't know how my knees and back will take it....I have used the back as an excuse for quite a while now for EVERYTHING.....It DID cause me to have to stop working out..it DID NOT cause me to eat 9 king sized snicker bars in 2 days while I was layed up......NO EXCUSE for gaining that kind of weight in such a short time except plain old stupidity and laziness....SOOO here we go again......

[NuclearArms]

Good to see that your back. Take your time and do what feels right, you got the rest of your life to live, so do what's best for you.

[freedom_myth]

...tracking my food intake and doing a fitty style keto diet minus the post workout carb spike ( scared of the insulin spike right now)......but I got a scare yesterday that made me determined to get back into decent shape....checked my blood sugar and it was 175......a lot of diabetis in my family ..... I weighed in this morning at 284 pounds up a considerable amount from my low of 231.....I HOPE to start jogging soon but don't know how my knees and back will take it....I have used the back as an excuse for quite a while now for EVERYTHING.....It DID cause me to have to stop working out..it DID NOT cause me to eat 9 king sized snicker bars in 2 days while I was layed up......NO EXCUSE for gaining that kind of weight in such a short time except plain old stupidity and laziness....SOOO here we go again......

hey steve, read the PM for the details on what we were talking about... but u r off to the right start, i had a feeling about that blood sugar. but read the other PM, it is not the end of the world, you could be back on track faster than you think, bigger, better and with less fat that ever b4. less fat + more muscle = less injury. what is your % bodyfat right now at this current weight?

[freedom_myth]

also, since u r just starting back, take a few minutes to take some pics and measurements, then fill in the new profile/goals that bb.com came up with... and be sure you know your % of bodyfat, that will be key if you do have to take slin and eat a special diet. you will need to know how much fat vs muscle you have as you move ahead. you may hold "scale weight" that you wanted to lose, but find out that you are shedding fat and adding heavier muscle... so the weight may be much less important than your actual amt of fat.

and do not over do it. u r doing judo, the bike and weights and now adding boxing. overtraining can also cause injury too. i tore up my shoulders trying to go back to the bag b4 my joints were ready... plus in everything u r doing, the weight (that is fat) is causing extra stress on your body and joints. i vote AGAINST jogging. it does not get you to your target heart rate, and may be bad news for your knees and back. if you need to get outdoors, add in an outdoor bike ride. but IMO cardio type exercise that doesn't get you to (and hold) your target heart rate is probably time better spent doing some thing else. but it all helps your circulation and keeps it varied. boredom (like the indoor bike) can wreck your mental attitude towards your training. find ways to spice it up to lift your outlook and boost your endorphins. all that stress you mentioned raises your catabolic hormones and cortisol, that is bad for your body & brain.

[jtroster]

Welcome back again.

[freedom_myth]

ok, now is when you have to post a workout or two!!!

:-)

[sluge]

WOW SLUGE...sorry I missed your post until just now.....I started back lifting today AGAIN...tracking my food intake and doing a fitty style keto diet minus the post workout carb spike ( scared of the insulin spike right now)......I know I have started and stopped this stuff so many times that ya'll are probably sick of me but I got a scare yesterday that made me determined to get back into decent shape...........Started feling "funny"....checked my blood sugar and it was 175......I have been tested for diabetis in the past and was fine....I have consistently checked my sugar off and on over the years due to having a lot of diabetis in my family and have consistently been VERY good but yesterday for some reason it spiked up and I was a sick bastard for a few hours ( I know 175 isn't extremely high) One of my buddys is maried to a nurse and I talked to her about it and she said to not get too over excited with it due to my consistent regular readings AND that I have been working my ass off lately and stressing over getting work done on the house, but to make sure I keep an eye on it for a while............BUT it scared me nonetheless......I got up early this morning and did a short( 15 minute) session on the bike......and lifted this afternoon...nothing extreme just REAL slow to get started back into it...nothing but flat bench for about 7 sets of 10 starting with an empty bar and working up to 175 pounds and then back down again....hit the heavy bag for a few minutes ( started boxing as part of my MMA/judo training) I weighed in this morning at 284 pounds up a considerable amount from my low of 231.....I HOPE to start jogging soon but don't know how my knees and back will take it....I have used the back as an excuse for quite a while now for EVERYTHING.....It DID cause me to have to stop working out..it DID NOT cause me to eat 9 king sized snicker bars in 2 days while I was layed up......NO EXCUSE for gaining that kind of weight in such a short time except plain old stupidity and laziness....SOOO here we go again......



Sorry for replying so late. Remember this. Take your time and gradually work you way up to an intense level. An intense level in my opionion is basically up to each individual.Don't let you mind play games with you,what I mean is don't be intimidated by some of the big buffs you may see in gym's and magizines. THey spent years working out, well most of them anyway. I get discouraged about 4 times a week,but I know as long as I am chiseling away day in and day out I will be pleased with the results. Take you time and don't over do it,"Rome was not built in a day".

As far as your blood sugar, I have no clue on that. All I can tell you is search the net , read books and study on nutrition. I believe the correct diet and exercise plan is the Key to a healthy life style.

[OHIOSTEVE]

on the road ALL DAY today....I won a contest my boss had running and I got 2 free guns!!!!!! a Beretta 360 ( I think) semi auto 12 guage....and a hand gun for concealed carry.......He called and told me to meet him at the office and we would go pick out the hand gun....I decided on a S&W hammerless airweight .38.......I DID eat properly while I was out but no work out YET...will get out there before bed tonight I PROMISE....as far as my workouts being posted I don't think my ego could take it lol.....yet.

[stephenlouis]

You win guns at work? That is curious. I think you have a upbeat attitude and i am enjoying reading your journey towards your goals, I have no doubt, your story will be a happy one. Keep it up!

[freedom_myth]

on the road ALL DAY today....I won a contest my boss had running and I got 2 free guns!!!!!! a Beretta 360 ( I think) semi auto 12 guage....and a hand gun for concealed carry.......He called and told me to meet him at the office and we would go pick out the hand gun....I decided on a S&W hammerless airweight .38.......I DID eat properly while I was out but no work out YET...will get out there before bed tonight I PROMISE....as far as my workouts being posted I don't think my ego could take it lol.....yet.

i had the s&w and it was a great gun, but, man, go for the baby glock .40 cal for concealed carry! it it awesome!

u r lucky, the best thing i have won that was work related was a shirt...

and u can post ur workouts if i can post mine. i was doing DB laterals with 5lbs because of the shoulder pain! i am not able to lift any kind of weight right now myself. don't even put in the weight, just the lift, the sets and reps... just to keep you on track.

[OHIOSTEVE]

I did not get to lift last night...got company till late.....went to the Y this morning however and did some muay thia training ( My instructor dabbles a little in everything so we have a strong base in Judo...pretty strong in ground work ........jujitsu/wrestling......we have spent 5-6 sessions on basic boxing and today he showed me some very basic muay thai........after a few sessions on this we will try to put it all together......

[freedom_myth]

I did not get to lift last night...got company till late.....went to the Y this morning however and did some muay thia training......

hey, have you made it to the weights yet? or more importantly, the doctor to get a meter and really keep close track of your high and low numbers as your blood sugar and insulin levels rise and fall?

[OHIOSTEVE]

weighed in a few days ago....293 pounds......decided thats ridiculous......no lifting yet as I am still kinda messed up, but very serious dieting ( serious as in super ultra clean and low/no carbs) down to 281 this morning...water I know but I am so far sticking to the dieting.

[OHIOSTEVE]

One more day of clean eating in the books.

[freedom_myth]

One more day of clean eating in the books.


good to see you back!

working on that list, is your email the same?

[OHIOSTEVE]

slewis@woh.rr.com

[OHIOSTEVE]

I HATE this feeling.....after 3-4 days on low/no carb I get draggy BAD...lasta day or so then I am fine.....gonna TRY to start lifting again MONDAY....I am in bad shape....fat enough to be rendered.

[freedom_myth]

I HATE this feeling.....after 3-4 days on low/no carb I get draggy BAD...lasta day or so then I am fine.....gonna TRY to start lifting again MONDAY....I am in bad shape....fat enough to be rendered.


hey, monday is over and i don't see a workout posted??? are you still keeping up with the mma?

[freedom_myth]

To view your eCard, choose from the options below.

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[freedom_myth]

Happy Holidays!

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[OHIOSTEVE]

No need to start another one of these so here we go again. my big gut this morning

[OHIOSTEVE]

Worked my chest yesterday..it is amazing how much strength I have lost. getting on the bike in a few minutes.

[jtroster]

Worked my chest yesterday..it is amazing how much strength I have lost. getting on the bike in a few minutes.
You will find that your strength will come back quickly.

[OHIOSTEVE]

I certainly hope so...I just finished a half an hour on the bike...took twenty minutes to get a good sweat going even with the vinyl suit on.Its pouring now though lol.

[OHIOSTEVE]

just worked my triceps...didn't lose much strength in this area....just feeling everything out right now and will combine things a bit next go around.

[OHIOSTEVE]

Another half hour on the bike in the books

[OHIOSTEVE]

VERY LIGHT VERY EASY back workout just now...2 exercises with light weights and 3 sets each exercise. nothing hurt so thats good.
SO FAR there is little to no pain ( shoulder but thats a constant) so if it continues I will start adding and intensifying next week.

[OHIOSTEVE]

hmmmm weight was coming off at a fairly rapid pace.....weighed myself this morning and its going back up even with just 2500 or so calories a day.Only a pound though and my weight will jump around as much as 5-6 pounds in a day sometimes. MIGHT be all the water I am drinking now to alleviate the cramping.

[OHIOSTEVE]

Maybe the post workout shake is not necessary right now as I am NOT lifting very heavy or intense right now? ANy suggestions?

[OHIOSTEVE]

WENT WELL.. OBVIOUSLY I did squats..after warming up I did 3 sets of 225 atg squats. I was concerned about my back but it went great. 225 isn't great weight but for the first time I am happy as my goal was only 200. I did sets 6 -6- 5....then I did 2 sets of leg extensions @ 180 for 6 reps....did a few calf raises but need some equipment to do those as it got hairy trying to do wm on a 2x4 AFTER doing squats. did stiff legged deads 2 days ago testing the lower back so skipped em today.

[OHIOSTEVE]

Arms today bis and tris..went well. weights were well above what I expected to be able to get,,,,did some ab work but it was pretty painful to my lower back.

[OHIOSTEVE]

shoulders and traps today......shoulders are pathetically weak due to being babied over an injury....nothing hurt TOO bad today so hopefully I can get em built up some now.

[freedom_myth]

hey, what's up, long time no see!

[OHIOSTEVE]

hey, what's up, long time no see! HEY BUDDY!!!!...just trying one more time to get back at it....I have attempted it several times but each time my back would not take it..this time ( inversion therapy) it is doing GREAT and I have just finished my first time through the routine...did chest today and although again the #'s aren't braggable I am pleased with the workout.

[OHIOSTEVE]

I feel like a kid at christmas.....been very tight on the diet ( not tracking right now just clean and small) took off about 5 pounds the first week na dheading out to lunch with the inlaws.....I can see a big batch of wings in my immediate future......

[freedom_myth]

HEY BUDDY!!!!...just trying one more time to get back at it....I have attempted it several times but each time my back would not take it..this time ( inversion therapy) it is doing GREAT and I have just finished my first time through the routine...did chest today and although again the #'s aren't braggable I am pleased with the workout.

that sounds good! i have never had any real back trouble, but i have done something odd to it now since trying to add weights back in... i can see i am going to be forced to get it looked at, it just is not going away.

are you still doing the grappling?

[OHIOSTEVE]

I am doing the grappling AGAIN...had to stop due to the back....My son has his first MMA fight the 19th...I am excited and a little worried.

[OHIOSTEVE]

TODAYS WORKOUT-legs
OKAY THESE ARE NOTHING TO BRAG ABOUT BUT I AM HAPPY WITH IT BEING THE SECOND TIME THROUGH AFTER STARTING TO LIFT AGAIN.
AFTER WARMING UP

SQUATS ASS TO THE GRASS---235 X 7 X 7 X 7( ADD WEIGHT)

LEG EXTENSIONS---190 X 7 X 5

STIFF LEGGED DEADS ( first time doing them so a feeling out time) 150 x 10--175 x 8 add weight next time

SEATED CALF RAISES---225 X 17 ( ADD A LOT) 315 X 9(NEED TO ADD MORE)

STANDING CALF RAISES- 315 X 8 X 8 ( BAD FORM NEED TO FIGURE A BETTER WAY TO DO THEM)

[Daimozz]

nice wieghts for ur straight dead lifts....u must have power back and legs....keep going!!

[OHIOSTEVE]

nice wieghts for ur straight dead lifts....u must have power back and legs....keep going!!THANKS...I have strong legs due to carrying my fat ass around for 41 years lol.

[mom24boys]

YAY a workout *sorry couldnt resist* :D Glad your keepin at sweetie.

[OHIOSTEVE]

ARMS TODAY -- First off did some bike time this morning, then this afternoon did an arm workout...again the weights are not braggable-

STRAIGHT BAR CURLS-110 x 4 x 4

ALTERNATING DB CURLS-37 X 8---42 X 5( ADD A LITTLE NEXT TIME)

CABLE CURLS- 60 X 8 ( ADD NEXT TIME)

OVER HEAD CURL BAR EXTENSIONS- 97 X 9 X 8 ( ADD)

DUMBELL KICK BACKS- 37 X 15 ( ADD )

BARBELL WRIST CURLS- 100 X 8 X 6

DUMBELL WRIST CURLS - 37 X 15 ( ADD)

Supposed to do ab work today but time ran out and last time it REALLY tweaked my back.

[freedom_myth]

I am doing the grappling AGAIN...had to stop due to the back....My son has his first MMA fight the 19th...I am excited and a little worried.

cool, where is his fight?

[OHIOSTEVE]

cool, where is his fight?
BELLEFONTAINE OHIO... just an amatuer deal at the local high school gym. he has only been training for a few weeks but he is naturally good and can hit like someone swinging a ball bat! his opponent is 0-1 and a wrestler with basically no stand up. SOOO if stevie can keep it standing he will do well..on the other hand if he lets himself get taken down it could get ugly.

[OHIOSTEVE]

just got back from some jujitsu training....didn't think about eating so its been like 14 hours or so since I ate anything..DO NOT try to do 45 minutes of guard passes that empty..it'll make you sick ;-)

[OHIOSTEVE]

Shoulder day...this is my absolute weakest area strength wise--

Seated military bb press-105 X 6 X 6 X5

seated DB press-------37 X 6 X6

side later Db raises------27 X8 X6

BB shrugs------200 X 8 X 8

upright rows---100 X 6 ( very bad form) 85 X 6 excellent form

[freedom_myth]

BELLEFONTAINE OHIO... just an amatuer deal at the local high school gym. he has only been training for a few weeks but he is naturally good and can hit like someone swinging a ball bat! his opponent is 0-1 and a wrestler with basically no stand up. SOOO if stevie can keep it standing he will do well..on the other hand if he lets himself get taken down it could get ugly.

i am sure he will do great, and hope you get some cool video and pics! my training is on hold "again"... my friend accidentally smashed me in the face with his elbow monday night while i was resting from a bag workout... it cut thru the meat all the way down to the damn bone over my eye! lol... what a mess. i take aspirin, so you can imagine all the blood. it didn't hurt or bother me when it happened, i did not even know why he was running away at first, i thought he just nicked me a little. but i stopped at the ER late that night on the way home to see if i needed stitches (which i did)... they said it was ripped up good. so now it aches and is a royal pain... i can't get it wet or train hard till it grows back together...

[freedom_myth]

just got back from some jujitsu training....didn't think about eating so its been like 14 hours or so since I ate anything..DO NOT try to do 45 minutes of guard passes that empty..it'll make you sick ;-)

also a bad idea after pizza and coke! especially for the person looking up at you from the ground!

[Daimozz]

i have issue with my shoulders too but its coming slowly..... grinding and painfully slowly......good work out keep biting down

[Seosaid]

Hello mister, sorry I didn't see your journal before :(


THANKS...I have strong legs due to carrying my fat ass around for 41 years lol.

That's why my legs are so strong!! I understand now ;)

[freedom_myth]

Shoulder day...this is my absolute weakest area strength wise--
Seated military bb press-105 X 6 X 6 X5
seated DB press-------37 X 6 X6
side later Db raises------27 X8 X6
BB shrugs------200 X 8 X 8
upright rows---100 X 6 ( very bad form) 85 X 6 excellent form

is it just me... or r u skipping the rotator work? at least a few light sets in and out b4 the workout maybe??? they REALLY help my shoulder. i can feel a HUGE diff if i do not do them for a while. they tighten up and start to ache and grind. hmmm... might be riggormortis setting in?

[OHIOSTEVE]

Just finished a cardio session...I am absolutely drenched...don't think I have ever worked up a sweat like this on the bike.

[OHIOSTEVE]

LATE WORKOUT TONIGHT. sons last high school ball game, his team got SLAUGHTERED, probably 20+ errors ( no kidding) BUT the last batter JAKE faced he struck out. Anyway my workout:

LAT PULL DOWNS-160 X 9--180 X 8 X 6

SEATED ROWS-200 X 10 X 10 ( I am afraid to add any more weight as the max on the machine is supposed to be 150 pounds)

GOOD MORNINGS-150 X 7 X 5

[mom24boys]

LOL@Josie..yeah right.

Hiyas Steve Have a great weekend.

[OHIOSTEVE]

TODAYS WORKOUT-
ATG SQUATS-250 X 6 X 5 X 4

STIFF LEGGED DEAD LIFTS-180 X 8---200 X 6

SEATED CALF RAISES-315 X 10 X 10 ( BAD , NEED A MACHINE OR A BETTER WAY TO DO EM)

SEATED MILITARY PRESS- 105 X 7 X 6 X 5

STAnding side lateral raises - 20 X 7 X 7 ( i KNOW WIMPY WEIGHT BUT THE PAIN IN MY SHOULDER KEEPS ME FROM DOING MUCH MORE THAN THAT)

BB SHRUGS- 225 X 5 X 5

[Daimozz]

nice leg day......... love squats nice weights there...........have u tried standing calf raises using a 2 x4 or something instead?

[OHIOSTEVE]

nice leg day......... love squats nice weights there...........have u tried standing calf raises using a 2 x4 or something instead?
Yes I have tried that. I can lift more than I can hold ( make sense) My calves can flex up WAY more weight than my back can support right now.
I rig up a seated by setting the catch poles at knee height. I slide the end of the bench in and set on that. I put a 2 x 4 under my toes and roll the bar onto my knees and flex it up and down. I GOTTA figure a better way. There is a seated and standing calf raise with a bunch of weights and a rack etc in the local paper for 250 bucks. Unfortunately I do NOT have room for it.

[OHIOSTEVE]

Just returned from some grappling practise. I am WORE OUT! maight go dig a groundhog or two. Or maybe just recuperate on the couch so I can go lift later.

[OHIOSTEVE]

TODAYS WORKOUT
LAT PULL DOWNS-180 X 5 X 6 X 5 ( pretty rough. I have to roll a loaded bar across my lap to keep me on the bench lol)

GOOD MORNINGS- 150 X 2 had to stop cause it was giving me a pretty good tweak in my lower back and with the history I know not to push it.


STRAIGHT BAR CURLS- 105 X 4 X 4

ALTERNATING DB CURLS- 37 X 6 X 6
Short workout but I had some grappling practise this morning and I am beat.

[Seosaid]

Hey dear, Great job on the LAT PULL DOWNS!

Careful with the back!!!!

[OHIOSTEVE]

HMMMMM the scales are not moving at all. I am barely eating ( not intentional but just eating when I am hungry and if I were guessing about 2000 calories a day) I am eating almost no carbs and I am seriously working HARD on the grappling and the weights. I look a little different after only about 2-3 weeks but the scales are NOT Going down at all. My wife says I am obsessed again lol!

[OHIOSTEVE]

Todays Workout-
Flat Barbell Bench-180 X 8 X 6 X 5 ( Add)

Flat Dumbell Flys-32 X 10 X 10 ( Add)

Tricep Press Downs-90 X 5 X 6 X 6

French Curls- 107 X 6 X 5

[Daimozz]

steve what should ur calorie intake be? u have any idea? id be guessing 2000 is kinda bit low but i dunno..... maintenance with out adding any activity multiplier is 2477........ i am guessing ur doing cardio how many days a week? 3 days ? then times it by 1.35 which is 3345...... i would htink about a minimum of 2300 with more closer to 2800 would be a better target......if ur trying to loose weight....if my figures are incorrect let me know....they are based on bffm .....

if u eat too little......you will cause ur bodys metabolism to slow and start to store fat..... .

[mom24boys]

you do know the scales are evil right? are your clothes fitting better? measurements and pics are a better judge of progress...:)

[OHIOSTEVE]

steve what should ur calorie intake be? u have any idea? id be guessing 2000 is kinda bit low but i dunno..... maintenance with out adding any activity multiplier is 2477........ i am guessing ur doing cardio how many days a week? 3 days ? then times it by 1.35 which is 3345...... i would htink about a minimum of 2300 with more closer to 2800 would be a better target......if ur trying to loose weight....if my figures are incorrect let me know....they are based on bffm .....

if u eat too little......you will cause ur bodys metabolism to slow and start to store fat..... .
I hate to admit this because I KNOW better, but I am not tracking calories AT ALL right now. Just eating when I am hungry and thats not very often right now. I KNOW I have to do that. I feel GREAT not sluggish at all and not draggy ( coffee is a wonderful thing) I do occasionally take an eca stack but have 2 ephidrine pills left and JUST found out I cant get anymore. I will get the diet tracked and tuned in. The issue I have is that I am NOT starving myself and do not think that my metabolism is slowed. My dad asked me yesterday if I had started working out again as my arms and chest are noticably bigger already ( muscle memory I guess)

[OHIOSTEVE]

you do know the scales are evil right? are your clothes fitting better? measurements and pics are a better judge of progress...:)

took pics and cant see any difference. clothes MIGHT be a bit looser but if any just a little. I am just an impatient SOB.

[OHIOSTEVE]

5:20AM... severe leg cramps again, so bad I can't sleep.

[Glen Quagmire]

took pics and cant see any difference. clothes MIGHT be a bit looser but if any just a little. I am just an impatient SOB.

You and me both !!!!!!!!!!!!!

[OHIOSTEVE]

todays workout

LEG EXTENSIONS-190 X 9-205 X 7 X 7 ( I CAN MAYBE GET 20 MORE POUNDS ON THE EXTENSION PART OF THE BENCH)

LEG CURLS-90 X 10- 115 X 6

STANDING CALF RAISES- 205 X 15 X 15 ( GOTTA FIGURE OUT ANOTHER EXERCISE FOR THESE)

SEATED DUMBELL PRESSES-50 X 7 X 6 X 6

FRONT DUMBELL RAISES- 20 X 10- 22 X 6 ( ANY SHOULDER WORK IS BAD FOR ME)

UPRIGHT ROWS- 85 X 10- 95 X 8

[OHIOSTEVE]

Had to skip grappling class today as I was up until about 5:30 AM with lower leg cramps AGAIN. I am getting sick of this.

[OHIOSTEVE]

todays workout
SEATED "V" BAR ROWS- 190 X 7 X 7 X 8

HYPER EXTENSIONS-X 10--25 POUND PLATE ON MY NECK X 7

CURL BAR CURLS- 107 X 6 X 7 X 7

PREACHER CURLS- 86 X 8 X 6


I am experimenting a bit...right before I got hurt I was making some pretty fast gains by doing a workout similar to this routine....work each body part 2 times a week but different exercises. rest a day and start again. The first workout each week is the same basic core exercises but the second time through I was switching it up a lot. I know it is just muscle memory but after just a couple weeks I am getting comments asking if I am lifting again.

[Daimozz]

good luck dude....hope it goes well.....

[OHIOSTEVE]

good luck dude....hope it goes well.....

THANKS I know it is not a normal routine but I tend to recover pretty fast ( except the DOMS in my legs after the first squat day I have had pretty much no soreness and the weights are still going up) and I have tried this before with good results.

[OHIOSTEVE]

APRIL 23RD- MAY 19TH. OBVIOUSLY THE SECOND PIC HAS THE GUT PULLED IN LOL.
WELL HOW AM I DOING? ( damn caps lock)

[OHIOSTEVE]

TODAYS WORKOUT
INCLINE DB PRESSES-50 X 15---67 X 9 X 10 ( ADD A LITTLE )

CURL BAR PULLOVERS- 87 X 5 X 5

CLOSE GROP BENCH- 125 X 7 X 6
i WAS GONNA DO A COUPLE SETS SKULL CRUSHERS BUT THE SHOULDER IS ACTING UP SO LET IT GO FOR TODAY. . .OFF TOMORROW !!!!!

[jtroster]

I can see an improvement.

[OHIOSTEVE]

I can see an improvement.
Thanks...I am really working on it. I am just not doing a strict diet ( I AM eating clean and no carbs but not tracking intake)

[Seosaid]

Definite improvement!!!!

Great job!


And we all do the gut pull :D

[Daimozz]

APRIL 23RD- MAY 19TH. OBVIOUSLY THE SECOND PIC HAS THE GUT PULLED IN LOL.
WELL HOW AM I DOING? ( damn caps lock)

huge improvement great job!!! nice workouts too!

[OHIOSTEVE]

MY SON LOST...keep in mind as I relay this, I am his dad and it is impossible to not be biased and it is honestly hard to remember every detail. OK the first round the opponent decided to stand with Stevie until he got hit with a jab. he shot in and did get a takedown but couldn't do anything with it. Stevie got back up and the guy shot in again and got another takedown and got Stevies back. he tried to sink in a RNC but Stevie fought it off and got up again. he peppered the guy with a couple more jabs and every time he would hit him the guy would have to back off and clear his head. Stevie threw a straight front kick followed by a stiff jab and the opponent cracked him a couple of times. The guy tried to shoot in again and Stevie caught him with a combo and staggered him and when he followed it up the guy got a leg and Stevie ended up mounted . He threw a couple shots and the bell rang. Next round guy shoots in and stevie went down to block the shot and the guy head butted him in the mouth but nothing major. Guy hit Stevie with a right and he went back into the ropes and did go down, covered up and grabbed the guys legs to take him down and the ref stopped the fight, ruled it a TKO win foir the opponent. It was a bad enough stoppage the crowd was booing, Stevies trainer was asking what happened...the opponent was asking the ref why he stopped it AND the promoter came up and apologized afterwards. We honestly thought one of them had committed a foul or something and the ref stopped the action to give a warning or something. NOW IMO the first round was even at best for Stevie maybe even lost it due toi the takedowns BUT he was starting to tag the guy with jabvs and every time he would hit him the guy would back out and have to try to shake it off. By the end of the first IMO the opponents shot was WAY slower from getting tagged BUT stevie was gassed BAD. The guy gave him ( no lie) an armbar...a guillotine....an anaconda choke....and a knee bar and he was so gassed he could not pull em off . I Think he was losing but was starting to pull away from the guy when the stoppage occured. After the fight the opponents eyes were black and stevie has a busted lip. AGAIN I am NOT saying he got robbed and woulda won but the stop was REALLY bad.

[OHIOSTEVE]

278 this morning......down from 296 when I started.

[jtroster]

278 this morning......down from 296 when I started.
Good progress Steve.

[OHIOSTEVE]

I hate to do this but I am gonna have to drop the low/ no carb diet. I cannot sleep at night for the leg cramps, even with supplements they are still BAD. Right now my right leg muscles are "twitching" trying to cramp up. Every time I start the diet about a week into it I get this. If anyone has ANY suggestions I'd love to hear em as this diet works well for me, except for this I FEEL GREAT!!!

[OHIOSTEVE]

WOW... had my "cheat meal" last night 20 hot wings...cheese sticks...jalapeno poppers....fries ( no beer just diet soda) I gained a total of........0 pounds :-)

Just finished a short cardio session ( 10 minutes of hiit type) I know its not much but it beats the heck outta what I WAS doing. I have decided to drop the no carb as I said. I am not sure the diet was the issue but when I do it, about a week in a get some serious leg issues with the cramping and muscle twitching. I have talked to the folks at BEVERLY and they have recommended a 50-30-20 diet @ 3000 calories. I think thats way too high but I will do as they recommend and see what happens. If anyone has any suggestions I'd appreciate hearing them. I HATE to drop the no carb as it works well for me but I have tried everything ( potassium and magnesium supps....gallon of water a day etc,) and nothing helps.

[OHIOSTEVE]

BREAKFAST-9:30 AM
7 egg whites
1/2 cup oatmeal
6 oz cantaloupe

11:30AM-1 can tuna
6 oz cantaloupe ( love this stuff!)

1:30PM( app)
8 oz ground turkey
1/2 cup brown rice

4:30P.M
6 oz cantaloupe ( did I mention I love this stuff lol)
40 grams whey in water
creatine
L glutamine

7:PM
12 oz round steak

8:30PM
1/4 cup mixed nuts ( walnut pecans and almonds)

10:00 PM
1 can tuna

[Bosko]

Hey Steve you Ol's suns a bitch.

Thought I would drop in and say hey....been a long time, I hope you find the groove your lookin for.
Good luck in the future
Peace
B

[OHIOSTEVE]

Hey Steve you Ol's suns a bitch.

Thought I would drop in and say hey....been a long time, I hope you find the groove your lookin for.
Good luck in the future
Peace
BHEY!!!
Yeah I was doing great on the no carb but the cramps were not worth it.Hopefully this will do the trick.

[Daimozz]

great work so far steve..........sorry to hear about ur cramps man.....they suck.......good luck with continued successs...

[OHIOSTEVE]

great work so far steve..........sorry to hear about ur cramps man.....they suck.......good luck with continued successs...
THanks...I have used the no carb in the past with good success, but as I posted recently I am in a losing battle with the leg cramps. I cannot figure out what is missing as I take the supplements...hell I even ate plain salt the other night trying to find SOMETHING to gimme relief. I eat ONE meal full of carbs and I am fine. I CANNOT figure it out.

[OHIOSTEVE]

TODAYS WORKOUT-3:30- 4:30

SQUATS-265 X 6 X 6 X 5

STIFF LEGGED DEAD LIFTS-200 X 6 X 7

MILITARY BB PRESS- 110 X 7 X 7 X 5

STANDING SIDE RAISES- 27 X 7 X 7

BB SHRUGS ( SUCK AT THESE) 250 X 6 X 6

PWO- 6 oz slice of cantaloupe and 40 grams whey with water... creatine and l glutamine

[mom24boys]

poppin' in to say hey :)

[OHIOSTEVE]

poppin' in to say hey :)
Glad you did....just got a call my best friend had an accident last night. seems he was riding a 3 wheeler and hit the front brake...result 6 broken ribs, bleeding on his lung ( possibly punctured) bleeding on his brain.Nothing life threatening but nothing GOOD either.

[OHIOSTEVE]

Just finished a short ( 10 minutes) hiit cardio session on the bike. I know its not much but its all I got right now lol.Gonna wait about 25-30 minutes and eat breakfast.

[Daimozz]

actually i read a study.....that said 2 10 minutes of hiit was more effective at burning fat...fat that is.... then a 40 minute of cardio.......something about energy and how much u put into it..... where as at 40 minutes ur drained and just working on adrenalin.....i am not expert on why it was so much better...... so don't sweat the 10 minutes..... if u do it later on again it will be great;)

[OHIOSTEVE]

actually i read a study.....that said 2 10 minutes of hiit was more effective at burning fat...fat that is.... then a 40 minute of cardio.......something about energy and how much u put into it..... where as at 40 minutes ur drained and just working on adrenalin.....i am not expert on why it was so much better...... so don't sweat the 10 minutes..... if u do it later on again it will be great;)
I read that somewhere also...BUT Thats not why I did ten minutes, my fat ass was whipped already lol...ANYWAY todays food intake. I am having a helluva time getting this 50-30-20 down and getting the carbs early and the fats late. PLUS its like 375 grams of protein a day!!! anyway

BREAKFAST 10:00AM

4 slices honey ham
4 egg whites
6 oz cantaloupe
1/2 cup oatmeal
1/2 grapefruit

11:30 AM
60 grams whey in water

12:45 PM
2 cans tuna
3 tbsp ff mayo
1/2 grapefruit
6 oz cantaloupe

3:00PM
8 OZ PORK LOIN
1/2 CUP BROWN RICE

6:00pm
8 oz ground turkey

10:00pm
2 scoops whey


11:00pm
12 oz round steak.

[OHIOSTEVE]

TODAYS WORKOUT YARD WORK ALL DAY LOL

LAT PULL DOWNS- 180 X 6 ( RESTRAINT BAR ROLLED AWAY SO LOST MY GRIP) X 10 X 8

GOOD MORNINGS-150 X 6 X 5

BB CURLS- 105 X 6 X 5

ALTERNATING DB CURLS- 42 X 6 X 5

My form on the lat pulls is bad but it eats my back up doing em this way. I lean back a LOT.

[OHIOSTEVE]

DRUM ROLL PLEASE
DADADADADADADADADADADADADADADA
276 THIS MORNING!!!
VERY late start today. I guess the sun took more outta me than I thought yesterday. I am JUST NOW waking up and getting started. Gonna do some cardio then a BIG breakfast...I AM HOOOONGRY!

[OHIOSTEVE]

12:30PM( ish)
5 egg whites
3 oz turkey ham
1/2 cup oatmeal
8 oz cantaloupe
1/2 grapefruit

2:30PM
2 scoops whey
8 oz skim milk

3:30
8 oz sweet potato
6 oz round steak

5:00
6 oz cantaloupe
4 oz hamburger

9:30PM
2 cans tuna

12:30AM
2 scoops whey

1:30AM
9 oz turkey ham

[OHIOSTEVE]

WISH ME LUCK
I am off to my first open grappling class in a LONG Time. I have ben doing some LIGHT private lessons. SO cross your fingers that I don't get killed!

[Daimozz]

wow dude great stuff.......everything weight loss....... eating....... awesome......and enjoy ur grappling and dun over do it...... have fun man!

[OHIOSTEVE]

wow dude great stuff.......everything weight loss....... eating....... awesome......and enjoy ur grappling and dun over do it...... have fun man!
THANKS, I haven't got to lift yet today and I am honestly beat from grappling but I think I am gonna go lift yet tonight.

[OHIOSTEVE]

TODAYS WORKOUT ( MIDNIGHT)

FLAT BB BENCH-190 X 6 X 5 X 4

FLAT DB FLYS-42 X 7 X 7

TRICEP PRESS DOWNS- 90 X 8 X 7 X 6

FRENCH CURLS- 107 X 8 X 7

I am having a hard time getting all the protein down. Well more of a problem with overdoing the carbs and trying to fing ALL protein stuff to eat.

[OHIOSTEVE]

9:45am
5 egg whites
3 oz turkey ham
1/2 cup oatmeal
1/2 grapefruit
4 oz cantaloupe
1 CHEESE STICK

1:15 pm ( fell asleep)
1 can tuna
6 oz cantaloupe

6:30pm
10 oz round steak
1/2 cup brown rice

8:00pm
1/4 cup mixed nuts( almonds walnuts pecans)

9:30 PM
4 OZ HAMBURGER PATTY
6 OZ CANTALOUPE

11:45PM
2 SCOOPS WHEY

12:45PM
2 CANS TUNA

[OHIOSTEVE]

Feel like crap today....gonna take today off lifting maybe, just lay around.Actually I might lay off the rest of the weekend....youngest son graduates and we are having a big party. Just eat clean and rest. For some reason I am BEAT. EDITED TO ADD::: no caffeine today...THATS The culprit!

[OHIOSTEVE]

I cannot shake this crappy feeling today. I don't know if I over did it with the cardio plus the grappling plus lifting last night or what. Just feel wrung out today. Not sick just dragged down.

[mom24boys]

sounds like the weekend off is a good plan Steve. Enjoy and relax

[OHIOSTEVE]

THANKS. I went ahead and lifted tonight as I was feeling better.

TONIGHTS WORKOUT 10:45-11:30
LEG EXTENSIONS-215 X 7 X 6 X 6 Broke the leg extension...when it says 150# max, they mean it!

LEG CURLS---COULDN'T DO CAUSE IT BROKE LOL.

SEATED DUMBELL PRESSES- 50'S X 9 X 8 X 8

FRONT DB RAISES- 27 X 8 X 8

UPRIGHT ROWS- 100 X 8 X 7

[OHIOSTEVE]

No workout today...ate very light and clean though...the clean was intentional the light was just because I was so busy I honestly forgot to eat lol. BTW I ate some broccolli tonight lol!!!

[OHIOSTEVE]

Just got home from the hospital...18 months ago they gave my mother in law 6 months to live....last night everyone thought her time was up as the dr's told her last time that there was nothing more they could do for her. She started turning blue and not being able to breath, and refused to allow anyone to call 911 as she said she did not wanna die in the hospital. She finally relented to let em call and they finally got her stabilized and able to breath. I have a pretty big rant coming about eating yourself literally to death ....but I haven't been asleep yet and have my youngests' graduation and party this afternoon.

[freedom_myth]

MY SON LOST...keep in mind as I relay this, I am his dad and it is impossible to not be biased and it is honestly hard to remember every detail....... AGAIN I am NOT saying he got robbed and woulda won but the stop was REALLY bad.

i hate that! well, it sounds like he was doing great until then. an early stoppage is as bad as waiting too long... if they use the same amateur mma rules as over this way, they tend to stop fights WAY too soon, and everyone from the fighters to the fans get pretty mad. no one is perfect, and the refs in mma have a tough job, but they need to understand it IS a contact sport. just because a person takes a hit and goes down doesn't mean they are really hurt, many times they are just avoiding blows and trying to get in a better position. mma was never intended to go to judges scorecards or be too closely reffed... the original idea was that the person that is unconscious lost and the one that can walk out won. that, and tapping out, is the only way to really win or lose. did you get any pics or video?

[Daimozz]

Just got home from the hospital...18 months ago they gave my mother in law 6 months to live....last night everyone thought her time was up as the dr's told her last time that there was nothing more they could do for her. She started turning blue and not being able to breath, and refused to allow anyone to call 911 as she said she did not wanna die in the hospital. She finally relented to let em call and they finally got her stabilized and able to breath. I have a pretty big rant coming about eating yourself literally to death ....but I haven't been asleep yet and have my youngests' graduation and party this afternoon.

just a bit of advice ........... concentrate on ur youngests gradutation..... and take it easy over the other..... positive thoughts over bad....... and ya i know its not that easy..... i do it too..... but sometimes we let the bad overcome and then it ruins the good.....so enjoy urself and the other is certainly sad... but not ur fault either just a thought to help u ease up on all of it.... good luck man hard knoxx has come and visited ya....

[OHIOSTEVE]

i hate that! well, it sounds like he was doing great until then. an early stoppage is as bad as waiting too long... if they use the same amateur mma rules as over this way, they tend to stop fights WAY too soon, and everyone from the fighters to the fans get pretty mad. no one is perfect, and the refs in mma have a tough job, but they need to understand it IS a contact sport. just because a person takes a hit and goes down doesn't mean they are really hurt, many times they are just avoiding blows and trying to get in a better position. mma was never intended to go to judges scorecards or be too closely reffed... the original idea was that the person that is unconscious lost and the one that can walk out won. that, and tapping out, is the only way to really win or lose. did you get any pics or video?

got a professional video coming soon

[OHIOSTEVE]

just a bit of advice ........... concentrate on ur youngests gradutation..... and take it easy over the other..... positive thoughts over bad....... and ya i know its not that easy..... i do it too..... but sometimes we let the bad overcome and then it ruins the good.....so enjoy urself and the other is certainly sad... but not ur fault either just a thought to help u ease up on all of it.... good luck man hard knoxx has come and visited ya....

I have focused on the graduation.....the kids have been called in 2 times this weekend to "say goodbye" to her...she rebounds each time.....I do NOT mean this in any way bad towards her but with everything going on this weekend my workouts and dieting have been non existent. My son just came in and said " DAD, GRANDMA WON'T MAKE IT THROUGH TONIGHT".

[freedom_myth]

got a professional video coming soon

be sure to youtube it!

[freedom_myth]

I have focused on the graduation.....the kids have been called in 2 times this weekend to "say goodbye" to her...she rebounds each time.....I do NOT mean this in any way bad towards her but with everything going on this weekend my workouts and dieting have been non existent. My son just came in and said " DAD, GRANDMA WON'T MAKE IT THROUGH TONIGHT".

that is a lot to be going thru and still try to stay on schedules too.

[OHIOSTEVE]

Just checking in....havent lifted in a few days but itching to get back to it. EVERYTHING is in an uproar here with my mother in law etc. She is still going in and out of lucidity( is that a word?) Hoping to get back to the weights and the diet soon. I think the 3000 calorie diet with that much protein is too much for me.....any ideas?

[Daimozz]

this must be really hard on the family sorry u have to go thru it all

[OHIOSTEVE]

Buried my mother in law this morning....Am planning on being back at the weights and diet in the next few days.....accompanied by my wife.

[Daimozz]

sorry to hear man .....my strongest condolensces....

[mom24boys]

sorry for your loss Steve...Is your wife joining you in dieting, gym, or both?

[OHIOSTEVE]

sorry for your loss Steve...Is your wife joining you in dieting, gym, or both?She doesn't know she is doing either one yet ;-) but she is gonna be finding out soon lol.......anyone gotta spare bedroom lol????/

[OHIOSTEVE]

OK,,,,,,barring anymore life altering events, I should be good to go for a while. Went to judo today and my instructor met me with no gi, just gym shorts and a t shirt....He decided we were gonna run stairs...He knows my cardio is terrible so we are gonna work that for a while now that I am back at it....He had me run 5 sets of stairs..I made it ...barely....I also puked.......THEN he made me walk 5 sets after I recovered.Came home and ate a good breakfast ( oatmeal..egg whites and a slice of cantaloupe)

[mom24boys]

*cheers* WTG STeve.

[OHIOSTEVE]

MORE GOOD NEWS.... ANGIE just came in from the weight room...her first workout DONE!!!!!

[jtroster]

MORE GOOD NEWS.... ANGIE just came in from the weight room...her first workout DONE!!!!!
Give her a hug from us.

[OHIOSTEVE]

ok first workout back...did chest, just a short quick one. 3 sets flat bench and 2 sets flat DB flys....funny thing is I haven't lifted in over 2 weeks and beat where I was at when I had to stop......Is that a sign that I was over training ( I know thats not the right term) ...ok is it a sign that I was not giving myself enough recuperation time between working the same muscle group?

[Daimozz]

yeap it was.........when ur body responds that well to a rest it means u needed the time off and body said ' hey thanks alot man!!!' glad to see u came back to it too;)

[PeteB]

Is that a sign that I was over training ( I know thats not the right term) ...ok is it a sign that I was not giving myself enough recuperation time between working the same muscle group?

A few days rest is good now and then. Beyond that, I would not worry about overworking a particular muscle group at this point.

72 hrs is enough recovery time for most people, especially since you seem to be keeping the sessions fairly short. If you make progress hitting each muscle group twice per week, I would stick with it.

[OHIOSTEVE]

Thanks for the replys all.....Just finished my workout and had a quick shake...did tris tonight...again a short quick one to get back into it...the weights again were either the same with more reps or quite a bit more with the same reps....I read on here how to make a homemade dip station and it works perfectly. I havent done em in a few years and sucked but the set up worked fine. Diet is pretty tuned in already and ANGIE is right there hitting it so far also.

[OHIOSTEVE]

check out the pic in post #2...I did this and it worked great, Just set the catch polls at the right height and VIOLA!
http://forum.bodybuilding.com/showthread.php?t=507757

[OHIOSTEVE]

Another short HIIT type cardio session in the books...eating well and enjoying giving angie hell over asking me so many question lol!!!

[Daimozz]

nice idea keep up the hard work!!

[OHIOSTEVE]

I HATE DOING STUPID STUFF!!!! The other day Angie and I went to the grocery and I picked up two 4 packs of sugar free jello so I would have something sweet if I wanted it......Ate one day before yesterday....ate one just now......Angie asked me what the nutritional content was ( actually asked how many carbs) I told her I didn't think there were ANY....I picked it up to look at it and it has 25 grams of carbs and 22 grams of sugar.....I had grabbed one REGULAR 4 pack and 1 sugar free 4 pack and unfortunately for me I ate out of the regular pack.......I HATE it when people put things back in the wrong place in the grocery......I got em BOTH out of the same spot.

[OHIOSTEVE]

nice idea keep up the hard work!!
I wish I could take credit for the idea but as I said I got it off of here in the equipment section.

[user464444132bbg]

Hi Steve! Figured I should wonder in here since you're from Ohio and all. :) How's your wife doing with her workouts? Is she still doing them? I hope so. I read your posts about her families history and I sure hope she starts taking better care of herself.

[OHIOSTEVE]

Hi Steve! Figured I should wonder in here since you're from Ohio and all. :) How's your wife doing with her workouts? Is she still doing them? I hope so. I read your posts about her families history and I sure hope she starts taking better care of herself.
Hello fellow OHIOAN...yes ANgie is still at it, but driving me freakin INSANE with her incessant questions!!! I mean she will ask me the same thing 500 times. ANYTHING she asks she could find out on her own but her response is that why should she research it when she can just ask me....She is honestly driving me crazy.

[OHIOSTEVE]

YESSSSSSS!!!!!!!! I just did dead lifts for what I THINK is the first time since injuring my back....I set the catch poles all the way down where the 45's were maybe 6 inches off the ground........I did a few light ones then added a little more and ended up doing 315 for reps and could have pulled more but didn't wanna push it too much...I could always do more weight off the floor than off the rack for some reason. My grip actually gave before I wore out so I am confident that with the straps and an alternate grip ( just did an overhand tonight) I am about where I was before getting injured, which was doing sets of 10-12 reps with 400 pounds. Nothing to write about weight wise I know but I am happy that NOTHING HURTS!!!!

[user464444132bbg]

315# for deads? :eek: Did I read that right!?

I can't believe you lifted so heavy so fast after a back injury. I've also started doing deads again but go REALLY light. I'm still afraid I'll mess my back up again. Great job! :)

That's frustrating about your wife and the questions. I guess she just needs to get use to it all and then the questions will stop. Hopefully anyways. LOL!

[OHIOSTEVE]

315# for deads? :eek: Did I read that right!?

I can't believe you lifted so heavy so fast after a back injury. I've also started doing deads again but go REALLY light. I'm still afraid I'll mess my back up again. Great job! :)

That's frustrating about your wife and the questions. I guess she just needs to get use to it all and then the questions will stop. Hopefully anyways. LOL!
Back injury was a couple years ago...I was hesitant but it felt good.....did a bicep workout tonight, and the diet is right on track as far as eating what i think I need to be eating.

[OHIOSTEVE]

Shoulders tonight....again ahead of where I was before....last day lifting thiks week as I am skipping legs...I am having some knee pain that I am fairly sure is just soreness and nothing serious....rather safe that sorry especially after running stairs the other day...my calves are still even sore to the touch, let alone walking! cardio tomorrow and sunday than back to the weights again on Monday.

[user464444132bbg]

Sorry about the knee pain.

You didn't answer my last question, is your wife still training?? I hope she is. :)

Have a great weekend!

[OHIOSTEVE]

Sorry about the knee pain.

You didn't answer my last question, is your wife still training?? I hope she is. :)

Have a great weekend!

sorry ..Yes she is actually...I am glad.

[user464444132bbg]

I'm glad. I hope she keeps up with it.

Have a great weekend! :)

[OHIOSTEVE]

I actually ran this morning...not far and not long but I ACTUALLY GOT OUT OF BED AND RAN! My oldest son has another fight the end of next month....I have been on him to start working on his cardio by getting up before work and going running...He called me on it and said he would if I would...So this morning at 6:30 I yelled up to wake him up...at 6:45 he finally staggered down the steps and whined a litle.....We went out and I told him we would walk the block first to loosen up and then we would go from there but to remember I am in bad shape cardio wise and over twice his age so when I fall off to just keep going and push himself...We started walking and he kept lagging farther and farther behind and whining the entire time about it being too early and how bad he hated this stuff to the point I got pissed off. After one lap walking he quit and went back inside...I ran a lap..walked another one then did a few wind sprints ......I am in BAD shape.......I will never understand how someone like my son can get up in the morning and take an hour to be functional...I could literally wake up at 6:00 and be doing a presentation by 6:05 if I had to.
And while I am on a rant he has enough talent at the fighting ( he lost his first fight but after watching it several times it boiled down to cardio and a BAD stoppage) that he has been offered FREE training if he will just fight under the schools name.....He weighs 205 and they want him at 185 which would be EASY for him to hit with ANY effort at all......He would rather just lay around and fight at 205 with no cardio. And the issue is he is NOT lazy at all..he has worked since he was 15 or so and ALWAYS has a job. He just thinks he is way better at the fighting than what he is and doesn't NEED the cardio and training...OH WELL its his jaw getting punched.

[OHIOSTEVE]

273 This Morning

[OHIOSTEVE]

legs this afternoon
Squats 265 X 4 X 4 ( felt "weird so I quit)

Stiff legged deads 200 X 8 250 X 5

standing calf raises--265 x 6 ( damn near dropped the whole thing when I lost my balance) X 8

Going out for wings tonight..REALLY looking forward to it lol.

[mom24boys]

your doing great Steve.Enjoy the wings.

[OHIOSTEVE]

your doing great Steve.Enjoy the wings.
I did...and cheese sticks...and onion rings....and beer. When I am on low carb I get PLASTERED on 3-4 beers. I drank 3 amber bach drafts and I am loopy as hell.

[OHIOSTEVE]

Right back on the diet today...just finished my shoulder workout...as before the weights are going up. I did not weigh this morning so I have no idea how much damage was done on the binge. don't really wanna know lol....

[OHIOSTEVE]

Just came home from the Y.....ran stairs and again my knees are swelled up. It seems nothing is happening weight wise the last few days...oh well ever onward.

[OHIOSTEVE]

My buddy showed up ...he called and asked me to lift with him... I did back work today...got 405 on a dead lift ( with straps) reps with 355..I am happy ESPECIALLY after wearing my legs out this morning.

[OHIOSTEVE]

Ok I am doing cardio..lifting 6 days a week.....eating 250 grams of protein a day( chicken ,tuna, beef turkey,cheese, whey) 140 grams fat ( olives ,nuts ,fish and flax oil , olive oil etc) and between 30-50 grams of carbs a day ( cantaloupe, grapefruit, oatmeal, kashi cereal with skim milk) for a total of about 2500 calories +-and my weight is going UP. Any suggestions? I know the scale is a bad indicator but to be honest I FEEL like I am getting fatter!!!

[OHIOSTEVE]

Crashed HARD today....Went to bed VERY late and the phone rand early ( early considering I went to bed at 3:30 Am) I had made soem training videos for my company and the disc we made them on was bad,,,,I had to go to the office to redo them....I grab a no carb energy drink on the way ( no breakfast) and go make the video.....Boss offers to buy lunch so we end up at a japanese steak house. I had chicken breast with vegetables, and a small bowl of the sticky rice and some tuna sushi.....I don't know if it is a crash from the drink or something I ate there but I am a wreck...can BARELY stay awake to even type this and I even came home and took a nap!!! IF I lift tonight it will be late.

[BergMuscle]

Sounds like one of those days that just sucks.
Rest, relax, lift if you've got the energy but if you don't, don't sweat it.
Hope tomorrow goes better.

[OHIOSTEVE]

Stuck with super clean eating fri sat and sunday but no lifting ( did some cardio) I am feeling better today and the weight is back down to 275 from over 280.....Musta been water.........back in the weight room today and looking for a workout partner to do some submission grappling for cardio.
I did however go through another bout of muscle cramps last night...total of MAYBE an hours sleep. EVERY time I would doze off it would hit.

[OHIOSTEVE]

OKAY..taking some advice from folks on here I am gonna up the reps and drop the weights for a few weeks ( wanna get as much fat off as possible in the next few weeks....got a company pool party in 3 weeks and I am gonna be the brunt of a couple of guys whale jokes I know) ANYWAY upping reps and dropping weights and more cardio....275 this morning, and I think I am dropping weight more today ( no details but lets say I have spent a great deal of time in the john today) . I was told by Baldsnake that I was probably holding a BUNCH of water and how to get rid of it and he was 100% correct. I am off to the weight room...details at 11 lol!

[mom24boys]

ouchie on the muscle cramps...I think i fell asleep about 5 min before D24's alarm went off. How much cardio are you getting in a day?

[OHIOSTEVE]

ouchie on the muscle cramps...I think i fell asleep about 5 min before D24's alarm went off. How much cardio are you getting in a day?I'm NOT telling!! very little except for when I do judo.....

[OHIOSTEVE]

ok heres some cardio..just did 45 minutes on the bike...steady pace...will add a few minutes tomorrow....goal is an hour at a whack every day.

[OHIOSTEVE]

Oh Yeah..yesterdays cardio was helping train a guy for an upcoming fight...45 minutes of boxing and grappling with a 23 year old who could literally walk on stage tomorrow in a BB show.

[OHIOSTEVE]

Another 45 minutes in the books.....if this doesn't jump start the weight loss I am gonna have a big bon fire and throw this damned bike in it!!!
Also I do NOT like the low weight high rep workouts!!!

[OHIOSTEVE]

may 19th to june 28th...any difference? keep in mind my weight is going UP for some reason!

[OHIOSTEVE]

DEAD LIFTS AGAIN TONIGHT.. I got 415 but failed on 425, no excuse either just not strong enough to lift it....dropped down to 225 and did 2 sets of 10. Then did some hanging knee raises. No more trying to max on deads for a while.

[OHIOSTEVE]

todays workout was rolling and boxing with a 23 year old for an hour this morning....working on my buddys CUSHMAN scooter...and this evening about 4 hours of shoveling dirt and rock and cutting roots and throwing it all through a window into a wheel barrel.

[OHIOSTEVE]

more shoveling last night...my back and arms are tore up!

[OHIOSTEVE]

OK a major overhaul of the entire program starting tomorrow.....I am making NO progress with this......more sets on my workout ...different scheme so to speak....diet is gonna be more traditional.....will take pics in the morning after judo, weigh in and see what happens...will give this a few weeks to see what happens.

[OHIOSTEVE]

first day with the new weight routine today was chest and tris...I am already sore lol....add to that cardio with my judo instructor this morning for about 45 mins ( not constant) then digging the terriers, then helping my son on his house then lifting....I am whooped.

[OHIOSTEVE]

AM cardio...30 minutes steady on an empty stomach....ate very clean again today even ate out and had a sirloin...green salad with olive oil & vinegar....20 minutes of HIIT this evening...or as close to it as my fat ass can get lol.

[OHIOSTEVE]

Back and bi's tonight...had friends here for a small cookout..I had grilled chicken and grilled sweet potato....they had some KILLER desserts, and I refrained. judo in the morning.

[mom24boys]

kudos on the great eats and refraining from the desserts :)

[OHIOSTEVE]

I skipped judo today....back is out a little and the leg cramps revisited last night. I need a new body.I NEED to get on the bike and I am fighting it...The bike will win but I am NOT Gonna like it.

[OHIOSTEVE]

OK the bike won...35 minutes at a steady pace......about 15 minutes into it My back loosened up and I felt fine. Ate a good breakfast.

[drakus]

i fight the bike and the bike won.....i fought the bike and the bike won........ but i did not shoot the deputy........ hey dude whats up?

[OHIOSTEVE]

lol@ the song....I did ride this morning and was SUPPOSED to do a HIIT session tonight but my son needed help doing some work on his new place . I learned why fighters will take a sledge and beat on a tractor tire for cardio exercise...I spent an hour off and on swinging a mattock cutting roots and breaking rocks.......I was DRENCHED in no time...no need for any further cardio lol!!!

[OHIOSTEVE]

Ok one week on the new routine and diet in the books. So far so good. I weighed in this morning and was down 9 pounds from monday....My weight was bouncing around but with this one it just steadily dropped all week. Even going from the low point before I am still down a pound but the official first week weigh in will be tomorrow morning.......I just got my bottle of BLUE UP ( formerly Blue Rhino) I have used it in the past and liked it. I also have a bottle of novadex-xt on order and as soon as it gets here I am starting those two together.

[OHIOSTEVE]

First Week Official Weigh In...............drum Roll Please............272 ...was 281 Last Monday.

[OHIOSTEVE]

A small over view of my eating for the week...PLEASE any critiques would be GREAT!

MONDAY 7-2-07
12:30
7.5 oz cantaloupe 0-0-15
7 oz strawberries 1-0-8
1/2 cup oatmeal 5-3-23
5 egg whites 17.5-0-5
1 tbsp salsa 0-0-1
23.5=3=52
3:00
6 oz chicken breast 33-4.5-0
2 oz whole grain pasta 7-1-35
2 oz raw spinach 1-0-1
2 tbsp olive oil 0-28-0
41=33.5=36

6:45
1/2 cup cotage cheese 12-0-7
strawberry banana yogurt 7-0-13
1/4 cup mixed nuts 4-16-1.75
23=16=21.75

9:15
1 can tuna 32-1.5-0
2 TBSP FF MAYO 0-0-4
2 SLICES MULTI GRAIN BREAD 8-3-50
40=4.5=54

10:45
2 SCOOPS NEW WHEY 48--3--8
48--3--8

12:45
1 cup cottage cheese 24-0-14
1/4 cup mixed nuts 4-16-1.75
28=16=15.75

203.5==76==187.5


TUES 7-3-07
11:45
4.5 oz cantaloupe 0-0-9
5 oz strawberries 1-0-6
1/2 cup oatmeal 5-3-23
1 oz blueberries 0-0-3
6 egg whites 21-0-6
1 tbsp salsa 0-0-1
27=3=48

2:15
10 oz sirloin steak 83-43-0
mixed salad ( carrots mushrooms green peppers)
olive oil and vinegar 0-14-0
83=57=0

5:15
10 oz chicken breast 55-7.5-0
2 tbsp bbq sauce 0-0-2
55=7.5=2

7:30
1 cup ff cottage cheese 24-0-14
24-0-14

10:00
4 cheese sticks 36-10-0
36-10-0
225==77.5==64


WED 7-4-07
11:00
5 oz strawberries 1-0-6
5.5 oz cantaloupe 0-0-11
1/2 cup oatmeal 5-3-23
1 oz blueberries 0-0-3
6 egg whites 21-0-6
1 tbsp salsa 0-0-1
2 cups skim milk 16-0-28
43=3=78

2:00
10 OZ CHICKEN 55-7.5-0
1/2 cup brown rice 3-0-34
58=7.5=34

4:15
1 cup ff cottage cheese 24-0-14
1 vanilla yogurt 7-0-13
31=0=27

7:00
8 oz chicken 44-6-0
10 oz sweet potato 10-0-50
54=6=50

7:30
2 tbsp natural PB 8-16-4
8-16-4

9:30
2 SCOOPS NEW WHEY 48--3--8
48--3--8

11:320
4 oz hamburger 23-9-0
4 oz hamburger 23-9-0
46=18-0
10 fish oil caps 0-12.5-0
5 flax oil caps 0-5-0
288==71==201


THURS 7-5-07
12:30
5.5 oz cantaloupe 0-0-11
1 oz blueberries 0-0-3
6 egg whites 21-0-6
1 tbsp salsa 0-0-1
2 cups skim milk 16-0-28
1/2 grapefruit 1-0-16
38=0=65

3:15
4 oz hamburger 23-9-0
4 oz hamburger 23-9-0
46=18=0

5:30
1 can tuna 32-1.5-0
2 tbsp natural PB 8-16-4
40=17.5=4

8:00
1 cup ff cottage cheese 24-0-14
24-0-14

10:30
6 oz chicken breast 33-4.5-0
8 oz chicken BREAST 44-6-0
77=10.5=0

10 fish oil caps 0-12.5-0
5 flax oil caps 0-5-0
0=17.5=0
225==63.5==83


FRI 7-6-07
10:30
6 oz cantaloupe 0-0-12
1 oz blueberries 0-0-3
6 egg whites 21-0-6
1 tbsp salsa 0-0-1
2 cups skim milk 16-0-28
37=0=50

12:30
1/2 cup brown rice 3-0-34
8 oz ground chuck 56-40-0
1 tbsp olive oil 0-14-0
59=54=34

2:30
1 cup ff cottage cheese 24-0-14
1 vanilla yogurt 7-0-13
31=0=27

6:30
strawberry banana yogurt 7-0-13
2 SLICES MULTI GRAIN BREAD 8-3-50
9 oz chicken breast 49.5--6.75--0
64.5=9.75=63

9:00
2 SCOOPS NEW WHEY 48--3--8
48--3--8

10:00
1 can tuna 32-1.5-0
32-1.5-0
271=68.25=182


SAT 7-7-07
10:45
9.5 oz cantaloupe 0-0-19
1/2 cup oatmeal 5-3-23
1 oz blueberries 0-0-3
5 egg whites 17.5-0-5
1 egg 6-5-1
1/2 grapefruit 1-0-16
29.5=8=67

1:30
1 cup ff cottage cheese 24-0-14
24=0=14

4:00
8 oz ground chuck 56-40-0
56=40=0

6:30
11.5 oz chicken breast 60.5-8.25-0
1 green pepper 1-0-5
10 olives 0-5-0
61=13.25=5

8:30
11.5 oz chicken breast 60.5-8.25-0
60.5-8.25-0
231=69.5=86


SUN 7-8-07
12:30
9.5 oz cantaloupe 0-0-19
1/2 cup oatmeal 5-3-23
6 egg whites 21-0-6
5 oz strawberries 1-0-6
1/2 grapefruit 1-0-16
28=3=70

4:00
1 cup ff cottage cheese 24-0-14
24-0-14

6:00
8 oz ground chuck 56-40-0
1/2 cup brown rice 3-0-34
59=40=34

8:00
10 OZ CHICKEN 55-7.5-0
2 tbsp bbq sauce 0-0-2
55=7.5=2
10:00
1 can tuna 32-1.5-0
32-1.5-0
198=55=120
MONDAY WEDNESDAY FRIDAY ARE LIFTING DAYS....TUES THURS SAT ARE CARDIO...OFF ON SUNDAY. ok LEMME HAVE IT.

[OHIOSTEVE]

YESSSSSSSSS MY NOVEDEX JUST CAME...GOT THE BLUE UP AND THE NOVEDEX...NOW ALL i GOTTA DO IS TAKE EM AND WATCH TV AND i'LL GET RIPPED RIGHT? ( sorry caps)

[redweston]

What are your hours, when do you go to bed? Must be a second shifter???
Seems to me you maybe eaten too late??

RED

[OHIOSTEVE]

RED I am up until 1-2 or later most every night..sleep till I feel like getting up. Usually 10-noon.

[drakus]

i work afternoons 3-11 to keep similar hours..... why i like miday workouts....

[mom24boys]

YAY on the weight loss....meals look very good and well thought out. But your right you need more veggies switchout some of your fruits.

[OHIOSTEVE]

Yesterdays workout was chest a tris..I took the BLUEUP about 45 mins before lifting. I had forgotten how much I like this stuff,,,this morning 30 minutes on the bike and PLAN on doing more tonight.

[OHIOSTEVE]

270 this morning.....weight is steadily dropping without the ups and downs of before. I didn't do the HIIT last night. my back/ side was hurting and my wife said I had a knot by the back of my ribs ( best way to describe the location) I somehow pulled a muscle or something but its better this morning. Judo instructor called and cancelled due to a leaky water pipe at his house.......lifting later.

[OHIOSTEVE]

This weeks official weigh in.....................268!!! Still at it just not journaling much...eating pretty much like last week with only one minor hiccup of eating 3 hot dogs( plain no bun) I want a diet dr pepper BAD but will refrain. I have a 4 day vacation / convention this weekend and thats gonna be tough to stay on track with.

[dbx]

I have a 4 day vacation / convention this weekend and thats gonna be tough to stay on track with.

Suck it up! Keep your momentum, Steve! :cool:

[OHIOSTEVE]

Suck it up! Keep your momentum, Steve! :cool:

I'll be fine...wife and I have been discussing what to do and I will just have to keep the eating as clean as possible.....pool party thurs night free food and beer and I am gonna have to just pass....I did have what I would call my first "cheat meal" in a while tonight...spaghetti and meat sauce with some garlic bread ( didn't gorge and just a medium chunk of the bread)

[OHIOSTEVE]

weigh in after the convention........................268.
I did extra cardio...ate very clean but just not as much due to timing...no alcohol just water......and dropped nothing...well maybe a half a pound. Oh well I bet this week shows a good drop.

[mom24boys]

Stick with it Steve..remember it didnt happen overnight and its not coming off as fast as it went on. Your doing great..Is your wife still working out with ya?

[OHIOSTEVE]

Stick with it Steve..remember it didnt happen overnight and its not coming off as fast as it went on. Your doing great..Is your wife still working out with ya?
no she isn't....

[drakus]

hey steve........ i found that cheating for me was the best thing to keep me straight..... one a week.....other wise id binge..... and the binge would make me feel guilty....and that i what breaks us....the guilt ...the giving up.....picking urself up after u messed up or broke the rules...whichever is what makes u stronger and will eventually give u ur end goals....we all cheat....we all mess up..... but its getting back up on that wild stallion and breaking her back is what makes ya cowboy....or whatever ur fortay is....and i hate the scales.....i use measuring tape myself.....i fluctuate too much on the scales....depeding on what i hate or did...... 192-198 in a week....and i have done more then 10 lbs once..... so take a look in the mirrior flex those muscles and admire all ur hard work..... and don't look down at the scale and let it bring u down with it:P

[OHIOSTEVE]

hey steve........ i found that cheating for me was the best thing to keep me straight..... one a week.....other wise id binge..... and the binge would make me feel guilty....and that i what breaks us....the guilt ...the giving up.....picking urself up after u messed up or broke the rules...whichever is what makes u stronger and will eventually give u ur end goals....we all cheat....we all mess up..... but its getting back up on that wild stallion and breaking her back is what makes ya cowboy....or whatever ur fortay is....and i hate the scales.....i use measuring tape myself.....i fluctuate too much on the scales....depeding on what i hate or did...... 192-198 in a week....and i have done more then 10 lbs once..... so take a look in the mirrior flex those muscles and admire all ur hard work..... and don't look down at the scale and let it bring u down with it:P
SO far the ONLY cheating I have done is the spaghetti last week and not much of that......HOWEVER I am ordering a big pizza here in a few minutes and gonna enjoy every gooey slice maybe even with a beer or two. I am not upset really at the weight loss this past week as I figure 4 days with those guys and I still lost maybe half a pound AND I lived to talk about it is a good thing lol. I just finished my workout andn my PWO shake...pizza in about an hour.

[OHIOSTEVE]

OMG!!! large pizza ..pepperoni sausage extra mushrooms extra cheese....3 bottles of MGD........I am a glutton ....granted I didn't eat the whole pizza, not near what I used to eat of one but I am stuffed to the gills right now......life is good!

[drakus]

i bet it was great!! lol sounds good..... i am headin out for pizza....now...... *wonders why*.......

[OHIOSTEVE]

i bet it was great!! lol sounds good..... i am headin out for pizza....now...... *wonders why*.......
If you enjoy it any more than I did you'll need a cigarette afterwards :-)

[OHIOSTEVE]

Did back and bi's today....good workout IMO. I think the cheat meal was a good thing as I am now below 268 for the first time in many moons.

[flywheel99]

hey steve, ever try bbq chicken pizza? a tasty treat! and with beer, too....???? yes!

way to hit the back today.

take care.

[OHIOSTEVE]

never tried the BBQ chicken pizza...soiunds like I wouldlike it though......My weight is stuck again...going on 3 weeks I think at 267-268. It will not budge. I have upped cardio eating right IMO.....maybe not enough.

[OHIOSTEVE]

265 This Morning

[OHIOSTEVE]

Great workout today...hest and tris...weights up on EVERYTHING except the tri press downs...5 sets of 20 KILL me.

[OHIOSTEVE]

Took a few days off of everything...couple of little nagging pains plus a little burned....ate clean and the weight is still about 265-266,,,,will pick everything back up on Monday. Doesn't look as if I am gonna make the weight goal but I am looking better ( friend commented a couple days ago) the weight on teh scales just doesn't wanna budge lol.

[OHIOSTEVE]

OK I decided today to take measurements.. everything was with a cloth tape pulled snug but not cinched up. First off
weight________________268.4
Neck__________________17
Chest_________________49.5
Bicep_________________18
forearm_______________14
stomach around navel___45 ( depressing)
Upper thigh____________28
calf__________________16

[OHIOSTEVE]

Hello everyone. I have been back on the weights for 4 weeks now. Seem to be holding up except for a wrist strain from benching. I didn't wanna start this again until I was pretty sure I was gonna hold up. ...... Diet is all over the place but have dropped 10 pounds or so, and clothes are getting a little big already.

[Capt_Lou]

Hello everyone. I have been back on the weights for 4 weeks now. Seem to be holding up except for a wrist strain from benching. I didn't wanna start this again until I was pretty sure I was gonna hold up. ...... Diet is all over the place but have dropped 10 pounds or so, and clothes are getting a little big already.

Welcome back Steve.

Have you ever used these for benching?

http://www.bodybuilding.com/store/gl/proloop.html

[OHIOSTEVE]

Lat pull downs 3 sets
Seated rows 2 sets
Good mornings 2 sets
Hyper extensions 2 sets

[OHIOSTEVE]

Flat bench -3 sets
Incline DB press-2 sets
Incline flys -2 sets

[OHIOSTEVE]

16 minutes on the schwinn airedyne........ Each session trying to do just a touch better than the last. This time 4.6 (flipped to 4.7 1 second past 16 minutes) and 188 calories.

[OHIOSTEVE]

292 this morning. Started at 305

[OHIOSTEVE]

Welcome back Steve.

Have you ever used these for benching?

http://www.bodybuilding.com/store/gl/proloop.html

No but thanks for the tip. I wrapped my hands with my boxing wraps before my last bench work. Made a big difference.

[OHIOSTEVE]

3 sets of 6 each side lunges. 37 pounds in each hand. Weak on these.


2 sets of 6 on squats. 265 pounds


2 sets of 6 stiff legged deads 245 pounds.

2 sets of 8 seated calf raises 345 pounds ( generically done, rigged up system using the catch poles and a 2x4)

[OHIOSTEVE]

Incline bench 175 x6x6x3

Flat DB 62 x 6x6

Decline bench 175 x6

Cable crunches with 60 pounds x12 x12

[OHIOSTEVE]

Barbell rows 2 sets 6 reps 145 pounds. Pretty easy

V bar pull downs 2 sets 6 reps 140 pounds. Pretty easy

Seated cable rows 2 sets 6 reps 240 pounds. Afraid to put more on the machine.

Dead lifts 1 set 6 reps 300 pounds. Pretty easy

BB shrugs 2 sets 6 reps with 50's

Neck curls 2 sets 6 reps 60 pounds

[OHIOSTEVE]

Eating pretty clean. Mondays I eat carbs. Tues wed no carbs at all. thurs I eat carbs... Fri sat sun no carbs at all. I was doing no carbs at all ( very very minimal) with cheat meal on monday nights. I was getting extreme leg cramps after 3-4 days on the low carb. This keeps the cramps away (so far). The carb days are clean. Brown rice and whole grain pastas mainly. I am not shedding weight super fast like before but it is a steady pace and the inches seem to be going away. 16 pounds gone in 4 1/2 weeks. No major cheats yet but I wanna pizza.

[OHIOSTEVE]

Arnold presses- 50's 3 sets X 6

Seated military press -115 3 sets X6

Tri press downs-100 2 sets X 4

Laying tri extensions- 77 2 sets X 8

One arm tri extensions- 32 1 set X 8

[OHIOSTEVE]

I am having a heck of a time with the cardio. I love lifting but detest riding that damned exercise bike. My wind is fine but after 4-5 hard minutes on it my legs are hurting bad. I can only manage it about once a week.

[OHIOSTEVE]

Straight bar curls- 120# 3 sets 4-6 reps


Hammer curls- 50# 2 sets of 6 reps


Curl bar curls- 122# 2 sets of 4-6 reps


Hanging leg raises- ne weight added 2 sets of 15

Cable crunches- 80# 2 sets of 12 reps.

[OHIOSTEVE]

Today was supposed to be leg day but my upset stomach and heavy squats didn't seem like a good mix. So added a day to the break. Had my first "cheat" meal last night in a while. Woke up at 4 am with my gut doing rolls. Been running to the bathroom all day. I think a big carb meal is fine but going from relatively clean eating to deep fried gunk is stupid. Made me sick as a dog.

[OHIOSTEVE]

Did legs tonight. A bit shortened because I am extremely leary of tweaking my back again.

Lunges- 3 sets of 6 reps with 42 pound dumbells.

Squats- 2 sets of 6 reps 275 pounds.

Stiff leg deads- 1 set af reps 255 pounds.

Back was feeling twitchy so stopped after this. Skipped calf raises due to having to work out a method to do em better.

[OHIOSTEVE]

Terrible workout tonight. Incline and decline bench are near impossible for me without a lift off. I had no help tonight. Got in a couple sets of incline. Some flat bench with DB's. Did some ab work.

[OHIOSTEVE]

Woke up this morning barely able to move my arms. Shoulders are hurting bad. Shoulda known better than to try those inclines with no help.

[OHIOSTEVE]

Barbell rows 200# 2 sets 6 reps... Need to add 10-20#

V bar pull downs 160# 2 sets 6 reps

Seated cable rows 240# 2 sets 6 reps. Need more weioght but already 90# over the safety limit on the cables.

Dead lifts 325# 1 set 6 reps. Again the back is twitchy so stopped there

DB shrugs 77# 2 sets 8 reps. Need to add a lot I think.

[OHIOSTEVE]

Lifting is going good. Starting to tune in the diet. Here is my plan. I'd appreciate any advice. 290 pounds right now. 2900 calories a day. 290 grams protein a day. 172 grams of fats a day.
50 grams of carbs.

Just stocked up on ground turkey.......boneless chicken breast.......ground chuck........tuna.........and veggies.

[Bad.bull]

hmmmmmmmmmm...another ohio dude!
im subbed! :D

[OHIOSTEVE]

hmmmmmmmmmm...another ohio dude!
im subbed! :D
Hello. As you can see I have been in and out several times. I THINK I am finally healthy enough to stick this time.

[Bad.bull]

Hello. As you can see I have been in and out several times. I THINK I am finally healthy enough to stick this time.

Thats great to hear! Im in...

[OHIOSTEVE]

Took a few days off due to my hobby. I do earth work with terriers and had people in from wyoming to hunt. We walked miles and dug through roots and rocks for three days.

Todays workout
BENT ROWS- 2 SETS OF 6 WITH 215 POUNDS

V BAR PULL DOWNS- 2 SETS OF 6 WITH 160 POUNDS

SEATED CABLE ROWS- 2 SETS OF 6 WITH 240 POUNDS.

DEAD LIFTS- 1 SET OF 6 WITH 315 POUNDS.

DB SHRUGS- 2 SETS OF 10 WITH 82 POUNDERS.

NECK CURLS- 2 SETS OF 6 WITH 70 POUNDS.

[Bad.bull]

terriers...what kind of terriers! I have three Spuds!! dogs...

gm!

[OHIOSTEVE]

terriers...what kind of terriers! I have three Spuds!! dogs...

gm!

Spuds is a bull terrier. My brother and my son have staffy bull terriers. I have jack russells and patterdales. They go in groundhog holes after groundhogs. We dig em up once they get the hog cornered.

[Bad.bull]

Spuds is a bull terrier. My brother and my son have staffy bull terriers. I have jack russells and patterdales. They go in groundhog holes after groundhogs. We dig em up once they get the hog cornered.

check out my pics...i have some pics of them in there.

[OHIOSTEVE]

My willpower is being tested as I type this. Just went through mcdonalds drive thru. Got a diet coke, NOTHING else.

[Bad.bull]

My willpower is being tested as I type this. Just went through mcdonalds drive thru. Got a diet coke, NOTHING else.

a diet coke....where's my late Mc Cafe'??????

[OHIOSTEVE]

Seated DB press-50pounders, 3 sets of 6

Military BB press- 120 pounds set of 6 and a set of 4

Standing side lateral raises- 32 pounders, 2 sets of 6

Laying tricep extensions with curl bar-87 pounds, 3 sets of 6

Cable push downs- 100 pounds, 3 sets of 6

One arm DB Extensions-32 pounds, 1 set of 6


Getting the diet tightened down also.

[OHIOSTEVE]

BB curls- 120 pounds. 3 sets of 6 reps.

Hammer curls-57 pounders. 2 sets of 6 reps.

Curl bar curls- 122 pounds. 2 sets. One set of 6 one set of 5.