My workouts are Retoaded

[ulsak]

Ok, I would be happy with that circumstances, not bad all..
Stay strong and get better ffs!

[Celtic8Laoch]

Well atleast the good news is life changing and the bad news is a speed bump. Get well man.

[Retoaded]

so...199 to 186 in one day lol. of course I had winter cloths on yesterday at drs office, but it was still about 194 to 186 in one day. woke up with a pretty good 4-pack kicking...almost over...almost over...

[Celtic8Laoch]

so...199 to 186 in one day lol. of course I had winter cloths on yesterday at drs office, but it was still about 194 to 186 in one day. woke up with a pretty good 4-pack kicking...almost over...almost over...

Holy **** man you must be delighted, was 185 your target weight?

[Retoaded]

Holy **** man you must be delighted, was 185 your target weight?

that was my target weight initially...but its gonna be closer to 180. I got some slight lower ab fat I want to lose. I have upped my calories some because (A) no lower body work don't want to lose a ton of muscle and (B) closing in on goal and starting to transition slowly back to eating at maintenance...need to slow down the rate of weight loss to avoid losing muscle.

[Jasonk282]

that was my target weight initially...but its gonna be closer to 180. I got some slight lower ab fat I want to lose. I have upped my calories some because (A) no lower body work don't want to lose a ton of muscle and (B) closing in on goal and starting to transition slowly back to eating at maintenance...need to slow down the rate of weight loss to avoid losing muscle.

Woohoo...I weight more than you now.

[Retoaded]

Woohoo...I weight more than you now.

Ha...knew it would happen sooner or later!

I saw a bunch of old friends the other night (Carolina/Clemson game, congrats to your Gators for also waxing that ACC ass)...

anyways, I've noticed I've developed a weird idea of what is physically fit...I am always comparing myself to people with 6 packs on websites and in tip top shape. When I get around people I know now, I notice I look like Adonis compared to them. People I always thought had ideal physiques...no...they look like crap compared to me. even though I still have a little ways to go...we'll see if I can't get up some pictures in the next month or so.

[Jasonk282]

Ha...knew it would happen sooner or later!

I saw a bunch of old friends the other night (Carolina/Clemson game, congrats to your Gators for also waxing that ACC ass)...

anyways, I've noticed I've developed a weird idea of what is physically fit...I am always comparing myself to people with 6 packs on websites and in tip top shape. When I get around people I know now, I notice I look like Adonis compared to them. People I always thought had ideal physiques...no...they look like crap compared to me. even though I still have a little ways to go...we'll see if I can't get up some pictures in the next month or so.

You just got to remember then pictures are probably the only time that they are actually looking THAT lean. I'm 190 with a M-L shirt depending on cut and a 34'' waist. I'm in better shape that most of the skinny dudes at the gym with abs..lol

Yeah but the Gators are probably gonna get a good bowl game though better than the loser of the SEC Championship game. However the Irish...holy crap. Makes me proud to be a Catholic.

[Retoaded]

You just got to remember then pictures are probably the only time that they are actually looking THAT lean. I'm 190 with a M-L shirt depending on cut and a 34'' waist. I'm in better shape that most of the skinny dudes at the gym with abs..lol

Yeah but the Gators are probably gonna get a good bowl game though better than the loser of the SEC Championship game. However the Irish...holy crap. Makes me proud to be a Catholic.

yeah, I am not even going for a 6 pack...I just want to get rid of the low belly flab (its honestly like an inch tops at this point)...Its probably only a few more pounds, honestly....I look very different every few pounds now. Plus if I get to 180 first, I am stopping anyway and gonna slow bulk back to 185 or 190 before cutting again. Don't want to be smaller than 180.

[Jasonk282]

I know what you mean about the friends part. When I'm at the gym or at home no one says anything about my looks, etc. Though my lifting 'crew' will say getting stronger, good job etc. However when I saw family and friends for the holiday there were like, holy crap you're getting jacked.

[Retoaded]

had second PT today...an hour of pushing, pulling, stretching on your joint...kinda sucks. Did some wall squats...closest I've come to squatting in a while! Mostly I do stuff that looks like an aerobics video half the time, and then he yanks on my leg the other half of the time. The bright side is I SHOULD come out of this as one flexible mofo where my hips are concerned.

as a bonus though, the PT took a look at my shoulder (thats always bothered me benching), did some motions, prodded here and there...he is pretty convinced its my biceps insertion at the shoulder. He said that weak rotator cuff muscles usually cause that because you unknowingly compensate your joint stability with your bicep...interesting, something I never would have guessed. He gave me some stretchy bands to hook to my rack to do some rotator cuff exercises. So that was kinda cool.

[Anthony21]

What's up Toaded. Glad to hear you're taking care of the issue. Get strong(er) boss.

[ulsak]

babysteps ahead, better than go backwards..

[Jasonk282]

had second PT today...an hour of pushing, pulling, stretching on your joint...kinda sucks. Did some wall squats...closest I've come to squatting in a while! Mostly I do stuff that looks like an aerobics video half the time, and then he yanks on my leg the other half of the time. The bright side is I SHOULD come out of this as one flexible mofo where my hips are concerned.

as a bonus though, the PT took a look at my shoulder (thats always bothered me benching), did some motions, prodded here and there...he is pretty convinced its my biceps insertion at the shoulder. He said that weak rotator cuff muscles usually cause that because you unknowingly compensate your joint stability with your bicep...interesting, something I never would have guessed. He gave me some stretchy bands to hook to my rack to do some rotator cuff exercises. So that was kinda cool.

A proper PT is amazing...mine got me back and walking so stay the course and you'll be fine.

[Retoaded]

A proper PT is amazing...mine got me back and walking so stay the course and you'll be fine.

yeah man I actually feel great this morning. after last PT I had to take muscle relaxers and sleep cause I was hurting so much. This time I feel really good.

I can sit with my right leg crossed over my left for the first time in a month!

[Jasonk282]

yeah man I actually feel great this morning. after last PT I had to take muscle relaxers and sleep cause I was hurting so much. This time I feel really good.

I can sit with my right leg crossed over my left for the first time in a month!

Hopefully it's crossed like a man and not a women...

I know the feeling bro trust me...I know the feeling.

[Retoaded]

so...update...not much improvement in my joint with the PT, though the muscle aches are definitely better and my flexibility is much better, but the sharp pain right at the joint is still there, walking still hurts, and sitting for long periods still hurts. I am going back to ortho on Monday, would assume I'll get an MRI.

in the meantime I've been benching twice a week, and doing pullups and lateral raises. I am sick of this...I am going to resume 5/3/1 just doing OHP and Bench day, reset down to around 200 for bench and 115 or so for OHP, all seated and prone exercises.

bench 5/3/1
bench BBB
inverted rows
arm work

OHP 5/3/1 (seated)
OHP BBB (seated)
pullups
arm work

The new and exciting thing is I am gonna eat around maintenance for a while and try to recover my metabolism and hormones after a year and 80 pounds lost. I'll probably do this for at least a month, and resume the cut in February or so for the last 10-12 pounds. Hopefully this will help me retain as much LBM as possible during this less active time as well.

[Celtic8Laoch]

so...update...not much improvement in my joint with the PT, though the muscle aches are definitely better and my flexibility is much better, but the sharp pain right at the joint is still there, walking still hurts, and sitting for long periods still hurts. I am going back to ortho on Monday, would assume I'll get an MRI.

in the meantime I've been benching twice a week, and doing pullups and lateral raises. I am sick of this...I am going to resume 5/3/1 just doing OHP and Bench day, reset down to around 200 for bench and 115 or so for OHP, all seated and prone exercises.

bench 5/3/1
bench BBB
inverted rows
arm work

OHP 5/3/1 (seated)
OHP BBB (seated)
pullups
arm work

The new and exciting thing is I am gonna eat around maintenance for a while and try to recover my metabolism and hormones after a year and 80 pounds lost. I'll probably do this for at least a month, and resume the cut in February or so for the last 10-12 pounds. Hopefully this will help me retain as much LBM as possible during this less active time as well.

What can I say, your in a sucky situation man. Have the guys your going to said that your improving or what? or give any indication when you will be back in action?

Can you do any aerobics now. What is your maintenance?

[Retoaded]

What can I say, your in a sucky situation man. Have the guys your going to said that your improving or what? or give any indication when you will be back in action?

Can you do any aerobics now. What is your maintenance?

first of all- you are at 236 thats awesome man! that is truly impressive

second- heres the deal as I understand it - have a few issues:

some muscle strains mainly hip flexor: definitely getting better with PT, flexibility is MUCH improved on what used to cause me pain, like just crossing my right leg while sitting.

impingement: getting better but this takes a while and will be something I have to be on top of rest of my life probably. but squatting or any kind of hip flexibility work is a huge help and is very positive

labrum tear: not sure if I have one, but PT suspects and so going back to ortho and probably getting an MRI on Monday. If I have one arthroscopic surgery is likely, but this is not a huge deal its probably 1 week off my feet and then 6 weeks of PT which I have ahead of me anyway. It sounds like PT is gonna turn into strength training here shortly anyway!

if the MRI is negative, the PT is gonna start me with barbell squats next week, which I am excited about.




third - Metallica worked a deal with Spotify and is now streaming free on Spotify (listening to Ride the Lightning right now!)...as some of you probably know, they are big, big, big artists rights people and anti- free internet music. so this is cool. (J looking in your direction also).

[Anthony21]

Man hope you get better Toaded. Stay up bro.

[Jasonk282]

first of all- you are at 236 thats awesome man! that is truly impressive

second- heres the deal as I understand it - have a few issues:

some muscle strains mainly hip flexor: definitely getting better with PT, flexibility is MUCH improved on what used to cause me pain, like just crossing my right leg while sitting.

impingement: getting better but this takes a while and will be something I have to be on top of rest of my life probably. but squatting or any kind of hip flexibility work is a huge help and is very positive

labrum tear: not sure if I have one, but PT suspects and so going back to ortho and probably getting an MRI on Monday. If I have one arthroscopic surgery is likely, but this is not a huge deal its probably 1 week off my feet and then 6 weeks of PT which I have ahead of me anyway. It sounds like PT is gonna turn into strength training here shortly anyway!

if the MRI is negative, the PT is gonna start me with barbell squats next week, which I am excited about.




third - Metallica worked a deal with Spotify and is now streaming free on Spotify (listening to Ride the Lightning right now!)...as some of you probably know, they are big, big, big artists rights people and anti- free internet music. so this is cool. (J looking in your direction also).

Hopefully everything works out and you are able to squat again.

Metallica is like KISS...they'll do anything to make money. But it is cool, even if it like 12 years late.

[Anthony21]

Hopefully everything works out and you are able to squat again.

Metallica is like KISS...they'll do anything to make money. But it is cool, even if it like 12 years late.

They also just started their own label, Blackened I believe it's called.

[Jasonk282]

They also just started their own label, Blackened I believe it's called.

Like I said...a 21st century KISS.

But to be honest what recording artist doesn't have their own label or clothing line these days...or their own vodka.

[Celtic8Laoch]

Yeah man 234.4 as of this morning. This has been the longest "working" diet that ive ever been on. Still a ways to go.

Hopefully that comes back negative and you get that bar back on your back. Get well.

[Retoaded]

I am all clear from doctors (and lawyer lol) for upper body work so starting that back up today. very excited. will be interesting to see how weak my OHP is considering I haven't pressed a barbell in 5 weeks!

[ulsak]

good news bro, I'd be happy to lift a clean bar after such ordeal..just fight your way back, man!

[Jasonk282]

I am all clear from doctors (and lawyer lol) for upper body work so starting that back up today. very excited. will be interesting to see how weak my OHP is considering I haven't pressed a barbell in 5 weeks!

Good news to hear for sure.

[Retoaded]

so not as bad as weak as I feared...I have been benching the last couple weeks, so thats probably maintained my OHP to some extent. but first overhead presses in 5-6 weeks!

OHP, 5x

barx10
65x5

80x5
90x5
100x7

so thats like 123, not near as bad as I was scared of, i think I was 130-135 calc range before


BBB
65x10
65x10
65x10
65x10
65x10

pump of the gods after those haha

pullups
bwx3
bwx4
bwx3
bwx3
bwx3

inverted rows
bwx10
bwx6

just trying those out, cause I am gonna do 5 sets on chest day until I go ahead and splurge on some big DBs. those are pretty tough though, well all depending on the angle you do them at.

so that felt good but I am shot.

[Jasonk282]

Looks like a nice workout to get back into the swing of things.

No squatting yet?

[Retoaded]

Looks like a nice workout to get back into the swing of things.

No squatting yet?

nah I find out Monday though, one way or the other...