Ms_Mac's Bulking Experiment

[beefcake66]

Tomorrow will be a rest day and weigh in.

So next weekend is the Port City Challenge where I will run 3 races over 3 days - Fri night a 5K, Sat morning a 5K and Sun morning a half marathon. That being on the plan I want my legs to be as fresh as possibe so I am thinking that I may skip Lift and Squat days next week, or maybe just train as if I am deloading. Still not sure what to do but leaning towards skipping those 2 workouts entirely and just doing my 2 upper body days. I may even just do some random upper stuff and get back to my GST program the next week, after the races. Or I may take the week off from lifting altogether......have not had a real rest week since Dec....

What to do, what to do? Thoughts anyone?

I'd just do a light leg workout early in the week and otherwise leave em be for the races... I don't like being even residually sore when I need to be fast lol

Since you havent had a week off since December, maybe it's a good time... ya know, 8 months later lol

[ms_mac]

I'd just do a light leg workout early in the week and otherwise leave em be for the races... I don't like being even residually sore when I need to be fast lol

Since you havent had a week off since December, maybe it's a good time... ya know, 8 months later lol

A week off would have been the smart thing to do.........I ain't too smart sometimes. But I didn't and won't train legs this week....thats gotta count for something, right?

So I changed up my program for this week.....will probably stick with this one for the next month until school goes back in....just because my son's summer playground group is over next week and with 3 weeks til school starts I will need to train at home, all by my lonesome. With GST programming, I would not feel comfortable without anyone around in case I get into trouble. So I am doing a sort of hybrid version of Power, Muscle, Burn. Skipping leg day this week, though.

Mon was chest day:

Bench - 4*5
4*5,5,5,4 - 105lbs

Incline DB - 4*8
4*8 - 40lbs

DB Chest Press - 4*10
4*10 - 40lbs

Decline Bench - 3*10
3*10 - 80lbs

Incline fly - 3*12-15
3*15 - 25lbs

Bench - 2*20
2*20 - 40lbs

Tues - Back

Pullups - 4*amap
4*3,2,1,1

BB Row - 4*5
4*5 - 115lbs

Wide Pulldowns - 4*8
4*8 - 50lbs

One arm row - 3*10
3*10,10,8 - 40lbs

Reverse Pulldown - 3*12-15
3*15,13,13

BB Row - 2*20
2*20,17 - 50lbs

Today was a rest day, Thurs will be shoulders, Fri will be arms.

Then:

5K Fri night
5K Sat morning
Half Marathon Sun morning.

[beefcake66]

How did the half marathon go?

I just read through your whole post now, I was going to say are you sure its a good idea to run a 5k the day before a half marathon... but its a short distance so it may not affect performance on the longer run. Too late now anyways!

[ms_mac]

How did the half marathon go?

I just read through your whole post now, I was going to say are you sure its a good idea to run a 5k the day before a half marathon... but its a short distance so it may not affect performance on the longer run. Too late now anyways!

LOL! Yup, too late. I had the same thoughts but it was a challenge that I just had to do. Results as follows:

Fri night's "Into the Night" 5k - 24:38. This is my best ever 5K!!
Sat's "Harbour Passage" 5k - 48:37.....LOL! Yup, double the time. My 7 year old joined me for this one. We went at his pace.

Sun's Marathon by the Sea Half Marathon - 2:08:37.

So there you have it. Port City 3 Races in 3 Days Challenge complete.

[ms_mac]

Mon - Chest:

Bench - 4*5 - 105lbs
Incline DB - 4*10 - 40lbs
DB Bench - 1*8, 1*8, 2*30 - 45,40,35lbs
Decline Bench - 3*10,10,8 - 85lbs
Incline Fly - 3*12,8,8
Bench - 2*20 - 45lbs

Tues - Back

Pullups - 4*2
BB Row - 4*5,5,4,4 - 120lbs
Wide Pulldowns - 4*10,8,8,8 - 80lbs
One Arm row - 3*10 - 40lbs
Reverse Grip Pulldown - 3*15,12,12 - 70lbs
BB Row - 2*20 - 50lbs

Wed - Shoulders and cardio

OHP - 4*4,3,2,2 - 70lbs
Arnolds - 4*8,7,7,6 - 30lbs
DB OHP - 1*8 - 35lbs, 2*10 - 30lbs
Cable Lateral - 1*8 - #2, 2*12 - #1.5
Cable Upright Row - 3*10,8,8 - 80lbs
DB Shrug - 3*15,12,12 - 40lbs
Plate Raise - 2*20 - 10K

20 min crossramp

Thurs - Legs

BB Squat - 3*5 - 145lbs
Sumos - 3*3 - 175lbs
Goblets - 3*6 - 60lbs
SLDL - 3*6,5,5 - 150lbs
Leg Ext - 3*10,8,8 - 80lbs
Leg Curl Seated - 3*8 - 65lbs
DB Calf Raise - 3*20 - 60lbs

Fri - Arms

Dips - 3*5
Chins - 3*5,4,4
Plate Skulls - 3*8 - 20K
Cable Curl - 3*8 - 60lbs
Tri Press - 3*12,10,8 - 80lbs
db Curl - 3*12 - 20lbs
Tri Ext - 2*20 - 20lbs

No bicep burn out set - bicep pain was back with a vengence today and it just hurt too much after the last set of curls.

So I have decided that I really should take some time off....too many naggling little injuries that just won't heal. So this week coming I will take completely off from training. It will probably drive me crazy but my body is telling me I have to...

[tahinilove]

Hi

I'd definitely take the week off! In that grand scheme of things a week of means nothing - the fact that you are running so much, I definitely would! Chance of over exhaustion etc isn't worth it!

Nice weight gain too btw!

[ms_mac]

Little weight update:

Starting point - Sept 5th - 118.4
End of Week 42 - June 27th - 128.6lbs
End of Week 45 - July 18th - 129.2 lbs
End of week 47 - Aug 1st - 128.4lbs
End of Week 49 - Aug 15th - 129.4lbs

Almost at the 1 year mark.

[ms_mac]

Hi

I'd definitely take the week off! In that grand scheme of things a week of means nothing - the fact that you are running so much, I definitely would! Chance of over exhaustion etc isn't worth it!

Nice weight gain too btw!

Hey! Welcome back.

[tahinilove]

One year bulk - sounds like heaven!!

[beefcake66]

10lbs of solid muscle in a year? fuk yeeehhhh!

[ms_mac]

One year bulk - sounds like heaven!!

+

10lbs of solid muscle in a year? fuk yeeehhhh!

Its been slow....mostly my own doing. Solid muscle...I wish. I bet probabaly only a couple of lbs is actual muscle. But whatever, I'll take it.

Back at er in the morning. Have done not a darn thing all week. Hubby is home for a few days so we took a mini vacay....eating crap and drinking lottsa booze.....last day of vacay today since he heads back early morning tomorrow.

[ms_mac]

Cardio Sunday. - Sprints:

6*400 metres@9.5mph.....last 2 not quite the full 400.
5K total - 27:40

Tomorrow I am starting PHUL. I am planning on running this til Jan 2, then after surgery I am going to go back to this program

https://www.muscleandstrength.com/wo...zation-workout.

However I am going to modify it slightly so its only 1 training session per day instead of 2 smaller ones, and leg day will be modified so that I will just be doing leg exts and leg curls. Thinking a GVT style just for leg day.....not the greatest plan, but I think it will keep me from loosing any muscle mass..

[ms_mac]

PHUL Week 1 complete: All this week workouts done at home..

Monday - Lower Power
Squat - 4*3 - 150lbs
RDL - 4*3 - 155lbs
Leg Ext - 4*8 - 60lbs
Leg Curl - 4*8 - 40lbs
DB Calf Raise - 4*20 - 50lbs

Tues - Upper Power
Bench - 4*3,2,2,2 - 110lbs
DB Incline - 4*10 - 35lbs
BB Row - 4*3 - 110lbs
Lat Pulldown - 4*10,10,10,7 - 50lbs
OHP - 3*5 - 60lbs
BB Curl - 3*10 - 50lbs
Dips - 3*3

Wed - Cardio on the treadmill - 5 miles in 51:50 (ran 4 and walked a mile because I was watching a show while running....figured I would just walk til the show was over.

Thurs - Lower Hypertrophy
Front Squat - 4*8 - 80lbs
DB Lunge - 4*10 - 25lbs
Leg Ext - 4*12 - 40lbs
DBSLDL - 4*10,10,10,8 - 35lbs
Leg Curl - 4*15,13,12,12 - 30lbs
DB Calf Raise Toes in - 2*15 - 50lbs, Toes Out - 2*15 - 50lbs

Fri - Upper Hypertrophy
Incline Bench - 4*12 - 70lbs
Flat Bench Fly - 4*12 - 25lbs
Seated Cable Row - 4*12 - 50lbs
One Arm Row - 4*10,8,8,8 - 35lbs
DB Lat - 4*12,12,10,10 - 15lbs
Hammer Curls - 4*12 - 15lbs (after a week of no lifting at all my bicep is still hurting.
Tri Press - 4*12,10,10,10



Little weight update:

Starting point - Sept 5th - 118.4
End of Week 42 - June 27th - 128.6lbs
End of Week 45 - July 18th - 129.2 lbs
End of week 47 - Aug 1st - 128.4lbs
End of Week 49 - Aug 15th - 129.4lbs
End of Week 51 - Aug 29th - 129.2lbs

[beefcake66]

Back at er in the morning. Have done not a darn thing all week. Hubby is home for a few days so we took a mini vacay....eating crap and drinking lottsa booze.....last day of vacay today since he heads back early morning tomorrow.

I just got back from Vacation in Dallas... I definitely drank too much lol. Feeling VERY fluffy....

[ms_mac]

I just got back from Vacation in Dallas... I definitely drank too much lol. Feeling VERY fluffy....

Buts its soooo much fun, right? Worth a few days of fluffies.

[ms_mac]

Week 2 PHUL complete - had to work out at home again this week. Back to the Y on Tues.

Sun Aug 30th - Treadmill Hill Training - 6% incline for 5K - 36min

Mon Aug 31 - Lower Power
Squats - 4*5,5,4,3 - 150lbs
RDL - 4*5,5,3,3 - 155lbs
Leg Ext - 4*10,10,8,8
Leg Curl - 4*10,10,10,8
DB Calf Raise - 4*25,25,20,20

Tues Sept 1 - Upper Power
Bench - 4*3,3,2,2 - 110lbs
DB Incline - 4*8 - 40lbs
BB Row - 4*5,4,4,4 - 110lbs
Wide Pulldown - 4*8,7,6,6
OHP - 4*5,5,5,3 - 65lbs
BB Curl - 4*8 - 50lbs
Dips - 4*5,4,4,4

Wed Sept 2 - trail run while my son rode his bike - 4.5 miles - 50 min

Thurs Sept 3 - Lower Hypertrophy
Goblets - 4*8 - 50lbs
DB Lunge - 4*8 - 30lbs
Leg Ext - 4*12,10,10,10
DB SLDL - 4*10 - 35lbs
Leg Curl - 4*10,10,10,8
Toes In Calf Raise - 2*20
Toes Out Calf Raise - 2*20

Fri Sept 4 - Upper Hypertrophy
Incline BB - 4*10,10,8,8 - 80lbs
Flies - 4*12 - 30lbs
Seated Row - 4*10
Straight Arm pulldown - 4*12
T's - 4*8
Hammers - 4*12,12,12,10
Tri Press - 4*12,12,10,10

Sat Sept 5 - REST! And today marks the one mark of my bulk. Imma keep going for now.

[ms_mac]

Sun Sept 6th - Sprints:
11 sprints@11mph (did not quite make the last 2 full out)
Total of 5K - 27:30

Mon - Lower Power
Squats- 4*3 - 155lbs
RDL - 4*5 - 155lbs
Leg Press - 1*10 - 160lbs, 1*10 - 230lbs, 1*8 - 300lbs, 1*8 - 370lbs (new machine, couldn't get the weight right )
Standing Ham Curl - 1*10 -10lbs, 3*6 - 15lbs
DB Calf Raise - 4*20,20,15,12 - 60lbs

Tues - Upper Power
Bench - 2*2,1 - 115lbs, 2*5 -105lbs
Incline DB - 4*10,10,8,8 - 40lbs
BB Row - 4*4 - 115lbs
Wide Pulldown - 4*7,6,6,6 - 80lbs
OHP - 4*6,6,5,5 - 60lbs
BB Curl - 3*10,8,10 - 50lbs (bicep pain- skipped last set)
Dips - 4*4

Wed - Cardio and abs:
20 min -crossover machine
20 min - stationary bike
20 min - stepmill

Ab Machine - 1*20 - 30lbs, 3*10,10,8 - 40lbs
Lying Leg Raise - 4*15,12,12,10
Obliques - using a pole that is attached to the floor but swings - 4*15,15,12,12 (10lb ball attached to the pole)

Thurs - Lower Hypertrophy
Goblets - 4*10 - 50lbs
SLDL DB - 4*12 - 40lbs
Walking Lunge - 4*12,12,10,10 - 25lbs
Seated Leg Curl - 4*12 - 60lbs
Leg Ext - 4*12 - 50lbs
Calf Machine - 1*20 - 70lbs, 1*20 - 90lbs, 2*20 - 100lbs
Ass Machine - 4*12 - 20lbs

Fri - Upper Hypertrophy
Chest Press Machine - 4*10 -80lbs
Incline Fly - 4*12 - 30lbs
Seated Row - 1*8 - 80lbs, 1*10 - 70lbs, 2*12 - 60lbs
One arm row - 4*12,10,10,8 - 35lbs
T's - 4*12,10,10,10 - 12.5lbs
Hammers - not happenin' - Bicep hurting
Tri Press - 4*12,10,10,8 - 25lbs
Curl Machine - 1*12 - 5lbs, 1*12 - 10lbs, 1*6 - 15lbs - Bicep\forearm killed.

Little weight update:

Starting point - Sept 5th - 118.4
End of Week 42 - June 27th - 128.6lbs
End of Week 45 - July 18th - 129.2 lbs
End of week 47 - Aug 1st - 128.4lbs
End of Week 49 - Aug 15th - 129.4lbs
End of Week 51 - Aug 29th - 129.2lbs
End of Week 53 - Sept 12 - 129.4lbs

I seem to be at a standstill here - increase cals perhaps??

[dreahere]

Yes increase cals! What are you at these days?

[ms_mac]

Yes increase cals! What are you at these days?

Averaging 2300 daily. Jumping to 2400 today.

And the bulk plays on.

[beefcake66]

averaging 2300 daily. Jumping to 2400 today.

and the bulk plays on.:d

yaaaaaaaas moar food!

[ms_mac]

PHUL Week 4 complete:

Sun - Cardio and Abs - 6*400metre sprints at 9.5mph (last 3 not quite full distance) - 5K total distance in 28:14
Abs -
Hanging leg raises - 4*8
Oblique Plate Twist - 4*15 - 5lb plate
Crunches slow and controlled - 4*20

Mon - Lower Power
Squat - 4*4,3,3,3 - 155lbs
Sumos - 4*1 - 175lbs,
Leg Press - 4*8 - 370lbs
Seated Curl - 2*6,5 - 80lbs, 2*7,6 - 70lbs
DB Calf Raise - 4*20,20,19,12 - 60lbs
Butt Machine - 1*8 - 30lbs, 1*8 - 35lbs, 2*8 - 45lbs

Tues - Upper Power
Bench - 4*4,3,3,3 - 105lbs
Incline DB - 1*0 - 45lbs - could not get them up, 3*12 - 40lbs
BB Row - 4*5 - 115lbs
Wide Pulldown - 1*12 - 50lbs, 1*10 - 60lbs, 1*10 - 70lbs, 1*10 - 80lbs, 1*6 - 90lbs
Seated Shoulder Press Machine - 1*10 -50lbs, 1*8 - 60lbs, 1*8 - 70lbs, 1*6 - 80lbs, 1*5 - 90lbs
BB Curl - NOPE! Attempted to but after the indirect work to biceps I was in pain.
Machine Dips - 1*10 - 50lbs, 1*10 - 70lbs, 1*10 - 90lbs, 2*8 - 110lbs

***All new gym equipment and new location for the Y, hard to figure out working weight.***

Wed - Cardio and Abs:

15 min Stepmill - Empire State Building Climb - preset program on this machine.
20 min Stationary bike
15 Elliptical

Ab Machine - 4*20,20,16,15 - 40lbs
Oblique Pole - 4*15 - 10lbs
Lying Leg Raise - 2*15

Thurs - Lower Hypertrophy
Goblets - 4*8 - 55lbs
SLDL - 4*12 - 90lbs
Leg Ext - 4*12,10,10,10 - 60lbs
Single Leg Curl - 4*8 - 10lbs
Walking Lunge - 4*10,8,6,6 - 30lbs
Calf Press - 4*20,20,17,17 - 120lbs
Butt Machine - 4*12 - 35lbs

Fri - Upper Hypertrophy
Machine Bench - 4*12,12,12,10 - 85lbs
Incline Fly - 4*12,10, 10,8 - 35lbs
Seated Row - 4*12 - 60lbs
One Arm Row Machine - 4*12 - 40lbs
Shoulder Press Machine - 4*12 - 40lbs
Tri Press - 4*12,12,9,10 - 25lbs
Bicep Curl Machine Single Arm - 4*12 - 10lbs

I have figured out using DB's just aggravates my bicep - not even sure if its just a strain or what - but I will stick to mostly machines for as much as I can until it heals.

Today - Wine time.

And I posted this in the main forum yesterday but I thought I might get some advise from my regular peeps.


Ok, so I had a bodyfat analysis done today at my gym.....after just over one year of bulking. This test is done using a bio-impedence machine. My last one was done in June 2014, when I was leaning out for a Vegas vacation in August of 2014. I am going to post the one from June 2014 and the one from today, but let me first just say that I know these tests are not accurate but I am just using this for trending purposes:

June 2014:
Weight = 124lbs
Weight of lean body mass = 113.75lbs
Weight of body fat = 10.65lbs
Body Fat % = 8.6%


8.6% Body Fat - AS IF!!!!LOL!


Sept 2015:
Weight = 129.6lbs
Weight of lean body mass = 110.25lbs
Weight of body fat = 19.35lbs
Body Fat % = 15%

Now I am not concerned o bothered about the body fat gain, but what concerns me is the fact that it appears I have LOST 3.5lbs of lean muscle! 3.5lbs LOST is huge!

So, how did this happen? I train hard, minimal cardio, get enough protein in.....what am I doing wrong?

And what do I do now....continue with my bulk, lean down some and start again? or throw in the towel

[dreahere]

Those bioimpedence devices are so inaccurate, I would put no stock in those numbers at all. Your level of hydration and/or what's in your digestive tract can skew the results widely. You may just have been more dehydrated this year compared to last. You could have pooped closer to the test this year. Who knows? But someone who lifts weights consistently and eats at or above maintenance is just not going to lose 3lbs of muscle in a year. That makes no sense. Don't let it freak you out!

[beefcake66]

Those bioimpedence devices are so inaccurate, I would put no stock in those numbers at all. Your level of hydration and/or what's in your digestive tract can skew the results widely. You may just have been more dehydrated this year compared to last. You could have pooped closer to the test this year. Who knows? But someone who lifts weights consistently and eats at or above maintenance is just not going to lose 3lbs of muscle in a year. That makes no sense. Don't let it freak you out!

This exactly.

And you did have a surgery but I don't think you'd lose 3lbs from that. Plus you kept training. Those impedance scales/machines are horsecrap. Mine will tell me im at 35-40% bodyfat i tell it im a woman and 20-30% if i tell it im a man. HMM. (Now it would probably tell me im 50% since I actually am around 30% AFAIK)

[ms_mac]

Those bioimpedence devices are so inaccurate, I would put no stock in those numbers at all. Your level of hydration and/or what's in your digestive tract can skew the results widely. You may just have been more dehydrated this year compared to last. You could have pooped closer to the test this year. Who knows? But someone who lifts weights consistently and eats at or above maintenance is just not going to lose 3lbs of muscle in a year. That makes no sense. Don't let it freak you out!

This exactly.

And you did have a surgery but I don't think you'd lose 3lbs from that. Plus you kept training. Those impedance scales/machines are horsecrap. Mine will tell me im at 35-40% bodyfat i tell it im a woman and 20-30% if i tell it im a man. HMM. (Now it would probably tell me im 50% since I actually am around 30% AFAIK)

You guys are right and the more I think about it, the more pissed off I am at spending the money to have this stupid test done! That $20 could have bought a nice bottle of wine.

There is really no way in hell that I could have lost 3 lbs of muscle! I am mad for even letting the stupid numbers bother me in the first place. Lesson learned and I am continuing with my bulk.

Thanks ladies for confirming what I already knew but was just too freaked out at the time to actually think about the logistics of this stupid data report.

[ms_mac]

Week 5 Phul Complete:

Sun - Cardio and abs:
hill training - 7% incline - 1min at 4mph, 1mon@4.5, 1min@5, 1min@5.5, 1min@6, 1min@6.5 - repeat til 5K
35:33 total time

Hanging Leg Raise - 4*10,8,8,8
Kneeling Cable Crunch - 3*15

Mon - Lower Power
Squats - 4*5,3,3,3 - 155lbs
Sumo - 4*5,5,2,3 - 165lbs
Leg Press - 4*8 - 400lbs
Seated Curl - 4*8,8,6,6 - 70lbs
Butt Machine - 4*8 - 85lbs
Calf Press - 4*20,16,15,15 - 140lbs

Tues - Upper Power
Bench - 4*5 - 100lbs
Incline Bench - 4*8 - 80lbs
BB Row - 4*5,5,4,3 - 120lbs
Pulldowns - 4*8 - 80lbs
Seated OHP Machine - 4*5 - 90lbs
Machine Dips - 4*8 - 120lbs
Machine Curl - 2*6 - 15lbs - too much pain in the bicep to continue

Wed - Cardio and Abs:
Stepmill - 45 min.

Ab Machine - 3*20 - 40lbs
Obliques - 3*15 - 25lbs

Thurs - Lower Hypertrophy
Leg Press - 4*12 - 400lbs
SLDL - 4*10 - 100lbs
Leg Ext - 4*12,12,10,10 - 60lbs
Single Leg Curl - 4*10,10,10,8
Calf Raise - 4*20,20,20,15 - 140lbs
Butt Machine - 4*10,10,8,8 - 65lbs

Fri - Upper Hypertrophy
Machine Bench - 4*10,10,8,8 - 90lbs
Pec Dec - 4*12 - 30lbs
Cable Seated Row - 4*12,11,9,8 - 70lbs
One Arm Machine Row - 4*10 - 45lbs
Machine Shoulder Press - 4*12 - 50lbs
Tri Press - 4*12,12,9,8 - 30lbs
Single Arm Machine Curl - NOPE

I think I am going to have to stop training bi's directly until whatever is wrong is healed.....

Sat - Rest and treats.

Weighed in today - after 2 weeks of increased cals - 129.2.

[beefcake66]

Weighed in today - after 2 weeks of increased cals - 129.2.

Increase calories!!!


Or decrease cardio, but... I mean, what's a second bottle of wine a night? A GOOD IDEA!

[ms_mac]

Increase calories!!!


Or decrease cardio, but... I mean, what's a second bottle of wine a night? A GOOD IDEA!

EXACTLY!!

I thought about decreasing cardio ....but I am one of those people that really likes cardio and if I could get away with it I would do more than my short Sunday cardio and a bit longer Wed cardio day. But it is not conducive to my goals at the moment and I find it really hard to eat what I need to right now with just minimal cardio. Bulking - in my opinion - is so much harder than cutting......eating is a full time friggin' job..

[ms_mac]

PHUL Week 6 complete along with 2 short cardio sessions. Too lazy to type out the week's workouts this time. Nothing special to report anyway.....arm is still bothering me. I actually made an appointment to see my doc about it, but could not get in until Oct 22....



Oh, wait, I DO have something special to report.....not training related but I finally, after 20 yrs of procastinating I got a tatto!!!!

[dreahere]

Nice ink! I like

[ms_mac]

Nice ink! I like

Thanks! Its my first......and only one.

PHUL Week 7 complete.

Highlights - 540lbs leg press for 8! Yippeee!!!

And no cardio.

Got a call about my surgery which was supposed to be scheduled for Jan.....NOPE! Nov 12th!

And today's weigh in:
Starting point - Sept 5th - 118.4
End of Week 42 - June 27th - 128.6lbs
End of Week 45 - July 18th - 129.2 lbs
End of week 47 - Aug 1st - 128.4lbs
End of Week 49 - Aug 15th - 129.4lbs
End of Week 51 - Aug 29th - 129.2lbs
End of Week 53 - Sept 12 - 129.4lbs
End of Week 55 - Sept 26th - 129.2lbs
End of Week 57 - Oct 10th - 130.8lbs

So I may as well keep on bulking until my surgery.....then play it by ear depending on how much time I need to take off from training. I am thinking a week of total nothing, then after I should be able to work around a boot on my foot and do upper body...