Old fawk'r getting his life back on track...

[BluesPreacher]

You're doing great work with your nutrition. And WTG with your cardio! That weight will melt off.

[MooseTequila]

Just wonderin are you gettin any veggies in there Moose....comes in low calorie and carbs with high fiber content and all the vitamins and minerals...good way to fill up without killing the calorie count

Doublin up on the cardio...keep at it

yeah Ron... eat my veggies, been hearing that my whole life

You know ... you're doing all the right things in my book . You've reset your weights to concentrate on form; you're making an effort to get the squat depth and form right ... looking very good in that last pic; taking your rehab seriously; and keeping up with the cardio while cutting back on the cals. Don't get too despondent about the injuries .... we all get into very bad habits and lose a load of flexibility ... classic is tight quads and weak glutes due to a lifetime spent sitting. It's only when we start to look at form and try to get to depth on things like squats that we start to unmask our tight quads and weak glutes and it shows up in things like butt wink, pirifomis strains, ITB and knee pain. Concentrating on form and getting the rehab will get you through these and you'll be a better and stronger lifter because of it. The other thing to bear in mind is that as you lose weight and your body shape changes, the dynamics of your lifts will change, and most likely for the better with regards to the loads on your low back.
Good news about the concert tickets and it will be a great break for you after everything you've been through lately

Thanks Andrew... this hasn't been easy, and I am shocked and proud of myself for sticking with it this long. I went way out of my comfort zone, and I still am. From the recent rash of injuries, to the constant drum beat of sh!tty form... yet I am still here. The weight drop hasn't been my normal fasting and dropping quickly, with the bounce back after 6 months with added pounds tacked back on. Eight months into this and I am still plugging away... speed bumps and warts, and I haven't given up... its good to be me

Good stuff Moose. Keep it going.

Thanks Caractacus... and glad to see you are hanging tough with your nagging injuries!

Solid Moose. Keep it up. Keep focused. Keep thinking Cabo.

Thanks Doc... I am hoping to find me a senorita hottie

You're doing great work with your nutrition. And WTG with your cardio! That weight will melt off.

Thanks Andy... I am hoping I can stay the course, tired of the derailments

[doughnutgut]

Andrew highlighted one of the most important aspects of this lifestyle in his post.

Always remember Moose. Whatever the weight you are incrementing or lifting.

Your workout is always better than not turning up at all.

Your persistence during troubled times is what separates the winners from the losers.


And you my man. Are not the latter.

[DocJekyll]

I like your thinking.

[MooseTequila]

Cabo Wabo Countdown
60 days
Weight 268.00 266.4 lbs
Goal 252 lbs

AP
End of Cycle 4
Hybrid workout... basically light day, many routines just going for volume pump

Cardio... sucked it up!! All times incld 2 mins of cool down.
Elipt...32 mins @ 537 cals
Bike...22 mins @ 342 cals
---------------------------------
Total burn 879 cals

I started out the day by skipping squats and DL's... after I finished OHP I decided to backtrack and attempted a few things anyway, just to limber up that PITA hammy. So this is not the correct order, I'm lazy and like cut-n-paste

Squats
Did just BW goblets
2x10xBW... mentally had to not fear the pain or reinjury and just push through

Bench Press
1x12xbar
1x12x85
1xAMRAPx135... hit 26 again
1xAMRAPx135... 2nd set 16... this is my best back-to-back AMRAP press... mentally this felt awesome!

Curls
1x12xbar
1x20x45
1x15x45
1x10x45... good form, no body/back lean, slowed it down got a good burn

OHP
1x12xbar
2x12x65... felt strong, good form


RDL
Empty bar, low and slow with 5 sec pause at the bottom to stretch the hammy... actually felt good, hammy more limber

DL's... nervous to try any weight, not push my luck, so I kept it very light and slow.
2x12x95... happy with the outcome and very happy I decided to do something even if it was a PANSEY weight!

Seated Rows machine, chest supported narrow to wide grip motion
3x12x85

Back extensions
2x30x265 Full Stack

Face Pulls
3x12x70... after watching a video I really dropped the weight and changed my form, felt good

Reverse Flys
3x12x85

Inner/Outer rotations
3x10x30 inner/20 outer... shoulders feeling tired

Tri's rope pull downs
1x20x70
1x16x70
1x9x70... tris dying

Tricep V Bar push downs
1x20x70
1x18x70
1x10x70

Bicep rope curls AKA Hammers
3x20x60

Bicep Hoist Roc it machine
3x15x60... happy pumped arms

Ended it with the cardio posted... I may do an afternoon sesh... Left the gym feeling really light and spunky, and I like my oatmeal lumpy... do the humpty hump...

[MooseTequila]

Andrew highlighted one of the most important aspects of this lifestyle in his post.

Always remember Moose. Whatever the weight you are incrementing or lifting.

Your workout is always better than not turning up at all.

Your persistence during troubled times is what separates the winners from the losers.


And you my man. Are not the latter.

Thank you Leigh, very kind words indeed!

I like your thinking.

Well... I hope she does too

[DocJekyll]

Thank you Leigh, very kind words indeed!



Well... I hope she does too

Lol. Nice session there Moose. A lot of volume. Scale is moving in the right direction and I can tell your motivated.......back for squats.

[MooseTequila]

Lol. Nice session there Moose. A lot of volume. Scale is moving in the right direction and I can tell your motivated.......back for squats.

Thanks bro... squats... mentally I will admit I am scared of injuries now. The pirifukthis and the hammy issues all came from squats, plus its my worst form of all my routines and crap light weight that is heavy and awkward for me... I really hate them now. I've got to find some sort of victory with these sh!tty squats, and soon...

=======================

Todays project menu (subject to change) and right now I am hungry hungry hungry... ready for lunch, then I am going to take a nap



LUNCH
1/3 lbs sirloin, 3 egg guac burger!

[viccles007]

Nice workout there, Moose!

[Talltobig]

Hey nice lifting Moose. Good job giving the hammies a stretch before the DLs! There's nothing pansy about the weight if you are coming back to a lift and trying it out. You are still training the movement, stretching some muscles and getting some good joint mobility. And you are training your back too even with a light weight. I'm planning to do some lightweight DLs soon too, coming back from my back problems

[shaneinga]

Nice cal dump, nice high volume workout, awesome burger. Killing it man!

[RT1957]

Moose man check out Kelly Starett He's a Physical therapist and he owns a crossfit gym in SF. His mobility vids are great. I'd take it slow if you try these and not go full boogie on them the first time but work into them they will help you get past the injuries and get your squat better.

[DocJekyll]

When you double up......you get hungry. Be prepared.

[RT1957]

yeah Ron... eat my veggies, been hearing that my whole life

Yeah know I just love to razz ya about something.....Veggies have great stuff in them....low cal....low carb....big fiber....vitamins and minerals.....great stuff grows out of the ground....

and you're in the valley where all the great veggies and fruits are grown....

Now go squat

[SteveWright1]

hey Moose
the numbers on the bar are irrelevent - unless your competing or going for a world record or something, in which case they are important

good for you getting back in the saddle on both squats and deads - at least next session they will not cause you as much anxiety as hopefully todays session got that out of the system for you.

[fittofattofit]

Jealous of:
135 x 26 AMRAP first set
135 x 16 AMRAP 2nd set
That burger!

[Caractacus]

Good stuff Moose

[DocJekyll]

hey Moose
the numbers on the bar are irrelevent - unless your competing or going for a world record or something, in which case they are important

good for you getting back in the saddle on both squats and deads - at least next session they will not cause you as much anxiety as hopefully todays session got that out of the system for you.

Bingo

[MooseTequila]

Nice workout there, Moose!

Thanks Vic

Hey nice lifting Moose. Good job giving the hammies a stretch before the DLs! There's nothing pansy about the weight if you are coming back to a lift and trying it out. You are still training the movement, stretching some muscles and getting some good joint mobility. And you are training your back too even with a light weight. I'm planning to do some lightweight DLs soon too, coming back from my back problems

Thanks TTB... I lost count of the RDL's with just the bar, but they felt really good and I am assuming they were good for me. I might just do these as a part of reg' stretches.

Nice cal dump, nice high volume workout, awesome burger. Killing it man!

Thanks Shane, just trying to keep up wit ya!

Moose man check out Kelly Starett He's a Physical therapist and he owns a crossfit gym in SF. His mobility vids are great. I'd take it slow if you try these and not go full boogie on them the first time but work into them they will help you get past the injuries and get your squat better.

Thank you Ron... I will check this out later today, lord knows I need all the help I can get!

When you double up......you get hungry. Be prepared.

I never did a late day cardio sesh, and the hunger was already on fire... crazy stuff!

Yeah know I just love to razz ya about something.....Veggies have great stuff in them....low cal....low carb....big fiber....vitamins and minerals.....great stuff grows out of the ground....

and you're in the valley where all the great veggies and fruits are grown....

Now go squat

I wouldn't have it any other way Ron

hey Moose
the numbers on the bar are irrelevent - unless your competing or going for a world record or something, in which case they are important

good for you getting back in the saddle on both squats and deads - at least next session they will not cause you as much anxiety as hopefully todays session got that out of the system for you.

Thank you Steve... well I got rid of SOME anxiety

Jealous of:
135 x 26 AMRAP first set
135 x 16 AMRAP 2nd set
That burger!

Thanks Andrew... I should have made TWO of them burgers... such grub!!!!

Good stuff Moose

Thank ya!

Bingo

Yeah Bingo... now if I will listen, that's the tricky part!

========================================

Morning cardio at one of the funky tiny locations much closer to the home, diff equipment and they hit the legs in diff areas. I think the change of pace was good for my legs.

Resting HR this morning was 52... I have a athletic healthy heart shoved into a fat can... its a start. Speaking of... its getting noticeably more difficult to get the heart rate pumping, especially from a cold start and not after lifting weights.

Cardio morning sesh 42 mins @ 614 cals
Afternoon sesh planned... time will tell.

[DocJekyll]

What exactly are you doing for your cardio?

[MooseTequila]

What exactly are you doing for your cardio?

Sweating

I do some LISS and HITT, sometimes all LISS just depends on mood and the music im listening to... I use the bike and one of my fav ellipticals that really increases height like to a stair level. I can really increase the resistance, plus I like how I can feel the difference in the legs going forward and backwards.

[RT1957]

Sweating

I do some LISS and HITT, sometimes all LISS just depends on mood and the music im listening to... I use the bike and one of my fav ellipticals that really increases height like to a stair level. I can really increase the resistance, plus I like how I can feel the difference in the legs going forward and backwards.

I hates cardio machines(In my Yosemite Sam voice)......The fact you can get on those and do it is a big win.....Keep at it Moose it all adds up

[MooseTequila]

I hates cardio machines(In my Yosemite Sam voice)......The fact you can get on those and do it is a big win.....Keep at it Moose it all adds up

LOL... if I don't have headphones on I can't do it... gimme my music AKA some angry rock, and I get lost in the process and find myself most times with something let if in the tank (excluding Monday's that are my heavy day- those days are just tough)

HITT I am doing less of the real intensive stuff... I do vary my speed and resistance and my HR goes in between burn & burst... then I will drop back to the burn level. I am good with spending a bit more time on the elliptical to burn some good cals, vs. killing myself

=========================


Cabo Wabo Countdown
58 days
Weight 266.4 lbs 266.0 lbs Feeling heavy and bloated this morning... thick like a brick, what'ev
Goal 252 lbs

Sunday rest day... and I had a wild hair! I never do anything gym related on this day and I woke up tired, but something in my skull kept bugging me to go... cardio bike-ellipt split... 62 mins including 4 mins of cool down @950 cals

Absolutely famished after doing this on a sleeping fast... hearty b'fast of 4 eggs, country potatoes, bacon and half an english muffin with some strawberry jam... and I drank water like a fish! 2 carafes full + one glass... body must have been dehydrated but didn't feel like it was, and I wasn't drinking out of thirst, just felt like drinking it... gut feels hugely bloated now (DUH)

Edit.. part duex
13 mins on stairway of death (42 floors) and 18 on cycle, Cycle was light cuz that stairs really hit my calves and legs. The stairs jacked my heart rate up pretty easily, this just might be my new fav machine to hate... thinking I need to do this at least once per week. My TickrX app does not show cals when using the stairmaster, so I put it on treadmill. I have to have cals tracked, hate guessing.
476 cals... I'm smoked and soggy
(1426 cals on the day!!)


Overview
In my opinion this was a good day, odd... but good.
Starving after first cardio sesh... ate well... drank more water, not much coming out.
Later in the day had 6 oz of roasted chicken then headed out for the 2nd sesh... mo water, some stretches, and not feeling hungry one bit.
After the cardio drank my Isopure with 1 cup of mixed berries.... soon I will have a 1/3 lbs sirloin, guac, bacon and 3 egg burger on multigrain sandwich thins.
If late night hunger hits I have some slack... but I do not understand how I can retain so much water, hardly peeing... sweating it out? Educate me...

Side note... getting out of the car and making a twist my right hip popped... not like a knuckle pop, but like something shifted and realigned pop. I didn't feel any pain, but I could feel the movement... I did notice less piriformis pain almost instantly, does this make any sense?

[jonnyboy44]

Hi Moose. Hope all is still going well. Looks like your still getting stuck in and loosing some weight.

[shaneinga]

Awesome Sunday cardio sessions Moose. At that rate the fat has no where to hide man.

[DocJekyll]

Nice, very nice. You burnt up some serious calories on Sunday. I see you took to the stairs - my favorite post resistance machine. Got you going, did it? lol You'll sweat buckets on that b!tch if you keep with it. Intervals of death on that puppy. I could NEVER do cardio without music in my ears......never.


Way to keep at it Moose.

[BluesPreacher]

13 min. on the stairmill--or what I like to call the scare-mill--is GREAT!!

[MooseTequila]

Hi Moose. Hope all is still going well. Looks like your still getting stuck in and loosing some weight.

Thanks for stopping by Jonny... stuck no more, renewed vigor and focus for a trip coming up

Awesome Sunday cardio sessions Moose. At that rate the fat has no where to hide man.

I dunno bout that... I'm pretty sure the fat has a few hiding places

Nice, very nice. You burnt up some serious calories on Sunday. I see you took to the stairs - my favorite post resistance machine. Got you going, did it? lol You'll sweat buckets on that b!tch if you keep with it. Intervals of death on that puppy. I could NEVER do cardio without music in my ears......never.

Way to keep at it Moose.

thanks Doc... legs were feeling a might tight this morning. I woke up 2nd guessing all of the extreme cardio before my new hybrid cycle start today, but all was OK. Dem stairs, a def' love/hate relationship...

13 min. on the stairmill--or what I like to call the scare-mill--is GREAT!!

Thanks Andy... they ain't easy and I guess that's why I hate it so much!

================================

Cabo Wabo Countdown
59 days
Weight 266.4 lbs 265.1 lbs
Goal 252 lbs

AP Hybrid cycle 2,3,4,5
Week 1
Day 1 Heavy'ish

Dr Jekyll and Mr Hyde stack. I tried only 1/2 scoop of each... fail, did nothing, but I wanted to test it first. Next time I will do 1 scoop of each and hope that I don't die (would hate to miss my Cabo trip!)

Cardio Schmardio
Death stairs... we have 3 versions of this machine and I tried a newer looking one (I like much better) Sucker ripped me a new one! After 5 minutes I was dying trying.
13 mins on it included 4 minutes of cool down FML! I picked hills, when it kicked it up 1 notch and I was hanging in there, a 2nd notch I called it, HR was in burst mode for almost 4 mins at that point. I am amazed at how this targets my calves too! I have to step flat footed to save them.
Cycle... I tried to knock out 20 mins, got only 15 mins including cool down... quads screamed "No Mas" or there will be hell to pay.
[b]28 mins and 440 cals... no friggin 2nd round of cardio today... legs thrashed!

Squats RESET way-back to cycle 3 to work on form
BW goblets
2x8xbar... really making sure hamy will cooperate
2x8x95... no hamy issue, bummed I could not vid form due to excessive gym rats today. It felt good but that means nothing as I have learned.
Piriformis... still feeling much better after hip "pop" yesterday. I am thinking I had some sort of impingement that cleared itself... actually I am clueless as to what it was, just happy (so far) that it happened.

Bench Press...RESET back to work on form
1x8xbar
1x8x85
2x8x165

Curls... RESET back to cycle 3 to work on form, elbow feeling better
1x8xbar
2x8x55

OHP Cycle 5 new high weight
1x8xbar
2x8x80... felt strong, good form

DL's... Cycle 5 new weight
skipped any warm ups, felt squats did that already
2x8x175... very happy with these, felt easy (I will pay for that comment!) One problem, I will need to buy gloves, lost a partial callus and both hands sore at the palm ring finger area. Other than that it felt good and hamy was a moot point!! YES!!!

2nd set



Seated Rows machine, chest supported narrow to wide grip motion
3x8x115

Back extensions
2x30x265 Full Stack

Face Pulls
3x12x80... shoulders were feeling sensitive, so I backed it off 10 lbs. I will run this weight.

Thats it stick a fooking fork in me... I feel good and gassed... I like it!

[doughnutgut]

Every time I read your cardio. All I think of is Pratharian and his prep for the stage a year or so back.

Makes me feel sick and jell at the same time.

All that is missing is talapia 5x a day with broc and rice. Lol.

PWO makes me itch. So I avoid it at all costs. No tingles for me.

Your gonna smash the weight target at this rate. If your calves dont fall off.

[mirroroferised]

Good gawd that burger

Keep it up moose, you're killing it man.