Sully - Road to recovery and strength.. and food

[jsullivan7]

Hey all.

Quick run down and update for those of you who may remember me..

Torn meniscus last November -

Minor surgery and recovery was quick but quit hitting the gym and managed to go from about 200 to 240 in about 7 months.

About a month ago I decided it was time to make a change and get back into fitness.. like with most things in my life I always seem to wait until i'm miserable before I start making changes.

Pretty much all my lifts have severely decreased - especially squats due to the knee - which means progress will be slow and steady and starting off kind of light.

Goals:
-Cut/Get lean
-Strength
-Endurance for surfing
-Flexibility
-Get back to squatting some heavy ass weight!

I'm Cutting on 2650 cals with at least 165 protein and 75 fat; Just finished a three week round of Smolov Jr. for Bench which went from 205 to 235 and have lost about 10 lbs in the past month.


So for today's workout

BACK

Deadlifts
135x10 - 2 sets
225-x5 - 2 sets
225x3 - 2 sets

Bent over BB Rows
135x6 - 6 sets

T-Bar Rows
2 Platesx12 - 3 sets

Reverse Cable Flies
15x8 - 3 sets each side

Todays Calories - 2563 - 287C 82F 165P

Managed to get in some Ben & Jerry's Phish food Froyo with cereal for desert - Will start taking pictures for food porn

[jsullivan7]

Tonight's dinner - some broiled curry chicken with rice and vegs +sriracha and mayo - pretty bro meal here.




I had an Indian friend's mom make me the spices - I could eat this ever night

Macros for this meal are lookin like 836 cal 79P 27F 66C

Todays Workout

CHEST/SHOULDERS/TRIS

Flat BB Bench
185x5 - 7 sets

Seated DB Military Press
55'sx8 - 3 sets

Skull Crushers
65x12 - 3 sets + CGBP burnout after each set

Tricep Cable Pushdowns
95x12 - 3 sets

Alternating Later/Front DB raises
12sx16 - 3 sets


Gonna finish the night of with some fish food froyo by Ben and Jerry and a protein shake tonight which should end me at

Cals 2406 P170 F76 C260

Feels good to be tracking on here again!

[jsullivan7]

LEGS

Squats
135x10
185x8 - 4 sets

Front Squats
135x5 - 4 sets

Deadlifts
135x10
225x3 - 3 sets
275x1

Leg Press
some weightx12 for 3 sets

Todays Macros were cals 2402 245c 85f 168p

Sore as hell. Doing a 4 days on 3 days off slip - not because i think its more beneficial, it's just most convenient for my schedule. Ive got the next three days off the gym and plan on surfing in the mornings before work if the waves are good.

My legs are weak right now. REAL weak. so is my core. I really hope I dont lost the drive for success this time. My life is pretty well balanced at the moment. Working full time with a solid job, Just picked up piano recently and am trying to learn that. Surfing is consistent.
Now that ive got the gym and diet back on track I feel like I can achieve a lot if i keep this up.

[jsullivan7]

Posting from my phone at work - weighed in at 231.8 this morning. I'm okay with not seeing big changes on the scale morning to morning. I'm shooting for about a lb a week. I may be slow cutting for the next Year to months depending on how lean I get. If anybody has any input Or links/studies on how efficiently the body can lose fat before it starts losing muscle let me know.

Macros 2283 cals 184p 80f 187c

Feeling sore all over but nothing crazy. Gonna wake up around 630 and go hit the surf in the am

[jsullivan7]

Switching to a PPL routine

Flat BB Bench
95x15
205x3 - 6 sets
225x2 - 2 sets

BB Rows
155x8 - 4 sets

Incline DB Press
60sx8 - 3 sets

T-Bar Rows
3 Plates - 3 sets

Seated DB Shoulder Press
60sx6 - 3 sets

Lat Pulldowns
85x15 - 3 sets


Today was Crazy - Woke up to surf after only 3 1/2 hours sleep - got about 4 hours of surf in today - Played an hour or so of piano, power napped then went to the gym. Feeling like im still gaining strength on this cut

I weighed in at 229 yesterday 228 today. I expect to see some fluctuation back up, but I didn't expect to be losing the lbs so quick on a 2650 cut.

Today's Nutrition
Calories - 2559 206P 73F 288C

[jsullivan7]

Today's my "Sunday." My days off of work feel extra short because I get off at 12am Tuesday night and go back Friday at 8am. Anyway i'll start off with some nutrition and then get into days legs workout.

Decided to try my hand at some of these banana egg pancakes. Pretty simple stuff - mash a banana, add two eggs, whisk and cook. Added a tbsp of chunky PB and some syrup for good measure.



Made some chicken and steak Fajitas for dinner and ate an entire bowl of homemade guacamole



Had some Cherry Garcia Froyo and one of these zero calorie orange cream sodas from safeway - if anybody hasn't tried one of these sodas I HIGHLY recommend trying one asap. My favorites are strawberry and orange creme.



Todays totals - 2555 - 222C 101F 202P

LEGS

Squats
135x8 - 2 sets
205x5 - 5 sets

Here's one of the 205 sets

Deadlifts
135x5
135x8 - 2 sets
225x4
225x5 - 2 sets

Heres a set at 135
And one at 225


Any comments/critiques on form are appreciated. Other than that, weighed in at 230 this morning staying on the grind!

[jsullivan7]

Yesterday

PUSH/PULL

push press
115x8 - 4 sets

Pull downs
115x8 - 4 sets

Cables flies
35x12 - 3 sets

Reverse cable flies
25x8 - 3 sets

Straight arm pull overs?
85x8 - 3 sets

Cals 2555 297c 71f 167p

TODAY - legs

Squats
135x10
205x5 - 3 sets
225x5
225x3
205x5
135x8 (high bar narrow stance)

Deadlifts
135x10
225x5 - 3 sets
275x3
275x5

Leg press
5pps 12 reps 3 sets

Cals 2416 184c 88f 188p

Steady grinding!

[jsullivan7]

PUSH/PULL

FLat db bench
70sx8 - 4 sets

Seated cg cable rows
165x8 - 4 sets

Db Arnold press seated
55sx8 - 3 sets

Pulldowns
135x8 - 3 sets

Flat bb bench
185x8 - 3 sets

Cg ez bar curls
75x8 - 2 sets

Feeling some weird tightness in my pec/shoulder on the right side. I had to stop after my first set of db bench and do some rotations to warm up.

Weighed in at 228.4 this morning. Averaging 228-230 still so I'll give it a couple more weeks and if there's no changes I'm gonna add 3 15 minute cardios at the end of each workout. I'm not quite ready to lower my cals yet I think I can ride 2650 out for a few more weeks. I might start taking a shirtless picture everyday so I can do a time lapse at some point.

A couple of things in really excited for - huge online order of walden farms goods and also some creatine and pre workout supps

Today's calories
2532 279c 84f 191p

[jsullivan7]

I'm beat. Got about 3 hours of sleep last night. Surfed for 2 1/2 hours today then hit some

LEGS

Low bar squats
135x10
225x5 - 3 sets

High bar squats
155x8 - 3 sets

Deadlifts
135x10
225x8 - 2 sets
275x5
275x2
285x1
315xfail

Leg press
4ppsx12 - 2 sets

Cals 2904 324c 90f 308p

I was having some weird junk food cravings today. I know I can probably fit a taqueria super burrito into my macros but I don't want to give in to my cravings. Especially given my drug addiction history in the past I know the best way to fight a craving is with abstinence.

Anyway good leg workout looking to put up 315 on deads soon. I might look into a legitimate ppl program instead of just going in without a plan each time.

Steady grindin

[jsullivan7]

Yesterday

UPPER

Flat BB bench
135x15
205x4 - 6 sets

Tbar rows
3px8 - 3 sets

Incline db press
70sx8 - 4 sets

Single arm db rows
70x8 - 4 sets per side

+some curls, triceps extensions, front and reverse flies


TODAY

LEGS

front squats
135x5 - 5 sets

Deadlifts
135x10
225x8 - 3 sets

Single leg leg press
2ppsx12 - 3 sets each leg

+leg extensions and curls

Cals 2543 276c 97f 160p


Some eats from the past few days

Chocolate peanut butter coconut pumpkin protein pancakes



Sweet potato turkey nachos


And Japanese curry on jasmine rice

[jsullivan7]

Today's my rest day so I've taken a little time to reevaluate my calories.

Weighed in at 228.4 this morning which means I haven't lost anything in the past 10 days.

I ate 16778 calories this week, which comes out to about 2400 hundred a day. I'm gonna try lowering to 2300 a day, and if I don't hit 227.5 in the next 10 days or so I'll start adding in some cardio days.

[jsullivan7]

Weighed in at 225 this morning!! What! Down 15 lbs in the past 33 days. Gonna ride 2400 cals out for a few weeks and see where this takes me.

LEGS

Low bar squats
135x10
225x8
235x5 - 3 sets

Deadlifts
235x8 - 3 sets
295x1 - 2 sets

Single-leg leg press
2ppsx8 - 3 sets each leg

+some leg extensions and curls.

My knee is feeling great, strength is still climbing and I got in the ZONE today. Had a great workout.

I'm lacking some serious grip strength - losing grip after a few reps of deadlift.

Cals 2515 270c 114f 135p

[jsullivan7]

Yesterday

UPPER

Flat bb bench
135x15
185x6 - 5 sets

Pendlay rows
185x8
185x6 - 5 sets

Incline db press
70sx6 - 4 sets

Seated cg cable rows
155x8 - 4 sets

+ skullcrushers and bb curls

Cals 2595 226c 99f 181p

Today

Lower

Front squats
135x8
135x5 - 4 sets

SLDL
135x10
205x8 - 3 sets

Leg press
5ppsx8 - 3 sets

Standing db lunges
40sx8 each leg - 3 sets

+ some leg extensions and curls

Cals 2396 219c 105f 146p

Some birthday protein pancake



My front squats are so weak compared to my back squats is this normal?