JD1213 Losing, gaining and maintaining Log

[JD1213]

Hello everyone, New to the threads and I know I am not over 35 but I will be 35 in January. So I hope you dont mind me starting a workout journal.

Here is a little History - Past 5 years I have had two back injuries, Herniated disc L4-L5, L5-S1. Operated on the L4-L5. Have had numerouse Cortisone injections about 15 in the past 5 years.
After the Surgery I was scared to do any lifting at all even bending over was scary. I started using my feet to pick stuff up off the ground. And I would use only my arms to get up from bed or Chair (push and pull).
I went from 190 lbs pre injury to an unbelievable 270 lbs.
Doctors always told me I wouldnt be lifting again.

Last December 2004 I decided that if I couldnt lift or run anymore I was going to just do Bicep and tricep and dumbell flys. So I started lifting.
I lifted like that for about a year and then I had a flare up. Went to the Doctors got test done and blood work. Found out I not only had the same disc bulging again but that I had high cholesterol, and border line high Blood pressure.
And So his answer was Statins since i couldnt realy work out or run.
Never took em But I decided to start a routine again. cardio and weights.

First all I did was walking, and the circuit weight machines.
after about three months of getting back in to the gym it was time to move on to the free weights and try running again. I started walking about a quarter mile and then jogging 3 quarters. and would then hit the weights. I did a basic weight lifting routine nothing to heavy just 3 set of everything didnt really split it up at first. Did that until January 2006.

Now it was time to get a bit more serious. I started doing 5 day splits. running i dropped from 5 times a week to three times a week and moved it to after my workout so I could save my energy for weight lifting.

I startded dieting. high protien, good carbs and water only. Started supplementing with vitamins, EFA's and herbs.

I decided to bulk up a bit so I could have some muscle to show when I lose the fat.

I cycled running from three times a week to 5 times a week every two months. Now If i dont run 2 miles a day I feel like i forgot to do something.

And I started Power lifting again. Havent done that in 7 years.
It feels Good to be back in it. Its funny doing power lifts at a gym where only a few people do them. You get some strange looks.

Okay so Now to finish the history I will say that My back feels 100% better and my spirits are high and my cholesterol and blood pressure are all normal.
I think it can only get better from here on out.

I will definitly post every day keep it simple and try to add progres pictures because i think that will give me more motivation.

thanks to any and all who have given me advice on these forums the support helps alot.

My goals are to lose 20 pounds of fat by Febraury. And 4 inches from the waist line while maintaining Muscle Mass. Not trying to lose fat fast is a main goal. Rather Slow and steady.

current stats : 5'10" 243.5 lbs ,Navy BF24.53%, YMCA BF 19.61%( i like this one better)
Bicep -17"
Forearm 14"
waist at navel -40"
waist above hips-38"
Thigh - 27"
calve - 17"
neck - 17"
goal Feb 2007 weigh in at or below 216
and have fairly good muscle tone.
So wish me luck>
- JD1213

Here is a starting picture. the two on the right were taken last night.

[JD1213]

My routine this month is a 5 day spilt and running 5 days after the workout.

Monday Chest with and Tricep
Tuesday Back and Abs
Wednesday Shoulders and traps
Thursday legs
Friday Biceps and some Cleans

I follow each workout with a 2 mile or more run. straight running no walking. And no rest between weight room and cardio room.

I usaully sip on a whey shake when i first get to each workout. and drink 80 ounces of water throughout. halfway through workout I take two cayenne capsulse. Increases my core temp.

[jmc53]

JD, Thanks for the background info, and good luck with your goals, I'll be following with interest.
Jason.

[jtroster]

Welcome.

[JD1213]

Thursday August 24, 2006 leg night.

Barbell Squats 1x10 @ 135 , 2x10 @ 225
inverted legpress using frogleg foot position 5x20 slow reps no lockouts @135
inverted legpress shoulder width foot position 5x20 slow reps no lockout @135
inverted legpress calf raises toes inward 5x30 @ 135
inverted legpress calf raises toes outward 5x30 @135
hyperextensions 5x20 @ bodyweight

This part of my leg routine I Do 1 set of frogs followed by one set of shoulder width leg presses than immediatly to calf raises 1 set inward and 1 set outward. Next get up and go straight to hyperextension and do 1 set of those. and then repeat until I have completed 5 set of everything.

next part

Seated leg press I do super slow reps of 5x20@ 50, 70, 110, 150, 170
Seated leg curls also super slow reps of 5x20@ 50, 70, 110, 150, 170

Super leg curls 5x20 @ 50, 70, 110, 150, 150
Super leg press 5x20 @ 50, 70, 110, 150, 150

Hip abduction inner 1x100 @ 70
hip abduction outer 1x100@ 50

Do some low back and groin stretching on the precor strecher 30 seconds each then its off to the cardio room for the 2 mile jog @ 3.8 speed took about 30 minutes but i kept on going until the gym closed and did a total of 2.38 miles.

I feel great after that workout. I cant express how much that jog helps after doing legs.

My diet today consisted of-

Oat meal 2 servings -------54g carbs, 6g Protien, 260 calories.
4 chicken breats ---------8g carbs, 80g protien, 440 calories.
2 servings of brown rice --88g carbs, 8g protien, 460 calories
5 whey protien shakes --- 10g carbs, 176g protien, 900 calories

total of 160 carbs, 270 protien, and 2060 calories.
Notes. I dont add milk to whey or oatmeal just water. also I only drink water through out the day. 140 ounces or more through out day

my supplements for each day
Fishoil, flax oil 1000 3xday
multivitamin 1xday
vit E 400IU 1xday
vit C 1000mg 2xday
Niacin 250mg 1xday
CoQ10 100mg 1xday
Zinc 15mg 1@bed time
magnesium 400mg 1@bedtine
calcium 1000mg 1@bedtime

Milk thistle 1000mg 3xday

L-arginine 3000mg 3xday
CEE 1000mg 3xday

Cayanne fruit 40,000 STU 3xday

cant forget the fiber... Psyllium Husk 1@bedtime

I wont post the supplements or diet anymore unless they change.

[joed]

Hi jd, welcome to the journals. If you don't mind, I was wondering about your supps: 3 grams of milk thistle & 120,000 stu of cayenne daily seems a lot to me; are you dealing with specific medical conditions? And the 256 mg of niacin is a typo (should be 250 mg?)? Anyway, look forward to your progress in meeting your goals.

[JD1213]

Yes thanks for the welcome and the note on the typo joed. The cayenne doesnt bother me but it is working as far as body core temp. The bottle recommends that dose.
As for the Milkthistle I only do that twice a year now since i started taking so many Supplements. No Liver issues that I know of. My Daughter was Diagnosed a few years ago with autoimmune hepatitis. I tried to talk her mom, who is now my ex wife into letting her take milkthistle since they have her on Prednisone. But She wont do it. Niehter my ex or me have been diagnosed with it so far. But my daughter is doing much better now.

[joed]

I occasionally take cayenne but it has to be with a meal or my stomach really burns; I drink lots of water when I take it, that stuff is pure fire.

This should probably be a PM but it's late & I'm tired. Sorry to hear about your daughter. You probably know all this but I'll say it just in case; for 7 out of 10 people the disease goes into remission after 2 years of drug therapy, which is good, but during the following 3 years the disease may recur. I wish her the best outcome.

[JD1213]

Thanks Joed, And just so you know its been about four years since she started treatment. They have tapperd down the drug therapy but dont seem to want to take her off of it. She will be 16 in November.
I havent had any problems with the cayenne yet, unless I dont drink a good amount of water with as you mentioned.
Thanks again.

[jmc53]

JD,
Inverted leg press? Is that the one where you push vertically?
(You'll be in trouble with Dbflgirl when she sees your fruit and veg intake!)
Jason.

[JD1213]

Thursday August 24,2006 leg night addition

close up photos of legs after this evenings workout.
Just for a reference to compare later on.
Sorry for all the hair.

[JD1213]

JD,
Inverted leg press? Is that the one where you push vertically?
(You'll be in trouble with Dbflgirl when she sees your fruit and veg intake!)
Jason.

Yes it is. You sit in this chair like position your back towards the ground and your leg up towards the sky with the resitance pushing downward.

I was eating alot of veggies about six months ago. But when I started to bulk up for a while I kind of got off track. As for fruits I never have been big on fruit intake. When I was young (10-15 yrs) I worked at my uncles produce market and was exposed to all kinds of fruits and veggies. Everytime i walk throught the veggie aisles at the grocery store i have flash backs. But they are all good.
And I glady welcome any and all feedback from members.

[JD1213]

Friday August 25, 2006

Just woke up from a 7 hour sleep. Dont feel to sore from leg workout. Just a little on the walk up stairs and down stairs. I have been working at night. To day is going to be a great day. Was A little P.O.'ed last night because I put a scratch on my new Mustang GT. It was only about a 3 inch scratch but my car is black and it stands out big time.
Going to get in a good bicep workout later tonight and a 2 mile jog. Does anybody else spend an hour on bicep?
Today I think i am going to eat some Angus beef. Yummy. Stack it with some Yams.

Till then my new friends.
JD1213

[jmc53]

Does anybody else spend an hour on bicep?
JD1213

Jeez, certainly not me. Bicep is currently the only muscle I'm isolating - 10 minutes 3 times a week. If you've been doing 1 hour for a while, you might just find that if you back off a bit for a week or so you'll see some sudden growth. I just had a week where I cycled back intensity (didn't go over 70% of 1RM and stayed about 3 or 4 reps away from failure) and I made some big improvments the next week of full intensity - tape measure showed my biggest increase in bicep and chest during that week of semi-rest. (Could just have been a fluke of course).
What sort of exercises and sets/reps are you doing?
Jason.

[JD1213]

Friday August 25, 2006 Bicep Night

I start the night at 8 oclock with some warm up realy light Power Cleans
Power Cleans 5x10 @ 95, 95, 115, 135, 135
hyperextensions 3x20 @ bodyweight

next I Do Barbell curls overhand grip thumbs over top of bar with fingers

I start at the rack 1x10 @ 20, 30, 40, 50, 60, 70, 80, 90,
then go back down the rack 1x8 @ 80, 70, 60, 50, 40, 30, 20

Next i go to the rack of ez curl barbells 1x6 @ 20, 40, 60, 80, 60, 40, 20

next its Standing Two-Armed Cable Curls 1x8 @ 40, 60, 80, 60, 40, 30(last set till failure)

Next preacher curl with barbell 3x20 @ 30, 40, 30

Next standing hammer curls 1x8 @ 50, 40, 30, 20, 10, 20, 30, 40, 50

Now its of to the cardio room for the 2 mile jog.
Today I did it in 26 minutes at 4.0 all the way untill the last quarter I kicked it up to 8.5 nailed it.

felt realy good afterwards. Not tired at all just pumped. The Cardio everday is doing wonders for my endurance.

Todays diet was pretty much the same as usaull except for the angus beef and yams plus i threw in 2 extra scopps of whey in to two of the 5 shakes i drink all day. had about the same amount of water as usaull 140 ounces or more.

I will post some bicep pictures tonight for comparison later.


okay here they are.

]

[JD1213]

Saturday August 26, 2006 Rest Day

Just woke up from 7 and a half hours of good sleep. Feel realy refreshed Iam sore but not the kind of sore that makes you walk funny or groan and moan with every movement. Its a good soreness. I am going to cheat today. My cheat meal is usauly a dinner at this restauraunt that I like where they serve this Big chopped sirloin topped with honey mustard some crumbled bacon and melted colby and pepperjack cheese. On the side Dish I get A baked sweet potatoe with some butter and brown sugar and a freshly made hot out of the oven dinner roll. Those rolls are are so damn good. I wait all week for this meal.I caught myself thinking about it yesturday.
Today I start off with a serving of oatmeal and a protien shake and my supplements. I will take a picture of that plate latter so you can see why i was thinking about it all week.

[JD1213]

Sunday August 27, 2006 Rest Day

Had about another 7 hours of sleep. Feel realy good today. Going to eat me some angus beef, white fish and a serving of mashed potatoes and some yams. Also go see a movie. Snakes on A Plane. Good Film. Very funny.

Tomorrow will be Chest and tricep Night.

[jmc53]

[QUOTE=JD1213]Sunday August 27, 2006 Rest Day
Snakes on A Plane. Good Film. Very funny.
QUOTE]

Previews don't appeal to me - but I like Samuel L.
Let me know what you think.

[JD1213]

I loved it. Someone that saw it before I did said they didnt like it at all So i wasnt expecting a good film. But turned out to be rather good. There are some goofy snake CGI effects but the comedy and Samuel Jackson realy make up for it. You'll Laugh, You'll Cry. And kiss 7 dollars goodbye.

[jmc53]

You'll Laugh, You'll Cry. And kiss 7 dollars goodbye.

I wish!
$12.50 here.

[JD1213]

I wish!
$12.50 here.

In that case you should hold off on that movie for a while.
its definitly an accuired taste, kind of movie.
Did you ever see "Loaded Weapon"? with Sam jackson and emilio estivez.
well if you did , its nothing like that one.

[ChocoChick]

Nice improvement in your calves, JD. Happy Monday.

[Hibiscus09]

Good morning! Nice pics -- you have plenty of muscle mass on you!

My goals are to lose 20 pounds of fat by Febraury. And 4 inches from the waist line while maintaining Muscle Mass. Not trying to lose fat fast is a main goal. Rather Slow and steady.

Good luck to you! I'm sure you will achieve your goals.

As for "Snakes on a Plane" -- at first I thought it just looked silly. The reviewers keep saying it's good. I like Samuel Jackson a lot. I guess we should put that one on our "to see" list.

Happy Monday!

[JD1213]

Nice improvement in your calves, JD. Happy Monday.

Thanks dbflgirl, I am honored to see you stop in here. Happy Monday to you as well.

[JD1213]

Good morning! Nice pics -- you have plenty of muscle mass on you!

[/b]

Good luck to you! I'm sure you will achieve your goals.

As for "Snakes on a Plane" -- at first I thought it just looked silly. The reviewers keep saying it's good. I like Samuel Jackson a lot. I guess we should put that one on our "to see" list.

Happy Monday!

Happy Monday to you to Hibiscus09. Thank you for your compliment and encouragment it means a lot to me.

[JD1213]

Monday August 28, 2006 Chest and some tricep night

I started about 25 minutes late this evening.

Started off with Flat Bech 1x25 @ 135, 3x10 @ 225 never touch chest and full contraction on up and down.

Iso Hammer strength incline 1x20 @ 90, 4x12 @ 180, 3x15 @ 90 slow down fast up 2 second pause at top

Iso Hammer Strength Decline 1x20 @ 90, 4x12 @ 180, 3x15 @ 90 slow down fast up 2 second pause at top

Standing Cable Flys low 3x20 @ 60(combined)
Standing Cable Flys center 3x20 @60(combined)
Standing Cable Flys High 3x20 @60(combined)

Standing Cable flys High 1x12 @ 140, 1x12 @ 160, 1x12 @ 180, 1x8 @ 200 (all combined)

Vbar tricep over push down 1x20 @ 80, 1x20 @ 60, 1x20 @ 50, 1x50 @ 30, 1x50 @ 25.

One arm rope hammer pull down and kick back 5x10 @ 15 each arm alternating till faliure.

under hand one arm pull downs 3x 12 @ 15 till and then until faliure

all my light weights I try to do slow and controled reps conetrating on full muscle contraction at peaks.

Then a 2.36 mile run with a quarter mile sprint took me 32 minutes.
Drank about 80 ounces of water this session.
Felt a little tired at the begining of the run but about half way thru the endorphines kicked in and my legs went on auto pilot. feel great now.

Diet today same as weekly diet. chicken oatmeal and whey protien and 60 ounces+ of water. sorta boring but I am to busy to worry about exciting meals.

Sometimes when I have to i go to resturaunts and just order two servings of meat and then eat my oatmeal later on. And right away the waitresses want to say,"oh hows the Atkins diet working for you?" I just smile and say its working.
Then they see you whip out the pill box here is a picture of it full of one days supply

[JD1213]

Tuesday August 29, 2006 Back night

Dead lifts 1x20 @ 135, 1x15 @ 185, 1x12 @ 205, 2x12 @ 225.
Hyperextensions 5x20 @ bodyweight in between rest for dead sets

BB Yates row under hand 1x20 @ 135, 1x15 @ 185, 1x10 @ 205, 1x10 @ 225

Iso Hammer Strength low row 1x20 @ 180, 3x12 @ 270
Iso Hammer Strength High row 1x20 @ 180, 3x12@ 270

close lat pull down 1x12 @ 150, 1x12 @ 180, 2x10 @ 200
wide grip lat pull down 1x20 @150, 1x12 @ 160, 1x12 @ 190

Seated rows close grip to stomach 1x20 @ 160, 2x15 @ 180, 2x10 @ 200

Two mile run 26 minutes quartermile sprint.

Felt good after the run real good. I love endorphines.
diet was same today chicken oatmeal and some yams and lots pf protien shakes all whey.
I think next month i will add some muscle milk.
Supplements all stayed the same today. probably get blood work done in a month see how the levels are doing. Drank about 160 ounces of water+ today. Nothing else.

i want to lose this extra fat i am carrying around but i would also like to try to stay tight. seems impossible but I think I can do it.

[thruxton]

[QUOTE=JD1213]

...

Then they see you whip out the pill box here is a picture of it full of one days supply

holy pill choking batman! was what i thought at first, thinking it looks like you are a medical mess but then i realized everything that i down on a lift day.

8 diesel NOS, 6 diesel TEST, gackic (powder), leukic x 6, R4W (powder), ASA, B vit, fish oils x 3, anapor and whey (powder) post.

i'm kind of glad i am not so methodical though. organized like that makes it looks crazy over the top =)

[JD1213]

No joke Thruxton. thanks for stoping by. I have to because if not I could forget which ones I took or havent took, and instead have to wait till the next day to start over again. Be easier if i didnt take any at all like some other members feel. But I havent had any adverse reactions yet. been doing this for about two years now, with the exception of the NO and CEE which are recent additions.

[dbx]

Then a 2.36 mile run with a quarter mile sprint took me 32 minutes. Felt a little tired at the begining of the run but about half way thru the endorphines kicked in and my legs went on auto pilot. feel great now.

JD, welcome. There are so many new journals lately, I can't keep up!

Since you visited my journal, I'm sure you know I run also (only a few months now). Man, that statement ^ I quoted.................boy, can I relate But the auto-pilot part doesn't happen as much as I'd like lol. I'm about to try to get my morning 2mi in here in a couple mins. It's great to get that heart rate up and it definitely burns some fat.

I enjoyed reading your "story" (1st post in journal) and you've done a great job at coming back. You have great upper body strength! Look forward to seeing your progress.