Jakob10102 Focusing On Basics Log

[jakob10102]

Hello friends,

If you were following my log before (https://forum.bodybuilding.com/showt...hp?t=175225671) you know I had moved from a sort of modified Bro-Split to a more compound lift focused GST, which I really enjoyed. I liked putting up new, bigger numbers on my compound lifts and I was progressing in building the program so that critical movements (ie. Shoulder Press) weren't left out, as I learned more about body building and compound lifting. It was a great program and I learned a lot.

Then I had a hernia scare. I had, and still have some lingering, lower abdominal discomfort in my lower left abdomen. I've had a hernia before (about 8th grade) and have a family history with them (Dad and his brother, their dad). Doctors at the Student Health Center said that they found no signs of a hernia, and that it is likely an abdominal strain. That said, school will be over in 2 weeks, so I plan on seeing my trusted doctor at home for a final opinion, which I'm hoping is that I don't have a hernia.

Assuming that the pain has mostly subsided come Monday, I plan on heading back to the gym. I've been itching to go but I also no that longevity is important and for that reason until I can see my doctor at home I will be doing a bodyweight routine only.

The routine I have decided on following is the BuffDudes Home Workout Routine. While its nothing fancy it does have the necessary components of to me what seem to be a good bodyweight routine, working the legs, back, biceps, triceps, shoulders, and chest. It also allows for adjustments based on how well you can do the exercises.

http://buffdudes.blogspot.com/2014/0...-routines.html

I also have decided in the mean time I need to clean up my nutrition act. I have done this for two reasons. 1) My nutrition has been slipping into suck territory. 2) If I do indeed have a hernia and need to have surgery, having a solid diet under my belt going in will help my recovery and keep me from slipping into being completely out of shape post op with the likelyhood that I won't be able to lift until about 3 months post op. (Although hopefully could sneak in some bodyweight work earlier than that but wouldn't want to push it.


So for this log I intend to log my full progress as I go from this routine to hopefully being fully cleared to lift and deciding on a split that I think is safe for the long term (Longevity is important people!) and that I enjoy and find challenging. I'll track my workouts, food, and other general stuff. Feel free to follow along (or don't) and comment. I love to have interaction in my logs.

[jakob10102]

Food Log (04/22/2018)

Meal 1

1 scoop of Gold Std. Whey
2 Tbsp of Jiff Creamy PB
8 oz Water
320 Cal; 31 g of Protein

Meal 2
4 eggs
1 Bowl of oatmeal
1 orange
523 calories; 30 g protein

Meal 3
2 Pieces of Pork loin
2 sweet potatoes
Yellow Rice
Zucchini and Squash Blend
Broc****
Beef and Bean Chili
1,020 Calories ; 79 g of protein

Meal 4
Chipotle Steak Burrito
Double Steak
Brown Rice
Pinto Beans
Black Beans
Tomato Salsa
1,115 Cal; 70 g of Protein

Totals
2,978 Calories; 210 g of Protein

My goals with nutrition are to hover at about maintenance weight and eat mostly whole foods, cutting out processed foods as much as possible. I'm not in the perfect environment for it (eating at dining halls and parties and stuff) but I'm definitely going to be more focused on it then I was in the past (I've never tracked food like this before). My TDEE calculator according to my BW, Age, Height, and "moderate exercise" is around 2,827 calories a day, and I'd like to get at least 170 g of protein a day (my current BW). I know that the TDEE numbers aren't perfect and neither is my counting, so hovering around that number (within 150 calories either way) and eating mostly whole foods is ok with me.

[jakob10102]

04/23/2018
Food

Meal 1
Zucchini and Squash Blend
Grilled Asparagus
Pork Chop
Omelet (3 eggs, diced turkey, spinach, bell peppers, mushrooms)
Hash potatoes
Banana
821 Calories; 56.5 g protein

Meal 2
Green Beans
Mixed Vegetables
Pork loin
Sweet potato
390 calories; 31 g Protein

Preworkout snack
Green Apple
65 calories; 0 g Protein

Post Workout Shake
1 scoop of gold Std Whey
2 Tbsp Jiff Creamy PB
8 0z Water
320 calories; 31 g of protein

Meal 3
2 Herb Backed Chicken Thighs
Roasted Garlic Potatoes
Spicy Corn and Tomatoes
Pinto Beans
905 calories; 70 g Protein

Total
2,501; 188.5 g Protein
Little low on the calorie count, but good on the protein. Will allow me about a 200 calorie leeway when I go out tonight which is nice.

Bodyweight Workout

WU
30 sec Jump Rope
20 BW squats
5 BW Lunges Each leg
5 Inclined Pushups

Bulgarian Split Squat
BWx20 each leg
BWx20 each leg
BWx20 each leg
BWx20 each leg

First two sets plyometric but couldn't quite hit all of them plyometric. Good leg burn

Inverted BW Row
BWx20
BWx20
BWx15
BWx10

Pushup
BWx9
BWx9
BWx8
BWx8

Shoulder Press
Assistedx15
Assistedx15
Assistedx15
Assistedx10

Inverted Curl
BWx15
BWx10
BWx10
Bwx10

Dip
BWx6
BWx7
BWx5
Bwx4

In-N-Outs
4 sets of 30

Big takeaways are I need to work better on warming up (Probably an incline treadmill walk, some more mobility work, and some more dynamic work with the jump rope and BW movements). Also took away that I'm not in as good of shape as I thought. Plan is to work my way up on this BW workout until I can hopefully complete it fully with every rep and exercise, hopefully even getting to a place where I can do Pull-Ups and Chins instead of the rowing movements. When I feel confident I will move back to weight training. Possibly an HST setup.

[MynameisGregg]

Hey man,

Hope your recovery is going well.