recently had gastric sleeve surgery. In feb of this year i was almost 400lbs. surgery was august 12th, was 367 that day. it's been 6 weeks since surgery and I'm down to 325. last week i did a few small burnout sessions, 15-20 mins in the gym just to test the waters. this week i've started back up on a 4 day schedule. sunday was arms/shoulders, mon was legs/abs, today is a rest day. for now, will repeat sun/mon on wed/thu and then take fri/sat off. I'm starting slow as it's been 2 years since i've been in the gym. the workouts this week have been at probably 30-40% of my previous max weights.
My goal is to drop down to around or below 250, and be in the 15-20% body fat area, but i can't even picture that right now. As it is, I haven't weighed this much in 6 years. Back then i was doing 3/week HIiT boot camps, and 6/week cardio burn out sessions, while only eating about 800 calories a day.
For the time being at least, I'm not tracking meals, I only track protein/day, which is 50-70g. I eat almost no vegies, bread, sugar or fat, it's almost all lean protein. Sure theres a bit of other things here and there, but here's a typical day right now:
Breakfast:
1.5 eggs eggbeaters
.5 oz lowfat shredded cheese
lunch:
3 oz chicken/turkey/fish
1 oz non starchy vegie, steamed
dinner:
1 oz jerky
1 6oz fit and light greek yogurt, or triple zero yogurt
every once in awhile i have a low fat string cheese, or drink half a premier protein shake, or have some kind of a low fat, low sugar protein bar (kind, belvita). I drink tea, water, or crystal light, and that's it. no alcohol, and don't plan on any for at least another 6 months.
I've never been a fan of supplements, the only thing i take right now is a bariatric multivitamin with iron, and a calcium supplement at opposite hours of the day.
next week i'm gonna start a 6 week program, that i'm sure i'll modify a little bit as far as the exercises go. This journal will be less of a workout log, as that seems like duplicating, and more of a personal update thread, and to track milestones along the way.
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Thread: starting over again.
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09-25-2019, 02:59 AM #1
starting over again.
my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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10-14-2019, 08:09 AM #2
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10-14-2019, 08:30 AM #3
Life can really send you some curve balls. These two exercises should fix your old man back:
https://www.t-nation.com/training/th...xercise-period
https://www.stack.com/a/dead-bug
... and end your workout with some form of spinal decompression.
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10-14-2019, 08:51 AM #4
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10-14-2019, 09:04 AM #5
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10-14-2019, 09:28 AM #6
Don't concern yourself with the variations. Just do the first one and the dead bug and drop the standard plank.
EDIT: Do this. It will improve everything you do. https://www.t-nation.com/training/farmer-s-walk-cure
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10-27-2019, 12:22 PM #7
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11-10-2019, 02:34 PM #8
305 on the scale yesterday, can't remember the last time i weighed this little. almost to the 200's, pushing through this week hopefully!
gonna add the medicine ball in this week on body squats and lunges, should be interestingmy workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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11-12-2019, 12:39 PM #9
full ab workout today, ouch.
hanging leg raises 3 sets
machine crunches 3 sets
cable crunches 3 sets
squats 3 sets
russian twist w/ 20# ball 3 sets
barbell ab rollouts 3 sets, this was rough
pallof press 3 sets each side
plank x3
leg raise x15
slow cable crunches x25
https://my.bodybuilding.com/workouts...fe4327604985e7my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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12-09-2019, 02:43 PM #10
down to 291
did slow reps every last set today. sure wasn't feeling it going in, but i think i did pretty awesome, had the shakes most of the last half, starting to see a bit of improvement on the plank as well. 3 more weeks and then throwing more cardio in at the front and end of my workouts, need to really work on my mile and a half time. previously i had a mile time of 17 mins... but that was 2 years and 100# heavier, we'll see how i'm doing come the end of janmy workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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12-17-2019, 04:21 PM #11
leg/glute focus today
DB romanian deadlifts
DB reverse lunges
Bridge
Paloff Press - 8-10 breaths
Weighted Dead Bug (yes, it sucked)
box step ups
flat bench leg raises
weighted calf raises
and just because 100 cable crunches to end w/my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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01-05-2020, 10:09 PM #12
well, tracking was changed, and now work computers don't like it at all.
for the next three months, i'm on night shift, gonna be doing circuit training every night, followed by a 30 min HiiT session every morning after work. A good workout right now leaves me sore for a whole week after, so i'll likely be nearly dead for the foreseeable future.
My training partner called in sick tonight, so tonight i'm on my own. Gonna do a 10 min warm up on the elliptical, followed by a 45 min AMRAP session. everthing in sets of 10 reps, as many sets as possible in the time frame.
Incline DB Press
Seated Rows
DB Hammer Curls
DB Incline Tricep Extensions
Goblet Squats
Weighted Dead Bug or Plankmy workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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01-06-2020, 11:00 PM #13
Incline DB Press - 20# down to 10
Seated Rows - 70#
DB Hammer Curls - 20# down to 10
DB Incline Tricep Extensions - 15# down to 10
Goblet Squats - 20# down to 15
Weighted Dead Bug or Plank - 2 sets plank, then the rest at 30# up to 40# dead bugs
did 7 or 8 rotations last night, but had to call it at the 30 min mark. last set was 15-20 reps each.
tonight:
DB Bench Press
BB Bent Over Rows
Deadlift
Push ups, probably on knees
Swiss Ball Crunches
same same, 10 reps each with some front loaded cardiomy workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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01-07-2020, 07:50 PM #14
7 rotations last night, last set was double reps again, then cardio this morning after work, not sure what if any conversion to flat land an elliptical is, but did a mile in 13:11, and the mile and a half was 19:37, HR was about 167 for the majority of it
DB Bench Press - 20# to 15#
BB Bent Over Rows - 55#
Deadlift - 85#, last set 65#
Push ups, on knees - sets of 5, last set was 15 wall push ups
Swiss Ball Crunches
today is a rest day
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01-09-2020, 02:41 AM #15
I'm a hurting unit today.
did just a mile on the elliptical, 12:49
then single leg/glute focus today. 5 sets
single leg press - 135# to 115# on last set of 20
leg raises
side lying leg raise, toe down
single leg bridge
finished off w/ standing calf raises to burn out
25/20/15/10/5 repsmy workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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01-14-2020, 09:12 PM #16
nets been down for a few days
yesterday:
6 rotations:
shoulder press - 65# to 45#
rear delt flyes - 80# - 60 #
side lateral raise - 10# to 5#
front lateral raise - 10# to 5#
after that did a superset of lat pulldowns, and cable crunches
lats: 70 x 8, 80 x 6, 90 x4, 100 x2
crunches: 155x50, 170x40, 185x30, 200 (machine max)x20
morning circuit cardio:
15 mins treadmill to warm up
jumping jacks 30 secs
pvc bar squats 1 min
walk out pushups 30 secs
DB squat to curl and press 1 min
starfish 30 secs
standing bent over leg raise w/ kettleball 1 min
mountain climbers 30 secs
medicine ball slam 1 min
mountain jacks 30 secs
wall sits w/ medicine ball russian twists 1 minmy workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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01-20-2020, 07:14 PM #17
tonight, all cardio, gonna see what my 1.5 mile time on the treadmill is
yesterday another circuit day
morning circuit cardio:
jumping jacks 30 secs
pvc bar squats 1 min
plank 30 secs
DB squat to curl and press 1 min
starfish 30 secs
standing bent over leg raise w/ kettleball 1 min
mountain climbers 30 secs
medicine ball slam 1 min
alternating standing leg raise 30 secs
wall sits w/ medicine ball russian twists 1 minmy workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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01-20-2020, 08:44 PM #18
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01-21-2020, 01:10 AM #19
thanks, i don't even recognize myself in the mirror anymore, it's.. weird.
so, hit a PR tonight, 1 mile on the treadmill in 15 mins flat. that included a 1 min warmup, and 2 90 second speed breaks. so if i can cut those out, that'd be an 11 min mile, awfully close to where i need to be!!!
followed that up w/ 10 mins on the elliptical, that was something like .8 of a "mile"
followed that w/ 2 sets of 50 on the cable crunch, 170#, 200#
taking the morning off.
tomorrow I'll do the tuesday set below, and might do some minor ab work as well if theres anything left in the tank. that'll be followed by another circuit day in the morning, bumping that up a notch to 6 stations
Day 1 (Sunday):
All exercises consist of 5 sets pyramiding, max on set #4, back-off rest-pause mini-sets as #5 using the same weight as set #3.
Flat bench,
Squat,
BB Row,
Overhead Press.
Day 2 (Tuesday):
Incline Bench, 4 sets, pyramiding with maximum on set 3, back-off rest-pause mini-sets as #4.
Squat, 4 sets, first 3 repeating Sunday's weight, but only 5 reps, 4th repeating set 3, with only 5 reps.
Overhead Press, 5 sets, repeating Sunday's weights, but only 5 reps each, until the back-off fifth set using rest-pause mini-sets with the same weight as set #3.
Deadlift, 4 sets ramping up to maximum on set 4, using 5-6 reps depending on progression.
Day 3 (Thursday):
All exercises consist of 6 sets pyramiding, max on sets 4 and 5, back-off rest-pause mini-sets as #6 using the same weight as set #3.
Flat bench,
Squat,
BB Row,
Overhead Press.Last edited by Jdizzlean; 01-21-2020 at 01:13 AM. Reason: days
my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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01-22-2020, 02:24 AM #20
ok, 1st time day 2. had to look up rest pause, and overhead press, never done either
Incline DB Press
15#x9
20#x9
25#x9
20#x8,6,6,5,3 (28)
Squats
85x5
85x5
85x5
85x5/3/3 (11)
Overhead Press
55x5
55x5
50x5
50x5
45x5/3/3 (11)
Deadlift
65x6
75x6
85x6
95x6
probably add 5# to each of those next week, the deadlift that is
was out of time, so only one bonus move
Pallof Press
1 rep each side, 10 secs hold
30#
40#
50#
cardio circuit still to come in a few hours after work...
so, six stations this time
starfish 30 secs
pvc bar squats 1 min
mountain climbers
DB squat to curl and press 1 min
alternating leg raises 30 secs
box step ups 1 min
mountain climbers 30 secs
medicine ball slam 1 min
alternating standing leg raise 30 secs
wall sits w/ medicine ball russian twists 1 min
starfish 30 secs
sprint on treadmill 1 min
i'm dead.Last edited by Jdizzlean; 01-22-2020 at 07:09 PM. Reason: cardio
my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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01-24-2020, 08:54 AM #21
WEEK 1, DAY 3
Bench Press
45x10
50x10
55x10
60x10
70x7
RP 65x6x5x4x3x3x2 (23)
Squats
65x6
75x6
85x5
95x5
95x5
RP 75x5x4x5x3x3 (20)
BB Rows
60x10
70x10
80x10
90x10
100x9
RP 90x9x6x4x3x3 (25)
Overhead Press
45x6
50x5
50x5
50x2/45x3
45x4
RP 35x6x5x3x3 (17)
mixed in
Leg Raises (Glutes)
3 sets 15x2
DB FLoor Press
3 sets 25x10
Cable Crunches
200x50
200x36Last edited by Jdizzlean; 01-26-2020 at 07:35 PM.
my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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01-27-2020, 01:42 AM #22
week 2, day 1
bench press
50x10
60x10
70x10
80x6
70x6x5x3 (14)
Squats
70x7
80x7
90x7
100x7
90x7x6x6x4x3 (26)
Seated DB Press
25xnope, 20x2, 15x8
15x10
15x10
BB Row - i don't know what its called, but i've been doing them w/ one end of the bar anchored, all weight on other end
80x10
90x10
100x8
110x7
100x7x6x4x4x3 (24)
Plank
1x30 count
1x 30 count
1x 30 count
overhead press this continues to be a struggle, just doing the bar for now
45x9
45x7
45x7
45x4
45x3x3x3x2 (11)
one side effect from weight loss surgery is that i get the shakes, followed quickly by light headedness. I've had one episode where i blacked out (but was concious the entire time) for what seemed like 30 secs, but was probably less. I got the shakes tonight halfway thru rows, so had to slow way down. eating quickly eliminates the shakes, but i wanted to finish my set.
no cardio in the morning today, probably just some treadmill and elliptical tomorrow night on rest daymy workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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01-29-2020, 01:41 AM #23
totally not in the mood tonight for anything
incline db press
20x10
25x10
30x10
25x7x5x4x3 (19)
Squats - switched to using a hex bar this week
100x5
100x5
100x5
100x5x4x3x3x2 (17)
forearm wall press
5
5
5
deadlifts
75x5
85x5
95x5
105x10
shadowboxing, first 2 sets w/ 5# db's
30 secs x 3
overhead press
50x5
50x5
50x5
50x10x5x3 (85)
cable crunches
200x50
200x50
200x37my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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02-02-2020, 06:55 PM #24
missed my thurs workout last week, kid has the plague and has been randomly throwing up, not fun.
tonight:
Bench
60x8
70x8
80x8
90x5
80x5x4x2 (11)
Squats
90x7
100x7
110x7
120x6
110x6x5x4x4x2 (21)
Single Arm Linear Jammer (1 rep=each hand)
45x10
55x10
65x10
Rows
80x8
90x8
100x8
110x5
100x6x5x3 (14)
Skullcrushers
-35x8
-35x8
-35x8
Overhead Press
45x8
45x8
50x7
55x5
50x5x3x3 (11)
Low Cable Cross
-30x10
-30x8
-30x10
gonna be focusing on tri's, pecs, shoulders for accessory exercises until i can for sure do 10 pushups on the regular, and then it'll be those.
good set today, think i'll leave those weights alone this week
cardio session this morning, same format, 1 min on/off, 30 secs on/off
warm up: jumping jacks
box step ups
mountain climbers
standing bent over leg raise w/ kettleball
plank
medicine ball slam
starfish
wall sits with russian ball twist medicine ball
jumping jacks
sprint on treadmill
alternating standing leg raise
rowing machine
plank
pvc bar squats
mountain jacks
db squat to clean and press
walk out and in
8 stations.Last edited by Jdizzlean; 02-03-2020 at 07:49 AM. Reason: #'s
my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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02-04-2020, 08:28 PM #25
tired, sore, full of don't want today
Incline DB Bench Press
25x8
30x8
35x6
RP: 30x 7/4/3 (14)
Squats
90x5
100x5
110x5
120x5
DB Flyes on flat bench
-20x8
-20x8
-20x8
Overhead Press
45x6
50x6
55x6
RP: 50x5/4/3/2/1 (15)
1 arm overhead tri extensions, resistance bands. I used the green, they were a bit weak imo
-2x5
-2x5
-2x5
Deadlift
80x6
90x6
100x6
110x6
Standing DB straight arm front delt raise above head (wtb longer exercise names plz)
-10x10
-10x10
-10x10
cable crunches
200x50
probably cardio hell in the morning again as well ;/
see if i can remember it all, did 9 statons this morning
pvc squats
mountain climbers
db squat to clean and press
alternating leg kicks
30 secs jumping jacks w/ battle ropes, and then 30 secs ropes
mountain jacks
box step ups
jumping jacks
standing alternating leg raise w/ kettleballs
jog in place
medicine ball slam
mountain climbers
medicine ball thrown against wall
starfish
treadmill sprint
plank
rowing machine
walk outsLast edited by Jdizzlean; 02-05-2020 at 07:27 PM.
my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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02-04-2020, 09:07 PM #26
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02-07-2020, 04:01 PM #27
Thursdays, but done today
Bench
60x8
70x8
80x8
90x6
90x4
80x6/4/4/3/2 (19)
Squats
90x7
100x7
110x7
120x6
120x5
110x5/4/3/2 (14)
Skullcrushers
40x7
40x7
40x7
Rows - had dto do these on a smith machine, felt weird
75x 7
85x7
95x7
105x6
115x4
105x5/4/4/3 (16)
DB Flyes
25x7
25x7
25x7
Overhead Press did these w/ db's, neighborhood gym sucks in some regards
40x7
40x7
50x5
50x4
40x5/4/4/3 (16)
Side Lateral Raise
10x8
10x8
10x8Last edited by Jdizzlean; 02-07-2020 at 05:52 PM.
my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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02-09-2020, 08:10 PM #28
dunno if it was to much weight, or bad form, or a combination of the 2, but hurt my back after that last workout friday. didn't do anything all weekend except lay in bed or on the couch. currently sitting at work w/ a heat pad and tylenol to get thru the shift. obviously can't work out until this bs goes away. hopefully it doesn't take to long
my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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02-10-2020, 10:45 PM #29
on a positive note:
i signed up for a Spartan Sprint in August. something i've always wanted to try, but was always afraid of when i was heavy. I'm sure i'll be doing more than my share of burpees, which i loathe, but i will finish it!
my sister is running it with me, so we can hate on burpees together. progress is being made, and it feels wonderful.my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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02-16-2020, 10:18 AM #30
fill in numbers later. back was ok about thurs, but i've had the kiddo who has the plague to take care of. hitting the gym here in a few hours
Bench
65x8
75x8
85x8
95x6
85x5/3/3/1 12
Squats
100x8
110x8
120x7
130x5
120x6/4/2 12
DB Flyes
25x8
25x8
25x8
DB Rows
40x8
45x6
40x6
35x7
35x6/4/4 14
DB standing front to overhead straight arm raise
12x8
12x8
12x8
Overhead Press, DB's. each set probably precluded by a clean and jerk just to get the weight up there lol
20x6
20x6
25x6 (and here i was getting increasingly dizzy after each set, so i called it at the end.)
DB Floor Press
25x8
25x8
25x8Last edited by Jdizzlean; 02-17-2020 at 12:53 PM.
my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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