A790's Year Long Transformation

[A790]

Back injury has got me out of commission for a while. Seeing a physiotherapist soon to get the full extent of the damage I've done. Hoping I can be back on the go in 6 weeks or so.

[A790]

Gym today. Squat day. Guess what happens when you are trying to rebuild your back?

If you guessed no weight you are RIIIIGHT.

Squat: 135 x 5, 155 x 5, 175 x 15 (stopped at 15 cause I could have done that all bloody day).

Leg press: 240 (3 x 20)

Leg curl: "whatever the 15 setting is" 3 x 10

Macros:

3,248 cals
147.8g fat
234.4g carbs
236g protein

[A790]

Bench: 135 x 5, 160 x 5, 185 x 12

Accessory:
Bench:135 (5 x 10)
Chins (2 x 8)

Macros:
2,700 calories
87g fat
212g carb
195g protein

[kutt3r]

A790

Sorry to hear about the back... if you need to lower the weight focus on some conditioning with 20's and short rests, makes recovering from the heavy stuff much easier and you are cutting anyways no?

Remember to remove the fibre from the carb count that should help lower the number.. under 30 is easy if you stick to protein and broccoli Just remember to get the good fat in when your carbs are that low.

[A790]

Originally posted by A790
Bench: 135 x 5, 160 x 5, 185 x 12

Accessory:
Bench:135 (5 x 10)
Chins (2 x 8)

Macros:
2,700 calories
87g fat
212g carb
195g protein

Gave my back another week without weight training. Did lots of cardio/stretching. Went back to the gym today, did bench.

Bench: 135 x 5, 165 x 5, 185 x 13. Up 1 rep, am happy.

Accessory:
Bench: 135lbs (5 x 10)
Chin ups: 2 x 5
One arm row: 60lbs (3 x 10)

Feeling great, back is no longer sore! Will be doing squats Thursday, deads on Monday... DUN DUN DUN.

[A790]

Cardio yesterday, gym today. Burning 422 calories in 30 minutes.

[A790]

Press today.

Press:
85lbs x 5, 95lbs x 5, 105lbs x 10.
Dips:
15lbs 5 x 10
Shrugs:
155lbs 4 x 15

Back still somewhat sore. Still avoiding deads.

On a positive note, my last three weigh ins have been 215lbs dead on. I'm hoping to maintain this weight for a bit while cutting fat. Modified the TCD to suit me a bit better, seems to be working. Enjoying it so far

[A790]

Weight: 215.2lbs

Bench today. Not touching deads for at least another two weeks.

Bench:
3 x 150lbs
3 x 175lbs
9 x 195lbs

Accessory:
Bench: 140lbs (5 x 10)
Chins: 2 x 8

[A790]

Weight: 216lbs

Press today. Skipped both squat and dead on account of back still bugging me slightly.

Press:
3 x 85lbs
3 x 100lbs
7 x 115lbs (PR for me)

Dips:
15lbs (5 x 10)

Shrugs:
175lbs (4 x 15)

Chins:
15lbs (1 x 5)
0lbs 1 x 5
0lbs 1 x 5
0lbs 1 x 5

Feeling pretty pumped. Definitely noticing more definition in my shoulders/pecs/arms. Waist is trimming up a bit as well. Hoping maybe my love handles will be gone soon? That'd be sweeeeeeeeeeeeeeeet

[A790]

Did some cardio today. Numbers were solid.

469 calories in 30 minutes. Total distance: 3.92km. Averages out to be 15.6 calories per minute.

I've been doing moderate intensity lately. I'll walk at 7.5 incline @ 3.8 mph for 5 minutes, then I'll jog at 7.5mph @ 2.5 incline for 3 minutes. Do that cycle three times, then 3 minute cool down.

Seems to be cutting well so far

EDIT: I have got to be in probably the best shape of my life right now. I can lift more and run longer than I ever have before. Broken back not withstanding, I'm very happy with there I am at.

[bball2]

Originally posted by A790
EDIT: I have got to be in probably the best shape of my life right now. I can lift more and run longer than I ever have before. Broken back not withstanding, I'm very happy with there I am at.

Keep it up dude

[A790]

Tried deadlifts today. Did romanian deadlifts, as per the advise of my physiotherapist.

Romanian Dead:
135lbs (1 x 5)
145lbs (1 x 5)
155lbs (1x15*) - stopped because I could have been there all day.

Bent row:
135lbs (5 x 10)

Pull ups:
BW 2 x 6

Hoping to increase my lower back strength and maybe get rid of this dull ache that's been plaguing me for 6 weeks now...

[baygirl]

I just read this thread, and your 5 month challenge. I want to say how much I admire your dedication, and ask what keeps you motivated?

[A790]

Originally posted by baygirl
I just read this thread, and your 5 month challenge. I want to say how much I admire your dedication, and ask what keeps you motivated?

At first, it was weight loss. Every time I lost an inch here or there it was motivating.

Now, it's strength. It's size. It's mass. It's walking into a room and knowing that there's a good probability that I'm the strongest one in there. It's being able to run long distances, eat nearly anything I want (situation permitting*), and being healthy.

The bottom line is that, aside from my back, I've never felt this good. That, in itself, is motivating

[Wolf69]

Been following this as of late...I also recently hurt my back & Ive been out of airsoft a good year. Any good suggestions for building your core without injuring my back?
I also have 2 bulging discs in back & underwent medial branch block 6 needles into the spine & still in pain. Was told to build core up.

Any suggestions on how to build core up without re-injury of back?

Also another good suggestion in replacing bread ..try rice bread not as fattening as wheat . i'm a celiac so I should know alot of these foods are a bit better for you.

Keep up the awesome work

[A790]

Originally posted by Wolf69
Any suggestions on how to build core up without re-injury of back?)

As soon as I figure that one kout I'll post it up

Treadmill today.

441 calories, 30 minutes. Not too shabby.

[baygirl]

Originally posted by A790

At first, it was weight loss. Every time I lost an inch here or there it was motivating.

Now, it's strength. It's size. It's mass. It's walking into a room and knowing that there's a good probability that I'm the strongest one in there. It's being able to run long distances, eat nearly anything I want (situation permitting*), and being healthy.

The bottom line is that, aside from my back, I've never felt this good. That, in itself, is motivating

I've managed to lose the weight I wanted through dieting, but am having trouble convincing myself to go to the gym. Every day I come up with a different excuse, and just keep putting it off. I'm thinking about a personal trainer, but heard they were pricey.

[A790]

Bench today.

Bench:
+ 150lbs (1 x 3)
+ 175lbs (1 x 3)
+ 195lbs (1 x 12) - Up 3 from my last bench day.

Assistance Bench:
+ 140lbs (5 x 10)

Bent row:
+ 135lbs (3 x 10)

Feeling good. Still have some back pain, but getting slowly better. Still staying away from squats/deads for a bit.

[A790]

Deadlifts today. BAM!

Weight: 215lbs bang on.

Romanian Deads:
140lbs (1 x 5)
150lbs (1 x 5)
160lbs (1 x 19*) - stopped cause I could have easily done another 10.

Hammer chins
BW (2 x 8, 1 x 5)

Standard grip chins:
BW (1 x 5)

Bent row:
140lbs (3 x 10)
135lbs (2 x 10)

Feeling pretty good. Back is coming along (finally)!

[A790]

Cardio yesterday: 462 calories, 30 minutes.

Press today. Back still fucking sore. This is starting to really get to me.

Press:
85lbs (1 x 3)
100lbs (1 x 3)
115lbs (1 x 8*)

Dips: BW (5 x 10)

Shrugs: 185lbs (4 x 15)

Oblique crunch: 70lbs (2 x 8)