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Man, I really have a lot of respect and the time and effort, you're putting into this log so far, it's going to be an awesome one to follow.
This is looking like an incredible log, so far. Back injuries are a bitch.
I will definitely try and boost up my my protein intake in the next few weeks once I hopefully shed off some excess weight at the moment.I find DOMs can easily go away if you boost your protein. @sifnezzz
Monster hunter? you watching on netflix?
I meant Monster Hunter Wilds the game... very addictive.
Yeah I couldn't believe how hard he was pushing me to not go through with the surgery, everything had been nearly formalized already because I had seen his assistant for appointments a couple of times prior and everything seemed ready to go.
Thanks, definitely the most frustrating thing is knowing you previously played a t a fairly high level and getting hit with the reality from the injury that you can't perform to even just below normal standards, which sucks the fun out of even playing the sport at times.
Yep definitely being extra careful with my exercises these days especially anything that aggravates the lower back or hamstrings plus the triceps... have to be extra careful as they get tender quite quickly even on low loads.
Haha the one thing I love most about this city is the Vietnamese food here is top notch and super authentic and my Viet friends say the pho is better even than in Vietnam.
Yep I do quite a bit of stretches for my lower back otherwise somedays it is a pain to just get out of bed or down the stairs.
Will look into maybe adding a bit of yoga/pilates.
And thanks all for the comments, really appreciated
You can boost protein and cut carbs, will help you peel out. @sifnezzz
Chilled day today as the weather outside is unusually hot and humid for March.
Worked and had a good lunch with another Pho from a different restaurant.
Managed to hit the gym for a light session again today as the elbow joint is still feeling a bit grindy.
3 shots of Nespresso 45min before walking to the gym ( about 1km from home )
5min stretching warmup and 10min walk on the treadmill
2 sets of 3 full body pullups
30 20 15 15 10 10 10 pinloaded situps 10kgs slow tempo
3 sets x 15 25kg Seated pin loaded rowing machine wide and close grip
3 sets x 10 single arm dumbell row 8kgs
5 sets x 20 single arm pinloaded tricep extensions 10kg - 15kg
3 sets x 10 Single-Leg Calf Raises (From Step)
2 sets x 15 calf jumps
Had a banana post workout with lots of hydration and some metamucil.
Wife decided it would be a takeout night on a Friday with some Garlic pepper beef and Salt & Pepper Tofu with homemade egg soup
Will try and have a longer workout tomorrow, time permitting as the schedule on weekends are usually quite packed.
Worked and had a good lunch with another Pho from a different restaurant.
Managed to hit the gym for a light session again today as the elbow joint is still feeling a bit grindy.
3 shots of Nespresso 45min before walking to the gym ( about 1km from home )
5min stretching warmup and 10min walk on the treadmill
2 sets of 3 full body pullups
30 20 15 15 10 10 10 pinloaded situps 10kgs slow tempo
3 sets x 15 25kg Seated pin loaded rowing machine wide and close grip
3 sets x 10 single arm dumbell row 8kgs
5 sets x 20 single arm pinloaded tricep extensions 10kg - 15kg
3 sets x 10 Single-Leg Calf Raises (From Step)
2 sets x 15 calf jumps
Had a banana post workout with lots of hydration and some metamucil.
Wife decided it would be a takeout night on a Friday with some Garlic pepper beef and Salt & Pepper Tofu with homemade egg soup
Will try and have a longer workout tomorrow, time permitting as the schedule on weekends are usually quite packed.
@sifnezzz nice update man. Keep em comingChilled day today as the weather outside is unusually hot and humid for March.
Worked and had a good lunch with another Pho from a different restaurant.
Managed to hit the gym for a light session again today as the elbow joint is still feeling a bit grindy.
3 shots of Nespresso 45min before walking to the gym ( about 1km from home )
5min stretching warmup and 10min walk on the treadmill
2 sets of 3 full body pullups
30 20 15 15 10 10 10 pinloaded situps 10kgs slow tempo
3 sets x 15 25kg Seated pin loaded rowing machine wide and close grip
3 sets x 10 single arm dumbell row 8kgs
5 sets x 20 single arm pinloaded tricep extensions 10kg - 15kg
3 sets x 10 Single-Leg Calf Raises (From Step)
2 sets x 15 calf jumps
Had a banana post workout with lots of hydration and some metamucil.
Wife decided it would be a takeout night on a Friday with some Garlic pepper beef and Salt & Pepper Tofu with homemade egg soup
Will try and have a longer workout tomorrow, time permitting as the schedule on weekends are usually quite packed.
I am here for the comeback brother! Great start to the log.
Why does your food look SOOOO good? Like actual pro food. Even the boxes look amazing.Chilled day today as the weather outside is unusually hot and humid for March.
Worked and had a good lunch with another Pho from a different restaurant.
Managed to hit the gym for a light session again today as the elbow joint is still feeling a bit grindy.
3 shots of Nespresso 45min before walking to the gym ( about 1km from home )
5min stretching warmup and 10min walk on the treadmill
2 sets of 3 full body pullups
30 20 15 15 10 10 10 pinloaded situps 10kgs slow tempo
3 sets x 15 25kg Seated pin loaded rowing machine wide and close grip
3 sets x 10 single arm dumbell row 8kgs
5 sets x 20 single arm pinloaded tricep extensions 10kg - 15kg
3 sets x 10 Single-Leg Calf Raises (From Step)
2 sets x 15 calf jumps
Had a banana post workout with lots of hydration and some metamucil.
Wife decided it would be a takeout night on a Friday with some Garlic pepper beef and Salt & Pepper Tofu with homemade egg soup
Will try and have a longer workout tomorrow, time permitting as the schedule on weekends are usually quite packed.
@sifnezzz Welcome! Logs are a great way to stay motivated and track progress. So sorry to hear about your injuries and surgeries. It's inspiring that you're determined to not only recover but surpass your previous shape. This community is here to support you. Best of luck on your journey back! Keep us updated on your progress.Hi all just gonna start a log if allowed.... kind of as a motivation to myself to help myself hopefully recover what I've lost in the past year due to severe injuries and surgeries, to hopefully get myself into even better shape than before...
Had to basically stop for a whole year since March 2024 after getting my triceps tendon torn and diagnosed with arthritis in my elbow as well which both required surgery, and also for my ruptured disc on my L5/L4/S1 which plagued me for many years.
Last year before injury:
Currently:
So some basic info:
Previous cycle was from November 2023 to March 2024:
got down to 76kg
100mg test p/w
40mg primo e p/w
160mg mast e p/w
20mg var preworkout on training days only (since January 2024)
10mg tbol preworkout on training days only (only did about a month of tbol from feb)
2mg per week of retatrutide for 5 weeks (1 vial)
Current Training:
- Age: 36
- Height: 179cm
- Weight: 84 atm
- Body Fat % (estimated): 20ish? feeling fat and heavy these days
- Training Experience (in years): 10+ years on and off, mostly cardio and training for sport (Cricket and my racket sport)
Just cardio and staple compound exercises except dead lifts which kills my back still to get hopefully some muscle memory back for a few weeks as right elbow still a bit sore from the November surgery, especially doing any tricep extension exercises.
Diet:
3 Weetbix or some crunchy nut for breakfast or nothing when I do fasted cardio
lunch some instant ramen or banh mi or rare beef pho
Dinner: whatever the wife cooks which usually pretty nutritious
No more desserts unless special occasions.
Supplements:
Either 2 nespresso coffee pods or a can of aldi flying power sugar free pre-workout
Magnesium
Zinc
1000mg agmatine pre workout
1.5g Glucosamine Sulfate
Bloodwork:
Get bloodwork every few months as I've been on prescribed Iso-tretinoin 40mg/day for over half a year now.
Cycle Plan and goals:
To get fitness back and be ready for the next cricket season plus my other winter sports.... lose a lot of weight and get muscle definition back.
To be able to do at least 100 pullups per day again plus weighted ones.
Will start slow and this log will serve as a kind of motivational thing for myself to hopefully not slack and get focused.
Will do 100mg of Test E and 200mg of Mast E per week plus 10mg tbol preworkout as I've still got leftovers and don't want to do anything too crazy out the blocks.
Gonna take it slow and see how the bloodwork goes at the next derma appointment and probably add in some var pre workout as I have a new bottle ready after my overseas trip in May.
Will be looking to hit the gym 6-7 times a week as I used to always do as I'm not looking for actual bodybuilding style training but training more tailored for my sports that I play quite passionately.
Will be doing cardio everyday and do shoulders/back/core everyday as they are very important for me plus mild leg work as well.
Anyways thanks for reading my mumbo jumbo rambling if you could be bothered!
Hopefully in a few months I can feel fit again and not like a lazy fat sloth lol
Haha as they say, "happy wife, happy life!"Why does your food look SOOOO good? Like actual pro food. Even the boxes look amazing.
Gonna be condensing the routines unless until the body is back adjusted again as the DOM's are hitting hard but feel very satisfying.
Yesterday
3 shots of nespresso coffee
1 x Mini choc muffin
2 pieces of Weetbix for breakfast
did:
45min incline walk on the treadmill
Did full body pullups periodically totaling 12
Bodyweight dips 2 x 10
Barbell goodmornings with just the bar 4 x 10 reps
Machine pulldowns 40kg 4 x 10
Machine rows close grip and forehand grip 25kg 3 x 10 each
10kg oblique stretches 4 x 12 each side
30kg Barbell squats 5 x 10
20kg Barbell lunges 4 x 10 each side
Machine tricep extensions 15kg 5 x 20 each arm
one legged calf raises 5kg 5 x 12 each leg
Machine situps 15kg 6 x 15 slow pace
Banana post workout
Didn't have any special meals for dinner just some left overs and noodles.
Today:
Had 3 pieces of Weetbix for breakfast
4 shots of Nespresso coffee
Did 65 minutes Cardio on the Elliptical machine Level 15-20 alternating
Was completely drained after the cardio so just managed to train a little bit of Shoulders and Chest.
2 reps of Pullups, forearms and back felt very sore so stopped
Shoulder press machine 25kg 3 x 12 slow and steady
30x 1 x 12
Chest press machine 10kg 2 x 10, 15kg 3 x 10, 20kg 1 x 10 slow and steady
Feeling pretty drained and very sore but in a good way.
Had a tasty extra spicy Malatang Beef bone broth HotPot feed tonight and looking forward to get some extra sleep in to recuperate.
@sifnezzz where you get this good looking food at bro? this beef bone broth looks HELLA GOOD!Haha as they say, "happy wife, happy life!"
Gonna be condensing the routines unless until the body is back adjusted again as the DOM's are hitting hard but feel very satisfying.
Yesterday
3 shots of nespresso coffee
1 x Mini choc muffin
2 pieces of Weetbix for breakfast
did:
45min incline walk on the treadmill
Did full body pullups periodically totaling 12
Bodyweight dips 2 x 10
Barbell goodmornings with just the bar 4 x 10 reps
Machine pulldowns 40kg 4 x 10
Machine rows close grip and forehand grip 25kg 3 x 10 each
10kg oblique stretches 4 x 12 each side
30kg Barbell squats 5 x 10
20kg Barbell lunges 4 x 10 each side
Machine tricep extensions 15kg 5 x 20 each arm
one legged calf raises 5kg 5 x 12 each leg
Machine situps 15kg 6 x 15 slow pace
Banana post workout
Didn't have any special meals for dinner just some left overs and noodles.
Today:
Had 3 pieces of Weetbix for breakfast
4 shots of Nespresso coffee
Did 65 minutes Cardio on the Elliptical machine Level 15-20 alternating
Was completely drained after the cardio so just managed to train a little bit of Shoulders and Chest.
2 reps of Pullups, forearms and back felt very sore so stopped
Shoulder press machine 25kg 3 x 12 slow and steady
30x 1 x 12
Chest press machine 10kg 2 x 10, 15kg 3 x 10, 20kg 1 x 10 slow and steady
Feeling pretty drained and very sore but in a good way.
Had a tasty extra spicy Malatang Beef bone broth HotPot feed tonight and looking forward to get some extra sleep in to recuperate.
though the breakfast i dont like the muffin should be protein muffin and weetbix should be oatmeal and some eggs too bro
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