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Personal Journals discussion on Rehab Journal, and JBJ, within the Members Section; Thursdays workout: Hiit style jump rope, 30 sec on, 30 sec off, for 8 minutes BB overhead press: 65x15, 75x15, ...


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Old 11-16-2007, 06:55 AM   #11
hrdgain81
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Thursdays workout:

Hiit style jump rope, 30 sec on, 30 sec off, for 8 minutes

BB overhead press: 65x15, 75x15, 85x15
Bent over BB row: 145x15x3
BB Shrugs: 135x15x3
BB curls: 65x8, 75x8
Overhead DB extensions: 35x8x2
Halos: 35x12x2

Notes: I was actually kinda light headed after the jump rope, the intensity was much higher then my usual run, I guess the tredmill has been holding me back. All lifts felt solid, even the overhead press thankgod. I will be adding in light deads to this workout next week, and light squats to tuesdays workout.

I ordered a few supps yesterday, got 1000 fish oil caps, some sesamin, and some wms. I will start using those as soon as I get them, and I'm pushing my fish oil consumption up to around 15-18g a day.

hrdgain81's Sig:I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.
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Old 11-26-2007, 07:39 AM   #12
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I took off all of last week due to the holiday, and my complete lazyness. I have solidified my diet for now, and started this morning. Here is the break down:

Weight: 250lbs
Height: 71"
Age: 25

BMR 2355
Moderately Active Maintenance Cals: 3650
Minus deficit (300): 3350

Macro break down (50/40/10)
Protien: 368g
Fats: 132g
Carbs: 73g

This will be broken into 8 meals a day, Monday through Saterday morning, then i will do a depleation workout on saterday morning, and begin my refeed that will last until sunday night.

Suppliments:

ON 100% whey
Fish oil : 2g per meal (total 16g)
Sesamin: 1g Per meal (total 8g)
WMS: per and post workout
Citruline: 3g pre and post
Beta alanine: 900mg pre and post
BCAA: 10g pre and post with whey

I plan on doing this for two weeks, then reassessing my daily calorie needs, as I start to trim up, the maintcals will decrease, and I will adjust accordingly. If anyone has suggestions, please feel free to chime in.
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Old 11-26-2007, 03:00 PM   #13
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good luck man....

i love the hiit jump rope...first time i only made it like 8 minutes through...
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Old 11-27-2007, 07:35 AM   #14
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^^ yeah that shit is rough man, especially with my shoulder not being 100% yet.

Last night I streched, and thats about it. I am tired as hell today, I feel a sinus headache coming on. I'll have to break out the sinus buster, thats gonna be fun.

For those who dont know what Sinus Buster is, click the link, shit is awesome, but it feels like some one rubbed icey hott in your sinus cavity.
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Old 11-27-2007, 02:47 PM   #15
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so it's kinda like shoving vicks vapo rub in your nose?
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Old 11-29-2007, 08:40 AM   #16
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^^ more like injecting it into your sinus ahahah, shit is killer.

Should have posted this sooner

Tuesdays Workout:

Hiit Jump rope 5min 30/30

Flat BB bench: 135x15, 145x15, 155x15

Seat Row Mach: 180x15, 200x15, 220x12

Squat: 135x12, 155x10

Front/Side Raises: 25x15x 2 each movement

BB curl: 105x8, 105x6

Tri push down: 70x8x2

*Notes: My cardio endurance is shit, I can barely breath with this sinus infection, but I am getting through. My wieghts are slowly increasing, although benching is still uncomfortable. Squats killed me, this is the first time I've done them since the injury, and my legs are sore as hell even from that little wieght.

Diet has been on point this week, getting between 6 and 8 meals a day, and getting very close to my macros. I will wait till next week to hit the scale though.
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Old 11-30-2007, 07:28 AM   #17
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thursday night workout:

Hiit jump rope, six minutes

SLDL: 135x15x3

seated db press: 50x15x3

pull downs: 130x12x2

db hammer curls: 35x8x2

over head tri ext: 30x10x2

*Notes:

I added in the deads, and switched to seated shoulder press mainly because doing deads then standing bb press is too risky right now. I've done it in the past, and its killer. I think I need to seperate my cardio and lifting at this point, I'm freaking dead after most workouts.
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Old 12-03-2007, 11:41 AM   #18
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Saterdays workout / Black Belt workout:

From roughly noon to 4pm

started with sparring, then a few hours of conditioning, including makiwari training and I always enjoy that.

Post workout started the carb up festivities, I got in roughly 500g on saterday, and I'd say around 600g on sunday.

*Notes: I'm freakin beat today, everything hurts, i'm brused from head to toe. I miss this shit so much, doing it just once a month sucks, my body simply wont get used to it with this frequency. I did have some problems with my shoulder durring the workout, so I had to back off a bit, and I had to replace some things we did with sit ups and the like.
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Old 12-03-2007, 01:58 PM   #19
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Quote:
Originally Posted by hrdgain81
then a few hours of conditioning, including makiwari training and I always enjoy that.
yeah baby!!.. That is one thing I miss about Goju Ryu. That made my knuckles nice and calloused.
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Old 12-04-2007, 07:45 AM   #20
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Dave I didnt know you were a Go Ju practitioner, thats the style I started with when I was around 10yo. I have a sho-dan in it, but I really havent trained it since high school. both Go Ju schools I trained at closed

Well it appears like this log will be getting put on hold for the rest of the week. I just got a call from my brother, and my sister in law is in labor. I'm going to be an uncle today, so I'm heading out of town to be with my family. I'm so excited ...
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