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enjoy your trip man!

Hey everyone,

I'm back and a little sunburnt and worse for the wear. I managed to break my foot while I was there. I think its just a minor crack in one of the small bones attached the second smallest toe. (I jumped down from like a 2ft ledge on the beach onto what I thought was sand but there was a rock underneath and it snapped my toe back... wah!). I can walk on it sort of now and it has felt quite a bit better in the few days it has had to heal but I think squatting/deadlifting on it would be foolish. I'm guessing I'll probably have to wait a couple weeks...

So since I won't be doing much squatting/DL'ing anyways I have to decided to go ahead and trim up my diet and get a little more cut for my trip to the DR which is in ~6 weeks. Nothing too extreme but I think I'm going to start at 2200/2500 cals for NTD/TD.

Besides breaking my foot my trip was still good. Spent some quality time with the fam, had *lots* of good food, lots of drink, and lots of sun and entertainment.

Sucks to back in the cold but oh well!

Welcome to 2010 everyone!

IW

that sucks welcome back to the icebox man

Thanks. I seem to have picked up an illness so it looks like I probably won't be starting back at the weights until monday. My diet has commenced again though (thank god because I ate anything and everything in Mexico and over xmas... lol).

IW

I hope you're doing well and recovering better. That injury sounds damn painful. Take care and heal soon!

Monday Jan 11th/2010

BW: 184.4lb

Bench
bar x 10
135lb x 5
165lb x 3
185lb x 2
205lb 3x3
205lb x 9 (missed 10)

I thought I would be horribly weak after almost 3 weeks away from the gym and 2 weeks off any form of healthy food. I was surprised to find that my bench was pretty strong coming back.

Squats
bw
bar x 5

Just played around. My flexibility felt good but my foot definitely didn't feel up to the task of handling weight yet.

Chin-Ups
BW x 7,7,6,5

Chest Supported Rows
2 plates per side x 8
3 plates per side 3x5

Thoughts

Well my foot is healing up pretty quickly all things considered but today was one of the first days I could walk without a limp so definitely not a good day for weights. Moving the plates around even made it a little tender so I'm glad I didn't push it.

I'm really surprised I didn't gain more weight over the holidays (and thankful) and also surprised that my strength seems to have mostly stayed in tact. Nice. Hopefully next week I can get some real weight back on my lower workout. I missed squatting today.

IW

Glad to hear you are recovering well and that your overall strength is good. Don't push too hard too fast and you will be alright. Take care and nice bench work.

__________________
Height: 6 foot
Weight: 240 pounds

Bench: 415 (1x1)
Deads: 565 (1x1)
A2G Squat: 425 (1x1)

Cardio sucks
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Thanks Widdoes! I'm definitely trying to keep from moving too fast. I know my foot was a little sore today just from the added weight of moving plates around and such. I really need to be careful.

Good to see you back around here.

IW

Good to be back.

Wedneday Jan 13th/2010

Military Press
bar x 10
75lb x 5
95lb x 3
115lb x 2
130lb 5x5

Pull Ups
bw 5x5

Standing DB Curls
25lb x 8
30lb x 10
35lb x 8
40lb x 6

Thoughts

Well my foot was starting to feel ok today but I held off on deads... then I got home and kicked the fucking chair by accident and I think I broke it again..... FUCK!

IW