Post your workout from yesterday.

[Brick.]

Originally Posted by Sylva

Then I think you would need to look for around a 10-12 pound scale weight drop, IMO and even that is probably being a bit conservative as far as what is water and what is fat.

P.S. More protein and carbs will be better at sparring muscle while dieting.

I've followed the very simple plan outlined in this article (http://www.georgefarah.net/12days.html) with good sucess in the past. Look into it. Though since you are not on a 12 week plan I would start at what he suggest for 6-5 weeks out and run it from there. I would also continue to do cardio until the week of as you'll be a bit behind what is planned out in the article.

So for you...

Starting Macros would look like

212 x 15 = 3,180 calories

Calories from from this macro breakdown
397g Carbs
238.5g Protein
71g fat

Since you would start at the 6 week mark and not the 12 week mark your macros would be adjusted to.

222g of Carbs
283g of Protein
71g of Fat(no adjustment)
2,659 calories

Cardio - 5x a week for 30 min keeping heart reat 130-150 BPM(to start, how to increase is outline on page 3 of the link)

I've built a spreadsheet and I'm starting this tomorrow. I'm exactly 6 weeks out as of today. So far, I've been running the Strength to Bodybuilding program you mentioned previously. I'll update with thoughts and results.

[Sylva]

5/13

Flat BB Bench
bar x 10
135 x 10
225 x 5
275 x 5 x 3
315 x 4 x 2
345 x 3 x 2

Hammer strength incline SS w/ DB Hex press
2pps x 15 ss w/ 35 x 15 x 5

Pec Deck
stack x 10 x 5

BB incline
185 x 7 x 7 - 30 seconds rest

cable curl
16,12,10,8

[94formulabird]

Since I can only do Legs...my split right now looks like this...

Day 1: Legs
Day 2: Cardio on bike 25min, calves, stretching
Day 3: Cardio on bike 25min, abs, stretching
Day 4: Legs
Repeat

Im doing cardio fasted in the mornings trying to shed some BF I picked up while not working out for 6 months.

Leg day consists of warm up
Single leg press 4x10 each leg
Cybex Press 5x8
Sitting Hamstring curl 4x12
Leg Ext 3x15

Any suggestions or comments on how this looks since Im very limited on how I can workout. I do physical therapy on my shoulder at Rehab 3x a week and also everyday I do home excerices. Doc says my shoulder is healing great and Im ahead of the curve right now at 6 weeks out of surgery

[snm95ls]

5-15

BW 209

Cross arm front squats 135 lb 3x5
Back Squats 225 lb 5x5
BB Calf Raises 225 lb 3x15
OHP 100 lb 5x3 +4 +4
Deadlift 205 lb 5 +3 Really need to do more volume to drill in form.

32 minutes cardio, 3.30 miles

[Sylva]

Hack squat
1pps x 10
2pps x 10
3pps x 8
4pps x 8
6pps x 8 + triple drop

Leg ext
stack x 10 x 4, triple drop set last set.

Single leg, leg press.
250 x 10/10
270 x 10/10
290 x 10/10

Leg Press - 30 seconds rest
6pps x 7 x 7

Adductor
stack x 25 x 4

Chest Press
16,12,10,8

[Diamond Star]

bb front raise
bar x 15
65 x 12
85 x 10
95 x 8 x 3

side lateral
35, 45, 55, 60 x 10

upright row.. - will never do these again, hands go numb at the top of the movement and causes the bar to almost fall out of my hand rofl

95 x 10
115 x 10
135 x 6

db press
75 x 10
95 x 15 ; 2 drops

destroyers
30 x 30 x 2
25 x 25 x 2

[Sylva]

Originally Posted by Diamond Star

bb front raise
bar x 15
65 x 12
85 x 10
95 x 8 x 3

side lateral
35, 45, 55, 60 x 10

upright row.. - will never do these again, hands go numb at the top of the movement and causes the bar to almost fall out of my hand rofl

95 x 10
115 x 10
135 x 6

db press
75 x 10
95 x 15 ; 2 drops

destroyers
30 x 30 x 2
25 x 25 x 2

sounds like you're doing them well, wrong. Sounds like with your ROM along with hand and elbow placement you're rotating your humerus into a direct line of shoulder impingement.

Do this WIDE grip, I use pointer finger on the rings of the barbell(full size) Elbows ALWAYS higher than wrist/hands/elbows and stop ROM at low to mid chest level, not need to bring it up to your clavicle/neck

I used to hate these, caused me a lot of issue, then I leanred to do them correctly and I love them and they've been great for my shoulders.

Basically at the top of the movement your shoulders/arms/hands should be in similar position to doing a DB lateral.

[Diamond Star]

I actually do them with my middle finger on the ring of the bar, and I only noticed it when I went above my chest. So too much ROM.

[Brick.]

Continuing on with my Strength to BB routine.

Box Squat with Chains
225+40lbs X8
225+80lbs X8
225+80lbs X8

RDL
185x12
225x12x4

GHR
10x5

Front Squat Partials (bottom range)
135x12x2
180x12x2

BB Hack Squats
135x10x5

BW: 210

The weight I'm using is super light. My lack of real conditioning is still hampering my lifting. I'm hoping to overcome that in the coming weeks so I can use some heavier weights.

[Diamond Star]

I want to train legs without knee pain.. . Hoping for monday!

[Azrael]

Work is killing me.

Squats/deads

Squats nothing special

measly 405 dead last night.

Swinging hammers in 100* Texas heat all day does help the cut though. Lol.

[Diamond Star]

Seated Curls
CGBP
Cable Curls
Cable press downs
preacher curls
overhead extensions
limited rom push ups

horizontal leg press - just to test out my knee.

[Sylva]

You should try foam rolling your IT band. I'd be surprised if it was VERY tender on a firm roller. Get that tenderness to go away, if it's there, and I bet your knee feels better.

[Diamond Star]

Have been doing that for awhile. I foam roll and stretch twice a day, each day it's been helping. The foam rolling is something I need to STICK with and not just do when I feel off. The pain is on the inside of the knee and I've found that my groin is/was beyond tight, to the point it would lock up when I went from sitting down to standing.

So far, it's improved a little each day and there was no pain on the leg press today once everything was "warm". I'm taking the weekend off, except for cardio, things should be fresh Monday.

[ilikehonda]

Bench
205x5
250x5
280x6

DB Row

4x8@110

JM press

Hammer Curl

more tri's

[Brick.]

Treadmill work over lunch

Jump rope warm up

Clean and Press
80 kg x 3
80 kg x 3
80 kg x 3
80 kg x 3

Upright row
40 kg x 10 x 4

Front/Side/Rear DB Raises
20 lb x 8 x 3

Cuban Presses
20 lb x 8 x 3

Tabata Squats w/ 60 kg

BW: 211

[Sylva]

How are the diet and new training program going? Seems like you're adjusting to the volume a bit or should be by now.

[Sylva]

5/20

Flat Bench - Cluster Sets, 5 sets @ 70% 1rm (used 365 in my current depelted state)
3 reps – 3 reps – 3 reps (- = rest 10 seconds) (so 5 sets of 9 total reps)

Used 255lbs for the cluster sets, after completing them my strength is better than I thought still, could have used 275, probably.

smith incline, 2 sec pause on chest.

135 x 10
185 x 10
205 x 10
225 x 8
275 x 6

Hammer banded Decline
2pps x 15 x 5

Cable Cross
2 giant drops sets

single arm cable curl
30 x 16/16
40 x 12/12
50 x 10/10
60 x 8/8

[ilikehonda]

Deadlift

315x5
370x5
420x5
455x4

Olympic squats

315x4x6

good mornings
4x8

Heavy side bends
4x8

[Diamond Star]

decline
275 x 8
315 x 8
335 x 4

incline db
90 x 8
105 x 8
120 x 8 ; 2 drops

fly
machine press
tri's
cardio