Just doing what i can

I started off really well this year was up to 13st 10lbs @ 5ft10in and roughly around 18% body fat

Was feeling really good about the direction my fitness and body was going in i was steadily cutting fat whilst still increasing strength and size and was feeling great about it, up untill recently....

Stupidly I got myself involved in a fight, inwhich i got my head stamped on and had my shoulder broken, so now i am unable to do any upper body work for a good while which was getting me down, thinking that all the work iv put in is just going to get wasted, and the muscle iv built is slowly going to disapear.

Soo im startign this log to try and keep me focused with my diet and im going to try and get cut as much as i can for when i can start lifting again.


As of yesterday i had planned to start the 5x5 Strong lift program, so basicly im just gonna stick to that without the upper body untill i can work it in later on, and im gonna have to change squats for leg press:


Mon Wed Fri:
5x5   Leg Press
3x12 Reverse Crunch
30-45mins Steady State on the bike

Tuesday and Thursday:
25 HIIT on bike



       

Good luck with this

cheers ballbag,  iv got a mate we call ballbag, how strange lol

Anyway.... im gonna be starting this as of tomorrow as im going out for a big curry and a few beers tonight for a reunion.

The diet will mainly consist of the following:

7am: 2Eggs Scrambled 1 Slice of toast with peanut butter

11am: PhD 6hour blend Protien shake

1pm: 2 Tuna salad wraps or 1 sandwich/ Tuna baked potato n salad

2pm Train followed by pwo Shake

5/6pm Chicken/Beef/Fish with vegetables, no carbs

10pm-ish Prebed shake

i had been following this diet for a few weeks with 40G of oats added to the morning and post work out shakes with good results, maintaining muscle of the fat was coming off nicely.
Decided im going to drop the Oats though as im mainly going to be sat around the house doing jack allday.

this roughly comes to around 2100 Cals and 240g protien a day seems really low on cals but it was working well so il stay with it and see how it goes...

Well i made it to the gym with out crashing the car....good start.

Had to force myself to go as i was feeling sorry for my self but here i am home and finished

sadly i couldnt use the proper leg press as the leaver is on my fractured side, so i had to use the sledge type leg press which im really not fond as it just doesn't feel right....so

Leg Press 15x60Kg
                 10x90Kg
                 5x190Kg
                 5x140Kg like i said i dont agree with this machien, makes my knees feel dodgy so i took the weight down
                 5x140Kg
                 5x140Kg
                 5x140Kg

looking at it it seems pretty feble but i felt it.
my 1Rep Max leg press was 350Kg around a month ago.

Then moved on to

Leg Extensions 3x10@50Kg

Leg Curls 1x10@40
                2x8@60

just added the curls and extensions in as i feel i just need to do more than just the press.

i couldnt manage more than 10 minutes on the bike, not due to being lazy or not having the energy but the sheer pain on my ass, iv never used the bikes before alway preferd to run or row. so i need to find something to ease the pain or some other form of cardio i can do with out using or jolting my shoulder? any suggestions?

:) actualy felt good enough to get on the treadmill today, could only do 10miutes though as the shoulder started to ache with the bouncing up and down, so i jumped on the bike.

Leg press today was good, i can move my arm enough to reach the leaver on the proper leg press now....

warm up 20x60Kg
               10x140Kg


Then 5 sets of 5x200Kg

Think im going to head back down the gym later for some more cardio and to ease the shoulder in the sauna

weighed myself at the gym today at 85Kg
             

Went and did 15mins HHIT on the treadmill followed by squats, 5 sets of 5 just with the bar to see how my shoulder would react and to get a full stretch.
Definatly not going to be able to put weight on the bar for awhile  :(
then jumped back on the treadmill for 10mins @10k/ph