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T-Bones Cutting and Flexibility Quest

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T-Bone123
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RE: T-Bones Cutting and Flexibility Quest 2003/12/06 13:50:24 (permalink)
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Cheers Vegan.

Chest + Shoulders

Flat Bench - nailed form now ive got my power rack

60kg 5x5 up to 62kg

Close Grip Bench

25kg 1x5
35kg 1x5
45kg 1x5, 1x3

Had to stop cuz of pain in my wrists, they didnt like this exercise.

Standing DB Press

14kg 5x5

Up to 15kg maybe 16kg, still bit unsure about form.

Pinch Gripping

2x5kg 30secs
2x7.5kg 15secs
2x10kg MISS

Wrist Curls

11kg 2x6-8

Good Good cept the close grip...
#81
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T-Bone123
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RE: T-Bones Cutting and Flexibility Quest 2003/12/09 20:45:41 (permalink)
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Update; been experiencing a dull ache in my back over the last couple of weeks. i have been advised to lay off back exercises for a week so that the suspected back strain can settle down.

Im going to try and work around the back strain, and continue with chest and arm work and maybe some machine leg work - leg extensions etc.

Went Running today 5 miles in around 50mins, hey not great but im starting to get there. I think 7 miles is definitely reachable.
#82
T-Bone123
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RE: T-Bones Cutting and Flexibility Quest 2004/01/08 17:28:17 (permalink)
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Update on the back injury; the dull ache in my back hasnt gone away so I visited the physio today.

By the sounds of it ive strained my lower back deadlifting and as a result have to lay off all leg exercises - squats etc, and back exercises - deadlifts chins, for a while while it recovers.

I can bench and arm and shoulder work seated with the exception of shoulder presses which i also have to bang on the head for a while.

Not sure where this leaves my training routine though!!!

#83
Norm
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RE: T-Bones Cutting and Flexibility Quest 2004/01/08 18:32:54 (permalink)
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t-bone, have had similar probs with back before, plenty you can do to work around it, add new post for some new training suggestions if you're stuck,from my exp I just made things worse by trying to work the back too soon, and I regret not sticking with physio. keep it up mate, reading your journal with great interest
Norm
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kinkymisspinky
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RE: T-Bones Cutting and Flexibility Quest 2004/01/08 21:36:47 (permalink)
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are you still running? do you find it jars your back? the only thing i'm allowed to do at the moment is swimming. then i'll move onto bike (which i hate) and elliptical (which i have no access to). i'm not even allowed to do upper body weights!
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kinkymisspinky
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RE: T-Bones Cutting and Flexibility Quest 2004/01/08 21:38:11 (permalink)
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oh, and hope you get well soon! xxx
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T-Bone123
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RE: T-Bones Cutting and Flexibility Quest 2004/01/08 21:47:50 (permalink)
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Norm; Thanks for the input mate.

Thanks Kinky!

Dont think mine is as bad as yours. I can still do some upper body training no lower body at all though.

I have knocked the running on the head, yeah it impacts on my back for sure so i figure its not a good idea. I only run for fun and general fitness so it can easily be replaced by swimming for now.

I really hope you get better to, your journal has been a wicked read so far, havent commented but ive been reading (bit shy hehe).

Ur deadlift is the same as mine to!

#87
kinkymisspinky
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RE: T-Bones Cutting and Flexibility Quest 2004/01/09 18:53:03 (permalink)
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you run for *fun*?! you're nuts! :)
i get shinsplints so running is always minimal.
you're very lucky to be able to do upper body, all i can do is some kind of stretchy exercise twice a day!
don't be shy to comment in my journal.
xxx

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T-Bone123
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RE: T-Bones Cutting and Flexibility Quest 2004/01/25 15:00:06 (permalink)
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Just to let you know the back is getting there. Feeling loads better now. Got exams coming up in the next week so my diet has been awful, it really isnt my priority at the moment!

A week on monday however i will be starting a cutting journal as i have some bodyfat to drop. Not decided how much at the moment, perhaps 10-14lbs. Aiming for 1-2lb a week.

Got some Xtralean to help me along a bit as well - il use it when i feel i require it.
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T-Bone123
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RE: T-Bones Cutting and Flexibility Quest 2004/01/25 17:41:22 (permalink)
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Heres my pre-cutting pics as well;

http://uk.f2.pg.photos.yahoo.com/ph/t_bone_uk2003/album?.dir=/ad08
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T-Bone123
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RE: T-Bones Cutting and Flexibility Quest 2004/02/13 17:56:01 (permalink)
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Just to let you know im getting back on track; the physio said I can start training back, but im going to start very lightly indeed and work my way back up again.

This weeks training has been:

Chest + Shoulders

3x8 Flat Bench
3x8 Incline Bench
2x8 Flat Flyes
Shoulder Press DROP SET (with a mate
Lateral Raises 2x8

Back + Biceps - Kinda....

3x8 Lat Pulldowns
2x8 Dumbell Row
2x6 Incline DB Curls
2x6 Hammer Curls

2 Cardio sessions - Football Tournament and American Football style throwing and sprinting with a mate.
#91
T-Bone123
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RE: T-Bones Cutting and Flexibility Quest 2004/02/13 18:00:54 (permalink)
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Diet is also getting better all the time, looking a bit like this:

Breakfast;

Multi-Vitamin/Vitamin C 250mg
Milk and Egg protein shake/Omelette
Porridge/Rice Cakes/Toast

Mid Morning

Whey in Milk

Lunch

2 Granary Rolls
125g Chicken
Maybe a Diet Vanilla Coke
Fruit

Afternoon

Rice Cakes/Lite Laughing Cow Cheese/Chicken
Whey in Milk
Soy Protein in Milk
Chicken and Pasta

Evening Meal

Various Meat
Vegetables
Sweet Potatoes etc

Bed-Time

2 x Whey in Milk
Milk and Egg Shake

trying to convince my dad to let me have steak before bed not easy!
#92
ap
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RE: T-Bones Cutting and Flexibility Quest 2004/02/13 18:31:21 (permalink)
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Good to see your on the comeback trail mate, good luck. What are your immediate goals, I remember you saying a while back you were planning to cut?


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T-Bone123
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RE: T-Bones Cutting and Flexibility Quest 2004/02/20 20:32:25 (permalink)
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Hey a.p. I'm not sure what I am going to do at the moment, im just working my way back into training after minor injury.

Ive done quite alot of cardio training recently - I am going to go swimming several times a week on top of my weights. Ive done a few sessions since my last update;

Chest + Shoulders

3x8 Bench Press 57kg 8,7,6 Aiming for 8,8,8 next session.
3x8 Incline DB 13kg Slow Reps 8,8,8 Up to 15kg next session
3x8 Standing Military Press 15kg 10,10,10 Started light (back)
2x8 Lateral Raises 5kg 8,8,8,

Increase weight next session on everything but Flat Bench

Back + Biceps

Lat Pulldowns 45kg 8,8,8
Dumbell Rows 18kg 8,8, 20kg 8,
Barbell Curls 28kg 1x8 31kg 1x6 34kg 1x4 8,6,3
Incline Hammer Curls 12kg 8,7,6

Legs I havent trained as yet - they are getting battered at the moment with cardio but I am going to do this;

Leg Extension 3x8
Lying Leg Curl 3x8
Standing Calf Raise 3x8
Seated Calf Raise 3x8
Weighted Leg Raises 3x8

I dont dare squat or deadlift just get - my back needs more time and I dont want to risk knacking it again.

#94
pop
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RE: T-Bones Cutting and Flexibility Quest 2004/02/21 09:26:25 (permalink)
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Good journal, keep it up!

Are you going to use the 5x5 routine, or the one in the above post going forward?
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T-Bone123
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RE: T-Bones Cutting and Flexibility Quest 2004/02/22 12:00:57 (permalink)
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Thanks for the positive comment Pop.

Not sure about the routine at the moment I am just getting back into training and eating big again to be honest; I am also stuck as cut or not, I think I need to whereas other members think my BF% is fine.

I will probably continue with the above routine or there abouts and then after a bit i'l cycle my reps down to the 5x5 but I'l probs go for 3x5.
#96
T-Bone123
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RE: T-Bones Cutting and Flexibility Quest 2004/02/22 13:28:52 (permalink)
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Just taken some measurements;

Waist - 34"
Legs - 23" (approx)
Chest - 38"
Calves - 16"
Biceps - 14.25"

Weight - 12st 6lbs (78.9)

Ive had a big meal so I will probably do this again on an empty stomach tomorrow morning.

#97
DerMalePhonkMann
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RE: T-Bones Cutting and Flexibility Quest 2004/02/23 05:38:52 (permalink)
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quote:
Originally posted by T-Bone123

trying to convince my dad to let me have steak before bed not easy!

Get some oily fish (salmon, mackeral, pilchards, sardines etc.) india before bed. Cheap as well.
#98
T-Bone123
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RE: T-Bones Cutting and Flexibility Quest 2004/02/24 18:05:06 (permalink)
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Chest + Shoulders

BP 57kg 1x8 1x8 1x7 I WILL get 3x8 on this next week damn chest!
Incline DB Press 14kg 1x8 1x8 1x8 ^ weight
Standing Press 14kg 1x8 1x8 1x8 ^ weight (+ Clean)
Lateral Raises 6kg 1x8 1x8 ^ weight

#99
T-Bone123
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RE: T-Bones Cutting and Flexibility Quest 2004/02/25 19:14:42 (permalink)
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35 minutes Cardio on X-Trainer today around 8kms.

Bit of tightness in the glutes and a little tightness in my lower back afterwards but nothing too bad.

Diet Today;

8.30am

Whey in Milk
2 x Nutrigrain Elevenses [:p] Woke up late

10.30am

Ham Sandwich

12.30pm

200g Turkey
2 White Rolls
Fuji Apple

4.30pm - This was left too long

6 Rice Cakes
PB/Laughing Cow Light Cheese
300mls Milk

- - - - - C A R D I O - - - - -

7.00pm

125g Wholemeal Rice
100g Chicken
1.5 eggs

10.00pm

Chicken Breast
2 Rice Cakes
Laughing Cow Lite (x1)
Small Glass of Milk




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