T Nation

Ryuubane's: Recomp-a-saurus Rex


#1

Saturday: 4/30/11

I've decided to make another log since my old one (Ryuubane's Starvation Nation) was a mess and I'm ready for something new. I've had quite a few injuries over the past few years that I'm going to try my best not to aggravate. Because of my injuries I've lost a lot of muscle and put on some blubber.

*My main goal of this log is to reduce my body fat enough to start some "lean" gains.

*Secondary, I will focus on strengthening my injured areas.

Here are some stats as of today:

Weight: 235 lbs

Height: 6ft 2inches

(Circumferences)
Neck: 17 Inches
Chest: 46 Inches
Arms Relaxed: 14.5 Inches
Belly Button: 39 Inches
Butt: 43 Inches
Thighs: 25 Inches
Calves: 16 Inches


#2

Pics: Front


#3

Diet:

I’ll be using a variation of low carb.

[Steps]

  1. 2 weeks straight of low carb (30 grams or less of carbs a day); 1 day carb up on day 15
  2. followed by 6 days low carb (30 grams or less) and 1 carb meal up to a full carb day on day 7 depending on how fat loss is going
  3. drop 250 kcals every 2 weeks or as needed

[Training] (Resistance)
For now I will follow a 4 day split and 1 day of free for all (complexes, strong man, circuits)
(Day 1) Back/Abs
(Day 2) Chest/Shoulders
(Day 3) Legs
(Day 4) Arms/Calves/Abs
(Day 5) Optional (Free-for-all) *Only done if I can recuperate from everything.

[Training] (Cardio)
This will pretty much be moderate intensity incline treadmill walking, outside walking or airdyne bike done 6 to 7 days a week.
*30 Minutes each session and add 5 minutes as needed.


#4

Pic: Side


#5

Pic: Back


#6

Sunday: 5/1/11

[Warm-Up]
-Dynamic Stretching: 30 reps x 2 ways
-Band Pull-Downs: 2 Minis (2x10)

[Training]
A)Wide Grip Pull-Ups: (with straps)
BW (3x5)

B)Shoulder Width Pull-Ups: (with straps)
BW (3x5)

C)Meadows Barbell Row:
25 lbs x 10
50 lbs (4x10)

D) Roll-Outs
BW (3x10)

E) Barbell Shrugs: 3 second hold at top
95 lbs (5x10)

F1) Band Face Pulls:
1 Mini (3x10)
F2) Band Pull-Aparts:
1 Mini (3x10)

G1) Reverse Hypers:
BW (3x10)
G2) Sit-Ups:
BW (3x10)

[Cool-Down]
-Lot’s of stretching and soft tissue work.

[Afternoon Cardio]
33 Minutes Walking

[Thoughts]
-I managed to pull the left side of my neck and my left shoulder. The levator is extremely tight and I’m swollen between my spine and shoulder blade. I’ve been using a tennis ball on it and alternating heat and cold compression. Oh well, gotta keep trucking forward…


#7

Monday: 5/2/11

Weight: 232.4

[Pre Workout Nutrition]
1 Sugar Free Rockstar
1000mg green tea extract

[AM Cardio]
30 Minutes Walking (various inclines and speeds)

[Training]
(warm-up):Dynamic Stretching x 20

A) GHR’s on Back Extension: 30Seconds Rest
BW (5x10)

B) Seated Leg Curls: 1 Minute Rest
200 lbs (2x10)
175 lbs (3x10)

C1) Back Extensions: No Rest
BW (5x10)
C2) Calf Press: No Rest
150 lbs (5x10)

[1 Minute Stretches]
*All major lower body muscles.

[Extra]
*Very Light Band Traction and Band Pull-Aparts / And light 30 second stretches for upper back, neck, shoulders, lats, and pecs. Gotta keep blood flowing to my left shoulder and the left side of my neck.

[Post Workout Nutrition]
2 servings chocolate whey isolate
8 Fish oil
1 Mult-Vitamin
1 Calcium/Vitamin D capsule
2 Tbsp Natural Peanut Butter
5 g creatine
5 g glutamine
5 g glycine
24 oz water

[Thoughts]
Nice pump in the hams. Neck and shoulder feel tight but not as bad as yesterday. Hopefully it will be better by next week. Never dream of stopping!


#8

Tuesday: 5/3/11

Weight: 231.4 lbs

[Pre Work-Out Nutrition]
1 Rockstar Recovery
1000 mg green tea extract

[AM Cardio]
30 Minutes Treadmill Walking (3.0 speed/ 3.0 incline)

[Warm-Up]
Dynamic Stretching: Upper x 50

[Training] (all done with FAT GRIPZ)
A) Dumbbell Flat Bench w/rotation: 1 minute rest
40 (2x10)
50 (3x10)

B) Slight Incline Dumbbell Flat Bench: 1 minute rest
30 x 10
40 (4x10)
*relaxing at the bottom and exploding up

C) Slight Decline Dumbbell Bench: 1 minute rest
40 x 10
50 (2x10)
40 (2x10)
*tried various angles

*Did some pump stuff for my upper back and shoulder to get some blood in it.

1 Minute Stretches: Pecs/Delts

[Post Work-Out Nutrition]
2 servings chocolate whey isolate
5 g creatine
5 g glycine
5 g glutamine
1 mult-vitamin
1 calcium/vitamin D
2 tbsp natural peanut butter
24 oz water

[Thoughts]
Cardio for some reason was a lot better than yesterday. I played around with different techniques and found that pausing at the bottom of incline dumbbell benches took all the stress off of my shoulders and of course I exploded up. I also found that no matter how I did the declines it irritated my left shoulder greatly which happens to be the side of my upper back that is messed up. I might try Meadows smith machine decline next time or just do dips since dips have never hurt me before strangely enough.


#9

Wednesday: 5/4/11

Weight: 231.4 lbs

[Pre-Workout Nutrition]
1 sugar free Rockstar
1000 mg green tea extract

[AM Cardio]
30 Minutes Treadmill Walking (3.0 speed/ no incline)

[Warm-Up]
Upper Dynamic Stretching: 20 Reps x 2 Ways

[Training]
A1) Lateral Swings (Meadows sytle):
50’s (4x20)
A2) Push-Downs (V-Bar):
#10 x 12
#16 (3x10)
A3) Cross Body Hammer Curls:
25’s x 10
35’s (3x10)

B1) Band Pull Aparts:
Orange Band (4x20)
B2) Dumbbell Extensions w/rotation:
25’s x 10
35’s x 10
40’s (2x10)
B3) Reverse Curls:
55 lbs (4x10)

1 Minute Stretches: Traps/Neck/Bi’s/Tri’s/Front Delts/Rear Delts/Side Delts/Lat’s/Pec’s

[Post Work-Out Nutrition]
2 servings chocolate whey isolate
5 g creatine
5 g glycine
5 g glutamine
1 mult-vitamin
1 calcium/vitamin D
2 tbsp natural peanut butter
24 oz water

[Thoughts]
My left shoulder still has a little inflamation and my left upper back has some nice knots. I tried to flush the areas with a lot of blood to speed the healing process. My left hamstring feels strained/pulled. It is funny that I couldn’t feel it working during my hamstring training this week. It felt awful during my AM Cardio. I’m going to skip quad work till next week and keep all leg work on the same day. I’m thinking chest/back/legs/shoulders & arms will be a better split with calves and abs thrown in somewhere.


#10

Thursday: 5/5/11

Weight: 232 lbs

[Pre-Workout Nutrition]
1 sugar free Rockstar
1000 mg green tea extract

[AM Cardio]
30 Minutes Treadmill Walking at 3.0 speed(still limping with hamstring pull)

[Warm-Up]
Dynamic Upper Stretching: 2 Ways x 20 Reps

[Training]
A) Machine Rows (only pulling elbows to sides): 1 Minute Rest
150 x 10
155 x 10
160 x 10
165 x 10
170 x 10

B) Wide Grip Pull-Downs (w/straps Meadows style): 1 Minute Rest
125 x 10
150 x 10
175 x (3x10)

C1) Straight-Arm Pull-Downs: No Rest
#10 x 10
#8 x 10
#10 x 10
C2) Face Pulls: 30 Seconds Rest
#6 (3x10)

[1 Minute Stretches]
Lat’s/Traps/Neck

[Post Work-Out Nutrition]
2 servings chocolate whey isolate
5 g creatine
5 g glycine
5 g glutamine
1 mult-vitamin
1 calcium/vitamin D
2 tbsp natural peanut butter
24 oz water

[Thoughts]
I really loved the rows and pull-downs with different techniques. The straight-arm pull-downs and face pulls were really irritating my shoulder and upper back today so I just stopped. I’m tired of being or becoming injured. I must “listen” to my body more…chirp, chirp, chirp…


#11

Friday: 5/6/11

[AM Cardio]
30 Minutes Walking 3.0 speed

[Thoughts]
Neck, Shoulder, Upper Back, Hamstring, Calves sore and strained feeling.


#12

Saturday: 5/7/11

[AM Cardio]
Walking outside 30 Minutes


#13

Week 1 Front


#14

Week 1 Side


#15

Week 1 Back


#16

Week 1 [Thoughts]

This week was fine. It’s my first of 2 weeks straight of low carb (induction phase). As long as I’m under 30 grams of carbs and get at least 1 gram of protein per pound of body weight I don’t care how many kcals I’m getting. I’m averaging around 3000 kcals right now. Once next week is over I will follow specific kcal amounts and specific macro ratios.

I normally have a tendancy to drink less water as the week goes by but I’ve really kept it high this week and feel better than normal.

I’ve had a few “tweaks” to my body this week but massive amounts of fish oil, glutamine, self myo-fascial release and extra active recovery sessions (very light, high rep, band pump training) have helped me to recuperate fairly quickly.

I really want to train each muscle group twice a week but my body just won’t keep up. I will feel recuperated (no muscle soreness or neural fatique) but then I end up straining a joint or connective tissue. I need to accept that I can only train each muscle group once a week and work on increasing the intensity and volume of my once weekly sessions.

Never Back Down!


#17

Monday: 5/9/11

Weight: 231.2 lbs

[Pre-Workout Nutrition]
1000 mg green tea extract
1 rockstar recovery

[AM Cardio]
30 Minutes Treadmill Walking (Incline 3/ Speed 3.0)

[Warm-Up]
Dynamic Upper Body Stretching: 2 Way x 30 Reps

[Training] 1 Minute Rest on all.
A) Machine Rows
150 x 10
160 x 10
170 x 10
180 x 10
190 x 10

B) Smith Machine Shrugs: 3 second squeeze at top.
135 lbs (3x12)

C1) Face-Pulls: 1 second squeeze at back.
#6 x 10
#8 (4x10)
C2) Band Pull-Aparts: 1 second squeeze at back.
Orange Mini (5x10)

D) Wide Grip Pull-Downs: w/straps; meadows style
175 x 10
185 x 10
195 x 10
185 x 10 (very ugly)
165 x 10

1 Minute Stretches: Lat’s/Rear Delt’s/Upper Back/Traps

Post Workout Nutrtion:
2 servings chocolate whey isolate
5 g creatine
5 g glutamine
5 g glycine
2 tbsp natty peanut butter
1 venow low carb energy drink
8 fish oil
1 multi-vitamin
1 calcium/vit D
24 oz water

[Thoughts]
My shoulder and neck did not hurt at all which was great. It could be that the order of exercises helped me to warm up more than normal. This is the last week of low carb “induction” phase then it’s on to a set kcal and macro-nutrient ratio phase…sad…but good. Strangely I’m already making progress with a large amount of kcals.

[PM Training]
A) Reverse Hyper: BW x 30
B) McGill Sit-up: BW x 30


#18

Tuesday: 5/10/11

Weight: 230.4 lbs

[Pre-Workout Nutrition]
1 g green tea
1 Extra Strength Low Carb Rockstar

[AM Cardio]
30 Minutes Treadmill Walking (3 Incline/ 3.5 Speed)

[Warm-Up]
Upper Body Dynamic Stretching: 2 Way x 20 Reps

[Peri-Workout]
1/2 gallon water with off brand crystal light

[Training]
A) Dips:
BW (2x10)
BW x 8

B) Flat Barbell Bench w/mini band & Fat Gripz:
135 x 10
115 x 10
95 (3x10)

C) Dumbbell Incline Bench w/Fat Gripz and slight elevation:
40’s x 10
50’s (2x10)
45’s (2x10)

D) Barbell Flat Bench w/Fat Gripz:
95 x 12
95 x 10

E) Lateral Band Raises (with 3/4 movement then 1/4 movement):
Purple (20;20)
Purple (6;5) *rested awhile
Purple (12;12)

[1 Minute Streches]
*Pec’s/Delt’s/Traps/Lat’s

[Post Workout Nutrition]
6 oz beef
1/2 cucumber
1 calcium/vit D
1 multi-vitamin
8 fish oil
1 tbsp natty peanut butter

[Thoughts]
I’ve come to the conclusion that anything I start with as a warm-up for chest tends to irritate my shoulder and bicep insertions. I’m going to try 5 to 10 sets with 10-25% of my max for reps as a warm-up next time. Might move resistance training to early afternoons to avoid what Meadows calls “life-suckers”. You can do it…all day son!

Oh yeah, cardio sucked…


#19

You’re going down! I’ll show you who can get ULTRA OMEGA SMALL!!!


#20

Wednesday: 5/11/11

Weight: 229.6 lbs

[AM Training]
10 Minutes Foam Rolling
30 Minutes Treadmill Walking (3 Incline/ 3.0 Speed)