Def not better today but we are gonna power through and get some arms done!!
3 Likes
I’ve strained spinal erectors a twice. Never actually lifting, but shortly after squats or deadlifts. Once was picking up a sock off the floor after a deadlift session.
It is terrible tough. I had a hard time sleeping with the amount of pain small movements causes me.
What seemed to help the most was very lightly working the muscle. Deadlifts with just the bar for example. High reps to get some blood flow to the muscle.
Still, it took me 3-4 days before I felt good (pain at a 1-2 out of 10). I wait about 2 weeks before doing heavy spinal loading, and then I don’t go to near what I was doing before the strain. IIRC, I’d start at 50ish% and work up quickly week to week (20 lb jumps per week), just to be safe.
I trained back on Friday last week and then was a pallbearer at a funeral on Saturday. I think the awkward height of the carrying is what did it. It’s always like that. I blew out a disc putting my dogs water bowl down last year. Getting to old for this shit!!!
1 Like
2/21/2023 7 weeks out
Weight 185.4
Food 1966kals/104c/49f/264p
Meal1 3 whole eggs/6 slices turkey bacon/1 slice cheese
Meal2 6oz sliced turkey/1 cheese stick/carrots
Meal3 6oz chicken breast/1c rice
Meal4 shake post WO
Meal5 6oz chicken breast/1c rice
Meal6 shake
Training
Arms
Single arm machine curls 4x15
tricep push down machine 4x15
Bicep preacher machine 4x15
tricep cross cable extension 4x15
SS rope hammers/reverse grip tricep 4x15
ab machine 4x20
Cardio
Fasted AM treadmill 45min
Post WO treadmill 45min
1 Like
2/22/2023 7 weeks out
Weight 185.4
Food 1995kals/132c/56f/236p
Meal1 3 whole eggs/6 slices turkey bacon/1 slice cheese
Meal2 6oz sliced turkey/1 cheese stick/carrots
Meal3 6oz chicken breast/1c rice
Meal4 shake post WO
Meal5 8oz tilapia/1c rice/2c spinach
Meal6 shake
Training
Chest -Circuit
Flat dumbbell press 4x15
incline dumbbell press 4x15
Peck deck 4x15
plate raise 4x15
high cable fly 4x15
dumbbell uppercuts 4x15
pushups 4x15
Cardio
Fasted AM treadmill 45min
Post WO treadmill 45min
1 Like
2/23/2023 7 weeks out
Weight 184
Food 1524kals/18c/63f/213p
Meal1 3 whole eggs/6 slices turkey bacon/1 slice cheese
Meal2 1 can tuna/2 cheese sticks/carrots
Meal3 6oz sliced turkey/2 cheese sticks/carrots
Meal4 8oz chicken breast/2c lettuce/2c spinach/fat free cheese/guacamole
Training
No training or cardio today. 16 hour workday. Exhausted!!
1 Like
2/24/2023 7 weeks out
Weight 182.2
Food 2003kals/121c/40f/272p
Meal1 3 whole eggs/6 slices turkey bacon/1 slice cheese
Meal2 6oz chicken breast/lettuce/fat free cheese
Meal3 6oz chicken breast/1c rice
Meal4 2 rice cake pre WO/shake post WO
Meal5 6oz chicken breast/1c rice/spinach
Meal6 shake
Training
Back
Wide grip pull down 6x15
single arm seated row machine 4x15
single arm seated pull down 4x15
ab machine 6x20
Cardio
Fasted AM treadmill 45min
Post WO treadmill 45min
1 Like
2/25/2023 7 weeks out
Weight 181.5
Food 1868kals/91c/40f/281p
Meal1 6 oz sliced turkey/carrots/2 cheese sticks
Meal2 6oz chicken breast/lettuce/fat free cheese
Meal3 80g oatmeal/1c egg whites/fate free cheese
Meal4 2 rice cake pre WO/shake post WO
Meal5 6oz chicken breast/fat free cheese/spinach
Meal6 shake
Training
Shoulders
Face pulls 6x15
shoulder press machine 6x15
SS front raise/shrugs 3x15
ab machine 6x20
Cardio
Fasted AM treadmill 45min
Post WO treadmill 45min
2 Likes
Your last pics were at 196.8lbs.
Are we due for an updated pic at 181lbs?
2 Likes
I’ll try to get some up tonight or in the morning. Came in at 180.2 this morning so still going good. Adding in the carbs has been huge. Been doing 30g on rest days. 80-90 on arm and shoulder days and 130-140 on chest, leg and back days. Haven’t had to change the cardio to adjust.
3 Likes
2/26/2023 6 weeks out
Weight 180.2
Food 1893kals/159c/34f/232p
Meal1 60g oatmeal/1c egg whites/fat free cheese
Meal2 6oz chicken breast/l1c rice
Meal3 6oc chicken breast/1c rice
Meal4 2 rice cake pre WO/shake post WO
Meal5 7oc tilapia/8oz asparagus/1.25c mashed cauliflower
Meal6 shake
Training
Legs
Seated leg extensions 6x15
adductor 4x15
abductor 4x15
seated calf raise 6x20
Seated leg curls 6x15 with hold last 2 sets
ab machine 6x20
Cardio
No cardio today. Actually had a productive leg day and hobbled out of the gym. The slight change in diet has really benefitted me this last week and the weight is still coming off so I think we will stay on this path for now.
2 Likes
2/27/2023 6 weeks out
Weight 180.2
Food 1786kals/28c/78f/235p
Meal1 3 whole eggs/6 slices turkey bacon/fat free cheese
Meal2 6oz sliced turkey/carrots/2 cheese sticks/60g guacamole
Meal3 8oz sliced turkey/carrots/2 cheese sticks
Meal4 Mandarin orange
Meal5 6oz grilled chicken breast/lettuce/cabbage/30g fat free cheese/30g cucumber dressing
Meal6 shake
Training
Rest day
Cardio
30min AM fasted Treadmill
45min PM Treadmill
1 Like
2/28/2023 6 weeks out
Weight 180.2
Food 1933kals/87c/44f/281p
Meal1 3 whole eggs/6 slices turkey bacon/fat free cheese
Meal2 6oz grilled chicken breast/lettuce/cabbage/30g fat free cheese/30g cucumber dressing
Meal3 6oz chicken breast/1c rice
Meal4 Shake
Meal5 6oz grilled chicken breast/lettuce/cabbage/30g fat free cheese/30g cucumber dressing
Meal6 shake
Training
Arms
SS single arm cable bicep curls/rope tricep extensions 4x15
SS single arm dumbbell bicep curls/reverse grip EZ bar curls 4x15
single arm behind the head tricep extensions 4x15
single arm curl machine 3x15
tricep extension machine 3x15
Ab machine 6x20
Cardio
45min AM fasted Treadmill
45min PM Treadmill
1 Like
3/1/2023 6 weeks out
Weight 178.4
Food 1828kals/55c/49f/284p
Meal1 1c egg whites/6 slices turkey bacon/fat free cheese
Meal2 6oz sliced turkey/carrots/2 cheese sticks/pickles
Meal3 6oz sliced turkey/carrots/2 cheese sticks/pickles
Meal4 4 rice cakes pre WO/Shake post WO
Meal5 6oz grilled chicken breast/lettuce/cabbage/30g fat free cheese/30g cucumber dressing
Meal6 shake
Training
Chest-Circuit
Incline press 4x15
flat dumbbell press 4x15
Chest fly 4x15
cross chest single arm cable 4x15
push ups 4x15
abs 4x20
Cardio
45min AM fasted Treadmill
45min PM Treadmill
1 Like
3/2/2023 6 weeks out
Weight 179
Food 1776kals/65c/60f/231p
Meal1 1c egg whites/6 slices turkey bacon/fat free cheese
Meal2 Granola bar/nuts
Meal3 6oz sliced turkey/carrots/2 cheese sticks/pickles
Meal4 6oz sliced turkey/carrots/2 cheese sticks/pickles
Meal5 1c egg whites/6 slices turkey bacon/fat free cheese
Meal6 shake
Training
Off day-Jury duty 
Cardio
45min AM fasted Treadmill
60min PM Treadmill
1 Like
3/3/2023 6 weeks out
Weight 179.1
Food 1818kals/48c/70f/249p
Meal1 1c egg whites/6 slices turkey bacon/fat free cheese
Meal2 6oz sliced turkey/carrots/2 cheese sticks/pickles
Meal3 6oz sliced turkey/carrots/2 cheese sticks/pickles
Meal4 2 rice cakes pre WO/shake post WO
Meal5 2 95/5 hamburger patties/lettuce/cabbage/spinach/fat free cheese/yogurt salad dressing
Meal6 shake
Training
Back
single arm lat pull down machine 4x15
Single arm seated row 4x15
Single arm cable pullovers 4x15
SS wide grip pulldown/narrow grip reverse pulldown 20/4
Ab machine 6x20
Cardio
60min AM fasted Treadmill
60min PM Treadmill
1 Like
3/4/2023 6 weeks out
Weight 179
Food 1668kals/86c/40f/250p
Meal1 100g oatmeal/1 scoop protein
Meal2 8oz sliced turkey/carrots/2 cheese sticks/pickles
Meal3 8oz sliced turkey/carrots/2 cheese sticks/pickles
Meal4 NA
Meal5 6oz chicken breast/lettuce/cabbage/spinach/fat free cheese/yogurt salad dressing
Meal6 shake
Training
Shoulders
Face pulls 4x15
SS front raises/shrugs 4x15
Bent over cable side laterals 4x15
Ab leg raises 4x20
Cardio
70min dog walk
60min PM Treadmill
Calories are dropping a bit today. 1750 is new target.
1 Like
3/5/2023 5 weeks out
Weight 177.8
Food 1701kals/117c/30f/238p
Meal1 80g oatmeal/1c egg whites/35g no fat cheese
Meal2 8oz sliced turkey/carrots/2 cheese sticks/pickles
Meal3 4 rice caked pre WO
Meal4 2 rice cakes/shake post WO
Meal5 6oz chicken breast/lettuce/cabbage/spinach/fat free cheese/yogurt salad dressing
Meal6 shake
Training
Legs
Seated leg extensions 6x15
lying leg curls 4x15
Seated calf raise 6x20
adductors 4x15
abductors 4x15
SS dumbbell lunge/kettle bell stiff leg deads 3x10
Ab machine 6x20
Cardio
45min AM fasted treadmill
60min PM Treadmill
1 Like
3/6/2023 5 weeks out
Weight 177
Food 1679kals/34c/41f/295p
Meal1 1c egg whites/35g no fat cheese/6 slices turkey bacon
Meal2 8oz sliced turkey/carrots/2 cheese sticks/pickles
Meal3 8oz sliced turkey/carrots/2 cheese sticks/pickles
Meal4 shake
Meal5 8oz cod/spinach/1.5 cups cauliflower rice
Meal6 shake
Training
Rest Day!!
Cardio
45min AM fasted treadmill
60min PM Treadmill
Weight seems to be holding around 177 or so. Gonna have a cheat breakfast tomorrow to try and get things on track again. Pancake Time!!!
Diet is starting to get tough. Haven’t eaten this low of cals in a very long time. Body is def changing but I need that weight to come down so I can feed back up. Prob 10lbs or so?
1 Like