Re-gaining control. It's on like Donkey Kong

[djshrew]

Still rocking it in the gym =) I'll be changing it up again this week. The program will include a push day, a pull day, and a lower body day. I'll have a "primary" set to perform (such as lat pull down) each day- this set will be the same each week but my goal will be to outdo my previous performance. These will also be performed doing a 7-4-7 (the 1st 7 mid/heavyweight, 4- move the weight up 1- then the last 7 move the weight down 1 from the 1st 7. The 7-4-7 is one set.) My other sets those days will change each week (number of sets, weight range, etc.).

anyhow, I wanted to post a few of my new favorites.

Pallof Press

side step with mini-band

Anterior Lunge--people at the gym with think you are doing something wrong...but they're missing out!!
http://youtu.be/gztBydYNEMk


Compound Row
http://youtu.be/i4SHWM81HU0

Sumo RDL- the best video I could find of this. Just about every other video I found was labeled RDL- but was actually just a sumo deadlift.
http://youtu.be/54Z6xfLrBU8

[chewybaws]

Glad to hear things are going well =]

I started practicing sumo pulls recently. Not easy for a guy with bad flexibility lol.

I hope you're still squatting in front of these fancy lifts

[djshrew]

haha! I just did some regular squats the other day. The first real attempt since the surgery. I actually was surprised at how deep I was able to go- not too heavy, but that's not really my main focus on those at the moment.

I'm able to go a bit heavy on the sumo RDLs though. I tried changing up my grips (alternate hands) but everything but standard felt funny. Kind of like front squats..always awkward!

[robert]

Thank you for hosting me the past two days.

I really appreciate it!

See you Saturday!

[Paige]

Glad to see that you are doing well. When is the next contest?

[djshrew]

Hey Paige =D
No competitions in the near future- I''m really trying to focus on putting on a considerable amount of muscle plus regaining the strength in my hips/legs from the surgery. But I may compete next year- assuming all goes well.

I took last week off- the week before I was doing chest and got up 40lbs DBs and was doing great- the next night I couldn't raise my arm without my shoulder killing me. I figured I'd take the week and see how things were going. I'm glad I did, my shoulder feels better and I feel more mentally prepared. Sometimes taking time off is just as important as training.

[djshrew]

Met with my coach this past week- he was in town for the holidays- and I got to train at a facility that some pro Ravens players train! pretty flippin' awesome!!! Also, my coach was training a figure pro when I got there. She looked so awesome and it motivated me a bit =)

Still haven't been able to find a job and the pressure is really taxing my motivation to train and eat.Plus, we've had to deal with paying for a procedure our dog had to have since he was diagnosed with a mast cell tumor.
I've been accepted into a teacher certification program (I previously worked with children and loved it!) problem is, I need to figure out how to pay for it. I can receive financial aid but not until I take the Praxis exam (which I am studying for and taking in December). anyhow...

my coach and I are continuing to focus on rehabbing my hip and gaining strength in my shoulder (the one with TOS). We'll be focusing on doing one-legged exercises to really focus in on my weakness. I've noticed doing one-legged hip thrusts and split stance RDLs my glutes activate better and actually have to work. Whereas when I do regular squats and RDLS the strong side takes over and compensates too much.


I've been really working at cleaning up my diet and not eating junk. I've taken to eating entire bags of salad (plain) on my drive home from my part time job. Its crunchy and I like it. though other drivers probably see the go vegan license plate cover and say, "see I told you vegans only eat salad!"

Here is a more recent photo (sorry it's huge):

[djshrew]

I'll be heading to Fl. this week and may or may not have access to a gym. I will be swimming a bit and plan on doing some playground workouts. If anyone has a must-do outdoor/playground workout let me know. I have a few good ones (ie. swing ab pikes and sand sprinting) and will post about what I do.

[djshrew]

I'll be starting my new program most likely next week. I was supposed to start it sooner but I was out of town for several weeks and sick all last week (and got a new tattoo- no gym with that, I don't want an infection!) I may put off starting the program for another week and do all the basics next week to get back in the swing of things.

While I was out of town I took a serious look at my diet. After my surgery I let myself indulge a bit too much and its showing! I am beyond disappointed in myself But I know I have the power to get back at it. I function best when I have a goal and I'm making it my goal to make 2012 my bitch. I may not compete this year unless I see the progress I desire and if I do competing won't be until later in the year.

Anyhow, here are my current Macros and what I'm aiming for:

current weight: 150-155 lbs
height: 5'8"

Calories: 2,333
prot. 174/ day
carb 291/day
fat 52/day

which is roughly
prot. 34.8/ meal
carb 58.2/ meal
fat 10.2/ meal

I like the idea of allowing whatever fits into these macros,so long as the majority is from whole foods, to go in. I think this will keep me sane and it seems like it would help to prevent disordered eating.

[djshrew]

Here are some recent photos from my Christmas in Fl. so I can track my progress better. I had one taken in the same suit on the same beach as a photo I had taken before I really started lifting- I'll try to find it so I can post it too.

[djshrew]

Forgot to mention that I may start training for one of these as well:
http://www.spartanrace.com/index.html

My brother (also way into fitness) really wants to do one with me. I hate running but I think it'll be an incredible bonding thing to do with my brother.
So I'll also be focusing (more so than usual) on endurance and strength.

[Paige]

Good plan. I like the idea of staying away from disordered eating and getting a good sustainable program in place. That is so important.

[djshrew]

Sooo..... Its obviously been a while since I last posted. A lot has been going on personally in my life and social networks and working out (unfortunately) have taken a back seat.

So, here's the deal: My husband and I decided to separate and are pending a divorce, I've moved out of the house and am living back with my parents in a basement apartment. I have a new job that I love. It is all for the best but it has been a huge adjustment and I am finally coming around to it all.

I've been in the gym still but my motivation has not been the best and I'm adjusting to working out in the mornings- getting there early enough for a full workout and cardio has been a problem. Additionally, with my new job I've had to adjust the times I eat and what I eat. I'm teaching and am not allowed to have nuts before work and am not supposed to have food in the classroom. so thats been a bitch.

Anyhow, I'm sure I'll be posting more later but I wanted to fill my vegan bodybuilding family in on whats been going on in my life.

[robert]

Hey there. Wow, that is a big change. Sorry to hear about the split up, but glad that it is for the best.

Happy to hear that you have a job you love. That is such a hard thing for most of us to find. Teaching must be one of the most rewarding professions I can think of.

I hope you learn to adjust to your new schedule soon and that all is wonderful moving forward.

Thanks for the update.

Hugs.

All the best!

Robert

[djshrew]

So I'm beginning to settle into my new life and am gaining some of my motivation back ,looking in the mirror and not liking what you see will do that to a person, lol...but seriously, I'm disappointed in myself but know I can get back. I've decided to split my workout up and do cardio in the morning and go back for weights at night when I have more time to focus and get it in. The diet is under construction. I'm still trying to work out getting it all in around my work schedule and new financial situation.

On another motivated note, I may utilize my company's tuition reimbursement deal and go get certified to teach in public schools as opposed to private- the money is better and I'd be able to utilize my Masters more I believe and wouldn't be limiting myself.

I'm going to try to post more now to keep myself in check, you all need to give me hell!