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Re: Pumping for Mother Earth

Posted: Fri Mar 28, 2014 2:38 am
by EdensDemise
unfortunately i had a problem with my right ankle, one of the ligaments is broken and the bone got a trauma, and i have been recovering for 3 weeks now, and i still need other 6 weeks to start to walk again. i am looking forward to go back to the gym and start stronglifts 5x5.

Re: Pumping for Mother Earth

Posted: Fri Mar 28, 2014 9:17 am
by BeansNBroccoli
Damn man, sorry to hear that. I was wondering where you'd been! Rest up and feel better!!

Re: Pumping for Mother Earth

Posted: Mon Mar 31, 2014 4:14 pm
by Mini Forklift Ⓥ
Bummer to hear about your ankle. On the plus side at least you know what is wrong with it and you can take the proper steps for a fast and optimal rehab.

Look forward to seeing you get stuck into it again soon MF.

Re: Pumping for Mother Earth

Posted: Fri Jun 20, 2014 11:13 am
by BeansNBroccoli
Hey buddy, how's recovery goin? Back at it yet?

Re: Pumping for Mother Earth

Posted: Mon Sep 15, 2014 10:08 am
by EdensDemise
Look like it´s getting better, i am starting everything from the beginning again, 2 ligaments totally broken plus small fracture, with therapy seems a bit more stable.. now i am starting with some exercises, but only 10kg :( 6 months without being able to put weight on that ankle are heavy.. i lost every type of energy, maybe in october i will start the stronglift 5x5 from the beginning and start again with a good diet. during these 6 months i was not able to cook so much and i was even low income since i was not able to work so i basically ate only trash food (vegan) a lot of carbs and fat no protein but a lot of fruits, my mood was always sad and bored . i really cant wait to go back to the gym !!! :D

Re: Pumping for Mother Earth

Posted: Wed Sep 17, 2014 5:36 pm
by esqinchi
You have a place you can do some swimming? That's a great way to build strength/cardio without putting weight on your foot. Sorry about the setback man. What a bummer.

Re: Pumping for Mother Earth

Posted: Wed Sep 17, 2014 9:45 pm
by C.O.
Wow I wondered why i hadnt seen as much from you in the forum. Hope your healing process is coming along nicely.

Re: Pumping for Mother Earth

Posted: Fri Sep 19, 2014 2:49 pm
by EdensDemise
oh thank you all. about swimming i really like it but i live in berlin and theres not so much to swim and the pools are really expensive. but i am making physiotherapy and with some bodyweight squatting and other exercises that the doctor gave to me i feel way much better!!
I will soon go back to gym i cant wait to!!!

Re: Pumping for Mother Earth

Posted: Wed Dec 17, 2014 10:13 am
by EdensDemise
Ok finally i started gym again but i lost power on the right leg so i had to train the legs with exercises for isolation for at least 1 month.
But today i started finally stronglifts 5x5 from the beginning.
so
SQUAT
5x5 x 20kg

OHP
5x5 x 20kg

DEADLIFT
1x5 x 50

BARBELL CURLS
3x10 x 20kg

It is quite sad i need to use such light weights, but with this program i am sure i will gain strength at every session meanwhile working on my form..
During these months i gained 5 kg fat so i am trying to not eat carbs like rice, potatoes, pasta, bread etc. mostly from fruits

Re: Pumping for Mother Earth

Posted: Fri Dec 19, 2014 10:04 am
by EdensDemise
2nd day of stonglifts 5x5

SQUAT
2 bodyweight warm up
1x5 x 15kg
5x5 x 22.5kg

BENCH PRESS
2x5 x 15kg warm up
5x5 x 20kg

BARBELL ROW
5x5 x 40kg

Can´t wait for monday and do more with squat and deadlift

Re: Pumping for Mother Earth

Posted: Mon Dec 22, 2014 8:53 am
by EdensDemise
Today i added an extra of bench press because this week is BAB but i feel like i want to speed up the results with bench press so i will do it 3 times this week instead of only once..
so
SQUAT
5x5 x 25kg

OHP
5x5 x 22.5kg

BENCH PRESS
5x5 x 22.5kg

DEADLIFT
1x5 x 55kg

BARBELL CURLS
3x8 x 20kg

i would like to know what do you think about my diet, i tried to cut carbs like bread pasta rice and oat, so mostly carbs from fruits and veggies and a nice healthy source of proteins and use as less soy as possible

BREAKFAST
Pea Protein Shake w/1 apple, 200ml rice milk

LUNCH
150gr of (weight before cooking) Red Lentils +
broccoli, cauliflower, carrots, and mushrooms

POST WORK OUT

Pea Protein shake with 200ml rice milk, 1 banana

AFTER 90 MINUTES

Black Beans, Chili Beans, Chickpeas, Peas with some veggies and 1 apple
Seitan with eggplants mushrooms and carrots

DINNER
big variety of fruits (grapes, oranges, tangerines, etc)

PRE-SLEEP
1 protein bar
15gr of brazil nuts
10gr hazelnuts
10 gr mixed seeds

PROTEIN: 150-160gr
CALORIES: 2600


I even take vitamins supplement, BCAA and creatine

Re: Pumping for Mother Earth

Posted: Mon Dec 22, 2014 6:45 pm
by esqinchi
Hey dude... I think the food looks good man, maybe add some more greens? I always feel better after I eat a whole bunch of spinach or other leafy greens.

As far as bench goes, are you experimenting with different varieties of bench press? Like incline, decline, pec deck, fly's, etc? What about different grips (close, wide, etc.)? I've been doing a lot of incline bench lately, and really feel like I'm making a lot of progress there. Just something to think about!

Re: Pumping for Mother Earth

Posted: Tue Dec 23, 2014 3:21 am
by EdensDemise
hey thanks for the tips :) I will use more greens for sure.. Is just that i dont find easily fresh spinach, but only the frozen ones and i am not sure if their nutritional properties are the same.. what do you think? same thing for frozen berries
About the bench press i am following stronglifts 5x5 and the program says i should do the regular press for at least 12 weeks and then decide maybe a different program.. but i will keep the incline in my future program, i remember doing it 1 year ago and was fun.
I am doing this without efforts but i like to study better the proper form (angles, the "bent the bar" move, and the type of arching). I always finish the workout without a drop of sweat so i cant wait to let the 1st month pass and start to feel some more strength..

Re: Pumping for Mother Earth

Posted: Tue Dec 23, 2014 3:58 pm
by esqinchi
I see about the program, fair enough. Sounds like fun.. I always noticed the heavier I try to go with weight the worse my form becomes. About the frozen spinach/berries - I think maybe some of the nutrients are degraded or destroyed in the freezing process - though I am not entirely sure. Hope you have a nice holiday if you are celebrating.

Re: Pumping for Mother Earth

Posted: Wed Dec 24, 2014 9:18 am
by EdensDemise
thanks man have a nice holiday too!! :)

today was a slow workout because i was a bit drunk yesterday, i can see that holidays+training do not fit very well

SQUAT
5x5 x 27.5kg

BENCH PRESS
5x5 x 25kg

BARBELL ROW
5x5 x 42.5