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

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djshrew
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Re: Time to get bigger..After I recover from this surgery...

#331 Postby djshrew » Sat Apr 30, 2011 5:48 pm

Had a great time at Vegfest- awesome meeting new people from the forum! of course now I have sunburn =( oh well, I also got some much needed vitamin D, lol.

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djshrew
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Re: Time to get bigger..After I recover from this surgery...

#332 Postby djshrew » Tue May 17, 2011 12:06 pm

Workouts and diet have both been crap!
Since school finished this week I figured I'd get back on track. No more stress over graduation. But of course all that stress ( and poor exercise/diet) put my immune system to the test and now I have a cold :(
I'm taking it easy for a few days and getting my diet somewhatit check. I'll see how I feel and am shooting to go back to the gym Wednesday if Im up to it. I graduate Friday and want to be well for that.



In other news I think this is my last week of pt so I can start training with my new coach asap- think I'll wait until we get back from the UK.

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djshrew
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Re: Time to get bigger..After I recover from this surgery...

#333 Postby djshrew » Thu May 26, 2011 1:07 pm

You can officially call me Ashley Boss, MA! =D

seriously though, I'm done with school and on the hunt for a job. Now that school is out I'm back in the gym 5x's a week and have added 30 mins of cardio at the end of my sessions as well as some stretching-still need to up the stretching time. Diet is also getting back in order- no more sweets, alcohol or anything fried except for the occasional cheat.

This week was my first official week that I was cleared to do leg stuff- tuesday I did hams and glutes and friday I will do quads and glutes.


Here are a few photos to show some progress.
the photos on the left are prior to my 1st show
middle- a few weeks before the show
last pictures are current

I've gained a considerable amount of body fat, especially in my lower body, but thats what ya get when you combine hip surgery, no leg workouts for months, stress, eating like crap and not doing much for cardio.

Hoping to start working out with a trainer soon- and of course always working on editing the diet to see what works for me.

Image

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djshrew
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Re: Time to get bigger..After I recover from this surgery...

#334 Postby djshrew » Thu Jun 02, 2011 7:42 pm

Week 2 back at training legs (and 5x's a week in the gym). I think I may have over done it a bit last week- my hip is a bit sore today (of course I worked my quads a bit so that may have something to do with it). Also, while it was good, I could barely move properly after my leg workouts last week despite foam rolling.

Also, I met with my new coach/trainer today who will help further rehab my hip (and other injuries) plus write a program for me in preparation for figure. He's awesome and definitely knows what he's talking about: http://nicktumminello.com/

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Re: Time to get bigger..After I recover from this surgery...

#335 Postby djshrew » Fri Jul 08, 2011 12:21 pm

I haven't posted in awhile: here's what I'm up to.
Working out with Nick Tumminello (if you don't know who he is, google him). He has me on a 2 week "break in" program. Essentially it is a more intense version of my physical therapy. We are working on getting my legs back up to par and used to working out again. So far so good, I notice each time that I'm able to do each exercise better. Also, I've been really good about doing each of my stretches given to me by my physio. and have been bringing my foam roller to the gym so I am warm while I do it.

Here is the 2week program Coach has me on:
Ashley Boss – 6-30-11 Workout
Goal – Gain Muscle
Injuries/ Limitations – Hip
Theme – Break In Program
Length – x2 weeks
Frequency – 4-5x per week

Day A – UB Pulling + Legs
1a. 1A CBL Row (standing Tall but slightly sqautting) 3x12
1b. Rev Lunges 2x 20
2a. TRX Row (using smith machine instead) 3x 15
2b. RFESS 2x 12-14 es (one leg on bench)
3a. Rear-Delt Fly 2x15
3b. 1L Pumps 2x20
4. Pallof Press 2x 15 es (with a cable, pump from your heart. works hips and abs)

Day B – UB Pushing + Glutes/Hams
1a. Band Chest Press (spilt stance) 3x20 (x10 es) (doing a standing shoulder press instead)
1b. Anterior Lunges 2x 16
2a. Push Ups (HOB) 3x max (-2)
2b. 1L Reaches 2x 15 es (working on those legs and balance)
3a. Front+Side Delt Fly (Alternate) 2x20 (x10 e)
3b. 1L Hip Bridges (floor) 2x20-25
4. Hands Free Side Plank 2x 10-15 es


Also, working on that bulking/clean diet thing....as always.

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Re: Time to get bigger..After I recover from this surgery...

#336 Postby MaryStella » Fri Jul 08, 2011 2:20 pm

sounds awesome! Im excited to see how you progress!

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Re: Time to get bigger..After I recover from this surgery...

#337 Postby chewybaws » Fri Jul 08, 2011 3:26 pm

about time! looking forward to following this ;)

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djshrew
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Re: Time to get bigger..After I recover from this surgery...

#338 Postby djshrew » Tue Jul 12, 2011 1:28 pm

haha! yea, I'm not great at keeping this up to date (i'll try to be better).

Thanks MaryStella! after seeing some of his other clients (pro figure girls, NFL and NBA players) I'm stoked to see the changes it brings in my physique.

Talked to my coach and we will stick with the routine I posted above for 3 weeks. I uped my cardio a bit this week to around 30-40 mins. My in-laws are in town starting today and I will try my best to make it to the gym early morning (wish I could afford one closer to my house).

My TOS has been acting up a lot this week and I therefor my neck (left side) and shoulder are in constant pain. I'm doing my stretches I learned in physio and am icing it. unfortunately TOS is something I will always live with (and therefore will almost always have to pain and will have to alter my workouts to accommodate the pain).


not workout related:
I've been applying to jobs like crazy since graduation (10 or so thus far) and no bites yet. Hell I even applied to Toys R Us to make some money in the mean time and they wont even hire me! starting to really stress me out since I owe quite a bit of money (credit cards, student loans...)

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Re: Time to get bigger..After I recover from this surgery...

#339 Postby djshrew » Sat Jul 23, 2011 11:16 am

Still no job yet- I've applied to about 20 now. I did come across one that I really wanted (Child Life Specialist at a Hospital) and found out that I need to complete an internship and stuff before certification (which is required for the position). So I've been thinking about pursuing it and finding a few part-time jobs in the meantime so I can do the required volunteering to be accepted into the internship at Hopkins.

Workout related-
I'm watching my parents house for a few weeks and therefore I'm a bit too far to drive to my gym everyday. Luckily, my dad has a semi-gym in the basement and has just about everything I need. I've been sticking to the above posted program and will change it up next week when I meet with my trainer again.

Diet-
I've enlisted the help of Kelly Lynn Nauyokas (who is awesome by the way!!) with a bulking diet. I will post more about that later- but essentially I am eating more rice and beans and fibrous veggies. I've uped my protein to about 30 grams at each meal (hello True Proteins, lol) and cut the bananas out (but sticking with an apple a day). Because I'm at my parents and have little money at the moment I'm eating as close as possible to this diet, once I get home and back into my routine it should be 100%

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Re: Time to get bigger..After I recover from this surgery...

#340 Postby robert » Wed Jul 27, 2011 12:53 am

hey you!

Will I see you at DC VegFest in Sept?

Hope so!

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

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Re: Time to get bigger..After I recover from this surgery...

#341 Postby djshrew » Fri Aug 05, 2011 10:22 am

So a bit has changed since I last posted. I have a part time job (not the greatest...but I am desperate for the money to pay off some serious debt..which has me beyond stressed! add that to not finding a full time, well paying job it's really made me a bit depressed and has had a bad impact on my motivation in and out of the gym).

The part time job has me working sporadic days and hours...usually 2-3 days a week each about 12 hour days. I quit my old gym and joined one in the City to save on the gas money and to make it more convenient to get to. On the plus, this gym has more to offer (like a pool). I'm still getting used to where things are in this gym-- the equipment isn't as new, but it works. Still not sure about the people that workout there...seem to be a few assholes (but I guess you get them in any gym, lol).

My coach also changed my program, more focus on gaining strength (and muscle) then rehabbing at this point.

WORKOUT A - Legs/Calf/Abs

BB RDL
Band Pallof Press

Split Squat (same leg)
SB Crunches w/ reach

1L Squat Pumps w/ DB's
SB Roll Out

Leg Extensions
Calf Raises

WORKOUT B - Pulling / Biceps

Lat Pull Downs (Neutral grip)
1L Anterior reach

1A DB BO Row

Compound Row
T-Rolls (no push up) - we're working on spreading my scapula and strengthening my shoulders

DB Biceps Curl
Rear-Delt Flys

WORKOUT C - Push/Tri's /Hips

SB DB Press
Miniband Lateral Shuffle

Box Push Ups + Hand Step ups3x1-3 + 20-30sec (again with the shoulders and scapula)
DB Anterior Lunges (same leg)

DB Lateral Delt Raises
Trceps Extensions

Bench Hip Thrust
Skull Crushers

Basically I do 4-5 days/week- 5 days on 5 days off- my choosing, I pick up where I left off. Example, A B off C A B off start again with C..you get the drift

Still doing the diet (Getting a package from TrueProtein today), I'll be taking some up-to-date photos today and will post them.

My coach suggested taking creatine Monohydrate...and thoughts on this from anyone is appreciated. Also what brands do you use?

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djshrew
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Re: Time to get bigger..After I recover from this surgery...

#342 Postby djshrew » Fri Aug 05, 2011 10:24 am

robert wrote:hey you!

Will I see you at DC VegFest in Sept?

Hope so!



Most likely...but I'm not certain yet. But chances are good!

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djshrew
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Re: Time to get bigger..After I recover from this surgery...

#343 Postby djshrew » Sun Aug 07, 2011 8:13 am

Took some photos and will post them asap. We have to flea bomb the house today so we'll be taking our boys hiking (if it isn't pouring) for the day.

I've found that the gym is much less crowded on the weekends- which is nice! I did my A workout yesterday. I think I have a tight Psoas muscle, my right ab is beyond painful and I did something funny to my left hip flexor/quad. While I was doing split squats I was having a shooting pain. weird. Glad my B day has no legs in it!
Did some RDLs too- which feels great since the surgery. My hamstrings were twitching away =D

Does anyone else truly love the feeling you get doing a calf raise?

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Re: Time to get bigger..After I recover from this surgery...

#344 Postby jungleinthefrunk » Sun Aug 07, 2011 9:39 am

Well if nothing else taking creatine has a ridiculous placebo effect. Most of my lifts have gone up...5lbs up on rows, over head presses, dumbbell presses, 10lbs or so on lunges, quad ext up to 115. gonna go up 5 more plbs in most upper body exercieses except for biceps. oh im also curling 10lbs more o dumbbell. i mean i have also been really focusing on goin gheavy ause im bulking and eating tons more and more protein...try it during a bulk and see what u think. ....
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Time to get bigger..After I recover from this surgery....

#345 Postby Lean and Green » Mon Aug 08, 2011 6:10 pm

Fleas area pain. The feeling pump your calves get rocks! :-)
Where do you get your protein?
http://www.VeganProteins.com

Joelk wrote:But as long as people stay away from our cooler bags with our meals and not ask silly questions, we're all pretty tame


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