jbrickzin

I tried jogging a little at work today and it was a cross between a skip and a limp, it was ugly.Not ready for that yet....but yeah this surgery has taken every cardio thing I could do and disrupted it.

Anyways I was a bit sore at work today from the walking I did yesterday, but i managed to make it through the day.Thinking about adding Kettlebells to my workout got a hold of a program called Skogg Kettlebells..not sure though if this would interfere with my barbell training..I have a 15 pound kettlebell so it shouldn't bother to much i don't think..I try it see if it helps with the cardio..

10-11-2011

Squats 55x5x5

OH Press 50x5x5

Deadlifts 100x5

Calf Raises 1x20,1x16

10-16-2011

Squats 60x5x5

OH Press 55x5x5

Deadlifts 115x5

Bench Press 55x5x5

Inverted Rows 1x9,1x5,1x6

walked 6-7 miles or so...

I decided just to bunch the workout a and b together and doing the workout twice a week, I know it isn't recommended to do this but with overtime at work doing warehouse work it is just a pain getting to the gym that extra day..My overall goal is getting healthy and ultimately starting cardio again.

Thanks Robert, Bought a tub of Vega Whole Food Health Optimizer Natural Flavor..got it in the mail today...Have another workout planned for tomorrow...

Went to the gym and just did the main 3 exercises for SL5x5

Squats 50x5x5

Bench Press 50x5x5

Rows 60x5x5

Rode the bike for 10 minutes to finish off the day

..again just a quick 30 minute or so workout..Foot was swollen quite a bit today from being on it all week at work so i didn't want to do a whole lot today..added 5 pounds to the squat and of course added 5 pounds to the other exercises.biggest concern is my squat form isn't very good, still have issues getting all the way down because of the tightness in my left Achilles/Calf, so i really don't see much of an increase in weight for squats for at least a couple more weeks.I am in recovery stage right now but at the same time I do want to build up strength as well..So i am juggling two things at once and hopefully I am doing the right thing, I see my physical therapist on Monday so I will ask them then....

Diet is eh, got to work on that more..need a tub of vega or maybe i will try sunwarrior Warrior Blend.made a pot of Chickpeas mixed with Quinoa to mess around with and got to get some veggies from the co-op tomorrow ..

Today's workout. 10-4-2011

Trying to do stronglifts while i continue rehabbing..Not entirely sure if i should hold off on adding weight to my upper body exercises or hold off like i am doing with Squats (only adding 5 pounds per week for at least a month or so)

Squats 45x5x5 Legs still hurt from Sunday but made it through..can't wait to get back in shape....

Overhead Press 45x5x5

Deadlifts 90x5 wasn't sure if this was going to be too much but made it through ok....

Leg Press 110x10, 95x15 strictly for rehabbing..

Calf Raises 12,15,15 strictly for rehabbing..

Bosu Ball Balance on Left Foot 3 sets of 20 second hold..

Diet. 10-4-2011

keeping my calories between 1500 to 2000 for now until I really pick up the weight training..not real concerned just need to eat clean..making some Quinoa and Garbanzo Beans now to mix together...

Today I had my first real workout since April, I went to the gym last week too but i did some real light circuit stuff on the machines just to get the feel of being back in the gym.today was a bit more of a challenge.I had one of the trainers working with me to help with rehab(I think he actually told me he has been on this site)

Exercise Bike 25 minutes Did this while I was waiting for my session.

Squats 45x5 form was awful, slight tightness in my Achilles and Calf and I wasn't sitting back enough in the squat.So we changed to doing some Front Squats.

Front Squats 45x2x5 was able to get down more but the bar was all over the place, yep havent lifted for awhile....

Leg Press 110X2x5 was doing 80 pounds at the physical therapist, was pretty easy.

Calf Raises 2x12did them on two legs but tried to only use my right one as an aid and let left side to most of the lifting.wasn't easy.

Inverted Rows 2x10

Push Ups 1x4, 1x8 second set i did on the smith machine bar to give a little more incline, made it a little easier.

bosu ball balancing on left foot

band work on the left foot

Lack of exercise and crappy diet has made these really tough.I have a loooong road to recovery..

BRING IT ON!!!!

I am starting this log to chronicle my process recovering from injuries to my Left Ankle and Achilles Tendon.I was getting back into shape (my previous Log) but back in April a recurring Injury popped up and i went and had a MRI done and my left Achilles Tendon had a heel spur poking right through it and said it was damaged beyond repair.My doctor also noticed my outer ligament in my ankle were damaged from rolling my ankle a few times over the years.It is an injury I have had for awhile but decided enough was enough and went ahead and planned for surgery , So in June I had Achilles Tendon Replacement surgery where they take the tendon off my big toe and replace the damaged tendon.Surgery went well and obviously i was sore.In July I had Ligament repair surgery done to the same foot.Recovery has been slow but consistent.

I had since the middle of August been doing some walking and going to physical therapy.September I returned to my job at a warehouse, was on 40 pound weight restrictions for the first 3 weeks and this past week was my first week back on full duty, though i still have a no overtime restriction do to major swelling around my ankle as the week goes on.Doctor says this is do to both the surgery and my foot basically being weak still.It will take time for it to go away.Range of motion is improving and now here are my short term goal...

My goal now is to lose fat and slowly increase muscle while recuperating. I will slowly increase my cardio and weight lifiting and get myself back in shape without reinjuring myself. I am starting to do more cardio on my spinning bike now and I plan on trying slowly doing some StrongLifts 5x5 workouts, though it will be more like 3x5 for Squats at first, obviously the Squats and Deadlifts will be more slow going as I gain more confidence in what I can handle, so at first I am going to add only 5 pounds a week to these exercises and see how it goes, not sure if I should do the same for upper body too?

Well that is basically my plan for the last 3 months of 2011 hopefully by January I will be back in the thick of things.It takes a year for it to fully heal but I would think that is more toward running and other vigorous cardio activity...

Did some measurements today too

Weight 217

Bodyfat 26.9%

BMI 30.5

Neck 15 1/2

Chest 42

Shoulders 49

Waist 43 3/4

Hips 43 1/4

yep got some work to do....

Todays workout.

• Squats 45x5,45x5,80x5,80x5,80x5,80x5,80x5
  
• Bench Press 45x5,45x5,65x5,65x5,65x5,65x5,65x5
  
• Rows 90x5,90x5,90x5,90x5,90x5
  
• Medicine Ball Slams 10x50
  
• 45 pound plate OH walking around 125 steps

-Finished the workout with 20 minutes on the rowing machine.

-Also walked 4 miles total, to and from the gym.

and later today...

-30 minutes on the spinning bike.

Finishing what i started..yeah right..stepped on the scale this morning for the first time in a month and i gained 10 pounds the last month (204), and that ain't muscle..really pissed at myself right now..Diet has been shit, Working out has been sporadic at best.I am a pacifist at heart but i really want to kick my ass right now.....

anyways went to the gym this morning (first time in a month) and i am starting stronglifts 5x5 back up again, I made a huge mistake last time when i stopped,and I think i am going to add some core filler to the workout.Like today I added some stuff that i saw on a couple Crossfit workout like holding a 45 pound plate over my head and walk around..

Anyways I am going to do a 2-3 day juice fast to clean this shit out and detox myself a bit until new years then it is nothing but Quinoa, Water, Greens, Protein Powder and Fruits...

Workout

Shoulders, Chest and Triceps

• Overhead Press 55x12, 55x10, 50x7, 45x8
  
• Bench Press 45x12, 55x12, 60x12, 60x9, 45x8
  
• Assisted Dips machine 150x5, 165x10, 165x10, 180x12
  
• In and Out Flys 15x5, 10x7, 5x8
  
• Overhead tricep ext. 25x13, 25x7, 20x10, 20x10
  
• Modified Push Ups 10,8,8
  
• Burpees 12,12,12,13
  
• Medicine Ball Toss, catch and Squat 6x30, 6x30, 6x30

Cardio

• Elliptical machine 32 minutes, 130 avg BPM, Max 145BPM
  
• Walking 2 miles 40 minutes 100 BPM

he is big inspiration for me. 80/10/10 diet is great for detoxification, loosing body fat, bigger energy levels, it is really great. Too bad I do not have access to needed amounts of fresh and ripe fruits, I would go fruitarian at once.

I hear yeah..I would really love to live in the southwest usa..i do plan on planting berries in the spring so i can get some fresh fruits

Workout

• Reading this book called "The Exuberant Animal Playbook" spent about a half hour doing some of the exercises in it..actually kind of fun.

Diet

• 8 am Old Fashioned Oatmeal, Almond Milk, Blue Agave
  
• 9 am Apple Cider Vinegar, Sweetleaf Stevia Sweetner
  
• 11 am now Pea Protein, Sunwarrior Protein, Almond milk
  
• 1 pm Airpopped Popcron with 1 TBSP Olive Oil
  
• 4 pm goya Garbanzo Beans, Bragg Kelp seasoning, Mango Tango Juice
  
• 7 pm Seeds of Change Brown Rice and Quinoa, Falafel

Calories=2788, Protein=126 grams, Carbs=486 grams, Fat 68 grams, Fiber 84 grams

Workout

Legs, Abs and Core

• Squats 65x12, 65x12, 75x10, 75x7, 65x12
  
• Deadlifts 155x7, 155x7
  
• Weighted Lunge 10x30ft, 10x30ft
  
• Standing Calf Raises (Machine) 60x15, 75x12, 75x12, 90x12
  
• Knee Raises on Dip Bar 12, 12
  
• Side Plank Raises 10, 10
  
• Crunches 30, 20
  
• Reverse Crunch 20, 18
  
• 10 pound Medicine Ball toss up, catch and squat 17, 20

Cardio

• 4.12 Mile Walk

Diet

Diet was absolute shit today, didn't even keep track.not going to dwell on it, i'll pick it back up tomorrow .

Great Video.sharing on Facebook.

workout

• Spinning Bike 25 minutes

Diet

• 9 am Odawalla Mango Tango, Red Mills ground flax seed 270 calories
  
• 11 am 2 cans v8 low sodium 140 calories
  
• 3 pmTofurkey roast, Asparagus Cuts, Sweet Potato, Roasted Red Potato, oilive Oil, Bragg Liquid Amino's 1368 calories granted most of the calories is from the olive oil the box says to use as a baste.
  
• 6 pm Pumpkin Pie 456 calories

2265 calories, 86 grams fat, 250 grams carbs, 41 grams of fiber, 120 grams protein

went shopping got some more Quinoa, Oatmeal and Almond Milk..went and walked around the new costco that opened up here yesterday..fell in love with the place so will most likely get a membership, they have alot of organic and vegetarian options compaired to sam's club, so yaya for me...plus they have a breville juicer for $88.00 and a Vitamix blender for $379.00 (i have seen these online for $500.00.)

Diet

• 7 am Quinoa, blue agave, cinnamon, Almond Milk (note to self, next time only make half a batch of quinoa)806 calories
  
• 10 am Naked Juice Green Machine 280 calories
  
• 2 pm Almond Breeze almond milk, 1 scoop pea protein, 1 scoop sunwarrior 380 calories
  
• 5 pm 2 Amy's Black Bean Burrito 560 calories
  
• 7 pm 1 baked potato, earth balance spread, Bragg sprinkles240 calories
  

2265 Calories, 52 grams fat, 355 grams carbs, 32 grams fiber, 99 grams protein

workout

Day Off

Haven't posted in awhile, hurt myself at work so was doing just cardio for a couple weeks while my hand healed.Last couple of weeks I got myself a trainer at the gym that i will meet a couple times a month to check measurement, set goals, do a workout, keep me motivated, all the usual stuff.I noticed the last month and a half I started to slack a bit so I took the measure of accountability by getting myself a trainer.I decided to Hold off on stronglifts until the spring and decided to do a three cycle workout per week and go apeshit on the cardio.I think right now i need to pay attention with my core because of my bad posture of being out of shape for so long.And just work on overall stability and take advantage of the snow season coming up, lots of endurance walking/training in the snow.(getting a pair of snowshoes soon)

My weight workout will be something like this.Do this curcuit for about four months, Then start the Bulking! I realize i wont have a lot of muscle to show but for me that is ok because my main goal has always been to be fit overall.I want to be able to run again without my achiles crapping out on me, swim, all the stuff I haven't done since High School.

Legs, Abs and Core

Chest Shoulders and Triceps

Back and Bicep

My cardio Options will be..

Insanity Videos ( just doing the videos not in no real order or following the program, at least not yet..too much for my fitness level right now to even try and follow the guidelines)

Spinning Biking - Bought this last spring for the sole purpose of keeping myself fit(ter) when winter came about, well it is here.time to get busy!!

Cardio Equipment and classes at the Gym

and last but not least Snowshoeing/Hiking

with that said here is todays workout and diet

Workout Back and Biceps

1. Assisted Pull Ups 150x12, 150X10, 165x12
   
2. Bicep Curls 20x12, 20x9, 15x12
   
3. Assisted Chin Ups 150x12
   
4. Hammer Curls 15x10, 15x9
   
5. Machine Rows 60x10, 75x12, 75x9, 60x12
   
6. Back extension 85x20, 130x20, 150x20
   
7. Lat Pulldown 75x12, 75x8, 60x12
   
8. Cable Lawnmowers 20x12, 20x12

Cardio

• Walking 4.14 miles (to the gym and back) heart rate was constant at about 100-115...also did 10 minutes on the elliptical and kept my heart rate at 130 bpm.didn't go long because i was walking home.

Diet

• 5 am Mango Tango Juice, 1/2 scoop pea protein (215 calories)
  
• 8 am airpopped Popcorn, 2 tablespoon earth balance spread, Himalayan sea salt (575 calories)
  
• 1 pm 2 multi grain wraps, red pepper roasted hummus, 2 cans v8, handful of raw sunflower nuts (630 calories)
  
• 4 pm Ancient harvest Quinoa, Garbanzo Beans, Broccoli Cuts, Curry Powder, Bragg Liquid amino , Multi vitamin, Vitamin D2 (575 calories)
  
• 7 pm Sunwarrior Protein,Now Pea Protein, Soymilk (500 calories)

Total Calories 2395, Protein: 148 grams, Carbs: 346 grams, Fats: 64 grams, Fiber: 83 grams..

Michael Franti and Spearhead

I have for the most part cutoff most of the soda drinking, every now and then I will have a Jones Cane Cola..I try my best to avoid anything with HFCS.My deit needs alot of work,I have it sort of under control now (summer was horrible though) and yeah the sleep is also an issue.I hope to change that, I decided to stick with a P90x/insanity Hybrid workout.I have been getting up at 3:30 am to go to the gym before work and sadly this has effected my sleep so hopefully by working out at home after work will fix my sleep problems...

decided today to do a hybrid workout of p90x and Insanity.It is becoming a real pain getting up at 3:30 to go to the gym.I am losing sleep and sleep is just as important as working out is.so for the time being i am going to go to the gym on the weekends for swimming and elliptical machines and racquetball and work on my pull ups.

I do plan on returning to the stronglifts workout sometime in the future.But right now overall fitness and cardio is my main goal..

10-15-2010 did both stronglifts and insanity back to back...lucky today was recovery day on insanity so it wasn't quite as insane.I am going to cut back on stronglifts to just twice a week for 60 days while i am doing insanity and i am going to cut out the abs and pushups on stronglifts cause i do enough of them in Insanity.so i am going to do Squats, Deadlifts, Bench Press, Overhead Press, Pull ups & Inverted Rows on the same day twice a week.the site says it will still work just make sure there is about a 2 1.2 - 3 day rest period between workouts but results will be slower.which is fine with me..

squats 5x5 105lbs

Overhead press 4x5, 1x4 70lbs

Deadlifts 3x5 150lbs

Chin Ups 120lb assistance 7,5,4

Prone Bridges 3 x 25lbs - failure

Day 4 of Insanity! > Cardio Recovery

todays is Pool time and Day 5 of Insanity! > Pure Cardio

I am going to start tracking what i eat on here too.yeah i need a juicer, i am planning on it sometime in the near future.

Todays planned. 2320 totoal cals

Breakfast : Bolthouse Amazing mango 16 oz (240 cals)

Snack: Chips and salsa (amy's organic) (325 cals)

lunch : Bolthouse farms 100% carrot juice 32 oz with 2 tablespoons red mills ground flaxmeal. (340 cals)

snack : Bolthouse Farms Green Goodness 16 oz with 2 scoops Vega Berry protein and wheatgrass powder(520 cals)

Dinner : Eden Organics Mexican Rice and Beans and Steamed Broccoli (435 cals)

snack: 6 tablespoon yellow popcron kernels airpopped and 1 tablespoon cold pressed olive oil (360 cals)

I think with the reverse crunches when i first did them i had my hand gripping the mat and yesterday i had my hands by my side when i was doing them...That is the plan with the inverted rows is to slowly make my way down..

as for today Day 3 of Insanity! Cardio Power & Resistance Done...falls down dead......

updated pics Pre-Insanity/Stronglifts Combo...I have been doing Stronglifts for about 3 1/2 weeks now or so and i upped the calories but i gained some of the bodyfat back and i decided to give Insanity a try to counter that..Alot of it also has to do with my very poor food choices lately, so hopefully seeing these pics everyday will motivate me to stop..not real happy with the pics, though i do have to say even though it may be hard to see my pecs and arms are bigger...it is just too bad the gut is too..lol anyways time to bust some ass and eat some quality grub.

http://i125.photobucket.com/albums/p79/jbrickzin/weight%20loss%20folder/Picture6-1.jpg

http://i125.photobucket.com/albums/p79/jbrickzin/weight%20loss%20folder/Picture5.jpg

http://i125.photobucket.com/albums/p79/jbrickzin/weight%20loss%20folder/Picture4.jpg