Crawlin outta a big hole of laziness

RobRegish · Post by **RobRegish** » Fri May 24, 2013 7:54 am

Very nice Beefer, keep up the GREAT work!

beefcake66 · Post by **beefcake66** » Tue Jul 02, 2013 7:48 am

The power rack is half way to being set up again...
I built stairs on my own, I'd say they're 80% complete and not entirely safe yet but I can get back into the basement once more...

I'm going away to Toronto in a few days and I'm hoping to start lifting as soon as I get back... Life is toooo busy for me.

Any suggestions on where to start in regards to a lifting program? I'm basically fully newb status again.

-Knee is stuff pretty bad but the brace will keep it stable
-Seeing a physiotherapist about my wrist who may actually be able to help realign my wrist and get my thumb back to health
-No football playing this summer, planning to do it next summer at 100%+ as opposed to the weakbeef I am now

Exercises I plan to incorporate:
Squats with Brace on
One-Legged Step-Ups
Glute Bridges

Shoulder Press
EzBar Pullovers
Bentover Rows
Pullups

beefcake66 · Post by **beefcake66** » Tue Jul 09, 2013 8:41 am

Stairs still aren't finished but the power rack has been moved to a functional area *yessss*

WEIGHT: UNDER 140lbs! YESSSSSSsssssss

I've been trying to cut back on my diet pepsi intake. That's rather difficult considering it's the one thing I let myself have as much of as I want... and I love it lol.

It's a half day at work today and I have a friend coming over to help me clean the basement so the gym will be completely use-able!!

beefcake66 · Post by **beefcake66** » Fri Jul 12, 2013 6:48 am

Regular Diet:

Protein Smoothie
(1c Berries, 1c Almond/Soy Milk, 1sc Isolate Protein, 1/2sc Berry Pre-Workout, Stevia)
Crispbread Sandwich
(Rye crispbreads, BBQ sauce, turkey/chicken meat)
Tomato Soup with Crispbread
(Can tomato soup, 4-6pcs crispbread)
Flatbread Pizza
(Whole Wheat flatbread, partskim cheese, turkey pepperoni, pizza sauce)
Fried Tofu with random sauces
Pulled Pork Wraps
(Flatbread, pork, avocado, sauce, sometimes lettuce)
Chicken Fried Quinoa
(Quinoa, Fried chicken chunks, carrots)

beefcake66 · Post by **beefcake66** » Mon Jul 22, 2013 7:11 am

Day 1!
Monday July 22nd 2013
Morning Weight: 140lbs

Lifting (~6pm):
Bill Starr 5x5 Template

Workout A
Squat - 45x5; 50x5; 55x5; 60x5; 60x5
Bench Press - 45x5; 50x5; 55x5; 60x5; 60x5
Bentover Row - 45x5; 50x5; 55x5; 60x5; 60x5

Day 4
THURSDAY July 25th 2013
--Missed a day due to super-late bus ride home

Workout B
Deadlift 65x5; 70x5; 75x5; 80x5; 85x5;
Military Press 25x5; 25x5; 30x5; 30x5; 30x5;
Pullups (1/2)- BWx1N; BWx1N;

Day 5
Workout A - Friday July 26th (Day 5)
Squat - 50x5; 55x5; 60x5; 60x5; 65x5;
Bench Press - 50x5; 55x5; 60x5; 60x5; 65x5;
Bentover Row - 50x5; 55x5; 60x5; 60x5; 65x5;

beefcake66 · Post by **beefcake66** » Mon Jul 22, 2013 8:32 am

I may consider acquiring some HMB and more Burn It Up! because of this article: https://ergo-log.com/9-kg-more-lean-body ... combo.html

Plus creatine... Hmm.. options options!

First 4 weeks will be mostly supplement free, then I will start adding things.

I have 2, 16-week blocks available before next football season. First is Bill Starr 5x5 to get my strength back up, and the next will be planned closer to the time but I'm thinking it might be a real Blueprint run! I'm kind of in the zone again now so as long as I maintain my momentum, things will just fall into place nicely.

Notes:
3g Metabolic Technologies HMB Free Acid
400mg TSI's Peak ATP
20g creatine/day for first week, 2 weeks 10g creatine/day (3 week total)

Potential Timeline:
5x5 Strength Rebuilding: July 22 to October 2nd (12wk)
Mass Building: October 4th - November 10th (5wks)
Week Off: November 11th to 17th (1wk)
Famine: November 18th to 22nd (<1wk)
Feast: November 23rd to February 14th (~12wk)
Cruise: February 15th onwards!

RobRegish · Post by **RobRegish** » Tue Jul 23, 2013 8:05 am

Go Beefer!

beefcake66 · Post by **beefcake66** » Fri Jul 26, 2013 7:09 am

Starting out again so light is kinda crappy but it feels good to be moving any weights at all

85lb deadlift feels as difficult as a 155lb used to feel to me though

beefcake66 · Post by **beefcake66** » Mon Jul 29, 2013 7:02 am

Weekend - Days 6 & 7
Walked about 4-6km Saturday because I was in the Halifax Gay Pride Parade with my football team. It was lots of fun!

No lifting, that was the only cardio really, and diet was not terrible but not the best. Still on track. Lifting resumes DAY 8!

beefcake66 · Post by **beefcake66** » Tue Jul 30, 2013 7:32 am

Potential Timeline #2

5x5 Strength Rebuilding: July 22 to October 2nd (12wk)

Then: No supplements BP Run
Then: Supplemented BP Run

beefcake66 · Post by **beefcake66** » Wed Jan 08, 2014 8:21 am

I thought I posted here the other day?

My bad??

..... No BP runs for a bit. Back on track training though. Preparing for an early football season! Begins mid February this year. Getting ready for it.

RobRegish · Post by **RobRegish** » Sat Jan 18, 2014 2:31 pm

Hang in there Beefer.

Most of success in life, can be attributed to just showing up!