From the Ashes: Training and Diet

[future]

The day isnt over. I just post as I go.

[El_Animal]

Good luck Future. I look forward to following your journal.

[future]

Chest, triceps, cardio

1. Nautilus Pec Fly
50x10
100x10
150x10x10

2. Naut Incline Press **Wasnt too bad for pain**
50x10
100x10
150x10
200x10
250x10
Stack x10

3. Tricep Pushdowns
100x15
195x10
220x7
220x5
220x3
170x18

4. Cable Kickbacks
25x25
30x20

Cardio: 18 min Elliptical

[future]

Diet

Meal 1: PWO shake 55 grams of multiblend, 20 grams of whey concentrate, CEE, creatine
Meal 2: 8 eggs, 3 pieces 8 grain bread, GOGT
Meal 3: Myoplex, 2 glass of water
Meal 4: 2 cups of rice, 16 oz ground turkey, Water
Meal 5: Protein complex 80 gr, 2 tblsp OO
Meal 6: GOGT, 20 gr multiblend protein

[skullsmasher]

damn, yer still strong as fuck. I really know how it feels about the depressed thing man. If I get any pains or get hurt when I lift, It effects me mentally, more than I would like, cause I try hard (most of the time) to do things right, so when that happens I feel like Im screwin up. You can do it man, you obviously know how to bust your ass and get the job done, ya just gotta have patience and put the time in now.

[irongirl]

Good luck with it future. From what I've seen of you, you seem to be very positive and have your priorities straight. You'll do great.

I suffer from clinical depression so I know what it's like in that respect. And I have been thru the injury/surgery thing too. It all gets better in time. Just have patience

And I bet you don't look anywhere as bad as you think you do. We are always hardest on ourselves. But you already know that

[irongirl]

Ok, I have decided to put this up for EVERYONE to see...and make fun of me.

I forgot to comment on this earlier. What are you NUTS?? You were obviously kidding....

[PTAaron]

Nice workout Shawn! You're coming back stronger than a lot of people will ever be after training for years!

[future]

Thanks all. My biggest hurdle is to NEVER let lifting get out of balance with my life.

[future]

Diet

Meal 1: 60 gr whey blend, 2 cups of plain coffee :triggerha

Meal 2: 1.5 cups of fat-free refried beans, 2 lean pockets (Turkey and brocoli), glass of water
Meal 3: 60 grams of multiblend, 2 tblsp OO
Meal 4: PWO 60 gr whey, CEE, 1 cup refried beans
Meal 5: 2 cups rice, 10 oz ground turkey, GOGT
Meal 6: same
Meal 7: 40 grams multiblend, 2 tblsp OO

[future]

CHECK THIS OUT

Skullsmasher was messing around and made this...

[skullsmasher]

what? I was serious damnit!

[PTAaron]

Thats great...

[future]

Nothing fancy...

1. Spider Dumb. Curls
20x20
30x10
45x8
45x6
40x5,6
35x5,6

2. Magnum One Arm PC
50x9
45x8
40x9

***Tried dumbell curls but it just hurts too much

4. Magnum Leg Ext
100x30
100x20

5. Smith Machine Squats
135x15x2

6. Magnum One Leg Press
50x10x3

Nothing for my legs was pushed hard at all. I just went really slow to burn the muscle. I didnt rest long at all.

[goes4ever]

with all them beans I would be sh*ting my pants