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Astros 2009 comeback log

Astro95 said:
Injured my back today, lord knows how. Doing incline machine presses, go to change weights and felt sort of like grinding feeling around spine area almost like when you grind your teeth, but in lower back, I was like wtf with no pain. Then moving afterwards my back is fucked. Hoping it goes away quickly, but at work now and not really time to rest so who knows. Reminds me of a back injury I had back when I was 22 roughnecking on a drilling rig and what pretty much retired me from the floors. That took a looong time to recover from. Very similar feeling. Hurts sitting down, walking, bending over. We’ll see what happens.
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You and me are twinning right now. Got my initial injury when I was a young man crushing rocks lol. Heal up proper man, get that extra mobility work however you can.
 
Tresto said:
You and me are twinning right now. Got my initial injury when I was a young man crushing rocks lol. Heal up proper man, get that extra mobility work however you can.
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Man this one sucks, it fucked me for a long time back in the day. Got my coworker carrying my slack tonight with the heavy lifting and stuff I can barely walk or stand straight. I’ll most likely end up getting pulled from the job, I got a cool boss luckily.
 
Feeling better, but still jacked up. No work or training untill it improves and I regain mobility. I have a vacation scheduled for the end of the month so definitely don’t want to remain jacked up. Also training seems impossible aside from very light junk volume so why bother. May do cardio if not macros will be adjusted. Upside of this is recovery and sleep, so I’ll stay positive. Hopefully a matter of days.
 
Check ins today, waiting to hear back from coach. Injury still lingering, definitely much better and way more mobility, but definitely still an issue. Hoping I can train tomorrow, but who knows. 3rd day with no training or cardio. Will hit some cardio later today this how we looking @189.3

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Astro95 said:
Current diet: 225P 265C 55F
Macros consumed: 225P 263C 44F

This is what I eat every day until macros change.

PWO meal
• 84g corn flakes
• 1 scoop fruity pebbles whey iso

Post workout meal
• 200g 93/7 lean ground turkey
• 150g jasmine rice

Meal 3
• 140g chicken breast
• 150g jasmine rice

Meal 4
• 118g chicken breast
• 150g jasmine rice

Meal 5
• 118g chicken breast
• 150g jasmine rice

Meal 6
• 2 Apple cinnamon rice cakes
•13g of peanut butter
• 1 scoop fruity pebbles whey iso
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Your diet looks like you raided my lunch box this week. i save the pb or cashew butter for a rare treat and recently been slamming back fish to break up the chicken breast, though I think I could honestly eat chicken breast forever. Especially tenderloins.
 
nightwing said:
Your diet looks like you raided my lunch box this week. i save the pb or cashew butter for a rare treat and recently been slamming back fish to break up the chicken breast, though I think I could honestly eat chicken breast forever. Especially tenderloins.
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Team can’t cook for the W 😂😂 if it wasn’t for the invention of the air fryer I’d probably be dead lol jokes aside I’ve always kept it simple because it’s easier. I’m all about easy to cook, easy to eat. Never had tenderloins.
 
Hit a slow 2.4mph 30 minute walk to get some movement in. Coach cleared me to hit some light pull and legs if I felt it was possible. Glad I did it to regain further mobility, been pretty much bed ridden while at home, no sitting other than to eat, so don’t want to stiffen up. Single arm pulldowns 2 sets, unilateral seated chest supported rows 3 sets, seated leg curls 50lbs 40reps 1 set, leg extensions multiple pump sets, unilateral hip press multiple sets. Felt pretty good. Tomorrow is Push day will be trying to get a real workout in.

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11/17 Push - Bw 188.2 - sleep 8 - Cardio later


Panatta lateral raise 12-12

Wu 22x12
Wu 33x12
1 77x12
2 88x12
3 88x9 - 0RIR

Incline smith - 10-12

Wu 40x10
1 70x12
2 90x12
3 140x8 - 0RIR
Ds 90x11 - 0RIR

Panatta flat bench press - 10-12

70x12
90x12
110x7 - 0RIR
D.S. 90x8 - 0RIR

Cable fly - 12-15

15x15
20x10
25x8.5 - 0RIR
D.S. 15x11 - 0RIR

Weighted machine dips - 10-12

140x12
160x12
175x7
D.S. 120x12

Ez bar upright rows - 10-12

(Didn’t log because it was very light to not put strain in my back some pretty much junk volume)

Seated db laterals - 12-15

4 sets went more for volume didn’t log

Cable overhead tricep extensions - 12-15

30x15
35x15
40x9 - 0RIR
 
Happy to see your back lifting two days in a row ! Hopefully the injury is getting better
 
Glad to see you getting some reps and work in bro. I know mentally it’s gotta feel get to be outta bed and the house.
 
11/18 Pull - bw 188.9 - sleep 8 - cardio 45

Great pull session. Surprisingly back held up on all movements, but lat pulldowns which was +5 lbs from last session. Lowered the weight a bit, no issues. Missed cardio yesterday so hit 45minutes today. Also, took the fam out to eat and movies yesterday and diet got wrecked. 1st day cheating on the diet. Hard to get anything macro friendly at the movie theater and sit there for 2 hours starving.. one thing led to another… not proud of the cheat, but being transparent. Today’s macros are on point as far as carbs and protein, fats a little low. Will continue this way with fats closer to goal through the rest of the week.

Ez bar cable pull overs - 10-12

Wu 20x10
35x12
45x12
60x11.5 - 0RIR

Single arm pull downs - 10-12

100x12
105x12 - 1/0 RIR
105x11 (L) x9 (R)

Seated chest sup row - 10-12

120x12
140x12
160x7 - 0RIR

Tbar chest sup row - 10-12

70x12 - 2RIR
90x6.5 - 0RIR
70x9.5 - 0RIR

Matrix lat pulldown - 12-15

150x8.5 - (Had back discomfort. I didn’t push further after nearing failure at this point to not get hurt)
130x11.5 - 0RIR

Panatta rotary cuff - 12-15

(Did my usual sets didn’t feel great as usual so got stuck playing with seat height as well as different angles, lost track of reps to log… will tweak next session or scratch it.)

Dual cable bicep curls - 12-15

Wu 12.5x15
17.5x15
22.5x15
27.55x8 - 0RIR

Ez bar cable curls - 12-15

30x15
35x15
40x8 - 0RIR

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Astro95 said:
Great pull session. Surprisingly back held up on all movements, but lat pulldowns which was +5 lbs from last session. Lowered the weight a bit, no issues. Missed cardio yesterday so hit 45minutes today. Also, took the fam out to eat and movies yesterday and diet got wrecked. 1st day cheating on the diet. Hard to get anything macro friendly at the movie theater and sit there for 2 hours starving.. one thing led to another… not proud of the cheat, but being transparent. Today’s macros are on point as far as carbs and protein, fats a little low. Will continue this way with fats closer to goal through the rest of the week.
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Just a slight set back homie. Never beat yourself up over something like this. It happened, it's done and back on track. Just don't compensate to make up for it tweaking anything the rest of the week. The body doesn't work like that. Schedule goes as usual.

Glad the injury is coming along.

185lbs is on the horizon. Let's go!!!
 
11/19 Legs A - BW 188.5 - sleep 5 - cardio N/A

Good quad focused leg session. Was stronger than I usually am, probably due to the extended rest I got from the back injury. Lying leg curls were trash, only have 2 machines at the gym and had to use the 💩 one. When looking at weight and reps if it differs substantially it’s dependent on which one I’m using. Aside from that everything was great, skipped calves to have time to meal prep and get work clothes ready as I’m back at work on dayshift starting today. We’re cutting, but when we get to a growth phase I really want to bring the hamstrings up definitely lagging compared to the quads. That is all, no cardio today.

Adductors - 12-15

Wu 40x12
Wu 50x10
125x13 - 0RIR
130x5 - 0RIR

Lying leg curls - 12-15

Wu - 50x15
80x15
100x7 - 0RIR

Cyber Leg extensions - 12-15

Wu 30x12
90x15
110x15
130x13 - 0RIR

Panatta super vertical press - 10-12 (was supposed to be 10-15 reps)

Wu 0x15
Wu 20x12
50x12
70x12
90x12 - 0RIR

Hacks - 10-15

70x15
90x15
140x10 - 0RIR

Unilateral hip press 2 sets 12-15

90x15
90x15 - 0RIR

Calves N/A
 
11/20 - Push BW 187.6 - sleep 6 - Cardio later today

Hit a push session this morning, didn’t log lifts to save time have to be at work soon. I know where my lifts are from previous logs and also have a general idea depending how weight feels on the first set, so everything was near failure with top sets to failure. Feeling great on the triceps work, feel like it’s finally going somewhere which is cool. Always did a million sets and variations of push downs and that lead me nowhere as far as growth. Over head tricep work definitely working much better for me. Eating my post meal, 200g 93/7 ground turkey and 2 cups of 1 minute Jasmine rice. Will meal prep and head to work. Cardio once I’m back home at my places gym. Go get you some fellas 😎
 
11/21 - Pull - BW 188.2 - Sleep 3 - Cardio later today

Good pull day, miscalculated my bed time, so only 3 hours of sleep. Very good session, some movements continue to feel better. Happy with the way body comp is coming along, wore a pullover and a tank top. I used to wear something on top then reveal the sick pump in a tank mid workout, haven’t done that in a while as there wasn’t much to see anymore 🥹 did it today and even though it was a pull day, I really liked the definition that’s coming along, capped defined delts, rear delts coming back, triceps and obviously nice bicep pump. Back is coming along great too. Can’t wait to see how we look as we lean out further and more detail vascularity starts coming in. Will hit cardio after work, attached photos of my cardio from last night. At this point it takes a lot to get my hr up, been using the bike at a 7 or so resistance level, but legs are very sore from Tuesdays leg day and could only do 15 minutes and not very intense. I got legs tomorrow and need them to recover. Hopped on the threadmill for the remaining 15 min. Also forgot to log food for the entire day yesterday on my fitness pal, luckily I’m eating the same thing daily, so I know what was consumed.

Cable pull overs - 10-12

Wu 25x10
35x12
50x12
60x10 - 0RIR

Chest sup tbar row - 10-12

Wu 45x8
70x12 - 2/3RIR
80x11 - 0RIR
90x7 - 0RIR

Single arm pull downs - 10-12

85x12
100x12
115x10.5 - 0RIR

Seated chest sup row - 10-12

100x12
140x12
160x9.5 - 0RIR

Matrix lat pulldown - 12-15

150x9.5 - 0RIR
140x9.5 - 0RIR

Panatta rotary cuff - 12-15
Didn’t log sets, but felt great again. Keeping it in.

Dual bicep curls - 12-15

17.5x15
22.5x15
27.5x11

Straight bar cable curls - 12-15
Didn’t log sets.

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11/22 - Fasted Bw 187.3 (if memory serves me right) turns out I didn’t write it down 🤦‍♂️ but pretty dang sure. Interesting thing last night a bit unfortunate I seem to be a magnet of injuries at the moment which is quite annoying. Didn’t really get injured, but I seemed to either over stretch or slightly pull… seems more just over stretching sort of the ligaments behind my right knee during sex 🤣🤣 leg was just extremely sore when I went to bed popped some ibuprofen 600mg as I got hamstring focused leg day today of all days. Got up at 1am to hit my training before work and it was still sore, so opted for some extra sleep and training after work which I hate due to how busy the gym is around that 6-7pm window.

Check ins are tomorrow and even though this was sort of a stalled week weight loss wise it was mostly due to my back injury, and diet not being 100% during that time.. I believe current macros are on point for further weight loss, just need to let the consistency part of it do its thing. Regardless, weight seems to continue in a downward trend, but we’ll see what coach says.

Have been pretty inconsistent with my fiber intake. So that’s something that will change starting tomorrow. Depending on if macros get adjusted or not, I’ll re design my diet lowering carbs from rice allowing room for carbs from greens supplement and Metamucil to fit in without overshooting macros.

Yesterdays cardio, did 3 or so minutes on the bike (threadmill was being used) then when it became free I switched. Legs are sore and the bike makes them even more sore and I need recovery for leg day. I’ll update today’s training after work.

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Astro95 said:
Have been pretty inconsistent with my fiber intake. So that’s something that will change starting tomorrow. Depending on if macros get adjusted or not, I’ll re design my diet lowering carbs from rice allowing room for carbs from greens supplement and Metamucil to fit in without overshooting macros.
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I tend to miss my fiber target too. I really gotta work on it. I didnt realize all those greens supplements had high fiber. Im gonna check a few out. sounds like a good way to get it in.
 
Your average weight is still down about a pound from last week, all things considered chalk this up to a win brother. Get back on the horse, grab your sword and get ready to slay some peasants this week.
 
TommyJam said:
I tend to miss my fiber target too. I really gotta work on it. I didnt realize all those greens supplements had high fiber. Im gonna check a few out. sounds like a good way to get it in.
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They do not. At least the ones I have and I have 2 offer very low fiber, but very high micronutrients as well as gut health digestive enzymes which is what I really want from it as I don’t eat veggies. The Metamucil is where the fiber comes from. Now if anyone knows of a sup that has both then that’ll be great.
 

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