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  • #1

    Back to basics

    I've been away from here for a bit but now I've returned (obviously).

    I started at 464 in 08, dieted up and down to low 300's back up to 394 in October. In October I started having my first weight related health problems. My blood work all came back horrible. I thought perhaps it was a fluke but repeated tests showed the same. I decided to look in to gastric sleeve surgery. In February I had surgery weighing 380. Now I'm 289 and have managed to keep my strength. My numbers now from Texas police games, my most recent meet:
    Bench 335
    Squat 545
    Deadlift 675

    My plan now is to drop another 50 pounds and look in to maintenance phase. I may flirt with 220 but I've always thought 242's would suit me pretty well.

    I'll try to get back in to journaling and keeping this baby updated as well and checking up on you guys. Good to be back.


    Sent from Mark's Batphone
    …Time is so precious….and you need to ask yourself, what are you going to do today but more importantly, you need to ask yourself – how are you going to do it?
    Tags: None
  • #2
    Good to hear you're well
    #docswholift
    PGY-1 FM
    "No idea is above scrutiny and no people are beneath dignity." -Maajid Nawaz

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    • #3
      Thanks. Doing very well.

      Bench night
      Wife was working overtime so decided to head in with her to do some benching.

      Paused
      280x5x2

      CGBP
      200x5x2

      Incline
      211x5x2
      241x3. Stupid odd plates.

      Illegal wide
      175x5x2

      Triceps
      Pulldown 72.5x12x3
      Extensions 62.5x12x3

      Biceps
      Ez bar 50x10x2
      Barbell curls 75x6x2, 65x8,45x8

      Forearm curls
      45x20x2

      Db raises
      40x6x2

      I,y,t
      15's x6x2

      Tbar rows
      100x12x2

      Triangle bar chest pull
      100x12x2

      Dips
      6x2. Nurturing a pinched nerve in my chest, held the bottom stretch for a few seconds.

      Peck fly
      200x10x2

      Ran 12 flights of stairs
      15 minutes bike

      Bought a car today. Found a Suzuki forenza with 30,000 miles on it, bought it for the 14 year old. We'll drive it around to save gas while we look for a deal on either a jeep wrangler or Nissan altima to save gas instead of my v10 truck. Costco today, pretty excited to stock up on some protein and veggies.


      Sent from Mark's Batphone
      …Time is so precious….and you need to ask yourself, what are you going to do today but more importantly, you need to ask yourself – how are you going to do it?

      Comment

      • #4
        Doing some backlogging here. Have been crazy busy with work.

        Hammer Strength Shoulder Press
        2pps x 5 x 2
        3pps x 5 x 2

        DB Lat Raise
        40's x 10 x 2

        DB Front Raise
        40's x 10 x 2

        Wide Grip Bench
        175 x 5 x 2

        Triceps
        Pushdowns 82.5 x 10 x 3
        Extensions 82.5 x 10 x 3

        Dips
        6 x 2

        EZ Bar Curls
        45 x 6 x 2

        Rows
        2pps x 6 x 2



        2nd backlog
        Deadlift
        Work Sets
        515 x 5

        Stiff Leg DL
        315 x 8

        Wide Grip Pulldowns-Hammer Strength
        4pps x 6 x 4

        DB Rows
        110 x 10 x 2

        Chest Fly
        200 x 6 x 2

        Incline Chest Press
        2pps x 6 x 3

        3rd backlog
        Bench
        290 x 4 x 2
        305 x 2
        325 x 1

        Close Grip Bench
        225 x 5 x 2

        Incline
        230 x 5 x 2
        250 x 5 x 2

        Chest Fly
        195 x 8 x 2
        …Time is so precious….and you need to ask yourself, what are you going to do today but more importantly, you need to ask yourself – how are you going to do it?

        Comment

        • #5
          Last night had some issues with a woman, not my wife, which could possibly be the first issue and major issue, was pissed. Workout mood was shitty so decided to just run.

          20 minutes on the treadmill, didn't feel like doing anything else. Figured tonight I'll go in and bust my ass before work and try to work out some of these fucking issues in my head.
          …Time is so precious….and you need to ask yourself, what are you going to do today but more importantly, you need to ask yourself – how are you going to do it?

          Comment

          • #6
            Congrats on the weight loss how does the blood work look now?

            Great Deadlift!
            If it's not hard it's not worth doing...
            http://www.facebook.com/HyperforceStrength <--- Follow Hyperforce on Facebook

            2004 National Capital Classic - 2nd Middleweight
            2001 Ottawa Championships - 4th Middleweight
            2000 Ottawa Championships - 12th Middleweight

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            • #7
              Bloodwork is really good. Went over my numbers a few weeks ago and everything had improved greatly. All back in to normal ranges.

              Sent from Mark's Batphone
              …Time is so precious….and you need to ask yourself, what are you going to do today but more importantly, you need to ask yourself – how are you going to do it?

              Comment

              • #8
                Did a pretty stupid workout today. I got caught up in the emotions and crap and just spent way too much time in the gym. Sore as hell right now, but I guess it'll be worth it in the end eh? Was a solid session none the less.

                Squats
                Warm Ups
                Work
                375 x 2
                405 x 2

                Sissy Hack Squats
                135 x 5 x 2

                Leg Ext
                200 x 6 x 2, 175 x 6, 150 x 5, 100 x 5

                Leg curl
                175 x 8, 210 x 6, 175 x 6, 150 x 8, 115 x 8, 80 x 10, 40 x 20

                Shoulder Press-HS
                3pps x 15

                Chest Press-HS
                2pps x 12

                T Bar
                3 plates x 10 x 2

                Rows
                3pps x 8 x 3

                Chest Fly
                205 x 12, 225 x 8, 250 x 6, 170 stretch

                Dips 8 x 2

                Tri Pulldowns + Extensions
                82.5 x 10 x 3

                Triangle Bar Pull Downs
                100 x 20 x 2

                Lat Raises
                35's x 6 x 2

                Front Raise
                40 x 10
                50 x 6

                JM Press
                65 x 6 x 2

                Skull Crushers
                75 x 8 x 2
                …Time is so precious….and you need to ask yourself, what are you going to do today but more importantly, you need to ask yourself – how are you going to do it?

                Comment

                • #9
                  Great job, health is number one, you only get one life.

                  Comment

                  • #10
                    Weight this morning after elongated carb days, 286.4. I'm shooting for 282 by Friday. We'll see. I have a civil service test and physical agility test Friday morning, I've already run the course before with no issues, it includes a 6ft wall, 4 ft wall, balance beam, trigger pull and dummy drag. This will be for promotion inside the department I currently work for, all should go well.

                    Past few days have been cardio heavy. My right pec has been sore and had some redness streaking through it, has been better the past dew days, ill continue to baby it until after Friday.

                    Sent from my HTC PH39100 using Tapatalk 4 Beta
                    …Time is so precious….and you need to ask yourself, what are you going to do today but more importantly, you need to ask yourself – how are you going to do it?

                    Comment

                    • #11
                      284.4 this morning. Still feeling full, no depletion.

                      Last night's workout.
                      Cross body hammer curls
                      3sets 10 reps. 40's, 35's, 30's

                      Ez bar curl
                      3 sets 10 reps. 75lbs

                      Triceps pushdowns w/3 sec descent
                      52.5 x 4 x 12

                      Bench dips
                      1 45lb plate in lap x 14
                      2 45lb plate in lap x 12
                      3 45lb plate in lap x 10

                      Incline ez bar extensions
                      75 x 3 x 15



                      Sent from my HTC PH39100 using Tapatalk 4 Beta
                      …Time is so precious….and you need to ask yourself, what are you going to do today but more importantly, you need to ask yourself – how are you going to do it?

                      Comment

                      • #12
                        Had the written and physical agility test Friday. Placed 3rd on written and passed the pt with ease. Wednesday polygraph and oral board. Should be fun.

                        Will be doing some benching tonight. Getting back on a regular lifting schedule.



                        Sent from my SAMSUNG-SGH-I337 using Tapatalk 4 Beta
                        …Time is so precious….and you need to ask yourself, what are you going to do today but more importantly, you need to ask yourself – how are you going to do it?

                        Comment

                        • #13
                          Originally posted by mark! View Post
                          Deadlift 675
                          I hate you.
                          Ph.D., Theoretical Physics '16
                          kind of a douche

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