Michael Thomas’ BodyBlog

I have got to give my current group of clients some major credit.  My current group of clients have collectively lost well over 200 lbs.  I am so very pleased with their progress.  Many of them have had perfect attendance for at least 6 months.  My clients wouldn’t have gotten these results without an unwavering commitment.  Thanks so much for your effort guys.

Peace,

MT

I can’t emphasize enough just how great these workouts are going.  All the elements are present.  Elements like approriate volume, intensity, progression, diversity, recovery, load selection, orthopedic recovery, and on and on.  I have been using this method of training with many of my advanced clients and they are loving it.  I know I have gained some lean body mass the last 6 weeks.  Which is incredible considering I have been training for 20 years.

MT

Just got back from my appointment yesterday.  Awesome news, just awesome.  My femur has completely incorporated to the graft.  In fact you can’t see where the graft was.  The doctor says the knee is good to go.  I am free to do anything that the knee will allow.  I am so thankful I had the procedure done.  I can’t be more thankful for my great doctor Dr. Matava.

MT

Doggone I got up late this morning.  I still have time to get to the gym and then hit the road for a 3 hour drive to my knee checkup.  Wish me luck this is a big appointment at this point we will know just how well the donor graft is taking to my bone.

Gotta go Train,

MT

As I look around I can’t help but know that if we could get everyone in America to eat clean and exercise we could change peoples lives.  Let me define what I mean by eating clean and exercise.  Clean eating to me would be a diet of 5-6 small meals in which each meal would consist of a portion of low sat fat protein and natural carbohydrates.  Fruits and Vegetables would need to be present.  Each individual would get just one meal per week that they could eat what they want.  No more than that one meal.  Exercise would consist of 3 days per week of strength training at 30 minutes of high intensity stuff.  No standing around between sets and scratching yourself lol.  3 days per week of cardio at 20 minutes fairly high intensity.  Pretty simple really.  Less than 3 hours total of exercise per week and a great game plan nutritionally could totally transform bodies and lives.

Just something to think about.  Most of you on this site are fitness fanatics.  Take some time to encourage someone who is struggling.  You never know you may find a good training partner and friend.

Peace,

Michael

Shoot me a message at twitter click below

https://twitter.com/michael__thomas

http://www.youtube.com/watch?v=5zhtnfp-2MQ

Well after 2 weeks of good diet compliance I decided I would eat out today.  Again, we went to Old Chicago Pizza.  Their pizza was incredible.  Of course, I am not that picky.  I enjoy eating food like this once in a while.  However, I sure wouldn’t want to do it very often.  If I did that I wouldn’t enjoy it as much.

My goals for the next few months are to limit eat out days to 1 time every 2 weeks.  The rest of the time nutrition will be close to what I posted for my offseason plan.

If you all live in the Springfield area I will be having a training seminar on November 4 at 6:30 pm at The River Fitness Center.  Admission is free and I will be giving away some free stuff as well.  We have seating for at least 100 people.   Shoot me an email to get directions.

Have a Great Day,

Michael

Got up early this morning and ready to do some leg work.

Right leg leg presses 10 min zone

Left Leg Split squats  10 min zone.  I switched this exercise from last week.  Last week I did reverse lunges and this week I went to the split squat because I feel it would be less strain on the knee.  This was a very wise choice I felt no discomfort.  I wish I could do Split squats with the right leg in front which is my strong leg.  In that position it hurts the left knee being behind me.  When the rectus femoris is stretched in that position it pushes the patella right into the graft site.

Standing Calves  5 min zone 1 legged

Seated Calves 4 min zone

Back Extensions 5 min zone

A Great Workout.  Good muscle stimulation with no pain or very little.  After this workout I always Ice my repaired knee all morning long.  Inflammation really causes discomfort and slows the healing of the bone and cartilage.

Workouts are going really great.  I think this has been a very productive training cycle thus far.  I am in week 5 and will probably take a week off after 8 weeks of training.

Knee Update:

Monday I go back to St Louis for a checkup.  I assume this is the biggest checkup to date.  We are 7 months out and at this point we will know how well the graft is fusing.  We will take x rays.  I know all is well but it will be nice to have that behind me.

Thanks for reading my journey,

Michael

I find the concept of discipline very interesting.  Many times my clients say,"But Mike you are so disciplined."  After the conversation I often think about the fact that I am not always so disciplined.  How I too struggle with eating consistently every 2-3 hours.  Or how I struggle during the holidays with staying away from the excess sweets.  To me discipline is always changing.  I don’t think you ever arrive at being disciplined.  Discipline is something you have to battle up every day.  Have a game plan to win that battle.  Peace MT