caseymoe’s BodyBlog

Another food workout.  Once again, my lifts have definitely gone done.  I really felt it in my deadlift.  My squats weren’t too bad. I purposely went down a lot in weight so that I could concentrate on my form.  The guy I was sharing the rack with made me feel kind’ve bad when he threw on an extra 90 pounds.  I felt a little better when he talked about how low I was going.  I watched him on the next set and the guy was barely squatting.  He may have the upperhand now but I know in the long run I will be better off.

A. Back squat

Sets: 3

Reps: 7-8 with your 5RM in extended fashion described above

Tempo: Control the eccentric or lowering phase (2-3 seconds) and try to be explosive during the concentric (lifting) portion.

Rest intervals: 2-3 minutes

B. Conventional deadlift

Sets: 2

Reps: 7-8 with your 5RM in extended fashion

Tempo: Same as above — controlled eccentric, explosive concentric

Rest intervals: 2-3 minutes

C. Sumo deadlift

Sets: 2

Reps: 7-8 with your 5RM in extended fashion

Tempo: controlled eccentric, explosive concentric

Rest intervals: 2-3 minutes

D. Leg curl

Sets: 3

Reps: 7-8 with your 5RM in extended fashion

Tempo: controlled eccentric, explosive concentric

Rest intervals: 2-3 minutes

Tomm the

Yesterday was my first real workout.  It felt a lot better than when I was messing around last week.  I definitely feel weaker than before my lay off but I don’t think I am back to the beginning. 

A. Bench press

Sets: 3

Reps: 7-8 with your 5RM in extended fashion

Tempo: controlled eccentric, explosive concentric

Rest intervals: 2-3 minutes

B. Bentover barbell row

Sets: 3

Reps: 7-8 with your 5RM in extended fashion

Tempo: controlled eccentric, explosive concentric

Rest intervals: 2-3 minutes

C. Barbell shoulder press

Sets: 2

Reps: 7-8 with your 5RM in extended fashion

Tempo: controlled eccentric, explosive concentric

Rest intervals: 2-3 minutes

D. Close-grip lat pulldown with parallel handle

Sets: 2

Reps: 7-8 with your 5RM in extended fashion

Tempo: controlled eccentric, explosive concentric

Rest intervals: 2-3 minutes

E. Weighted dips

Set: 1

Reps: 7-8 with your 5RM in extended fashion

Tempo: controlled eccentric, explosive concentric

It all starts Monday.   I have been feeling like ass since I had to quit lifting several weeks ago.  I have been cleared to go back and I have my food plan ready to go.  I am going to try Thib’s Easy-Hard Gainer Plan for the next 8 weeks.  It looks liek it will provide a good base.  I want to get back to at least where I was two months ago (158) before I had to stop lifting.  After that I want to get to about 165 by my birthday in Nov.  I might also being going on a cruise in Nov so I have to get into "no shirt" shape.  I am crazy motivated and my new work hours leave me plenty of energy to concentrate on getting my body straight.  I look like crap so I won’t post before pictures but I promise I will have some new progress pics in about a month so you can see where I am at.

Today was my first day bck after a long lay off after surgery.  It was horrible.  Granted I was a little dehydarated but thats no excuse.  I should’ve stuck to my nutritional plan better.  I’m back down to my starting weight of 145 and feeling weak as ever.  I really starting hitting it hard Monday so hopefully it get better.  Wish me luck…

Like many of you, I like to eat dead animals.  Steak is my favorite, I like it medium rare.  When I lift I have an excuse to pretty much eat as much meat as I want.  Muscle needs protein, right?

 But today I had a shock.  For the first time I tried a garden burger.  I was really skeptical.  The box had all of this corny feel good crap on it.  I figured it would taste like ass.  However, with the first bite I was surprised.  They are actually pretty damn good.  Don’t get me wrong, they taste nothing like the real thing, but they can make a nice change when you need to break of the monotany.