The Accountability Factor - JP Fitness Forums

tossedup · 12-27-2007, 05:15 PM

I was reading JP's post about him reaching his goal and it really inspired me to get off my ass and get serious about correcting my back and ankle issues that have been sidelining my progress for the last couple years. I would like to thank Lisa for the PM's she sent about correcting my back and ankle issues instead of just treating the symptoms. I am just sorry it has taken me so long to work on my weaknesses than trying to push through them until I get knocked out of commission. Starting tomorrow I will be completing TT for fat loss three times per week and on my off days I will be doing a mix of ankle mobility exercises, thoratic mobility exercises and some of the Magnificent Mobility exercises. I will attach the off day routine below if anybody would like to critique it for me. Do a search in the injury forum if you would like to know the specifics of my back and neck issues. Please help me keep myself accountable by checking in on my from time to time and rag on me if you see me slacking off. I will also be following Adams diet to the T as well. I will post my starting stats tomorrow before I start on my lifestyle change or should I say back to my old lifestyle. Wish me luck!!

Biskit · 12-27-2007, 07:24 PM

Glad you are taking the plunge. This forum offers so much in areas of motivation and really great advice from very qualified and dedicated people.

Best of luck to you. I'll keep an eye on your progress.

Deb

tossedup · 12-27-2007, 07:37 PM

Thanks Biskit!! I won't disappoint you or myself for that matter. Do you think that is to much recovery work on my off day?

Cynic · 12-27-2007, 07:44 PM

Also, get yourself a tennis ball and grind your calf muscles while doing the knees to wall stretches and mash your soles while your at it.

tossedup · 12-27-2007, 07:55 PM

Thanks for the tips cynic. I will do both for sure. Do you think that is too much recovery work for my off days?

Biskit · 12-27-2007, 08:16 PM

Quote:

Originally Posted by tossedup

Thanks Biskit!! I won't disappoint you or myself for that matter. Do you think that is to much recovery work on my off day?

No, I don't think so, but I am not an expert. From what you will be doing, it will benefit your previous and next days, IMHO.

Deb

tossedup · 12-27-2007, 08:59 PM

I will start off doing it all and I will adjust if needed. I did the thoratic spine work and foam rolled tonight to get started this evening. Thanks for stoping by!! I am fixing to call it a night and get some shut eye.

Cynic · 12-27-2007, 10:27 PM

Quote:

Originally Posted by tossedup

Thanks for the tips cynic. I will do both for sure. Do you think that is too much recovery work for my off days?

SMR and other soft tissue work? No. I did it daily and feel it was intrumental in helping me with my mobility for squats.

Thanks to Tony G and Lisa~.

tossedup · 12-28-2007, 06:36 AM

Cynic I will definitely do the foam roller. soft tissue work, mm, and ankle mobility drills. I was actually referring to the medicine ball pushups and the band pushups.

tossedup · 12-28-2007, 06:51 AM

Well I got up feeling great this morning and took my measurements. I am not sure how accurate the body fat reading is because I had to take it by myself with my calipers. My goals are to get back down to 200lbs, 10% bf, with a 32' waist. I have accomplished all of these things before (3 years ago) so I know I can get there again if I committ to this lifestyle like before!!

Weight 213.5
Body fat 16.8%
Chest 47 inches
Right thigh 26 inches
Right calf 15.90 inches

I am following Adams diet currently but might switch to the TNT diet with no carbs if my progress starts to stall or I become impatient. I will do my first TT for fat loss workout tonight and post back either tonight or in the morning. Off to the office for now.

Cynic · 12-28-2007, 07:21 AM

Quote:

Originally Posted by tossedup

Cynic I will definitely do the foam roller. soft tissue work, mm, and ankle mobility drills. I was actually referring to the medicine ball pushups and the band pushups.

Did Lisa write teh program or is it your design. If she wrote it, you should follow her advice.

Otherwise, bottom line, it depends on how much stress it puts on you. I've always guaged my readiness by how my body feels during warmups.

Example: I'm starting back up. I'm not actually doing break-in, more like break-in to the break-in. I started at 2x5, then to 2x8, now I'm at 2x11. However, my back muscles doing warm-ups for the deads but second set of warm-ups, my back wasn't feeling it. I know what DOMS feels like. This wasn't DOMS. This was a muscle that was seriously broken down. It wasn't pulled or torn, but it was stressed so far from the A workout, it needed more than 48 hours of recovery. I feel like an ass hat for losing motivation. I'll have to find a balance so I can keep it going.

Feel out your body, know how it should and should not feel.

BamaDave · 12-28-2007, 08:01 AM

Hey tossedup, good to see you back on the board!

tossedup · 12-28-2007, 10:59 AM

Thanks Cynic. I will let my body be the judge. Whats going on Dave? Still running around town I see.

bigDman · 12-28-2007, 11:52 AM

journal looks interesting ill be following

Good Luck

tossedup · 12-29-2007, 10:48 AM

Well I got home last night and my wife had other plans so I had my 14 month old little girl to watch after so my first workout got postponed untill this morning. I started off a little light on the weight for my first workout especailly on sumo squats since I haven't done them in a while. Felt great to kick it in gear again today.

TTFFL
Workout A
1a)High Step up's
45lb db's 3 sets of 6 reps
1b)Chinups
body weight 3x6
2a) Db Sumo Squats
3x8 55lb db
2b) DB Rows
3x8 45lb DB's
3a) Side Plank
3 sets 60sec hold
3b) Lunge Chop
3x8 10lb medcine ball

6 intervals on treadmill
10mph run for 30sec
1mph walk for 1min

I was pretty winded after the workout but man it felt good to get down there and break a sweat for the first time in a while. I can't wait until next workout!! I am fixing to go foam roll to keep my back from tighting up.

tossedup · 12-29-2007, 10:51 AM

I am going to take some pics in the morning to gage my progress. I have a Christmas party tonight at my father in laws so I know steak is on the menu and hopefully some green veggies. I will stay strong but might have some crown and diet sprite if it is offered to me.

tossedup · 12-30-2007, 05:35 AM

Well I did fairly well last night at the Christmas party. I drank a little more than my wife would have liked me to but oh well!! I stepped on the scale this morning just to make sure I didn't do to much damage and I was down to 211. Going good. I am fixing to get a massage then do my recovery work after my wife and kido wake up because it is 6:30 and my wife would kill me if I woke her up this early. I might shoot some hoops today or take my boxer for a walk.

Cynic · 12-30-2007, 05:40 AM

What do you intend to do for NY Eve? More of the same?

I actually had a sober Xmas weekend, but intend to have a drunken NY weekend.