Smalls Road To Recovery

[Small]

Smalls Road To Recovery

I've decided to start a journal because I have got to keep myself honest-with my injury I've gotten lazy and fat not training properly nor eating very clean (cue abuse as you all told me to eat clean..)

N.B i have [tried] to tidy up my spelling and writing properly here for all you grammer ansys..don't get on my case if its abit shocking from time to time 8)

Well today I had physio appointment. Things are lookin promising. As you may/may not know I dislocated my shoulder in early Jan kayaking. It was an anterior dislocation, and in the worst possible state it can be done. Mine was also out of its socket for 5 hours so its a miracle that im 3 weeks ahead of 'normal' rehab progress.

Today Physio told me I could be looking at starting up my previous split by middle March if I keep progressing as I am, but of course not on the weights i was... :?

So this is a journal to jus make sure I keep eating good, and training until I can start up again, in hope of making the stage at nzfbb Nats this year.

Stats (as of tonight)

Weight: 60KGS [manual scales] / 62.2KGS (electronic scales :shock: )

Height: 163cms

BF: 20% + ?

I was 52.6KGs @ 12% bf onstage last year, so want to get down to about 57/58kgs, and then by that time should be back on split, and see if i can put the muscle back on wouldve wasted away during the limited exercise period, and then gain as much as I can before I start dieting in August for comps.

Feel free to comment/advice/question :grin:

[Big_J]

mm kfc :pfft: :pfft:

[Small]

Monday Feb 25th

Exercise:

AM: 50mins cardio [17mins run-then knee bunged out painfully! 33mins walking]

PM: 15mins bike level 6 (97cals)

20mins PHYSIO (going through upperbody exercises and weights)

Upperbody W.O

-rotatorcuff exercises (interior & exterior) 4kgs e/s 10, 8, 8, 7

-barbell bench press closegrip 12.5kgs 15 15 12 12

S/S wide grip 12.5kgs 15 12 12 10

-flat db press 7kgs 15 15 12 12 [7kg is a joke..compared with 17.5s i was doing before ]

-seated db curls 7kg 15 12 12 10

-seated db sh press 4kgs 12 12 10 10 [4kgs is also a joke.. ]

S/S db curls 4kgs 12 12 12 12

-seated row double 39kgs 12 12 12 12

-seated row single 18kgs 12 12 11 10

-lat raise 4kg 10 10 10 10

S/S fwd raise 4kg 12 10 10 10

..well i hate doing these crappy weights and ave exercises but i Have too, im not allowed to jump the gun. its pathetic but owel...

Diet

m1 8AM 1/2 cup oats 1 scoop pharmasports pp

m2 1055AM 80g chicken 1 red apple

m3 1PM 100g chicken, 150g salad, 1TB sweetchilli sauce, 1 yoplait dietlite yog

m4 330PM 1 (expired) proactive protien bar apricot yog

m5 620PM 150G chicken 300G brocolli,carrot,corgettes, 1TB satay sauce

m6 9PM 1 x JHC + 1 yoplait dietlite yog [to have]

about 1500cals, 130g protien

N.B: Brought and paid for PVL Maxx Whey Triple Choc off Punchsupps ($99.60) this A.M hopefully will arrive soon, only one serving left of pharamasports. will review it in my journal, hopefully its good

[Big_J]

PVL Maxx Whey Triple Choc off Punchsupps

mm cant wait to try it

hopefully will arrive soon

.

yes i hope so to :grin:

haha ima let al the kind people post now

[Luigi]

good on you for getting back into it, let me know how the protein tastes iv heard good things but yet to try it!

[Pseudonym]

Heh. Good plan on the diary. We'll keep you honest!

I'll be interested to hear your thoughts on the PVL Maxx Whey. I think there's already a topic started in the Review forum, so throw your review in there.

Oh, and thanks for the improved writing. It's so much nicer to read. :wink:

[poos_n_wees]

Glad to see this diary small! Hope your recovery goes the way you want it to

Stats (as of tonight)

Weight: 60KGS [manual scales] / 62.2KGS (electronic scales :shock: )

Height: 163cms

BF: 20% + ?

All scales are liars.. hate them all

[Pseudonym]

Clearly the manual scale is far more accurate.

[teamfatboy]

so its a miracle that im 3 weeks ahead of 'normal' rehab progress.

Stats (as of tonight)

Weight: 60KGS [manual scales] / 62.2KGS (electronic scales :shock: )

Height: 163cms

BF: 20% + ?

My Tanita lies like anything...except when it under-reads but that's not nearly often enough.

I don't think it's a miracle that you're ahead of schedule, tho...clearly you're committed, and persevering where the normal folk yuor doctor sees would use their injury as an excuse..well done!

Good luck, and keep posting!

[Small]

mm kfc

..o u jus shush u :pfft:

good on you for getting back into it, let me know how the protein tastes iv heard good things but yet to try it!

thanks , tried it today (it arrived today) its not reaaaaly sweet, quite chocolately, so if u dont like sweet pp then this is good 24g protien per serve and 3g carbs. my pharamsports i found sweet so would probably prefer during dieting but this ones all good now.makes like a protieny chocolately desert with oats. Yum!

Heh. Good plan on the diary. We'll keep you honest!

thanks pseu, u guys betah haha il do my best too. il review it later on when ive used it a while. first impressions all good. sorry my spellings slippin already

All scales are liars.. hate them all

ahh.. we must have the sayme scales :grin:

Good luck, and keep posting!

thanks 4 the encouragement TFB!! :grin:

[Small]

Tuesday Feb 26th

Exercise

PM: Legs WO

Leg ext 57lbs 12 12 12 12 +stretching

Legpress 120kgs 12 12 / 140kgs 10 9 / 145kgs 8

standing lunges w 7kg db 12 12 10 10

seated calve raisess 45kgs 12 12 10 7

lying leg curls 45lbs 8 8 8 8

S/S w roman dlifts 15kgs bb 12 10 10 10

leg ext 117lbs 10 10 8 8

N.B quick w.o because wanted to get home to go movies. didnt have pre wo meal so was low on energy and thus twas prety ave

Diet:

m1 750AM 1/2 cup oats 1 scoop pharmasports pp 70G lite peaches

m2 1055AM 80g chicken 1 red apple

m3 120PM 100g chicken, 200g carrots/corgettes, 1TB sweetchilli sauce, 1 yoplait dietlite yog

m4 450PM 1/2 cup oats 1 scoop maxxwhey pp

m5 7PM 1 slimsecrets snackattack protien bar (choc caramel) + 1L coke zero [at movies tryna keep it clean...]

about 1300cals, 100g protien

[Small]

Wednesday Feb 27th

Exercise:

PM

Upperbody Physio W.O

-barbell bench press closegrip 12.5kgs 10 10 12 10

S/S wide grip 12.5kgs 12 12 12 12

-flat db press 7kgs 15 15 12 12

S/S seated db sh press 4kgs 12 12 10 10

-rotatorcuff exercises (interior & exterior) 4kgs e/s 12, 12, 10, 8

S/S standing db curls 7kg 10 10 10 10

-seated row double 39kgs 12 12 12 12

S/S seated row single 18kgs 12 12 11 10

-lat raise 4kg 10 10 10 10

S/S fwd raise 4kg 10 10 10 10

53 mins cardio bike level 6 (301cals)

Diet:

9AM 1/2cup oats 1 scoop pp 70G blueberries

11AM 1 scoop pp pshake w water, 1 red apple

1PM (less than) 1/2 cup oats, 75G litepeaches, 1 scoop pp, 1 sprite zero

340PM 1 scoop pp w water (always water)

630PM 150g chicken, 300G carrots+corgettes 1TB satay sauce

9PM 1 JHC Or 1pshake or the like... [to have]

about 1400cals, 150G protien

[Small]

Thursday Feb 28th

Exercise:

AM: 50mins cardio (walk)

PM: Fitness run for netball tonite-about 30mins running

no gym, culda crammed it in but thought wats the point got study and homework tado..

Diet:

8AM: 1/2 cup oats, 1 scoop pp

1110AM: 1 pshake, 1 red apple

110PM: 100g chicken, 200g carrots corgettes, springonion, 1TB satay sauce [& alot of black pepper...the dispenser broke all over my food this morning :x] 1.5L coke zero (this meal i struggled to eat, felt really full! b4 i finished)

420PM: 2 TB Sigrange PB + 20g blueberries

7:30PM (after netty fitness) pshake, or chicken or the like

9:30/10PM: pshake or JHC

about 1280cals, 125G Protien

[Small]

Thursday Feb 28th

Exercise:

AM: 40mins cardio (walk)

PM: 1hour cardio (bike level 6, 307cals) + 10mins tmill (Lvl 6.4, 60cals)

Diet:

8AM: 1/2 cup oats, 1 scoop pp 20g blueberries

11AM: 1 can tuna, 1 nectorine, 1 small apricot

110PM: 100g chicken, 200g carrots, corgettes, springonion, 1TB satay sauce

330PM 1 pshake

6PM 100G chicken 2 TB SR PB

12PM: 1 JHC

about 1260cals, 130G protien

had a frikin crap day today, among other crud things that happen sum arse at school booted a soccer ball (albeit accidently) and it smashed directly on the front of my shoulder (like on the side delt), owned it so i went to nurse and put icepack on it for 20mins, went and saw physio after school he rekons its put me back 3-5days :evil:

on the "upside" he said it shows how much stonger it has gotten, because it didnt dislocated again, and that signifies my rotator cuff must be alot strong, and the ligaments stronger also.

so thats a minute postive drawn out of a major negative...ehh

[poos_n_wees]

Stupid soccer playing people.. :evil:

Looks like you're doing well with the diet !

[Small]

Looks like you're doing well with the diet !

haha...and now u'll see wat i ate yesterday

Saturday March 1st

Exercise: None

Diet:

11:45AM: 1/3 cup oats, 1 scoop pp, 1tspn SR PB

3:30PM: 1 Large bowl teriyaki chicken (about 200g rice, 150G chicken, grated cabbage + sum random dollop of mayo stuff) 3x600mls coke zeros

8:45PM: 1/3 cup white rice + 100g teriyaki chicken, 4Xpieces teriyaki chicken sushi w wasabi, ginger + 1 tspn soyasauce

about 1000?+cals, 90g protien

NB...didnt feel like eating this morning, then went out to mall at 3pmish and then for dinner everyone got takeaways (kfc, mc'ds, roastdinner..) this was an attempt to control myself

ok i woke up this morning wanting a cheat meal and all i have eaten so far it one cup of coffee with 3equals nd a stick of sugarfree gum... will see how today progresses :shifty:

[Small]

Sunday March 2nd

Exercise:

PM:

Upperbody WO

21mins cardio (bike lvl 6, 122cals)

Diet:

Cheat! @ slyvia amoungst heepsa walking round

1PM: 1x Chocolate Thickshake w icecream/cream Yum..sooo sweet (600cals)

2PM: 1/2 bag snickers pods (700cals)

3PM: 1xlarge McDs fries w ketchup & few bites hamburger (500cals)

7:45PM: 130G chicken, 1TB SR PB, 600mls cokezero

approx total: 1800cals (cheat) + 259cals = 2059cals, 40g protien 8)

weighed myself at gym tonight, because would usualy do it before mondays workout out but tomoro im goin on school camp for one night so wont be doing anything. i dont no how diet will go il take ppowder and tuna and chiken but dont no how itl go; weight: 60KGs (manual scales) 61.7kgs (electronic scales)

[Big_J]

1/2 bag snickers pods

i dont knw bout that!!! :pfft:

[Small]

i dont knw bout that!!!

1/2, 3/4 same difference..

Monday March 3rd

At skool frikn overnite camp @ ymca Camp Adiar.. fun.

AND stuff all decent food there, all white bread and processed s**t so brought my own cans of tuna and cooked chiken to eat at main meals

Exercise: Nil, apart from running round like a loon, and doin stupid aktivites [most of which i culdnt do becoz of shoulder :/]

Diet:

7:45AM 1/2 cup oats, 1 scoop pp

10:15AM 1xapricot yog muesli bar & 1x apricotyog cookie

1PM: 120g chicken, 22g eta pb

3:30PM: 1xcan tuna, 3x wedges of apple

7PM: 80g chicken (this weird as sorta fried oily crap they made), 1/3 of a kumara and a table spoon peas

10PM: (around a bonfire) 6xmarshmellows+2gummibears, 2xapricotyog bikkies, 1xanzac choc bikkie

:evil: ate cruddy

about 2000cals (becoz of biskits n sweetstuf), 110g protien

Tuesday 4th March

Yay! Home today!

Exercise:

PM: Upperbody WO

32mins cardio - bike (level 6, 201cals)

Diet:

730M: 120g chicken, 22g eta pb

10:30AM: 1 can tuna

1PM: 1 can tuna, 1 x long american salavolie sausage*** and dash of cheese, tomsauce and mustard

3:30PM: 1 x yoghurt

6:20PM: 1/3cup oats, 1 scoop pp

9ishPM: 1xJHC OR 1xpshake

about 1100cals, 122G protien

***=cant u tell im dark about the food there. i tried best to stay on diet, but 101 cals n the way of a can of trident tuna i brought at lunch wasnt goin to cut it, so forgoing the puffy bread roll i hada salavoie sausage. bigmistake, the processed catfood-esque sausage skrewed up ma tummy and i hadta sit up the front of the bus alone on the way home over a plastic bag, nearly chundering everiwhere o a nice 6times haha. yuck yuck yuck.

On the brighter side, saw physio today he thinks il be able to be doin medium-heavy weights (we'll see waht in hiz opinion that means) by next week, and we gota whole new workout shuffle next monday. hes not wurried with the little setback of last week, and i can start netty season proper with my team this year :grin: stoked.

o nd weighed myself tonight again: 61.6kgs (electronik)

...so after a week 600gs lost with 2 decent cheats haha

[2guns]

2gummibears

wow, satisfying!

[Pseudonym]

catfood-esque

:pfft:

[teamfatboy]

i can start netty season proper with my team this year :grin: stoked.

and weighed myself tonight again: 61.6kgs (electronik)

...so after a week 600gs lost with 2 decent cheats haha

Great news about being able to pick up the netball again... I know where the calories you should have got from the snickers pods went, they turned up down here :oops: Either that, or my own cheat meal got the better of me! :shock:

Mind you, catfoodesque sausages are probably recommended if you're on the Meatybites diet!

[Small]

wow, satisfying!

..said the bride to be.. :pfft:

Pseudonym - they wer rotten haha yuck! o btw nice flashy new site, its different, but looks gud, gota get used to it, and 4 sum reason i was imagining it 2 b red

Great news about being able to pick up the netball again... I know where the calories you should have got from the snickers pods went, they turned up down here Either that, or my own cheat meal got the better of me!

Mind you, catfoodesque sausages are probably recommended if you're on the Meatybites diet!

yea im glad to be starting netty wit tha team because we mite be goin to aussie for a tournament (or 2) this year which will be sweet.

cheatmeals r a bugger, idk how i did 12 full weeks clean last year , nevermind...

Wednesday March 5th

Exercise:

PM: Leg Workout

nothing special, no pbs, except got to squatting in the smith machine (tried last week and absolutely couldnt do it) got about 3 sets of 10 at...15 kgs :oops: hahaha before my shoulder had had enough pressure

1hour cardio (bike, level 6, 340cals)

Diet:

840AM 1/2cup oats, 1 scoop pp, 65g lite peaches

11AM 1 pshake

115PM 1/2cup oats, 1 scoop pp 55g lite peaches

4PM 3-4 (idk) TB SR PB (omg :shock:)

715PM mochachocsickle protienshake (recipe below)

9PM idk if il hav this meal, ate too much pb really at afternoon tea..

about 1500cals, 122g protien

Mochachocsickle Protienshake recipe

tastes just like a Mochalite Frappachino from starbucks, yet gives you the calories from the desired areas:

Ingredients: (how i made it tonite)

50ml lite blue anchormilk

1x 34g scoop PVL Maxx Whey

1 tsp moccohna Coffee

3 equals

6-7 icecubes

Directions:

put icecubes in blender, boil jug of hot water, place protien powder over icecubes, then add milk, once jug boiled put about 3tablespoons in a seperate cup with the coffee and equal in it, mix together, pour over the ingredients already in blender. mix up, pour in cup, drink!

NB: add more pp or milk, depending on your protien/carb needs. And if u want it aktually icey make the coffee without hot water, it melts the icecubes..

155.2cals, 25.57protien, 7.5gcarbs, 2.57gfat

8)

[2guns]

..said the bride to be..

..... i dnt get it?

[Mike Zero]

Camp sounded fun. Hope you weren't trying to not draw attention to yourself or anything though