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My poo poo got hosed up, I'm back now. Details below. I've only been back to the gym twice since I've started up again so my starting numbers are weak but should come back quickly. Current Stats: Age: 25 Height: 6'0 Weight: 190 Bench: Nope Squat: 135x5 Dead:185x5 Clean:135x3 Watts/kg: Low Current photos showing the sorry state of my legs.    GOALS AND WHAT I'M GOING TO BE DOING TO MY DUMB SELF By the end of June I just want to be near where I was four months ago or so: Weight: Sub 180 Squat: 255x1 Dead:355x1 Power Clean:185x1  goal:FT of 3.5W/KG by July 1 2013. (Tested via powertap) Assuming everything goes well with this, I will do what I can for racing at the end of summer and then hopefully be back in winter to get my Squat over 300 and Dead over 400. (will toxx those then) Planned schedule is something like: Week One: Sunday: Squats, light cleans, calves. Tuesday Deadlifts, light squats. Thursday: Heavy Squats. Will likely add in rows/shrugs here when it becomes an issue for deadlifting. Week Two: Sunday: Squats Tuesday: Deadlifts Wed:Bike ride in the AM, Chemo. Thu-Friday: Carrying the chemo bottle. Probably a bike trainer ride. There will be more bikes in there too, just need to figure out where. Which brings up the issues: i) No/minimal upper body stuff. I have a PICC in my arm right now so I'm supposed to minimize movement. Also it has been three months since my second surgery, so the incision in my abdomen is good, however I do have a temporary illiostomy. I tried a shoulder press and didn't like the way it felt. I am completely okay with becoming a T-rex again and it will only help my cycling. ii) Chemo. It is still early in the cycle right now. I am lucky to be experiencing minimal side effects so I have no idea what will happen. iii) My flexibility is shot. I need to keep up on foam rolling and stretching. Here's the poo poo that nobody wants to read Last fall/winter I finally got my rear end in gear and regularly lifted. Then spring came around and I figured I'd actually try my hand at racing bikes a little more seriously. Last winter - Obligatory post sauna picture. Censored but possibly NSFW Around this time I was 180-190lbs. Maxes were (approximate) Bench - 195x1 Squat - 255x3 Deadlift 355x1 Power Clean (this actually came in the new year) - 180   Only good photo I have of my legs. My racing season was going okay. Won a local crit, placed 4th in a cat4 stage race in Vancouver(thanks to coming in second on the TT), placed 4th in the pictured time trial (behind 3 professional triathletes  ) Around this time my FT was about 3.5W/kg and going up.Then one night I ended up pooping blood. Hit the ER, got a colonoscopy. Week later I was in surgery for removing a cancer. Biopsy went off, couple months later I went back in for a second surgery that laid me up for a while. No biking, no lifting, nothing for four months. Two weeks ago I started chemo, this is where I get lucky. I'm on my second cycle now, and luckily experiencing minimal to no side effects. My odds for recurrance are fairly low, chemo is treating me well, and now I'm healed and can do poo poo again. Progress: 
Gibbo fucked around with this message at Jan 21, 2013 around 05:32 |
| # ? Dec 13, 2012 20:05 |
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| # ? May 19, 2013 06:35 |
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Yesterday's ride: http://app.strava.com/activities/32179207 I currently only have about 50 minutes in my tank right now. Gibbo fucked around with this message at Dec 13, 2012 around 20:21 |
| # ? Dec 13, 2012 20:05 |
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Welcome back my bro.  Those legs... 
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| # ? Dec 13, 2012 20:26 |
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Welcome back, another powerful addition to the Bench: no point team. If you ever want to get into playing squash, let me know, I'm all washed up and need to get back into it. also holy poo poo cancer sucks, glad you murdered it.
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| # ? Dec 13, 2012 23:28 |
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gently caress that cancer, good to see you back on the bike man. I'm moist for that p3.
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| # ? Dec 14, 2012 04:38 |
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Following
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| # ? Dec 14, 2012 04:40 |
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Russian Bear posted:moist Please don't
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| # ? Dec 14, 2012 04:40 |
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Sharks Below posted:Please don't http://www.youtube.com/watch?v=J5B6salCYBk The other Usher.
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| # ? Dec 14, 2012 04:48 |
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Sitting Bull posted:http://www.youtube.com/watch?v=J5B6salCYBk Whyyyyyyyyyyyyyyyyy did I click on that
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| # ? Dec 14, 2012 04:54 |
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I hope this quality of posting continues. Off to a good start.
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| # ? Dec 14, 2012 05:51 |
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Groundfloor. Make those legs as magnificent as that beard.
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| # ? Dec 14, 2012 16:14 |
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Went to the gym today instead of biking because of wind. Did some things. Will definitely not be going to the gym on the Saturdays following chemo in the future. Didn't feel like I had much and I was dehydrated and didn't realize it. Front Squats: 5x45 5x45 6x45 5x65 5x85 5x85 5x105 5x105 5x105 5x115 3x115 Never did front squats before. Figured I'd try them out some to maybe help with improving cleans in the future Cleans: 5x95 5x95 5x95 5x115 3x115 3x115 2x115 Was trying to figure out how to catch in a squat. I always end up just kinda bending my knees a bit and leaning back. Would like to learn to do these properly so I can get max weight up eventually. And I was shaking and gassed after that so I left. Total time:35mins. Think I'm going to take a nap and hopefully spin later.
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| # ? Dec 15, 2012 20:36 |
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http://app.strava.com/activities/32710523 35km, 1.5 hours. Windy as gently caress. My heart was doing some weird poo poo for the first 20 minutes. Not putting in much effort but beating at like 160-180+. It calmed down but it def sucked.
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| # ? Dec 16, 2012 21:28 |
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Lots of PR's on the segments, good work.
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| # ? Dec 16, 2012 23:42 |
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Gibbo posted:Was trying to figure out how to catch in a squat. I always end up just kinda bending my knees a bit and leaning back. Would like to learn to do these properly so I can get max weight up eventually. Apparently Danny at the Landsdown campus gym is a good person to learn oly lifts from. Or there's the group that meets Mon/Wed/Fri at Odyssey at 5pm which I haven't checked out yet.
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| # ? Dec 16, 2012 23:55 |
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Russian Bear posted:Lots of PR's on the segments, good work. PRs only because I never logged those routes to strava before.
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| # ? Dec 17, 2012 00:55 |
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No, the correct answer is "gently caress yeah I PRed those bitches  "
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| # ? Dec 17, 2012 04:36 |
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http://youtu.be/C4iJZtA1pCI Today's motivation. Also gently caress arms.
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| # ? Dec 17, 2012 18:28 |
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gently caress cancer, go bikes. Followed!
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| # ? Dec 17, 2012 21:16 |
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Did some stuff: Deadlift: 135x5 135x5 135x5 155x5 185x5 185x5 205x5 205x5 205x4 185x5 185x3 Started to lose it on the 205, just threw the tens off and said gently caress it. Hang cleans: 45 and 65 x a bunch Just doing the drill from halfway through http://youtu.be/mEyoH5FV03s to work on getting it in a better position. squatted with most of these Cleans: 95xI didn't bother counting. Even if I caught them poorly I squatted it. Can't waste time not squatting. Calf raises: 225x6 225x ow my back. (I don't have any muscle on my upper back to hold the bar on anymore.) 185x8 185x9 185x6 Also biked there and back in wind warning conditions wheeee.
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| # ? Dec 17, 2012 21:21 |
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Did more stuff. Back squat: 45x5x2 95x5x2 115x5 135x5 155x5x5 DB rows: Rows are an accessory to deadlifts and squats, not upper body work... right? 40x10 50x10 60x5 60x5 Then I hosed around on the leg press with various weights up to about 250 doing presses and calf stuff while waiting for my ride to text. Winds and weather has been crazy here keeping me from biking outside, and it's too hot to set up my trainer inside.
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| # ? Dec 19, 2012 19:41 |
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Last night: Dropped the girl off a work and went to one of the rec centre gyms my pass works at near her workplace. Situation was bleak: No Squat cage, barbells were fixed only and only went to 75, and DBs went to 65. People on cardio machines (except the two good spin bikes), and a couple kids working on their biceps... yep. Spun for about 20 minutes or so then: Lunges: 60x5 70x5 70x5 75x5 75x5 Leg press: 220x6 250x6 280x5 300x5x3 Then I went to a friends place and vegged out and watched him play AC:Revelations for like six hours. Gibbo fucked around with this message at Dec 21, 2012 around 19:19 |
| # ? Dec 21, 2012 17:20 |
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Today: Pretending to be Pointsman. Front squats: 45x5x3 65x5 85x5 95x5 115x5 135x5x2 145x3x3 Shoulders got sore, switched to back squat. 135x5 155x5 155x3 165x3 175x3 185x1 Which means I'm back to a bodyweight single at least... Some semblance of progress. Also it's only been a couple weeks and my legs are starting to show some shape again 
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| # ? Dec 21, 2012 19:23 |
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I did a bad thing today; I did an upper body movement.  . Had to do some bench press stuff to demo and show the girlfriend.Workout was a bit weird because of trying to walk her through things and a few discoveries. She has issues squatting because of a) horrible ankle mobility b) tight psoas and c) a ridiculously dominant left leg because of blowing her ACL years ago. Queue me getting frustrated trying to help her in the gym because she apparently can't loving use words and makes me puzzle over what to even ask as to why she can't loving squat. "I have lovely ankles" and "I ridiculously favour my left leg" didn't seem to cross her mind as good things to tell me. Anyhow, got past all of that. Just going to make her do leg presses and make sure she focuses on using the right leg until the imbalance works out and force her to stretch out at home more and find some ankle mobility exercises. Leg press: One of the machiney types where the chair moves not the weight sled, so 15lb increments. 205x10 220x5x2 250x5 280x10 DB bench: 30x5x4 gently caress upper body. Ended up leaving before I could make her shoulder press because poo poo took so long with the squat figuring out and she had to get a friend to the ferry. Will probably go back later to deadlift myself.
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| # ? Dec 22, 2012 22:54 |
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Gibbo posted:Will probably go back later to deadlift myself. How do you deadlift your own self?  How can they drop me onto my own head?
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| # ? Dec 22, 2012 23:01 |
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Did a thing yesterday. Deadlift: 95x5 135x5 185x5x5 DB rows: 55x5x5 Lat pulldowns: 90x5x4 Again with the upper body stuff because I'm there with the girl.
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| # ? Dec 25, 2012 19:47 |
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Went and had some blood drawn then went to the gym. Did more things. Squats (Full depth is the only way to squat): 45x10x2 135x5 155x5x2 175x5x3 175x4 Done quickly until the third set of 175s. Next week is back to bodyweight I guess. Power cleans: 115x5x3 135x3 135x2 Caught the last one crooked, figured I was getting sloppy and stopped. Calf poo poo on leg press: 180x10 205x10x3 205x9 and done. Chemo day tomorrow, so maybe I'll get a spin in in the morning, and then I'm out of commission until Sunday. Will report on whether or not having platinum dripped into my veins improves recovery. Edit for content: 
Gibbo fucked around with this message at Dec 27, 2012 around 06:03 |
| # ? Dec 27, 2012 01:34 |
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Sounds awful with the chemo, but mask rules.
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| # ? Dec 29, 2012 23:26 |
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Spin didn't happen, bottle came off at 1:45 and went to the gym at 2 with girl. Deadlifts: 95x5 135x5 (Girl also did this, was rounding a bit much) 165x5 (35s+25s) 185x5x2 205x3 (felt good) DB rows: 50x5x4 50x8 Felt a lot better than last time. Think it's because I never stopped drinking water the whole time and ate all the food. We'll see if I get the hangover feeling tomorrow. Been having a strong urge to swim and sauna, but I can't because of ostomy + PICC. FML.  Old hobby was going to the university campus in horsehead mask and shortshorts on party nights while having my friend ride on my back/shoulders. Show off the old horselegs and mess with all the drunk people. Was good fun, look forward to doing it again in the spring. As a side note, IMAX 3d glasses fit horsehead masks perfectly. Gibbo fucked around with this message at Dec 30, 2012 around 01:07 |
| # ? Dec 30, 2012 01:01 |
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lovely workout day. Had no gas. Squats: 95x5x2 135x5x2 155x5x2 185x2xnope 155x3 Dunno what the hell happened. Leg press: 170x10 270x10,9,10 325x8 Girlfriend decided to argue instead of listen to instruction, so that was a bit frustrating and sapped some focus from the lovely squats. I think I am going to have to just go to the gym seven days a week and keep my workouts apart from hers.
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| # ? Jan 1, 2013 07:40 |
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That's why I am single. Bitches don't be messing with my sports.
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| # ? Jan 1, 2013 15:42 |
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Today's amazing ride: 21.5km 56minutes moving. 123m elevation. http://app.strava.com/activities/35233115 I am so detrained. I wasn't even this slow when I started biking. Already got my whining out on IRC though.
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| # ? Jan 2, 2013 00:03 |
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I prefer working out alone these days, boyfriend or not. Focusing is so much easier, and I waste less time. You've got some dreamy quad and calf action going on there 
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| # ? Jan 2, 2013 02:13 |
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UnlikelyHero posted:That's why I am single. Bitches don't be messing with my sports. Yeah that's why. Great job dude, keep your head up, you're doing this with poison in your body. I know how frustrating it can be to lose fitness on the bike, but you'll get it back!
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| # ? Jan 2, 2013 02:41 |
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Lifted a thing. Deadlifts: 95x5 115x5 135x5 165x5 185x5,5 205x3,2 DB Rows: 55x6,5,5,5,5 Broke a spoke on yesterdays right, if I get the wheel back tonight I hope I might spin. I think Im just going to have to suffer and bike at poo poo speeds a bunch to get it back.
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| # ? Jan 2, 2013 21:24 |
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Also did a spin session. 40 minutes or so? This was dinner. Canned roasted conger eel is surprisingly tasty. Also smoked salmon and home canned salmon in a couple preparations.
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| # ? Jan 3, 2013 05:56 |
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Rode a bike: http://app.strava.com/activities/35644403 39.2km 1:50 what  .
Gibbo fucked around with this message at Jan 4, 2013 around 00:02 |
| # ? Jan 3, 2013 23:42 |
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Were you sucking you gf's wheel the whole time? 
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| # ? Jan 4, 2013 00:45 |
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Russian Bear posted:Were you sucking you gf's wheel the whole time? I wish. She actually doesn't ride close enough to catch a draft, so I can't even pull for her. Mostly side by side on farm roads/MUP
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| # ? Jan 4, 2013 02:15 |
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| # ? May 19, 2013 06:35 |
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DID THINGS Barbell Lunges: - 60 lb x 6 reps - 60 lb x 5 reps - 70 lb x 5 reps - 70 lb x 5 reps Barbell Squat: - 135 lb x 5 reps - 155 lb x 5 reps - 165 lb x 5 reps - 185 lb x 3 reps - 185 lb x 3 reps - 195 lb x 3 reps - 205 lb x fail (leaned forward at the bottom and lost it) - 205 lb x 2 reps (back would have rounded if Id gone for 3) - failed first attempt at 205. Leg Press: - 205 lb x 5 reps - 250 lb x 6 reps - 280 lb x 5 reps - 310 lb x 5 reps - 310 lb x 3 reps fito2sa Progress! back over 200 on squat kinda, did the stack on the leg press.
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| # ? Jan 4, 2013 21:40 |
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