Can’t Stop, Won’t Stop.

Literally every day since I’ve been diagnosed with Rhabdomyolysis I’ve had exercise on the brain. Especially since I’ve been cleared to workout again. I actually took an additional week off from when my doctor gave me the OK.

I’ve changed my diet so I’m trying to eat 1350 calories a day. Hopefully I can lose around 1lb. a week so I can get to 145-150lbs by Summer.

Yesterday I got a really good workout in at a new gym that is only a mile from my house! #score I will probably get a membership there and cancel 24 Hour Fitness. 24 = Too many cardio machines & too many guys hogging the weights. I’m over it.

I was told to take it slow, so that’s what I did. I didn’t max or go to failure on anything. When I felt physically or mentally uncomfortable with any lifts, I stopped.

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I did a little bit of HIIT on the treadmill (3 sets of 30 sec. sprints and lots of walking). I felt good! My breathing was tough, but otherwise fine.

I did some barbell curls with a 20lb. bar. Mentally I’m thinking “These are baby weights!!!” But I can’t rush it and I have to start somewhere. I stopped when I felt even the slightest bit of pain.

The rest of the workout dealt a lot with squats. I noticed that my strength has gotten weaker and I’m not sure if I can attribute that to taking a month off or Rhabdo. Maybe it’s a combination of both. There isn’t a lot of documentation on Rhabdo out there, so I just have to record how I feel as I go.

My goal is to 5 rep Bench Press 135lbs., 3 rep back squat 200lbs. and Dead Lift 300lbs. My previous maxes were 115×1 BP, 175×1 BS and 245×3 DL. I don’t have a deadline for this, but I WILL get there eventually!

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Body Fat

I have been working out HARD the past month, which includes running (training for my 5k), weight lifting, and abs. I have not lost ANY weight. I am going to assume this is because of my weight lifting and my fat is being replaced with muscle.

For my weight lifting regimen I am doing 3 sets of 5 at 90% of my max, gradually increasing my weight:

  • 5/22 – 5/24   Leg Press: 320lbs   Bench Press: 80lbs
  • 5/29 – 5/31   Leg Press: 320lbs   Bench Press: 90lbs
  • 6/14 – 6/21   Leg Press: 340lbs   Bench Press: 90lbs

For running I am on a schedule, but right now I am running on the treadmill:

  • 1 mile at 1.5 incline at 5.5mph
  • 12 incline at 5.5mph for 1 minute (3 times)

I am also doing the Tabata Method for the next 3 weeks, along with ab workouts, elliptical cardio, and other weight lifting. I am working out at least 5 days a week!

That’s a lot huh??! I know weight loss is not fast, but I would like to lose these next 20-30 lbs. Though I do see that my legs and arms are getting more defined and I don’t have as much “belly fat” as I used to. I just have to keep pushing along!