Enhance Genetics Body Building
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MG's log

I woke up with sciatica pain this morning. It was so bad that I could barely walk or sit.


[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]I did 30 min arm bicycle, 100 push ups, 100 squats, 100 lunges (50 each leg) and 150 crunches. I know what you're gonna say, why do squats when you have sciatica pain? Well believe it or not I felt better afterwards. I got back home and used the foam roller but it didn't offer any relief.[/font]
 
I believe you. I suffer from the same and the more I push my leg and lower back workouts, the better it is
 

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Stretching helped. I should probably stretch when I get up in the morning because I was in pain again earlier but nit after working out.[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Pec deck[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]55x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]65x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]75x10[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Seated rows[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]60x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]70x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]80x10[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Weighted dips[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]4 sets of 10[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Spider curls[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]20x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]22x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]25x10[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Shoulder press[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]40x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]45x10[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]55x10[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Horizontal leg press [/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]190x12[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]215x12[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]240x12[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Weighted abs[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]100 reps[/font]
 
WOD

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Repeat for 15 min:[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]20" of pull ups[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]20" of push ups[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]20" of squats[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]I did 11 full rounds and 11 pull ups.[/font]
 
when was your last meal prior to the cardio?

I used to do fasted cardio first thing in the am and I'm here to tell you I hated it. I like to have my coffees and breakfast then get moving. I love the concept of fasted cardio, I just struggle getting it done lol
 
lith56bigguy date=1488512131 said:
when was your last meal prior to the cardio?

I used to do fasted cardio first thing in the am and I'm here to tell you I hated it. I like to have my coffees and breakfast then get moving. I love the concept of fasted cardio, I just struggle getting it done lol
Click to expand...
lith56bigguy date=1488512131I do it when I get up, usually 12 hours after my last meal since I have supper around 6 pm. I go to bed at 9 pm and don't eat anything at bedtime because I have acid reflux. I have a lot more energy when doing cardio first thing in the morning. Unfortunately it isn't possible unless I have a day off because I head to work around 5:15 am.
I took it easy today: 30 min arm [font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]bicycle, 100 squats, 100 push ups, 200 abs.[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]I work all week-end and will head to London on Monday for a short break. I will work out again next Thursday. I'm considering buying a stepper and a couple of dumbells or kettlebells. That would allow me to work the upper body at home.[/font]
 
Yesterday's workout was 50 min fasted cardio (elliptical).

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Hectic day at work: a pile of files on my desk ....[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]5 mile bike ride[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]100 push ups[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]100 dips[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]100 squats[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]100 crunches[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]30 min elliptical[/font]
 
Still doing cardio every morning followed by 100 push ups, 100 squats, 100 dips and 150 crunches.
 
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]30 min fasted cardio (stepper)[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]100 push ups[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]100 dips[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]100 air squats[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]150 crunches[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]3 mile bike ride[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]20 min arm bicycle[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]2 mile bike ride[/font]
 

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]I did a little less than yesterday.[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]30 min fasted cardio (stepper)[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]75 squats[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]75 push ups[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]75 dips[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]100 abs[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]Lunch break[/font]
[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]20 min arm bicycle[/font]

[font=verdana, geneva, lucida, lucida grande, arial, helvetica, sans-serif]3 mile bike ride[/font]
 
morrey date=1489677298 said:
Any specific goals in mind?
Click to expand...
morrey date=1489677298To stay healthy and lean.
My bulking years are over. To me health is more important. I have been natural for 8 years now. I might not be like these women in the fitness magazines but I don't care.
 
morrey date=1489681395 said:
That's awesome! Keep it up
Click to expand...
morrey date=1489681395Thank you.
My left Achilles is inflamed. All I did is 50 min fasted cardio (30 min stepper and 20 min arm bicycle).
I'm gonna take the week-end off hoping that the tendon will be less painful on Monday.
 
I woke up at 3:30 am today and couldn't go back to sleep. I got up and did 45 min fasted cardio (Rotex) followed by 75 squats, 75 push ups, 100 lunges and 150 crunches.

I will take one day at a time until the procedures. When I feel weak I do less, when I feel good I do more and this until after the procedure on March 30th.
Click to expand...
 
Today I woke up at 4 and did 45 min fasted cardio (35 min elliptical and 10 min stepper) followed by

75 push ups
75 squats
75 dips
200 reps of various ab exercises

4 mile bike ride
 
I get up earlier than before and workout before heading for work. It means a little less sleep but at least nothing can get in the way.

45 min fasted cardio (Rotex)
100 push ups
100 dips
200 abs

I skipped the squats because right knee was a bit swollen.

4 mile bike ride
 
I woke up at 3:30 am, couldn't go back to sleep and jumped on the Rotex for 50 min fasted cardio followed by 100 push ups, 100 dips, 100 squats and 100 crunches.
 

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