Been training to try to keep the fat gain to a minimum while mainting my strength and not losing anymore than is already going down. This sucks this has to be happening, but it will pass once we figure out fully what is going on here. I thought I posted up more details on this but apprently I never did. Odd. I could have swarn I did. After speaking to the doc he asked what got my the best fat loss before and I told him it was the ulimate diet training program by Lyle mcdonalad. He said for right now go with that and try to use that to keep wait gain to a minumim and if lucky drop a few pounds so I said alright works for me. Have been doing it for 2 weeks now this is my 3rd week. First week was a slight gain. Going on the third week I am down one lb from the insane amount I have gained. The only upside to this program is my conditioning is improving. The motivation is still not there and I have to force myself to go the gym and do everything, but how are you supposed to have motivation when in reality all you are doing is spining your wheels well what ever maybe my strength will return and maybe go up. Who knows.

So I trained this morning:
30 seconds rest
Rows 5 sets 10-12 reps
Pulldowns 5 sets 10-12 reps
Shrugs 1 set 15 reps

Flat db bench 5 sets 10-12 reps
Incline db bench 5 sets 10-12 reps

side lateral raises 4 sets 10-12 reps

cardio 40 minutes on the bike
abs

Diet for monday-wed
255grams protein
50 grams carbs
42 fat

then on thursday-friday carb load
sat-sun at 20% cals less than maintence


so not the normal strongman or powerlifting template, but at this point I'm not worried about it. I know this works for fat loss how its set up so thats what I am doing the prorgram has not failed me with a good thyroid so maybe with this half active thyroid it will still work moderatly.

Aiming to still do another contest at some point this year. For right now though, I need to keep tabs on my health.

If you ever decide riding the stationary bike for 40 minutes a bit boring try incorporating circuit training/ complexes, tabatas/ interval training. You'll burn way more calories plus stimulate muscle growth as well. Just start out light at first.

wow guys I'm back. Seriously you wouldnt beleive it if I told you what had been going on. If it could go wrong it went wrong. medical, love, work, school, all had problems recently. Kept me down to 2 workouts a week but the diet was on spot so theres a light at the end of the tunnel. Family is pushing me to do another contest in december because they want me to have more on my transcript for school. i said fine I'll see what I can do. So I'm getting for that as well as I can. This is gona be difficult, but I'll try. i think the part that has brought me down the most over the past few weeks is this love triangle I got myself into. Have been trying to break free from it, but as you know those things are easier sad than done.

Floor press with pause legs lying
bar x5
135x5
185x5
225x5 wrist wraps
235x5 wrist wraps
240x5 wrist wraps
still had more in the tank, but wanted to besure i left with 5 reps and no less maybe could have got 250 for 5 not sure
200x8 easy and fast

Tate presses
2x45x5

Chins
3 sets to failure

face pulls
2 sets of 15

having same shoulder pain so did a bunch of rotator work.


back in gear. I know I can do this. Just gotta eliminate the bad from my life and continue with the good.

Sunday with guys who trained with Coan. They no longer do though. Same group I trained with for the last contest.

Speed pulls
255 for 8 sets between 30-60 seconds rest

attempt to work up to a heavy 5 threw on the suit
405x2... here was the problem. I griped it off so it started to roll out of my hand but I tried to hang on. Ended up doing 2 rounded back stiff legged reps before it fell out of my hands. They said make it another set because it would be easy with how fast those 2 reps came off the ground. So I tried and the bar went up to my knees and didnt go any higher. They said pull again come on it was glued to the floor. They said cut it here I fried my back on those 2 rounded back deads. Normally I would move on to reverese hypers but my back was so shot they said just got it there and do what other work you have outlined.

100lb side bends
sit ups left

today my back is fried and very sore.

Monday:
Floor presses
bar x3
135x3
185x3
225x3
275x2 (really mad at this i gripped it an inch off and it screwed me over on that third rep should have it)
225x5 backed off aprox 20%

Tate presses 1 minute
3 sets of 8 40lbs

Chins wide grip over hand
4 sets 1 minute

facepulls 30 seconds
4 sets 40lbs

Lateral raises with a 2 second hold at top
2 sets of 10

Bicep curls
1 set of 20 for joint issues that usually come with floor press

Goal for december 26th raw 405 bench 500+ deadlift

I will be training with an old friend for this meet. Tony you know brandon lol. He is letting me borrow his Rage X for the meet and is going to teach me how to use it. Since I way to poor to afford a 150 dollar bench shirt. I will be heading out there every so many saterdays.

Sounds good. I remember Brandon. Good guy. Talked to him earlier this year.

Couple of things...

Brandon is a big boy. Will his shirt fit?
Instead of looking into competing in meets that have shirts/ suits wouldn't it have been better to look into meets that are raw? Be a little cheaper with equipment.

Not to bash your goals for Dec.26th however the raw 405 bench is pushing it. Especially if your starting out with a double 275 floor press.
Since you're weaker off the chest wouldn't standard bench presses with a possible pause at chest be better?

I'm familiar with the conjugate method. However I believe you should first learn the techniques, grooves, and strengthen the movements through a full range of motion first.
Like I stated numerous times before...establish a solid base to work from first. The conjugate method is good however I believe it's better for more experienced lifters.