Mr.Grow's exercise Blog

[mr.growmymeat Senior Member Find all posts View Profile Close mr.growmymeat]

Age 22
Gender.. male
Height 69.5"
Weight 171.5 lbs
BF: 19%(approx)
Waist: 34 inches
Mile Time: 6:20
Running Vertical Jump Reach: 10'


I am 27 months out from a 3 month period of chemotherapy battling lymphoma (In remission.. rate of relapse for my type after 24 months <5%) I have gained a lot of weight at University.. unhealthy eating.. sedentary lifestyle. I have numerous reasons I want to get a better level of fitness: health, athletics, aesthetics and confidence. In June of 2008 I was 18 Same height 153 lbs and 11% bf(approx).. could from a running start touch 10'7" (almost dunking).. Benched 155 3x12, 18 pull-ups, 5:20 mile.. don't remember numbers on other lifts. Now I am a little stronger and have more lean body mass but am in far worse shape than then.


I don't really count calories to the exact number.. I ballpark them. I will start blogging on here.. hopefully on a consistent basis.

I have been working out for 7 weeks with 1 off week after 5 weeks. First 5 weeks no diet control.. no change in weight.. normal to good strength gains... week off.. Past 2 weeks not including weekends 1500-1900 calories a day(keeping carbs under 150 daily(mostly from fruit, gatorade, wheat tortillas, and rice).. running 1-8 miles 3 to 4 times a week 45 minutes lifting 4 to 5 times a week.

Lost 5 lbs in past 2 weeks, 2% bodyfat(approx) in past 8 weeks and 1 inch off waist in past 8 weeks (35 to 34).

My Excercise routine is basically this

Sunday: Off or cardio
Monday: long run 4 to 8 miles
Tuesday: 8 100 meter sprints with 3 min rest between each, chest in weight room for 45 minutes sets and weights workouts and rest times vary, 1 or 2 mile run.. or cardio on stationary bike... or pick-up basketball (full court 5 on 5)
Wednesday: 3 or 4 mile run or 1.5 hrs pick-up basketball(full court 5 on 5). In gym back and biceps.. always varies how i do it.. keep it to 45 minutes of lifting or less
Thursday: Legs on lifting.. glutes, hammys, hips, calves, tibia flexor(shins).. cardio on stationary bike basketball or easy 1 mile run
Friday: 2 to 3 miles running or good time on stationary bike.. shoulders and tricepts on weights 45 minutes with all the varience
Saturday: Either Sprints, Suicide Style Sprints, Or plyometics, ABs.. light stationary bike


I will try to highlight my workouts more in-depth as I blog.

My Goals are lofty and perhaps unattainable in the short time I have but they include

Weight: 154 - 156
BF: 8% or less
Running Vertical Jump reach: 10'10"
Mile Time: 5:15 or better.

All by July 21st of this year.

Hopefully I actually keep this blog. Hope You like it.

Mr. Grow

[mr.growmymeat Senior Member Find all posts View Profile Close mr.growmymeat]

Today I was super tired slept in.. had a group project and then work.. barely anytime to workout so I just did some light weight high rep shoulder workouts for just about 20 minutes. Had a cheat day with eating.. 2400 calories or so. Burned out a little from eating about an average of 1600 calories a day and burning an average of about 900 a day from working out.. add in the calories needed for normal bodily processes and I've been in a major calorie deficit for 2 weeks and need to have some days where I get some calories to let my body recuperate from all the working out and calorie loss.

I have to go apply for jobs tomorrow.. hoping to be a bus-boy If I can't be a waiter.. maybe work back-bar at a bar.. eventually want to be a bartender or a waiter during my last year of university(next year) because I think it would be a good experience and with tips people can make anywhere from $12 to $30 an hr maybe even more depending on how expensive and how busy. It would also help burn calories being on the move. I plan on doing some plyometrics in the evening with abs and lower back and light on the stationary bike for about 10 to 20 minutes. Hopefully my legs will be ready to go because they are shot today after squatting, calve raises, hip abductor and adductor, tibia flex raises, step ups, half exercise ball single leg and normal squats and 3 games of full court 5 on 5 basketball. My glutes and hamstrings are making it hard just to sit down. Probably will go with a 2000-2200 calories tomorrow and start again on the 1500-1900 range on Sunday... need some sleep and calories to feel ready for next week.

[mr.growmymeat Senior Member Find all posts View Profile Close mr.growmymeat]

I'm probably not going to do well at keeping this blog for the next 3 weeks as Im very busy with my school work. Today I will probably total 1800 calories maybe 2000.. ran 2 miles usually go further on monday but tired today plus my legs are wrecked. Saturday probably had about 2400 calories +-200 and I did some suicide sprints.. plyometrics.. high intensity stationary bike and then light stationary bike then some core work.. area for most improvement strength wise. Sunday just shot hoops and worked on basketball moves.. running around so some low-med level cardio. Probably had 2000 cals yesterday. Weight is about 169-170... hopefully I can get down to 154-156 by the end of july. I will hopefully be feeling younger and stronger then. More confident too.

[mr.growmymeat Senior Member Find all posts View Profile Close mr.growmymeat]

Today going to be about 1900 - 2000 calories... not going to go <1700 this week as I am so busy with school and I just can't over-do it now.

Todays Workout

This Morning 6x100 meter sprints 2 minutes rest (differs from usually tuesday 8x100 meters sprints 3 min rest)

Tonight 5 min warmup on stationary bike then 3x8 barbell incline bench then 3x8 dumbbell incline bench 3x8 incline chest flys and then 5 min cool-down on stationary bike

[mr.growmymeat Senior Member Find all posts View Profile Close mr.growmymeat]

Going to eat 1900 - 2000 calories again today probably. Have to eat more and exercise a little less these next few weeks as school is getting intense and it's a priority. School(less sleep + more stress) + intense calorie deficit + intense exercise + work = Cortisol disaster and major fatigue and weakness. So I have to eat a little more and exercise a little less to maintain healthy hormones during this period of stress. Hopefully I'll be ready to go hard again starting the 2nd week of June.

I am not only training to get in shape and look good but 2 of my friends and I have a 400m(aprrox 1/4th mile) race on August 4th in which a bit of money and a lot of pride is on the line. I ran cross country and track in high school as did one of the other participants but I never ran the 400m except for repeats in practice in which I never went all out. My fastest ever repeat was 67 seconds on a cinder track with normal running shoes and I wasn't all out. I will be running this on a formal track with sprinting spikes and I sure as hell will be putting my all into it. I am hoping to run below 60s and preferably around 55 seconds and to WIN.. winning is much more important than the time. I love competing and I can't stand to lose. This race has been been planned since last August and has helped motivate my physical fitness and athletic training along with factors previously discussed.

Finally this evening I will be doing 3x8 of Lat Pull Downs(130 lbs give or take) 3x8 single arm bench rows with 55-60 lbs dumbbells, 3x8 slight incline bench 2 arm dumbbell rows (chest against bench) with 35-45 lb dumbbells. I will do 2x8 of seated barbell preacher curls with 55-65 lbs and the then do 2x12 of seated dumbbell free arm curls with 20-25 lbs. I will do a 5 min warm-up on the stationary bike with about a 15 minute cool down. Hopefull in and out in < 1 hr. 20minutes bike 30-40 minutes lifts.

I'm going to weigh myself Saturday morning. I will be back home this weekend and I plan to do a lot of eat cheating to fuel my studying and to help my body know it's not starving. I just am hoping for 1-3 pounds over these next 17 or so days then about 5-7 over the next 3 weeks after that. It's going to be great to reach my goals and I know I will do it. I have decided I am going to start Bulking in October and Continue through March or April and plan to stay 12-14% BF at that time and then next summer try to get down to 8 again. Some people try to go for 5-7% BF in a cut phase but I know I'll look great at 8 and 7 or lower seems too difficult and unhealthy in my opinion. I find it strange that people try to create a high level of ketones in their body by consuming <40 grams of carbs a day. I think that combined with supplements could cause renal damage and possibly failure.

[3666777 Member Find all posts View Profile Close 3666777]

Great goals. I would advise against putting a set date on when to accomplish most of them for a bit after finishing chemo. You've been through a lot already. Just stay on the grind and know that you will get there with time, consistency, and discipline.

[mr.growmymeat Senior Member Find all posts View Profile Close mr.growmymeat]

Great goals. I would advise against putting a set date on when to accomplish most of them for a bit after finishing chemo. You've been through a lot already. Just stay on the grind and know that you will get there with time, consistency, and discipline.

I think 27 months out is enough time to start pushing myself a little bit. Part of the reason for these goals is my race. I know that any progress is good progress and I won't push myself too hard as I am taking these next few weeks a little easier on the diet and cardio because school is an added stress these next few weeks. At the rate I'm going I think at least my weight loss goal is attainable.


Ok so the workout I said I was going to do tonight in my previous post.. hit it pretty much on the dot.. heavy end of all the weights I listed and in and out in 50 minutes like I had hoped. Drank some chocolate milk and Gatorade after to replenish myself and now I'm about to eat some chicken rice and veggies.

[mr.growmymeat Senior Member Find all posts View Profile Close mr.growmymeat]

Today will be 1900-2000 calories if I can find them.. need to go to the store.

My workout today was 5 min stationary bike warm up

Smith machines Barbell squat 1x12 135 lbs 2x8 185 lbs 1x12 135 lbs.
Seated calve Raises 3x15 180 lbs
4 sets of tibia raises on each leg with 10-35 lbs
2 x 10 body weight squats on the half exercise ball
20 Minutes shooting Hoops.

[mr.growmymeat Senior Member Find all posts View Profile Close mr.growmymeat]

New measurements. Waist 33.5 Inches.. BF approx 18%. Weight 169-170. 15 or so pounds and 10% BF more to go. can't wait to see my abs.. probably become visible around 13% and become very visible at 10% or less. I have gynecomastia from my chemo/prednisone(chemo support steroid) and I'm very self conscious about it. I'm hoping working on upper chest and getting my BF % lower will reduce it/ make it less noticeable. I wish I could get surgery but I don't have close to the money to do that. I'll have to try to make it as least noticeable as I can with fat loss and muscle gains in specific areas.

The Online BF % calculator says I have to get my waist down to 29.25 inches to get to 8% bodyfat but I know It will be physically impossible for me to get it below 31.5 inches from my measurement when I suck in and wrap the tape tight. I know I wouldn't want a waist that small either. I guess I'll never know my true BF % unless I do the water thing and I might not even get an accurate knowledge unless i get calipers. All I know is I think I can get below 10% with a 31.5 inch waist.. any less would be disgusting I think. I mean they don't take into account anything other than my neck height and waist. Why not add ankles calves thighs hips wrist forearms upper arms and chest measurements?

[mr.growmymeat Senior Member Find all posts View Profile Close mr.growmymeat]

On hold for about 9 days.. the posting on this blog that is.. will still be working out.

[MikesHeath Banned Find all posts View Profile Close MikesHeath]

It is good to set up GOALS and achieve them step by step. Keep up the good work and keep us informed by posting your progress here.

[mr.growmymeat Senior Member Find all posts View Profile Close mr.growmymeat]

Back into it after taking last week off working out and the last 2 weeks off of counting calories and limiting carbs. Sick over the weekend but feeling 85%. Today's workout was 4 x 400 meters sprints 3 and 1/2 minutes rest. Times of 70 seconds, 72, 79, 80. Training to Win that 400 meter race with my buddies. I wanna break 60 seconds for sure and get close to 55. My workouts for the next 3 to 4 weeks are really going to be about increasing my ability to perform with high amounts of lactic acid in my body.. mainly legs.. as this will really make or break the last 100 to 175 meters of my race. I'm hoping my friends just aren't used to the lactic acid and really hit a wall. I am about to do 2 sets of pushups to failure. My weight is 170 right now which isn't bad considering the last 2 weeks I wasn't being too careful with food. I think I could be at 162 in 4 weeks. I will probably lose a little extra muscles mass with this style of training but I really want to win my race. Tomorrow should be about a 2 mile easy paced run and a couple sets of pull-ups until failure. Thursday will be 6x250meters with 3-4minutes rest and some ab work. Friday will be easy 2 mile run and shoulders and triceps back in the weight room. Saturday 6x100 meters 2 minutes rest.. ab work. Sunday 2 Mile easy run. Monday off. Going to eat 1900 to 2050 calories a day I think. Going to much lower will really wear me down with my new workouts. Lots of water and lots of Ice Baths and Cold Showers in the forecast.

[mr.growmymeat Senior Member Find all posts View Profile Close mr.growmymeat]

I f*cking hate being sick! I did 2 of my planned 6 250 meter sprints and felt sh*tty.. didn't feel great to begin with. Possible Sinus Infection.. will be going to the doctor soon if it doesn't get better. I hate taking Anti-Biotics but if I need them I'll take them.. not too much longer until my race. My times were 39 and 41.. kind of slow but I was on uneven-relatively unkempt and slight inclined grass field. I hope I'll lose a little more weight for a little extra speed and endurance.. I've never had the greatest leg speed so I'm going to need to be in pretty solid shape for this race.

My motto for this race is a few lines from a Disturbed Song

Broken down till your hope has died
Beat down 'til victory's mine
Stand up and show me some pride
And now are you ready?

I'm one with the warrior inside
My dominance can't be denied
Your entire world will turn
Into a battlefield tonight

As I look upon you
Through the warrior's eyes
Now I can see the fear
That will ensure my victory this time

[mr.growmymeat Senior Member Find all posts View Profile Close mr.growmymeat]

Did some high paced lighter weight shoulder and triceps work yesterday and ran an easy 2 miles.. taking today off was going to do repeat 100s but this cold/sinus problem needs to go away. Might have to go to the doctor

[mr.growmymeat Senior Member Find all posts View Profile Close mr.growmymeat]

1 mile easy today with a nice long stretch. Ice bath tonight. Heavy weight for 6x4 on inline press, incline dumbbell press, and then 3x8 of incline flys in the gym tomorrow and the weeks most brutal workout if I'm not feeling too under the weather 6x400 meters with 3 and 1/2 minutes rest between each hopefully all under 74 seconds.