[QUOTE=EverNineAfter,Jul 9 2011 04:33pm][QUOTE=SKCRaynor,Jul 5 2010 12:41am
Each exercise will be performed in the way of 5 total sets....1st set being a warmup set, 2nd set jumping to 80% of weight and then failure, drop 20% off of that and go until failure, drop 20% off that and go till failure, and drop a final 20% off and go until failure for a total of 5 sets. Take no more than 12-15 seconds rest between sets....the less rest the better. Do plenty of FORCED REPS...negatives....and breakdowns. You are working until total muscular destruction. [/QUOTE]

can you give me an example numbers of what this would look like, say i start out with benching uhh 135[/QUOTE]


certainly.

If you can bench press 135 for 10 reps or 205 for 1 rep we'll say...you would do this:

Set 1 - 95 lbs for 10-15 reps warmup
Set 2 - 165 lbs for as many reps until failure
Set 3 - 135 lbs for as many reps until failure
Set 4 - 105 lbs for as many reps until failure
Set 5 - 85 lbs for as many reps until failure

Protein shake should be with water.

As far as the time plan goes....just figure you need to eat every 2-3 hours. I am not aware of your schedule, so it would be easier for you to consider that you eat meal ONE about 45 mins after you wake up. SO assuming you wake up at 7am

M1 - 7:45am
M2 - 10am
M3 - 12:30pm
M4 - 3:30pm
M5 - 6pm
M6 - 8pm

Keep it clean.

Use neosporin or other antibiotic cream/gel

wear 100% cotton socks when you are using shoes or walking around


edit:

DO NOT wear loose fitting shoes where your foot can slide around

DO NOT play intense sports or even jog/run until it is fully healed

DO NOT pick at it

This post was edited by SKCRaynor on Jul 10 2011 11:48am

It is because you are not used to performing these exercises. You stabilizer muscles are weak and need to be trained. In time this will all go away. Focus a lot on your form - keep it VERY slow and controlled. A few months of lifting properly will result in it going away.

i take my shake with milk, water is horrible with it imo.
too much fat in milk?

[QUOTE=EverNineAfter,Jul 9 2011 08:48pm][QUOTE=EverNineAfter,Jul 9 2011 01:33pm][QUOTE=SKCRaynor,Jul 5 2010 12:41am
Each exercise will be performed in the way of 5 total sets....1st set being a warmup set, 2nd set jumping to 80% of weight and then failure, drop 20% off of that and go until failure, drop 20% off that and go till failure, and drop a final 20% off and go until failure for a total of 5 sets. Take no more than 12-15 seconds rest between sets....the less rest the better. Do plenty of FORCED REPS...negatives....and breakdowns. You are working until total muscular destruction. [/QUOTE]

can you give me an example numbers of what this would look like, say i start out with benching uhh 135[/QUOTE]



ALSO can you give me a 3 day split for cutting , workout plan ofc.[/QUOTE]


Hey there...are you talking about 3 days of working out for cutting per week? or 3 day split, day off, then 3 days again?

Either way...


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine (6 day all equipment)

That is the best. If you are going to be doing 3 days ONLY....then do mon-weds workouts...but split them up like this

Mon - day 1
Tues - off
weds - day 2
thurs - off
fri - day 3


However I really do NOT recommend this for cutting...for cutting you need to be going balls to the wall with lots of dedication and high activity level

3 days is the bare minimum

Hey there.

I'm sorry to hear about the problems you are facing in your life, I wish you the best.

For sciatica I recommend a few things:

1. See a chiropractor and let them work on you for a while. They will put you on traction and also give you specific stretches/exercises to do.
2. Do some yoga. See if your local gym offers it. Yoga is a great way to stay limber and also helps greatly with sciatica.
3. Keep your diet perfect....drink plenty of water and eat plenty of protein and keep your macros in check. Avoid gaining fat mass as much as possible. Also make sure to take all of your supplementation especially multis, EFAs, vitamin C, vitamin D, and vitamin E.

The chiropractor is truly the number 1 thing to do though...this will help you greatly.

milk is slow digesting. Taking a shake with milk PWO defeats the purpose of having a whey shake.

Pre-bedtime milk in a shake is fine.

any other time milk in a shake is fine (as long as you keep the calories/macros in check)

PWO, mix it with water...and just chug it...forget the flavor it's all in illusion ;-)

So to continue my string of good luck I got poison ivy.

It's mainly on my face/neck, 2 spots on my chest, and pretty much runs the entirety of my inner forearm through my elbow (on the injured elbow I have).

Now should I limit the intensity of my workouts as sweating makes poison ivy worse?

Also if wearing my elbow sleeve (neoprene material) will it get contaminated by the poison ivy?

Also what would you suggest beyond anti-histamines and an anti-itch cream?

damn man...that's terrible...alright heres what you need to know...


1. wash everything you come in contact with to avoid cross contamination...yes it can be spread by clothes, elbow sleeves, etc. or even things like steering wheels, doorknobs, etc. Clean EVERYTHING!!!
2. Avoid HOT water on the affected areas...this will make it worse
3. Avoid perspiring on those areas....this also will make it worse
4. Baking soda baths work....basically add about a full box of baking soda (4 cups) to a tepid bath (cool water) and soak in that for around 20-30 minutes...this really helps.
5. DO NOT BANDAGE THE AREAS AFFECTED!!
6. Get any lotion(s) that have calamine and apply them gently throughout the day. You can also try oatmeal paste and even white vinegar to help allievate the sting.
7. DO NOT POP ANY BLISTERS!! They can easily infect and then you have a real problem...if a blister pops from applying ointment or through any unnatural process, apply neosporin at once and keep it applied throughout the day.
8. If you notice a fever coming on or start feeling unwell moreso than what you'd expect from poison ivy, see a doctor ASAP