After 2 weeks of experimenting with zerchers, the heavier I went, the harder it was to hold the bar across my chest. I'm trying traditional squats again - my upper back & traps are a little thicker than when I had my surgery, so it didn't give me problems on Saturday when I did them (I bought a power rack to help with on & off).
My diet is about 55/25/20 carbs/protein/fat, on a 2200 calorie intake, eating 5-6 times a day. I've been working with a nutritionist/dietician since April, so I have guidance there. I realize the difficulty in dropping BF and gaining (or retaining muscle).
My current workout (since 2/19/08)
1 warm-up & 1 balls-out set of 6-10 reps, 3x/week:
Squats (175)
Bench Press (145)
Deadlifts (195)
Bent Rows (120)
Standing Military Press (120)
Close Grip Press (120)
Calf Raises (55# dumbbell)
Shrugs (205)
Ball Crunches (50 x 2)
20 min HIIT on climber
Climber for 40 minutes at level 6 on 3 non-lifting nights (Sundays off).
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