8-week surgery recovery log (no lifting)

[Adam Levine]

Week of 11/19 - Week 4 - Finally gaining some weight
Notes:
- I may be doing too many chins.
- I design my stats to be resistant to daily flucations, but I think Thanksgiving messed up some body stats this week.

Tuesday, 11/20
Chin up machine: 55x10,77x5,110x3,132x2
Neutral-grip pullups:
(175.2+0)x4x3
(175.2+0)x1x1
(175.2+0)x2x2
Three hours later...
(176.0+0)x3x1
(176.0+0)x2x3
(176.0+0)x1x1
Total: 28 in 11 sets

Friday, 11/23
Chin up machine: 55x10,77x5,110x3,132x2
Neutral-grip pullups:
(Note - chinning thanksgiving dinner...)
(178.4+0)x4x2
(178.4+0)x3x4
(178.4+0)x2x4
(178.4+0)x1x1
(178.4+2)x1x1
Total: 30 in 12 sets

Sunday, 11/25
Chin up machine: 55x10,77x5,110x3,132x2
Neutral-grip pullups:
(179.4+0)x4x2
(179.4+0)x3x3
???x10x1 Standing chest press (pushing son on Leg Press machine to increase resistance for son does leg press)
(179.4+0)x2x1
Total: 19 in 6 sets

Diet Stats:
Average calories/day: 2,439
Average protien/day: 248g
Average carbs/day: 221g
Average fat/day: 66g
Protien from dairy: 388g - 3 GOM equivalent (22%)
Calories from dairy: No longer tracking this
Supplementation and drugs:
- 5,000 IU of Vitamin D per day
- 1 Flintsones multivitamin/day
- 10mg Atorvastatin/day
- 1 OTC Esomeprazole/2 days
- 5g Creatine per day
- 15tsp benefiber per day
- 2g+ DHA and EPA per day, in the form of canned salmon

Body Stats:
Age: 47
Height: 5'9.7"
Weight: 174.7lb (up 1.4lbs)
Neck: 16" (steady)
Waist: 34.25" (up 1/4")
Body Fat (by Navy Calculator): 16.1% (up 0.5%)
LBM (by Navy Calculator): 147lb (up 1lb)
Average morning/fasting blood sugar:102

-->Adam

[Adam Levine]

Week of 11/26 - Week 5 - It's a week
Notes:
- Five chins. Getting one more chin seems to be getting harder/slower. Hoping for 5x3 this week.

Tuesday, 11/27
Chin up machine: 55x10,77x5,110x3,132x2
Neutral-grip pullups:
(175.0+0)x5x1
(175.0+0)x4x2
(175.0+0)x3x1
(175.0+0)x2x1
(175.0+0)x1x1
Three hours later...
(179.4+0)x3x1
Total: 22 in 7 sets

Friday, 11/30
Chin up machine: 55x10,77x5,110x3,132x2
Neutral-grip pullups:
(177.0+0)x5x1
(177.0+0)x4x1
(177.0+0)x3x1
(177.0+0)x2x2
Treadmill Intervals: 15°,30 seconds,3 minute rest,6.5/7.0/7.0MPH. Peak HR 173
(177.2+0)x2x1
(177.2+0)x1x1
Total: 19 in 7 sets

Sunday, 12/2
Missed workout - have to go Monday


Diet Stats:
Average calories/day: 2,319
Average protien/day: 253g
Average carbs/day: 211g
Average fat/day: 57g
Protien from dairy: 393g - 3 GOM equivalent (22%)
Supplementation and drugs:
- 5,000 IU of Vitamin D per day
- 1 Flintsones multivitamin/day
- 10mg Atorvastatin/day
- 1 OTC Esomeprazole/2 days
- 5g Creatine per day
- 15tsp benefiber per day
- 2g+ DHA and EPA per day, in the form of canned salmon

Body Stats:
Age: 47
Height: 5'9.7"
Weight: 174.5lb (down 0.2lbs)
Neck: 15.75"
Waist: 34.25"
Body Fat (by Navy Calculator): 16.6% (up 0.5%)
LBM (by Navy Calculator): 146lb (down 1lb)
Average morning/fasting blood sugar:100

-->Adam

[Adam Levine]

Week of 12/3 - Week 6 - Damn good week
Notes:
- Achieved goal of 3x5 chins.
- Achieved goal of <100 blood sugar every day this week, without drugs. That's normal blood sugar.
- Fully recovered from surgery and authorized to lift, but I'm still holding off on NLP until I see Coach Schudt on the 21st. I want to start NLP on the right foot, and not reinforce bad habits.

- Next week, I'm working on improving chins form - shrugging and holding at bottom, eliminating swing, and holding at the top for a second. I want to get 3x5 with better form.
- Since I don't need a recovery diet anymore, adjusting weight change target to a loss of 0-0.5 per week, basically maintenence.

Monday, 12/3
Chin up machine: 55x10,77x5,110x3,132x2
Neutral-grip pullups:
(174.6+0)x5x2
(174.6+0)x4x3
(174.6+0)x3x1
Total: 25 in 6 sets

Treadmill Intervals: 15°,3x30 seconds,3 minute rest,7.4MPH,Peak HR 176

Wednesday 12/5
Chin up machine: 55x10,77x5,110x3,132x2
Neutral-grip pullups:
(177.0+0)x4x2
(177.0+0)x3x1
(177.0+0)x2x1
Treadmill Intervals: 15°,3x30 seconds,3 minute rest,7.6MPH. Peak HR 173
(177.0+0)x3x2
Total: 19 in 6 sets

Friday 12/7
Chin up machine: 55x10,77x5,110x3,132x2
Neutral-grip pullups:
(175.8+0)x5x2 (took 7 min rest before 3rd set)
(175.8+0)x4x1
(175.8+0)x3x3
Total: 23 in 6 sets

Sunday 12/9
Chin up machine: 55x10,77x5,110x3,132x2
Neutral-grip pullups:
(176.0+0)x5x3 (took 8 min rest before 3rd set)
Treadmill Intervals: 15°,2x30,1x28 seconds,3 minute rest,7.6MPH. Peak HR 172
(176.0+0)x4x1
(176.0+0)x3x2
Total: 25 in 6 sets

Diet Stats:
Average calories/day: 2,204
Average protien/day: 261g
Average carbs/day: 185g
Average fat/day: 50g
Protien from dairy: 344g - 2.7 GOM equivalent (19%)
Supplementation and drugs:
- 5,000 IU of Vitamin D per day
- 1 Flintsones multivitamin/day
- 10mg Atorvastatin/day
- 1 OTC Esomeprazole/2 days
- 5g Creatine per day
- 15tsp benefiber per day
- 2g+ DHA and EPA per day, in the form of canned salmon

Body Stats:
Age: 47
Height: 5'9.7"
Weight: 174.1lb (down 0.4lbs)
Neck: 15.5" (down 0.25")
Waist: 34" (down 0.25")
Body Fat (by Navy Calculator): 16.6% (steady)
LBM (by Navy Calculator): 145lb (down 1lb)
Average morning/fasting blood sugar:96

-->Adam

[Adam Levine]

Week of 12/10 - Week 7 - Recovered and Lifting
Notes:
- Restrictions cleared. Started lifting a bit.
- Looking forward to seeing Coach Schudt for the first time next week.
- Body stats taken a day late due to the fact I lost my tape measure.
- Changed form of pullups. Now holding for two full seconds at top and five at bottom. This caused me to lose reps - no longer doing 3x5.
- A little upset that I didn't gain any reps on chins this week, but looking at the numbers, I did go up 1.8lb of bodyweight, so I guess that's progress.

Tuesday, 12/11
Chin up machine: 55x10,77x5,110x3,132x2
Neutral-grip pullups:
(175.8+0)x5x1
(175.8+0)x4x2
(175.8+0)x3x1
Total: 16 in 4 sets

Treadmill Intervals: 15°,3x30 seconds,3 minute rest,7.6MPH,Peak HR 179

Thursday 12/14
Chin up machine: 55x10,77x5,110x3,132x2
Neutral-grip pullups:
(176.4+0)x5x1
(176.4+0)x4x2
(176.4+0)x3x1
Total: 16 in 4 sets

Squat:
45x10,65x5,85x3,105x2
125x5x3

Bench:
45x10,65x5,95x3,115x2
135x5x3

Treadmill Intervals: 15°,3x30 seconds,3 minute rest,7.6MPH,Peak HR 174

Sunday, 12/16
Chin up machine: 55x10,77x5,110x3,132x2
Neutral-grip pullups:
(177.6+0)x5x1
(177.6+0)x4x2
(177.6+0)x3x1
Total: 16 in 4 sets

Squat:
45x10,65x5,85x3,105x2
125x5x3

Bench:
45x10,65x5,95x3,115x2
135x5x3

Treadmill Intervals: 15°,3x30 seconds,3 minute rest,7.7MPH,Peak HR 179

Diet Stats:
Average calories/day: 2,248
Average protien/day: 287g
Average carbs/day: 209g
Average fat/day: 35g
Protien from dairy: 369g - 2.9 GOM equivalent (18%)
Supplementation and drugs:
- 5,000 IU of Vitamin D per day
- 1 Flintsones multivitamin/day
- 10mg Atorvastatin/day
- 1 OTC Esomeprazole/2 days
- 5g Creatine per day
- 15tsp benefiber per day
- 2g+ DHA and EPA per day, in the form of canned salmon

Body Stats:
Age: 47
Height: 5'9.7"
Weight: 173.7lb (down 0.4lbs)
Neck: 15.5" (Unchanged)
Waist: 34" (Unchanged)
Body Fat (by Navy Calculator): 16.6% (Unchanged)
LBM (by Navy Calculator): 145lb (Unchanged)
Average morning/fasting blood sugar:97

-->Adam

[Adam Levine]

Week of 12/17 - Week 8 - Starting NLP/Closing Entry
Notes:
- Saw Coach Schudt and taught the lifts, starting points for NLP set.

Tuesday, 12/18
Chin up machine: 55x10,77x5,110x3,132x2
Neutral-grip pullups:
(176.8+0)x5x3

Squat:
45x10,65x5,85x3,105x2
125x5x3

Friday, 12/21 - Meeting with Coach Schudt
- Did not log warmup sets.

Squat:
115x5x3

Press:
65x5x3

Bench:
135x5x3

Deadlift:
185x5x1

Sunday, 12/23
First NLP workout on my own.
Will be reported in next log on Starting Strength logs.

Diet Stats:
Average calories/day: 2,345
Average protien/day: 255g
Average carbs/day: 227g
Average fat/day: 52g
Protien from dairy: 271g - 2.1 GOM equivalent (15%)
Supplementation and drugs:
- 5,000 IU of Vitamin D per day
- 1 Flintsones multivitamin/day
- 10mg Atorvastatin/day
- 1 OTC Esomeprazole/2 days
- 5g Creatine per day
- 15tsp benefiber per day
- 2g+ DHA and EPA per day, in the form of canned salmon

Body Stats:
Age: 47
Height: 5'9.7"
Weight: 174.5lb (up 0.8lbs)
Neck: 15.25" (Down 1/4")
Waist: 34" (Unchanged)
Body Fat (by Navy Calculator): 17.1% (Up 0.5%)
LBM (by Navy Calculator): 145lb (Unchanged)
Average morning/fasting blood sugar:96

-->Adam

[Adam Levine]

Next log is here:
Resolution 2019 - Get Stronger