Hockeyman17 creates a diet and exercise program

Originally Posted by kushy

A lot of my friends who don't even lift or cardio have signed up for it. It's like the popular thing to do now...

yea fuuck that sh1t. I did warrior dash a few summers ago when i was in much worse shape but this is like 4 of those lol.

Originally Posted by DylloS

yea fuuck that sh1t. I did warrior dash a few summers ago when i was in much worse shape but this is like 4 of those lol.

It was definitely excessively long. The pain in my joints near the end was pretty bad. You don't really need to be strong to do it, you just need cardio. Strength would help for some of the obstacles but everyone helps each other anyway so it doesn't matter.

Starting to get back into shape for the upcoming hockey season. I finally feel my knee has recovered enough to start squatting again. Tuesday was my first day at the gym in about 2 months. It's amazing how fast you lose strength, I'm hoping I can gain it back quickly.

Focusing on flexibility and form:

5 min treadmill warm up

Front Squat: 12x45, 12x95, 12x95

Back Squat: 12x95, 12x95, 12x95

Burpees: 2x15

Chest Press: 12x45's, 12x55's, 12x55's followed by bench press only bar until fail.

10lb Med Ball twists w/ friend (toss back and forth twisting at hips) I wish my gym had a 20lb med ball

2x15 Leg throw downs w/friend

2x10 tricep dips

10min Bike lvl 10

Sucks to be way below where I was lifting at my peak but I'm glad to be back at it without pain.

Originally Posted by Hockeyman17

Starting to get back into shape for the upcoming hockey season. I finally feel my knee has recovered enough to start squatting again. Tuesday was my first day at the gym in about 2 months. It's amazing how fast you lose strength, I'm hoping I can gain it back quickly.

Focusing on flexibility and form:

5 min treadmill warm up

Front Squat: 12x45, 12x95, 12x95

Back Squat: 12x95, 12x95, 12x95

Burpees: 2x15

Chest Press: 12x45's, 12x55's, 12x55's followed by bench press only bar until fail.

10lb Med Ball twists w/ friend (toss back and forth twisting at hips) I wish my gym had a 20lb med ball

2x15 Leg throw downs w/friend

2x10 tricep dips

10min Bike lvl 10

Sucks to be way below where I was lifting at my peak but I'm glad to be back at it without pain.

tell me about it man. I lost some squat strength myself and am dealing with a groin injury.

Having dealt with significant strength loss, and the frustration of it all... I can safely say it is more due to muscle memory than actual muscle loss, and within a month you should and most likely will be back to your old totals.

Originally Posted by dabears

Having dealt with significant strength loss, and the frustration of it all... I can safely say it is more due to muscle memory than actual muscle loss, and within a month you should and most likely will be back to your old totals.

I really hope that's the case. I felt like a newb with 95lb on my back.

Originally Posted by Hockeyman17

I really hope that's the case. I felt like a newb with 95lb on my back.

a while back i did 135x20 and was ok. If i did that how I would fall over.

youre doing some pretty basic workouts for an athlete. you should do some more research on what the focus should be for a hockey player.

Originally Posted by BreakMyWallet

youre doing some pretty basic workouts for an athlete. you should do some more research on what the focus should be for a hockey player.

For sure it was basic. I plan to implement dead lifts, weighted lunges, hang cleans as well as other complex exercises very soon.

Forgot to post my last workout but here was last nights with my brother:

3 min treadmill warmup

Dead lift; 10x45, 8x95, 8x135, 8x135, 8x135. Was pretty easy, looking forward to jumping in weight next time

Hang Cleans; 10x45, 8x65, 8x75, 8x75

Standing OH Press; 10x45, 8x65, 8x75, 8x75

3 rounds: 10 burpees, 12 ( total) weighted lunges

10 min bike gear 10.

I was talking to a buddy I see all the time at the gym. It's weird I see him EVERY time I go but he was injured the last 2 months also and was just getting back into it again. I mentioned I was choked about my numbers now compared to a few months ago and he said muscle memory should put me back close to where I was before in a few weeks. Someone on here told me the same thing, so I'm looking forward to it!

Originally Posted by Hockeyman17

Forgot to post my last workout but here was last nights with my brother:

3 min treadmill warmup

Dead lift; 10x45, 8x95, 8x135, 8x135, 8x135. Was pretty easy, looking forward to jumping in weight next time

Hang Cleans; 10x45, 8x65, 8x75, 8x75

Standing OH Press; 10x45, 8x65, 8x75, 8x75

3 rounds: 10 burpees, 12 ( total) weighted lunges

10 min bike gear 10.

I was talking to a buddy I see all the time at the gym. It's weird I see him EVERY time I go but he was injured the last 2 months also and was just getting back into it again. I mentioned I was choked about my numbers now compared to a few months ago and he said muscle memory should put me back close to where I was before in a few weeks. Someone on here told me the same thing, so I'm looking forward to it!

yea you'll be fine man. We'll climb up together dude. I'm looking forward to this year so much.

I usually eat something like this for my first coffee break of the day. I think it's more grease and fat than I need but since I have a weak breakfast when I get up I'm always looking for somewhere with healthy food to eat. The plan is to essentially cut bread but increase protein. I want to gain about 5 lbs muscle.

Cut bread, but replace the carbs with about a 60/40 split of fat & protein. That looks like its from a restaurant, so the oils they use are vegetable oils / hydrogenated oils that are going to make you fat.

Remember this... restaurants = business so even the "healthiest" of restaurants cut costs by using soy fillers, hydrogenated oils instead of olive/coconut etc... plus loads of preservatives in their food.

There are a few quality restaurants you can find that are legitimately healthy, but you will pay for it. Anytime I go eat at a restaurant I consider it a cheat meal, because I know theres some form of crap in the food I'm getting no matter what I order.

Ditch the ketchup btw, its pure chemically processed sugar and personally I think it ruins the taste of food... if you stop using it you will understand.

Why do you eat a weak breakfast? Why couldn't you cook that meal you posted at home? I cook eggs and bacon or sausage every single morning and have eaten it within 15 minutes. It's really not as hard as you think

Originally Posted by dabears

Cut bread, but replace the carbs with about a 60/40 split of fat & protein. That looks like its from a restaurant, so the oils they use are vegetable oils / hydrogenated oils that are going to make you fat.

Remember this... restaurants = business so even the "healthiest" of restaurants cut costs by using soy fillers, hydrogenated oils instead of olive/coconut etc... plus loads of preservatives in their food.

There are a few quality restaurants you can find that are legitimately healthy, but you will pay for it. Anytime I go eat at a restaurant I consider it a cheat meal, because I know theres some form of crap in the food I'm getting no matter what I order.

Ditch the ketchup btw, its pure chemically processed sugar and personally I think it ruins the taste of food... if you stop using it you will understand.

Why do you eat a weak breakfast? Why couldn't you cook that meal you posted at home? I cook eggs and bacon or sausage every single morning and have eaten it within 15 minutes. It's really not as hard as you think

I think you're kinda overthinking it here for OP. Simple is better. Rest days high fat/low carbs. Lift days low fat, high carbs... all while keeping protein high.

Pretty much same here. unless it's to a place like Subway where I sometimes like to go for my PWO meal. One of the low fat high protein, high carbs subs, Sweet onion teriyaki with double meat...


Yesterday I was forced to go to this beach bar, bacon cheeseburger cheesefries, calamari, 2 pitchers. LOL oh man. I had a lil more strength in the gym today

Hockeyman, just out out curiosity, how old are you? You lead quite the active lifestyle!

Originally Posted by dabears

Cut bread, but replace the carbs with about a 60/40 split of fat & protein. That looks like its from a restaurant, so the oils they use are vegetable oils / hydrogenated oils that are going to make you fat.

Remember this... restaurants = business so even the "healthiest" of restaurants cut costs by using soy fillers, hydrogenated oils instead of olive/coconut etc... plus loads of preservatives in their food.

There are a few quality restaurants you can find that are legitimately healthy, but you will pay for it. Anytime I go eat at a restaurant I consider it a cheat meal, because I know theres some form of crap in the food I'm getting no matter what I order.

Ditch the ketchup btw, its pure chemically processed sugar and personally I think it ruins the taste of food... if you stop using it you will understand.

Why do you eat a weak breakfast? Why couldn't you cook that meal you posted at home? I cook eggs and bacon or sausage every single morning and have eaten it within 15 minutes. It's really not as hard as you think

Thanks for the reply. I'm definitely going to try to wake up earlier to cook for myself. I've never been big on cooking but I would like to start. I just went for groceries and picked up;

Meat
Lots of Veggies
Sweet Potatoes
Milk (couldn't find whole milk)
Bacon
Eggs
Extra Virgin Olive oil (good or no???)
Carrots

Originally Posted by b_cyrus

hockeyman, just out out curiosity, how old are you? You lead quite the active lifestyle!

27

Originally Posted by Hockeyman17

Thanks for the reply. I'm definitely going to try to wake up earlier to cook for myself. I've never been big on cooking but I would like to start. I just went for groceries and picked up;

Meat
Lots of Veggies
Sweet Potatoes
Milk (couldn't find whole milk)
Bacon
Eggs
Extra Virgin Olive oil (good or no???)
Carrots

yes the olive oil is good.

Originally Posted by Hockeyman17

It was definitely excessively long. The pain in my joints near the end was pretty bad. You don't really need to be strong to do it, you just need cardio. Strength would help for some of the obstacles but everyone helps each other anyway so it doesn't matter.

My strategy in a race like that would be to wear everyone else out by having them help cart my fat carcass over all the obstacles.

Originally Posted by Hockeyman17

27

I'm 24, also in Canada, and play ice hockey for two teams year round... I didn't really want to focus on fat gain because if you are active playing hockey you never have to worry about that... however learning how to cook, eating at home often and limiting my carb intake as much as possible has given me the most daily energy I have ever had, and by learning to cook I can create meals that are both way better tasting and more nutritious than what I can pay at a restaurant or take out place, for significantly less money too.