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View Full Version : Through Hell And Back



h 3 L L b 0 y
03-01-10, 10:28 am
So here I am, one year on from my injury.. give or take a few months. This time last year, I had, over several months, gone from 195lbs to 225lbs. I felt a sense of accomplishment; knowing my bulk had gone well and I had packed on quite a few lbs of muscle. Then, in April, it all went wrong. During a football game with my friends, I was in goal and saved a shot from point blank, which ended up with my wrist getting snapped back. I thought it was a sprain, so kept moving it, hoping it wouldn't get stiff. As the days went on, I knew something was wrong. After taking an x-ray at the hospital, the doctors told me nothing had showed up, but to come back in a week as scaphoid fractures don't show up initially. I came back a week later, and low and behold, my wrist was fractured. I was placed in a splint for six weeks, but when it was time to take it off and start physiotherapy, all was not well. My wrist still ached as if it hadn't healed, and I knew it wouldn't be fixed with a few stretching exercises.

Cut a long story short, here I am today, back at 190lbs, three x-rays/one MRI scan/one CT scan later, ready to start again. The pain is still there, but the doctors say the bone is healed and so I should start using it, building up my strength slowly.

Since I'm starting all over again, I thought I'd do it properly; write a log to save all of my workouts, my diet, as well as anything else that pops into my head. It's been a depressing 12 months seeing all the muscle you've gained lost, but I hope muscle memory will make it happen slightly faster.

I have also currently taken up Muay Thai - I've be wanting to learn self-defense for a while now, and so have enrolled in two classes a week. I will still be eating more than my calorie limit, and know that bodybuilding and martial arts have two different objectives, but my focus is on getting back my muscle; the martial arts is just there to improve my fitness.

The weights in my workouts are in kg, as I come from the UK, but beware, the weights I'm starting to use are very low!

And so it begins..

h 3 L L b 0 y
03-01-10, 10:36 am
25-02-10

Chest

BB Bench Press -

30x12
40x10
50x10
60x4

Hammer Strength -

20x12
22.5x10
25x8
27.5x6

Flies -

7.5x10
7.5x8x3

Cables -

#3x8x3

First day back in the gym, and let me say I was glad to be back! Normally, I cannot do a single press-up the standard way as my wrists get bent back, and it causes too much pain. I was hesitant about hitting chest, as it puts my wrist in this position, but although the workout make it hurt a bit, the following day I was pain free - no more than usual which is easily bearable.

My diet consists of oats, eggs, lots of milk, rice, mince, chicken and vegetables mostly. I won't post how much I eat, but I do tally it up during the day, and ensure I hit 300 - 500 over maintenance. I'm not super strict, meaning I might have pizza for one day, but then I'll take that into account when counting calories. My main aim is to increase my strength and get some muscle back which I lost.

h 3 L L b 0 y
03-01-10, 10:43 am
28-02-10

Shoulders

DB Press -

12.5x15
15x12
15x10
15x8

Lat Raises -

5x15
5x12
5x10x2

Rear Delts -

7.5x10x4

DB Shrug -

20x12x3

Wanted to hit biceps today too, but the gym was closing early on a Sunday. Shoulders felt decent as they got hit hard with chest a few days earlier, but it was good workout. The pain I get the day after working a muscle really reminds me of when I first started working out. 5kg on lateral raises made me realise how weak I was. I find that when I use to train, my left side would always give first, but seeing as I haven't used my right hand for so many months, it's funny to see my right side giving out.

mritter3
03-01-10, 10:43 am
hey man...welcome back to the game...you will be surprised how fast you will get some of your strength back, but ill be here to push you along...good stuff thus far man.

h 3 L L b 0 y
03-01-10, 10:46 am
hey man...welcome back to the game...you will be surprised how fast you will get some of your strength back, but ill be here to push you along...good stuff thus far man.

Thanks, glad to have someone following me!

h 3 L L b 0 y
03-01-10, 8:05 pm
01-03-10

Muay Thai

Had a session of Muay Thai, boy was it tough. Started off with some skipping to get warmed up. Being 6'3", most of the ropes were too small and it kept smacking me on the back of the head. Think I'm going to have to buy a large pair. Started off doing some kicks.. namely chopping kicks and a few other low kicks. Went into some combos, with a few two minute bursts of all out punching. Didn't realise how bad my cardio was! I got a side stitch like twenty minutes into it, and found myself chugging down water every break. I like the feeling of sweating loads as it means to me that I am working hard enough. Getting fitter this way appeals to me a lot more than other standard types of cardio, so can't wait to properly get into it and get my technique and fitness up to standard.

h 3 L L b 0 y
03-02-10, 10:49 pm
02-03-10

Back

Reverse Lat PD -

#5x15
#7x12
#8x10
#8x8
#7x10

Cable Row -

#5x12
#6x10
#7x8
#8x6

One Arm Row -

15x12
15x10x3

Deadlift -

40x12
50x10
60x8x2

Couldn't wait for my back workout, think it's my favourite muscle. Lats were still a bit sore from the Muay Thai session, but not bad enough to need a rest day. Eased into it really, could have done slightly heavier weights, but my wrist needs to start acclimatising to lifting weights again.

Had a big post workout meal today consisting of 300g pasta and 4-500g mince. I like having the majority of my calories post workout when I think I need them the most. Try to aim for 1-1.5k cals in this period alone. Have been interested in IF for quite some time, and like the idea of eating within an 8 hour window.. I'm not as strict, but I still take principles like eating most cals after training, and then the hours up to bed.

h 3 L L b 0 y
03-08-10, 7:25 pm
08-03-10

Legs

Squats -

40x15
45x12
50x12
55x10
60x10

Leg Press -

50x15
70x12
80x12
90x12

Leg Curl -

25x15
30x12
35x12
25x20

Dammit I hate leg workouts! Felt like throwing up during the curls which told me I was working hard enough. Nice to work legs again; think I've neglected them a bit in the past.. who hasn't? But I know I'm missing a big part of bodybuilding not training them. Didn't put up high numbers, but I want to slow back into it, trying to get my form right, especially on squats. Did a chest/tri workout last week too with a friend that came to visit, but didn't note the numbers.

Had a big post workout meal of 250g rice and 500g chicken/mince. Was tough getting it all down, but I managed. Back day tomorrow!

h 3 L L b 0 y
03-10-10, 9:08 pm
10-03-10

Back & Bi's

Reverse Lat PD -

5x15
7x12
8x12
8x10
8x8

Cable Row -

#5x12
#6x10
#7x10
#8x8

Yates Row -

50x12
52.5x10
55x8
60x8

Hypers -

BWx12x4

EZ Bar Curls -

17x12x2
17x10

Incline Curls -

10x8x3

Crunches -

BWx15x4

Had a nice back workout! Realised Yates Rows is my favourite exercise for back; really feels like my back and lats are getting hit big time. Have lowered my post workout cals slightly, replacing them with 50g nuts. Still hitting about 500 over maintenance on gym days. Legs are very sore still from leg day! Have trouble getting up and walking.. Muay Thai today was brutal on them! But can't wait to hit squats again.

h 3 L L b 0 y
03-11-10, 11:34 pm
11-03-10

Shoulders/Calves

SM Military Press -

25x12
35x10
37.5x10
40x8

DB Press -

10x12
15x9
15x8
12.5x10

Lat Raise -

7.5x10x2
5x12x2

Rear Delts -

10x10x4

Shrugs -

22.5x12x4

Calf Raises -

35x20x3

Felt I had a much better shoulder workout today. Hit two compound presses, felt it worked them alot more, and my delts were much more sore than usual. Could also feel the lateral raises; liked dropping the weight for my final two sets and doing burn out sets almost. Nutrition is going good, getting all my cals in, pretty much all clean consisting of oats, milk, pasta, meat, eggs and nuts. Even though it hasn't been long since I started again, I can already see a small change in my body. Hope muscle memory will kick in quickly and I'll be back to my old self in no time!

h 3 L L b 0 y
03-18-10, 2:50 pm
15-03-10

Chest & Tri's

Bench Press -

40x12
50x10
60x8
60x8

Incline DB Press -

17.5x12
20x10
20x6
17.5x8

Overhead Ext. -

15x12x4

Rope PD -

#5x12x2
#4x12
#4x10

Had a short chest session today. Was only going to hit three exercises for it, as my split now includes triceps on the same day, but missed out incline flyes and went straight to triceps. Might try working chest & bi's next time as my tri's are pretty fried from the pressing but I'm not sure yet!

h 3 L L b 0 y
03-18-10, 2:56 pm
17-03-10

Back & Bi's

Lat PD -

#5x15
#9x10
#9x8x2
#8x10

One Arm Row -

17.5x10x4

Yates Row -

70x8
65x10x2
67.5x8

Deadlifts -

50x10
70x10
75x8x2

EZ Bar Curl -

27x10
27x6
24.5x8
22x10

Incline DB Curls -

10x8
7.5x10
7.5x9
7.5x8

Calf Raises -

40x25x2
50x20x2

Had a good back workout. Nice to see I'm getting stronger already. Had some good weight gain too from the looks of it, guess muscle memory is working. It's most likely also due to the additional water weight due to the creatine. Leg day today!

h 3 L L b 0 y
04-20-10, 7:42 pm
Had a hectic last month, came home from uni over easter, and been revising most of the time for end of year exams. Still been hitting the gym, but havn't had a chance to log most workouts, and upload them. That's soon to change though! Weights are in KG btw.

20-04-10

Squats - 40x15, 60x12, 70x12, 75x8
Leg Press - 100x12, 120x12, 140x12
Leg Curl - 45x12, 45x10, 45x8

DB Shoulder Press - 17.5x12, 17.5x9, 20x5, 17.5x6
Side Raise - 10x10x2, 10x8
Rear Delt Raise - #3x8x3

Dips - BWx8x2, BWx6
Overhead Extn. - 20x12, 22.5x8x2

Rope Crunches SS Planks til failure - #16x8

Gaining weight slowly but surely. Numbers keep going up weekly, have started a new split in which I hit bodyparts twice weekly. Think this is better than once, especially seeing as I stopped training for so long due to injury, and now am virtually a beginner again. Rest day tomorrow.

h 3 L L b 0 y
04-26-10, 10:07 pm
26-04-10

Chest/Back/Bis

Incline DB Press - 22.5x10, 27.5x6, 27.5x5, 22.5x10
HS Press - 42.5x5, 40x4, 37.5x6, 35x7, 22.5x10

Lat PD - #7x10, #8x8, #9x8, #9x6, #8x8
Rack Deads - 70x12, 80x10, 90x8, 100x9, 110x6

BB Curl - #10x8, #11x8, #12x6
DB Incline Curl - 17.5x6, 17.5x4

Good workout. Im trying to focus on sticking to the compound movements, and maybe doing 4-5 sets on them each, rather than work in exercises like flyes and cable cross-overs as I don't think I need them yet in my training until I build a good base. Going to be hitting each bodypart 2x weekly, so am only doing two exercises a bodypart for each workout. Keeping it simple!

h 3 L L b 0 y
04-27-10, 10:35 pm
27-04-10

Legs/Shoulders/Tris

Squats - 40x15, 60x12, 65x10, 70x8, 75x8, 80x6
Curls - 50x10, 50x6, 45x10, 45x7x2

Shoulder Machine - 30x12, 32.5x8, 35x6, 30x7
Side Raise - 12.5x8x2
Face Pulls - #8x8, #9x8

Dips - BWx6x3
Overhead Extns - 22.5x12, 25x8x2

Just another day in the iron game..

h 3 L L b 0 y
05-01-10, 8:03 pm
29-04-10

Chest/Back/Bis

Flat DB Press - 17.5x12, 20x12, 22.5x10, 27.5x8, 30x8, 30x6
HS Incline - 42.5x9, 45x5, 42.5x5, 40x5, 37.5x6

Cable Row - #7x15, #8x12, #9x10, #10x8, #11x8, #11x6
Yates Row - 70x12, 72.5x10, 75x8, 77.5x8, 77.5x6

Incline DB Curl - 17.5x8, 20x4, 17.5x6, 17.5x5

Started adding some Beta-ala9 to the mix, read a few articles on it, and thought I'd give it a go as I've heard it goes well with creatine. Eating just under 4k cals a day, and still really hungry!

h 3 L L b 0 y
05-01-10, 8:07 pm
01-05-10

Legs/Shoulders

Leg Press - 50x20, 70x20, 80x20, 90x20, 100x20
SLDL - Barx20, 30x15, 35x12, 40x10

Shoulder Machine - 30x12, 32.5x10, 35x8, 37.5x6
Lat Raises SS Face Pulls - 12.5x8x3 SS #9x12, #10x12

Didn't manage to do tri's today as the gym owner said she was closing early as not many people were there. It's like wtf I'm still here training? Who cares if theres not many other people. Still got a nice shoulder pump though. And first time doing SLDL, back felt quite pumped, need to get technique spot on.

h 3 L L b 0 y
11-04-10, 1:39 pm
Finally back on the forums. Took a long break from updating my journey, and I've got only myself to blame. Been a busy summer which included backpacking for a month across the middle east; had a great time. Back to training now!

Weight seems quite steady at around 15.5 stone, joined a new gym that is an hour walk away which is shitty, but you gotta do what it takes I suppose. Sticking to a 4 day a week split, diet has slightly changed as I'm interested in doing sort of a body re-comp. Calories are just under maintenance, so I guess it is technically a cut, with the main approach of eating carbs (excluding veg) only at breakfast and post workout. Going to run this for a about a month and see how the scales/mirror react. Start of by posting the last workout I had..

Back/Bis (3/11)

Cable Row - 52x12, 59x10x8, 66x6
Yates Row - 40x12, 50x10, 60x8x8
Machine Hypers - 79, 86, 93, 100 x 12
BB Curl - 30x10, 35x6x6, 30x6
Machine Curl - 45x8x6, 41x8x6

All numbers are in kg. Nothing impressive, but just getting started after settling into uni to study my third and final year of law! It's going to be very busy, but I hope I'll be able to train and eat right as best as posible.

machineman
11-04-10, 6:56 pm
welcome back bro!! Just remember to leave the ego at the door. Especially after coming back from an injury. Let's get this thing rollin along!!

h 3 L L b 0 y
09-26-11, 8:54 pm
Looks like I'm back.. Damn it's been a hectic twelve months. Graduated from university with honours, now looking for a job! Been back into training for a couple weeks now, hopefully get myself into a good routine again. Seems like ages since I visited this place!

Training is centred around 5x5 mostly, with some accessory work. I know it should be left unchanged, but I feel this will still enable me to add some size while working on my strength to establish a good base. In terms of diet, I'm still going strong with intermittent fasting - the lean agains approach (16/8). Calories are around maintenance on workout days, while under that on rest days.

Sitting at ~232 lbs with body fat around 16-18% at most. Looking to cut down to an acceptable body fat % / recomp before increasing calories.

Stay tuned!

h 3 L L b 0 y
09-27-11, 7:13 pm
Ok so let's re-start this journey with a workout I did two days ago. Although I train in England and thus use weights in KG, I'll convert them to LBS just to make it easier for the majority here. Weights are not impressive attt allllll! But hey, better late than never..

Back + Shoulders - 26/09/11

Pullups: #11x10, #10x6, #10x5, #12x8 (Yes they're assisted - go on, laugh!)
Yates: 155x10, 165x6x3

SMP: 120x5x5
Machine Lat Raise: 130x10, 130x8, 120x8
Rear Cable Flyes: 20x8x2, 30x6x2

No DL this week, going to do SLDL during my leg workout tomorrow. Not be able to do BW on PUs yet makes me realise that firstly my body fat is too high, and secondly my strength sucks. Adding weight weekly to my 5x5 so shouldn't be too long before I can put up some decent numbers.

h 3 L L b 0 y
09-28-11, 9:16 pm
Wheels - 28/09/11

Squats: 130x10, 130x5, 200x5x5 (ATG!)
RDL: 110x12, 110x10, 110x10, 110x8
Leg Press: 310x8, 310x10, 310x12, 310x14
Calf Raises: 250x20, 270x18, 290x16, 290x14

Nice workout! Lower back was pretty pumped after RDL - Gotta try and feel it in my hams a bit more.

h 3 L L b 0 y
09-30-11, 8:23 am
Fast forward a couple of days, and I guess that lower back pump wasn't a good one! Woke up the next morning, and I couldn't move my back. Ouch. Maybe my form sucked in the last few sets. I definitely did something wrong/different. Backs a bit better this morning; just trying to keep it warm and keep moving. Hopefully it's alright by tomorrows session.

h 3 L L b 0 y
10-03-11, 3:50 pm
Decided a few days ago that if I really want to get serious, I need to improve my strength a lot! And what better way than by using the Starting Strength routine. I love the setup, and I think it's best to improve my numbers in the major lifts.

I've got two little tweaks to it - I know people get screwed at for changing the routine, and I fully agree, but I've swapped power cleans for rows as I don't have a proper instructor to teach me the correct form, and military press is going to be seated, because ever since I've changed it to that, I've seen slightly better growth in my shoulders.

Workout B - 03/09/11

Weights in KG

Squats: 20x5, 35x5, 50x3, 70x2, 90x5x3
SMP: 20x5, 30x5, 40x3, 50x2, 60x5x3
Yates Rows: 20x5, 40x5, 50x3, 60x2, 75x5x3

Nice workout. I'm still using IF with this routine - on a cut atm, so I know once I get to the higher weights, my strength will suffer, but I'm hoping that won't be for a while yet.

h 3 L L b 0 y
10-10-11, 6:27 pm
Workout A - 10/10/11

Weights in KG

Squats: 20x5x2, 45x5, 65x3, 75x2, 95x5x3
Bench Press: 20x5, 40x5, 55x3, 70x2, 80x5x3
Deadlift: 45x5x2, 70x3, 100x2, 120x5

h 3 L L b 0 y
10-17-11, 10:08 pm
Workout B - 17/03/10

Weights in KG

Squats: 20x5, 40x5, 65x3, 75x2, 100x5x3
Bench Press: 20x5, 40x5, 55x3, 70x2, 82.5x5x3
Deadlift: 50x5, 70x3, 110x2, 130x5

Logging has been crap, but I'm definitely getting my workouts in. Numbers going up weekly.