The Long and Winding Road

[Firedrake]

Okay, I'm going to give this a try, in the hopes I'll do better at keeping on track.

I'm 54, and one year out of major back surgery to put a titanium cage around my spine from L2-S1. The doctor released me Tuesday to do whatever I wanted -- provided I'm careful. He said that, structurally, my spine is stronger than it's ever been, and it's certainly in better shape. Last year, before the surgery, I was no longer exercising, because the nerve impingement had gotten so bad the extensor muscles in my legs weren't working right, I couldn't walk without a cane, and stairs were a near-impossibility -- I had to drag myself up with both hands on the banisters. Falls were becoming increasingly common, and I was six months from a wheelchair. I had fallen a couple of years before when I lost control of my legs while hiking, and tore the right quad completely off the kneecap.

All that has passed. Since the surgery, the strength has been slowly returning to my legs. I can actually do most of a deep-knee bend without holding on, and I've been through PT and bodyweight exercises. Yesterday, I started back to the gym. Working very light, I did a few incline bench presses with a whole 135 lbs., some DB laterals, some lat pulldowns and Hammer Strength Rows.

Today, I actually used the "horizontal leg press" machine with 215 lbs. for 15 reps, a set of leg extensions with 50 lbs. and leg curls with 60. (PT did me a little good). I also did some preacher curls at 60 lbs. and rope triceps pressdowns.

I currently am 6' 2.5" tall, weigh 276 lbs., way too much of which is fat. My chest is 52", my waist 44" (blegh). Arms are about 16", Calves about 17".

I'll start serious record keeping on Monday.

Now: for a little history: I've been lifting since I was 14, when I saw a picture of Dave Draper on the cover of "All American Athlete." I considered competition, and was well on my way when I joined the Army. Oh, well. Between breaking both tibia and the jeep accident that messed up my back, I was never quite the same. A good sports chiropractor kept me going once I got out, and I spent a number of years working out regularly and doing medieval swordfighting in full armor. I'm USED to being active. Seven years ago, at my best, I was still squatting 400 in my 40s. And no, the doctor said the squatting did NOT hurt my back, and it was the muscle that had been there that kept me upright THIS long.

Things didn't start going downhill till 2002, when I tore my left bicep off at the elbow in a fall in the garage. 2003 saw arthritis surgery in the shoulder (too many years with a shield in that left hand), and 2004 was the fall that tore the quad. It was 2005 before we discovered it was the impinged nerve that caused the fall.

So: here I am, looking to build on this bitchin new "Titanium Man" structure I've been given. (But I didn't get the cool repulsor rays or jet boots). I haven't quite decided how I'll split things out, but I'll keep you posted. Keeping a log here will help me keep track.

"Sgt. Rock" has given me some advice on building the back, but anyone else with suggestions for someone who really hates admitting he's aging would be appreciated. I guess I make a rather odd figure, in my current shape, wearing an "Animal" beanie and "House of Pain" hoodie, with my mostly-white beard sticking out. *grin*

Any advice is certainly welcome, especially from anyone who's faced the same demons, but all are welcome to put in their two cents worth.

[Firedrake]

I'm only a month back in the gym, a year after major back surgery. The surgeon told me to hit it as hard and heavy as I like -- the titanium around the lower spine is stronger than any other part of my body. So, I'm about to see how much mass I can put back on after two years of enforced inactivity. (One before the surgery when I could hardly walk or move, and one since the surgery).

I had once been a junior level competitor, but that was long ago, before the Army fouled up my back to begin with -- if it hadn't been for the iron, I'd have been in a wheelchair long before. I've spent years doing medieval combat in full armor, and had been a regular trainer till I fell down a hill hiking and tore the right quad in 2005.

I'm really just getting focused again -- the first couple of weeks back was just seeing where I was. I was enjoying moving and feeling pumped again (though God knows it doesn't show much yet . . .) This week, I decided to actually start working -- at least for me. I'm 54, and my serum test levels are kind of low (going to see the endocrinologist to fix that next week)

Yesterday was legs -- 4 sets of thigh curls (50x20, 60x15, 70x15, 80x15), 4 sets of thigh extensions (50x20, 75x15, 90x 10, 100x8), 4 sets of squats -(135x15, 185x10, 205x8, 225x8), and seated calf raises -- (200x20x4) -- not huge numbers, but considering a year ago I couldn't walk up a flight of stairs, this was enough to make me -want- to hurl.

Today was back -- hypers 4 sets of 25 with a 10lb plate; pulldowns: 4 sets 100x15, 110x12, 120x10, 140x8), rack deadlifts (135x15, 155x15, 175x10, 175x10), low pulley rows (90x20, 110x15, 120x10, 130x10). I was done, except for 20 minutes on the treadmill at a 4.5 incline, wearing 10lb leg weights.

So, I'm just really getting started. I've got way too much bodyfat, thanks to a sedentary job and business lunches, but I managed to avoid the donuts in the meeting this morning. I'm focused on burning up the bodyfat right now, then I want to see how much muscle I can put back, and how fast.

So, that's probably TMI, but I wanted to share. I'm stoked enough that I've even found a gym to work out at while I'm out of town Thursday through Tuesday coming, thanks to one of the Alabama Animal crew, "Buh-Buh"

[Firedrake]

Wednesday saw me doing biceps and chest (weird combo, but it seems to work).

Incline DB Curls: 20x15, 25x15, 30x10, 30x8
Pinwheel DB Curls: 20x15, 20x10, 20x10, 25x8
Reverse Cable Curls: 40x20, 50x15, 60x10, 60x8
EZ Bar Cable Curls: 50x15, 60x10, 60x8

Hammer Incline Bench Press: 135x15, 155x10, 175x10, 205x8
Hammer Pullover Machine: 80x25, 105x15, 135x10, 150x8
PecDec Press: 90x15, 100x10, 110x8

Did the "crunch" machine they have, too: 3 sets of 35 reps with 80lbs.

Then I spent yesterday stuffed into coach airline seats between Los Angeles and Birmingham. <blerg!> ("Whaddaya mean I can't have more water -- I need at least another two liters today . . .")

Looking at some of the other numbers around here, I feel a little wimpy, but hell, it's only my first month in the gym after back surgery, so I have to build -- but then, I've always been the impatient type.

Hell, I'm even on vacation in Alabama for a few days, and am sitting here in my sweats getting ready to head for the gym I found out about from "Buh-Buh" on the Alabama ABC Board.

Have fun, "y'all"!

[Firedrake]

Thursday was spent on airplanes. Hardly a rest day, with my legs cramping in coach, but it'll do.

One of my friends was worried I was pushing too hard, but I'm staying in strict control of the weights, with tight form, but after six months of "physical therapy" (I never want to see another TheraBand), I'm really enjoying the iron.

Because I'm visiting relatives in Alabama ("Why're y'all goin' ta workout? You could get hurt doin' that. It's your vacation . . . "), I was at Performance Fitness in Trussville, Alabama, today, about 15 miles east of downtown Birmingham. Nice place -- a different selection of machines, but at least the same treadmill and a good selection of free weights, and some other guys actually trying to use the free weights, which was fun.

I did 20 minutes on the treadmill at a 7 incline at 2.75mph (I still can't walk real fast due to the injury, but it's coming up), to warm up properly.

They had a Nautilus ab machine, which isn't as good for full ROM as the one at my gym , but was okay. 80lbs x 50, 110 x 25.

Cybex Eagle Tricep Extensions: 65x20, 85x15, 105x5 (oh, well), 65x15
DB Triceps OH Extension: 20x15, 25x10, 20,10
Smith Machine Seated Press: 85x15, 85x12, 105x10, 105x8
Front Straight-Arm Raise w/Plate: 45x20, 45x12, 45x10, 45x8
DB Shrugs: 40x20, 45x12, 55x12, 55x10
Bent Over DB Lateral Raises: 15x20, 20x15, 20x12, 20x8

. . . I was fried. Hertz is going to hate me -- I got into the nice leather-seated rental car wearing a drenched t-shirt, and still sweating up a storm. I figure it's revenge for the smoker who had the car before me.

Rest tomorrow and Sunday. Legs on Monday.

[Firedrake]

So, swimming through the remnants of Tropical Storm Fay, I was back at Performance Fitness in Trussville, AL, on Monday morning . . .

a five minute warmup on the treadmill was all I wanted, since I was doing legs,

Then 80x35 on the Cybex Eagle Ab machine, and 25 reps on the Crunch bench.

Leg Extensions 70lbs x 20 reps, 60x15, 90x10
Leg Curls: 60x15, 70x15, 80x10
Hammer Leg Press (125lb. sled+) 4 plates (180) x 20, 180x20, 230x15, 280x15, 280x150 . . . because I went knees to chest on these, I was REALLY frickin' sore on Tuesday and Wednesday. Trying to get through DFW airport was, um, a challenge. Sitting in coach seats all the way across country was a real pain.

Seated Calf -- 90x20, 110x15, 130x15

[Firedrake]

. .. because I was getting on a plane.

Did back this morning, back at Bally's Fitness in Rowland Heights (east of L.A.)

Skipped treadmill 'cause I was running late, thanks to an oil spill on the freeway.

Crunch machine: 80x30 - lower foot setting; 100x20 - upper; 100 x 10 lower; 60x30 upper

Life Fitness back extension machine (I surprised myself on this one): 120x30, 150x30, 180x30, 210x30, 240x30, 270x30 and 300x30 -- I suspect I'll regret this in the morning, because I followed it with:

Wide grip pulldowns: 100x20, 120x12, 120x10, 80x15 (yet, my lats are for crap)

Rack Deadlifts: 135x15, 155x15, 175x12, 175x12 (breathing like a freight train after these)

Low Pulley Machine: 75x20 narrow grip; 100x20 wide overhand grip; 112.5 x 15 narrow grip; 125x15 wide overhand; 137.5x15, wide o/h; 150x12 wide o/h (sloppy)

I'd like to have gone on to some upright rows and bentover dumbbell rows, but I was already late for work, and just because I'm the supervisor doesn't mean I can get away with it.

Normally, tomorrow would be shoulders and triceps, but I'm thinking about going ahead and doing chest instead . . . with whatever else I can work in.

[Firedrake]

So I did go ahead with chest: I was up and down with stomach problems all night thanks to some questionable sashimi yesterday at lunch. My energy level was for crap.

However . . .

Crunch Machine: 100x30 lower, 100x26 upper, 100x15 upper, 60x15 lower

Thought I'd try the "Rotary Torso" machine for obliques: 70x20, both left and right directions, then 70x15, both L/R

Hammer incline bench: 90x15, 140x5, (wups! told you energy was down), 110x8, 110x6.

Hammer Pullovers: 105x20, 135x15, 135x12, 135x6 (started cramping)

PecDec (long handles): 60x20, 75x15, 90x12, 90x10.

Since I missed a day this week thanks to travel, and blew off biceps today, I'll probably go in and tackle arms and shoulders tomorrow, and see if I have the energy to get some treadmill in.

Not happy with today's performance at all.

Anyone got any ideas for tomorrow?

[mjsef88]

For all that you've gone thru I'm amazed that you're putting up these numbers. You really have a true Iron Will to keep at it. Consider me subscribed to this.

Maybe since your arms are already fried from chest and back, maybe hit them up again? Maybe it will spark some new growth.

[Firedrake]

For all that you've gone thru I'm amazed that you're putting up these numbers. You really have a true Iron Will to keep at it. Consider me subscribed to this.

Maybe since your arms are already fried from chest and back, maybe hit them up again? Maybe it will spark some new growth.

And so I did. I tried a different Bally's closer to my house, and was delighted to find it had a better selection of free weights and even more hammer strength machines.

Started with abs (I really need the core strength back)

Crunch machine: 84x40, 100x25, 100x15
Rotary Abs (Obliques) 65x20x3 L/R

Hammer Preacher Bench: 45x15x3 (I'm having problems with pain in my left elbow)

Icarian Dip Machine: 80x20, 12w0x20, 140x15, 160x10 (Gee, pretty soon I might be able to do real dips)

Upper Pulley Curls (first time I've tried these) 24x15,15, 12, 10

Triceps Pressdown -- V-Shaped handle: 45x15, 15, 15, 60x12

Seated DB Curl -- 20x15, 14, 15, 12

DB Shrugs (well, I was in front of the dumbbells, so . . .) 55x15, 60x12, 60x12 (my grip failed first -- I hadn't brought the Versa Grips)

Hammer Strength Shoulder Press -- 100x15, 12, 12, 8

I blew off treadmill -- they were full :-(

So: tomorrow I take off. Monday, I do legs. I need to work out a better split, though.

[mjsef88]

very badass workout.

A buddy of mine had the same pain problem with his elbow on preacher curls. I made him do some elbow therapy I learned from class (I'm studying to be a PT), and had him use a straight bar instead of the EZ curl bar.

[Firedrake]

As far as elbow therapy is concerned, I have a slight complication. I tore the left bicep completely off the elbow in 2002, and the operation to re-attach it damaged the nerves to the extensor muscles of the hand. (It damaged the Posterior Interosseous Nerve). I've never regained controlled supination of the hand. It can be maneuvered into supination, but it won't go there without help.

Oddly enough, I didn't do it lifting -- I was putting the Christmas decorations away, stumbled in the garage, and struck my elbow on the corner of a chest while hyperextended reaching for support.

If feels like tendinitis, but sometimes it -doesn't- hurt, which makes me wonder if it's just out of the correct channel.

I iced it when I came home today, and will probably hit the jacuzzi later.

And yes, I have a determination to get my ass back in shape. I've had six years of operations, therapy and weakness and I'm f¨ckin' tired of it. The list includes arthritis surgery in the left shoulder in 2003, tearing the right quad off the kneecap while rock climbing in 2004 (apparently due to the pinched nerve in the back), and the spinal surgery last year to correct all the accumulated damage that began in the Army 33 years ago (yes, I'm 54). That surgery has been a huge success, and the doctor has given me full rein to push it as hard as I feel like.

It's feeling so good to be back under the iron, but I confess I'm impatient *grin*.

Thanks for the support!

[Firedrake]

It's 2 in the morning. About twenty minutes ago, I woke up out of a sound sleep, for no other reason than my body announced I was HUNGRY! Not peckish, not nibbly, but downright, stomach growling HUNGRY.

A bowl of oatmeal later, lets see if I can settle down.

I think my metabolism's gettin' a little freaky, here. I'd had chicken breasts, a sweet potato and green beans for dinner, about 6 p.m., and an apple and a piece of cheese about 10.

Whiskey-Tango-Foxtrot?

[Pizzalamp]

It's 2 in the morning. About twenty minutes ago, I woke up out of a sound sleep, for no other reason than my body announced I was HUNGRY! Not peckish, not nibbly, but downright, stomach growling HUNGRY.

A bowl of oatmeal later, lets see if I can settle down.

I think my metabolism's gettin' a little freaky, here. I'd had chicken breasts, a sweet potato and green beans for dinner, about 6 p.m., and an apple and a piece of cheese about 10.

Whiskey-Tango-Foxtrot?

i checked out your journey and consider me subbed
thats quite the journey youve been on w/ your injuries
and i hear ya on being hungry-that means your metablosim is on fire...fire baby!

[mjsef88]

It's 2 in the morning. About twenty minutes ago, I woke up out of a sound sleep, for no other reason than my body announced I was HUNGRY! Not peckish, not nibbly, but downright, stomach growling HUNGRY.

A bowl of oatmeal later, lets see if I can settle down.

I think my metabolism's gettin' a little freaky, here. I'd had chicken breasts, a sweet potato and green beans for dinner, about 6 p.m., and an apple and a piece of cheese about 10.

Whiskey-Tango-Foxtrot?

Happens often, to alot of us. Ha try to imagine what I'm going thru at night, taking in a boatload of calories every 1-1.5hrs. I'm trying to get my sleep cycle back to normal passing out around 2030hrs-2100hrs and waking up at 0500hrs. All summer I've been eating my last meal for the day at 2200hrs. I'll wake up and need something, so I put a jar of natty PB and a pre-mixed shake (only about 20g of pro.) by my bed.

[Firedrake]

What a difference -- I was swimming through horizontal rain to get to the gym in Alabama. Here in Ontario, CA, it's sunny and in the high 80s and sunny.

So:

Ab Crunch Machine: 84x50 (seat at level 5); 100x30 (seat at 4 for greater stretch), 100x20, 100x14
Hanging leg raises: 15x3 sets

Leg Extensions: 60x20, 70x15, 80x10, 80x10 (but the last two were real sloppy)

Seated Leg Curl: 100x15, 115x12, x12, x12

Leg Press: 2 plates per side x 20, 3 pps x15, x15, x12 (feeling really pwned by the pretty young thing who was beating my numbers, but I keep reminding myself I couldn't walk up a flight of stairs 16 months ago)

Hack Squats: 50x15, x12, x10 (blegh)

Calves: 170x20, 190x15, x12, x10

The only thing I -really- don't like about leg day is that the nice "swole" feeling that I had left over from arms on Saturday is now gone . . . everything's down in the legs!

msjef88: I haven't gotten quite to that stage yet -- I didn't wake up last night, but the fiancee fed me a fairly high-carb dinner. Not normal, but tasty occasionally.

I've had my PWO protein, but I'm still hungry. Probably going to attack some chicken breasts in a bit, or maybe some salmon. Anyone know where I can find an all-you-can-eat steak buffet? They'd be in REAL trouble right now.

[Pizzalamp]

youre rocking bro...stay strong mentally and youll be hitting it harder each time..never give up...good workout!

[mjsef88]

Solid leg day! Again, don't sweat the numbers, they'll shoot up out of no where. Also, I like the idea of putting the abs at the front of the workout, instead of hitting them up afterwards. I think I'll try that out tomorrow.

[machineman]

count me in! I did abs last week before my workout...it was a first and I will be doing it from now on...

[Firedrake]

Funny thing,

I hadn't thought I was having that great of a workout today, but I did seem to have a lot of energy, even if the weights seemed heavier. I felt even better after my PWO shake. The odd part is, I'm still a bit sore/swole/tight from Saturday's arm blitz (which I admittedly am enjoying), and my legs are -starting- to get sore after yesterday's legs workout, and my chest is probably going to HATE me come tomorrow, 'cause I changed up the exercises some, but all I can think of is MORE. MORE Iron, MORE exercises, MORE protein . . . I'm loathe to take a day off tomorrow, but I know I'll have a better back day if I wait 'till Thursday. Maybe I'll go swim or just do the treadmill . . .

Today's challenges:

Ab crunch machine (no, I know it doesn't take fat off the middle, but I need to tighten the core more to support the back): 90x50, 110x15 (u), 110x15 (l)

Hanging leg raises: 20, 15, then 12 reps.

Incline BB Press (changeup from Hammer incline): 115x10, 125x7, 125x5
Pullover Machine: 120x25, 135x15, x12, x8
Incline DB Flyes: 25x12, x12, x12, x8
Decline MTS Press (whatever that is -- it looked interesting): 30x20, 50x12, x8 (I guess it looks a little like a decline DB press . . . )
Life Fitness BP Machine: 90x12, x12, x12, x7

I got a much better "feel" on the incline BB Press than the Hammer machine version, so I think I'll stay with that. The flyes burned like a sumbitch, and that BP machine just made it tighter. I know my chest is relatively weak, but that'll come up fast, now that I can work my upper body without my back hurting. You can't imagine what a joy that is!

Last week, in Birmingham, I was wearing one of my "House of Pain" t-shirts, and the sweet young thing behind the desk said "I can't imagine why you'd want to wear that here . . . we're supposed to make you feel better!" I asked her if she'd ever worked legs so hard she had trouble walking or getting off the toilet. She looked blissfully confused, and asked "Why would I want to do that?" *sigh*

'drake

[mjsef88]

Last week, in Birmingham, I was wearing one of my "House of Pain" t-shirts, and the sweet young thing behind the desk said "I can't imagine why you'd want to wear that here . . . we're supposed to make you feel better!" I asked her if she'd ever worked legs so hard she had trouble walking or getting off the toilet. She looked blissfully confused, and asked "Why would I want to do that?" *sigh*

'drake

Funny story...just goes to prove that we're of a different breed.