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CardioMASScular

Afternoon everyone!

My name’s Jamie, I’m 33 years old, and from South Yorkshire in the UK. I’ve trained since I was about 16, and always had a passion for it. I’ve dabbled in bodybuilding and powerlifting, and even did a stint competing in Strongman on an amateur level.
Unfortunately, around 5 years ago, my life was changed massively - my heart started to fail. I spent a few weeks in hospital, not knowing if I’d make it out. Eventually I stabilised and went home, and the following years were very rocky.
Before christmas I finally had the surgery I needed : my aortic valve was replaced, and I had three holes repaired with mesh. My left ventricle is still severely enlarged, but the hope is that it will partially recover over the net few years (otherwise I’ll be having a transplant).
I started doing light cardio about 6 weeks after surgery, then moved onto light weightlifting at around the 3 month mark. It’s been about 6 months now, and I’m at the point where I don’t get much pain from the surgical wound, and I’m feeling a bit better in general, so I’ve moved onto getting some proper work in.
I used to log my workouts on wannabebig, but it seems that it’s dead, so decided on using this site, as I’ve browsed the articles on here quite a bit in the past.
I’m currently weighing around 91kg (down from around 110 last February), and my goal is to get to around 85.
I currently eat low carb all week, with one refeed every other weekend. I know a lot of you won’t be into the low carb thing, but I find it lets me cook tastier meals, which helps me adhere to it.

My new routine, which I started Monday is…

Day 1 - Upper Bench Focus
1a.Flat Bench 3x5
1b.Prone Dumbell Row 3x8
2a.Close Grip Bench 2x8
2b.Dumbell Hammer Curls 2x10
3.Face Pull 2x10
4.Front To Side Raises 2x10
5.Battle Ropes HIIT

Day 2 - Lower Squat Focus
1.Box Jump
2a.Squat 3x5
2b.One Leg Calf Raise 2xmax with bodyweight
3a.Deficit Deadlift 3x8
3b.Leg Raises 2xmax
4.One Leg Extension 2x10

Day 3 - Upper Overhead Focus
1.Hang Clean & Press 3x5
2.Pullups 3x8
3a.Incline Dumbell Bench 3x8
3b.Dumbell Shrugs 2x10
4a.One Arm Dumbell Preacher Curl 2x10
4b.One Arm Dumbell Tricep Extension 2x10
5.Kettlebell Hang Clean & Press For Time

Day 4 - Lower Deadlift Focus
1a.Deadlift 3x5
1b.Side Bends 2x10
2a.Front Squat 3x8
2b.Bodyweight Calf Raise 2xmax
3.Seated Leg Curl 2x10
4.Rowing Machine HIIT

Volume is low due to energy levels, and most lifts are supersetted to try and keep things as brief as possible.
I perform ten minutes of light cardio, some mobility work and light stretching before each session. Steady state cardio is done on off days for heart health, and I stretch the trained bodyparts after each workoout for 3 sets of 30 seconds each muscle.

Thanks for reading!

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Monday 09.04.18 - Week 1, Day 1, Upper Bench Focus

Starting with some very modest weights for the next few weeks, while I get used to the movements again.

1a.Flat BB Bench
60kgx5
60kgx5
60kgx5

1b.Prone DB Row
16’sx8
16’sx8
16’sx8

2a.Close Grip BB Bench
40kgx8
40kgx8

2b.Seated DB Hammer Curls
6’sx10
6’sx10

3.Face Pull
7.5kgx10
7.5kgx10

4.DB Front to Side Raises
2’sx10/10
2’sx10/10

Conditioning - Battle Ropes
6 sets of 10 seconds all out, 20 seconds rest

Wednesday 11.04.18 - Week 1, Day 2, Lower Squat Focus

1a.Back Squats
60kgx5
60kgx5
60kgx5

1b.One Leg Calf Raise
Bodyweightx3
Bodyweightx3

2.Deficit Deadlift
50kgx8
50kgx8
50kgx8

3.One Leg Extension
18kgx10
18kgx10

4.Hanging Straight Leg Raises
x11
x10

Conditioning - Box Jumps
23.6" box, holding 3kg medicine ball - 6x2

Was a bit nervous for today, as my cardiologist told me to stay away from squats. Thing is, my cardiologist told me not to train at all, and another said it can only do me good, so I’m going with the old ‘anything in moderation’ take on it. I’m going to work my way up slowly and see how I get on. Squats have always been my weakness anyway (got some really long, skinny legs), so I’m not gonna be handling any massive weights.

Welcome!!! Its great you’ve bounced back and training again. Inspiring man

Thanks mate! Everythings twice as difficult, but it makes it twice as satisfying after you’ve got through it.

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Thursday 12.04.18 - Week 1, Day 3, Upper Overhead Focus

1a.Hang Clean & Press
40kgx5
40kgx5
40kgx5

1b.Pullups
Bodyweightx1
Bodyweightx1
Bodyweightx1

2a.Incline DB Bench
16’sx8
16’sx8
16’sx8

2B.DB Shrugs
16’sx10
16’sx10

3a.One Arm DB Preacher Curl
6kgx10
6kgx10

3b.One Arm DB Triceps Extension
6kgx10
6kgx10

Conditioning - Kettlebell Clean & Press
6kg for 30 seconds (9 reps per arm)
30 seconds rest
6kg for 30 seconds (6 reps per arm)
30 seconds rest
6kg for 30 seconds (3 reps per arm)

Stationary Bike
40 minutes @ level 5

Summary - Loving these short, superset workouts. Not done hang clean and press I’m years, it gassed me too much before the surgery, so was quite liberating to get them in. Routine feels really solid so far, looking forward to seeing my progress.

Saturday 14.04.18 - Week 1, Day 4, Lower Deadlift Focus

1a.Deadlift
80kgx5
80kgx5
80kgx5

1b.DB Side Bends
14kgx10 per side
14kgx10 per side

2a.Front Squats
30kgx8
30kgx8
30kgx8

2b.Bodyweight Calf Raises
x20
x16

3.Laying Leg Curl
22kgx10
22kgx10

Conditioning - Kettlebell Swings
12kg for 30 seconds
30 seconds rest
12kg for 10 seconds…definitely need more than 30 seconds to start
60 seconds rest
12kg for 20 seconds

Summary - Another good, short session. Not done kettlebell swings before, and they were an absolute killer. My heart definitely isn’t up to doing 30/30 intervals yet. Gonna go 30/60 next week, and gradually reduce it over the weeks.

Sunday -15.04.18 - Week 2, Day 1, Upper Bench Focus

1a.Flat BB Bench (pause on chest)
65kgx5
65kgx5
65kgx5

1b.Prone DB Row
18’sx8
18’sx8
18’sx8

2a.Close Grip BB Bench (pause on chest)
45kgx8
45kgx8

2b.Seated DB Hammer Curls
8’sx10
8’sx10

3.Face Pull
10.2kgx10
10.2kgx10

4.DB Front to Side Raises
3’sx8/8
3’sx8/8

Conditioning - Battle Ropes
7 sets of 10 seconds all out, 20 seconds rest

Summary - Another great session. Weights were done in around half an hour, which left a lot of energy to put into the ropes at the end. Happy with how I’m progressing on the ropes, to say I could barely finish one set of 10 seconds when I first started. Also, who needs curls when you’ve got that shit! Crazy arm pump.

You can do it I was in hospital for a month and we’re gonna put a pacemaker/defib combo in me. But the body is amazing how it regenerates itself. A true marvel. Just take one day at a time because your heart and health are number one😊

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Yeah, I’m easing back into it. The main worry is putting too much pressure on the new valve, but everything seems to be good so far.

Yeah, it’s a slow process. Good luck!

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Monday 16.04.2018 - Cardio

Recumbent Bike
8 minutes warming up to level 5
45 minutes at level 5
8 minute cooldown

This was hard for the second half. I could only do 20 minutes at level 3 when I first started back after my surgery, so definite improvement to my cardiovascular fitness.

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Wednesday 11.04.18 - Week 2, Day 2, Lower Squat Focus

1a.Back Squats
65kgx5
65kgx5
65kgx5
Had irregular heart rythm all yesterday, right through til this morning, which made these hard! It’s tough to squat when you’re not getting proper blood supply to your legs!

1b.One Leg Calf Raise
Bodyweightx3
Bodyweightx3

2.Deficit Deadlift
55kgx8
55kgx8
55kgx8

3.One Leg Extension
20.3kgx10
20.3kgx9

4.Hanging Straight Leg Raises
x11
x11

Conditioning - Box Jumps
23.6" box, holding 5kg medicine ball - 5x2

Summary - Today was hard due to the irregular heart rythm. I started taking a magnesium & calcium supplement a few days ago, as I was feeling to tired and depleted from the keto diet. Felt much better on it so started to have one with each meal, so I think I have too much built up in my system. The only other change I’ve made in the past few days is starting CBD oil, which if anything should calm down my heart rate. Still, got my session in and progressed from last week!

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Do you have a Kardia?

No, it felt more like atrial fibrillation yesterday, but with more bouts of regular (but fast) rythm between. Now it feels like regular ectopic beats. Gonna give the magnesium a few days to deplete in my body, see how I get on. I’m glad it’s not AF, cause it’s the worst!

Dude, omg! You are working out without a Kardia? Does your cardiologist know? Fucking A, anytime I ever feel the slightest off, I check mine. Plus I email them to my cardios staff after I workout. He so used to have me send them more often. But as I’ve gotten healthier, the leash loosens and loosens

I thought you meant tachycardia. What’s a kardia?

And yup, my cardiologist knows about my training.

A Kardia is a 2 lead pad that has Velcro backing so you can stick it on back of my iPhone. You open the app, flip the phone around and put your index fingers on pads

And boom app does an ekg

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No I don’t. They hook me up to a portable ECG once in a while though which I wear to the gym. Records everything over a 24 hour period, I post it back and they study it.