I am not sure why yesterdays session would not load. I tried it twice, and both times it got cut off…oh well.
Today’s Session
5 minutes Rowing
Workout Muse Warmup
Incline DB Press
55s x 5
65s x 5
70s x 5
75s x 3
Cable Crossover
80(?) x 10
80(?) x 10
80(?) x 10
80(?) x 10
Explosive BW Rows
10
10
10
CG Pulldown
100 x 12
110 x 12
140 x 4
Skullz
60 x 10 5
60 x 10 2
60 x 10 E
/
superset
/
Seated alt DB curls
30s x 20
30s x 20
30s x 20
THOUGHTS:
Got more work done than expected in the gym. I am feeling really great lately and the weights are bigger than I expected. Having gained back around 10 lbs already, I would say I am well on track for a great return from the near-dead, haha.
I can already tell that all the corrective exercise I am doing in my warmup has been helping a lot during the workouts. I think it will help out a lot in a few weeks down the road.
On a CRAPPY note, I was playing trampoline Dodgeball tonight (yes, dodgeball on a bunch of giant connected trampolines) and MURDERED my iliac crest on a pole that connects the tramps. It is hard to describe, but It was basically the equivalent of getting hit with a bat in the pelvis. I was done for the night immediately, seeing as how I could even throw a whiffle ball afterwards, haha. It will take a few days to recover, but It is just a big bruise (I hope), so I will be money in a few days.
Just figured I would throw this out there. The pic doesn’t do it justice, but this is what has been keeping me form the weights for the past few days. I can’t even sneeze or take a dump without pretty bad pain, so I figure I should save the weights for a few more days.
Attempt at pic again…
Well, this stupid contusion on my left iliac crest has been more bothersome than expected. I am not one to whine about this stuff, so I just took a few days off to let it heal. Anyway, come to find out, I have a 4-inch mass forming just below the skin, and the thing freaking hurts. A couple of docs I visited yesterday thought it was a compartmentalized hematoma or myositis ossificans. So that’s that. it blows, but after meningitis, it ain’t no thang.
So anyway, I went to the gym last night to see what I could do without pain. Come to find out, it is pretty hard to do any exercise worth doing without major core movement. Deadlift didn’t work, chinups didn’t work, squats didn’t work…but front squats did…sorta.
So I did 4 sets of front squats and went home!
135 x 3
185 x 1 (pause at bottom)
205 x 1
I am going to go in a bit more today and hope this thing goes away sooner than later. I don’t mind training with pain, but I don’t want to promote any serious complications, either.
You sir, have won.
[quote]Remu_87 wrote:
You sir, have won. [/quote]
I dont know what, but I certainly FEEL like I have won.
Rowing
CES Warmup
OH Press
bar x 10
65 x 6
85 x 5
95 x 5
65 x 12 Hold
Pullups
BW x 5
25 x 3
BW x 5
WG OH Pulldown
80 x 12 /drop/
60 x 10
40 x 10
HS Rows (pronated)
225 x 10/10
225 x 5/5/5/5/5/5
225 x 7/7/6/6/5/5
Reverse Curl
50 x 10
50 x 10
50 x 10
Reverse Crossover
100 x 8
80 x 10
Skullz mechanical drop
45 x 10/6/3
45 x 12/6/3
45 x 12/4/3
/
s.s.
/
Concentration Curl
25 x 10/10
25 x 10/10
25 x 7/7 /drop/
15 x 7/7
Thoughts:
Freaking left iliac crest is still jacked, but I had to get into the gym and do something. Oddly enough, this somewhat pansy workout took it out of me. I am not really surprised, I guess, since I haven’t eaten what I meant to today and haven’t been feeling very energetic. Aw well. It felt good to do some lifting anyway, even if it is pink-dumbell weights
I have tried DLs every time I have trained recently, but this pelvis thing is not going to let me do them for a while. I think that once this quarter is over (3 weeks from now) I am going to start the 5/3/1 program again, re-testing all my lifts before I do.
Today’s Session, short and sweet
Rowing 5 mins
Workout Muse Warmup (Needs to be reworked)
Squats
135 x 5 (front)
185 x 4
225 x 2
RFESS
65 x 12/12
65 x 12/12
65 x 12/12
65 x 12/12
65 x 12/12
Swiss Ball rollouts
10
10
10
Thoughts:
I thought I was gonna rock it today, but that freaking nagging little piece of crap on my side made it kind of hard. I can’t really tighten up through my core, and it is giving me nothing to push off of for big lifts. It is pissing me off.
On the other hand, doing so many sets of RFESS was great, since it is a huge problem for me, single leg work, that is.
Board Exams and then final exams coming up soon, si time to buckle down and study.
Today’s Session (decided to go a bit lighter, since I have my first hockey game of the season tomorrow)
5 mins rowing
(no corrective warmup due to class in the area)
Incline DB Press
55s x 10
60s x 8
60s x 8
Decline DB Flies in Y pattern
30s x 8
25s x 10
25s x 11
25s x 13
Inverted Row
BW x 5…5…5 = 15
25 x 5–>BW x 5…3…2
35 x 5…3–>BW x 3…1…1
CG Pulldown
100 x 12
100 x 12
100 x 6 /drop/
60 x 8
DB preacher Curl
25 x 10/10
25 x 10/10
25 x 10/10
/
superset
/
Single DB OHX
25 x 10/10
25 x 10/10
25 x 10/10
Cable Curl
60? x 10
60? x 10 /drop/
40 x 6
THOUGHTS:
Well, I am getting kind of sick of all this isolation crap while I am healing. It’s just not as fun. I am not use to working out my arms, and quite frankly it isn’t very cool. I am not exactly in bodybuilding mode right now, so not being able to come in and throw around the weights I used to is very depressing. I am still quite a ways down from where I started, having gained back around 12 lbs so far, but it is certainly not all muscle.
On a more positive note, I can’t wait for all of my current crap to heal up. Once My left side gets strong enough to do some real demanding lifts, I am going to go right back into a 5/3/1 program, minus the bench. I will be doing more of a bodybuilding routine outside of the actual main lifts, and I will actually be using the 5/3/1 approach for pullups and a few other lifts as well, just to make sure I am tracking some strength progress. I also plan on working out 5 times a week, repeating the cycle quicker than the typical 4 day split. In the past, this has worked the best for me in terms of size gains. Being the ecto that I am, working each muscle or movement only once a weak just doesn’t seem to cut it. I will lay out the entire plan once I get it finalized. I plan on just taking the next 3 weeks to finish easing back into things, trying to make sure I will actually be able to take big lifting again. Can’t wait to start deadlifting again!!!
I am just throwing this up there so I can be reminded what is ahead of me and what I want to do:
September:
Finish easing back into gym.
Get left wrist and left side taken care off.
Work out the goals my pre-workout warmup
Start HOCKEY.
October-December:
Start by testing 1RMs on a bunch of lifts (use week off for this)
5/3/1 until Christmas, concentrating on putting some mass back on this emaciated frame, mostly legs and core
Hockey season continues
*possible teaching of a conditioning class 2x/wk
Try to be at pre-meningitis weight by XMAS trip
January-April
Hockey Season continues and ends
Snowboard season!!! Train for racing in Red Bull Silver Belt Banzai @ Sugarbowl
Concentrate training on core/flexibility/legs, continuing 5/3/1
Try to hit 185 by end of 10th Quarter
April-June
CUT TIME - if at 185, aim for 165 or 170 and RIDE THE REBOUND, BABY!
Start WS4SB on a 5/3/1 template
*possibly start Kickboxing/Boxing as other form of exercise
Start doing some business pitches and interviews for post-grad
June-September
Keep up WS4SB, stop 5/3/1 (for once) and crank up to HIGH VOLUME for bodybuilding time.
Keep up kickboxing/boxing if started
Today’s Session
Rowing 5 min
Boyle Muse Warmup
Deadlifts (iffy!)
135 x 10
225 x 5
285 x 3
Walking BB lunges
50 x Length
70 x Length
70 x Length
70 x Length
1-L RDL with offset KBs
20/15 x 10/10
20/15 x 10/10
20/15 x 10/10
20/15 x 10/10
Swiss Ball rollout from knees
10
10
10
10
Cable Push/Pull
4 x 10/10
4 x 10/10
4 x 10/10
4 x 10/10
Thoughts:
Still not entirely feeling it, but the pain was controlled enough today to work through the motion of some deadlifts. I am not going to say they felt GOOD, but they got done, and that’s what matters. Day off tomorrow.
A bit of an update for now:
I don’t remember when my last post was, but Here is the latest:
I played hockey last Friday night and managed to pop part of my hematoma mid stride. IT didn’t hurt, it just made an obvious popping sound/feeling and was bruised again by the next day. Fun stuff (note the sarcasm).
That made it kind of hard to do much recently, but that is not an excuse as much as final exams are. I was full tilt into lab exams this past week, which nearly ate me alive. My sleep went down to about 5 hours a night and my diet consisted of a lot of protein shakes and energy drinks…mostly Spike 
So here I am, with 4 days off before my finals (7 in 3 days). I plan on working out every day between now and finals, jut to keep myself sane. Then once they are over, I get a week off of school, during which I will be testing my lifts for the upcoming 5/3/1. Once next quarter starts…look out, I am back in business.I have vowed to be back to my original weight by Christmas, so that gives me 13 weeks to accomplish it once next quarter starts. Looking forward to it a LOT.
Good luck on your exams man, what are you studying for if you don’t mind sharing?
I will be a chiropractor in around a year! My undergrad was in Kinesiology and I am also a Corrective Exercise Specialist and Performance Enhancement Specialist, both through the NASM. My major interest is in the corrective exercise realm,though. I have had way more injuries than the average guy, so it came really easy to make injury prevention, rehab, and correction my specialty.
Note to self: being an old man sucks, stop injuring yourself
So I played my second hockey game of the year last night, scored the first goal of the game on a lower left shortside snipe. That much was good, but I am in rough shape now. My left hip is jacked again, which is no surprise, since I haven’t been taking care of it at ALL. I can’t wait for the break, It is gonna be nice spending hours in the gym every day. I will be doing massive amounts of non-aggressive stretching and and taking my time to test my lifts.
I plan to post up everything at the end of next week: my current weight/BF, lifts, measurements, and pictures. They are going to be bad, but I have come to grips with it. I had freaking meningitis, haha. THis coming quarter will mark my return to 0.
Ok, so, this week didnt exactly go as planned. But it has been a great week regardless. Exams ended on September 23rd, I left for Big Sur for 2 days (24th 25th), worked on various tasks all day Sunday, drove friends to the airport and screwed around yesterday, and here I am today, having gone surfing this morning. Even though it my break, I am heading to school in an hour to shoot some Xrays, to get ahead of the game for next quarter.
BUT, one of the things I did on Sunday was FINALLY figure out my plan of attack in the fitness realm for the next 12 weeks. I will post it up here in a few seconds.
TRAINING
5/3/1 with HFT
- 4 weeks of 6 days/week doing HFT as per Waterbury: 50 pullups/chinups per day and 100 pushups per day
- 5/3/1 for my real training, as laid-out below (no benching)
DAY 1: Lower
TRAINING
5/3/1 with HFT
- 4 weeks of 6 days/week doing HFT as per Waterbury: 50 pullups/chinups per day and 100 pushups per day
- 5/3/1 for my real training, as laid-out below (no benching)
DAY 1: Lower