T Nation

The Truth


history: blew my knee out 9 months ago, i’m 8 months out from my surgery. around the surgery i wasn’t able to get into the gym or move long story short lost about 25 lbs. i’m now back in the gym doing heavy upper body but still very light lower body work. focusing more on my knee health/mobility and not on numbers for the time being. rather be safe than have to deal with a bad knee forever.

Height: 5’11" - 6’ depending on the day and my mood
weight: 200
Bodyfat: 10-15% ish

lifts:
bench: 225x6
shoulder press: 135x5
squat: BW
deadlift: 135

diet:
9:00: 6 eggs, ham, bagel, fruit
12:00: rice, meat, veggies
2:00: 6 eggs, fruit
5:00: rice, meat and veggies
7:00: preworkout meal (simple carbs light protein)
9:00: post workout meal ramen and tunafish
12:00: meat veggies carbs
12:30: bed

the diet is a bit unusual because i am in korea working with what i’ve got meat over here is expensive so i take advantage of cheap eggs. the bread also sucks so i eat rice instead.

peri workout nutrition:
pre: 5g leucine, 5g creatine, dextrose
para: 10g leucine, dextrose
post:5g creatine, ramen and tuna
program:


keeping it simple with a 4 day body part split. i am interested in just getting bigger all around. at present seeing how the all out sets will work if i don’t like the results i’ll go ahead and pump the volume back up lol

schedule:
Monday: chest, biceps & calves
Tuesday: quadriceps
Wednesday: OFF
Thursday: back & hamstrings
Friday: OFF
Saturday: shoulders & triceps
Sunday: OFF

one rule for commenting: what i say i weigh, i do. none of this i don’t see the 5 lb gain from this photo to that. i don’t expect anyone to guess my bodyfat, or my weight. So just assume i’m not a total jackoff and that i am telling the truth.

my butchered fucking legs. give me some time.


back

monday workout:chest and Bi’s
(all weight in KG’s)
incline DB press:
30x8
15x10

30x9
15x10

30x8
15x12

30x8
15x10

decline bench:
80x10
40x12

80x12
40x15

80x10
40x15

80x12
40x15

explosive push ups
20xbw
20xbw
20xbw

seated hammer curl
15x8
15x8
15x8
15x6

Quads:
squats
20x15
40x10
40x10
50x10
55x10

short step lunge
BWx10
bwx10
30x10
30x10

finished up with some seated leg curl and leg press to really recruit my bad legs quad.

overall feeling great about this, really want to be careful with my knee and get it healthy starting an in depth stretching/mobility/SMR program today.

monday - chest

decline dumbell bench
20x10
25x13
30x10
30x8
30x8

flat bench
60x12
90x6
90x3
90x3

feet elevated push ups
bwx10x3

chin ups
8
6
6
6

DB curl
12x8
12x8
12x8
12x6

weight morning: 90.2 preworkout: 92.2

tuesday: quads

squats
bwx10
20x10
50x10
60x8
60x8
60x8

short step lunges
30x12
30x12
30x12

single leg lunge
bwx4x10

seated leg curl
4 sets

i’m having trouble getting an “even” fatigue going between my legs at the moment no doubt from me still not being able to fully recruit my bad legs quad or from my good leg still compensating for the injury. with time i assume this will fade.

monday - chest

i’m not skipping workouts but i have not been religious about this blog so i’ve got to shape up on that.

decline dumbell bench
20x10
25x13
30x10
35x8
35x8
35x8

flat db bench
25x8
25x8
25x8
25x8

feet elevated push ups
bwx10x3

chin ups
5
5
5
5
5