T Nation

Twiceborn


#1

Hey guys sorry for the being absent for so long but I have been living in some interesting times.

Long story short my Godfather( more like a second dad to me) passed away in early February and my Heart has being acting up again and had to get it all sorted out. (3 months worth)

So I am back and ready to start posting again. I have developed a new training system which I will be implementing in a week or two.

Bodyweight a somewhat soft 238

A list of my Congenital defects:

Polysplenia/Heterotaxy Syndrome

http://en.wikipedia.org/wiki/Polysplenia A good explanation of what I have and yes all the associated symptoms I have as well.

Broken back 2 times with 4 herniated discs (T1-T2, L4-L5) C5-C6 are bulged in my neck causing 20% paralyis of right arm.

2 heart attacks

Pacemaker ( which when installed they sliced up 2 of my rotators on my right shoulder )

Major Muscle tears include both calf muscles and left hamstring twice.


#2

If anyone can come back from adversity its you. My condolences and looking forward to following along.


#3

Morning cardio 20 minutes on treadmill - walking

Incline Bench ( max set @ 305)
135x3x3,185x3,225x3 --warm ups
245x4,260x2 and then 265x1x5 ( 5 singles) X3 So three times through.

Behind neck press seated.

135x3,150x2 and 165x3x5 ( 5 sets of 3) then 135x12

Will do JM presses tonight. (ran out of time)

That was actually a lot of volume on the inclines.


#4

finished before night time clients
Wed night
jm press 135x10x3

pushdowns 75x25x3

Thursday morning cardio 30 on the treadmill


#5

Good to see you back posting and doing well.


#6

Glad to hear you’re doing better and sorry for your loss. I will be following to see the new training system in action.


#7

Glad to see you back - and taking no prisoners


#8

[quote]FISCHER613 wrote:I have developed a new training system which I will be implementing in a week or two.
[/quote]

I’m looking forward to this ^^^^^^

[quote]FISCHER613 wrote:Bodyweight a somewhat soft 228.
[/quote]

and I can’t quite imagine you being this ^^^^


#9

Pull Day

Deadlifts:
135x3x3,225x3x3,275x3,315x3 -these all done with clean grip no belt. Switch to alternate hand 365x5x2.

Power cleans:
135x3x2 and 165x3x5

One arm row:
100x10x4

Spider curls :
75x12x3

Reverse cable curls:
80x25x3

All lifts done in Oly shoes-

Bweight -227.8


#10

Okay what oly shoes? Where do I get some?


#11

[quote]Derek542 wrote:
Okay what oly shoes? Where do I get some? [/quote]

They are the Pendlay/Do-winn brand. Best lifting investment I have made since my Inzer belt.

Best bet to read up pon them is MDUSA and best place to buy is Ebay.

Make sure you get 1/2 smaller than you normaly wear in your gym shoes.


#12

Good to see you back. Sorry for your loss and the heart .


#13

…Im bad about following the logs, but your title got me. Sorry for your loss :frowning:

Now I have to come back to see your new program.


#14

Thanks everyone for your concerns. It is much appreciated.

New program will start in 5 weeks…I am in the middle of a Template right now and doing pretty well.

Box Squats
135x3x3
185x3x2
225x3x2
275x3x2
315x3
335x3x3
355x3x3
315x8

no belt all done rest paused- with a sit back and relaxed on the legs.

GHR’s 5x10
Slant board abs 50x5x5

Bodyfat starting too drop!


#15

20 minutes cardio and still getting adjusted to the new lifestyle of eating habits.

Basically : I fast for 18 hours and then I eat in a 6 hour window, I have been doing it since Thursday and was just adjusting to the new schedule and now I will start counting Macro’s and Kcals.

I will start at 12 cals a pound and work from there. Ratio’s will be Protein 45% Carbs 35% Fats 20% as I get leaner the starches will come out and the fats will go up.

So far I really enjoy not eating in the morning and early afternoon. ( really frees up a lot of time)

Have also been training fasted as well with no bad side effects as well.

Any thoughts?


#16

Incline press:

135x5,155x5,185x4,210x4x2,230x3x2,245x2x2,260x2x2,230x3,215x4,200x8,185x10 and 155x12.

Behindd the neck press

115x5,135x5,155x5, 175x2x5,115x15x2

Pushdowns

80x25,85x25,90x20 and 100x15x3


#17

Looks like your diet is tight and your training spot on. I’m sure a semi-soft 228 will be a rock hard 228 in no time.


#18

Deadlifts

135x3x3,225x3x2,315x3 and 385x4x3

Power cleans

175x2x5

Reverse curls

45x20x5


#19

Bweight 226.8 a new digital scale old scale weighed light by about 4 pds so since starting my Diet I have lost 13 pds since 3/28/13.

Squats day-deload

135x3x3,225x3x3,315x3x3,365x1x5. ( 5 sets of one)

Abs 3x8 with 50lbs

ghrs’ --none.


#20

Glad to see you back…