BrackneyC gets back to the basics

[Brackneyc]

07/09/2015
Weight: 203
Time In: 0855
Time out: 1000

Seated calf raises
7 x 110 x 30

Lat Pulldowns Close
1 x 55 x 10
1 x 60 x 10
1 x 65 x 10
1 x 70 x 10

Lat pull downs Wide
1 x 70 x 10
1 x 75 x 10
1 x 80 x 10

DB Presses
1 x 30 x 10
1 x 40 x 10
1 x 50 x 10
1 x 60 x 10

Seated Side laterals
2 x 10 x 08

Seated front Laterals
2 x 15 x 10

Seated OHP
1 x 65 x 10
1 x 75 x 10
1 x 85 x 10

Lying Leg Curls
1 x 10 x 10
1 x 20 x 10
1 x 25 x 10

Leg extentions
3 x 45 x 10

Tricep Pushdowns
4 x 55 x 10

Standing DB Curls
1 x 20 x 10
1 x 25 x 10
1 x 27.5 x 10

Well, this was my first formal workout since surgery. I have done a set here and there in the last week. I decided to take a run at a very light day. Felt good all the way through. The shoulder is going to be an issue which will need to be addressed.

So, day 1 of the 4th (I think the 4th) comeback for me. I am on vacation next week, so no training for the most part. When I start back to work on July 20th, the cut is also back on. I will keep myself in check, but with a slightly lower deficit.

[raynerd]

BRACK IS BACK! Awesome man, great job on the first one and looking forward to many more!

[Brackneyc]

BRACK IS BACK! Awesome man, great job on the first one and looking forward to many more!

Things are going well. Still some lingering pain, but it does not radiate, nor does it stay for long when it occurs. Here was today. I added weight and reps to each movement. I am super setting all leg movements with the exercise nearest to it in the rotation. Since I am going so light, it seems to keep the intensity up , if for nothing else, as an act of aerobic pacing.


07/13/2015
Weight: 203
Time In: 0940
Time out: 1038

Seated calf raises
7 x 120 x 30

Lat Pulldowns Close
1 x 60 x 10
1 x 65 x 10
1 x 70 x 10
1 x 75 x 10

Lat pull downs Wide
1 x 80 x 10
1 x 85 x 10
1 x 90 x 10

DB Presses
1 x 20 x 10
1 x 30 x 11
1 x 40 x 11
1 x 50 x 11
1 x 60 x 11

Leg extnetions
3 x 50 x 10

Seated Side laterals
2 x 10 x 10

Lying Leg Curls
1 x 15 x 10
1 x 25 x 10
1 x 30 x 10

Seated front Laterals (Incline)
2 x 15 x 11
Seated OHP
1 x 65 x 11
1 x 75 x 11
1 x 85 x 11

Tricep Pushdowns
4 x 60 x 11

Standing DB Curls
1 x 15 x 10
1 x 25 x 10
1 x 30 x 10
1 x 35 .5 x 06

2 sets of diamond pushups, just to see if I will be able to do them in the future. 2 x 5 today. I quit while I was way ahead.

Overall, I like this one today. The biggest issue with DB Presses is getting into position. I have a bench of either side of me to set them on once I am done. That moment when I am leaning back with them on my lap is brutal. Being that they are Powerblocks, they sit nice and flat on my lap. Love these dumbbells.

[doughnutgut]

Couldn't find anything worthy of an IN logo.


So I got this instead,






IN

[raynerd]

Nice workout Brack, big volume and variety in there man. So awesome you can train again, honestly seemed like a tiny pebble in the road. (Obviously not for you )

[bamazav]

Things are going well. Still some lingering pain, but it does not radiate, nor does it stay for long when it occurs. Here was today. I added weight and reps to each movement. I am super setting all leg movements with the exercise nearest to it in the rotation. Since I am going so light, it seems to keep the intensity up , if for nothing else, as an act of aerobic pacing.


07/13/2015
Weight: 203
Time In: 0940
Time out: 1038

Seated calf raises
7 x 120 x 30

Lat Pulldowns Close
1 x 60 x 10
1 x 65 x 10
1 x 70 x 10
1 x 75 x 10

Lat pull downs Wide
1 x 80 x 10
1 x 85 x 10
1 x 90 x 10

DB Presses
1 x 20 x 10
1 x 30 x 11
1 x 40 x 11
1 x 50 x 11
1 x 60 x 11

Leg extnetions
3 x 50 x 10

Seated Side laterals
2 x 10 x 10

Lying Leg Curls
1 x 15 x 10
1 x 25 x 10
1 x 30 x 10

Seated front Laterals (Incline)
2 x 15 x 11
Seated OHP
1 x 65 x 11
1 x 75 x 11
1 x 85 x 11

Tricep Pushdowns
4 x 60 x 11

Standing DB Curls
1 x 15 x 10
1 x 25 x 10
1 x 30 x 10
1 x 35 .5 x 06

2 sets of diamond pushups, just to see if I will be able to do them in the future. 2 x 5 today. I quit while I was way ahead.

Overall, I like this one today. The biggest issue with DB Presses is getting into position. I have a bench of either side of me to set them on once I am done. That moment when I am leaning back with them on my lap is brutal. Being that they are Powerblocks, they sit nice and flat on my lap. Love these dumbbells.

Good start back. My rehab advise, not that you asked for it, don't rush, be patient.

[Brackneyc]

Nice workout Brack, big volume and variety in there man. So awesome you can train again, honestly seemed like a tiny pebble in the road. (Obviously not for you )

It feels good to be in the gym. The shoulder is not getting worse, so I will take it super slow.

[Brackneyc]

Good start back. My rehab advise, not that you asked for it, don't rush, be patient.

Your advice is always welcome. I am going pretty light, so much so that it feels like nothing more than going through the motions. Doc cleared me to resume whatever activities don't hurt. I am still going to be moving the light stuff for another month or so.

[whatevergirl]

The gym missed you. Great come back, hope you stay on the mend, Brack!

[Brackneyc]

The gym missed you. Great come back, hope you stay on the mend, Brack!

I missed the gym. I decided to lead off my regular PPL split with legs. I hope to made steady progress back to at least where I was pre-surgery. Oddly, the shoulder is nagging me to no end. Setting up MRI this week.

07/20/2015
Weight: 209
Time In: 1840
Time out: 1905

Calf raises
7 x 120 x 25

Leg Curls
1 x 15 x 10
1 x 20 x 10
1 x 25 x 10
1 x 30 x 10

Leg Extensions
1 x 35 x 12
1 x 40 x 12
1 x 45 x 12
1 x 50 x 12

Leg Presses
3 x 40 x 10

Squats
3 x 95 x 05

SLDL
3 x 45 x 08

I did this after two hours of yardio. I felt that my legs would be good and warm for the session. The squats were half squats. I am going to take this dreadfully slow, in order to still be doing it many years from now. I am a hair above 200lbs (202) today, so I have as much work to do back in the kitchen as anywhere else. I just came off from a week of camping, so I may have gotten a little loose in the eating department. Life is too short not to camp, and have some hot dogs.

[mirroroferised]

Life is too short not to camp, and have some hot dogs.

Post of the day.


Welcome back Hope the shoulder stays healthy for you.

[Brackneyc]

Post of the day.


Welcome back Hope the shoulder stays healthy for you.

I have an MRI for the shoulder on Monday, with the follow-up on Thursday. If I do need anything done, it won't be until October most likely. My back was sore as hell today. Could have been the light workout, could have been 7 hours (total) in an inner tube (rafting) over the weekend.

I did squeeze in some very light back work today. felt good, despite the sore lower back. tomorrow is supposed to be chest/shoulders. We'll see.

07/21/015
Weight: 206
Time In: 1600
Time out: 1630

Warm ups 25, 30, 35, 40 x 10

Lat pulldowns
3 x 85 x 10 (W)
3 x 85 x 10 (C)

Bench Supported BB rows
4 x 95 x 10

Seated cable rows
3 x 60 x 10

Shrugs
3 x 115 x 10

Cable Pulldown Curls
3 x 80 x 12

Standing DB Curls
3 x 25 x 08

[Brackneyc]

07/24/2015
Weight: 209
Time In: 2045
Time out: 2125

DB Press (lying on the floor)
1 x 30 x 12
1 x 40 x 12
1 x 50 x 11
1 x 60 x 12

Incline BB
3 x 95 x 09

Decline CGBP
3 x 95 x 12

Flyes
3 x 20 x 12

TPD
1 x 55 x 12
1 x 60 x 12
1 x 65 x 12

Diamond pushups
3 x 6


07/27/015
Weight: 203
Time In: 0540
Time out: 0615

Warm ups 25, 30, 35, 40 x 10

Calf Raises
7 x 120 x 27

Lat pulldowns
3 x 90 x 10 (c)
3 x 90 x 10 (w)

Bench Supported BB rows
4 x 100 x 07

Seated cable rows
3 x 65 x 10
1 x 70 x 10

Shrugs
3 x 120 x 10

Cable Pulldown Curls
3 x 85 x 10

Standing DB Curls
3 x 25 x 09



07/28/2015
Weight: 208
Time in: 0507
Time out: 0540

Warm up for RC

Seated Side laterals
2 x 10 x 12

Seated front Laterals (Incline)
2 x 15 x 12

Seated OHP
1 x 65 x 12
1 x 75 x 12
2 x 85 x 12
1 x 95 x 03
1 x 105 x 2

Rear Laterals (bench supported)
3 s 25 x 08

Calf Presses
4 x 150 x 25

Here are the last three sessions. I have moved legs to the last day of the week (this coming Friday) due to the horrible pain which followed the last leg session. I am sure it was the SLDL that got me. Lesson learned.

I had an MRI on the shoulder yesterday, which included an injection of dye into the joint. I was not liking that. I did shoulders today anyway. As can be observed, it was little more than going through the motions.

Follow-up Thursday to the MRi for the outcome.

The back feels great, and the legs feel great as well. There have been HUGE fluctuations on the scale. I am back to work Monday, which will facilitate less nibbling, and a whole lot more movement.

Unless the doctor tells me I am in danger with the shoulder, nothing will be scheduled until October. I have full range of motion, but pain doing little everyday activities.

Now, wft is up with my weight. I guess I am in a surplus.

[Brackneyc]

Well, I went to the doctor today. Turns out I have an inoperable rotator cuff tear. It is too bad (way worse than the last one) to be repaired by traditional surgical procedures. He is suggesting a Latissimus dorsi transfer procedure. I have a consult on August 24th with a specialist in this procedure. He said I could keep lifting as long as I stay away from movements that aggravate the shoulder.

Without surgery, I am facing a shoulder replacement in 5 years or so due to arthritis. Well, I guess I better do something. He did say that my shoulders are so strong that without the MRI, no one would ever suspect I have a tear, while performing routine office visit tests, due to the strength which is still there. I guess that is something.

Dammit.

[mirroroferised]

Bad news Brackney, sorry to see that. You seem to be looking at the positives at least. That's a good sign.

[JediRN]

Well, I went to the doctor today. Turns out I have an inoperable rotator cuff tear. It is too bad (way worse than the last one) to be repaired by traditional surgical procedures. He is suggesting a Latissimus dorsi transfer procedure. I have a consult on August 24th with a specialist in this procedure. He said I could keep lifting as long as I stay away from movements that aggravate the shoulder.

Without surgery, I am facing a shoulder replacement in 5 years or so due to arthritis. Well, I guess I better do something. He did say that my shoulders are so strong that without the MRI, no one would ever suspect I have a tear, while performing routine office visit tests, due to the strength which is still there. I guess that is something.

Dammit.

Dammit, that sucks. Sorry to hear about this new set back. I haven't been following your journey, sorry. cliffs on what happened?

[raynerd]

Chit Brack, that sucks. Good you can still train in the meantime. Nice last few sessions you had. Keep at it man, you have a great outlook and awesome dedication to keep going!

[Brackneyc]

Dammit, that sucks. Sorry to hear about this new set back. I haven't been following your journey, sorry. cliffs on what happened?

I have had some bumps in the road. Several surgeries. This is my second go round on this shoulder. If all the issues, this one appears to be a very serious game changer. Doctor is confident I could resume some basic lifting after the fact, but is as skeptical as I have ever seen him as to my ever training as u have been. We have been through a few surgeries now, and this one has a very different feel about it. I may be done with the iron regardless what procedure I end up doing.


I will train smartly until then

[Brackneyc]

Chit Brack, that sucks. Good you can still train in the meantime. Nice last few sessions you had. Keep at it man, you have a great outlook and awesome dedication to keep going!

Sadly, the second that thing tore, I knew this was a game changer. I trained today, but I'd be lying if I said I wasn't mentally wondering if I was pushing myself further in the wrong direction. Had a nice session, but my mind was not in it most of the time.

I'll take this weekend off and just do some other stuff. I picked up a four wheeler yesterday, but it needs some attention. Should be a nice distraction.

I'm also typing this on my phone as I sit in the hot tub. Despite a few setbacks here and there, I am still a pretty thankful person for the things I can enjoy as a result of never quitting.

[Brackneyc]

08/03/015
Weight: 204
Time In: 0523
Time out: 0605

Warm ups 27, 32, 37, 42 x 10

Calf Raises
5 x 125 x 25
2 x 125 x 30

Lat pulldowns
3 x 92 x 11 (w)
3 x 92 x 11 (c)

Bench Supported BB rows
4 x 120 x 08

Seated cable rows
4 x 82 x 11

Shrugs
3 x 130 x 11

Cable Pulldown Curls
3 x 92 x 10

Standing DB Curls
4 x 25 x 10

Feeling good. I am steadily adding lbs back to the routine. I even did 20 jumping jacks today. That was a huge victory for me. Been since March that I was able to do that.

[Plateauplower]

Nice work. That really sucks about the shoulder but I'm sure you will be able to work around it, even if it means limited pressing movements and lighter weights.

What kind of four wheeler did you get? You must live somewhat near me, I saw a post about the outlet mall by naperville. I wish there were more places to ride, I would to get a fourwheeler, like the Honda Rubicon sweet 4x4 rig. There is a place close to where I grew up called Bog Hill I think its old strip mine ground and has a camp ground its in Atkinson, Il. Then a place I used to take my Jeep called "The Cliffs insane terrain" its kind of by Ottawa, IL.

[Brackneyc]

Nice work. That really sucks about the shoulder but I'm sure you will be able to work around it, even if it means limited pressing movements and lighter weights.

What kind of four wheeler did you get? You must live somewhat near me, I saw a post about the outlet mall by naperville. I wish there were more places to ride, I would to get a fourwheeler, like the Honda Rubicon sweet 4x4 rig. There is a place close to where I grew up called Bog Hill I think its old strip mine ground and has a camp ground its in Atkinson, Il. Then a place I used to take my Jeep called "The Cliffs insane terrain" its kind of by Ottawa, IL.

I bought a 2004 Polaris Sportsman 700 (non-efi). I actually bought it from a guy about 6 miles from Atkinson. We have quite a bit of area near me to ride, as well as in Iowa (near Iowa City). I have the four wheeler stripped down at the moment, fixing little things which I knew needed attention prior to buying it. It is my first Polaris/4x4 quad. I am more of a Banshee guy, but I plan to use this for some light yard work as well as trail riding. Hopefully have it back together by the middle of the week.

Do you still live in that area?

[Plateauplower]

I bought a 2004 Polaris Sportsman 700 (non-efi). I actually bought it from a guy about 6 miles from Atkinson. We have quite a bit of area near me to ride, as well as in Iowa (near Iowa City). I have the four wheeler stripped down at the moment, fixing little things which I knew needed attention prior to buying it. It is my first Polaris/4x4 quad. I am more of a Banshee guy, but I plan to use this for some light yard work as well as trail riding. Hopefully have it back together by the middle of the week.

Do you still live in that area?

Nice plnety of power there for yard work . I live in the Western Burbs of Chicago, but my parents still live there (Kewanee about 15 Min from Atkinson), so I get back there somewhat regularly. I always had motocross bikes growing up but some of the people who I rode with had racing quads, lots of fun. If you ever want to take a fun 4wheeler trip head up to Michigan by all the national forrests. You can bu an ATV sticker and pretty much go wherever you want on the extensive trails through the national forrest, pretty awesome. lots of sand and pine trees.

[Brackneyc]

Nice plnety of power there for yard work . I live in the Western Burbs of Chicago, but my parents still live there (Kewanee about 15 Min from Atkinson), so I get back there somewhat regularly. I always had motocross bikes growing up but some of the people who I rode with had racing quads, lots of fun. If you ever want to take a fun 4wheeler trip head up to Michigan by all the national forrests. You can bu an ATV sticker and pretty much go wherever you want on the extensive trails through the national forrest, pretty awesome. lots of sand and pine trees.

Next time you're in town, let me know. We'll have lunch. I grew up in Michigan. Would love to come back and ride trails. Most of my riding time there was in the dunes.

Looking for a four wheeler for my wife too.

[raynerd]

Great job Brack, good to see some "feeling goods" in here
The weight is coming back down as well now that you are back on track. Nice pickup on that sportsman, I have a smaller Kawasaki that I love...not quite the same as a 700 though lll

[Plateauplower]

Next time you're in town, let me know. We'll have lunch. I grew up in Michigan. Would love to come back and ride trails. Most of my riding time there was in the dunes.

Looking for a four wheeler for my wife too.

Hard to beat craigslist, but the "Tradin Post" has some good deals to be found as well in that area from peoria to the quad cities. I'll be there the first week of September for some Dove hunting, Also my wedding anniversery so having the parents watch the kiddos for a night out with the wife. I miss living in the country, can't wait to retire and get somewhere far away from chicago.

[Brackneyc]

08/04/2015
Weight: 205
Time in: 0515
Time out: 0545

Warm up for RC

Calf Presses
5 x 170 x 20

Side laterals
3 x 12 x 08

Front Laterals (Incline)
3 x 17 x 07

Seated OHP
1 x 70 x 10
1 x 80 x 10
1 x 90 x 10
1 x 100 x 05
1 x 105 x 05

Rear Laterals
3 x 25 x 09


08/05/2015
Weight: 205
Time In: 0456
Time out: 0545

Calf raises
7 x 125 x 26

DB Press
1 x 37 x 12
1 x 47 x 14
1 x 57 x 12
1 x 67 x 09

Incline DB
1 x 35 x 10

Decline BP Presses
3 x 35 x 10

Flyes
3 x 25 x 08

TPD
1 x 65 x 12
1 x 70 x 12
1 x 72 x 12

Diamond pushups
3 x 9


Two days worth of good sessions. Last day ever for decline BP, be it barbell or dumbbell. It is the a movement which brings the bad kind of pain. The inclines were more an issue of balance than pain and strength. Hoping to build up to a weight which will actually benefit me. For now, going at a snails pace to avoid further damage.

Shoulders was fun, and frankly, is only aggravated by chest movements.

Leg day tomorrow. Going to leave out SLDL (maybe) this time, as I think they were the culprit of some unwanted pain last time I did them.

[Brackneyc]

08/06/2015
Weight: 207
Time In: 0445
Time out: 0515

Leg Curls
1 x 15 x 10
1 x 20 x 10
1 x 25 x 10
1 x 30 x 10

SLDL
4 x 45 x 10

Leg Extensions
1 x 35 x 12
1 x 40 x 12
1 x 45 x 12
1 x 50 x 12

Squats
3 x 95 x 06

Calf Presses
4 x 170 x 21

Got it done. Feeling good, except for the shoulder. Going so light trying to build back up. I did put in some light SLDL, but dropped leg press. I do feel that was the culprit of my past round of back pain. I will see later today, or tomorrow.

Have a good one everybody.

[Brackneyc]

08/07/015
Weight: 207
Time In: 0505
Time out: 0542

Warm ups 27, 32, 37, 42 x 10

Calf Raises
5 x 130 x 23
1 x 130 x 33

Lat pulldowns
3 x 95 x 09 (w)
3 x 95 x 09 (c)

Bench Supported BB rows
4 x 135 x 08

Seated cable rows
3 x 90 x 12

Shrugs
3 x 135 x 09

Cable Pulldown Curls
3 x 92 x 11

Standing DB Curls
4 x 25 x 11

Felt good today. Hoping to be back to some decent poundages before too long. Pacing myself, and in no way in a hurry. On August 24th, I find out the next step for the shoulder. We will either agree to have it repaired, or I will seek another opinion, or two. Not doing a latissimus dorsi transfer, and not doing a shoulder replacement. Either of those would relegate me to walking, biking, or sitting on my ass waiting to lose the last shred of muscle and fitness I would ever really have.