Rehab and Redemption

[MachMood]

This log is a long time coming. Over the past 2 years I have been plagued with injuries. A SLAP tear and herniated disk. I tried to work through the herniated disk and ended up getting a sports hernia. Most likely due to over compensation and instability due to the herniated disk. About 8 weeks ago I was cleared to do some body weight exercise and start my road back to the gym. When I got my slap tear I was out for 6momths, then Hurt it again and out another 6 months. Once I was recovered from that I hurt my back which kept me out about 10 months. So basically 2 years with at most 2 months of working out. During this time I became very disappointed and gave up on diet and caring. I put on some weight and more bf then I would like. To track my progress on the 14th I got a bod pod workup. Now I have a starting point so I can track my progress. Starting march 1st I started a zero carb diet not counting cals and light rehab stuff at home. Then last week in march I started doing light exercises in the gym and testing everything out. As of this Monday everything felt pretty good so started a real routine and seems to be going well. This log will hopefully track my progress over the next 6 months to 10% bf with the addition of some LBM. Below are my current stats, diet, goals etc. my biggest concern is re injury so im going slow , here we goooooo



Backround
When I got my slap tear I was a personal trainer and getting ready for a natural bodybuilding show. That seems like a lifetime ago, I have a different job now and really fell out of the lifestyle. I'm looking forward to getting back in the gym, its been my passion for so long it feels great to be back.

Current stats (April 14)
Height: 6'1
Weight:206
BF: 27%

Goal
Weight: 200
BF: 14

DIET
A keto diet on 2k cals a day. Refeed every 2 weeks. My refeeds will be 3600 cals. 2 protein shakes(50g protein each, 300 cals each) and the rest carbs with low fat.


SUPPS
C4 or NANO VAPOR pre workout
Scivation XTEND intra workout or pre cardio
ON gold standard immediately post workout
Myofusion Elite before bed


WORKOUT
a basic P/P/L 3 on 1 off. 1 exercise per muscle group with working sets 3x10 for most exercises. Main goal adding weight to every exercise every workout. Basically low volume, medium frequency to focus on progressive overload.

[MachMood]

This past week was the first I was on my workout I posted. I went pretty light testing the waters and everything felt great. The pain in my groin had completely went away from the sports hernia and my shoulder/back were no problem at all. Only had some tightness/soreness in my inner thy after squating 135x10x3. This was pretty close to my maximal weight so I'm very encouraged. At this point I can tell the difference between what pains i should and shouldn't be feeling and this one should be nothing to worry about. I had zero discomfort through my leg workout so it just seems like DOMS on my right side. Can't wait to start pushing it hard Monday. Although I'm discouraged about my weights im hoping despite a calorie deficit I can get to respectable levels once I reach 14%bf. At this point ill add in carbs to equal maintenance cal level and add
In some more volume to my workouts but lets not get ahead of ourselves. I'm going to be posting my first workout Monday.

[MachMood]

Today weighed 202.4. My next refeed is one week from today. Hopefully I'll be 201 or less. Shooting for 1.5-2 lbs a week.

[MachMood]

Had a video and couldn't upload it. Snapped these 2 pics form
The vid just as a reference. This was the same day as the bod pod test. 206lbs and 26.9% bf. I was thinking more around 21-22 but I guess my lower back carries a lot of fat also. Def a wake up call concidering I used to be 12-13% around the same weight

[MachMood]

Back shot

[MachMood]

MONDAY APRIL 22/PUSH

FLAT DB
45x10
50x10
60x10x3
The felt pretty heavy and I was still alil unstable using Dumbells. Decided next week instead of adding weight I'm going to do 3x12 and if I get it move to 65s

CABLE CROSSOVER
65x12x2
This is very light. I'm just focusing on the negative and getting a DEEP stretch. The posative of the movement is very light, I try and make the negative very hard by going very slow and very deep.

MILITARY PRESS
65x10
85x10x3
Again this was very difficult. Gonna do 3x12 next week then add only 5lbs.

Nautilus dip machine
140x12
155x12x3
Gonna add 5 lbs next workout

2 sets of decline abs and 2 sets of leg raises

[MachMood]

TUESDAY APRIL 23/PULL

WIDE LAT PULLDOWN
140x10
150x10
170x10x3
Add 5 lbs next workout

CLOSE GRIP PULLEY ROW
140x10
150x10x3
Add 5lbs

ALT. STANDING DB CURLS
25x10
35x10x3
Do 3x12 then go to 40s

REVERSE CABLE CURLS
50x12x2
Do a 50lb warmup then 60lb 2x12

MACHINE TRUNK TWISTS
both sides 3x15

[MachMood]

APRIL 24/LEGS

SQUAT
95x10
115x10
155x10x3
Felt really good. Last set was hard but gonna add 10lbs next time. My goal is to add 10lbs every workout and not stall untill I hit 225. I think that would be great progress without having to back off or deload

SLDL
135x10x3
Starting light because of my disk, this is actually a great exercise to help me out but can be very dangerous so progressing very light. Gonna add 10lbs next workout

Adductor/abbductor machine
60x12x3 for both
Just a strengthening exercise for my sports hernia. Was pain fee and felt great.

[MachMood]

APRIL 25

Off day , no refeed. Just 30 minutes of low intensity cardio. 3.5 mph at 3.5 incline.

[MachMood]

APRIL 26/PUSH

DECLINE
115x10
135x10
155x10x3 gonna add 10lbs next time

DB shoulder press
25x10
35x12x2
Failed on the last one only got 10. Gonna try 3x14 next time and move to 40s no matter what

TRICEP PULLEY PUSHDOWN
90x12
120x12x3. Gonna add 5 lbs next Time

DECLIne CRUNCHES/leg raises
2x20 each

[MachMood]

Decided my refeed would be 3100 k cals. Gonna try and lose with the most amount of cals. Already have it planned out and macros accounted for. My initial plan was refeed every 3rd off Day which is every 12 days. I've decided if I'm 1.5 lbs below baseline after 2 off days(8 days) ill refeed. Like I said gonna try and lose 1.5 lbs a week on the most amount of food

Eggo waffle PBJ sandwich- 350cals x2
Coco pebbles with nonfat milk- 400cals
Bagel with FF cream cheese- 160cals
Lean cuisine pizza-300 cals
pasta roni box - 500 cals
1/2 Box of sugar free choc pudding -210 cals
8 Oreos- 375 cals
3 scoops ON whey- 360 cals

3100 cals goes FAST!!!!

[MachMood]

APRIL 27/PULL

CLOS GRIP LAT PULLDOWN
100x10
120x10
140x10x3 add 5 lbs next time

CHEST SUPPORTED ROW
45x10
105x10x3 add 5 lbs next time

LONG BAR PULLEY CURLS
60x12
80x12x3 add 5lbs

SINGLE ARM REVERSE PULLEY CURL
25x12x2 add 2.5 lbs

Machine trunk twists
80x15x3

Felt really strong and energized. Don't feel like I need a refeed at all. Diet feels good, never really hungry and don't cheat. Everything seems to be going perfectly(fingers crossed)

[MachMood]

APRIL 29/ LEGS

SQUAT
90x10
115x10
165x10x3 add 10lbs next time

SLDL
135x10x3 do 3x12 next time

Calve raise
100x15x3 same

ADDUCTOR/ADDUCTOR
Both 2x12

[MachMood]

APRIL 30 / Off amd refeed. Weight 201.5

I feel like im getting sick so skipped Liss cardio and just did refeed. Refeed was done and hit my 3100 And went perfect untill 10pm when i went Off the deepend and had 4 extra pieces of pizza. Prob had 4100 cals. Not gonna refeed for atleast 2 weeks. Hopefully îl baseline within a few days

[MachMood]

I ended up getting sick and tweaking my back, will update shortly