Post-Op
As of now I am not yet officially training, but the rehab process after my 3rd surgery of the year (both shoulders & knee) is just as much a part of the strength I will build throughout this log. I wanted to also throw a special shout out to Semico23, it was a great past log; R.I.P, but I know you are moving on and doing amazing things, both inside and out of the gym. From barely getting under the bar at 135 and almost yakking to owning 400, you're character has grown so much brother; look forward to watching you growth. 6 weeks out of L Shoulder fusion. Ahead of schedule and shooting for April return to weights. Not forcing anything, but growing through the process.
Weight: 193.3 (Down -25lbs)
BF: 15%
"Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish."-John Quincy Adams
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Twitter.com/supportbalding
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02-25-2014, 03:56 PM #1
Hammer92: "Never me the sky's the limit when there are footprints on the moon."
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02-25-2014, 06:30 PM #2
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02-27-2014, 10:35 PM #3
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02-28-2014, 01:27 PM #4
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02-28-2014, 08:17 PM #5
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03-03-2014, 12:47 PM #6
Damn! Yeah it's definitely a grind... Wayyy more mental than physical. I've "lost" a lot of weight, yet gained more than imaginable. My goals are geared towards athletics and getting back onto the court and field and always love feedback from fellow grinders who have been through the low's to bestow their wisdom upon me!
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03-03-2014, 12:52 PM #7
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03-04-2014, 12:29 AM #8
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04-14-2014, 04:39 PM #9
I'M BACK! Week 1 TRAINING Day 1
Decided to not post the monotonous and boring PT grind sessions, but until I was cleared to ramp it up, which is now.. So after 12 weeks.. LET'S GO!
NOTE: I will not type out all of the small footwork drills I do (cone work, ladders, running form etc.) but include it under the umbrella of "footwork/ speed drills)
Warm-up
.85 mile jog
Foam Roll
Dynamic Stretch
Footwork drills
Hex Deadlift (first time since surgery)
135x8
155x8
185x8
205x8
205x8
SUPERSET
Bear Crawls
5x10 yards
Single Arm Seated Row
85x12
100x12
110x12
SUPERSET
Bulgarian Split Squat
20x3x12
SUPERSET
Core Chops
3x15 each way
Sled Pulls
90x40 yards
180x3x40 yards
Post workout shake:
16oz coconut water
1 banana
1/2 cup oats
1 scoop whey
Physical Therapy- 3:00 PM
Thoughts: Damn. Definitely had that sucking wind, queezy feeling but my god how much I missed that cannot be articulated through any form of verbage. Feeling accomplished.
Just got back from physical therapy and am going to eat then hit the gym for some shots and finish with some candle light hot fusion yogaaaaa. Stoked!
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04-15-2014, 01:02 PM #10
Week 1 Tuesday FQ10
Warm-up
.85 mile jog
Foam Roll
Speed Drills
Lateral Work
Neutral DB Floor Press
25x4x12
SUPERSET
TRX Iso Back
4x30 seconds
Lat Pull
30x12
45x12
60x2x12
SUPERSET
Compression Core Chop
4x12
Rear Delt Iso
2x15 seconds front/lateral/rear
SUPERSET
Ball V- Abs
2x30 seconds
Shoulder Ropes
5x30 seconds
LA FITNESS/ AUXILIARY
Machine Curls
10x20
20x20
30x20
40x3x10
Triceps Pressdown
40x5x15
Machine ISO Triceps
20x3x20 (left)
40x3x20 (right)
EZ Curls
30x2x15 close/wide
DB Pinch
12xFailure
SUPERSET
DB Hold
45xfailure
Thoughts: Knee has been pretty sore lately. Especially after playing a tonn of pick up games last night... That's what happens when you win! I'm down for that. Off to PT in a bit. Taking tomorrow "off" but going to do yoga and b-ball.
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04-17-2014, 11:02 AM #11
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10-01-2014, 02:06 PM #12
Yes! Sorry for super late response-- Been GRINDING! If you would have told me just 6-7-8 months out of surgery what I would/have been doing... I'd say get lost. I'll explain in a post and begin to start tracking all workouts! Playing f-ball and b-ball at school and still making gains in AND outside the gym! Keep grinding and truly appreciate the love man!
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10-03-2014, 01:00 PM #13
Pull *PR Dead
Warm-up
.85 mile run
Dynamic Stretch
Foam Roll
DEAD-LIFT!
135x10
225x5
275x5
315x3
365x2
405x2-Belt/Straps
425x1
445x1
475x1*PR Post-Op
Wide Pull-Ups
4x10
Barbell Row
135x15
185x8
225x5
275x3x5
225x23 DROP
135x9 DROP
95x15
Inverted Row *Squeeeze*
65x3x8
60x10 DROP
40x10
Reverse Lat-Pull
150x12
170x10
190x8
150x15
Barbell Curl *Squeeeze*
Bar x 20
65x12
85x2x8
Drop x 20x
Stiff-Pulls
50x2x30
Power Shrug
135x20
225x15
275x2x10
275x25 DROP
135x Failure
Floor Wipers
2x20
Thoughts:
SOLID. Trained with a partner that is same strength, both physically and mentally. Rare breed; embrace it while its there! Definitely one of the SOLID-est sesh I've had in a while. Always, in hindsight, realize where I could have pushed myself harder, but feel my 20x set was definitely with the barbell rows. End of October and I shall make a statement for my membership the 5 plate club. Stoked!
“When you can’t change the direction of the wind — adjust your sails”- H. Jackson Brown
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10-04-2014, 01:10 AM #14
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10-04-2014, 06:49 AM #15
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10-07-2014, 08:10 AM #16
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10-07-2014, 08:16 AM #17
10/06/14- Push
DB Bench (warm-up):
45x15
60x12
70x10
Barbell Bench:
135x10
185x5
205x5
225x2x5
185x10
135x10
Incline DB:
60x10
70x10
80x8
90x6
Military Press:
95x8
115x5
135x3x3
Lateral Raise:
20, 30, 40x10
Front Raise:
45x3x12
Overhead Extension:
100x3x15
Pec Deck:
110x3x20 *SQUUEEZEE
Cable Fly:
5x15
SUPERSET
Incline Barbell
5x12
Basketball:
Dunks I got for first time since surgery: Reverse double clutch, 360, 180 reverse off the bounce, and a few more
Conquer.
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10-07-2014, 06:29 PM #18
Pull
Stiff Pulls
70x2x30
Barbell Row:
Bar x 30
135x15
185x4x12
135x2x15
Barbell Curl
Bar x 3 x 30
65x10
85x10
105x8
125x2 Quad Drop x Failure
DB Row
100x3x15
Seated Row
150x15
170x10
190x10
210x10
230x6 DROP
130x10
Hammer Curl
40x10
50x10
60x10
70x6 DROP
35x15
Power Shrug
135x12
225x10
315x5
365x5
315x12
225x20
135x15
Forearm/ Grip Strength
25, 35, 45x Forearm Curls
Reverse Curls
Thoughts:
LOWWW energy to start, ended up with a solid sweat going and feeling the pump but my body is tiredddddddd. Balled hard last night, still think I need to up my calories. As I type this I am exhausted, but have to bless a house later. ****s exhausting! Grindinnnn... "The person who says it cannot be done should not interrupt the person who is doing it." –Chinese Proverb
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10-09-2014, 07:36 PM #19
Legs (10-8)/Push (Today)
Legs:
Squat:
Bar x 20
135x10
185x5
225x5
275x3
325x3
Stiff Deads (Double Leg)
135x10
185x8
225x5
275x5
315x3x5
Stiff Deads (Single)
135x6
175x5
195x5
135x10
Reverse Hypers:
30x3x10
PUSH
Incline Bench:
Bar x20
95x15
135x10
185x5
205x5
225x3
245x3 DROP
185x9 DROP
135x7
DB Bench:
70x10
80x8
90x6
DB Press
45x3x12
Pec Dec
110x3x20
Skulls
60x15
70x12
80x10
90x8
100x6
110x5
Cable Crossover
30x4x20
SUPERSET
Push-ups
4xFailure
CONQUER.
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