Hammer92: "Never me the sky's the limit when there are footprints on the moon."

[hammer92]

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

**Support Balding**
Twitter.com/supportbalding
********.com/supportbalding

[ChelaBella]

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

**Support Balding**
Twitter.com/supportbalding
********.com/supportbalding

aww dont worry,just gotta wait it out..i sat on my butt for months post op..had pt and once i got some strenth back i went to work.. you'll make it brah!

[hammer92]

Physical Therapy
Active ROM

Bike 20X
32:06
10.00 miles

Abs
Sit-Ups: 4x25

[hammer92]

Elliptical
20 minutes
2.00 miles

Stretch

Bike (20X)
20:06 minutes
5.75 mies

Sauna Stretch

Quote of the day:
“The three most harmful addictions are heroin, carbohydrates, and a monthly salary.”-Nassim Nicolas Taleb

[semico23]

Good to have you back bro. much love

[hammer92]

aww dont worry,just gotta wait it out..i sat on my butt for months post op..had pt and once i got some strenth back i went to work.. you'll make it brah!

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!

[hammer92]

Elliptical
10 minutes
1 mile

Stretch
10 minutes

Bike (20x)
25 minutes
7.50 miles

Stretch
30 minutes

Physical Therapy
3:30

“The three most harmful addictions are heroin, carbohydrates, and a monthly salary.”― Nassim Nicholas Taleb

[ChelaBella]

Elliptical
10 minutes
1 mile

Stretch
10 minutes

Bike (20x)
25 minutes
7.50 miles

Stretch
30 minutes

Physical Therapy
3:30

“The three most harmful addictions are heroin, carbohydrates, and a monthly salary.”― Nassim Nicholas Taleb

lol cardio and stretch.. no lifting. i know exactlywhat u mean by losing so much but gaining more!... istill go to pt.still dont have full range of motion but working on it.

[hammer92]

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!

[hammer92]

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.

[mhilliard44]

So wait you had a left shoulder fusion?? How on earth are you doing some of these exercises (single arm seated row, lat pull)? Just right side?

Mad respect. I am going to school to be a therapist. Don't ever give up man.

[hammer92]

So wait you had a left shoulder fusion?? How on earth are you doing some of these exercises (single arm seated row, lat pull)? Just right side?

Mad respect. I am going to school to be a therapist. Don't ever give up man.

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!

[hammer92]

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

[semico23]

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

good to have you back brother

[fittofattofit]

Awesome recovery post injury to be pulling 475. Bad@ss BB rows and sick volume for the shoulders. Congrats n the great recovery and the hard work in getting there

[hammer92]

Awesome recovery post injury to be pulling 475. Bad@ss BB rows and sick volume for the shoulders. Congrats n the great recovery and the hard work in getting there

Thanks brother!! It's amazing, truly life changing having "gone through" that, and coming back and doing this pain-free. This has irrefutably altered my paradigm on the world, and only for the better! Appreciate the love mate!

[hammer92]

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.

[hammer92]

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

[hammer92]

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.