Milone79's Journey back to the Pro Stage.

[psychodiver9]

Glad you got some good news on the injury front!

[Milone79]

me too mang...dayum i was really getting to my wits end...so frustrating when you don't know what the problem is...

[snrygo]

Who's your sports physio?

[NaturalPursuit]

325 yates row?!?!?!? GREAT man!!! thats so sick!!

[Milone79]

My physiootherapist is also a close friend of mine here in Stoney Creek..my Chiropractor (genius) works out of the west end of Hamilton...PM me if you want the details.

Yes felts strong as hell on the Yates rows...gotta catch Manu on dem dere 4 plates (dreaming here lol) but hey gotta aim high right??

down a few pounds today at 190 (was 192 yesterday).. :-)

[CurltonBench]

man did you have these problems when you were younger? ive only been lifting for like 2 years but already have had all the good stuff, hip/glute injuries,APT, rotatorcuff problems, front/reardelt imbalance, elbow tendonits, etc,etc. im just wondering wether this is sustainable. i know what i did wrong and am correcting but i still wanna lift heavy ass weights when im in my 30's damn.

[frankky4fingers]

just stumbled upon this. I hope you keep the log up my brotha, great for motivation! I am about to embark on a 35 week prep. god help me lol

[Milone79]

man did you have these problems when you were younger? ive only been lifting for like 2 years but already have had all the good stuff, hip/glute injuries,APT, rotatorcuff problems, front/reardelt imbalance, elbow tendonits, etc,etc. im just wondering wether this is sustainable. i know what i did wrong and am correcting but i still wanna lift heavy ass weights when im in my 30's damn.

yea had my fair share of injuries over the past year...none worse than what playing soccer did to me mind you...but using proper form, learning what exercises to avoid, practicing proper warm ups will all ensure that you can lift happily into your later years...I hope to sill be doing this for as long as I live...

[Milone79]

just stumbled upon this. I hope you keep the log up my brotha, great for motivation! I am about to embark on a 35 week prep. god help me lol

thanks and welcome...was not planning on doing this log further after the show was over but it just seems to be continuing from contest prep, to post contest....not sure if this will stop when my reverse dieting ends and I embark on my official off season mode or I will start a new log...regardless I appreciate those who follow this log and chime in from time to time...best of luck with your cut brother...its a great process.

[ThailandBrah]

Legs Workout "A" lastnight...a total disaster!!!

as soon as I got under the squat bar I knew there was a problem...back, hips, legs everything felt like it was just shutting down....no power at all and the TFL/Hips were killing me!!! got up to 365 lbs and only was able to grind out 2 reps!!! 2 reps...wtf????

I got three sets of single leg press (5 plates per side) so the strength is there..its gotta be something nervous system related...I left after leg press and went home..almost tore the door off my car I was so mad!!

u mad brah?


haha, JUST KIDDING

glad to see its all being worked out, you will get them juicy legs back in no time.

[hcoyle545]

in, good work man. I read somewhere that you split your weekdays into a PHAT type routine. Was that upper your heavy day?

[Milone79]

in, good work man. I read somewhere that you split your weekdays into a PHAT type routine. Was that upper your heavy day?

yes not really PHAT...more of a Lyle UPPER?LOWER type split...that was the heavy day...google "Dave's Upper/Lower split" and you can see the almost exact routine I currently follow..(I made a few minor adjustments)

[PBateman2]

Hey Brother..long time..:-) .yeah still lifting...trying to anyway....something still funky going on in my lower back/hip area...going to physio tonight hopefully work this crap out with some ART and acupuncture..gotta get back to that 4 plate squatting to make these wheels grow!!! hows things with you?

Glad your low back isnt too bad! Sure you'll be fine.

I'm all good. Everything is roses with me...just trying to train as hard as possible...and cough a little blood

Keep working hard, man!

[Milone79]

Glad your low back isnt too bad! Sure you'll be fine.

I'm all good. Everything is roses with me...just trying to train as hard as possible...and cough a little blood

Keep working hard, man!

Yes I was relieved to find out that my problem is only a "widened S.I. joint" and that I should be able to reverse it a week or two with some simple exercises at ahome...cant wait to get back to hitting legs hard again...

Glad things are going well for you...the back is looking crazy in that AVI pic... :-)

[Milone79]

Legs workout "B"

Had the idea to replace back squats with front squats to take the stress off my back/hips and it was a good one...

front squats 225x10, 225 x 12, 250 x 12
Single leg press 3x12 (4 plates per side)

RDL 225 x 3x12
Seated leg curls 3x12

Toe presses on leg press machine 3x12
seated calf raises 3x15

everything went better than expected...no strain felt anywhere but my quads...hams..calves... :-) not gonna let this injury set me back..

[Milone79]

Upper body "B"

Chins 3x15
Dumbbell rows (110s) 2x12, 1x15

Flat bench 225 x 2 x 12, 1 x13
Incline dumbbell press (85s) 2x12, 1 x 13

Triceps extensions (90lbs.) 3x12
incline dumbbell curls 2 x12

a set of pec deck/reverse pec deck flyes ..15 reps each..stretches and home...felt very good again...gonna relax this weekend and hopefully heal up.

[ThailandBrah]

great workouts bro, keep up the good stuff

[Milone79]

Christmas eve..gym closed at 5:00 pm....all day wasnt sure if I would make it in time...boss emails that we can go home early..3:00pm out the door and to the gym like a bat outta hell :-) legs workout "A" and i aint messing around..after about 5 full days of doing the exercises prescribed to me to strengthen my S.I. joint i decide to test things out as advised by my chiro...

Squats...365 x 4x6...not bad...felt good...felt the glutes getting involved finally...
single leg press 3x10\

RDL 4x8 (3 plates)
Lying leg curls 3x10

standing calf raises 4x8
seated calf raises 3x10

stretched than headed home...felt good...the hips/back are really on the mend...should be back to 4 plate squatting soon I hope....the gym is actually opon tomorrow to my surprise from 9-2pm so i will head in for upper body workout "A" and then to my moms for some feasting and disregarding of counting cals.
.lol :-)

[The Solution]

Jealous gym is open! have a great holiday!

[Milone79]

Thank you my brother...Merry Christmas to you too!! :-)

[ThailandBrah]

Very nice effort Milone79, Merry Christmas brotha.

[Milone79]

Merry Christmas to you all..gym was actually open yesterday for a few hours so I made sure to get in there before heading to my mom's for eats.. :-)

Upper Body Workout "A"

Yates rows 315x8, 320x8, 320x8, 320x10!!
Lat pulldowns 200x10, 210x10, 210x10

Bench press 275x6, 275x4, 275x5, 275x5....not sure what happened here but pressing was really weak yesterday..right front delt was a little sore and I realized my elbows were flaying all over the place.. :-(
Incline press 155x10, 185x10, 200x9

Dips 3xAMAP..did 15, 15, 20!
Preacher curls 2x10

pec deck/reverse pec deck flyes 1 x15 each...rope pulldowns/concentration curls 1x15 each...then off to moms for Christmas dinner...not a single calories was counted..lobster tails, prime rib, potatoes, veggies, chocolates, tiramisu for dessert.. ;-) only was up 3 lbs this morning and feeling really good actually not half as bloated as previous such occasions...part of it was I only had one drink all day and one glass of wine with dinner...alcohol can add up the calories fast!!

Plan for today is to rest and chillax...back to work tomorrow :-)

[psychodiver9]

Sick rowing man. Impressive

[The Solution]

Could you get a vid of your yates row? How far are you bent over and do you use a lot of momentum? that is insane rowing man. I have seen it done so many ways and question how far i bend over, because i really dont even fell my lower back being involved. i Try to stretch as far down (past knees) and then ride the bar right along my legs into my waist line.

[Milone79]

Yes I questioned my form too until I seen the Manu vids and Jason DB's explanation of the row using slight leg/hip drive..I get full stretch at the bottom of each rep, over hand grip and the bar is glued to my thighs all the way up and down...pull into my belly button and retract the scapulae before I even start ...I also focus on pulling with my elbows...only way to handle that much weight really...when i want to focus on stricter form I do the one arm dumbbell rows or rope face pulls etc.

[MrCarl.]

Holy rows! Could agree more regarding lat work. Mind - muscle connection over perfect form.

[Milone79]

Legs workout "B"

Squats 315x3 x 10....still not 100%...far from it... :-(
Single leg press 4 plates per side x10, 10, 12

RDL 225 x 10, 12, 15
Seated leg curls 3x12 increased weight on each set

Standing calf raises 3x10
Seated calf raises 3x15

Stretched then headed home...cals were about 2500 yesterday and morning B.W. was 194...dropped 2 lbs from yesterday..:-) the Christmas bloat is on its way out!! :-)

[The Solution]

Yes I questioned my form too until I seen the Manu vids and Jason DB's explanation of the row using slight leg/hip drive..I get full stretch at the bottom of each reap, over hand grip and the bar is glued to my thighs all the way up and down...pull into my belly button and retract the scapulae before I even start ...I also focus on pulling with my elbows...only way to handle that much weight really...when i want to focus on stricter form I do the one arm dumbbell rows or rope face pulls etc.

Do you have those videos? I don't think I have ever seen jasons

[Milone79]

no, sorry..videtaping is not permitted in my current gym... :-(

a quick youtube search and you can find Jason's or Manu's...

[Milone79]

Upper Body Workout "B"

Chins 3x15
Dumbbell rows 3x15

Flat barbell bench press (225) x 12, 9, 8 FUARK!!!! weakness!!!
Incline dumbbell press (80s) 3 x10

Triceps extensions 3x10
incline dumbbell curls 3x10

did one set of dumbbell pullovers and a few sets of floor presses with just a plate on each side to feel it...may have a 3rd day of pressing now on sundays where I do just floor presses and another chest movement..

did my usual pec deck/reverse pec deck flyes and then stretched...walked by the bench again and since it still had 225 lbs on it I said f-it and got back under it...banged out another 10 reps!!!! like hell if I was gonna let the bench win on this night.. lol :-)