UnlimitedSteel--On the Road to Recovery and Ultimate Strength

**AJ010** · 04-26-2003, 06:13 PM

Hey everyone, this is healthy n'fit, starting my new online journal. In case you all didnt know, I've had an injured back for 2 months, and its pretty much better. I have a long way to go from now. My goals are to squat 315, bench 250, and deadlift 405lbs, as well as keeping my back fine.

**AJ010** · 04-26-2003, 06:22 PM

April 26th 2003-----------------Rehab Work

Early in the day:

Reverse Hypers:4x25

Later on at evening:

Squats

45x10
95x8
95x8
115x2(belted up)
115x5(belted up)

Then I military pressed 115x1 because I wanted to.(belted up)

Bench Press

45x10
95x8
95x8
Super Cg 95x8

My hamstrings were super tight so I couldnt do deadlifts.

Comments

This workout felt pretty good. I had like no back pain, and I was feeling pretty good. I really need to stretch more often.

**AmateurWrestler** · 04-26-2003, 06:25 PM

hey man! glad to see your back squatting!

**AJ010** · 04-26-2003, 06:28 PM

Originally posted by AmateurWrestler
hey man! glad to see your back squatting!

Thanks.

Its good to be back. I'm not gonna go too heavy though. I have to listen to my body and see what happens.

**AmateurWrestler** · 04-26-2003, 06:33 PM

good call

**Rookie** · 04-26-2003, 07:28 PM

Good to see that you are back in the game.

**AJ010** · 04-26-2003, 08:49 PM

Thanks guys

**Fullback_45** · 04-27-2003, 02:21 AM

HEY!!!! Its about time you start keeping a log. Glad to hear the back. I know what you mean, ive had the worst backproblems ever, almost paralized. Going to be interesteding watching your strength progress!!!

**AJ010** · 04-27-2003, 09:01 AM

Originally posted by Fullback_45
HEY!!!! Its about time you start keeping a log. Glad to hear the back. I know what you mean, ive had the worst backproblems ever, almost paralized. Going to be interesteding watching your strength progress!!!

Thanks man! I'm happy too. When i woke up this morning, for the first time in a long ass time, my back didnt hurt when I was doing some arch thing, and rounding there was a little pain. I'm still not 100% better, but I'm gonna do this light stuff and gradually go up in weight.

**AMG** · 04-27-2003, 09:06 AM

Like I said over at FI, wonderful to see you doing everything again bro.

**AJ010** · 04-27-2003, 09:27 AM

Originally posted by AMG
Like I said over at FI, wonderful to see you doing everything again bro.

Thanks!

**AJ010** · 04-30-2003, 04:03 PM

April 30th 2003------------------------------Rehab

Squat

45x10
45x10
95x5(belt)
95x5(belt)

Bench Press

45x10
95x8
95x8

Deadlift

135x8
185x6 (belt)
225x1(belt) *easy. i dont think i should have went this heavy though, but i was feeling bad and didnt think*

Comments

Good workout. I dont know if I'm going to get my back any better than it is now. I may always have an arching/rounding problem so i don't really know what to do. I'll see how I feel tomorrow. If it feels better, than I'll continue the lifting. Otherwise, I'll have to decide. I'm confused at this point. But otherwise, back was feeling good.

**AmateurWrestler** · 04-30-2003, 04:14 PM

hey man we sound like we're in the same boat here.......we'll see what happens, good luck

**AJ010** · 04-30-2003, 05:09 PM

Thanks man. Good luck to you too.

**AMG** · 04-30-2003, 05:34 PM

Great workout Steel!

**AJ010** · 04-30-2003, 06:01 PM

Originally posted by AMG
Great workout Steel!

Thanks! I'm gonna go lower in weight though from now on on deadlifts. That was easy, but IMO too heavy for now. You're doin great too.

**AMG** · 04-30-2003, 06:24 PM

Originally posted by UnlimitedSteel
Thanks! I'm gonna go lower in weight though from now on on deadlifts. That was easy, but IMO too heavy for now. You're doin great too.

Great idea about keeping the weight light.

Thanks man.

**AJ010** · 04-30-2003, 06:56 PM

Originally posted by AMG
Great idea about keeping the weight light.

Thanks man.

Yeah.
No prob bro.

**Fullback_45** · 04-30-2003, 08:05 PM

Just wait until you start training that deadlift hard when the time is right. I think everyone might be in for a surprise!!!

**AJ010** · 05-01-2003, 03:21 PM

Thanks Fullback! I've currently decided not to hit really hard stuff in a while, only easy light stuff, because I have track practice every day and its harder than I thought. I need more motivation for hitting the weights again. I've kinda lost some from time off.

Anyways, here's todays Track Workout.

May 1st 2003-------------------------Track Workout

I started off with some stretches, then some light easy drills. Then, it hit me from there. I did nearly my fastest 400m time on the last and outermost lane, and came in second place. The kid who beat me was near the innermost lane and beat me by 15-30ft I think. Then, I could rest for around 2 minutes. Then I had to do another 400m run and since I havent done this kind of stuff in a long ass time, I was drained and didn't come near first, but I was somewhere in the front. Then after the run, I could rest 2-3 minutes. Then I had to do yet another 400m run, and I really slowed down this time. I was starting to get a headache. Then after this run I could rest a little over 3 minutes. Then, I had to do my final 400m run, which surprisingly wasn't what I thought my slowest lap. Maybe it was the extra rest I got.

Then, we did some hurtle jumps. My first time ever doing these, and most of the ones i did were more like hops, rather than one leg running steps. I felt drained already from the 4x400m runs, so these weren't my best.

That was all for today, and woohoo, I'm going back for more tomorrow. I wonder what kind of run we'll be doing before the real hurtling and I think shotput tomorrow. Does anyone know what kind of muscle fiber was being worked during those 4x400m runs? I hope it was fast twitch. I really care mostly about speed.

Note-this was just a practice, not a meet. I need to have 15 practices before a meet and I've only got 2. There was like 20-40 people here today.

**Rookie** · 05-01-2003, 05:39 PM

Don't lose motivation! Youre the strongest 14 year old ive ever seen. You are a great help to these boards and have been a great help to me. It would be a shame if these boards lost a knowlegdeable person such as yourself.

Just give your injures time to heal, then go back and hit those weights like youve never hit them before!

Don't ever lose your motivation. You have so much potential.

**AJ010** · 05-01-2003, 05:42 PM

Originally posted by Rookie
Don't lose motivation! Youre the strongest 14 year old ive ever seen. You are a great help to these boards and have been a great help to me. It would be a shame if these boards lost a knowlegdeable person such as yourself.

Just give your injures time to heal, then go back and hit those weights like youve never hit them before!

Don't ever lose your motivation. You have so much potential.

Thanks man. It really means a lot to me. You know what, I'll find that motivation somehow, and get me some nice PRs one day again. I've been out of real stuff for 2 months and am still actually out from it. Thanks.

**Rookie** · 05-01-2003, 05:52 PM

Originally posted by UnlimitedSteel
Thanks man. It really means a lot to me. You know what, I'll find that motivation somehow, and get me some nice PRs one day again. I've been out of real stuff for 2 months and am still actually out from it. Thanks.

Have you visited a doctor yet? Or pyhisical therapy? Maybe they can help you recover.

Is it a soft tissue problem, (muscle, ligaments, cartlige ect..) or a bone problem?

**AJ010** · 05-01-2003, 07:45 PM

Originally posted by Rookie
Have you visited a doctor yet? Or pyhisical therapy? Maybe they can help you recover.

Is it a soft tissue problem, (muscle, ligaments, cartlige ect..) or a bone problem?

I have visited a chiropractor. Its supposedly a misalignment problem of the spine and nerves are being cut off. It could be something else though, i'm not sure.

**Fullback_45** · 05-01-2003, 10:14 PM

MAN!!! You have so much potential, your young and very, very strong for your fairley new to the sport. Just think in another 2 years were you will be, probley hitting up 350 or so. How about in 4 years!!! Just wait until track is over and youll get into it big time again. Its natural that your not 100% devoted to it mentally since you have another sport. Good job at pulling two sports at once though, deffinetly a true Champ. Keep it up.

**AJ010** · 05-02-2003, 03:03 PM

Originally posted by Fullback_45
MAN!!! You have so much potential, your young and very, very strong for your fairley new to the sport. Just think in another 2 years were you will be, probley hitting up 350 or so. How about in 4 years!!! Just wait until track is over and youll get into it big time again. Its natural that your not 100% devoted to it mentally since you have another sport. Good job at pulling two sports at once though, deffinetly a true Champ. Keep it up.

Thanks so much Fullback. That post really meant a lot to me. I'm hoping by then end of track I'll be ready to hit up the heavy weights again, and it'll be like last year, a new beginning.

**AJ010** · 05-02-2003, 03:10 PM

May 2nd 2003---------------------Track Workout

Ok, today was more of an endurance day today, which I'm not sure is what I want to be doing when I'm not powerlifting. But anyways, here's what we did. We ran 2 miles at around 6mph, or 10 minute/mile pace. But, there was a little twist in this. The coach blew the whistle every few seconds and the last person in the line sprinted through the left lane ahead of the running line all the way to the front, and everyone did this 3 times. My calves got tight like crazy and hurt too. After that, we had 3 choices. High Jump, Hurtles, or Shotput. These were all new to me, so I just chose the High Jump for today. I did 3 high jumps, doing ok IMO. I then walked over to the shotput area, but damnit, i was only 10 seconds late! If I only ran there I would have made it. The shotput was only an 8lb metal ball lol. Well, i'm resting up for the weekend, finally. Back is feeling pretty good right now. I can't walk lol.

**AJ010** · 05-06-2003, 05:08 PM

May 6th 2003----------------------------Rehab

I started off with 4 sets of 25 on r.hypers and then 3 sets of 20 on hypers.

Then:

Squat
45x10
4 sets of 95x5

Bench Press
45x10
2 sets of 95x3 wide grip DE Style
1 close grip set of 95x3 DE Style
1 medium grip set of 95x3 DE Style

Deadlifts
95x10
4 sets of 135x4

Barbell curls
3 sets of 65x8

Then i finished with 3 sets of 20 on r.hypers.

Comments
Today felt great. I went in with nearly no pain, and left with hardly anymore. I think deadlifts might be a problem right now, but I'll have to see how my back feels tomorrow. Everything was really easy. Deadlift reps went up in around 2/3 of a second i bet, Bench reps were fast, nearly De Speed, and Squats were normal speed, but fast. Barbell Curls were just a nice thing to do again. My biceps got weaker

. lol. Alright, later.

**lilmuscleman** · 05-06-2003, 06:01 PM

good luck with your rehab man. you'll be back into it b4 ya know it.

**AJ010** · 05-06-2003, 06:06 PM

Originally posted by lilmuscleman
good luck with your rehab man. you'll be back into it b4 ya know it.

Thanks bro. If my back is feeling as good as it is now tomorrow, I may just be improving. If I have increased pain, then im gonna have to change some things around.

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