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  1. #1
    Dr Vic viccles007's Avatar
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    Vic's Mission to Health and Strength

    Starting a new log - I will add to this post when I am feeling better.

    Cliff Notes:
    2003 - Weighed over 200 pounds lost a ton over the next couple of years.
    2012 - Health started going down hill. Started having a lot of digestive/bowel issues
    2014 - Total colectomy (large bowel removal) and rectoplexy
    2015 - Redo rectoplexy (with mesh) - digestive problems still an issue.
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  2. #2
    Dr Vic viccles007's Avatar
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    So my old PT is going to give me a core strengthening program in exchange for helping her with computer stuff. Which still leaves me with what am I going to do weight training wise.

    Restrictions:
    No dumbells/barbell over 10kg
    I'm allowed to do body weight exercises except squats.

    Any ideas for programs?
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  3. #3
    Dragon Flag Goddess Artemis00's Avatar
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    Woo Hoo...

    1st In
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  4. #4
    XL > XXXL MooseTequila's Avatar
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    in.....
    Maayo ang adlaw karun


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    No ideas from me Vic but I will be around to cheer you on. Really hoping you beat this. You deserve a break.
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  6. #6
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    Originally Posted by viccles007 View Post
    Restrictions:
    No dumbells/barbell over 10kg
    I'm allowed to do body weight exercises except squats.

    Any ideas for programs?
    No Idea about programs (Never followed one yet)...but I have plenty of ideas of body weight exercises you can sub that target certain body parts. Actually if you have a program you like...I'm sure there are ways to sub bodyweight for barbell work...like pike push ups instead of OHP for example. And plenty of ways to progress them to make them more difficult.


    This is a pretty good site that has a lot of alternatives (although some of them are crazy insane)...but most are reasonable.

    http://ashotofadrenaline.net/bodywei...-alternatives/



    There is this thread...

    http://forum.bodybuilding.com/showth...hp?t=140521351

    Some people post their body weight workouts in there.
    Last edited by Artemis00; 01-11-2016 at 08:45 PM.
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  7. #7
    Dr Vic viccles007's Avatar
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    Originally Posted by Artemis00 View Post
    Woo Hoo...

    1st In
    Thanks Arti

    Originally Posted by MooseTequila View Post
    in.....
    Thanks Moose


    Originally Posted by mirroroferised View Post
    No ideas from me Vic but I will be around to cheer you on. Really hoping you beat this. You deserve a break.
    Thanks Dave. I refuse to give up and will keep fighting until I am well again.

    Originally Posted by Artemis00 View Post
    No Idea about programs (Never followed one yet)...but I have plenty of ideas of body weight exercises you can sub that target certain body parts. Actually if you have a program you like...I'm sure there are ways to sub bodyweight for barbell work...like pike push ups instead of OHP for example. And plenty of ways to progress them to make them more difficult.


    There is this thread...

    http://forum.bodybuilding.com/showth...hp?t=140521351

    Some people post their body weight workouts in there.
    Thanks Arti! Will check it out. Was thinking something around All Pro/PHUL but maybe they would be too tough.
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  8. #8
    Dr Vic viccles007's Avatar
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    This program below doesn't look bad but leg day would have to be modified a lot.

    Push Day:
    - Pushups: 5x15
    - Chest Dips: 4x12
    - Triceps Extensions: 3x20
    - Bench Dips: 3x15
    - HSPU: 5x5
    - Hindu Pushups: 3x12

    Pull Day:
    - Pull-ups: 5x8
    - Inverted Rows: 3x12
    - Back bridges: 4x10
    - One-arm Assisted Chin-ups: 4x5
    - One-arm Inverted Rows: 3x8
    - Chins Isometric Holds: 3xFailure

    Legs Day:
    - Suqats: 5x20
    - Jumping Squats: 4x15
    - Lunges: 3x30
    - Sprints: 4x20sec
    - Box Jumps: 3x10
    - Hanging Leg Raises: 3xfailure
    - L-sit: 3xfailure
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  9. #9
    Dr Vic viccles007's Avatar
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    Or maybe this one is better. Still would love to do 4 day split:
    Upper Day:
    - Pullups: 5x6
    - One-arm Inverted Rows: 3x8
    - Inverted Rows: 3x18
    - Back bridges: 4x10
    - Pushups: 4x12
    - Dips: 3x15
    - HSPU: 3x5
    - Decline Crunches: 4x12
    - Russian Decline Twist: 3x12

    Lower Day:
    - Jumping Squats: 8x12
    - Pistol Squats: 4x10
    - Step Ups: 3x10
    - GHR: 3x12
    - Sprints: 5x15sec
    - Calf Raises: 10x10 "Burnout".
    - Hanging Leg Raises: 4x12
    - Planks: 3x1min
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  10. #10
    Dr Vic viccles007's Avatar
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    Ok I've tried to modify it: What do you think?

    - Pullups: 5x6 (Assisted pull up machine with whatever weight I need)
    - One-arm Inverted Rows: 3x8 - One arm barbell row instead
    - Inverted Rows: 3x18 Seated Row Instead
    - Back bridges: 4x10 - normal butt lift bridges
    - Pushups: 4x12
    - Dips: 3x15
    - HSPU: 3x5 (no alternative to this one)
    - Decline Crunches: 4x12 - Some other ab work
    - Russian Decline Twist: 3x12 - Some other ab work

    Lower Day:
    - Jumping Squats: 8x12 - lunges
    - Pistol Squats: 4x10 (take out completely)
    - Step Ups: 3x10
    - GHR: 3x12 - Hamstring curls instead
    - Sprints: 5x15sec - take out
    - Calf Raises: 10x10 "Burnout".
    - Hanging Leg Raises: 4x12 - normal leg raises
    - Planks: 3x1min

    Or could I maybe sub some dumbbell work in there?
    Last edited by viccles007; 01-11-2016 at 10:07 PM.
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  11. #11
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    You can sub HSPU with Pike push ups or Push back push ups. Both will hit your shoulders






    You may be able to sub these into your low body workout. They are called shoulder stand squats.



    Granted, they may be too much for your core in the beginning, but they are supposed to be good for keeping the squat motion in your routine without getting weight involved.


    As for adding DB work...I guess it all depends. If you find a DB exercise to be a challenge, then do it. But if you feel you are just going thru the motions, than a body weight exercise may be better until they give you the clear to lift heavier.
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  12. #12
    Jerk of All Trades LunaLifts's Avatar
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    All up in this log!

    Also regarding your post on your last log, I'm sorry to hear you may need more surgery in the future. I hope it doesn't come down to that.
    PRs: 95lbs/126lbs/212lbs
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  13. #13
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    In! A lot of us trying to get back to health this year.
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  14. #14
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    Can you press overhead? If so, I would add a seated dumbbell press (or a barbell press if you can get to a training barbell).
    You can't help the hopeless.

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    best of luck!
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    I'm in

    I really hope you don't have to have another surgery. Fingers crossed for you!
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  17. #17
    Dr Vic viccles007's Avatar
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    Originally Posted by Artemis00 View Post
    You can sub HSPU with Pike push ups or Push back push ups. Both will hit your shoulders






    You may be able to sub these into your low body workout. They are called shoulder stand squats.



    Granted, they may be too much for your core in the beginning, but they are supposed to be good for keeping the squat motion in your routine without getting weight involved.


    As for adding DB work...I guess it all depends. If you find a DB exercise to be a challenge, then do it. But if you feel you are just going thru the motions, than a body weight exercise may be better until they give you the clear to lift heavier.
    Thanks Arti! I really appreciate your help. I think I could try those pike pushups but I think the other two might be a little advanced for me. I'll keep tinkering with the workout. Not planning to start until next week (maybe I'll do some ab work) to give myself a bit more time to heal/get stronger etc. Will definitely be at karate on the weekend though

    Originally Posted by LunaLifts View Post
    All up in this log!

    Also regarding your post on your last log, I'm sorry to hear you may need more surgery in the future. I hope it doesn't come down to that.
    Thanks Luna! I really hope so as well. Part of my mind says why bother getting strong again if I'll need further surgery but I don't want to think like that. I'm sure my training has helped my faster recovery times.

    Originally Posted by SophieM View Post
    In! A lot of us trying to get back to health this year.
    Thanks Sophie! I sure hope we both can

    Originally Posted by Partyrocking View Post
    Can you press overhead? If so, I would add a seated dumbbell press (or a barbell press if you can get to a training barbell).
    Thanks for the suggestion Partyrocking! I can press overhead just not more than 10kg. I will definitely add that in.

    Originally Posted by jsari23 View Post
    best of luck!
    Thank you!

    Originally Posted by JenSTL4 View Post
    I'm in

    I really hope you don't have to have another surgery. Fingers crossed for you!
    Thanks Jen!
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  18. #18
    Dr Vic viccles007's Avatar
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    Ok how about:

    - Pullups: 5x6 (Assisted pull up machine with whatever weight I need)
    - One-arm barbell row: 3x8
    - Seated row: 3x10
    - Bridges: 4x10
    - Pushups: 4x12
    - Dips: 3x15
    - Seated Dumbbell Press: 3x10
    (Still working on ab exercises)

    Lower Day:
    - Lunges 3x10
    - Step Ups: 3x10
    -Hamstring curls: 3x10 -
    - Calf Raises: 10x10 "Burnout".
    - Leg Raises: 4x12
    - Planks: 3x1min
    - Something else...

    It's hard without squats! LOL 10kg weight limit also makes it difficult...
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    In!

    Good luck Dr V. We're all behind you
    - Fallen Angel -

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  20. #20
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    Originally Posted by FallenAngel80 View Post
    In!

    Good luck Dr V. We're all behind you
    Thanks so much FallenAngel, I really appreciate your support
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  21. #21
    Dr Vic viccles007's Avatar
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    Got some core strengthening exercises to do from my trainer which I plan on doing daily after my workouts. Have been getting in the pool the past couple of days which has been lovely. Here's a pic of me in my bikini, scars and all. This is just the beginning, I won't look like this forever. I'm thinking of starting on my bulk back next week...or at least reverse dieting a bit first. Not sure.
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  22. #22
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    Looking good to me! What are your goals moving forward?
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  23. #23
    Dr Vic viccles007's Avatar
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    Originally Posted by SophieM View Post
    Looking good to me! What are your goals moving forward?
    Thanks Sophie! I really just want to get strong again and work within the boundaries of what I can do. Don't know how easy it will be and how much doing bw exercises is going to achieve that though.
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    Then I thought maybe I should sub some machine work in...he didn't say anything about that. Thought that might be less core pressure?
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  25. #25
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    In on new log.

    What are bridges?

    Looks pretty good to me. The only thing I would add is that with push-ups and seated DB press, front delts are getting hit hard, and while rear delts do get hit on most pull variations (especially horizontal pull), I generally think it's a good idea to add rear delt isolation work in just for balance (as you know, shoulder is an inherently unstable joint). I face-pull once per week...that, reverse fly, anything like that might not be a bad addition.
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  26. #26
    Dr Vic viccles007's Avatar
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    Originally Posted by VO2Maxima View Post
    In on new log.

    What are bridges?

    Looks pretty good to me. The only thing I would add is that with push-ups and seated DB press, front delts are getting hit hard, and while rear delts do get hit on most pull variations (especially horizontal pull), I generally think it's a good idea to add rear delt isolation work in just for balance (as you know, shoulder is an inherently unstable joint). I face-pull once per week...that, reverse fly, anything like that might not be a bad addition.
    Thanks Becki! I think bridges are these?


    Though I already have in my core strengthening program so I might take those out. I'll have a look at those exercises, thanks!
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  27. #27
    Dr Vic viccles007's Avatar
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    OK -

    - Pullups: 3x 10 (Assisted pull up machine with whatever weight I need)
    - One-arm barbell row: 3x10
    - Seated row: 3x10
    - Face Pulls 3 x 10
    - Pushups: 3x10 (Or seated chess press better?)
    - Dips: 3x10
    - Seated Dumbbell Press: 3x10
    - Dumbbell Rear Delt Raise

    Lower Day:
    - Lunges 3x10
    - Step Ups: 3x10
    - Leg extensions 3 x 10
    -Hamstring curls: 3x10 -
    - Calf Raises: 10x10 "Burnout".
    - Leg Raises: 4x12
    - Planks: 3x1min
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  28. #28
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    Keep on keeping on Vic... and good that you are keeping the ego in a can
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  29. #29
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    Originally Posted by MooseTequila View Post
    Keep on keeping on Vic... and good that you are keeping the ego in a can
    Thanks Moose. Really trying to be sensible about things this time!
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