Trying to be my best self with the cards i've been dealt (Disabled)

[PerezEddie]

Hey guys!

My name is Eddie Perez and basically I am a 24yr old trying to be the best I can be. You probably noticed i wrote disabled up top, and while you may or may not agree with my condition as being disabled, the definition is as follows: having a physical or mental condition that limits movements, senses, or activities.

I have what I call congenital elbow dislocations. Basically I was born not being able to fully lock out my elbows. Now it isn't severe to the point where I can't drive a car or anything like that. It has never caused any issues until I got into weightlifting. As you can imagine the biggest issue would be deadlifting (as if heavy enough this causes stress on my biceps). and perhaps a lack of maximum potential tricep development? My orthopedic told me not to deadlift heavy after looking over my x-rays, but he also said that growing big muscles and bodybuilding looks ridiculous on a person, he doesn't understand. I have goals, this is my passion, and I couldn't be any hungrier.

MY GOALS:

Powerlifting - I want compete sometime in 2017 so my training currently revolves mostly around that. Like I said because of my condition i am not sure how bench would go since my lock out isn't that of according to the rulebook. And with deadlift I still don't know if i will even deadlift in competiton. In the past I have strained my biceps from going too heavy too quickly on deadlifts. At the moment I train deads once per week with just a conservative max.. adding weight everytime slowly trying to find my limit as to what my biceps can take. Most i've deadlifted was 325lbs @150lbs and that was after never really ever deadlifting.. Just strength achieved from all the squatting.. this is when my biceps got injured. At the moment I have been pulling around 285-295lbs for a single without any bicep issues. Weight is light yes, I have so much more in me, but I have to be very, very careful. I doubt I will ever have an elite total or big deadlift and while ****ty this just just makes me more hungry to increase my squat (which so happens to be my favorite lift) My bench aint too shabby either (over 2x bw) All I can do is play the best hand with the cards i've been dealt.

Bodybuilding/physique - I have set a goal to step on stage by 2018. This will really push me out of my comfort zone I think and really keep me focused on putting on much muscle as possible because to be honest lately I've been more focused on how much I can squat and placing little emphasis on bringing up lagging body parts.

CURRENT STATS/STRENGTH:

BW: 140lbs
BF%: 10-11%???
SQUAT: 335lbs @140lbs (vid: https://www.instagram.com/p/BKeTS5gj...-by=macronator )
BENCH: 290lbs @137lbs (vid: https://www.instagram.com/p/BIggAaqj...-by=macronator)
DEADLIFT: 325lbs @150lbs
WAIST: 28.25"
ARMS: 14.2 - 14.5"
CALVES: 12.6" (Damn you genetics)
THIGHS: 20.5" (10" above knee)

END OF YEAR GOALS:
145lbs (while staying lean)
SQUAT: 385lbs minimum
BENCH: 300lbs
DEADLIFT???
GROW!!!


I am going to document all my workouts on here. You can follow me on IG @macronator which is where I log snaps of my squat/bench progress as well as some other random thangs. But this is where I will write out my thoughts and workouts I'm doing. At the moment I am 4 months into my reverse diet so yes in a caloric surplus and no plans to diet for a looonng time

Hope ya'll can tune in!

Some pics attached: Critics/advice is welcome!

[PerezEddie]

Day 3: Great session today: Squat, Bench, + leg accessory work.

Squats: https://www.instagram.com/p/BK9PJDzj...-by=macronator

300 x 1 (RPE 7)
255 x 7 (RPE 6)
255 x 7 (RPE 6)

Bench Press: https://www.instagram.com/p/BK9TQ5Pj...-by=macronator

220 x 7 (RPE 8)
220 x 7 (RPE 7)

Split Squats: (yes, I suck at these.. mostly doing them for stability and the burn)

50 x 12
50 x 12

RDL's: (w/dumbbells) - slow eccentric with emphasis on the stretch.

35 x 15 (35 per arm)
35 x 15 (35 per arm)

Done 2hr session.

Doesn't seem like much. But i am in an intro week and next week+ intensity and volume will both get a good jump. Also, given that I squat 3x per week my leg work is limited outside of squats. Bench is also 3x per week.

[PerezEddie]

Another great workout in the books. Every session counts.

Upper body hypertrophy day:

Pull ups: (hold contraction at top for 1 second and a slow decent. No useless reps up in this bish.

Bw x 8
Bw x 8
Bw x 5.5
Bw x 5

Cable row:

85lbs x 8
85lbs x 8
85lbs x 8
85lbs x 8

Single arm standing Dumbbell shoulder press:

40lbs x 8
40lbs x 8
40lbs x 8

Machine lateral raises

50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10

Rear deltoids machine:

55lbs x 12
55lbs x 12
55lbs x 12
55lbs x 12

Single arm cable curls: (emphasis on stretch)

15lbs x 11
15lbs x 11
15lbs x 11
15lbs x 11

Long head tri: (ez bar)

40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

BFR ROPE TRICEP PUSHDOWNS (30 sec between sets)

10lbs x 30
10lbs x 15
10lbs x 15
10lbs x 15

BFR EZ BAR CURLS: (30 sec between sets) - **** this burned like hell!!

25lbs x 30
25lbs x 15
25lbs x 15
25lbs x 15

BFR SHRUG RAISES: (30 sec between sets)

60lbs x 30
60lbs x 15
60lbs x 15
60lbs x 15

STANDING CALVES:

75 x 11
75 x 11
75 x 11
75 x 11
75 x 11

I should note that every rep I do is emphasized on the stretch, hold at contraction for 1 second, with slow and controlled eccentrics. It takes my weights down quite a bit but it works so much better.

That's all folks!

[PerezEddie]

Squat bench deadlift day:

Squats: https://www.instagram.com/macronator/

270 x 5 (RPE 5)
270 x 5 (RPE 5)

Bench:

235 x 5 (RPE 8)
235 x 5 (RPE 8)

Deadlift:
300 x 1 (RPE no idea lol)

Bw this morning: 139.6

Overall an easy workout. Bench was the hardest. Squats were easy. Looking forward to these next few weeks as the weights get heavier and the volume increases. If you're wondering about the deadlift as to why only one set for 1 rep.. please read the first post and you will understand.

See ya!

[pdt414]

IN.

This seems interesting

[PerezEddie]

IN.

This seems interesting

Thanks!

[jason1052004]

I'm interested to check out your journey. I'll be tagging along.

No offense, but I'd say go for the bodybuilding and you may have to leave the powerlifting meets out. The reason is simply the ability to properly complete the lifts, specifically the bench press. If your condition is the way it sounds, then you will not get the clean press light. If you can, post a vid or pic of what your bench looks like at the top (lockout), and people on here can help tell you if your press has a chance of being given a go at a meet.

Of course, an alternative is to compete in single lifts at powerlifting meets, and just compete in the lifts you can do.

[PerezEddie]

I'm a bit late but here we go:

Day 1: BENCH + ACCESSORY WORK.

Bench:
210 for 2x9 (RPE 8)
210 for 2x9 (RPE 8)

Cable Fly:
20lbs x 12
20lbs x 12

Pull downs: (1 sec concentric, 1 sec pause, 3 sec eccentric) - feels better and keeps me honest.
85lbs x 14
85lbs x 14
85lbs x 14

MTS Row: (same method as above)
50lbs x 12
50lbs x 12
50lbs x 12

Abs:
45 sec plank holds super-setted with 25lb decline ab crunches for 10 reps. (3 sets)

Traps: same method as back exercises.
40lbs x 15
40lbs x 15

Standing Calves:
4x15-20 @ 40lbs


DAY 2: (today) Squat + Accessory work

Squats:
245lbs x 9 (RPE 8)
245lbs x 9 (RPE 6)

Leg extensions: (slow eccentric, squeeze at the top)
55lbs x 13
55lbs x 13
55lbs x 13

Leg curls: (same as leg extentions)
60lbs x 12
60lbs x 12
60lbs x 12

Dumbbell curls single arm: (3 sec eccentric, 1 sec hold at contraction)
17.5lbs x 12
17.5lbs x 12
17.5lbs x 12 - tried 20lbs but it was much too hard after 1 set with the way i was doing them.

Barbell curl: same way as dumbbells
40lbs x 12
40lbs x 12

Single arm cable tricep pushdowns (slow eccentric)
10lbs x 12
10lbs x 12
10lbs x 12
10lbs x 12
10lbs x 12

Dumbbell laterals single arm: (1-2 sec hold at the top)
17.5lbs x 12
17.5lbs x 12
17.5lbs x 12

Dumbbell upright rows w/1-2 sec hold at the top
20lb dumbbell per arm x 14
20lb dumbbell per arm x 14

Seated Calves: 2-3 sec stretch every rep to eliminate Achilles tendon taking over.
70lbs x 12
70lbs x 12
70lbs x 12
65lbs x 12
65lbs x 12

[PerezEddie]

I'm interested to check out your journey. I'll be tagging along.

No offense, but I'd say go for the bodybuilding and you may have to leave the powerlifting meets out. The reason is simply the ability to properly complete the lifts, specifically the bench press. If your condition is the way it sounds, then you will not get the clean press light. If you can, post a vid or pic of what your bench looks like at the top (lockout), and people on here can help tell you if your press has a chance of being given a go at a meet.

Of course, an alternative is to compete in single lifts at powerlifting meets, and just compete in the lifts you can do.

I love powerlifting and just progressing in the gym. Plus bench is my best lift and i've worked hard for it (over 2x bw) so i am hoping that the judges can accomodate me. You can check out my IG here I have several vids of my bench at different angles. https://www.instagram.com/macronator/

Thank you. I do have a bit of bad news on the deadlift. I may have reached my peak in terms of what my biceps will allow. I've pulled 295-300lbs 3 times already in the past 3 weeks. But, 2 of those times for the following 24hrs one of my biceps felt slightly strained. The other 1 time i felt nothing after. It was nothing major but it worries me. Sucks because the weight is soo light but my elbows or biceps hold me back here. I will keep trying and see what happens, worst case in a meet ill just pull 300lbs and be on the safe side to at least get a complete total.. ?lol

[PerezEddie]

Yesterday was an off day but today we killed it!

Squats:

265lbs x 7 (RPE 7)
265lbs x 7 (RPE 8.5)
265lbs x 7 (RPE 7)

Bench: (i pause every rep)

225lbs x 7 (RPE 8) - best ever is 8 reps so this was exciting
225lbs x 7 (RPE 8.5)
225lbs x 7 (RPE 8.5)

Split Squats:

60lbs x 8 per leg
60lbs x 8 per leg

RDL's:

90lbs x 12 (slow descent)
90lbs x 12 (slow descent)

Proof! https://www.instagram.com/macronator/

[PerezEddie]

Friday (yesterday) was torso day (back, arms, shoulders). I don't feel like logging everything in but here is today's workout (much shorter):

SKWAATS: https://www.instagram.com/p/BLUYnvtj...-by=macronator

3 sets of 5 with 280lbs (double BW) - RPE around 7-8

BENCH PRESS:

3 sets of 5 with 240lbs - RPE around 8-9

CABLE PULL THROUGHS

3 sets of 12-15

BACK EXTENSIONS

3 sets of 8-12

[PerezEddie]

Skipped a whole week of logging! oops. Here are the highlights tho:

280lb squats (2x BW) for 7 reps after 2 sets of 5 with the same weight. I wanted more reps but i somehow managed to get my quads and hamstrings (mainly quads) incredibly sore 2 days prior and had trouble walking so i was surprised a repped out 7 lol.

Bench 240lbs (1.7x BW) for 6 reps after 3 sets of 5 with the same weight. Wanted 7 for a PR, but it wasn't there. Next time!

Vids: https://www.instagram.com/p/BLmytFPD...-by=macronator
and https://www.instagram.com/p/BLmzZoBD...-by=macronator

All other training was the usual and nothing out the ordinary.