Dirty~D~'s journey to recovery - first 90 days

[dirty~d~]

Hey I am trying to plan on coming to Seattle this winter to hang with SF and everyone else in that area so you'll have to come hang with us.

Are you special enough to be blessed with my presence?





Got my home computer up and running again so I'll be posting last weeks updates after I get food in my system.

 

[dirty~d~]

Week 4:

Sunday:
Off day

Monday:
7x6 w/85lbs Front squats
7x6 w/155lbs Deads below the knees
7x8 w/22.5lbs DB lunges (I'm really starting to hate them now)
3x30 second dead arm hangs
Russians and flutter kicks to fatigue - 15 min.

Tuesday:
6x7 w/85lb cable seated rows
6x6 w/75lbs wide grip lat pull downs
6x6 w/75lbs narrow grip lat pull downs
6x8 w/35lb DB bent row
6x8 w/15lb DBs reverse flies
6x8 w/20lb DBs modified upright rows

Wednesday:
Off

Thursday:
8x6 w/85lbs Front squats
8x6 w/135lbs Deads to the floor
7x8 w/155lbs Rack pulls (boring so I'm sticking to standard deads)
4x6 w/25lb DBs standing lunges
4x6 w/25lb DBs step up/kick
3x30 second dead arm hang
Russians and flutter kicks to fatigue - 18 min

Friday:
Not intentionally a day off... gym closed early and never bother to tell the evening lifters.

Saturday:
6x7 w/25lb DBs flat bench flies
6x8 w/40lb curl bar standing bicep curls
5x6 w/65lbs incline bench
5x6 w/40lb curl bar preachers
6x6 w/22.5lb DBs incline bench flies
3x6 w/20lb DB seated bicep curls
Russians and flutter kicks to fatigue - 22 min.

Personal feel for the week: I struggled a little bit mentally, but managed to have a good week regardless. I caught myself remembering how strong I was prior to all of this and it bugged me somewhat that I'm not even close to that right now. Yes, I know that I'm rebuilding and that I will come out stronger... still the mind wanders to good memories. The fact that I've been able to add weight on various lifts every week is a good sign. My joints are holding up wonderfully.

Weighed in: added three pounds, but probably less than 1lb was muscle (didn't calibrate this time so I'm not sure). Even after adding more milk I really wasn't expecting to see a huge jump in my weight, but I do feel better overall.

I'm still sticking to 30-45 second rests between sets... seems to be working well so far.

No time for skating this week. I might not have time during week 5 either, but we'll see. I'm trying to decide if I should back out of the tournament this time around. Cardio is not something I want to include during my bulking period, but if I'm going to survive the tournament I have no choice... decisions decisions.

Week 5 is going very well.

KILL THAT SHIT!!!

 

[dirty~d~]

I'm going to try lifting tonight and see how my hamstring does. If it doesn't get tight then I'm going to KILL THAT SHIT; if it does then I'll come home and watch a DVD about Great White Sharks devouring cute little harbor seals.

 

[Tatyana]

Hey D,

I have been looking over your training, there are a lot of sets, is that a typical power-lifting routine?

 

[dirty~d~]

Hey D,

I have been looking over your training, there are a lot of sets, is that a typical power-lifting routine?

No, I'm rebuilding right now. I won't get into the true power lifting until after I've completed my first goal. I need to get all of my muscles, tendons and ligaments used to the abuse again, before even trying a real power lift routine.

 

[dirty~d~]

Tonight went better than I expected. My hamstring has been really tight since Tuesday night, but after I warmed up I felt great. I kept it pretty simple: just squats, deads and step ups. Nothing hurt and everything burns. KILL THAT SHIT!

 

[dirty~d~]

No lifting tonight. My head's not on straight.

 

[SaladFork]

No lifting tonight. My head's not on straight.

Get some rest hun, tomorrow is a new day.

 

[BlueBird]

Hey D!!

 

[dirty~d~]

Week 5:

Sunday:
Off

Monday:
7x5 w/95lbs Front Squats
1x6 w/135lbs DL to the floor
7x5 w/155lbs DL to the floor (135 felt too light)
5x6 w/27.5lb DB step/kick
Russians to fatigue - 15 minutes

Tuesday:
7x7 w/85lb Seated cable row
7x8 w/37.5lb DB bent row
6x5 w/85lbs Wide grip pull down
6x5 w/85lbs Narrow grip pull down
6x6 w/25lb DB reverse flies
4x8 w/17.5lb DB shoulder raises - front
4x8 w/17.5lb DB shoulder raises - lateral over head
5x7 w/ 22.5lb DB upright row - modified
Russians and flutter kicks - 20 minutes

Wednesday:
Off

Thursday:
6x5 w/95lbs Front Squats
8x6 w/155lb DL to the floor
8x6 w/27.5lb DB step up/kick
Russians and flutter kicks - 15 minutes

Friday:
I slacked and should be punished

Saturday:
Too distracted, didn't lift.

I'll add my comments on the week at a later time. I just wanted to get my log updated cause I know he'd enjoy picking me apart over it on Monday. LOL!