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

[dirty~d~]

way to battle through adversity!!



(ps - i didnt know "kill that shit" was still around)

Walking Beast... I miss that guy.

 

[dirty~d~]

Week One

Sunday:
5x8 with 20lb dumbells standing bicep curls
5x8 with 30lb curl bar standing curls
5x8 with 30lb curl bar preacher curls
5x8 with 65lbs incline bench (upper chest is so weak )
5x8 with 17.5lb dumbells flat bench flies
5x10 with 30lb dumbell skull crushers
5x10 with 40lbs cable press downs
3x1 minute free hanging from chin up (to push forearms to fatigue)
Abs to fatigue - Russians and flutter kicks 15 minutes no rest

My energy was great through the entire routine. No joint pain of any kind. Stiffness and soreness on Monday was less than expected. It's humbling to realize how weak I've become, but I'm not worried; I can tell my muscles remember what to do.

Monday:
5x7 with 65lbs front squats
5x7 with 55lbs squat thrusts
5x7 with 100lbs sumo deads to the floor
5x7 with 15lb dumbells step thrusts
5x7 with 22.5lb dumbells standing lunges

Legs were AWESOME!! God, I've missed deads. My hammies can handle soooo much more, but my forearms can't right now. LOL, damn it! Lunges at the end of the routine KILLED, but the burn was well appreciated. Stiffness and soreness on Tuesday was nothing. I'll be bumping the weight up next week for sure.

Tuesday:
5x7 with 75lbs front lat pull downs, narrow grip
5x7 with 75lbs back lat pull downs, wide grip
5x7 with 40lb curl bar upright row
5x7 with 75lbs seated cable row
5x7 with 30lb dumbell bent row
4x8 with 15lb dumbells delt raises, front to side

Slight stiffness in the left shoulder through the upright rows (old hockey injury), but nothing painful. Had a little bit of trouble in the shower Wednesday morning... washing the hair was almost undoable, but by the end of the day the shoulders were good again.

Wednesday:
Off; ate and rested.

Thursday:
5x7 with 75lbs front squats
5x6 with 120lbs deads to below the knees...
felt so good I did 2x4 with 100lbs to the floor
5x7 with 15lb dumbells step thrusts (GRUELING, since the
shoulders were still a little tight)
5x7 with 22.5lb dumbells standing lunges

Friday:
Off; ate and rested (washed my truck)

Saturday:
1 hour of ice time (ice hockey for those of you who don't know that I play): red line/blue line/red line drills, figure 8s front and back, chase the rabbit, 30 second wind sprints, 360's. Since I'm not focusing on cardio for these first three months I took 2 minute breaks between drills to keep the heart rate as low as possible for the entire hour. Getting back on the ice is going to help motivate me even more to my first goal.

Diet for the week has been very basic:
Chicken breasts, meatloaf, salmon, eggs, Quinoa, LOTS of a colorful raw veggies (I've been chowing down spinach like I'm Popeye), Whey protein isolate twice a day (mid morning and PWO), nuts, oils, fruit to fill in as many gaps as possible. I was able to cram 3300-3500 calories each day I lifted; Wednesday was closer to 3000; Saturday around 2700, but I still have one meal left to eat.

Plans for week two:
Focus on increasing weight in my main lifts; work on power clean technique on Thursday (a little rusty); add upper body to Friday and take Saturday as an off day; figure out how to cram a few more calories into my lift days... quit my job maybe? Weigh in at end of the week; current weight 122 at 17.2% bf

Overall feeling: I feel so much better about my current stats now that I have been able to see where my body really stands. Sure I'm weak all over, but after two years of not lifting I'd say my muscles have done very well for themselves. Technique still comes naturally so the weights will start to go up fast. I'm very excited about chasing this goal. It'll be a good test for how well I know myself.

KILL THAT SHIT!!!

 

[GUARDIAN]

Try holding heavy dumbells as long as u can well for your forearms.

do u go to failure on every set.

 

[dirty~d~]

Try holding heavy dumbells as long as u can well for your forearms.

do u go to failure on every set.

I walk around between sets with dumbells in my hands, except on dead lift nights.

I don't quit until my body does.... kinda stubborn that way. Realistically I should probably take it easy on myself for the first two weeks to prevent any injury, but I don't really know how to take it easy so fugit.

Gotta leave it all at the gym.

 

[Scotsman]

Great work D this is awesome. Especially since you've had some shoulder issues you should drop the uprights out of your program.

Cheers,
Scotsman

 

[GUARDIAN]

I walk around between sets with dumbells in my hands, except on dead lift nights.

I don't quit until my body does.... kinda stubborn that way. Realistically I should probably take it easy on myself for the first two weeks to prevent any injury, but I don't really know how to take it easy so fugit.

Gotta leave it all at the gym.

 

[dirty~d~]

Great work D this is awesome. Especially since you've had some shoulder issues you should drop the uprights out of your program.

Cheers,
Scotsman

The shoulder was 12 years ago... no problems now. Just stiffness, once in a while, but never pain. It didn't require surgery and I have it checked every other year. I've never really liked the uprights, but I like how my back/shoulders respond to them. Any suggestions on what I should swap them out with?

 

[dirty~d~]

FYI:

Eventually I will drop to 5x5s on all of the larger lifts, but for now I want to make sure the ligaments and tendons are going to handle the abuse. They shouldn't be a problem, but I'm not as young as I used to be so it's better to ease into it.

 

[GUARDIAN]

FYI:

Eventually I will drop to 5x5s on all of the larger lifts, but for now I want to make sure the ligaments and tendons are going to handle the abuse. They shouldn't be a problem, but I'm not as young as I used to be so it's better to ease into it.

same way here. i used to go right into my heavy compound movements. now i use an isolation to warm up the joints/tendons a bit.

 

[hesnobradpitt]

Great update D , sounds like your hooked again , so you got your ice time in wow,great way to fill in a saturday *wink wink * .

Brad.