My comeback/get strong as fuck log

[SouthernLord]

Humbled

3/22/10

194 pounds of skinny fat-ness

Warm up

10 minutes mod intensity cardio, arm circles x a lot, shoulder dislocate x a lot, trap, tris, hip, piriformis, ham static stretches x a lot

OHP

45 x 5
65 x 5
75 x 5
85 x 5
95 x 5
105 x 5

Chins

BW x 6,6,6,6,6 30 reps total

Dips

BW x 10,10,10,5 35 reps total, goal was 50


Thoughts

I was in and out of the gym in 40 minutes. This was actually a hard workout. I underestimated my current abilities and I was humbled. The OHP and chins were easy, but I totally failed at the dips. My body collapsed at 5 reps on the fourth set and I called it a day. I have a long way to go, but I have muscle memory and voodoo on my side.

 

[JDid23]

Re: Humbled

3/22/10

194 pounds of skinny fat-ness

Warm up

10 minutes mod intensity cardio, arm circles x a lot, shoulder dislocate x a lot, trap, tris, hip, piriformis, ham static stretches x a lot

OHP

45 x 5
65 x 5
75 x 5
85 x 5
95 x 5
105 x 5

Chins

BW x 6,6,6,6,6 30 reps total

Dips

BW x 10,10,10,5 35 reps total, goal was 50


Thoughts

I was in and out of the gym in 40 minutes. This was actually a hard workout. I underestimated my current abilities and I was humbled. The OHP and chins were easy, but I totally failed at the dips. My body collapsed at 5 reps on the fourth set and I called it a day. I have a long way to go, but I have muscle memory and voodoo on my side.

you'll get there again bro What are your old PRs for your main lifts? Also, would you mind going a bit in depth on how you warm up shoulders? Looking for some good upper body warmup exercises- thanks

 

[ExtraMile]

bet it felt great to get back in the gym

 

[SouthernLord]

3/22/10 Todays diet

Meal 1 P/C/F

2 eggwhite pancakes 40/15/00
2 tbsp ANPB 07/08/16
100g Blueberries 00/10/00
SF Syrup 00/02/00

Meal 2

2 scoops Protein 50/10/06
1 grapefruit 00/18/00
1oz Mixed nuts 06/07/13

Meal 3

8oz Chicken tits 50/00/08
1 cup green beans 00/10/00
1oz mixed nuts 06/07/13

Meal 4 Pre Workout

2 scoops Protein 50/10/06
60g oats 12/60/06
1 tbsp ANPB 03/04/08

During Workout

BCAA drink

Meal 5 Post Workout

8oz Top Sirloin 64/00/24
1 cup brocolli 00/16/00
100g Blueberries 00/10/00


Meal 6

5 omega 3 eggs 30/00/20
1 tbsp fish oil 00/00/15


Macro Breakdown

Pro 318g / Cho 161g / Fat 135g / Total Kcal 3131

 

[SouthernLord]

Re: Humbled

you'll get there again bro What are your old PRs for your main lifts? Also, would you mind going a bit in depth on how you warm up shoulders? Looking for some good upper body warmup exercises- thanks

Recent PRs within the last year or so,... Squat 405x6, Dead 475x7, 525x1 (straps), CGBP 275x5, OHP 185x5, Push Press 225x5.

Previous to my month off I was in the middle of a hard cut. Strength was down to begin with. Then I abruptly stopped training due to the injury. In the month or so I've been off I've put back on some fat and it appears I've lost some muscle. Shitty catabolic rebound from hard dieting to no activity.

If I stay healthy I should be hitting close to these numbers again by the end of the year.

 

[SouthernLord]

Here is a vid for the shoulder dislocates.....



I do these every warm up. If I stick to close(r) grip bench presses I usually don't have any shoulder problems. *Knock on wood

 

[SouthernLord]

bet it felt great to get back in the gym

The workout was tougher than I thought it'd be. I have to part ways with my ego.

I did catch a killer pump though

 

[JDid23]

thanks dude. gonna give those a shot 2morrow before military presses

diet looking good too

 

[timtim]

Ok. I've been completely inactive for close to a month now. It's time to do work!

My inactivity is not all due to laziness, I was actually injured. Luckily not a bad as I thought.

I was doing a set of squats and felt a sharp pain shoot through my yambag. Of course I completed my workout like an idiot. The next day I woke up with extremely sore adductors and an aching nutsack. The aching pain in the nuts lasted a few weeks. After consulting with a few people in the know and doing some research I was sure it was a hernia.

Well I've been checked out and it's not a hernia. In fact, they are clueless to what it is/was. I haven't felt any pain for a few weeks now and it's time to get back under the bar.

I will be taking things extremely slooooow at first. I'm in no rush to reinjure myself. My program will be based around the 5/3/1 principles. At first I will likely do the core OHP, dead, bench, and squat with all bodyweight assistance exercise and moderate cardio/conditioning. It will probably take me a few weeks maybe longer to regain my testicular fortitude and start working off of percentages.

If all goes as planned I'll start this coming Monday. Stay tuned......

Osteitis pubis. look it up. i had it and it sounds extremely similar to what you explained. it took 6 months to dissipate and i took off 5 years from lower body because the discomfort wasnt worth it.

 

[SouthernLord]

Osteitis pubis. look it up. i had it and it sounds extremely similar to what you explained. it took 6 months to dissipate and i took off 5 years from lower body because the discomfort wasnt worth it.

That sounds a lot like my symptoms. Hopefully the month of rest did me some good. I'm DLing tomorrow or Wednesday. Even though I intend on going light it will be my first real test.