Chest rehab,Delts And Rear Delts
Very light and low volume. Leaning out phase. Break return.
My pc broke so Im posting this 2 days later. This was mondays session. I started with very light chest work. Just to rehab the area. My chest is definately getting stronger and feels like its becoming more durable now. I dont plan to make any large jumps in weight even as it feels better though. I want to strengthen it with high reps and light weight for a while.
Something still feels off about my chest but its improved alot. I can feel that if I push it too hard something will give. I allow a certain amount of tendon pain. A cramping type of sensation. I dont push it beyond a certain point though. By feeling it out the area has been re strengthening for now.
I took my usual pre workout stimulants this time. I did not take any caffiene or stims for 10 days prior. I was going to go 14 days without them, as the doc suggested, but I didnt notice much change after the 10 days and I wanted to get in a quality training session. I really struggled to train without stimulants. Im so accustomed to it now. I wont use caffiene again mostly likely, until my next training session. By then the time period will be up.
So far ive lost about 2 inches around my navel and about the same around my waistline. So Im down to 40 inch navel and 38 1/4 waistline at my lowest. Im thinking I want to get down to 34 inch waist, maybe even navel. I have some distention due to digestive issues and my abdominal muscle is pretty thick from all the heavy core work of the past, but I think that its doable.
My largest arm hit 19 1/8 inches cold flexed. Still not back to 19 1/2 but the difference is Im getting leaner and bigger at the same time now. This is just muscle memory filling back out from the break, but I havent been losing muscle yet. My bodyweight hasnt changed much yet from the break, and thats probably why. I am 18 lbs lighter now, but most of that loss was from my recent break of 5 1/2 weeks. I can probably be pretty lean at around 210-220. Though I do not know until I get there yet. I know that I was pretty lean at 202 with a 36 inch waist back in 2009. Ive added alot of muscle since though. Fat as well.
Chest is still in the 55 inch cold flexed range. Not back up to 56 yet. I think I can hit my peak measurements while also being much leaner this time.
I want to buy myself some time to build muscle again. If I only go down to 38 or 36 inches, the fat will probably creep back up again too quickly. I dont know yet if I can gain muscle slowly without adding too much fat. These are things lll have to experiment with.
Most of that fat was from overeating on my injury breaks however. Something I wont be doing anymore. I thought to maintain muscle I had to still over eat even when not training. That was not true at all. Its better to take the loss.
My metabolism may speed up when I get lean and it may not be much of an issue, but I will see.
225 lbs after protein bar and some milk
CHEST REHAB
Flat Bench Press
This is just to warm up the muscle and stretch
bar x 100 + with stretches to each side
Nautilus Horizontal Chest Press (plate loaded)
no rest til line
90x100 (barbell style grip)
90x50 (palms facing grip)
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No rest
180x40 bb grip
180x15 palms facing grip
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no rest again
230x20 bb grip
230x10 palms facing
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No rest til line
230x35 bb grip
230x10 palms facing
180x20 bb grip
180x?? palms facing
140x20-30 bb grip
140x?? palms facing grip
90x20-30 bb grip
90x10-20 palms facing grip
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Very difficult to remember every rep when sets go on that long without rest. Pain was my main focus. Increasing pain to the limit without tearing the chest tendons. I was dealing with that cramping sensation, the verge of a possible tear, as Im rehabbing the area. Ive popped something in my chest 3 times already in the last year or so.
Flat Bench Dumbbell Presses
no rest til line
45x50
70x16
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no rest again
80x20
55x15
--------
no rest again
90x16
55x20
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Dumbbell laterals (trap focused version)
no rest til line
50x30
65x10
-----------
again
??x30
65x10
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No rest again
75x15
65x10
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Seated Machine Lateral (pin loaded)
??X?? (very light warm up test weight)
110x??
???x15-20
No rest til line
155x10-20
125x10-20
110x20
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Reverse Machine Flies
135x20 long holds
190x10 long holds
250x10 long holds
Long holds on these basically means holding the arms completely straight at the end of the movement. This can last a few seconds or less for each hold. I like to maintain alot more control these days, over ballistic speed and inertia. Too much speed is unpredictable and takes tension off the muscle.
I lost alot of strength initially with long holds but over time I was able to do holds with the 300 lb stack on lat pulldowns and it was no longer something I had to go much lighter with. It definately cuts down the reps I can do though.
Nautilus Overhead Press (plate loaded)
no rest til line
180x30
270x30
360x10
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No rest til line
450x13
360x9
270x10
180x20
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Didnt want to get caught up on going too heavy during the leaning phase. Faster paced shit with an emphasis on much lower calories. Around 2000 if possible.
Protein Ive been aiming for 200 minimum. Some days are a little lower or higher. For now its working well as Im steadily getting leaner and still filling out my muscle memory.
KILL THAT SHIT
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