View Full Version : The world's most breakable man... manning up again.
10-21-2009, 09:50 AM
Well, hey there kiddies :hello:
Been out of the mix for awhile... To keep it short, I've been injured the last 3 months in where I did not touch a weight at all and probably tried to jog once in that period of time. Prior to that I was oly lifting and doing crossfit and priming myself to leave for BUD/S (Navy Seals) in which I was scheduled to go in this past August and rejoin my military brethren. Apparently I didn't make it after seriously injuring my lower body and upper body which resulted in a few different fractures. Now my weak little ass is back in the gym as of Monday with some minor pains mostly in my wrist... but hey I'll deal with it. Tired of getting winded, growing moobs, and getting weaker and weaker over time.
Starting off with 3 full body routines a week (M/W/F) with cardio thrown in here and there until I start rolling into it "hardcore" again
Monday, 19 October 2009
Squat 225x5, 225x5, 225x5
To give you an idea of how much muscle and strength I lost, I was squatting 455x5 mid June. I guess I can't complain... hopefully it bounces back soon. I could feel my legs getting sore and cramping after each set.
Bench 155x5, 155x5, 155x5
BB Row 135x5, 135x5, 135x5
10-21-2009, 11:38 AM
Hello sweetness.Glad to see you back.
You will bounce back and be stronger than ever this time Steve.
10-21-2009, 03:35 PM
Thanks Sylvia and Terry for chiming in!
hopefully I bounce back quick... I was itching to start working out again
10-22-2009, 04:52 PM
21 October 2009
Deadlifts 275x5, 275x5, 275x5
Effort is solid guy, look forward to seeing you raise up again.
10-23-2009, 08:33 AM
Keep it up!
10-23-2009, 04:42 PM
thanks guy, it's definitely a humbling experience lifting a weight for working sets that used to be your warmup
10-27-2009, 12:42 AM
Deadlift 285x5 285x5 285x5
Pullups bwx6 bwx6 bwx5
Keep it on track dude, looks nice.
11-03-2009, 09:18 AM
Squat 255x5 255x5 255x5
Bench 170x5 170x5 170x5
Seated Row 160x5 160x5 160x5
Been consistently getting my strength back and the weights are feeling lighter and lighter... didn't struggle through any of the sets.
Been doing cardio in the mornings to kind of wake me up and also put me back on track... even started to diet down again. It's kind of hard when you are a foodie, your girlfriend is a foodie, and you love to make gourmet meals for dinner every night. Tonight is taco tuesday, but I think i'll just sit back and hang out while my friends enjoy their tacos haha. For me there is no such thing as moderation... once I start I can't stop so I don't start at all.
Like the effort bro, including the fact that you are getting the cardio in regularly.
11-12-2009, 03:20 PM
thanks man... been hitting the cardio 5x a week and 3 full body sessions
jump rope - 20 minutes
treadmill - 30 minutes
squat 275x5 275x5 275x5
bench 185x5 185x5 185x5
seated row 170x5 170x5 170x5
Nice hearing you're on a roll man.
11-14-2009, 10:45 AM
the only one to visit my journal ;)
Deadlift 325x5 325x5 325x5
11-18-2009, 10:19 AM
Deadlift 335x5 335x5 335x5
5 minute warmup
20 minutes intervals 4.0/12.0
5 minute cooldown
11-18-2009, 11:05 AM
Holy Old Skool!! Good to see you back at it man. Strength is coming back nice and quick. Looks like you are not messing around, keeping it simple with the basics and progressing. What are you weighing?
And hell yea for Taco Tuesday, lol.
11-23-2009, 04:39 PM
yoooo, thanks for chiming in Chris.
Think I'm weighing around 175ish... always believe in KISS
Deadlifts 345x5 345x5 345x5
50 minutes LISS cardio
Good sessions, see the numbers are raising up gradually.
11-30-2009, 12:06 PM
Squat 300x5 300x5 300x5
Bench 200x5 200x5 200x5
Row - forgot what its called, but I did some rowing... haha
11-30-2009, 12:43 PM
*Wave* nice to see some familiar faces up in here!
11-30-2009, 02:52 PM
YO Paul, nice to see you chime in... I would say the same, but from the last time I remember how you looked to what I've been seeing lately ....:omg: congratulations on the transformation, it is truly inspiring.
12-02-2009, 01:37 PM
Deadlifts 365x5 365x3 - lost grip 385x1 (note to self, need chalk) using hook grip
Build that grip up, or get some straps like me and take an easier route, lol...fine stuff there dude.
12-03-2009, 03:29 PM
i dont think it was my grip giving out... more like sweaty hands + smoothed out bar
12-04-2009, 05:43 PM
T-Bar Row 145x5x3
errrthing ez pz slow and controlled
12-04-2009, 05:49 PM
What's up, man!? Maybe there's a return going on!
12-07-2009, 01:23 PM
Whatup Isaac... hopefully there is a return going on. I need some consistency going.
Been keeping on track very well Steve, props.
12-09-2009, 12:55 PM
Deadlift 370x3 reset reps
Bench 225x2 220x2
Pullups - decided to follow the new article on wbb with a little twist.
25 pullups in singles every 15 seconds dead hang to right above sternum (sorry but my flexibility wont even allow me to get to sternum without momentum)
25 chin ups in singles every 15 seconds
10 netural grip every 15 seconds
That's a damn good and intense workout bro.
12-11-2009, 01:03 PM
Squat 330x3 330x2
12-16-2009, 01:47 PM
5/3/1 Week 1 Workout 2 of 3
so... since I've been doing the most basic of basic routines and feel a bit more comfortable with the iron again, I decided to switch it up and work on getting strong. Due to its popularity I decided to go and give the 531 routine a go. Hopefully I can see some strength gains even though my eating is not up to par... weighing in around ~179ish My deload (4th week) will coincide with me going to Cancun for a little R&R
As of now my "actual" maxes / Working Max (90%)
Military Press 165 / 150 <--- probably less since I haven't done any actual shoulder work and working with 85% of my 90% max was tougher than expected.
Bench Press 230/207
My CrossFit Total (Shoulder Press/DL/SQ) in July was 1200 and I don't think I can even hit 1000 if I tried.
270x12 (definitely had a few more reps in the tank, but my metcon is lacking)
Assisted BW x 10 x 3
Decline Weighted Situps (weight behind head)
Some Incline walking for about 35 minutes afterwards
Props on the squats and all man.
12-18-2009, 02:05 PM
5/3/1 Week 1 Workout 3 of 3
175x12 (definitely had more in the tank, but with no spotter I rather not risk it)
thought I would start off real conservatively, I also held each rep at the top for a good count.
35 minutes of cardio to finish it up
12-21-2009, 02:36 PM
5/3/1 Week 2 Workout 1 of 3
315x13 (probably had more in me, but I couldn't hold onto the bar any longer... gonna grab the chalk at my parents house when I visit over the holidays)
110x8 (stopped as I didn't want to put too much strain on my shoulders)
Few sets of pullups
Some ez cardio
Nice job for both days guy.
12-23-2009, 02:15 PM
Squats ass to grass
Assisted BW Ghetto GHR
Decline weighted situps behind head
out the door
01-12-2010, 06:54 PM
Where did you go? Come back
01-21-2010, 09:29 AM
haha, thanks for chiming in... I actually went on a mini vacation... but I am back now and way bloated.
Cycle 2 Week 1 Workout 1 of 3
315x13 - had more, still no chalk and couldn't hold on anymore... all that loungin and gorging myself didn't help either
105x10 - stopped as I did not want to tweak my shoulder
70'sx10 x 2
Squat day today
01-26-2010, 08:54 AM
everything is back on track...
Cycle 2 Week 2
everything is back on track...
Good deal man.
01-26-2010, 11:37 AM
Bloating is good for training :D Glad to see you are still on track.
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