View Full Version : DBE Journal

09-29-2012, 12:02 PM

With my first post I decided to start a journal. I suffered a catastrophic motor vehicle accident in 1980 in which I broke my right leg in 15 places and my left in 17, shattered my left humerus (arm), crushed my right hand, broke all my ribs right side, tore my face partly off, broke both collar bones, and sustained 7 head wounds.

It has been a long journey with many ups and downs. I currently work as a nurse manager and manage 4 separate sites that work with people with Traumatic Brain Injuries...for there but for the grace of god (or luck if you prefer) go I.

I was diagnosed with an 8" blood clot in Feb 2011 and lighted a fire under my behind to get in some type of shape. I have worked out off and on over the years, but generally got discouraged for various reasons. In 2011 I ran several times a week despite the leg pain I feel daily and got down to about 235lbs and completed a 5k race at age 45 in under 35 minutes...not screamin' fast, but not bad for a fat broken old man.

This year I set my sights on something that feels a bit more natural to me and that is pushing iron.

I started with a basic plan and have stuck with it. Now, I finally have my sights set on a meet November 17, 2012 that is a charity event for a poor child with brain cancer. Being a nurse this is right up my ally. The meet is called Relentless Detroit.

I am returning from a week off lifting...mostly due to a crazy work schedule and needing to give my joints a rest.

Why I do certain things in the gym is a story that I can unfold in the posts to come.

Yesterday was my first day back and of course needed to start with Squats. With squats I try to work my trunk and also Overhead Presses. You can find the summary below.

Thanks for the read and I will try to keep my posts regular.

135 x 10 x 2
225 x 10 x 2
315 x 10 x 2
365 x 3 x 2
315 x 12 x 1 (SS with Abs)
275 x 16 x 1 (SS with Abs)

135 x 5 x 2
185 x 8 x 2
165 x 12 x 1
145 x 22 x 1 (SS all sets with Abs)

Abs: alternate with hanging leg raises, crunches 10-20 reps each set

All lifts all the time RAW, no belts, no straps, no chalk...only head phones

Thanks for the read,


09-29-2012, 06:25 PM
9.29.12 Day 2 B/B (Bench and Back)

Felt some leg soreness from yesterday.

Barbell Rows:

135 x 10
225 x 10
315 x 10
365 x 8
405 x 4

.....set up 275 for Pendlay Rows


225 x 3
225 x 3
225 x 8
315 x5
340 x 4 x 4
315 x 6
275 x 15 and 12
225 x 18

Each bench set alternates with a set of 6 Pendlay Rows (no straps, reset off floor each rep) until the last 2 sets then alternate with; Face Pulls

140 x 15
170 x 12
200 x 10

Stretch 5 min


Thanks for the read,


Edit: Weighed in at only 276lb for some reason today, 283 yesterday?! Odd, though I have seen that once or twice before in last 3 months.

09-30-2012, 10:29 AM
Scheduled Off Day

Experiencing noticeable thigh, glute, ab soreness
Experiencing pec, tri tightness, beginning soreness

A word about goals for Relentless Detroit:

This week order my first singlet since HS wrestling, ha!
Meet lift goals
Should remain realistic and strive for good lifts
My current PR's are all gym lifts with decent form
Happy with white lights here, depth is big problem, take what I can get.
Bench...365lb or 405lb
I will have to watch other competitors. I can not get my right heel on the ground unless I take my legs out from under me...so if being on my toes is within the rules I will get a little more weight. I am fairly certain I can get 365lb flat backed with no legs though.
Dead Lift...500lb+
I have done 485lb in the gym and look to scratch out the last 15lb to 5 plates over the next month.
Appears within my reach.

My fiance' is planning on making the trip with me and should be able to get some vids up.

Thanks for the read,


10-01-2012, 05:51 PM
"B/H"....Back and Hams

Dead lift:
135 x10...30 sec...135 x10 sumo
225 x 8...30 sec...225 x 8 sumo
315 x 6...30 sec...315 x 6 sumo
405 x 3...30 sec...405 x 3 sumo
455 x 1 x 3
465 x 1

Time to up to move to 465 or 475 on my singles.

Back on Down...

405 x 5 ...grip gave out
315 x 5...these I pull to mid waist
225 x 5...these I pull to low chest
185 x 5....these I clean
185 x 5....clean and press (no knee bend on press)
155 x 12....clean to forehead and press out in one movement

8 sets of single leg hams (right is weaker than left to work them unilaterally)
8 sets of ABs...hanging knee raises, standing crunches, leg raises

Stretch and done

Body weight 284

Mondays are tough. I get up about 4am and drive 3 hours to a office I manage in northern MI work all day and work out in a gym in Traverse City. By 8pm it's usually lights out.

Legs felt good today. Chest tight and sore, back tight...but good tight, no soreness and only in lats and upper back where it should be.

Thanks for the read,


10-03-2012, 10:15 AM
Scheduled Off Day:

Little soreness in back, nursing tendon strain in right forearm and elbow for some reason.

Looking forward to Bench and Back Wed


10-03-2012, 05:11 PM
Good numbers, good log, good luck @ Relentless.

10-03-2012, 07:35 PM
Thanks for the feedback!

"B/B"....Back and Bench

High Rep Day
Bench 295lb x 12 x 2
Incline 250lb x 10 x 2
Close Grip 225lb x 15 x 2

I start with 225lb Rows for 4 sets, then super set each Chest exercise with either wide grip pull ups (no straps, full body weight), or 1 arm cable rows (150lb x 8), one arm Dumbbell Rows (130lb x 8 x2; no straps). I float around and go by feel, but I always do at least 6 sets of 10 pull ups.

Finish with 6 sets of Abs either standing or hanging.

Stretch and done.

Body weight 283lb

Thanks for the read,


10-08-2012, 07:13 PM
Well two days off turned into four. Work and your significant other can do that to you if your not careful.

I forgot to mention on 10.3.12 I also did a little arms:

Bi's: D-Bells 60's x 6, 65's x 6
super setted with:
Standing One Arm Cable Skull Crushers: 50 x 8 x 2, for each arm.

Today was Legs and Shoulders:
Bdy Weight: 280lbs

135 x 10
225 x 10 x 2
315 x 6 x 4 (Begin Overhead Press super sets)
365 x 3 x 4
335 x 6 x 4
275 x 12
225 x 18

Shoulder Press:
135 x10
190 x 6 x 2
225 x 3 (Gave it a try...not really able to lock out fully)
205 x 4 (Good)
185 x 5 x 3
160 x 15
135 x 18

As I work back down I rest less and less.

Solid work out.

Thanks for the read,


10-09-2012, 06:32 PM

Decided to use light squats as warm ups rather than stair stepper etc. This keeps my memory of the movement clearer and my hips looser day to day.

Squat Warm Up: 135 x 20 x 2; 225 x 20 x 2; done quick, little over 3/4 depth

315 x 8
315 x 8
315 x 7, +1
315 x 6
275 x 12
225 x 18
225 x 12

Wide Grip Pull Ups, no straps. Super set after each set of bench.

Weighed in light (278lb) and felt strong.

Bdy wt + 25lb dumbbell 4 x10
Bdy wt + 30lb dumbbell 2 x 8
Bdy wt 12 x 2
Barbell Curls 135 x 5 x 2 (I hate these, hurt my elbows, gonna drop them for good I think and stick to EZ curl bar or dumbbells)

45min start to finish

Thanks for the read,


10-10-2012, 09:13 AM
Scheduled off day. Working from home...some time it is good to be the boss!

Significant leg, back, tri, chest soreness

Reviewed my training log to date:

A. Reads like I am doing way too many sets. Problem is I love to train and go until I run out of gas. I may need to up my intensity, but lower overall work load to facilitate better/quicker recovery. I never use a spot (save for PR's). I may have to rethink this approach.

B. Obviously all the heavy pulls without straps is the reason for the tendon strain in my elbows and forearms. I used straps for years but felt it limits hand/grip strength. I may have to break down and use the straps here and there until I heal.

C. I have been changing what I do in the gym almost daily and working by feel. Though the main exercises don't change much and I mostly stick to the basic lifts. I just change the weight, sets, reps, and rest times quite a often. After the meet I will readjust to the workout I started the year with for about 8 weeks. I like going by feel. It does, however, make it hard to track improvement.

D. I ordered my singlet for the meet this week and it should arrive today or tomorrow.

Thanks for the read,


10-11-2012, 05:27 AM
Still sore, but it is the good soreness that gives you a warm feeling knowing you pushed yourself and you are healing up stronger.

Scheduled Day off today. Daughter's birthday.

Tomorrow is DL's/Hams. See how I feel. I have had a knot in right low back for couple days. But, If I feel good will definitely reset my singles to 465 or 475. Might go for a new PR.

Thanks for the read,


10-13-2012, 12:10 PM
Deadlift/Hams....I also added some back as it felt natural

Weighted in at 282lbs

Squat Warm up: 135 x20 x 2

135 x 10...30 sec...135 x 10 sumo
315.... 8 reps of the same
405.... 3 reps of the same
475 x 1 x 2

I did not feel like my back was going to agree with me to go higher. But, my best every was 485 and I am just off working out regularly with that. So, some improvement.

I like to work in some pull ups to stretch out my back a bit after Deads.

DL 405 x 6 (grip gave out)
315 x 6 pull to high waist
225 x 6 pull to mid chest
185 x 6 pull to chin
185 x 5 x 2 clean

...these are supersetted with 45lb weighted chins, no straps for sets of 6

Stiff legged DL's

225 x 10 x 2
315 x 8 x 2
..no straps, grip gave out

Thanks for the read,


10-15-2012, 12:28 PM
Had a so, so day in the gym. Felt good at first, then my right elbow started giving me some pain and I had to back off.

I am beginning to accept that I may only be able to work out every other day in order to keep from becoming over trained.


Weight 280lb

Back/Warm Up
Rows 225 x 2 x 15
Rows 275 x 1 x 10


225 x 5 x 4
315 x 3
325 x 3
335 x 3
345 x 3
355 x 2
365 x1...seemed heavy, but could be the elbows
225 x 25

Little bit of curls thrown in...worked up to 145lb x 5 on EZ curl bar

Oh, got my singlet delivered....yeah...looks as bad as it did in HS wrestling.

Thanks for the read,