View Full Version : Rebuilding the body

04-19-2005, 02:26 AM
Hey guys, I'm new here, and I think me doing one of these journals would be great for me to keep my focus and maybe could get some pointers here and there.

A little background. I'm 19 and about to be a sophomore in college. I wrestled for 6 years until my shoulder couldn't take it anymore. I had a shoulder reconstruction surgery a year ago, took me 6 months to get that back to 100%....then I injured my back badly last fall. I'm in my 4th month of physical therapy and finally am pain free.

Right now, I'm 6'4 and 175lbs. Can you guess if I'm lanky? :) I've been out of the gym for over a year and a half now....I was trying to heal shoulder and I was really burnt out from wrestling. Then my back went out and I was busy with school and everything. Now I'm ready to make a commitment to myself to pack on the muscle, for my own well-being and to keep myself from injury.

I got back in the gym 2 weeks ago today, lifting light weights, one exercise per body part, just to get my body used to lifting again. I feel well enough now to start to pick up the pace and have begun the WBB #1.

I'd like to eventually be about 200lbs of muscle. I should put the weight on fairly easily. I have had an awful diet the past 6 months due to my pain and all the pain meds...sometimes I'd go 2 days without eating.

Okay, enough of the background stuff...let's get to the good stuff!

Keep in mind I'm coming off being injured and haven't been in the gym in a looooong time....so try not to laugh too hard. My main concentration is using proper form and not hurting myself. It's tough to check my ego.

04-19-2005, 02:34 AM

Sleep - 11 hours

Warm up - 5 minutes of jogging


Flat barbell Bench Press - 95lbs...2 sets of 8
Incline dumbell press - 30lbs ....2 sets of 8
Assisted dips - 70lbs of help...2 sets of 8

Back -

Assisted wide grip pullups -- 80lbs of help...2 sets of 8
Deadlift -- 135lbs....2 sets of 8
Barbell row -- 85lbs...2 sets of 8
Dumbell Shrugs -- 45lbs 1 set of 10


Meal 1 - Chicken and rice casserole
Meal 2 - Peanut butter sandwich, large glass of milk
Meal 3 - Chicken and rice casserole, large glass of milk
Meal 4 - Peanut butter sandwich, large glass of milk
Meal 5 - Chicken and rice casserole

This is the most I've eaten in a long time in a day. I noticed I had more energy and overall felt better. Bare with me while I gain my appetite back. Can you tell all I had in the fridge was left overs? I drank nearly a half gallon of skim milk today. lol

Overall, I felt I had a good workout. Next week, I feel comfortable enough to bump everything up by 5 or 10 pounds. Deadlifts were the hardest on my legs, as I haven't done hardly anything with my legs for so long. My legs will be sore tomorrow.

04-19-2005, 09:41 AM
Welcome to the land of journals. Sounds like a string of bad injuries but hopefully that is all behind you now. Good choice in going slowly with the weights at first. I suspect that muscle memory will kick in pretty quick and that 200lbs won't be far away.

Best of luck.

04-19-2005, 10:04 AM
Welcome to the land of journals. Sounds like a string of bad injuries but hopefully that is all behind you now. Good choice in going slowly with the weights at first. I suspect that muscle memory will kick in pretty quick and that 200lbs won't be far away.

Best of luck.

Thanks for the welcome.

I've definately had my share of bad luck the past couple of years concerning injuries. I think I've got it all out of my system now. I hope. lol

I'm really excited to see how my body looks and how my strength improves in the next few months. I look at myself in the mirror and can already notice myself starting to look more and more like how I did during the wrestling years.

One thing that pissed me off in wrestling is I never could train for bulk, it was all for endurance. That and I think when I was that age, my body was wanting to grow up, and not out. I used to have a tough time packing on the mass. I've got a feeling it'll pack on easier this time!

04-19-2005, 12:46 PM
I don't know if I'm going to be able to not post in this thing. It makes me excited to go lift and keep working at eating the right things!

Tuesday -

Off Day

I feel pretty good today, chest is slightly sore, but not bad. My back is sore, but not terrible. I'm really suprised at how sore my hamstrings and glutes are from those light deadlifts.

I've been bad about sleep. Couldn't get any last night. In the past 24 hours I've slept maybe 4 hours. Not good Henry! Not Good!

Getting good consistant sleep will most likely be my biggest struggle right now. I'm coming off of really strong pain medication and some nights I just can't sleep. I'm hoping to finally get off that crap in about a week and then after that, I can work on quitting smoking, which should let me add on a couple pounds after I stop that, and should increase my appetite.

I've officially eaten all the healthy food in the house. I have to run to the store here in a bit.

Meal 1 - light snack in early am ....peanut butter sandwich, with lots of PB of course, and a big glass of milk (probably 2-3 servings)

Meal 2 - 3 boiled eggs, large glass of milk

Meal 3 - Peanut butter sandwich, and finished off the last of the chicken/cheese/rice cassorole.

Going to the store here in a few minutes to pick up another gallon of milk, more bread, and a lot of that good ol' canned tuna and chicken.

Not sure how much more I'll eat tonight, going to at least try to get another 50 grams of protein in, right now I think it's more important that I get some rest than eating a lot. I'm going to run errands and then I'm hitting the hay to catch up on my sleep.

Tomorrow is legs. You can see how weak my legs are. Yay!

04-19-2005, 12:50 PM
Hey you are doing very well, I just started about a week and a half ago myself, The gains you will make in the begging will be very nice, also standing at a towering 6' 4" 200 pounds should come pretty quickly with a good diet, you should be eating upwards of 3000 calories a day to gain weight. Good luck bro.

04-20-2005, 06:27 AM
Ahhh...it's Wednesday. Today is supposed to be my leg day, but I'm still a little sore...going to wait on hittin' the legs for now. If I hit the squats today I won't be able to walk.

I caught back up on my sleep, I got about 13 hours.

I'm going to post my daily weight here to track my progress. All weigh-ins will be in the good ol' birthday suit.


Today is eat eat eat. :)


Change of plans. After getting moving around, I think I'm going to go ahead and hit the legs today. I'm planning on leaving town this weekend and I don't want to skip legs right now...they're so out of shape they need it. My soreness is subsiding. Not too concerned with overtraining them right now, gotta love the newbie gains.

Geez, I can't believe I'm a newbie again. lol

Will update how my workout went here in a little while. I think I'm going to hit the gym now while it's empty. I'm going very light on the squats and I'm kind of embarressed. lol

04-20-2005, 09:00 AM
Whew! I'm really glad I went. The soreness didn't affect my lifting. But geez, what a freakin' intense workout! I'm going to build up some hoss of some legs with this.


115lbs -- 2 x 8

These weren't that bad. I was proud of my form, and did some nice deep squats. I could squat a decent amount way back when, but my form wasn't that great. I'm taking it down slightly below parallel and it feels great. I'm going to move it up to 125lbs next week.

Hack Squats

65lbs -- 2 x 8

My new favorite quad exercise! I had never done these before. I had read about them, but I had just never seen anyone doing them really and decided I would finally give it a try. Talk about a friggin' quad burner! Geez they were intense. I threw on 95lbs at first but realized very quickly that I was using too much. I dropped the weight way back and worried about my form. I turned out to be very intense. Will be bumping this up to 75lbs next week.

Lying Leg Curls

40lbs -- 2 x 8

These were pretty easy. Definately knocking that up to 50lbs for next week.

Stiff-legged Dead Lifts

75lbs -- 2 x 8

This was way too light of a weight. I didn't actually feel it in my hammys until the last couple of reps. I'm going to knock it up to 95lbs for next week.

Seated Calf Raises

45lbs -- 4 x 10

I was dissappointed with these. I was using way too little weight, and I just used the seated machine because the standing machine was crowded up. I just wanted to hit them and get on out. I'm looking forward to hitting my calves harder next week with some intensity.

Overall, a very good workout and I was pleased with myself. I hope I'm not too sore tomorrow.

I'm going to throw in some crunches here in a few minutes. Just 4 x 10 for starters. Shouldn't be too bad. I miss my 6-pack!

Looking forward to hitting shoulders, bis and tris on Friday. :)

04-20-2005, 10:46 AM
Nice workout on the legs. free weight hack squats or on the smith machine?

04-20-2005, 11:08 AM
Free hack squats. Keep the bar right under my glutes and squat to parallel.

04-20-2005, 11:48 AM
nice, im doing the smith machine ones.

04-21-2005, 02:46 PM
My quads hate me. I woke up today...

Henry: Hey quads, why the hell do you hurt so bad?
Quads: Man, cause you ain't used me in like 2 years.
Henry: Shut up!
Quads: *jolt of soreness*

I know once I get my scrawny chicken legs how they 'used' to be, that will add a large amount of weight to me. Legs are heavy, and I got some freakin' long ones.

I got about 9 hours of sleep last night. A nap sounds good about now.

Going to eat eat eat again.

04-21-2005, 02:48 PM
9 hours nap? wow, if only I had time to sleep 9 hours or take naps.

04-21-2005, 03:28 PM
Yeah, well you have to take in account that I had to take this semester off for my back, and I can't work right now, friggin' doctors won't clear me to get back to work yet.

In other news, I think I took my last pain killer this morning.

I'm waiting to wake up tonight in a puddle of sweat and jittering off the walls. My diet will probably suffer for a couple days, because I'm sure I'll feel like ass. Energy levels will be non-exisistant.

Wish me luck.

04-21-2005, 09:30 PM
lol good luck, man.

04-21-2005, 09:44 PM
Hey man. Workouts looking good. I'm looking forward to seeing how you progress. And don't worry I'm the same way. I just started seriously lifting about 3 months ago and I love posting in my journal. It keeps me motivated too. And I know you can hit 200 just keep eating!

04-21-2005, 09:46 PM
My quads hate me. I woke up today...

Henry: Hey quads, why the hell do you hurt so bad?
Quads: Man, cause you ain't used me in like 2 years.
Henry: Shut up!
Quads: *jolt of soreness*

I know once I get my scrawny chicken legs how they 'used' to be, that will add a large amount of weight to me. Legs are heavy, and I got some freakin' long ones.

I got about 9 hours of sleep last night. A nap sounds good about now.

Going to eat eat eat again.

lol journal looks good man, best of luck...and how can I not check up on a journal sometimes when the guys' muscles actually talk to him :zipit:

btw leg session looked solid :)

04-22-2005, 12:53 AM
lol....hell with the shape I'm in, I think I'm going to have my muscles talking to me for a while. :)

I'm leaving tomorrow to go over to Fayetteville, Arkansas (where I was going to school)and party with a bunch of my buddies. I'll eat as much as I can, or replace the calories with beer. lol (We all can have our cheat weekends :))

I'm hitting the gym tomorrow AM...will post how my workout went when I get back. My arm and shoulder strength is somewhat still decent....still pretty weak though. Not as weak as my damn legs though. Who would have thought when you don't walk for a couple months your legs would waste away? lol

Yeesh, walking down stairs is a bitch when your quads are pissed at you. Hopefully they'll loosen up tomorrow. I'll try to jog some on the treadmill.

Well, I gotta get going...my skankass ex-girlfriend is whining to me about how much her life sucks. I wonder if she'll let me hit it?

Oh yeah...I'll be bringing my digi cam back this weekend, so you can see how scrawny I am. Yay!

04-22-2005, 04:17 AM
The days after I do legs I always stretch in the AM helps with walking through the day.

04-22-2005, 01:10 PM
Stretching has been my new friend.

I was pleased with today's workout. Not in the sense that I got a huge pump, but I'm just happy that I underestimated the strength of my shoulders and my arms. At least something on my body didn't go to complete hell.


Seated Military Press

1 X 8 - 65lbs

That was way too easy

2 x 8 - 75lbs

Still pretty easy, but no sense in overdoing it yet. 85lbs next week

Dumbbell Presses

2 x 8 - 25lbs

These were also pretty easy. Bumping up to the 30s for next week

Lateral Raises

2 x 10 - 12lbs

I went pretty light on these. Did them in very strict form, I'm going to be careful with these because they can put stress on my shoulder joint and I for damn sure ain't having another shoulder surgery. 15lbs for next week

Close Grip Bench

1 x 8 - 65lbs

This was way too easy.

2 x 8 - 75lbs

Still, pretty easy. 85lbs for next week


2 x 8 - 35lbs

I decided to go light to work on my form. It's kind of a tricky movement for me, and until I'm used to doing them, puts stress on my elbows. Stupid elbows. Going for 40lbs next week.

Barbell Curls

2 x 8 - 50lbs

Went for super strict form. Was actually pretty easy. I'm going to attempt 60 for next week. Hehe

Hammer Curls

1 x 7ish - 20lbs

What the hell. This is way too easy

1 x 8 - 25lbs

Still pretty easy. Those 30s have my name all over it next week.

All in all, a good workout. Wasn't horribley intense, but will be once I finally start hitting some challenging weights.

I've gotta get ready to head over to Arkansas, so everyone have a fun and safe weekend. Don't do anything I wouldn't do.

*crosses fingers really hard that Henry gets laid this weeked. God I need to get laid.*

04-22-2005, 02:30 PM
Wow very nice workout. I agree about the Skullcrushers, i prefer the french press instead.

04-22-2005, 02:32 PM
Bout to hit the road.

Thought I was post this picture for some inspiration and to add to my determination. This is the exact point my body started to go to hell, and ended my wrestling career.

I had just gotten back from the ER after totally ripping my shoulder to shreds.

Wish I was in a better postion to show my size then. I could deadlift around 350, benching about 225.....could kick anyone's ass in the wrestling room.

04-22-2005, 02:35 PM
Hey man you will get back there quicker than you think. Especially with a good thorough journal for motivation. onceyou start seeing some gains you will get even more pumped togo to the gym and work your KaAaHones off

04-22-2005, 02:55 PM
Workout looked good. You'll be back up there in no time.

04-22-2005, 05:03 PM

skulls may be bitch to perfect form, but they are worth the time...nice session

04-24-2005, 12:31 AM
Hey guys, came back from Arkansas a day early. Was having panic attacks from lack of my meds. Stay at 1 pill a day for a few more days until I adjust a little better.

Of course I didn't freakin' get laid. Oh well. I had a lot of fun seeing my buddies.

Quads are still a tiny bit sore. Should be 100% for when I hit the deadlifts on Monday. :)

I've been lacking on the keeping track of my diet and sleep. I'm going to start doing that. Beginning tomorrow night I will put it all down so I don't start to slip.

Thanks for the encouragement everyone. I'm ready to get back in the gym on Monday

04-24-2005, 08:33 PM
Hey everone. Took a couple pics to kinda help me look at my progress.

Let's see...it's April 24....I'll take them again May 24 for comparison.

Just me standing there, nothing is flexed, front and back.

Sorry about the pants. Couldn't find my belt, and these pants are about shot so they half fall off me. Don't worry, I'm no hip hoppin' gangster. lol

Critique me!! :)

Oh yeah...yes I realize I'm lopsided. Shoulders were torn up pretty badly, and that's about as good as I get. lol

04-24-2005, 08:37 PM
You skinny wussie.

04-24-2005, 08:38 PM
lol, thanks?

04-24-2005, 08:40 PM
Im messing lol, not bad, Stick to the routine, eat lots and you will put on weight in no time, how I wish i started out with your Physique.

04-25-2005, 01:09 AM
At the advice of one of my good buddies, I took a side view picture.

Yeesh this is friggin' embarrassing. Makes me sick.

I'm going to pick up some whey protein today, as I feel like I'm not eating enough. This way I'll be sure to get in what I need.

I also used creatine a bunch during high school and it gave me great strength gains. Going to get some of that too.

Looking at these pictures is some motivation. I'm basically disgusted with the way I look. I'm truly motivated to put some serious size on and I'm willing to do whatever it takes. I have the discipline deep down inside me, and I'm going to bring it out. I'm going to bring out the intensity in my workouts, my diet, and sleep. I won't stand looking like a friggin' coathanger. lol Goodbye smoking, goodbye pain medicine, goodbye caffiene.

My goal for this month is to end up weighing at least 180lbs.

Can't wait to hit my chest and back today. :)

04-25-2005, 04:29 PM
Had a great workout today

DB Bench

I didn't feel like waiting forever to get on the barbells, so I just grabbed some DBs.

2 x 8 - 50lbs

I liked this. Going to stick with it for a while. I'm shootin' for those 55s next week.

Incline DB Bench

1 x 8 - 45lbs
1 x 6 - 45lbs

I should have waited a lot longer between sets. The gym was packed today and I really just wanted to get the hell out of there. I'm going to attempt 50s next week. :)


1 x 8 - BW - 60lbs

Not bad.

1 x 8 - BW-50lbs

Going to go with BW - 50lbs next week. These can be hard on my shoulder. Taking them slow.


2 x 8 - BW-70lbs

Not bad at all. BW-60lbs next week. :)


I threw on 135 just to see if I felt much of a difference last week. Did about 5 reps. Threw on another 20lbs. Still pretty easy. Called those warmup

2 x 8 - 185lbs

I'm going to see if I can do 205lbs next week without killin' myself. These were pretty easy.

Barbell Row

2 x 8 - 105lbs

Going for 115 next week

DB Shrugs

1 x 10 - 55lbs

60s next week.

04-25-2005, 05:56 PM
Damn man your catching up to me, Time to up the ante!!