Nickp8's Road to Recovery

[Coke]

Benching vid is ace dude.

[nickp8]

Benching vid is ace dude.

Thanks Coke. I am going to start putting up a lot more videos as long as I have someone there to film it. The quality sucks though because it is from my phone.

[nickp8]

Thurs. 12/17

Floor Press
135x20
185x15
225x10
255x5
275x1
305x1
325x1
345x1
365x1 stopped there because I didn't have a spotter, but it went up fast.

Close Grip Floor Press w/ Bands
135x20
185x10
225x10
245x9

DB Extensions
3x10

Pushdowns
2x50

My workouts have no direction right now, I am just doing some random stuff. I am going to deadlift and do back tommorow, and then I am on vacation for the next week. I'll put something down on paper and start it up after Jan. 1

[nickp8]

Well I was supposed to deadlift last night and I was going to try and do 500x10, but during the day I started getting some shooting pains in my leg. I hope I didn't mess it up but I will see on Monday when I go to the doctor. So tonight I will do some back and arms but this sucks.

[nickp8]

12/20

Close Grip Bench Press
135x25
185x12
225x8
245x5
275x5
315x5

DB Bench Press
100x15
100x25

Ballistic Pull Ups
BWx8
BWx8
BWx8 (pull up as fast as possible and let go at the top, these fried my forearms and biceps)

Wide Grip Cable Row
3x15

DB Rows
2x20 (really light and let the DB's hit the floor each rep)

Ankle is feeling a lot better since Friday I will find out tommorow what actually happened.

[Coke]

Good job with both efforts man.

[nickp8]

Good job with both efforts man.

Thanks Coke.

[nickp8]

Video

This is the close grip bench from last night.

[nickp8]

12/31

Well I am back from vacation and did a bench workout last night. Workout felt like crap, my back is messed up from the plane and I am still dehydrated from my week long binge. On a good note my ankle is feeling much better and I am going to start squatting again.

Close Grip Bench
135x25
185x12
225x8
245x5
260x5
275x13 this sucks

DB Incline Bench
100x10
100x10
100x10

Wide Grip Pull Ups
3x8

Facepulls
3x20

I am also going to start cleaning up my diet and sart doing some more cardio. My goal is to get to 235 and maintain my strength. I currently weigh 248. Maintaining my bench will be the hardest whenever I drop weight my bench drops.

[Coke]

No kidding, benching numbers are hardest to maintain no matter what, but especially so after losing some weight.

Good news you'll be resuming the squats.

[nickp8]

No kidding, benching numbers are hardest to maintain no matter what, but especially so after losing some weight.

Good news you'll be resuming the squats.

Thanks, Coke.

1/2/2010

Deadlift
135x10
225x10
315x8
405x5
505x5 These felt much harder than usual

Squats
135x12
135x12
135x12
185x10
225x8
225x8

Calf Raises with a real long stretch at the bottom
2x20

Back Raises
3x20

I have a lot my strength on the squats but I don't want to push it and hurt my leg again so I will try and be patient. My form looks good in the mirror and on video but I can tell the my left side is still compensating for my right side a good amount.

[Coke]

Great deads, fine squats too.

[nickp8]

Great deads, fine squats too.

Thanks Coke.

[nickp8]

1/4 Bench

Close Grip Bench Press
135x20
185x15
225x8
255x5
285x5
315x5

3 Board Press
315x3
365x3
385x1
405x1 This felt a lot harder than it has in the past.

Pull Ups
BWx12
55x5
55x5
55x5
BWx27 The last 4 were garbage and I probably shouldn't count them

Barbell Curls
105x12
135x10
145x8

[Coke]

Awesome session, fine job overall bro.

[nickp8]

Awesome session, fine job overall bro.

Thanks man.

[nickp8]

1/6 Squats

Squats
bar x20
135x12
135x8
185x5
225x5
275x5
315x5
365x5 These felt great my ankle is starting to improve a lot faster now.


Walking Lunges with DB's

55x40 yards x4 trips-These also felt great it was the first time I have done them and my ankle was stable and actually had the strength to keep it stable

Back Raises
3x15

Barbell Complex
Did 2 sets of these with 135lbs. and they absolutely kicked my a**. This is the first time I have ever tried any type of barbell complex and I liked it a lot so I will be doing them every week.

[Coke]

See you are moving on strong with the squats and lunges, great news.

[nickp8]

See you are moving on strong with the squats and lunges, great news.

Yea it feels great to finally do a full leg workout. Like I said before I am going to try and take it slow with the weights, but hopefully I start to put up some ok numbers soon. I definately forgot how tiring leg day was though and I need to get back in shape.

[nickp8]

1/8 Military Press and Deadlift

Military Press
45x10
95x8
135x5
165x5
185x13

Deadlift
135x10
225x10
315x5
385x5
425x5
455x10

Video

DB Rows
100x12
150x8
180x20 right 17 left

Video

Seated Machine Lateral Raises
3x12

[nickp8]

1/10

SS Cardio 20 min.
Ankle strengthening with light band
Foam rolled my whole body
Stretched my whole body

I am strting to do more recovery stuff and more cardio so when I am able to start running again I don't die.

[Coke]

Killer high reps with those movements, looking thick in them vids.

[nickp8]

Killer high reps with those movements, looking thick in them vids.

Thanks Coke.

[nickp8]

1/11 Physical Therapy

Did all the usual stuff today. In the past 2 weeks there has been drastic changes in my strength and balance, everything that was hard isn't anymore. I also jogged for the first time, it doesn't feel right yet I still have a limp. The therpist said I should be able to do some light running in a month maybe 3 weeks.

Bench tonight.

[-JM-]

Looking strong Nick. Really strong.