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Thread: From weak to STRONG!!!

  1. #1
    Senior Member ELmx479's Avatar
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    From weak to STRONG!!!

    The time has come to start a new journal with plans of sticking to a routine for more than 3 weeks before switching to another one like I did before.

    Just a quick rundown here.. I am recovering from elbow surgery so the weights are going to be super light to start. I will be using Starting Strength to get back into things. I plan on running that until I stall and deload a few times before moving on. After my arm is 100% I plan on learning how to do power cleans but for now I am going to do rows. I lift at home by myself. Just have a power rack, over 500lbs, jump rope, thread mill, some dumbbells, etc.. Nothing special but it gets the job done. My calves are a joke so I will be including a good bit of calf work and jump rope over the next few months which will be my main cardio along with some hill sprints until it snows. I am 26, 5'11 203lbs. Not sure on BF% but i'm pretty lean. I eat very clean and will continue with that as I don't want to gain fat. I want to be lean, in shape, and strong. But, if I gain a few pounds, no big deal. I am pretty weak for my size so my main goal is to get stronger (and bigger calves)

    Here are my best lifts.
    November 2008
    Squat 225x1
    Bench 210x1
    Dead Lift 300x1

    April 2009
    Squat 300x1
    Bench 260x1
    Dead Lift 425x1
    OH Press 125x5

    I'm not too worried about a 1RM anymore. Rather have a solid 5RM on a lift. I am not going to get ahead of myself and set any upper body goals because of my arm. Squat 315 for 3x5 and 225x20 is really my only goal for now.

    Here we go, started today!!

    Monday
    Squat
    135x5
    135x5
    135x5

    Bench Press
    65x5
    65x5
    65x5

    Dead Lift
    135x5

    Pull Downs (can't do pull ups yet)
    3x10

    Calf Raise
    3x10


    It felt great to finally lift again today! Can't wait until Wednesday to hit it again.

  2. #2
    Senior Member ELmx479's Avatar
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    Wednesday

    Squat
    140x5
    140x5
    140x5

    OH Press
    50x5
    50x5
    50x5

    BB Row
    65x8
    65x8
    65x8

    Good Morning
    95x8
    95x8

    Jump Rope
    1min/walk 1min (10 sets total)
    10min walk

    Good day today, can't wait until the weight gets heavy.

  3. #3
    Senior Member ELmx479's Avatar
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    Friday

    Squat
    145x5
    145x5
    145x5
    95x20

    Bench Press
    70x5
    70x5
    70x5

    Dead Lift
    145x5
    145x5

    Decline sit ups
    3x10

    I am going to hit a 20 rep squat every 3-4 weeks on Fridays workout in hopes of hitting my goal.

  4. #4
    SchModerator ZenMonkey's Avatar
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    Lookin good bro! Moving up at a slower pace on the squats, huh?
    Sarvamangalam!

  5. #5
    WBB Team Captain Coke's Avatar
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    Good luck in here man especially with the calves...training smart by adding 5lbs to the big movements.

  6. #6
    Senior Member ELmx479's Avatar
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    Thanks for the support guys! Ya, I plan on moving up slow on each lift so I don't stall out quick.


    Saturday

    Cardio
    8 hill sprints
    jog 1 mile
    bicycle 2 miles

  7. #7
    Senior Member ELmx479's Avatar
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    Monday

    much needed foam roll - 15mins

    Squat
    150x5
    150x5
    150x5

    Press
    55x5
    55x5
    55x5

    Rows
    70x8
    70x8
    70x8

    Single leg calf raise
    3x8 per leg

    Decline sit up
    3x10


    Notes: Pretty good day today, my elbow is doing ok. Still don't have full range of motion and chances are I won't. This is my last week of physical therapy so hopefully they will get a few more degree's out of it.
    Had a ton of stuff going on this weekend and my diet was far from good and didn't get much sleep so good thing the weights are still light or today would have been a total fail. Felt good to get back on track today.

  8. #8
    SchModerator ZenMonkey's Avatar
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    Nice WO man! Slow and steady wins. Keep that elbow rockin!
    Sarvamangalam!

  9. #9
    Senior Member ELmx479's Avatar
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    Quote Originally Posted by ZenMonkey View Post
    Nice WO man! Slow and steady wins. Keep that elbow rockin!
    Thanks Zen


    Wednesday

    foam roll- 15mins

    Squat
    155x5
    155x5
    155x5

    Bench
    95x5
    95x5
    95x5

    Dead Lift
    155x5

    Pull Downs
    3x10

    Jump Rope
    15x100


    Notes: Another solid day, put a little bit of weight on the bar for benching and my elbow felt fine. I am hoping I can do pull ups in 2-3 weeks.

  10. #10
    SchModerator ZenMonkey's Avatar
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    Good to hear things a rockin smoothly. Keep it up!
    Sarvamangalam!

  11. #11
    Senior Member ELmx479's Avatar
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    Friday

    Squat
    160x5
    160x5
    160x5
    115x20

    OH Press
    65x6
    65x6
    65x6

    Rows
    85x8
    85x8
    85x8

    Calf Raise
    3x10

  12. #12
    Senior Member ELmx479's Avatar
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    Sunday- me and my girl friend went for a 2 mile jog.

    Monday BW-203lbs
    foam roll

    Squat
    165x5
    165x5
    165x5

    Bench Press
    105x5
    105x5
    105x5

    Dead Lift
    165x5

    Pull Up
    3x5

    Decline sit up
    2x10


    I did some pull ups today for the first time since surgery and i'm not sure if that was a good thing or not... Elbow is feeling decent. Just going to take time that's all.

  13. #13
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    Quote Originally Posted by ELmx479 View Post
    Sunday- me and my girl friend went for a 2 mile jog.

    Monday BW-203lbs
    foam roll

    Squat
    165x5
    165x5
    165x5

    Bench Press
    105x5
    105x5
    105x5

    Dead Lift
    165x5

    Pull Up
    3x5

    Decline sit up
    2x10


    I did some pull ups today for the first time since surgery and i'm not sure if that was a good thing or not... Elbow is feeling decent. Just going to take time that's all.
    Good workout! How is your elbow feeling with the benching?

  14. #14
    Senior Member ELmx479's Avatar
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    Quote Originally Posted by Al19067 View Post
    Good workout! How is your elbow feeling with the benching?
    Thanks man, my numbers are very low right now but it's ok. The elbow is not completely healed so I am slowly moving up. It still gives me some trouble but is better than it was which is good.

  15. #15
    Senior Member ELmx479's Avatar
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    Wednesday

    Squat
    170x5
    170x5
    170x5

    OH Press
    75x5
    75x5
    75x5

    Row
    95x8
    95x8
    95x8

    Calf Raise
    3x10, 1x20

  16. #16
    Senior Member ELmx479's Avatar
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    Friday
    Squat -- video below
    175x5
    175x5
    175x5

    Bench
    115x5
    115x5
    115x5

    Dead Lift
    175x5
    175x5

    Chin Up
    3x6

    Push Up
    3x10

    Good workout today, it has been a long time since I checked my squat form out so I got a video of my last set today just to make sure everything was in place before I keep moving the weight up. They had me doing curls and push downs in therapy but I feel it's time to move on to pull ups and push ups (dips soon)

    http://www.youtube.com/watch?v=1gIH_d0J8wE
    Last edited by ELmx479; 09-04-2009 at 02:01 PM.

  17. #17
    SchModerator ZenMonkey's Avatar
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    Getting real strong fast! Squats look great.
    Sarvamangalam!

  18. #18
    Senior Member ELmx479's Avatar
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    Quote Originally Posted by ZenMonkey View Post
    Getting real strong fast! Squats look great.
    Thanks dude! I just need more weight on the bar. I would be very happy with 3x5 @ 275lbs.

    Monday

    Started off with a good foam rolling.

    Squats
    180x5
    180x5
    180x5

    OH Press
    85x5
    85x5
    85x5

    BB Rows
    105x8
    105x8
    105x8

    Calf Raise- I really hit these hard today, felt like they wanted to explode!
    3x10, 1x20

  19. #19
    Senior Member ELmx479's Avatar
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    Wednesday

    Squat
    185x5
    185x5
    185x5

    Bench Press
    135x5
    135x5
    135x5

    Dead Lift
    185x5
    185x5

    Pull Up bw-205lbs
    3x6

    Low Intensity cardio
    treadmill- 3.5mph, inclined, 20mins

    Things are coming around. Going to keep the HITT cardio limited to 1 day a week and do low intensity cardio a few days a week so I don't hold back my squats. Elbow is ok, getting a pinch during pull ups and benching. Most likely a nerve. I go back to the doctor who did the surgery this Tuesday so we'll see..

  20. #20
    SchModerator ZenMonkey's Avatar
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    Good way to keep an eye on your recovery with the HIIT. Everything looks strong man! keep it up!
    Sarvamangalam!

  21. #21
    WiMarine88 wimarine88's Avatar
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    Keep up the good work bud, you'll reach your goal in no time!
    Squat - 450
    Bench - 325
    Dead - 570

    BW - 210
    BF - 13-14%


    http://www.wannabebig.com/forums/sho...d.php?t=121686

  22. #22
    Senior Member ELmx479's Avatar
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    Quote Originally Posted by ZenMonkey View Post
    Good way to keep an eye on your recovery with the HIIT. Everything looks strong man! keep it up!
    Quote Originally Posted by wimarine88 View Post
    Keep up the good work bud, you'll reach your goal in no time!
    Thanks for the input guys

    Friday

    Squat
    190x5
    190x5
    190x5

    OH Press
    95x5
    95x5
    95x5

    BB Row
    115x8
    115x8
    115x8


    Was pressed for time so it was short and sweet today!

  23. #23
    Senior Member ELmx479's Avatar
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    Sunday

    Squat
    195x5
    195x5
    195x5
    145x10

    Bench Press
    145x5
    145x5
    145x5
    95x10

    Dead Lift
    195x5
    145x10

    Chin Up
    4 sets of 7 reps


    I have a long day tomorrow so I got the workout in this evening. Maybe 30mins of cardio tomorrow morning.

  24. #24
    WBB Team Captain Coke's Avatar
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    Nice job with the fine efforts bro.

  25. #25
    Senior Member ELmx479's Avatar
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    Quote Originally Posted by CoCoa View Post
    Nice job with the fine efforts bro.
    Thanks for the support!


    Wednesday

    Squat
    200x5
    200x5
    200x5

    OH Press
    100x5
    100x5
    100x5
    65x10

    Row
    125x8
    125x8
    125x8

    Calf Raise
    3x8, 1x20

    Low intensity cardio- 25mins@ 3.5mph inclined.


    Yesterday was my final doctor visit. Basically just told me my elbow is as good as he can get it. There are a few loose bodies still in my arm that he couldn't get because of nerves being too close. They did an x-ray to show me before and after pics along with pics of the inside of my arm during surgery which was pretty nasty. As for lifting he just said to do what I can and keep the volume low for my upper body. So hopefully I will hit my long term goal of benching 300lbs and doing a body weight OH Press some day.

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