week 2 upper body day 1 all sets of 4x6 reps,weak all over but my bench is the worst.
bench press 4x6 @ 155 increase
BB Row 4x6 @ 120 increase weight to easy
overhead press 4x6 @ 80lbs increase
pulldown 4x6 @ 120 good but will increase
overhead cable rope ext 4x6 @ 80lbs will increase
shrug 4x6 @ 230lbs
db bicep curl 4x6 @ 20lbs stay,bicep felt good no pain,will increase weight on all exercises the bench just a little.at this rate it will take forever to get my strength back.this is such a bummer.thur and fri did cardio and been streching everyday.I feel like i’m never going to get strong again this all feels so pointless.my upper body is going to be 4x6,3x8 ,2x12,leg day will be different will figure it out,probably be a deadlift for 5x3,then 6-8reps on other exercises, then a squat for 5x5 10-12 on other exercises,finally leg press for 2 x 25 12-15 on other exercises,the other exercises will be different each time.just a thought some advice would be nice?
I’ll be honest, I didn’t read the whole log, ain’t nobody got time for that.
How long ago was your tear?
What tore exactly (tendon from bone, mid tendon, muscle belly)
What did they do as a repair (specifically what surgical intervention did they use)
I did mine back in 2011 and so I might have a bit of insight.
want some advice on losing body fat,i’m 5’7 @ 209 still around 16% body fat my goal is to lose fat and gain muscle since i’ve started back lifting i’ve gained about 2 pounds probably water and small amount of muscle with a little fat.I was thinking of eating like 45% carbs,35% pro, 30% fat i’m going to track everything on myfitnesspal,will add more cardio and some HIIT workouts,looking for nutritional advice,diet is so important I want to get it right,I figure i’ll start with my macros like i said and keep tweaking it as i go.Is it even possible to gain muscle and lose fat,oh my calories will be 2100 with a high calorie and carb day every 4th day, say 2500 calories,witch I’ll change as i go if need be. i think this is a decent goal,some advice would be great
Pick one, lost fat or gain muscle. Unless you’re using anabolics you’re not very likely to do both and man who chase two birds catch neither.
Diet first, then mass up, or vice versa but the diet first is the better idea.
Complexes, sprinting, HIIT etc along with caloric restriction.
Or just do the whole velocity diet thing.
thanks for the advice I really needed to hear it from someone else.I will lose the fat first,then get the muscle.
oh it was a distal bicep tendon tear.they did surgery and repaired it, I’m in week 16 of a 26 week rehab doing really well,so I started training just light to gain some strength and hypertrophy it feels good to be training.rehab is to conservative I like adding some extra.
Did you tear the tendon from the bone? Did they use a two hole repair or a single hole with an insert?
they drilled a hole and inserted the tendon through the hole.I thought it would be worse than it was.
lower body day 1 week 2 10min incline walk
Snatch grip deadlift 3x3 at 205 will go up
Precor power squat 3x8 @ 230
leg curl 3x 10 @ 80lbs
leg ext 3x10 70lbs
calf raises standing 2x12
seated 2x12
15 min incline walk
That’s the same I had. My biggest mistake was listening to the pain and moving too slowly. Once I just gritted my teeth and sucked it up and went back to real training the pain went away fast and everything got stronger.
ya,I feel the same way.I feel that i’m doing a lot better on my own.I still go to rehab but I feel i’m getting nowhere with them.my simple upper/lower split is working fine,I get a little stronger each week.
did my second upper body workout of week 2
all sets are 3x 8 reps
hammer strength decline press 3x8 @ 140 lbs
hammer row 3x8 130 lbs
hammer delt press 110 lbs
hammer pulldown 120 lbs
rope pushdown 3x8 70lbs
db hammer curl 3x8 20lbs
did the workout in around 30min
start training for strength and hypertrophy w/ some conditioning.will use 531 for my strength exercises.the first 4 weeks will be bench, box squat,military,conventional Deadlift .so
week1 microcycle test for 3 rm start warm-up walk incline 5 speed 2.9
Bench press 195 3 rm [ then]
incline press 3 x 10-12 , 95 lbs 105, 110
superset
pullover 2x10 w/ flies 2x10 30 lbs,and 25 lb.
overhead rope ext. 3x10 @ 80 lbs
leg raises 2x12
crunchs 2x12
Elliptical 10 min rpe 8
aprox.40-45 min the weights aren’t much but i will get my strength back and more.1st goal bench, reps w/315 was no problem will be again
box squat 3 Rm 270 easy I need a spotter or a partner would be better.
LEG PRESS 3x12-15 @ 270
leg curl 3x10 @ 70 lbs
leg ext 3x10 @ 70 lbs
calf raises standing 2x10 90 lbs
calf raises seated 2x10 @ 45 lbs
side bends 2x12
Russian twist 2x12
15 min elliptical, fast
no one wants to help at my gym,plus I go early. does anyone train @ boston sports club, Medford.just a thought
my new goals for strength are to get my bench back into the 300’s, squat 400’s and my deadliest witch never broke 400 but would hope i can. my arm is doing good, my 1 lung is getting stronger, and knees are holding up.going to be more conservative with my lifting and progression.I’m of to a weak start but I will get strength back.doing a 531 for my main lifts and a hypertrophy focus on my other lifts.
did some overhead press work. started with 10 min incline walk
military 130 @ 3 reps
hammer strength shoulder press 55lbs per side 3 x 12
superset rear delts and side raises 2 x 10+10
15 mins incline walk
leg raises 2x12
crunches 2x12
on friday did deads up to a patetic 3 rm of 270
pullups 2x of 5
BB rows 3x 10-12
rdl 3x 10
leg curle 2 x 10
cutls 3x 10
side bends 2 x 10
russian twist 2 x 12
15 min cardio
day 1 of 531 style workout Bench 195 3 rm
bench 65% 135@ 5 reps
75% 145 @ 5
85% 165 @ 5
65% @ 12 reps
close grip bench 4x6 @ 135
BB Rows 3X10@ 120
with 10min cardio warm-up at the start and 15 min at the end.
I think i’ll add volume a little at a time.but things feel good even though the weights are low.but it’s a steady progression.I will get strong again
day 2 squat 10-min cardio
box squat 65% 175, 75% 205, 85% 230 3x 5
RDL 3x10 140
leg press 3x12
thinking of joining total performance sports . it’s a powerlifting, strongman, etc gym there
web site is obviously , Totalperformancesports.com what do you think?