I agree with your mindset on this bro…it sucks, but things happen…all that matters is what we do with it…
you have been doing so great, i am sure this will be nothing but a speed bump for you.
keep it going bro
Thanks, Alpha. Means a lot that someone as accomplished as you agrees with the way I’m approaching this.
Alright, well there seems to be interest so I will keep posting. Can you guys do me a favor? Call me out on my bullshit if I start complaining.
Here is what I’ve done so far. . . These PRs are blessings because I’ve left a rep or two in the tank or modified my technique to prevent excess intra-abdominal pressure. I think the 205X7 on bench would have been more than good for 9 to 11 reps had I used my powerlifting arch and vasalva technique.
The first work out (back and tris) was a ‘feel things out’ day.
I’ll do this for my ramping sets:
If working up to 210 for 6-8 reps. . .
1st exercise:
BarXreps
95X6
115X6
135X6
165X6
190X6
210X6-8
2nd exercise for same bodypart and on if working up to 185X4-8:
165X6
175X6
185X6
This is a Bodybuilder’s way of working up to a set. The idea isn’t to force the greatest possible maximum load exclusively, but rather to get some volume in while working up to an ‘all-out’ set.
I didn’t quite have this figured out in my first session.
[u][i]6-23-09[/u][/i]
[u][i]Day 1: Back and Triceps[/u][/i]
A. Chest Supported T-Bar Row
25X10
45X6
40X3
115X3
135X11
[/u]170X7 Baseline PR[/u]
Rest 90-120 seconds
B. Pull-Down
#6X10
#10X5
#12X3
#15X6 Baseline PR
Rest 90-120 seconds
C. Chest Supported T-Bar Row
135X8X3
Rest 90-120 seconds
D. Close Grip Bench Press
95X8
125X5
175X6 Baseline PR
Rest 90-120 seconds
E. Dumbbell French Press
40X8
50X6
60X8 Baseline PR
Rest 90-120 seocnds
F1. Machine Dip Pressdown
3X12
6X8
9X3
11X10 Baseline PR
No Rest
F2. Upright Row
Wasn’t in Program yet
Rest 45-60 seconds
[u][i]6-24-09[/u][/i]
[u][i]Day 2: Light Legs and Heavy Biceps[/u][/i]
A. Bodyweight Single Leg Squats to Bench
18/sideX2
20/side
Rest 60 seconds
B. Swiss Ball Leg Curls
15,12,12
Rest 60 seconds
C. Dumbbell Curl
20X8
30X8
40X8
45X4 PR
Rest 90-120 seconds
D. Dumbbell Hammer Curl
30X8X3
Rest 90 seconds
E. Thick Bar Reverse Curl
50X10
40X9
Rest 90 seconds
[u][i]6-25-09[/u][/i]
[u][i]Day 3: Chest and Shoulders[/u][/i]
A. Bench Press
95X8
115X8
135X6
165X6
185X8
205X7 PR
Rest 90-120 seconds
B. Seated Barbell Shoulder Press
85X8
105X8
135X6 Baseline PR
Rest 90-120 seconds
C. Barbell Incline Press to 2" off chest
135X6
145X6X2
Rest 90-120 seconds
Come back to gym at 10-1030 PM
A. Machine Overhead Press
#8X12X2 Baseline PR
Rest 90 seconds
B1. Pec Dec
60X15
80X15
No Rest
B2. Reverse Pec-Dec
70X15
90X15
Rest 45 seconds
C. Dumbbell Lateral Raise
25X10X2
Rest 60 seconds
D. Extra Dynamic Flexibility Stuff
-Single leg hip raise 12 reps per leg
-Walking Lunge 15 reps per leg
-Lateral Lunge 12 reps per leg
-Squat to stand 10 reps
Little bit more of an explanation about the way I’m approaching the sets with ramping. . .
I can’t go all out like I was before. I’m still going to work hard, but that last rep or two where I’m squeezing things out will not quite be there 90% of the time. That’s why I’m using so much volume in working up to heavier stuff. So it’s kind of a mix between straight sets (more volume) and ramping (working up to the heaviest set). I may change this. We’ll see.
Sorry to hear about the hernia. Doesn’t seem to be slowing you down too much though and I wish you all the best in your recovery.
Thanks, Theuofh. You’re right, short of paralysis there isn’t much that will keep me from doing SOMETHING to progress myself physically.
Fortunately, there is ALWAYS something we can do to get better.
[u][i]6-27-09[/u][/i]
[u][i]Day 1: Back and Triceps[/u][/i]
A. Chest Supported T-Bar Row
1 plateX6
2 plateX6
3 plateX6
4 plateX4 PR
B. Close Grip Bench Press
95X6 This should have been 75-85
115X6
145X6
185X5 PR (+10 lbs., -1 rep)
Rest 90 seconds
C. Pull-down
#4X6
#7X6
#11X6
#15X7 PR(+ 1 rep) also used constant tension no cheatage
Rest 90 seconds
D. Pull-Up
BWX5X2
Rest 90-120 seconds
E. Chest supported T-bar row
90X12
115X8
F. French Press
35X6
45X6
60X11 PR(+3 reps)
G. Dip Pressdown
#11X12X2 PR(+1 rep, +1 set)
I divided the 4 sets of T-bar straight sets up into 2 sets t-bar and 2 sets pull ups. Wanted to feel out some pull ups. They felt good, I did them with a slower tempo and constant tension. Looking to force some hypertrophy gains.
Everything is moving up.
I desiged this program considering the greater portion of recovery capacity that I would be able to apportion to upper body without heavy lower body exercises. Lower body stuff requires too much intra-abdominal pressure. I’m not going to risk it.
I do pull-downs before pull-ups because I can go heavy on pull downs without putting too much demand on my abs.
Makin’ due with what I can do.
Thanks for stopping by, and have a fantastic day!
[u][i]6-28-09[/u][/i]
[u][i]Day 2: Light Legs and Heavy Biceps[/u][/i]
A. Single leg squat to bench
BWX20X4 PR
R45-60s
B. Swiss Ball Leg Curl
X15X4
R45-60s
C. Biceps Curl
20X6
30X6
40X6
45X6 PR(+2 reps)
D. Hammer Curl
30X10X3 PR(+2 reps per set)
E. Thick Bar Reverse Curl
40X12X2 PR
Also did 20 minutes of walking at an urgent pace, and one explosive repetition of dog sprint resisted squirrel-protection pulling. Didn’t even bust out my hernia. OH YEAH!!!
Take care!
FIRST, keep up the good work and don’t let a little bump in the road slow you down. Stay positive, train smart, and train hard.
SECOND, hope things are good in the dirth south. Heard it’s hot as hell. Last week was the first week it was finally sunny all week up here.
THIRD, when you going to come up? I am moving into a house this Friday and I have been scoping out some outdoor activities. We will be done with Football the last week of July, so you can come before or after. The coach doesn’t mind, just let me know. I will try to call you this week.
[center][u][i]A Bitter Sweet Picture[/u][/i][/center]
The picture is self-explanatory.
Thanks, Justin. I won’t let something like this stop me from achieving my goals. This is a long term endeavor, and I’m in it for good.
I have some things coming up around the corner, but hopefully I’ll be able to visit this summer before school starts up (August 24th). I’ll at least be able to come out that way in the Spring. Sooner than later hopefully! 
LONG post today. I’ve been busy.
[u][i]6-29-09[/u][/i]
[u][i]Day 3: Chest and Shoulders[/u][/i]
Dynamic Flexibility + Extra stuff
A. Bench Press
95X6
155X6
175X6
210X5 PR
B. Barbell Shoulder Press
85X6
105X6
135X7 PR
C. Barbell Incline Press
85X6
135X6
155X6 PR
D. Machine Overhead Press
#8X12X2 PR(+1 setting)
E1. Pec Dec
90X15X2
E2. Reverse Pec Dec
100X15X2 PR
F. Dumbell Lateral Raises
25X11,9 PR
The bench press PR was a gimme. I had another in me, but pec was feeling weird. This work out got me thinking about consolidating my full ROM horizontal pressing to one day. I think this needs to be my bread and butter approach. My pec tendon is a panzy.
[u][i]6-30-09[/u][/i]
[u][i]OFF DAY[/u][/i]
Some Foam Rolling
Some Dynamic Flexibility
Also had a chance to go to Athlete’s Performance. They had some cool athletes there, and it looks like I’ll have more chances to get into that facility from here on out. Also, I’ll be starting my Physical Therapy volunteer work at the Andrews Institute (Andrews is a pioneer in knee surgery), which is great because I’m 19, a junior and college, and said opportunity is generally reserved for grad. students.
Cha ching.
Also, I read an article by Mike Boyle about hernias and it discussed their link to soft tissue adhesions and imbalances of the adductors and abductors. I was talking about this a few posts ago. I’m not saying I’m anything special, I just think it’s awesome that I thought through a compensation pattern and then found one of the best in the WORLD was talking about it some time ago. I think I’m made for this stuff, and I am, to say the least, ecstatic to gain the credibility necessary to help as many people as possible. I’m genuinely excited for the future. . . Lots to do, lots of people to help.
[u][i]7-1-09[/u][/i]
[u][i]Day 1: Back and Triceps[/u][/i]
A. Chest Supported T-Bar Row
1plateX6
2plateX6
3plateX6
4plateX6 (PR+2 reps)
B. Close Grip Bench Press
85X6
115X6
145X6
185X6 PR(+1 rep)
C. Pull Down
#4X6
#7X6
#11X6
#16X6 PR(+1 setting, -1 rep)
D. Pull-Up
BWX5X2
E. Chest Supported T-Bar Row
115X12X2 PR(+4 reps, +1 set)
F. French Press
35X6
45X6
70X7 PR
G. Dip Press
#12X12X2 PR(+1 setting)
I would have been good for 7 on the CGBP, but, again, my pec tendon bothered me. I didn’t feel up to pushing it. Less gains in strains. Anyway, I’m happy with my progress on this new keep-your-insides-inside themed routine, but I feel that I would benefit from swapping the organization up slightly:
D1: Back, Shoulders
D2: Light legs, biceps
D3: Off
D4: Chest, Triceps
D5: D1, etc. . .
My back has always recovered quickly, so I’m just going to go through with the rest of this mini-cycle and omit the shoulder work for the chest and shoulder day. Then I’ll come in the gym and do shoulders the next day, beginning the new split with the new organization.
Again, the idea is to stress my pec once a cycle instead of twice.
Just a bit of training economy.
Train hard, stay strong, and thanks very much for stopping by!
Nice shoes. Let me know how you like them.
Also, check this page out… I’m sure you’d want to compete next year. http://www.gmhg.org/
That place is near where I live now.
[u][i]7-2-09[/u][/i]
[u][i]Day 2: Light Legs, Heavy Biceps[/u][/i]
Dynamic Flexibility
3:30 PM
A1. Single Leg Squat to Bench
+25lbs. plateX(20,16,16,16)/side) PR
A2. Dumbbell Curl
20X6
30X6
40X6
45X8 PR(+2 reps)
B. Swiss Ball Leg Curl
X20,15,15,15
10:30
A. Hammer Curl
30X12X3 PR(+6 total reps)
B. Thick Bar Reverse Curl
45X12X2 PR(+5 lbs.)
Will post more PRs later.
[u][i]7-3-09[/u][/i]
[u][i]Day 3: Horizontal Pressing Ideas[/u][/i]
Dynamic Flexibility
A. Bench Press
85X6
115X6
135X6
175X6
205X5
B. Close Grip Elbows Tucked Pin Press from #16
135X3
155X1
175X1
185X3
195X3 PR
C. Prone Internal Rotation W/ 1 second pause
25X20/sideX2
D. Bike Sprints
8 30 second sprints with 1:30 recovery
I left some in the tank today. I am starting a new split up until surgery, based off some ideas I’ve been tossing around and an idea Mahwah offered when I spoke to him earlier.
I am overloaded with good-stress right now. I need to back off and enjoy myself a little. I haven’t been doing anything but studying, training, preparing for Athlete’s Performance stuff, and the like. I’m incredibly imbalanced right now.
[u][i]7-5-09[/u][/i]
[u][i]Day 1: Vertical Pressing and Pulling[/u][/i]
Dynamic Flexibility
A. Seated Barbell Overhead Press
45X12
75X3
95X1
115X1
135X5
145X5 PR
150X5 PR
155X4 PR
B1. Seated Barbell Overhead Pin Press from #25
135X5
155X5
175X5 PR
180X4 PR
170X5
Rest 1 minute
B2. Pull Up
BWX5X5
Rest 1 minute
C. Pull-Down
10X6
12X6
14X4
Rest 1.5-2 minute
D1. EZ Bar Preacher Curl
30/sideX8
32.5/sideX4
D2. Constant Tension Lateral Raise
20X11X2
Rest 1 minute
Great work out today.
[u][i]What is to come?[/u][/i]
July 16th at 8:30AM I will be under the knife. I found a doctor that has done this surgery laparoscopically somewhere in the neighborhood of 1,000 times.
I asked him when I’ll be able to get back to lifting and he said “4 weeks as a conservative time-frame”. Which means that I’ll be able to feel it out. I’ll do what feels comfortable.
Regardless, I’m going to plan out a diet and exercise program with phases designed with specific goals in mind. I’ll post the whole plan later. Also, I’m mapping out a supplementation protocol specific to recovering from surgery. BTW, I’m making the phases with a rough time-frame in mind, but the primary indicator for progression will be pain-free mobility and abdominal activity under varying amounts of muscle tension.
I will control tension with specific progression on planking. To a wall, to the top of a chair, to the base of a chair, to a step, to a low step, etc. . . The idea is to get blood-flow to rectus abd. asap after surgery while getting the appropriate nutrients in my diet for my body to deliver to the tissue. I’ll be taking complete rest for at least a day after surgery, though. A very basic way to look at the program will be:
-Low-Intensity Cardio
–Walking
—Progressable via backpack loaded with weight
–Biking
—Progressable via resistance modifications
-Exercises
–Planking
—Progressable via angles, load, etc. . .
–Squating
—Progressable via depth, load, etc. . .
When I get back to things I’ll be using primarily seated exercises and I’ll add standing and intra-abdominal intensive exercises to the program one step at a time, as I feel I am able to handle.
I’ll be using the slow and sure approach, but I will push it to get back to heavy front squats.
Really missing those heavy lower body movements right now. . .
Alright, off to Athlete’s Performance.
Later
[u][i]7-6-09[/u][/i]
[u][i]Day 2: Light Legs and Assistance/Beach Stuff[/u][/i]
Dynamic Flexibility
A. Single Leg Squats to Bench
+35X16/sideX4 PR!
B. Swiss Ball Leg Curl
X20X4 PR
C1. Prone Internal Rotation
25X20X2
C2. Low Trap Raises
10X12X2
D1. Calf Raise Machine Shrug
240X20
260X15
D2. Calf Raise Machine
140X20
160X15
E. Dumbbell Curl
20X6
30X6
40X6
50X3F@4
At least they were strict >_<
F. Airdyne Bike Sprints
Sprint 30 seconds (80rpm)
Recover 60 seconds (50rpm)
5 sprints today
I’m going to work up to 8 sprints on the airdyne.
Things are looking solid 
Also did Reverse Curls with a normal barbell for 55X12X2 on the 6th.
[u][i]7-7-09[/u][/i]
[u][i]Day 3: Horizontal Pressing and Pulling[/u][/i]
Dynamic Flexibility
330PM
A. Bench Press
185X5
195X5
205X5
215X5 PR
205X5
B. Close Grip Pin Press from # 16
185X5
195X2F@3 (fell out of groove)
175X5X2
630PM
A. X Cable Row
200X10X2
215X10
B. Reverse Pec Dec
145X15 PR
155X13 PR
C. Skull Crusher
45X8
60X8
75X10 PR
Yesterday went well.
215X5 was manageable, and I know I could have gotten 220X5, at least, had I worked straight up to the set. Getting close to 225X5, which will be a cool milestone. May have to wait for after surgery, but I’m not going to cut myself short here.
Thanks for stoppin’ by.
[u][i]7-9-09[/u][/i]
[u][i]Day 1: Vertical Pressing and Pulling[/u][/i]
Dynamic Flexibility
A. Seated Barbell Overhead Press
45X12
75X3
95X1
115X1
135X5
145X5
155X5 PR
145X5
140X5
B1. Seated Barbell Overhead Pin Press from #25
165X5
175X4
185X3 PR
165X5
Rest 1 minute
B2. Pull Up or Chin Up varying grips
BWX5X5
Rest 1 minute
C. Pull-Down
10X6
12X6
14X6
Rest 1.5-2 minute
D. Constant Tension Lateral Raise
20X12X2
Rest 1 minute
E. Prone Internal Rotation
20X20X2
Spent 7 hours at AP, worked, and finally got home at 900ish. Had to shoot off some e-mails then, so I wasn’t in the gym until ?10?PM. Still got a good one in, but I was pretty smoked. Glad to see a few PRs in spite of that.
Nice job bud. You are hitting some sort of PR nearly every workout. Hope you have a quick recovery from the impending knife fight
[quote]Monopoly19 wrote:
Nice job bud. You are hitting some sort of PR nearly every workout. Hope you have a quick recovery from the impending knife fight
[/quote]
Thanks, big man. I’ll win the knife fight. I’m going to get a recording as proof too.
Probably won’t post it on youtube, but I want to see my insides >_<
[u][i]7-10-09[/u][/i]
[u][i]Day 2: Light Legs and Assistance/Beach Stuff[/u][/i]
Dynamic Flexibility
A. Single Leg Squats to Bench
+35X18/sideX4 PR
B. Larger-Swiss-Ball Leg Curl
X20,18,15,15
C. Preacher Curl
E-Z barX6
10/sideX6
20/sideX6
30/sideX5
D. Dumbbell Curl
30X6
40X6
50X4 PR
E. Barbell Reverse Curl
60X12,11 PR
Good session. I’ve been happy with how everythgn is going lately. . .
Airdyne bike sprints are being pushed back to tomorrow. Tomorrow I’ll be in the gym with the Airdyne.
I’m pushing the bike sprints to 8 for tomorrow as punishment for missing them today.
Everythings lookin pretty solid man, good shit.