Some of you may remember me from back in the day. I check back in every once in awhile but when my goals changed I posted more on some power lifting sites.
I still would check up on you all, I just didn’t post allot. Well I had a bit of a injury that put me on the sidelines for two months, I blew out my left triceps tendon and had to have it surgically attached.
Up to this point my Doc wouldn’t let me near a gym, only hand bike and Swiss ball. Now I am finally allowed to start pressing some iron (small itty bitty iron) but I am excited to get back to it.
I also need to drop a few extra pounds from sitting around healing and such and I thought this would be a great place to get feedback and to keep my Training log.
I am going to start back into the training this week and am in the middle of designing the food plan now. I started eating clean again this week but I haven’t dialed it in yet. Here was the first training day;
Warm Up -
10 Minutes on the hand Bike to warm up the elbows
Mini Band Press downs - 2x20
Behind the neck DB press
Left arm - 4x10@5, Right Arm - 4x10@30
Prone one arm DB press -
Left Arm - 4x10@10, right arm - 4-10@50
Flys - 3x25@25
Plate Raise - 3x10@45
Side Lateral - 3x10@25
Finished with 2 suicides on the BB court.
19 July 2007
Weight - 265
BB Shrugs - 4x12@225
Bent Over Rows - 4x10@135
Chest Supported rows - 4x10@100
Lat Pull downs - 3x12@100
DB hammer curls - 3x12@25
BB Curls - Bar only - 3x10
Machine Cable curls - 3x10@40
This is what I am recovering from, it looks allot better now…
Saturday 21 July
Box Squats For speed-Bar, 135, 225, 250, 275, 315x3
Single leg step Ups- 2x10@135
GM - 3x12@135
Plyo’s, agilities, and suicides
Monday 23 July
15 minutes on the hand Bike
Swiss ball stretching on the left tri
Mini Band Press Downs - 4x20
Incline Tates - Left hand 4x15@5, Right hand 4x15@50
DB Press 3x10@35
BB Bench- 4x20@Bar
RC Work - DB raises from 3 different angles@20
Face Pulls - Purple band - 4x20
Hate using weenie weights but Dayum it feels good to be back amongst the iron…
24 July 2007
Not much today but some energy work.
Plyo’s, agilities, suicides, and some jump rope. about 45 minutes of HITT altogether.
hey collin, we can compete who has the best scar. you can check mine out on my log, lol.
Nasty Scar we should come up with a good tat to enhance them!
Wed 25 July
Hand Bike warm up ten minutes
Close grip Preacher curls - 4x25@45
Wide grip BB Curls - 5x20@50
Hammer curls - 4x20@15
Seated Rows - 4x15@80
Band Pull aparts - Crap load of them
RC work
Finished with 5 suicides.
I go back to see the Doc in two weeks, hopefullly he will turn me loose to put some weight on the bar…
Catchin up the log here!
[/b]Friday-27 July [/b]
Warm Up with Hand bike
Kneeling Squats - 4x10@405
Seated GM - 4x1-@100
Lunges - 4x10@135
Standing Hamstring Curls - 4x10@45
Supine Bridges - 4x25@100 (Weight across the hips)
Agilities and sprints to finish
Saturday - *Took the tendon for a good test
BB Shrugs - 10@250, 315, 450, 4x10@500
(Felt good but I backed off here, it was pulling funny)
Reverse BB trap work - 3x15@135 (Smith)
Front Laterals - 4x15@20
Side Laterals - 4x15@20
Band Pull aparts, Face Pulls, scap raises.
More to come after todays work out…
Good news, I benched with some weight today
30 July
Warm Up -
A1 Mini band press downs - both arms 200 reps
A2 Bench Push ups
Bench Press - 3x10@Bar, 4x25@100
A1 Incline DB Flys - 3x15@35
A2 Bench Push Ups
A1 Behind The neck DB Press - 4x25@10
A2 Standing Cable Cross over - 4x10@50
HITT - Jogging start 20 yard sprints for 15 minutes. Felt good to push a little weight. I have my next Surgical Check up in two weeks. Hopefully he will turn me loose to train harder.
Collin, describe how you did bench pushups please.
Like a regular push up but using the bench to push against. It’s not a full range push up so the strain is not so hard on the arm.
I was talking with Jimmy Mac from Diablo and he said to keep an eye open for a new article on how his training partner came back from the same injury. He had the same surgery in Dec and benched 660 in his last meet. Soon as I get the link I will shoot it to you!
31 July 2007
Hang Cleans - 3x10@100
Inverted close grip Bent Rows - 3x10@135
A1 Face Pulls Green Band - 4x25
A2 One Arm DB rows - 4x25
Weight assisted pull ups - 3x10
Hammer Curls - 4x10@40
Concentrated Curls - 4x10@25
Zotman Curls - 4x15@20
Aug 2nd
Box Squat - 10x2@225 30 second rest
Banded knee squat - 3x15@135
Banded GM - 4x25@GB
Sumo style DB Lift - 3x25@120 DB
No running today, there is one game left in the football season and I am thinking of trying the arm tonight at practice. If it holds up I want to play on Saturday, maybe just special teams, anything to get on the field one time. Wish me luck, We will see tonight!
3 Aug 07
Arm held up at practice last night so I will play on Saturday, I won’t go the whole game but I will get in a couple of series.
Rack Pulls - 10@250, 5x2@450, 8x2@340
Dimmel’s - 4x15@250
Shrugs - 4x15@250
Side Laterals - 3x15@25
Front Plate raise - 3x15@45
Banded RC work - 4x15@Red Mini
I dropped weight on the Rack pulls becuase I didn’t want to strain yet. The weight was light but it “felt” funny so I backed off…
I don’t think I can express in words how awesome it was to pad up and take the field with my team. 8 months of training and frustration, it was a great way to end the year. 23 years and the game is allot faster than I remembered it. Turns out the other DT didn’t show so I pretty much played the whole game. First series I was like a deer in the headlights. But the second series I got in on a couple of tackles and by the third series I had my first solo tackle. I didn’t light the world on fire but I held my own pretty good.
Pressured the QB a couple of times and got a late hit flag thrown on me, lol. All in all freakin awesome. The arm is hurting today, but I don’t think the tendon came back off. I’ll ice it and rest it cause now I want to play next year!
07 Aug
Hand Bike - 10 Minutes
Swiss ball rolls - 5 minutes per hand
Mini Band press downs - 3x15
Behind the neck DB press - Left 3x15@5, right 3x15@25
RC Work
DB laterals - 3x15@20
DB Overhead (Like a top end of a cuban press) - 3x15@20
Face Pulls - 3x15@purple band
Assisted Band press downs ( I pressed down with the right and let the left ride on top) 3x10@ Purple band
Hammer curls - 3x10@40
Preacher curls - 3x15@45
Concentrated Curls - 3x15@25
Had to go out of town for work, so I have been resting the arm and not going to the gym. Also you are not gong to belive this one. I am coaching a Pop Warner team of 10 year olds. I was showing the kids why it was bad to to a big first step when coming off the line and the other coach shirt pulled me to the ground. I landed right on the bad elbow and it has now swelled back up. I see the Doc tommorow to see if the tendon is still on, if it came back off then I am right back to square one. This would be a huge setback for me…
I hate getting old…
Good news the tendon is still attached, bad news is I am much weaker than I was. Looks about four week setback. Back to Closed chained movements and in four weeks a re-eval. If I can’t get it stronger than another MRI.
Not bad news considering, back to the gym tommorow!
Collin, that IS good news. it is awesome that you were able to get back out there and play.
it says a lot about your work effort to rehab and get back into shape. it also says a lot about what you have between your legs(balls) and in your chest(heart). i know that is something i could use, i am not ashamed to tell you that i am scared to death about pushing my arm any. anytime i feel any sort of strain, i wonder: “is it just that i am working hard, or is it about to snap and rupture again?”
i wish i could find a group of guys out here in northern cali that are throwing in the highland games, i would love to get into the masters circuit for that, and my bad left triceps be an issue at all due to the nature of the events.