Finally in the 1st in over a year, I’ve been cleared by the doc to work my legs like a normal human being. I took measurements before and both my strength and size of each leg is heavily imbalanced:
Right thigh: 23.5
Left Thigh: 25.25
Right Calve: 16.5
Left calve: 17.5
HS unilateral leg press:
Left Leg: 45x8 90x8 135x8 180x8 225x8
Right Leg:45x8 90x8 115x8 125x8 135x8
Lying leg curl machine
Left Leg: 30x8 40x8 50x8 65x4
Right Leg: 10x8 20x8 30x8 40x8
LF seated leg press: 3 sets high and wide to hit hammies:
Front Squats: Barx6 85x6 125x3
I didn’t want to push the front squats too much. In the past I was able to get up to 275 after about 4 weeks of training. That was when I got injured playing football. So I think I’ve got the potential for a nice front squat #. It feels weird doing 2 legged exercises. I could feel my left leg doing all the work. It’s going to take some time and practice for that left leg to fire.
Had a strong workout. I think my vacation helped more than it hurt even though I was a glutton all week.
Bench: 225x5 245x5 275x5(easy) 295x1
DB Bench: 75x6 110x5
HS ISO Bench: 2PPSx5 3PPSx5 4PPSx5
Dip Machine: 2 sets of 8 (Stack)
I had to fight the urge to test my bench max today. I maxed out last week before my trip and am trying to hold off for at least a few more weeks to see where I’m at. My bench workouts are long and my lunch hour short so going to try and hit tri’s tonight in the basement.
Pullups 5,5,4 shoulder nagged at me so I stopped
Lat pulldowns 120x6 140x6 160x6 180x6
LF row machine 150x6 190x6 210x6 230x3
face pulls: 5 sets ramped
a bunch of other back machines for pump
The gym at my job sucks for back work. I usually like to go to my commercial gym to work my back but my car broke down so no dice. Can’t wait till I can go on Saturday.
1 arm DB OHP 30x8 40x6 50x6 65x5 PR
CG bench in Smith 1PPSx8, 2PPSx5 (machine broke)
Rear delt machine 4 sets
dip machine 3 sets
Tricep push-downs 5 sets
Insignificant PR but still a PR. Will continue triceps at home after physical therapy. Wish I had a longer lunch hour. 45 minutes to work out is not enough.
Front squats: 95x5 135x5 155x1 155x1 175x0 (did a quarter squat on 175. Weight didn’t feel right)
Good girl/bad girl machine: 3 sets
machine leg press: 3 sets
2nd leg workout since surgery and I’m definitely stronger than the last one. Still disappointed in the front squats. It’s frustrating knowing you can do twice the weight healthy and you really have to swallow your pride when people give you strange looks for squatting what they curl. But fuck it. I did more than last week and that’s all I need to focus on at this point.
Hey man good luck with the rehab, it’s probably pretty tough to be stuck with those weights but better to heal up properly than end up hurt again. I’m sure you’ll be back up to speed in no time.
[quote]trav123456 wrote:
Hey man good luck with the rehab, it’s probably pretty tough to be stuck with those weights but better to heal up properly than end up hurt again. I’m sure you’ll be back up to speed in no time.[/quote]
Back day:
Lat Pulldowns 100x8 120x6 140x6 160x6 180x6 200x6 (PR Tie)
Pullups 5,4,3 blew my load on the Lat pulldowns. Pullups suffered.
Life Fitness machine rows: 150x6, 170x6, 190x6,210x5
face pulls: 4 sets
Knee rehab stretches
Not bad considering I usually sleep about 3-4 hours Sunday nights.
Will hit the biceps after physical therapy tonight. Gonna be a long Monday for me.
Bench Press 225x5 245x3 275x2 295x1 325x1
DB Bench: 75x6 115x6
HS ISO bench: 2PPSx6 3PPSx6 4PPSx6
Maxed out on bench today, so that ate up most of my time. 325 is the most I’ve done without a handoff and the last time I did it was last year. I think I’m going to break my PR of 335 very soon. 115 on DB were relatively easy too so I’m going for 120’s next time. Hopefully I’ll get a video. Going to hit tri’s tonight.
I changed my leg workout up after some advice from Levelheaded in the injuries forum. That dude is very knowledgeable and I wish my insurance would pay him instead of my current physical therapist. It seems like PT’s who workout and play sports are a 1 in a million. This seems odd to me.
Below is a front squat video. I don’t know where the black border came from. I’m getting stronger on this and an hoping to hit 275x3 by summer time.
I’m using fitday again during my current bulk and for shit’s and giggles posting what an average day of eating looks like for me. Could be of interest for those wondering what a 235 guy eats like to gain weight. Not super clean but not to “dirty” either. All food is in the order which it was eaten throughout the day. I usually shoot for 4000 calories, 350-400 grams of protein and the carbs and fat end up where they end up.
Arms:
DB Curls 30x8 40x6 50x6 65x5(shitty form)
DB Preacher: 35x6 40x6 50x6
rope cable curls: 4 (sets till my arms burned)
chinups: 5,4,3
1 arm cable rows: 3 sets of 10 for a back pump
on 4 hours sleep and the workout suffered. the 65lb curl set was a mess. The workout did get better as it went along, just wish I had more energy. Oh well.
1 arm DB press: 30x8 40x6 50x6 65x6 ( 1 rep PR)
DB lateral: 20x6 25x6 30x6
DB PJR: 75x6 85x6
rope tricep pushdown: 3x6
rear delt flyes: 5 sets of 6
medicine ball pushdown on pull assist machine: 3 sets
Saw the medicine ball thing in a video on this site. Kind of hurt my wrists but has great potential. I think I just have to find the right sized medicine ball and hand placement.
Leg day:
Front squats: 135x3 155x3 175x2 185x2 (both on video below)
HS unilateral leg press:
Left:90x8 135x8 180x8 235x8
Right: 90x8 115x8 135x8 160x8
Bulgarian Split Squat: nada. Didn’t have enough stability in the knees.
1 legged Lying leg curl: 30x8 40x8 50x8 60x8
Still trying to keep on my heels and from leaning forward on the front squats. I wish I could’ve tried barefoot but I don’t think the gym will allow it. I’m still getting stronger, but I feel my legs can handle alot more than this weight even with the injured leg. I think once I get the form and stability taken care of, the weight is really going to shoot up.
Legs are burning right now. Devoured a chicken parm sub after the workout. Fuckin awesome.
Had just enough time to do a quick bench session in the basement, so I couldn’t resist to test my 1rm max. Session went:
185x5 225x5 265x3 285x1 315x1(wanted 2) 330x1 315x0 got pinned in rack lol (also video’d for lulz)
My knocking the door of my old 335 max. Good thing about working out in the basement is you can let out retard grunts without people looking at you like a maniac.
Hoping to hit commercial gym tonight to finish up the chest work. If not, will do some tri’s back in the basement.
[quote]gregron wrote:
checking in on your log after seeing your posts in the Vert thread. Thats a solid bench.
Hope the knees and back dont hold you back from getting your dunk on I’ll be checking in. Good work man[/quote]
Thanks man. Even if it means me dropping 70 lbs and becoming a ripped 170lb’er, I’ll do what it takes lol. I joke, I joke. Strength/Physique goal #1 . Dunking goal #2. We’ll see how it goes though. My right leg literally forgot how to jump. It’s odd.
I’ll be checking in. Good work man