ZN's Comeback Log

Training Logs
1

i got hit by a cab 2 weeks ago

2 month break from lifting

Torn MCL will keep me from squatting and DL for about 6 more weeks, but still making it into the gym.

Day 1

5 mins warm up
arm circles and external rotations with 5lbs DB

flat BB bench
95lbs 3 x 15
115lbs 2 x 15
65lbs 3 x 15 *explosive reps

shoulder press with DB
35lbs 3 x 12

seated row
70lbs 2 x 15
150lbs 1 x 8
100lbs 2 x 12

ab work
crunches and leg raises

Note
high reps to reintroduce body to basic movements

my thoughts
man, my new gym at rutgers has olympic platforms… and i cant even use it :\

2

went pretty heavy today, felt good

pulldowns
50lbs 3 x 15
100lbs 2 x 8

single arm bent over rows
75lbs 4 x 8

seated rows
60lbs 2 x 15
100lbs 2 x 12
150lbs 3 x 8
100lbs 3 x 15
note* accentuated scapular retraction, paused at end of lift

push pulls
25lbs 3 x 8

abs

3

hey man, I’m guessing you’re talking about the power gym at Rutgers.

4

n im guessing youre talkin about rutgers new brunswick. im at newark :\

flatbench db press

30lbs 25 reps
40lbs 15 reps
50lbs 8 reps
70lbs 3 x 8

reverse curls

90lbs 3 x 15

nautilus shoulder press
90lbs 2 x 15

abs

thoughts
i hate this shit. being injured is literally bringing me down, physically and mentally.

like i mentioned before, there are 4 sweeeet power racks over olympic platforms that i can not use for another month or so because of my knee. :\

the only other restricting injury ive had in the past is a sprained wrist… and i got that from cross facing a kid so hard that it hurt me. the trainer taped that shit up n i was good to go, but this shit… is depressing.
sigh.

my energy is rock bottom. and i dont know, i feel like this accident has changed me…
my game (with girls) have been shaky and i cant sleep well cuz of the throbbing.

im gonna propose a goal for myself right now.
500lbs deadlift as soon as this mcl heals.

5

no workout today, stuck at the library studying for two big exams this week

on a lighter note, feeling a bit better.

took an Alpha Male and i feel fuckin great. its probably not meant to have drastic effects, but i feel more like a tman already. maybe its in my head? dun care though.

is this a midlife crisis?!??! im only 23 damnit

6

TODAY

db bench
25lbs 15 reps
40lbs 12 reps
60lbs 3 x 12

back extensions
8 x 8

pec deck
110lbs 3 x 12

bench press
95lbs 15 reps
115lbs 3 x 12

cable curls
90lbs 6 x 6

abs

Monday

pull ups hammer grip (warmup)
12 reps
5 x 5

seated rows
100lbs 4 x 8

lat pulldowns
85lbs 5 x 15

back extensions
3 x 12

about 12 sets of triceps

abs

dying to deadlift…

7

leg is finally getting better…

no more limp!!!

rather easy day today because of the soreness

external rotation
7lbs 24 reps

bench press
45lbs 25 reps

pulldowns 75lbs into pushups
8 x 8 (no rest)

rows to crossovers
8 x 8 (no rest)

lateral raises (machine)
50lbs 4 x 8

back extensions
3 x 8 - 12

bunch of curls on cable and ezbar

still… dying to deadlift

8

was sick all weekend… in ac.

so i was getting drunk while sick.

strangely enough, i think it sped up my recovery…

warmup

arm circles with 5lbs
bench press
45lbs 25 reps
pulldowns
65lbs 15 reps

bench press
135lbs 6 reps
pull ups
6 reps

X6 no rest in between

back extensions 8 - 12 reps
crunches on swiss ball 12 reps

X4

seated rows (100lbs) into pushups
3 x 15

seated rows (120lbs)
15 reps
3 x 6 EXPLosive

rant
a couple big dudes at the gym… not a single one is strong.

note
knee is def feeling much better. its been just over a month now and i can now bend it slightly pass 90 degrees.

Oh and high rep, low rest training = fun

im wondering how soon i can reintroduce my knee into squats or deads…

9

fairly light tonight

back extensions
5 x 8

pulldowns
160lbs 3 x 6
110lbs 2 x 12

seated overheads
35lbs 2 x 12

DEADS
95lbs 3 x 12

leg extensions
10lbs (only left leg) many reps

seated rows
170lbs 5 x 5

arms
curls and extensions

werd i threw in some deadlifts… actually some hang cleans also. i can feel that the joint is very tender and stiff from lack of use, but at the same time its a relief because i can actually use my knee and not feel like a total cripple.

10

5 mins warm up

bench pulldown back extension external rotation
trunk twists

bench
45lbs 15 reps
135lbs 3 reps
185lbs 3 reps
205lbs 3 reps
225lbs 3 reps
225lbs 5 x 1 (cluster sets)

lat pulldown
206lbs 3 x 5
226lbs 2 x 5
136lbs 3 x 8

DEADS
95lbs 3 x 6
145lbs 1 x 3
185lbs 1 x 3
275lbs 1 x 3
350lbs 5 x 1

various arms and abs

note
i am a fool… my ego will be the death of me. i went from not deadlifting to pulling 350lbs for 5 sets. my knee started to kick halfway on the walk back to my dorm.

its not a harsh pain, but its very reminiscent of the throbbing i felt the first month of the injury. hopefully its just a lil soreness from using it after such a long time. im gonna ice it and hope for the best.

but it felt damn good to finally pull some weight.

11

[quote]ZeusNathan wrote:
on a lighter note, feeling a bit better.

took a midol and i feel fuckin great. its probably not meant to have drastic effects, but i feel more like a tman already. maybe its in my head? dun care though.[/quote]

Fixed.