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Quiet Storm; The Rebirth of KB - My recovery journal
- Thread starter KillahBee
- Start date
KillahBee
New member
Sun, 3/18:
Std DB curl:
20sx12x3
20sx10
Curl machne:
60x12
60x10x3
Cable curl (not sure what it's called, but with cables on each side, above the head):
20sx12
20sx10x3
DB hammer crl:
20sx8x3
+ Forearm BB curl:
40x25x2
40x20
PB hypers:
10x20x4
Cable row:
60x12x4
Lat plldwns:
70x12x4
Upright rows:
40x12x4
Weighed 187!!!!!!!!!!!!!!
Std DB curl:
20sx12x3
20sx10
Curl machne:
60x12
60x10x3
Cable curl (not sure what it's called, but with cables on each side, above the head):
20sx12
20sx10x3
DB hammer crl:
20sx8x3
+ Forearm BB curl:
40x25x2
40x20
PB hypers:
10x20x4
Cable row:
60x12x4
Lat plldwns:
70x12x4
Upright rows:
40x12x4
Weighed 187!!!!!!!!!!!!!!
KillahBee
New member
Six Month Progress Report
I started this log about 6 months ago and had the surgery close to that (Sept 22, 06). When I started the log I had not trained seriously in well over a year, diet was shit, body was shit, strength was shit, mental state was shit. Felt great about the surgery decision I made though. I made this post on 9/13/06 about my short and long term goals:
Short term = simple....recover. Recover intelligently. I'll need to be very patient, as HT noted. But this is not my first injury and patience is something I can deal with. Bit by bit I will ease back into using back 100% functionally again. Then I will start PT with a therapist I was working with before whom I have an outstanding relationship with and formulate a plan of attack (with an obvious focus on flexibility and core strength). From that point forward it's just rehab / strengthening time. Need to dedicate myself 100% to this and really want to get back into the swing of a good nutritional program with consistency.
Long term = get back to full strength and then start training 100% again. Once I am back where I need to be "normal" again (will take some time for this), I want to work on building mass and overall strength.
For those that have been following along, you know these things:
- surgery went PERFECT
- spent a lot of time with my PT and progress was great. had one small issue with my SI joint, but that subsided pretty easily
- a couple months ago stopped seeing my PT cause we pretty much did all we could, the rest was all on me
Current State of KB:
- I have completed what I call Phase I of my recovery process. Recovered well from surgery, got back to a good place physically and reintroduced my body and mind to exercising, activity and the gym. Moved on to Phase II a little bit ago...
- Phase II consists of pushing myself more, carefully though. Heavier weight, lower reps, more time in the gym, more movements, less machine work, etc.
- Have also been doing pretty good with the diet
- I am now working with a 6-day training routine (4 days of weight training)
- So far it has been GREAT. I have had nearly no issues with the back and VERY minimal nerve issues (when I bend backwards a certain way I feel the nerve twinge a tiny bit). Although I started off very light, I have been adding weight to almost all my movements nearly weekly and feeling great with it. My mental state has jumped to a level where I actually get pumped to go to the gym and train again. I'm almost the mental monster I was a few years ago (once I start growling again I'll know I'm back
)
Next Steps / New Goals:
- Need to keep plugging away at Phase II. Consistency is the key to my success here
- REALLY need to stick to that diet. I've been doing well, but still have those random screw-ups that end up lasting 3 days (especially cause of work and travel). This is a HUGE factor in my success or failure
- I am digging my current split/routine and still making tweaks to it
- I feel like I am now in a place where I can move past the part where I am constantly monitoring how my back reacts to everything I do and constantly living in the "recovery" state of mind and move on to creating improvements and changes in my physique and strength. NOTE: This does not mean I am not going to note how my back reacts to things, lol.
- Next level of Phase II involves me really pushing to make some physique changes. I am going to start taking pics (probably won't post em for a little bit tho, lol. KB being humble, doesn't happen often!) to track my progress. Will also pay attention to my weight changes/fluctuations more.
- Will keep hitting this log daily. I love this thing, it helps so much to a) track progress and b) get much needed support from people who understand.
Random thoughts:
- I need to start noting on here when I want to increase the weight or reps/sets with a particular exercise (I note it on my spreadsheet I use at the gym) NERD!
- I am going to stay with the current routine, but change the order to:
M - Shoulders
T - Back/bi
We - Core/Stretching
Th - Ch/tri
Fri - Legs
Sa - Endurance Training/Stretching
Su - Off
- I need to sleep more. Simple as that. Need the recovery time
- I need to eat before I go to sleep. I got used to not really eating much after 7pm. Dumbass
- For now, I'm going to work on just gaining overall strength and some mass I think Phase III will include specific body parts I need to work on more (biceps, chest, shldrs)
- I weighed 187 today!!!!!!!! WTF! Look, with Vegas last weekend and March Madness this week, I didn't exactly eat healthy, but damn. I think I need to find a new scale. I've never seen my weight jump while I am dieting - maybe the lifting heavy is really doing something.
- I routinely take creatine with my PWO shake. I had a tub so wanted to finish it. Figured it couldn't hurt. Not sure if I can accurately comment on its effects. Assuming it is partially responsible for the weight increase.
That's about it, kiddies. I feel fucking good. I'm in a great place.
My REAL goal - I want to take my fucking shirt off in August and hear a collective gasp fall across the crowd.
I started this log about 6 months ago and had the surgery close to that (Sept 22, 06). When I started the log I had not trained seriously in well over a year, diet was shit, body was shit, strength was shit, mental state was shit. Felt great about the surgery decision I made though. I made this post on 9/13/06 about my short and long term goals:
Short term = simple....recover. Recover intelligently. I'll need to be very patient, as HT noted. But this is not my first injury and patience is something I can deal with. Bit by bit I will ease back into using back 100% functionally again. Then I will start PT with a therapist I was working with before whom I have an outstanding relationship with and formulate a plan of attack (with an obvious focus on flexibility and core strength). From that point forward it's just rehab / strengthening time. Need to dedicate myself 100% to this and really want to get back into the swing of a good nutritional program with consistency.
Long term = get back to full strength and then start training 100% again. Once I am back where I need to be "normal" again (will take some time for this), I want to work on building mass and overall strength.
For those that have been following along, you know these things:
- surgery went PERFECT
- spent a lot of time with my PT and progress was great. had one small issue with my SI joint, but that subsided pretty easily
- a couple months ago stopped seeing my PT cause we pretty much did all we could, the rest was all on me
Current State of KB:
- I have completed what I call Phase I of my recovery process. Recovered well from surgery, got back to a good place physically and reintroduced my body and mind to exercising, activity and the gym. Moved on to Phase II a little bit ago...
- Phase II consists of pushing myself more, carefully though. Heavier weight, lower reps, more time in the gym, more movements, less machine work, etc.
- Have also been doing pretty good with the diet
- I am now working with a 6-day training routine (4 days of weight training)
- So far it has been GREAT. I have had nearly no issues with the back and VERY minimal nerve issues (when I bend backwards a certain way I feel the nerve twinge a tiny bit). Although I started off very light, I have been adding weight to almost all my movements nearly weekly and feeling great with it. My mental state has jumped to a level where I actually get pumped to go to the gym and train again. I'm almost the mental monster I was a few years ago (once I start growling again I'll know I'm back
)Next Steps / New Goals:
- Need to keep plugging away at Phase II. Consistency is the key to my success here
- REALLY need to stick to that diet. I've been doing well, but still have those random screw-ups that end up lasting 3 days (especially cause of work and travel). This is a HUGE factor in my success or failure
- I am digging my current split/routine and still making tweaks to it
- I feel like I am now in a place where I can move past the part where I am constantly monitoring how my back reacts to everything I do and constantly living in the "recovery" state of mind and move on to creating improvements and changes in my physique and strength. NOTE: This does not mean I am not going to note how my back reacts to things, lol.
- Next level of Phase II involves me really pushing to make some physique changes. I am going to start taking pics (probably won't post em for a little bit tho, lol. KB being humble, doesn't happen often!) to track my progress. Will also pay attention to my weight changes/fluctuations more.
- Will keep hitting this log daily. I love this thing, it helps so much to a) track progress and b) get much needed support from people who understand.
Random thoughts:
- I need to start noting on here when I want to increase the weight or reps/sets with a particular exercise (I note it on my spreadsheet I use at the gym) NERD!
- I am going to stay with the current routine, but change the order to:
M - Shoulders
T - Back/bi
We - Core/Stretching
Th - Ch/tri
Fri - Legs
Sa - Endurance Training/Stretching
Su - Off
- I need to sleep more. Simple as that. Need the recovery time
- I need to eat before I go to sleep. I got used to not really eating much after 7pm. Dumbass
- For now, I'm going to work on just gaining overall strength and some mass I think Phase III will include specific body parts I need to work on more (biceps, chest, shldrs)
- I weighed 187 today!!!!!!!! WTF! Look, with Vegas last weekend and March Madness this week, I didn't exactly eat healthy, but damn. I think I need to find a new scale. I've never seen my weight jump while I am dieting - maybe the lifting heavy is really doing something.
- I routinely take creatine with my PWO shake. I had a tub so wanted to finish it. Figured it couldn't hurt. Not sure if I can accurately comment on its effects. Assuming it is partially responsible for the weight increase.
That's about it, kiddies. I feel fucking good.
I'm in a great place. My REAL goal - I want to take my fucking shirt off in August and hear a collective gasp fall across the crowd.
