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Quiet Storm; The Rebirth of KB - My recovery journal
- Thread starter KillahBee
- Start date
KillahBee
New member
Wed, 8/19:
Hypers:
10x12x3
Pull ups:
x12x4
BO DB rows:
35sx10
35sx8
40sx6
40sx4
Change last one to 45s
1-arm latt plldwn:
55sx10
65sx8
65sx6
70sx4
1-arm rows:
50sx10
50sx8
50sx6
55sx4
T-bar:
45x10
50x8
50x6
60x4
Change 3rd set to 60
DB prechers:
25sx10
x8
x6
x4
BB curls:
45x10
50x8
50x6
55x4
Change 3rd set to 55
Hi cable curl:
40sx10
40sx8
50sx6
50sx4
Change 2nd set to 50s
Finished with some light db hammer curls.
Really good workout today. Good energy, good focus.
Hypers:
10x12x3
Pull ups:
x12x4
BO DB rows:
35sx10
35sx8
40sx6
40sx4
Change last one to 45s
1-arm latt plldwn:
55sx10
65sx8
65sx6
70sx4
1-arm rows:
50sx10
50sx8
50sx6
55sx4
T-bar:
45x10
50x8
50x6
60x4
Change 3rd set to 60
DB prechers:
25sx10
x8
x6
x4
BB curls:
45x10
50x8
50x6
55x4
Change 3rd set to 55
Hi cable curl:
40sx10
40sx8
50sx6
50sx4
Change 2nd set to 50s
Finished with some light db hammer curls.
Really good workout today. Good energy, good focus.
KillahBee
New member
Fri, 9/21:
Movement prep and RC wu
Std db pr:
20sx10 (wu)
30sx10
30sx8
35sx6
35sx4
Change 2nd set to 35s
Upright row:
45x10
55x8
60x6
65x4
Change 2nd set to 60
BO side db lats:
25sx12x2
x10x2
Shrugs:
115sx10
135sx8
135sx6
145sx4
Change 1st set to 135s and 3rd set to 145s
Light DB side lats:
10x12x3
+ Front plate raises:
35x10x3
hack sq:
90x10 (wu)
110x10
110x8
130x6
130x4
leg raise:
70x12
80x12x3
Change 1st set to 80
Lying ham curl:
65x12x4
Std ham curl:
150x10
165x8
x6
180x4
Change 3rd set to 180
Calf sled:
140x15
190x12
240x10
260x8
Change 1st set to 200 and 2nd set to 240
Standing calf raise:
225x20x4
Good day, felt good.
Movement prep and RC wu
Std db pr:
20sx10 (wu)
30sx10
30sx8
35sx6
35sx4
Change 2nd set to 35s
Upright row:
45x10
55x8
60x6
65x4
Change 2nd set to 60
BO side db lats:
25sx12x2
x10x2
Shrugs:
115sx10
135sx8
135sx6
145sx4
Change 1st set to 135s and 3rd set to 145s
Light DB side lats:
10x12x3
+ Front plate raises:
35x10x3
hack sq:
90x10 (wu)
110x10
110x8
130x6
130x4
leg raise:
70x12
80x12x3
Change 1st set to 80
Lying ham curl:
65x12x4
Std ham curl:
150x10
165x8
x6
180x4
Change 3rd set to 180
Calf sled:
140x15
190x12
240x10
260x8
Change 1st set to 200 and 2nd set to 240
Standing calf raise:
225x20x4
Good day, felt good.
KillahBee
New member
Well, it's the day I have been waiting for. The one year anniversary of my back surgery (microdiscectomy, L4/L5). One year ago today, I had not trained for about a year, couldn't sit/stand/walk/sleep comfortably, had severe nerve issues down the back of both my legs, and was generally miserable.
Today, about 99% of those nerve issues are obsolete and I have no issues with the aforementioned activities. Back is getting stronger and stronger. I have a completely renewed love for training again and look forward to hitting the gym every single day. (I'm also living on the other side of the country and training in the greatest gym I have ever seen.)
One Year Progress Report
Overall, I am very pleased with where I am. Maybe I should have gotten to this point faster, maybe not. Who cares. I completed the first phase of my plan, which was full recovery and initial reintroduction back to light training. Now I am in the second phase, which consists of increasing weights used, adding to the amount/variety of movements I perform and eventually lifting heavy again.
Where I am w/ training:
- I feel like I am now beginning to get heavier with my weights. Slowly, but surely.
- I've been performing a wide range of movements and handling most of them well
- I am getting stronger and stronger each week
- The back has stood up to every test I have put it to
What I have done well
- Consistency. Since I moved out to Cali, I have done a great job of getting to the gym every day. I also started training mid-day (2pm), which I have grown to love
- Intensity. For the most part, I have been very focused in my training. Always pushing to get those last 2 reps in when before, I may have given up a bit
- Routine. I think I put together a pretty good routine and followed it well. I've tried things I have been reluctant to try in the past (i.e. dips, pull-ups) and have been changing things up (just moved to a lower reps / heavier weight scheme) to keep it fresh
What I need to improve upon
- DIET! Simple as that. Somewhere along the lines I slipped into some very bad habits (probably during my year of inactivity). My diet is great 85% of the time, but I tend to go on shit food binges. My mindset during these times seems to be "well, I fucked up by eating that slice of pizza, so may as well eat 20 more and 5 zeppoles and start anew tomorrow". REALLY need to stay focused here and exert some self fucking control. If my diet is on point, then nothing can stop me
- Increasing Weights. It's that fine line we have to learn to walk ("we" meaning "people who have been seriously injured at some point). I don't want to push myself too hard and risk injury again, but I also don't want to baby myself. For example, I just switched over to a 10-8-6-4 rep scheme from a 12-12-12-12 (somewhat) rep scheme and have already seen that I should have been working with heavier weights already. Just need to have my eye on striking that balance at all times.
- Rotator Cuff. Seriously, I need to do something about this. I partially tore my right RC years ago (it was misdiagnosed for way too long). There is not a DAY that I train where it doesn't bother me and hold me back from lifting heavier. I stretch it and strengthen it and all that stuff daily. Still, it's an issue. I've been somewhat ignoring it b/c I fear a doc will tell me to have surgery on it. There is no fucking way I'm having surgery again when I'm on a roll w/ my training. Still, it's not gonna go away on it's own, dumbass. I've seen an ART guy before, which was amazing. Maybe try that again. There is going to be a point soon where I hit a wall w/ my chest and shldr exercises where I can't go any heavier cause of the shldr.
- Including "Scary" Movements. (lol, I just said "scary". what a douchefag.) These include Squats, Deadlifts, GMs, Standing Shldr Presses. I started doing some very light Zercher squats a month or so ago (like 65/75 lbs), but the back started tweaking a little bit so I stopped. It was smart, I can't push the envelope too much here, but I still need to work to get these movements back into my life. Need to consistently do body weight bench squats and regular squats. I may work in some DB deadlifts as well.
My Future Plan
- As I noted, I just moved to a 10-8-6-4 rep scheme to start lifting heavier. Keep with it and just pay attention to what the ol' body is tellin ya.
- Work to start including some first-step phases of squats and DLs into my training routine. Body weight bench/reg squats and DB DLs are a good starting point
- Get the godddamn RC checked out and stop whining
- Start showing some self control with your eating routine. NOTHING I do in the gym will manifest until I start treating my body with respect.
The back surgery was the best move I could have made for myself and it paid off big time (again, props to Hospital for Special Surgery in NYC and Dr. Farmer and his staff). I've been slowly moving towards where I want to be physically and mentally in my training. Now it's time to take it to the next level and start seeing some payoffs in the mirror.
Thanks for the support, peeps. You know who you are.
Today, about 99% of those nerve issues are obsolete and I have no issues with the aforementioned activities. Back is getting stronger and stronger. I have a completely renewed love for training again and look forward to hitting the gym every single day. (I'm also living on the other side of the country and training in the greatest gym I have ever seen.)
One Year Progress Report
Overall, I am very pleased with where I am. Maybe I should have gotten to this point faster, maybe not. Who cares. I completed the first phase of my plan, which was full recovery and initial reintroduction back to light training. Now I am in the second phase, which consists of increasing weights used, adding to the amount/variety of movements I perform and eventually lifting heavy again.
Where I am w/ training:
- I feel like I am now beginning to get heavier with my weights. Slowly, but surely.
- I've been performing a wide range of movements and handling most of them well
- I am getting stronger and stronger each week
- The back has stood up to every test I have put it to
What I have done well
- Consistency. Since I moved out to Cali, I have done a great job of getting to the gym every day. I also started training mid-day (2pm), which I have grown to love
- Intensity. For the most part, I have been very focused in my training. Always pushing to get those last 2 reps in when before, I may have given up a bit
- Routine. I think I put together a pretty good routine and followed it well. I've tried things I have been reluctant to try in the past (i.e. dips, pull-ups) and have been changing things up (just moved to a lower reps / heavier weight scheme) to keep it fresh
What I need to improve upon
- DIET! Simple as that. Somewhere along the lines I slipped into some very bad habits (probably during my year of inactivity). My diet is great 85% of the time, but I tend to go on shit food binges. My mindset during these times seems to be "well, I fucked up by eating that slice of pizza, so may as well eat 20 more and 5 zeppoles and start anew tomorrow". REALLY need to stay focused here and exert some self fucking control. If my diet is on point, then nothing can stop me
- Increasing Weights. It's that fine line we have to learn to walk ("we" meaning "people who have been seriously injured at some point). I don't want to push myself too hard and risk injury again, but I also don't want to baby myself. For example, I just switched over to a 10-8-6-4 rep scheme from a 12-12-12-12 (somewhat) rep scheme and have already seen that I should have been working with heavier weights already. Just need to have my eye on striking that balance at all times.
- Rotator Cuff. Seriously, I need to do something about this. I partially tore my right RC years ago (it was misdiagnosed for way too long). There is not a DAY that I train where it doesn't bother me and hold me back from lifting heavier. I stretch it and strengthen it and all that stuff daily. Still, it's an issue. I've been somewhat ignoring it b/c I fear a doc will tell me to have surgery on it. There is no fucking way I'm having surgery again when I'm on a roll w/ my training. Still, it's not gonna go away on it's own, dumbass. I've seen an ART guy before, which was amazing. Maybe try that again. There is going to be a point soon where I hit a wall w/ my chest and shldr exercises where I can't go any heavier cause of the shldr.
- Including "Scary" Movements. (lol, I just said "scary". what a douchefag.) These include Squats, Deadlifts, GMs, Standing Shldr Presses. I started doing some very light Zercher squats a month or so ago (like 65/75 lbs), but the back started tweaking a little bit so I stopped. It was smart, I can't push the envelope too much here, but I still need to work to get these movements back into my life. Need to consistently do body weight bench squats and regular squats. I may work in some DB deadlifts as well.
My Future Plan
- As I noted, I just moved to a 10-8-6-4 rep scheme to start lifting heavier. Keep with it and just pay attention to what the ol' body is tellin ya.
- Work to start including some first-step phases of squats and DLs into my training routine. Body weight bench/reg squats and DB DLs are a good starting point
- Get the godddamn RC checked out and stop whining
- Start showing some self control with your eating routine. NOTHING I do in the gym will manifest until I start treating my body with respect.
The back surgery was the best move I could have made for myself and it paid off big time (again, props to Hospital for Special Surgery in NYC and Dr. Farmer and his staff). I've been slowly moving towards where I want to be physically and mentally in my training. Now it's time to take it to the next level and start seeing some payoffs in the mirror.
Thanks for the support, peeps. You know who you are.
KillahBee
New member
Wed, 9/26:
Move prep, RC warmup
Hyeprs:
10x12x3
Rev hypers:
Stop doing these, they did not do well w/ the back
Pull ups:
x12
x12
x12
x15
BO db rows:
35sx10
35sx8
40sx6
45sx4
Change second set to 40s
1-arm lat pulldown:
55sx10
65sx8
x6
70sx4
Change 3rd set to 70s
1-arm rows:
50sx10
x8
55sx6
55sx4
T-bar rows:
45x10
55x8
60x6
x4
DB preacher curls:
25sx10
x8
x6
x6
20sx10
BB curls:
45x10
50x8
55x6
55x4
Change 2nd set to 55. Change 4th set to 60?
Hi cable curl:
40sx12
50x10x3
Change 1st set to 50s
Good day. I like this lifting heavier stuff. Feeling strong. I leave for Vegas tomorrow thru Mon - bachelor party. So, suffice to say, I'll eat like shit and drink all day. Ah well, I'll have fun. Gonna try to sneak in shldr/leg day tom morning b4 I leave
Move prep, RC warmup
Hyeprs:
10x12x3
Rev hypers:
Stop doing these, they did not do well w/ the back
Pull ups:
x12
x12
x12
x15
BO db rows:
35sx10
35sx8
40sx6
45sx4
Change second set to 40s
1-arm lat pulldown:
55sx10
65sx8
x6
70sx4
Change 3rd set to 70s
1-arm rows:
50sx10
x8
55sx6
55sx4
T-bar rows:
45x10
55x8
60x6
x4
DB preacher curls:
25sx10
x8
x6
x6
20sx10
BB curls:
45x10
50x8
55x6
55x4
Change 2nd set to 55. Change 4th set to 60?
Hi cable curl:
40sx12
50x10x3
Change 1st set to 50s
Good day. I like this lifting heavier stuff. Feeling strong. I leave for Vegas tomorrow thru Mon - bachelor party. So, suffice to say, I'll eat like shit and drink all day. Ah well, I'll have fun. Gonna try to sneak in shldr/leg day tom morning b4 I leave
KillahBee
New member
Th, 9/27:
Fri's w/o
Move prep, RC warmup
Std db pr:
20sx10 (wu)
30sx10
30sx8
35sx6
35sx4
SET 2 TO 35s
Upright rows:
45x10
55x8
60x6
65x4
SET 1 TO 55, SET 2 TO 60
Shrugs:
135sx10
x8
145sx6
x4
Rear flyes:
40x12
50x12x3
1ST SET TO 50
DB side lats:
10sx12x3
+Front plate raise:
35x12x3
No legs, no time. Off to Vegas, BITCHES!!!
Fri's w/o
Move prep, RC warmup
Std db pr:
20sx10 (wu)
30sx10
30sx8
35sx6
35sx4
SET 2 TO 35s
Upright rows:
45x10
55x8
60x6
65x4
SET 1 TO 55, SET 2 TO 60
Shrugs:
135sx10
x8
145sx6
x4
Rear flyes:
40x12
50x12x3
1ST SET TO 50
DB side lats:
10sx12x3
+Front plate raise:
35x12x3
No legs, no time. Off to Vegas, BITCHES!!!
