14 week show prep

[Gain Train]

AM Leg Workout #1 3/26/18
Warm Up

1. Adductor (30 sec rest)
   • 3 sets x 20 (110)
2. Abductor (30 sec rest)
   • 3 sets x 20 (120)
3. Gluteator (30 sec rest)
   • 2 sets x 20 (150)
4. Standing Leg Curl (30 sec rest)
   • 1 set x 15 (100)
   • 2 set x 10 (140)

Workout

1. Reverse Hack Squat (pyramid w/ sets of 15) (120 sec rest)
   • 1 set x 15 (540)
   • 1 set x 12 (630)
2. Hack Squat Good Morning (pyramid up w/ sets of 15) (60 sec rest)
   • 2 sets x 15 (360)
3. Seated Leg Curls (Partials 7 Bottom, 7 Full, 7 Top) (45 sec rest)
   • 3 sets x 21 (110)
4. Lying Leg Curl (30 sec rest)
   • 4 sets x 10 (105lbs)
5. Leg Extensions (45 sec rest)
   • 3 sets x 15 (180,200,200)
6. Leg Press (feet low and wide) (60 sec rest)
   • 2 sets x 15 (450)
   • 2 sets x 12 (540)
7. Sissy Hack Squat (30 sec rest)
   • 4 sets x 12 (90)

 

[Gain Train]

Will be calling this prep off, just sustained a massive Pectoral tear literally a half hour ago and was just discharged. I will start a new log on recovering from an injury while preventing fat gain. Cheers fellas. Shit happens but that's life, let's learn something from this.

 

[FourOneDeuxFitt]

Ahhh damn man. Really enjoyed following this log. Talk about unfortunate. Curious as to what exactly your we’re doing when this occurred. Best of luck with recovery !! Look forward to hearing from you soon.

 

[Oldschool]

That sucks. Heal up and hit it again.

 

[Gain Train]

Ahhh damn man. Really enjoyed following this log. Talk about unfortunate. Curious as to what exactly your we’re doing when this occurred. Best of luck with recovery !! Look forward to hearing from you soon.

I was in the middle of my bench press portion of my chest workout, I always prefer to kick off with a compound movement after performing my warm Up ancillaries. After hitting some light sets and getting warm I hit a PR with 295 for a smooth 11 reps. I Felt no tightness or indicator that I should slow down. I Made the next weight jump to 315 to shoot for another rep PR of about 8-10. On 7th rep of the concentric portion of the lift, I had just powered through my sticking point and all of a sudden I heard a nasty loud Velcro type shearing noise. Im not easily bothered but that noise alone made me want to puke. My chest immediately swelled up to about a DD cup within minutes. I Rushed to the ER to ensure it wasn't a tendon rupture, it was a confirmed muscle belly tear. Recovery prediction is about 4-6 weeks before I can do a push up again.

 

[Gain Train]

Current plan will be to drop down to a cruise dose of test about 100-150mg per week. I have decided it is not worth attempting to PCT and give my body more shit to work with. I'm going to purchase BPC157 and TB500 to help cut down healing time along with Bromelain for inflammation. I will keep the diet clean and stay active with cardio, I am cleared for lower body training and anything that doesn't make the injury hurt more. So I will work on getting these Calves up to my goal of 19 inches haha. I will also have arm days as soon as I can as they are a weakness and this will allow me to focus on them. All in all, a good experience to have and glad it occurred at such a young age for me so I can learn and still come back. I will find my best photos from prep and post them up for you guys some time soon. Cheers fellas.

 

[FourOneDeuxFitt]

I was in the middle of my bench press portion of my chest workout, I always prefer to kick off with a compound movement after performing my warm Up ancillaries. After hitting some light sets and getting warm I hit a PR with 295 for a smooth 11 reps. I Felt no tightness or indicator that I should slow down. I Made the next weight jump to 315 to shoot for another rep PR of about 8-10. On 7th rep of the concentric portion of the lift, I had just powered through my sticking point and all of a sudden I heard a nasty loud Velcro type shearing noise. Im not easily bothered but that noise alone made me want to puke. My chest immediately swelled up to about a DD cup within minutes. I Rushed to the ER to ensure it wasn't a tendon rupture, it was a confirmed muscle belly tear. Recovery prediction is about 4-6 weeks before I can do a push up again.

Ahhhh fuck man. That’s awful. I remember about 6 years ago I was doing flat Dumbbell presses. About 3 sets deep I had them on my knees. Kicked back and put my elbows out a bit to push up the first rep and as soon as that tension hit I literally just dropped the left Dumbbell. Again no indication to slow down or nothing. Was fucked for a good 6 weeks until I could press again. Luckily it was minor but I can remember that snap and just the feeling. Instantly lost every bit of strength I had.

 

[Gain Train]

Ahhhh fuck man. That’s awful. I remember about 6 years ago I was doing flat Dumbbell presses. About 3 sets deep I had them on my knees. Kicked back and put my elbows out a bit to push up the first rep and as soon as that tension hit I literally just dropped the left Dumbbell. Again no indication to slow down or nothing. Was fucked for a good 6 weeks until I could press again. Luckily it was minor but I can remember that snap and just the feeling. Instantly lost every bit of strength I had.

Yeah I was told 6 weeks as well, goal was to hit 315 for 10 before the contest, looks like I'll be back at square one lol.

 

[FourOneDeuxFitt]

Yeah I was told 6 weeks as well, goal was to hit 315 for 10 before the contest, looks like I'll be back at square one lol.

Dude it’s mentally more taxing than anything I believe. From what your telling me your experiencing with your injury compared to mine I believe was a lot less than what you have to deal with. I just eased back into it with machines for weeks. But once it came back it bounced back quick. To this day with heavy pressing I can feel the weak spot on my left side through the movement. Still makes me a bit uneasy. Hopefully you have the same recovery experience man and are back in no time.

 

[Gain Train]

Dude it’s mentally more taxing than anything I believe. From what your telling me your experiencing with your injury compared to mine I believe was a lot less than what you have to deal with. I just eased back into it with machines for weeks. But once it came back it bounced back quick. To this day with heavy pressing I can feel the weak spot on my left side through the movement. Still makes me a bit uneasy. Hopefully you have the same recovery experience man and are back in no time.

I've strained my pectorals a ton, and torn my hip flexors from the bone that's the extent of muscular injuries. Most of my injury experiences were from contact sports. So this is new, but with all the reasources I have I think I'll back a solid comeback with enough time. I'll ensure to get lots of massages to prevent scar tissue build up. Otherwise age is on my side luckily.

 

[Oldschool]

Yeah I was told 6 weeks as well, goal was to hit 315 for 10 before the contest, looks like I'll be back at square one lol.

Are you a power lifter or a bodybuilder? Reason i ask is because of your fixation on pounds lifted. Definitely not trying to put you down but in ten years or so when you are all beat the fuck up you wont give a shit what you benched back when. Stay healthy my man. Speaking from experience.

 

[Gain Train]

Photos were from fourteen weeks out, me in neon underwear was 7 weeks out, my leanest photos beginning to show the Christmas tree was 6 weeks out. This week I wish I too photo cause it was nuts, so trust me when I say, that the Winstrol started to make my physique look crisssssppppp like stuff was starting to come together. Christmas tree was more crisp, traps developed veins and traps and triceps started to get striations. Good to know 14 weeks was all that I would've needed. Next prep we will come back bigger, stronger and smarter. For now, live to fight another day.

 

[Gain Train]

Are you a power lifter or a bodybuilder? Reason i ask is because of your fixation on pounds lifted. Definitely not trying to put you down but in ten years or so when you are all beat the fuck up you wont give a shit what you benched back when. Stay healthy my man. Speaking from experience.

Power lifter who lost weight is what I'd say haha. I understand that the look is what matters in the end rather than weight lifted but gotta enjoy training somehow haha. I'm young, I'll grow up some day and stop caring about the weight on the bar, but for now it's still fun lol

 

[Oldschool]

Is it fun with your pec torn in half? Lol.
You body brother. Wish you a full recovery.

 

[Gain Train]

Is it fun with your pec torn in half? Lol.
You body brother. Wish you a full recovery.

I get it dude. Mistakes are made, some fuck up hormones, others can fuck up in training. It's a learning experience, I learned and I've now gained experience. I won't do it again is my point, but in the moment it was fun. Part of being young, we fuck things up