Summer cycle

[ROB581211]

On a brighter note. I crushed front squats tonight

135 x 10
185 x 10
225 x 10
275 x 5
315 x 2 PR
365 x 1 PR

I had more in me I just wanted to see what else I could do.

 

[Melly Mel from hell]

Sorry to hear it Rob. Any idea how long before you're back in action?

 

[ROB581211]

Sorry to hear it Rob. Any idea how long before you're back in action?

It is pretty minor but could turn bad real quick. I'll probably give it a good 2-4 weeks and test the waters along the way. I've just heard horror stories bad peck tears and it can be a game ender. So this one I'm gonna play safe. I can still crush legs and keep my bis and tris full so it's not like it's gonna keep me completely out of the gym like my back did. But I'm hoping month tops and can start back slow and light

 

[Seven]

Well looks like I'll be very limited to what I can do for a while. It appears I have a minor tear in my upper chest muscle fibers. It's my left side around the collar bone. Not sure exactly how long it'll take to heal but I'm sure it'll be a while. I've had some minor discomfort for a couple weeks then on Monday when I was benching I got a sharp pain racking the bar after my set. Talked to a couple guys that have a good background in lifting injuries and they said I either did it benching or deadlifting.

I went to the gym tonight for the first time since Monday to see what I could do with out aggravating it and looks legs are still G2G. I can do preacher curls. All my normal abs exercises were good. Tri push downs didn't seem to bother it too bad. Everything else sucked

I hate hearing that brother. You're young so it won't take long to heal...Don't rush it though. Little rest and you'll come back stronger than ever!!

 

[ROB581211]

I hate hearing that brother. You're young so it won't take long to heal...Don't rush it though. Little rest and you'll come back stronger than ever!!

I've had a couple of these little set backs. I'm not worried about it honestly. I just need to stretch more. I'm horrible about that. Plus I'll some extra free time maybe I can pick that strange cardio thing lol

 

[Melly Mel from hell]

It is pretty minor but could turn bad real quick. I'll probably give it a good 2-4 weeks and test the waters along the way. I've just heard horror stories bad peck tears and it can be a game ender. So this one I'm gonna play safe. I can still crush legs and keep my bis and tris full so it's not like it's gonna keep me completely out of the gym like my back did. But I'm hoping month tops and can start back slow and light

I'm not going to say anything that you don't already know but I'm going to say it anyway. Please please please don't be impatient and let your ego take over. Play it over-safe. The weight you move for your size is so impressive and inspiring and you will get it back so quick once you are fully recovered. Don't jump the gun. I believe that you can take low dose var to preserve lean tissue while you recover. Someone correct me if I'm wrong or expand if they can add to that.

 

[ROB581211]

I'm not going to say anything that you don't already know but I'm going to say it anyway. Please please please don't be impatient and let your ego take over. Play it over-safe. The weight you move for your size is so impressive and inspiring and you will get it back so quick once you are fully recovered. Don't jump the gun. I believe that you can take low dose var to preserve lean tissue while you recover. Someone correct me if I'm wrong or expand if they can add to that.

Trust me I learned that lesson the hard way with my back. The first set of MRIs I got the dr said give 2 months. I was back rowing 230 on cable rows in 2 weeks and blew it out again. I think I did that about 3x from the first time I hurt my back till it finally put me down for a while. I have all the time in the world. A month isn't anything. Well that's what I'm gonna tell myself everyday I wake up lol. But by all means don't hesitate to stop by every once in a while and remind me.

 

[ROB581211]

I'm not going to say anything that you don't already know but I'm going to say it anyway. Please please please don't be impatient and let your ego take over. Play it over-safe. The weight you move for your size is so impressive and inspiring and you will get it back so quick once you are fully recovered. Don't jump the gun. I believe that you can take low dose var to preserve lean tissue while you recover. Someone correct me if I'm wrong or expand if they can add to that.

Now that I think about I believe a small amount of Var left over. I have enough for 20mgs a day for 20 days

 

[Melly Mel from hell]

Now that I think about I believe a small amount of Var left over. I have enough to 20mgs a day for 20 days

Don't just take my word on it. Let's do some research. And yes, I got my eye on you. I'll be checking in with you and keeping you honest.

 

[ROB581211]

Don't just take my word on it. Let's do some research. And yes, I got my eye on you. I'll be checking in with you and keeping you honest.

I appreciate brother. Yea I'll look into the var a bit more. I think I remember hearing something similar but I'll check it out.

 

[Mr.B66]

I appreciate brother. Yea I'll look into the var a bit more. I think I remember hearing something similar but I'll check it out.

Bummer about your injury Rob, but as you know that is a part of this game, if you want to get big and strong you gotta push your body to the absolute limit and injury is always looming. So rest recover and come back stronger than ever. I know you will!!

 

[ROB581211]

Well making the best of what I can still do and I was very pleased with how the day went. Everything was super sets. I was able to incorporate a lot more than I originally thought by staying light on weight and using machine to isolate muscles. This whole workout was only about 1 hour 30 mins

Leg raises/back extensions
Set 1 20 raises / 20 extensions @ 130
Set 2 20 raises / 15 extensions @150
Set 3 20 raises / 12 extensions @ 180
Set 4 20 raises / 20 extensions @ 130

Cable crunches / row machine with chest support
20 crunches @ 65 / 110 x 20
20 crunches @65 / 110 x 20
20 crunches @ 65 / 110 x 20
20 crunches @ 65 / 110 x 20

Preacher DB hammers single arm / side raises
35s x 15 / 20s x 15
35s x 15 / 20s x 15
35s x 15 / 20s x 15
35s x 15 / 20s x 15

Single arm pulldowns (weight per arm) / rope face pulls

35 x 20 / 70 x 12
35 x 20 / 70 x 12
35 x 20 / 70 x 12
35 x 20 / 70 x 12

Tri push downs / reverse grip tri push downs
65 x 10 / 65 x 10
65 x 10 / 65 x 10
65 x 10 / 65 x 10
65 x 10 / 65 x 10

Hammer strength rows 1 plate per side (chest support) / rear delt reverse fly
90 x 15 / 30 x 10
90 x 15 / 30 x 10
90 x 15 / 30 x 10
90 x 15 / 30 x 10

Preacher curl machine / rope tri extensions

80 x 15 / 50 x 15
80 x 15 / 50 x 15
80 x 15 / 50 x 15
80 x 15 / 50 x 15

I was super pumped about being able to do the back stuff and even more pumped about being able to do the side raises. At least now I can keep everything but chest with a small pump until this chest thing is fully healed. Not a single exercise I did today caused the slightest bit of discomfort. Plus I walked out of the gym with a massive pump and winded as fuck.

I am still trying to figure out how I'm going to do my split. Today will be my upper body routine. Then I will have to come up with a few different leg routines. I was thinking of just doing something as simple as the following

Upper body day
Leg A day
Off day
Upper body day
Leg B day
Off Day
Upper body day
Leg C day
Off day
Then repeat.

 

[Melly Mel from hell]

Well making the best of what I can still do and I was very pleased with how the day went. Everything was super sets. I was able to incorporate a lot more than I originally thought by staying light on weight and using machine to isolate muscles. This whole workout was only about 1 hour 30 mins

Leg raises/back extensions
Set 1 20 raises / 20 extensions @ 130
Set 2 20 raises / 15 extensions @150
Set 3 20 raises / 12 extensions @ 180
Set 4 20 raises / 20 extensions @ 130

Cable crunches / row machine with chest support
20 crunches @ 65 / 110 x 20
20 crunches @65 / 110 x 20
20 crunches @ 65 / 110 x 20
20 crunches @ 65 / 110 x 20

Preacher DB hammers single arm / side raises
35s x 15 / 20s x 15
35s x 15 / 20s x 15
35s x 15 / 20s x 15
35s x 15 / 20s x 15

Single arm pulldowns (weight per arm) / rope face pulls

35 x 20 / 70 x 12
35 x 20 / 70 x 12
35 x 20 / 70 x 12
35 x 20 / 70 x 12

Tri push downs / reverse grip tri push downs
65 x 10 / 65 x 10
65 x 10 / 65 x 10
65 x 10 / 65 x 10
65 x 10 / 65 x 10

Hammer strength rows 1 plate per side (chest support) / rear delt reverse fly
90 x 15 / 30 x 10
90 x 15 / 30 x 10
90 x 15 / 30 x 10
90 x 15 / 30 x 10

Preacher curl machine / rope tri extensions

80 x 15 / 50 x 15
80 x 15 / 50 x 15
80 x 15 / 50 x 15
80 x 15 / 50 x 15

I was super pumped about being able to do the back stuff and even more pumped about being able to do the side raises. At least now I can keep everything but chest with a small pump until this chest thing is fully healed. Not a single exercise I did today caused the slightest bit of discomfort. Plus I walked out of the gym with a massive pump and winded as fuck.

I am still trying to figure out how I'm going to do my split. Today will be my upper body routine. Then I will have to come up with a few different leg routines. I was thinking of just doing something as simple as the following

Upper body day
Leg A day
Off day
Upper body day
Leg B day
Off Day
Upper body day
Leg C day
Off day
Then repeat.

You are certainly turning a pigs ear into a silk purse my friend. Way to go brother. Where some may have been temporarily defeated you have been creatively inspired.

 

[ROB581211]

Leg day.

Back squats
135 x 10
225 x 8
315 x 3
405 x 3
405 x 1

Calf raises
270 x 20
270 x 20
180 x 25
180 x 25

Presses ( weight in total plates)
10 x 20
14 x16
18 x 13
20 x 10
10 x 18

Extensions
7 sets of 12 with 130
30 second or less breaks

I have a video of the 405 for 1. I'll put it up in a few or tomorrow morning. Felt like I was a little more stable in the lift. Kept everything tight and slowed the rep down a lot and controlled it better. Don't my cursing I had a hard time getting my right foot situated and felt my left knee kick in a little. Still working to perfect my form.

 

[ROB581211]

Video Removed - No longer available

 

[Melly Mel from hell]

Video Removed - No longer available

Atta boy!!!

 

[ROB581211]

Since I'm going to be a lot more involved with legs the next month or so I'm gonna need some additional exercises. What are some good things or hamstrings besides leg curls and straight legged DL?

 

[jolter604]

Since I'm going to be a lot more involved with legs the next month or so I'm gonna need some additional exercises. What are some good things or hamstrings besides leg curls and straight legged DL?

Getting my wife froggy style gets them burning. But I usually do this on leg day. To get them Good. Real shit.

 

[ROB581211]

I got a nice 1.6 pound Tbone for the grill tonight plus a 1 pound strip.

 

[theprodgicalson]

Since I'm going to be a lot more involved with legs the next month or so I'm gonna need some additional exercises. What are some good things or hamstrings besides leg curls and straight legged DL?

Good mornings and weighted hyperextensions. While the hyperextensions work core and your lower back a lot, if done properly you'll feel it in your glutes and hams.

Also, try turning your feet outward some while squatting to prevent your knees coming inward. Helps activate your glutes also.