Time to grow and get strong (PLing w/a little bit of everything)

[ROB581211]

Here is a little food prep for the week. I have more snack. Hummus celery lettuce wraps pecans almonds.

 

[MindlessWork]

Welcome back Rob and awesome progress. Time to kick it up a notch

 

[ruckin]

Jeez bro you're fucking shredded, awesome work. Good to see you back

 

[ROB581211]

Training is a lot of supersets. Mainly 3 exercises at a time with 45 second between sets for recovery. I did back and upper chest last night.

Cardio
1 mile on the track 8:40
15 mins stationary road bike

Group 1
4sets
Vbar pull down 8 reps each
Straight arm push down 16reps
Face pulls 16 reps

Group 2
4 sets
Low cable row single arm 12 reps
Single arm pull down 12
Another variation of single arm pull angled. 12 reps

Group 3
4 sets
Tbar row narrow 8 reps
Tbar row wide 8 reps
Tbar row neutral 8 reps

Group 4
4 sets
Incline DB 8 reps
Incline DB fly 12 reps
Standing cross body DB raise 12 reps

Cardio
2000 meters row machine

 

[ROB581211]

Jeez bro you're fucking shredded, awesome work. Good to see you back

Thanks brother. What have you been up to?

 

[theprodgicalson]

How’s everything been going?

Great man, I really can't complain. Moved out of state a couple weeks back. So getting adjusted to all of that. Looks like things have been going well for You? I mean shit, you pulled @ruckin out of the darkness too!

 

[ROB581211]

Great man, I really can't complain. Moved out of state a couple weeks back. So getting adjusted to all of that. Looks like things have been going well for You? I mean shit, you pulled @ruckin out of the darkness too!

There’s been some ups and downs but all in all things have been good. Super busy year so far. Hoping things calm down a bit. Glad to be back though.

 

[Skull]

The Beast is back @ROB581211 .....Good to see ya brotha. Still subbed lol

 

[ROB581211]

Well I came back for a bit then this shit.
3 weeks ago tore my patellar tendon clean off my knee. Had surgery 2 weeks ago. Good time let me tell you.

 

[RodgerThat]

Well I came back for a bit then this shit.
3 weeks ago tore my patellar tendon clean off my knee. Had surgery 2 weeks ago. Good time let me tell you.

Welcome to the fucked left knee club we have meetings on thursdays and rotate who brings the coffee. Sorry to hear that shit though man the set back sucks but at least for me it revitalized a passion to a new level. Just embrace the grind back and keep it slow. Another guy at our gym did the exact same thing and I was standing beside him he just did a high box jump and upon landing after it sheered off and looked like yours got his surgery same night. He did the other knee last year and thinks it’s related to winny or too much AI making him brittle

 

[ROB581211]

Welcome to the fucked left knee club we have meetings on thursdays and rotate who brings the coffee. Sorry to hear that shit though man the set back sucks but at least for me it revitalized a passion to a new level. Just embrace the grind back and keep it slow. Another guy at our gym did the exact same thing and I was standing beside him he just did a high box jump and upon landing after it sheered off and looked like yours got his surgery same night. He did the other knee last year and thinks it’s related to winny or too much AI making him brittle

I’ve been on cruise for a long time. My was freak accident. I was carrying a box down a ramp. Someone had left a broken down cardboard on the ramp. I didn’t see it and when I stepped on it my foot went one way knee went the other.

 

[Skull]

Omfg brother ROB smh....that shit wpulda made me puke an pass out if it would have happened to me....take some much needed time off bro an let it do its thing, heal....How long did they say you wpuld be out for?

 

[theprodgicalson]

ROUGH...damn dude hope you habe a speedy recovery. Let us know how it goes

 

[ickyrica]

The fucked right knee club meets on Mondays and we have protein shakes!

Damn dude, sorry to see that injury. Good luck with the healing and rehab. Like RT said, keep it slow.

 

[ROB581211]

Omfg brother ROB smh....that shit wpulda made me puke an pass out if it would have happened to me....take some much needed time off bro an let it do its thing, heal....How long did they say you wpuld be out for?

3-4 months and I’ll be able to continue with Normal activity. By continue I mean start over. I have my brace on for 6 more weeks. It gets unlocked so I can bend it after another 2-3 weeks. At first it’ll be 30 degrees and it’ll increase over time. Week 8 I’ll have to keep the brace on but be able to walk with it completely unlocked. I’ve lost 60-70% of my muscle mass in that leg already. It’s looks hilarious next to my right leg. I’m already back in the gym doing upper body machines I can sit at which is nice. My current split is push/pull/arms. Which is better than nothing I suppose.

 

[ROB581211]

So I am a little over two weeks out. I think I’m going to track the recovery best I can. Tonight I will take measurements even though it’ll be depressing. At least I’ll have a full log of recovery. This week i got my stitches out and working on waking up my quad/glute/hamstring on my left side. Started my keto diet back up on Tuesday so I don’t get fat and sloppy. Let me know what you would like as far as content. My current plan is to track my workouts (2-4days a week). High level diet (macros) unless anyone is interested in more detail. Physical therapy sessions. As far as gear I will be on cruise (200mg test/week) until further notice. At least I’m able to maintain my upper body. Current weight is 192

 

[ROB581211]

A little food for the week

 

[Skull]

View attachment 92382 View attachment 92383 View attachment 92384 View attachment 92385 A little food for the week

Nice...that's how you getter done right their. Preppin is where its at. Hope your doin well ROB.

 

[ROB581211]

Nice...that's how you getter done right their. Preppin is where its at. Hope your doin well ROB.

Definitely getting better each day. Moving little faster. Doing a little more. Hopefully squatting again before I know it.

 

[Skull]

Definitely getting better each day. Moving little faster. Doing a little more. Hopefully squatting again before I know it.

Your a true Beast brother and things might slow you down but you are unstoppable and they'll never keep you down.