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FlyUSMC 09-13-2009 09:48 AM

The Rehab Journal
 
Well, hi all. It's been a while.
A lot has happened since I've last visited the site, here's an incredibly abbreviated version:
For any of you who are new and haven't heard my story, on October 30th, 2008 I was walking (!) across a road when I was hit by a 3 1/2 ton Suburban going 55mph. I'm a walking miracle, but needless to say I was, well, jacked up. At that time I weighed in at 175lb, and at my lowest after the accident I clocked in at 136. I don't know my 1RM's, but these were my 3x5 pr's:
Bench: 185
Squat: 245
DL (1rep): 385 I don't remember the entire week before the accident, but in my training journal I had noted to try going for 400lb the next time. Whether or not I ever did I'll never know.
Rows: 180
Overheads: 115

I am now up to 147lb. At 5'9" that's still scrawny, but a lot better for sure. At this point I still can't lift my left foot. I wear a brace to keep it at a 90 so it doesn't drag, but I'll be taking it off to lift. Since my last update I've had several surgeries including removing the rod from my left femur (right one is coming out in a few months), had my Achilles and toe tendons hacked to hell because they healed too tight, and several other things. I have been doing a little bit of cardio on and off when I feel ok enough to do so, and I have regained most of my pullups (sitting at 21 right now). I don't know why I keep up with the pullups as I will probably never be able to commission, but we'll see what the Corps says (IF my foot comes back). Until yesterday, I hadn't lifted since the accident. I'll post some baseline pics and the workout in the next post. Long story short, I'm weak as hell. I know I've been to hell and back in the past 10 months, but it's still pretty discouraging. However, I'm going to do it. I'm beginning a bulking cycle and steady cardio. I can't squat properly due to flexibility issues, so I'm using a decline leg press and perhaps I'll try the squat machine. If anyone has suggestions as to better things to do while I can't squat, please say so. I am able to deadlift, fortunately. So, overall, things hurt. But I'm doing it. I'll be beginning Rippetoes. It worked the first time, and it's been so long that I'm sure it's the right path for me now.

These are pics of the rods in my femurs, for random interest. The left one is now out, the right one is coming out mid January.

http://i84.photobucket.com/albums/k39/janickic/rod2.jpg

http://i84.photobucket.com/albums/k39/janickic/rod.jpg

FlyUSMC 09-13-2009 09:59 AM

Baseline 9.9.09
 
Here are some pics I took on Friday. I've got some musculature from the pullups, but that's about it. You can see that my left quad (and calf) is a lot smaller than my right, this is due to not being able to use the leg correctly because of the nonworking foot. Hopefully that'll even out as I begin weight training. The overhead light is giving me a little credit, but you get the overall idea.

9.9.09, at 146.6lb

http://i84.photobucket.com/albums/k3...c/IMG_1821.jpg

http://i84.photobucket.com/albums/k3...c/IMG_1859.jpg

http://i84.photobucket.com/albums/k3...c/IMG_1860.jpg

http://i84.photobucket.com/albums/k3...c/IMG_1842.jpg

FlyUSMC 09-13-2009 09:59 AM

http://i84.photobucket.com/albums/k3...c/IMG_1855.jpg

http://i84.photobucket.com/albums/k3...c/IMG_1856.jpg

FlyUSMC 09-13-2009 10:13 AM

9/11 a
 
These were the results from my first "A" workout. Once again I'm substituting a decline leg press for the squats until I can do them properly, but am looking for suggestions for optimal replacements

Leg Press: 180
Bench: 115
DL: 185
Dips (2x8): 25
Abs (2x8) hanging straight leg raises with a DB clutched between my feet: 15

Pretty sore. But compared to a lot of other things, it ain't so bad. Happy to be back lifting, finally.

_Wolf_ 09-13-2009 11:14 AM

Good luck on your journey. I hope you heal up and are back to normal soon. Have a healthy recovery.

Here's my advice: you said you can't squat. Thats fine. Do the leg presses till you regain your ability to be able to do squats. But, if you can physically do so, try working on hip mobility. Note: hip mobility is not the same as flexibility. So the exercises and drills are very different. Try them out and see how you feel.

Good luck once again, dude.

Jonson 09-13-2009 12:34 PM

Good luck with your recovery and training Fly :)

Pitysister 09-13-2009 02:01 PM

good luck man. good to see you back. :)

FlyUSMC 09-15-2009 01:35 PM

9/15 B workout
 
I was incredibly sore for 3 days after lifting the first time, and decided that hitting the gym yesterday would be counterproductive. Today felt alright, so I'll do a TRS schedule this week. Some great news today- I spent a long time working on form and slowly adding weight, and found that I am able to do squats almost normally. My form is just a liiittle off and I can't squat quite A2G, but I get to or just a little below parallel. I'm going to be eating like crazy, so I'll be trying the recommended initial weight increases from workout to workout. Rows were pretty heavy so I'm going to move up only 5lb. Today's damage:

Squat: 100 up 10 don't want to push it with my form
Overhead: 70 up 10
Rows: 120 up 5
Weighted pullups: 25lb up 2.5
Abs: 15lb

iron_worker 09-15-2009 03:21 PM

Awesome to see you back at it. Your strength should pop back up pretty quickly and if you're eating right you should shoot up in size pretty good for the first while as well.

IW

TALO 09-15-2009 03:41 PM

Crazy shit man ! Nice to see you back at it and it one piece. :)

HIThopper 09-15-2009 04:12 PM

All the best in your recovery mate!!

FlyUSMC 09-15-2009 10:18 PM

Thanks for the encouraging words.
More entertainment for your viewing pleasure: This was the hunk of steel that lost a game of chicken to me. It got towed away and it wouldn't start.

http://i84.photobucket.com/albums/k3...c/suburban.jpg

I also got towed away, and I started but I needed a jump... But I was 175lb, it was almost 7,000. Small victories.

Pitysister 09-16-2009 07:43 AM

damn.

iron_worker 09-16-2009 04:05 PM

Wow.....

FlyUSMC 09-18-2009 06:34 AM

9/18 a
 
I had to take another 3 days off after my last workout because like the first time, I was sore as hell. Got in the gym this morning and things went well. My squats are still a bit awkward but they're getting deeper. I'm leaning over a bit too far towards the bottom, but since I can't do much to correct that right now I'm just paying close attention to how my body is reacting. Squats and bench were heavy, but once again since I'm just beginning the program and eating enough I'll attempt the 10lb increases

Squat: 105 up 10
Bench: 125 up 10
DL: 195 up 15
Dips: 27.5 up 5
Abs: 20

FlyUSMC 09-20-2009 04:46 PM

9/20 b
 
Rough day, physically and otherwise. Few aches and pains and general motivation issues (fun when everything hurts like hell), but I did alright.

Squat: 115 up 10
Overheads: 75 up 5 (ow)
Rows: 125 up 5 for form
Chinups: 27.5 up 2.5
Abs: 20

Pitysister 09-21-2009 10:14 AM

lookin good dude.

HIThopper 09-21-2009 12:53 PM

Keep at it MC

FlyUSMC 09-22-2009 07:40 AM

9/22 a
 
Weight today was 152.0. I weighed in at 147 on the 9th, it doesn't seem right that I've gained 5 pounds in the past 2 weeks but who knows. Macros are all in check. I'll keep an eye on it.

Squat: 125 up 10
Bench: 135 up 5
Deadlift: 210 up 10
Dips: 30 up 2.5
Abs: 20

iron_worker 09-23-2009 03:19 PM

I told you the first few would come on fast! lol

Keep at it.

IW

FlyUSMC 09-24-2009 07:42 AM

9/24 b
 
Squat: 135 up 10 (hopefully)
Overhead: 80 up 5
Rows: 130 form was a little better, another 5 increase next time to get where it should be
Chinups: 30 up 2.5
Abs: 20

Pitysister 09-24-2009 01:29 PM

how are the squats looking form wise?

FlyUSMC 09-27-2009 09:06 PM

9/28 a
 
Surprisingly, everything felt great today. My knees always hurt with squats these days, I can't figure out why. Pity (and everyone else), I think my form is alright, but I've posted videos to get other opinions. I can't squat deeper than that right now, but I'm at least close. One thing to consider is that due to the accident, I have ACL, PCL, and MCL damage in both knees. Not very much, but nothing else is going to heal any more without reconstructive surgery. Hopfully I'll never need that. Posted a deadlift vid too, not having any problems but just a form critique. Looking at the video I notice that I tend to straighten the legs then the back, I'm assuming I should probably be doing one fluid motion so I'll keep an eye on that. I'm finally squatting more than I bench. Sorry the vids are sideways, I didn't know. And I know I'm a stick these days.

Squats: 145 up 10
Bench: 140 up 5
DL: 225, up 15
Dips: 32.5 up 2.5
Abs: 20 (watch form next time)

Weight today was 153.0. Going up real quick, and I have no idea why.





FlyUSMC 09-28-2009 04:07 AM

I'm going to be decreasing calories by 300 starting today. Since I started lifting I've gained 6 pounds, or 2 pounds a week. I'm pretty surprised by this as I'm only eating 36-3700 a day depending on activities, but I do see weight coming on, and not fully in a good way.

Pitysister 09-28-2009 01:36 PM

get yourself some better shoes :) something like some chucks or just go barefoot.

iron_worker 09-28-2009 05:25 PM

Watch your DL form. It seems you might be stiff leggin it a little.

FlyUSMC 09-29-2009 02:57 PM

9/29 a
 
Looks like I am, now that I see a video. I'll be concentrating on one fluid motion, my biggest temptation is to just bend over then crouch so that's what I've gotta watch. And I've already got some Chucks :)

Overheads are not going well already, and squats are still hurting the knees like crazy. Going to talk to my surgeon soon and see what insight he can give, cause it isn't a whole lot of fun.

Squat: 155 up 10
Overhead: 85 missed last rep
Rows: 135 up 5
Chinups: pulled a muscle doing pullups, so I did some hammers. 2x8x35
Abs: done

iron_worker 09-29-2009 04:30 PM

OH Squats are a brutal exercise. I mean they have excellent payoffs but *very* taxing. Start light.

IW

FlyUSMC 09-30-2009 04:26 AM

Sorry, should have clarified- overheads as in military press.
Still brutal, if you ask me :)

_Wolf_ 09-30-2009 06:00 AM

You have mobility issues. Your squats are not deep and your Deadlift form is not good either.

You need to do mobility drills as a warm-up before each and every one of your workouts. Check out these videos to learn the drills. Select 8-10 of them every workout day and do them before you begin lifting.

Dynamic Mobility 1: http://www.gustrength.com/videos:mobilitypg1

Dynamic Mobility 2: http://www.gustrength.com/videos:mobilitypg2

Dynamic Mobility 3: http://www.gustrength.com/videos:mobilitypg3

Dynamic Mobility 4: http://www.gustrength.com/videos:mobilitypg4

Ankle and Thoracic Mobility: http://www.gustrength.com/videos:mobilitypg5

FlyUSMC 10-05-2009 06:40 AM

10/1 a
 
Late update
This day was the worst I've ever had in a gym, and I have no idea why. I was rested and nutrition was on course. Squats hurt like hell and I couldn't even get near parallel. I'm dropping back down 10 for the next workout (today). Bench I did one lame set at the intended weight then had to drop it down 5 again for the next two. DLs went alright but form wasn't quite where it should be. However, right now I'm attributing that more to how badly everything hurt/how it was going than anything, so I'll keep concentrating on it. After that I just got the hell out of the gym. Post the results from today in a few hours. I've spent the past 4 days in the middle of nowhere with no exercise and terrible nutrition, so we'll see how today goes. Thanks for those links Wolf.

Squat: 165 incorrect.. down 10
Bench: 145/140/140 try 145 again
DL: 240 up 15

Pitysister 10-05-2009 07:06 AM

with your recent history....maybe you should just stick to 5 pound jumps per week...not workout? slow and steady wins the race. :)

_Wolf_ 10-05-2009 08:33 AM

Did you bother to go through the links I posted?

FlyUSMC 10-05-2009 09:51 AM

Pity- I just went along with what my body was feeling according with the program recommendations, but everything except for deadlifts is now looking like a 5/workout progression is in order.

Wolf- haven't had a chance yet, literally went straight from my thursday workout out camping through sunday night. I'm checking a few out now before my next class in 10 minutes, but I'll be going over them more fully today and tomorrow. I appreciate you putting all of that together.

FlyUSMC 10-05-2009 06:14 PM

10/5 b
 
Good news and bad news. Good news is that today's workout went great. No pain in the knees for once, incredible how much more enjoyable that makes squats... The catch is that all of that is probably because I took my pain medications before the workout. Long story short, after being on heavy pain meds for 10 months, I discovered I was dependent. So, I completely stopped taking them, making for a pretty miserable week or so. Now I only take them if I absolutely need them, like this morning. So it's great that my workout went great, but I'm not counting on it going 'great' again next time. Oh well.. such is your life when you get cranked by 3.5 tons of Suburban. My squats were deeper than ever, just below parallel this time. We'll see how Wednesday goes. I've been on the program for a month and change now, so I began adding some arm-specific work

Squat: 155 up 5
Overhead: 85 up 5
Rows: 140 up 5
Dips: 35 up 2.5
DB curls: 35 increase reps
Abs: done

Hit 23 pullups yesterday, which is where I was before the accident.

FlyUSMC 10-07-2009 06:17 PM

10/7 a
 
Increasing squats 5 was a mistake I didn't account for. What I neglected to factor in was the fact that while I have the pain meds in my system, things get a lot easier. A lot. Didn't think about that today and went for 160. I did make it through, but it was probably the hardest squat workout I've ever had, mentally and physically. Took the energy out of me for quite a few hours and I kinda hobbled around the rest of the day. Well, that's that. Good news is that my squats were still deep and painless (knees), and deadlift form is improving. Almost where it needs to be now. Taking the day off of cardio tomorrow to give the body more time to recover.

Squat: 160 keep!
Bench: 145 up 5
DL: 250 up 10
Hammers: 3x9 w/ 35, up reps
Dips: 37.5 up 2.5
Abs: done
Pullups: done

Weight: 155.4

FlyUSMC 10-09-2009 09:59 AM

10/9 b
 
About to make a post in the training forum, because I have no idea what the hell just happened. Progress went from increasing 10lb every workout on every lift to squats, overheads, and rows not progressing at all. No transition between the two, and I have no idea why. Diet is in check, and I'm getting enough sleep.

Squat: 160 went better (less bad), but still not acceptable
Overheads: couldn't even do the 4th rep at 90lb. finished it with 85 again
Rows: 145, form was horrible and the bar wasn't reaching my chest most of the reps.
Dips: 40 up 2.5
Hammers: 40 inc reps
Abs: done

On a positive note, I just picked up some creatine and will begin using that as soon as it shows up. That will help, but I still need to address the current problem.

FlyUSMC 10-20-2009 08:35 PM

After my week off, I got back today. I was very surprised to find that I had very little trouble getting almost a2g on both front and back squats (tried a few backs just to see). I've obviously still got some issues since I should be able to do that anyway, but that was a very welcome surprise. The only thing I can attribute that to is mobility exercises having a much larger/quicker effect than I would have imagined. Sticking with the honeymoon period training this week and will begin real "training" next week.

Deadlifts
Front Squats
Pullthroughs (can't lunge with my physical issues)
Accessories

_Wolf_ 10-20-2009 10:50 PM

Please start posting videos of your workout. It will REALLY help us guide you. I've been keeping an eye on your journal even though I rarely reply however it's hard to give you help when I can't see what you've done, you know?

FlyUSMC 10-21-2009 06:47 AM

I'll bring a camera with me tomorrow


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