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FlyUSMC 09-13-2009 10:48 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.

FlyUSMC 09-13-2009 10:59 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

FlyUSMC 09-13-2009 10:59 AM

FlyUSMC 09-13-2009 11:13 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 12:14 PM

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 01:34 PM

Good luck with your recovery and training Fly :)

Pitysister 09-13-2009 03:01 PM

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

FlyUSMC 09-15-2009 02:35 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 04:21 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.


TALO 09-15-2009 04:41 PM

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

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