Road To Recovery

[Beowulf]

Hello All I am Beowulf and I thought I might aswell document my road to recovery.

Back in July of this year I damaged my knee if you want to be technical it was a rupture of the medial miniscus coupled with a complete tear of the ACL a piece of which flopped forward and jammed up the whole joint.

Prior to this incident I had been training with intensity for about a year and witnessed some major improvements but alas with the injury I was kept out of the gym till August when I had an ACL Reconstruction using a bit of my Hamstring to create a new ACL.

I have only just gotten off crutches and away from the Brace and have started training this week.It is quite amazing how much strength I have lost and subsequently the amount of size aswell.

I'm just going toi lay out some of my goals here more for me than anything else. I reckon if I post them on here I have to stick to them so here we go.

1- Complete a Full Cycle ( i.e Complete 4 day Split)

2- Start training legs again [Light] (within Three Weeks of starting back)

3-Bench press back to 140 kg (One Month After Training starts)

4- Resume taking Creatine ( Second week of training)

5- Long term goal = Get to 100kg (currently 88kg @ 5'7)

I suppose I should put down the program I am going to use for the first six weeks

DAY 1 - HEAVY CHEST SHOULDERS AND TRICEPS

Incline Dumbell Chest Press- 3 x 8-10

Flat Bench Press - 3 x 8-10

Shoulder Press (machine) 3x 8-10

Lateral Raise (dumbell) 3x 8-10

Tricep Pull Downs (rope) 3 x 8-10

Skull Crushers 3 x 8-10

DAY 2 LIGHT- BACK, BICEPS AND LEGS

Widegrip pull Downs- 3x 12-15

One Arm Rows 3x 12-15

Hyper Extensions 3x 15

Dumbell Curls 3x12-15

Barbell Curls 3 x 12-15

Leg Press 3x 15

Calf Raise 3x 15

Hamstring Curl 3x 15

DAY 3 LIGHT CHEST SHOULDERS AND TRICEPS

Flat Bench Press 3 x12-15

Incline Dumbell Chest Press 3x 12-15

Shoulder Press (machine) 3 x 12-15

Dumbell Lateral Raise 3 x 15

Tricep Pull downs (rope) 3 x 12-15

Skull Crushers 3 x 12-15

DAY 4 HEAVY BACK BICEPS AND LEGS

Widegrip pulldowns 3 x 8-10

One Arm Rows 3 x 8-10

Hyperextension 3 x 15

Dumbell Curls 3 x 8-10

Barbell Curls 3x 8-10

Leg Press 3x 8-10

Calf Raise 3x 8-10

Hamstring Curl 3 x 8-10

Diet is anything but clean but not looking to compete just yet so I think it can wait

Stay Tuned for more progress

[steak]

Good luck with it all! You sound pretty determined so your 1/2 way there :grin:

[Gym rat]

Best of luck you sound very determined and you are half way there \:D/

[steak]

^wtf :roll: :pfft:

[Beowulf]

Cheers Boys I like feedback.

Decided I might as well post how last weeks training went I was stoaked at finishing a full cycle and crossing that goal of the list. I'm still a little reluctant to train legs without Physio but have given myself till next week to go out on my own and get it over with. Checked the programme with her today and she was sweet with it so without further adieu I bring to you my results from last week as pitiful as they are but it was after an extended period of absence and I am seeing rapid improvements already.

DAY ONE - HEAVY 19/10/09 86KG

Incline Dumbell Chest Press 22.5kgx8,17.5kg x 10 17.5 kg x 10

At the start I went in too high and had to drop it abit to ensure proper technique

Flat Benchpress 60 X 8, 70 x 8, 70 x 8

underestimated myself to begin with but still not pleased with loss of Strength.

Shoulder Press (machine) This Machine has a strange weight increment system that doesn't totally make sense but I was pushing 35(somethings with each arm) for three sets of 8

Dumbell Lat Raise 10x8 10x8 10x8

Tricep Pulldown again another strange system of measuring weight but as it is unipol I'm not surprised anyway this was three sets of eight reps at 10 whatevers it measures

Skull Crushers (EZ curl bar) 15 x8 15x 8 15x 8 unsure of weight of Bar and without a spotter so was being cautious

DAY TWO LIGHT 21/10/09 85.5KG

Widegrip Pull Down 45x15 45x15 45x12

Dumbell single Arm Rows 20 x 12 20 x 12 20 x12

Hyperextensions (unweighted) 15 reps for three sets

Dumbell Curls 10x 15 , 10x 15 10x 15

NO LEG WORK

DAY THREE LIGHT 23/10/09 85kg

Incline Dumbell Chest Press 3 x 15 @ 15kg

Flat bench press 2 x 15, 1 x 12 @ 60kg

Shoulder press (Machine) 1 x 15 @ 30 2 x 15 @ 25

Lat Raise (Dumbell) 3 x15 @ 7kg

Tricep Pull down 1 x 15 @ 7 2 x 15 @ 8

Skull Crushers 3 x 15 @ 10 kg

DAY FOUR HEAVY 24/10/09 88kg

Widegrip Pull Downs 2 x 6 @ 63 kg 1 x 8 @ 54 kg

Dumbell Row 3 x 8 @ 30kg

Hyperextension 3 x 15

Dumbell Curls 1 x 10 @ 12.5 2 x 8 @ 15

Barbell Curls 1x 8 @ 25 2 x 8 @ 30

Overall was a little disappointed by the results but felt an increase in strength towards the end of the cycle which was good.If anyone knows what the increments are on someof the machines at Unipol I'd love to know.

Am going to get back into the creatine next week and resume my leg work

Cheers

Beowulf

[Travel Express]

Best of luck you sound very determined and you are half way there \:D/

^wtf :roll: :pfft:

:doh: :pfft: :pfft: :pfft:

Train hard and never back down Beowulf

[Beowulf]

Determination is the easy part its the grind which is hard as you all know.

Where do you train Travel?

[Beowulf]

WEEK TWO OF SIX

Training going well on the whole just contemplating posting some progress pics am getting a little bit of strength back but stil have a lot to go anyways here is week six.

DAY 1 HEAVY 27/10/09 WGT: 85.5 kg

Incline Dumbell Chest Press 1 x 10 @20kg 2 x 10 @ 22.5kg

Flat Benchpress 1x10 @ 70kg 2x8 @ 80kg

Shoulderpress Machine 1x10 @ 40 kg 2 x 8 @ 45

Lateral Front Raise 3x 10 @ 10kg

Tricep Pull Downs 1 x 10 @ 10? 1x 10 @ 11 1x 8 @ 12

Skull Crushers 2 x 8 @ 17.5kg (each side) 1x 10 @ 17.5 (each side)

DAY 2 LIGHT 28/10/09 WGT: 87KG

Widegrip pull downs 3 x 10 @ 45 kg

One Arm Dumbell Row 1 x 12 @ 22.5 KG 2x 15 @ 22.5kg

Hyperextension 3 x 15(no Weight yet maybe next week)

Dumbell Curl 3 x 15 @ 12.5kg

Barbell Curl 3 x 15 @ 25kg

Still no Leg work although they took a thrashing at physio during the week

DAY 3 LIGHT 29/10/09 WGT:87.5KG

Incline Dumbell Chest Press 3x15 @ 17.5kg

Flat Benchpress 3 x 15 @ 60kg

Shoulder Press Machine 4 x 15 @ 30kg

Front Lateral Raise 1 x 15 @ 10 (FAIL had to drop down :oops: ) 1x 15 @ 8kg

Tricep Pull Down 3 x 15 @ 8?

Skullcrushers 3 x 15 @ 20 kg

DAY 4 HEAVY 31/10/09 WGT 87KG

Widegrip Pulldowns 1 x 8 @ 63kg 2x 8 @ 68kg

One Arm Dumbell Rows 3 x 8 @ 32.5kg

Hyperextensions 2x 15 no weight

Dumbell Curl 3 x 8 @ 17.5kg

Barbell Curl 2 x 8 @ 30kg 1 x 8 @ 35kg

LEG WORK STARTS NEXT (THIS) WEEK

[Travel Express]

Determination is the easy part its the grind which is hard as you all know.

Where do you train Travel?

I train at Olympic Gym out in mosgiel, good gym highly recommend

[Beowulf]

I train at Olympic Gym out in mosgiel, good gym highly recommend

Oh thats a bit far away from me I'm living out South D so I travel into Unipol everyday

[AlBundy]

^wtf :roll: :pfft:

I can't figure out if he's taking the piss or ihc aye.

Anyway good stuff with regards to training. Injuries suck but can happen to anyone. I find it hardest to hold back and be patient when recovering I just want to crank the weights up but know it's a bad idea.

[Beowulf]

I can't figure out if he's taking the piss or ihc aye.

Is there that much of a difference? I mean really

[autechre]

Nice progress on the training so far! 8)

I hope the knee is coping well with the leg workouts.

[Beowulf]

Nice progress on the training so far! 8)

I hope the knee is coping well with the leg workouts.

Cheers Autechure

It is comming along ok I had to wait till this week to start the leg stuff but I'm really keen to get back into it but truth be told my legs have never been my favourite bodypart

[Beowulf]

Am a bit apprehensive about posting pics is it just me or do they never come out they way you think they're gonna?

Also I ordered some supplements today

Mutant Mass

Maxx Whey

Am a little unsure wether to take them at the same time along with my creatine or not also will not having a proper 'clean' diet affect them in anyway?

[Travel Express]

i found using the whey maxx i got better results than when using mutant mass, although matant mass used properly has around 1000cals per shake i think. what flavours did you order?

[Beowulf]

i found using the whey maxx i got better results than when using mutant mass, although matant mass used properly has around 1000cals per shake i think. what flavours did you order?

Thet're both Chocolate I ordered them of NZMuscle.com and didn't get a choice of flavour. I'm finding the creatine pretty good as far as strength increases go

[Beowulf]

Well as promised here are the fated pics that did not turn out well at all and I'm not going to blame the photographer I really need to get my diet sorted and cut the BF% This is going to inspire me to train harder so next months pics are gonna be so much better so BE HARSH.

It says the photos are too big assistance please?

[runveerun]

Well as promised here are the fated pics that did not turn out well at all and I'm not going to blame the photographer I really need to get my diet sorted and cut the BF% This is going to inspire me to train harder so next months pics are gonna be so much better so BE HARSH.

It says the photos are too big assistance please?

When you post a reply scroll down and it says upload attachment, upload your pics there- is that where you're doing it? It takes quite big file sizes

[Beowulf]

The file is too big, maximum allowed size is 256 KiB.

[Beowulf]

Thank you Sakura

Now everyone Else unleash hell inspire my training through your harsh words

[runveerun]

The file is too big, maximum allowed size is 256 KiB.

oh! Do you have any picture editor programmes on your computer you can run them through there and make them smaller. You might be able to upload them to photobucket http://photobucket.com/ and make them smaller.

OK I'm too late now :pfft:

[rose]

Back in July of this year I damaged my knee if you want to be technical it was a rupture of the medial miniscus coupled with a complete tear of the ACL a piece of which flopped forward and jammed up the whole joint... ACL Reconstruction using a bit of my Hamstring to create a new ACL.

Same as me (years ago now), le ACL, meniscus and hamstring. How's your medialis wastage?

[Beowulf]

\

Same as me (years ago now), le ACL, meniscus and hamstring. How's your medialis wastage?

Yeah not too bad really I have a bit of weakness in close range movements but apart from that pretty good just have to work hard at building up the VMO

How did you do yours?

[Beowulf]

Have been reatively slack in both keeping this updated and my workouts I actually missed one session one week which I found highly disgusting but work and exams got in the way.

Anyway here is about two weeks worth.

WEEK 3 of SIX

DAY 1 HEAVY 2-11-09 88kg

Flat Bench press 1x8 @ 80 3x8 @ 90 1x5 @ 100

Dumbell Incline chest press 4x 10 @ 22.5

Shoulder Press (machine) 2 x 10 @ 45 2 x 8 @ 50 \

Front LAt Raise 4x10 @ 10kg

Tricep pull down 3x10 @ 12

Skull Crushers 3x10 @ 20kg (each side)

DAY 2 Light 3-11-09 86kg

Wide grip Pull Downs 3x15 @ 45

One Arm Dumbell Row 3x15 @ 25

Hyperextensions 4x 15

Dumbell Curl 3x15 @ 12.5kg

Barbell Curl 3 x 15 @25

VARIOUS LEG REHAB

DAY 3 Light 4-11-09 89kg

Flat Bench Press 3 x 15 @ 60,70,80

Incline Dumbell PRess 3 x 15 @ 20kg 1 x 8 @ 25

Shoulderpress Machine 2 X 15 @35 2 x 15 @ 40

Front Lat raise 3x 15 @ 9

Tricep Pull downs 3x 15 @ 10

Skull Crushers 2x 15 @ 20

DAY 4 Heavy MISSED :evil:

DAY 1 10-11-09 86kg

Flat Bench Press 1x8 @ 100 2x6 @ 110

Incline Dumbell Press 1x 10 @22.5kg 2 x 10 @ 25kg

Shoulderpress (different machine) 3 x 10 @ 42.5kg

Front Lat Raise 3 x 8 @ 12.5

Tricep Pull down 3 x 8 @ 66kg (differnt machine)

Skull Crushers 3 x 10 @ 30,35,40

DAY 2 Light 12-11-09 87 Kg

Widegrip Pull downs 3 x 15 @ 45kg

One Arm Dumbell Row 3 x 12 @ 27.5

Hyperextensions 3x 15

Dumbell Curls 2x 15 @ 12 1x 15 @ 15

Barbell Curls 3 x 15 @ 25

LEG REHAB

DAY 3 Light 13-11-09 88kg

Dumbell Incline Press 3 x 15 @ 20

Flat Bench press 3X 15 @ 60,70,80

Shoulderpress 3 x 15 @ 35

Front LAt Raise 3 x 15 @ 10

Tricep pulldowns 3x 15 @ 9

Skull Crushers 2x 15 @ 30 1 @ 15 x 20