Beating injuries, Trick's come back log

**Trick D** · 05-23-2005, 07:12 PM

Well as some of you all know, i was playing baseball with the guys, and somehow hurt my bicep, tricep, and shoulder on my right arm. It has caused a lot of pain and some time off.

I am coming back to lifting hard again, and i have really lost a lot of strength.

here are some instances.

Back in March, i did 195 x 10 on bench at 163 pounds
Last Monday, i got 195 x 3 and on the 4th rep, i had to have my girlfriend help!

Only exercise that I have excelled in is deadlift... as it keeps going up.

I will keep a log, with progress to show how I am doing.

Today I did 5 sets of flat bench, felt better than normal, but still weak.

I did
135 x 12
155 x 10
185 x 6
205 x 4
225 x 1

Not too bad, but I use to get 225 x 4 on this workout.

Then I super setted incline bench with pec dec for 4 sets. Then did shoulders.

Tomorrow I will probably do Back and Biceps. Biceps have been really down in weight due to the injury, we will see how I do.

Weight= 162 give and take.

**builtbeast** · 05-24-2005, 04:38 AM

When I've been off for a while I lose a lot of strength, but it comes back quickly.

**Trick D** · 05-24-2005, 03:19 PM

that's what I am hoping. i am going to take today off, and workout wed/thursday to finish the week. I got to go to work early, keeping me from working out.

**Trick D** · 05-25-2005, 06:18 PM

Well, I did back and biceps today.

I did:

5 sets of pull ups.

2 of the sets were weighted, added 25 and did 6
added 50 and did 4

Then did 4 sets of deadlifts.
I did
135 x fatigued
185 x fatigued
225 x 10 slow
225 x 8 slow

Biceps are still a bit weak. I did:
Alternating: 35 x 10, 45 x 6, couldn't do 50's like i use to
1 arm preachers for 2 sets using 30/35
regular preachers til failure for 2 sets (70,80)
3 sets of alternating hammer curls 35 pounds.

I am getting back. My size really hasn't changed, but weight gain isn't apparent. Hopefully soon!

**Trick D** · 05-26-2005, 05:55 PM

Tonight, I am going to train legs, and triceps.

Today I was flexing in front of the mirror, and my legs are starting to look good. No medalis yet. I mean You can see them, but no massive tear drops. But I got a lot of "ridges" forming on my mid to upper thigh, and i got some growth that is forming. Nothing huge, but the growth as made my legs look better since my upper body is starting to go ahead of me big time.

Here is my leg/tricep workout.

5 sets of leg curls (hamstrings)
5 sets of leg extentsions (quads) (some are single legged, some are both) (high reps with lower weight, and also high weight with lower reps).
4 sets of Hack Squats (both). I start at only 90 pounds, and go up to over 300. I do them because of bulging discs in my back that won't allow me to do regular squats.
3 sets of Leg Presses (moderately light compared to most of you all, i am exhausted by the time i get to these).

Triceps
3 sets of close grip bench press (95-155lbs) (still a bit light because of the injury)
3-5 sets of tricep pulldowns
3-5 sets of dips with some weight on the last 2 sets (still taking it easy with the arm)

I will tell you more tonight.

ALso don't be afraid to critque me.

**Trick D** · 06-01-2005, 08:36 PM

Did chest today, started off strong, then went down hill fast with strength, but had a hell of a pump. Weighed in at 164 which is up.

I did flat bench for 5 sets
Incline- 2 sets
Decline- 3 sets

I also did some shoulders.

**EME** · 06-01-2005, 08:56 PM

Keep up the good work Trick!

- EME

**DarkFalcon** · 06-01-2005, 09:07 PM

Quote:

Originally Posted by Trick D

Did chest today, started off strong, then went down hill fast with strength, but had a hell of a pump. Weighed in at 164 which is up.

I did flat bench for 5 sets
Incline- 2 sets
Decline- 3 sets

I also did some shoulders.

Sounds like your almost back to normal.

**Trick D** · 06-01-2005, 10:01 PM

Well, not back to normal, but coming back. I was doing 195 x 10 back in march at 165. I did 185 x 6 and it was tough. I will be back soon.

Tomorrow I will be doing back and biceps

**Trick D** · 06-03-2005, 06:32 PM

Well, my back workout was awesome!!!!!!!!!!

I did 5-6 sets of pull ups. 3 sets with weight...

Then I had a monster day on the deadlifts
135 x 15
205 x 12 (my girlfriend got 205 x 4)
295 x 8

Then I did biceps, did a lot of resistance and slow reps, to make sure that I got them feeling good. i did alternating, 1 arm and 2 arm preachers, ez curl bar, and 1 set of standing hammer curls to failure.

Today I am doing legs and triceps, looking forward to it.

**Trick D** · 06-05-2005, 02:27 AM

LEgs and triceps went alright, not my best workout, but it works.

**Trick D** · 06-06-2005, 11:18 PM

Took the weekend off, plus monday because of lack of sleep, start working out Tuesday. Looks like a Chest day, but we will report on that tomorrow.

**Trick D** · 06-08-2005, 03:20 PM

Well yesterday was a chest and biceps day. I switched it up a bit.

Chest I did 5 sets of chest

135 x 15
135 x 10
195 x 6
205 x 4 + 2 assisted
225 x 2

Then I did 10 sets of biceps... i had a good pump so i was happy.

crazycacti · 06-08-2005, 03:37 PM

Quote:

Then I did 10 sets of biceps...

u gaing on that and increasing weight/reps on every week - i only do 1 set - my bis get nailed with my back - esp deads

**Trick D** · 06-08-2005, 05:23 PM

Well, the strength is going up somewhat, but not drastically, got to remember that I have been working out for many years now, and it is hard to have steady increases in biceps and smaller muscle groups.

crazycacti · 06-08-2005, 06:02 PM

imo ur way overtraining -

5 sets for chest (major group) then 10 for biceps (minor group) just doesn't sound right at all

I currently do -

Shoulders - 3 work sets
Chest - 3 work sets
Back - 6 work sets
Legs - 4 work sets
Calves - 2 work sets
Triceps - 1 work set
Biceps - 1 work set

and my strength is thorugh the roof since i started and so i my mass - i have never hit a 'plateau' - as soon as my weights get stuck a little a change the exercises/rep number or take a week off

10 sets for a minor muscle group seems like a hell of a lot to me even with AAS

06-01-2005, 08:56 PM	#7
EME Super Moderator Join Date: Mar 2005 Posts: 3,264 Recipes: 0 Rep Power: 51	Keep up the good work Trick! - EME __________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.PhysiqueFXonline.com www.MichaelandKendra.com My wife, and IFBB Fitness Pro Kendra Elias' personal site: www.KendraElias.com Proud member of Team ALR: www.ALRIndustries.com

05-24-2005, 04:38 AM	#2
builtbeast Großer Moderator Join Date: May 2005 Location: In a very red state Posts: 1,430 Recipes: 0 Rep Power: 94	When I've been off for a while I lose a lot of strength, but it comes back quickly.

06-08-2005, 06:02 PM	#16
crazycacti Amateur Join Date: May 2005 Posts: 32 Recipes: 0 Rep Power: 0	imo ur way overtraining - 5 sets for chest (major group) then 10 for biceps (minor group) just doesn't sound right at all I currently do - Shoulders - 3 work sets Chest - 3 work sets Back - 6 work sets Legs - 4 work sets Calves - 2 work sets Triceps - 1 work set Biceps - 1 work set and my strength is thorugh the roof since i started and so i my mass - i have never hit a 'plateau' - as soon as my weights get stuck a little a change the exercises/rep number or take a week off 10 sets for a minor muscle group seems like a hell of a lot to me even with AAS

06-08-2005, 06:32 PM	#17
Trick D Mushroom Cloud Laying.... Join Date: May 2005 Location: Huntington West Virginia Posts: 4,852 Recipes: 0 Rep Power: 112