Haiz Recovers from Surgery Log...

**haiz69** · 08-29-2007, 12:53 AM

Haiz - Rebuilding Time

Well folks, the time is here for another log. I had gyno surgery on july 26th and my doctor has given me the ok to start lifting full body again, so this log is pretty special to me. I've never been more excited to hit the gym. I missed it every single day I was gone. I have managed to stay in decent shape, but I lost about 10 pounds during my time off. I am hoping that I can get back to my former self by the end of this log.

Training

My workouts during this log will be random at first, as I work lightly back into doing full chest exercises, but after a couple of weeks, I will be starting something like a push/pull twice a week. I'll write out the specific program when I start doing it. For now though, I am just going light in pushing exercises until I feel 100%.

Nutrition

Meal 1: 2 Eggs + 1 Cup of Oats + 1.25 Scoops of ON Whey

Meal 2: Chunk Lite Tuna Sandwhich on Sprouted Grain Bread, with Fat Free Nayomaise, lettuce, and tomatoes. Washed all down with 2 Cups of 1 % Milk.

Meal 3 (Pre-WO): 1 Cup of Oats with 2 Scoops Egg/Whey Blend

Post-WO: 2/3 Cup Nonfat Dry Milk (Same as 2 cups wet)+ 1 Scoop of whey.

Meal 4 (1 Hour PWO): 8 Ounces Veggie, 1 Cup Beans (black or pinto), 8oz lean protein (usually chicken), 1 Cup of Milk.

Meal 5: 8 Ounces Veggie, 8oz Lean Protein, Almonds, 1 Cup of Milk.

Meal 6 (Pre-Bed): 1/2 cup cottage cheese with 1 TBLS PB. 1 Cup of Milk with .5 scoop of muscle milk.

Stats

Weight - 170
BF% - 10-12
Height - 6'0"

Biggie · 08-29-2007, 01:21 AM

good luck, I'll be following this for sure!

danman77220 · 08-29-2007, 01:29 AM

Give the iron hell bro.

I want PRs and I want them NOW.

**haiz69** · 08-29-2007, 05:04 AM

Quote:

Originally Posted by danman77220

Give the iron hell bro.

I want PRs and I want them NOW.

PR's are in my future. Working back up slowly is going to be frustrating though...

**haiz69** · 08-29-2007, 05:04 AM

Quote:

Originally Posted by Biggie

good luck, I'll be following this for sure!

Thanks biggie!

DarkFalcon · 08-29-2007, 07:14 AM

Right on bro! Great to see ya back in the game!

Al Swearengen · 08-29-2007, 09:21 PM

Quote:

Originally Posted by haiz69

PR's are in my future. Working back up slowly is going to be frustrating though...

i can relate big time to that. always glad to see someone coming back after hard down time.

**bigDman** · 08-29-2007, 09:23 PM

good luck with the recovery

**haiz69** · 08-29-2007, 11:06 PM

Quote:

Originally Posted by Al Swearengen

i can relate big time to that. always glad to see someone coming back after hard down time.

Quote:

Originally Posted by bigDman

good luck with the recovery

Thanks guys! I'm headed to the gym right now. Should be interesting.

**haiz69** · 08-30-2007, 02:03 AM

Day 1: Lower Body

Squats

135X8 (30 Second Rest)
135X8 (30 Second Rest)
135X8 (30 Second Rest)

"Goblet"/"Cup" Squats

60X15
60X15
65X12
65X10

Hack Squats - Close Stance SuperSet W/ Calf Raises

140X20 - X25 Calves
160X15 - X20 Calves
160X15 - X20 Calves

Seated Leg Curl Superset with Donkey Calf Raises

160X20 - 90X20 Calves
200X12 - 100X15 Calves
200X11 - 100X15 Calves

Meh....Strength Wise, the workout was awful. I lost a lot more strength than I had imagined. Intensity was high though. Short Rest Periods and perfect form made for some solid stimulation. Overall, I'll give it a 7/10.

**haiz69** · 08-30-2007, 11:50 PM

Day 2: Light Chest/Shoulders

Machine Press

160X10
180X10
180X10

Incline DB Press

40X8
40X8
40X8

Decline Machine Press

100X12 -
100X10
100X10

DB Shoulder Press SuperSet W/ Laterals

35X8 - 20X10
35X8 - 20X10
35X8 - 20X10

Front Raises

20X15
20X15

Strength: 6/10

Talk about the definition of weak...I had no idea my lifts would go down this much. To give you a comparison, pre-surgery, my DB Shoulder Presses were 65X5. Pretty Humbling to do 35X8. Chest was taken very lightly. It felt good and I can already feel the soreness...

Endurance: 7/10

The workout was quick, so endurance wasn't much of a factor. I also don't have anything to compare it to in terms of chest/shoulder endurance in recent memory, so I really can't judge it too well right now.

Other

Overall, pretty up and down day. I was thrilled to start hitting chest again, but a bit frustrated at my strength. It will climb quickly though, so I'll be pushing harder than ever next time in the gym.

**haiz69** · 09-02-2007, 01:48 AM

Day 3: Off ------ Day 4: Back/Biceps

Lat Pulldown

110X12
120X12
120X12

Chest Row

55X8
55X8
55X8

Close Grip Pulldown

80X10
80X10
80X10

Close-Grip Row Superset with Bicep Curls

90X8 - 30X10
90X8 - 30X10
90X8 - 30X10

Cable Curls

90X10
90X8
70X12

Strength: /10

Slightly better strength. Still not "in" it yet though.

Endurance: 7/10

Pretty happy with this actually. I didn't do very much, but it all was as intense as possible.

Other

Ahh...I'm still not in the groove, so I am a bit disappointed. It almost as if I don't feel "at home" in the gym like I used to. I need to get that feeling back...Ugh.

**haiz69** · 09-03-2007, 05:24 PM

Day 5: Legs------ Day 6: LI Cardio + Stretching

Squat

135X8
155X5
160X5
165X5

Hack Squat Machine SuperSet W/ Calf Raises

200X8 - 200X15
200X8 - 200X15
200X8 - 200X15

Lunges SuperSet with DB Shrugs

35X8 - 70X10
35X8 - 70X10
35X8 - 70X10

Leg Extensions Superset with Leg Curls Superset W/ Seated Calf Raises

110X12 - 110X12 - 90X15
110X12 - 110X12 - 90X15
110X12 - 110X12 - 90X15

Strength: 8/10

MUCH happier today than with my last leg day. I didn't go anywhere near failure, but everything felt 100X better. Very Very pleased. Everything else went smoothly too. My legs were toast after that last superset.

Endurance: 10/10

Awesome endurance today. The supersets were hard, but I managed to push through them. Very cool.

Other

I'll be hitting the bike and doing some LI Cardio today for 45 or so minutes, just to get the blood flowing. Things are looking up though.

BigWeighter · 09-03-2007, 11:17 PM

u'll get the weight back in no time. I tore my right pectoralis major in May 2007, and had to rest about 1.5 months. Back then I was benching 185x3. I recovered, warm up good everytime and I hit 225x2 last week. Regaining strength is almost as easy as loosing it in the 1st place.

**haiz69** · 09-04-2007, 12:30 AM

Quote:

Originally Posted by BigWeighter

u'll get the weight back in no time. I tore my right pectoralis major in May 2007, and had to rest about 1.5 months. Back then I was benching 185x3. I recovered, warm up good everytime and I hit 225x2 last week. Regaining strength is almost as easy as loosing it in the 1st place.

Yeah. It seems like it will come back quickly.

Thanks for posting!

BigWeighter · 09-04-2007, 02:02 AM

Quote:

Originally Posted by haiz69

Yeah. It seems like it will come back quickly.

Thanks for posting!

no problem and i hope it all goes well.

08-29-2007, 12:53 AM	#1
haiz69 Iron Mass Sponsor Join Date: Nov 2006 Posts: 388 Recipes: 0 Rep Power: 26	Haiz Recovers from Surgery Log... Haiz - Rebuilding Time Well folks, the time is here for another log. I had gyno surgery on july 26th and my doctor has given me the ok to start lifting full body again, so this log is pretty special to me. I've never been more excited to hit the gym. I missed it every single day I was gone. I have managed to stay in decent shape, but I lost about 10 pounds during my time off. I am hoping that I can get back to my former self by the end of this log. Training My workouts during this log will be random at first, as I work lightly back into doing full chest exercises, but after a couple of weeks, I will be starting something like a push/pull twice a week. I'll write out the specific program when I start doing it. For now though, I am just going light in pushing exercises until I feel 100%. Nutrition Meal 1: 2 Eggs + 1 Cup of Oats + 1.25 Scoops of ON Whey Meal 2: Chunk Lite Tuna Sandwhich on Sprouted Grain Bread, with Fat Free Nayomaise, lettuce, and tomatoes. Washed all down with 2 Cups of 1 % Milk. Meal 3 (Pre-WO): 1 Cup of Oats with 2 Scoops Egg/Whey Blend Post-WO: 2/3 Cup Nonfat Dry Milk (Same as 2 cups wet)+ 1 Scoop of whey. Meal 4 (1 Hour PWO): 8 Ounces Veggie, 1 Cup Beans (black or pinto), 8oz lean protein (usually chicken), 1 Cup of Milk. Meal 5: 8 Ounces Veggie, 8oz Lean Protein, Almonds, 1 Cup of Milk. Meal 6 (Pre-Bed): 1/2 cup cottage cheese with 1 TBLS PB. 1 Cup of Milk with .5 scoop of muscle milk. Stats Weight - 170 BF% - 10-12 Height - 6'0" __________________ Supplements.net - Quality Supplements, Great Prices, Awesome Service

08-29-2007, 01:21 AM	#2
Biggie Pro Stature Join Date: May 2006 Posts: 838 Recipes: 0 Rep Power: 130	Re: Haiz Recovers from Surgery Log... good luck, I'll be following this for sure! __________________

08-29-2007, 01:29 AM	#3
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,030 Recipes: 1 Rep Power: 50	Re: Haiz Recovers from Surgery Log... Give the iron hell bro. I want PRs and I want them NOW. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

08-29-2007, 07:14 AM	#6
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Re: Haiz Recovers from Surgery Log... Right on bro! Great to see ya back in the game!

08-30-2007, 02:03 AM	#10
haiz69 Iron Mass Sponsor Join Date: Nov 2006 Posts: 388 Recipes: 0 Rep Power: 26	Re: Haiz Recovers from Surgery Log... Day 1: Lower Body Squats 135X8 (30 Second Rest) 135X8 (30 Second Rest) 135X8 (30 Second Rest) "Goblet"/"Cup" Squats 60X15 60X15 65X12 65X10 Hack Squats - Close Stance SuperSet W/ Calf Raises 140X20 - X25 Calves 160X15 - X20 Calves 160X15 - X20 Calves Seated Leg Curl Superset with Donkey Calf Raises 160X20 - 90X20 Calves 200X12 - 100X15 Calves 200X11 - 100X15 Calves Meh....Strength Wise, the workout was awful. I lost a lot more strength than I had imagined. Intensity was high though. Short Rest Periods and perfect form made for some solid stimulation. Overall, I'll give it a 7/10. __________________ Supplements.net - Quality Supplements, Great Prices, Awesome Service

08-30-2007, 11:50 PM	#11
haiz69 Iron Mass Sponsor Join Date: Nov 2006 Posts: 388 Recipes: 0 Rep Power: 26	Re: Haiz Recovers from Surgery Log... Day 2: Light Chest/Shoulders Machine Press 160X10 180X10 180X10 Incline DB Press 40X8 40X8 40X8 Decline Machine Press 100X12 - 100X10 100X10 DB Shoulder Press SuperSet W/ Laterals 35X8 - 20X10 35X8 - 20X10 35X8 - 20X10 Front Raises 20X15 20X15 Strength: 6/10 Talk about the definition of weak...I had no idea my lifts would go down this much. To give you a comparison, pre-surgery, my DB Shoulder Presses were 65X5. Pretty Humbling to do 35X8. Chest was taken very lightly. It felt good and I can already feel the soreness... Endurance: 7/10 The workout was quick, so endurance wasn't much of a factor. I also don't have anything to compare it to in terms of chest/shoulder endurance in recent memory, so I really can't judge it too well right now. Other Overall, pretty up and down day. I was thrilled to start hitting chest again, but a bit frustrated at my strength. It will climb quickly though, so I'll be pushing harder than ever next time in the gym. __________________ Supplements.net - Quality Supplements, Great Prices, Awesome Service

09-02-2007, 01:48 AM	#12
haiz69 Iron Mass Sponsor Join Date: Nov 2006 Posts: 388 Recipes: 0 Rep Power: 26	Re: Haiz Recovers from Surgery Log... Day 3: Off ------ Day 4: Back/Biceps Lat Pulldown 110X12 120X12 120X12 Chest Row 55X8 55X8 55X8 Close Grip Pulldown 80X10 80X10 80X10 Close-Grip Row Superset with Bicep Curls 90X8 - 30X10 90X8 - 30X10 90X8 - 30X10 Cable Curls 90X10 90X8 70X12 Strength: /10 Slightly better strength. Still not "in" it yet though. Endurance: 7/10 Pretty happy with this actually. I didn't do very much, but it all was as intense as possible. Other Ahh...I'm still not in the groove, so I am a bit disappointed. It almost as if I don't feel "at home" in the gym like I used to. I need to get that feeling back...Ugh. __________________ Supplements.net - Quality Supplements, Great Prices, Awesome Service

09-03-2007, 05:24 PM	#13
haiz69 Iron Mass Sponsor Join Date: Nov 2006 Posts: 388 Recipes: 0 Rep Power: 26	Re: Haiz Recovers from Surgery Log... Day 5: Legs------ Day 6: LI Cardio + Stretching Squat 135X8 155X5 160X5 165X5 Hack Squat Machine SuperSet W/ Calf Raises 200X8 - 200X15 200X8 - 200X15 200X8 - 200X15 Lunges SuperSet with DB Shrugs 35X8 - 70X10 35X8 - 70X10 35X8 - 70X10 Leg Extensions Superset with Leg Curls Superset W/ Seated Calf Raises 110X12 - 110X12 - 90X15 110X12 - 110X12 - 90X15 110X12 - 110X12 - 90X15 Strength: 8/10 MUCH happier today than with my last leg day. I didn't go anywhere near failure, but everything felt 100X better. Very Very pleased. Everything else went smoothly too. My legs were toast after that last superset. Endurance: 10/10 Awesome endurance today. The supersets were hard, but I managed to push through them. Very cool. Other I'll be hitting the bike and doing some LI Cardio today for 45 or so minutes, just to get the blood flowing. Things are looking up though. __________________ Supplements.net - Quality Supplements, Great Prices, Awesome Service

09-03-2007, 11:17 PM	#14
BigWeighter Pro Stature Join Date: Aug 2007 Posts: 353 Recipes: 0 Rep Power: 58	Re: Haiz Recovers from Surgery Log... u'll get the weight back in no time. I tore my right pectoralis major in May 2007, and had to rest about 1.5 months. Back then I was benching 185x3. I recovered, warm up good everytime and I hit 225x2 last week. Regaining strength is almost as easy as loosing it in the 1st place.