powerman's Mango training log - Page 10

**powerman2000** · 10-19-2006, 11:33 PM

Just got home from the doctor's office. Good news, he said I didn't tear the connective tendon and that it was actually a muscle tear. He said that it will heal 100% and no surgery is necessary.

**davtown** · 10-19-2006, 11:46 PM

Great to hear! :clapping:

**powerman2000** · 10-21-2006, 01:07 AM

Friday 10/20/06

BB Squats (345x3, 365x3, 385x3, 395x3)

BB Military Press (3x3- 205lbs)

I guess I've found my squat groove.

**bubba g** · 10-21-2006, 03:49 AM

Quote:

Originally Posted by powerman2000

Friday 10/20/06

BB Squats (345x3, 365x3, 385x3, 395x3)

BB Military Press (3x3- 205lbs)

I guess I've found my squat groove.

great news bro...

How long till you can lift unrestricted????

**powerman2000** · 10-21-2006, 05:29 PM

Quote:

Originally Posted by bubba g

great news bro...

How long till you can lift unrestricted????

The doctor said to give it one more month and then I can't start slowly.

**powerman2000** · 10-24-2006, 07:18 AM

Monday 10/23/06

I stopped my deload a week early. I just felt like that was the thing to do. I wanted to start preparing for my pec rehab and my lat injury is almost healed too. I won't be following Bill Starr's 5x5 right now for the same reasons. I figure that it will take me about 4 months to get my chest back to where it was before the injury. I'll go ahead and list some of what I'm doing in my workouts, but the rehab stuff will be left out for now. I'm going to switch to a DFHT routine training every muscle group 2x per week.

BB Military Press (185x10, 205x6)
DB Military Press (2x8- 80s)

I did some pushups, some incline presses with just the bar. I did some really light BB rows and T-bar rows. I also did some rear delt work, and side laterals.

I did 4 sets of biceps and 4 sets of triceps and then walked on the treadmill for 35 minutes. Even though I'll be training legs 2x per week I'll only be doing BB squats 1x per week.

**Fitnfirm** · 10-24-2006, 03:40 PM

Awesome news!!!!! Still a muscle tear is no fun, it will heal! :clapping: Now lets not let it happen again ok !!!!!!!!

DarkFalcon · 10-24-2006, 10:54 PM

Quote:

Originally Posted by powerman2000

The doctor said to give it one more month and then I can't start slowly.

Excellent

**powerman2000** · 10-29-2006, 11:56 AM

Training is Monday, Tuesday and Friday, Saturday.

Monday - Upper
Tuesday - Lower

Friday - Upper
Saturday - Lower

I'm going to mixing up my workouts a lot in terms of rep schemes as well as exercises performed with only a few exceptions.

For example, I am planning on doing BB Squats every Saturday.

Here was yesterday's workout.

Saturday 10/28/06

BB Squats (5x5- 315lbs)
Seated Calves (4x8- 180lbs)
Machine Ab Crunch (4x8- 170lbs)

**powerman2000** · 10-31-2006, 07:26 AM

Well, I'm still working on my left lat and right pec tear rehab. The lat injury is healing faster of course since it was only a very bad strain and not an actual muscle tear like my pec.

Monday 10/30/06

Upper

BB Military Press (3x5- 205lbs)
DB Military Press (2x8- 80s)
Pushups 3x12
BB Incline Press (1x10- 65lbs) I felt a slight twinge of pain so I stopped right there
DB Side Laterals (2x10- 30s)
Rear Delts (2x8- 30lbs) plate loaded machine
BB Rows (3x8- 135lbs)
Wide Grip Cable Pulldwn (2x10- 120lbs) This hurt my lat more than the BB Rows
DB Shrugs (2x6- 125s) no straps
DB overhead tricep exts (3x8- 85lbs)
DB seated curls (3x8- 40s)
30 minutes on the treadmill

**davtown** · 10-31-2006, 08:41 AM

Best of wishes on your recovery, pman

**bigDman** · 10-31-2006, 10:01 AM

hope you feel better sooon powerman.
Injuries Suck

Yardicus · 10-31-2006, 08:54 PM

ouch on the pec bro, glad to hear you can start slow in a month rather than much longer rehab...

**powerman2000** · 11-01-2006, 07:25 AM

Thanks everyone for the well wishes.

Tuesday 10/31/06

80 minutes of cardio on the treadmill. 125-130 BPM

I decided to move my lower body workout from Tuesday to Wednesday and then start doing some cardio on Tuesdays.

**powerman2000** · 11-02-2006, 06:34 AM

Wednesday 11/01/06

Lower

BB Squats (3x10- 275lbs) ATG
Hack Squats (2x8- 315lbs) ATG
DB SLDL (2x8- 100s) no straps
Standing Calves (4x8- 240lbs) machine

**DJSTARER** · 11-02-2006, 06:39 AM

what's the reason for the DB SLDLs?

10-19-2006, 11:33 PM	#271
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Just got home from the doctor's office. Good news, he said I didn't tear the connective tendon and that it was actually a muscle tear. He said that it will heal 100% and no surgery is necessary. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

10-19-2006, 11:46 PM	#272
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	Great to hear! :clapping: __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

10-21-2006, 01:07 AM	#273
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Friday 10/20/06 BB Squats (345x3, 365x3, 385x3, 395x3) BB Military Press (3x3- 205lbs) I guess I've found my squat groove. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

10-24-2006, 07:18 AM	#276
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Monday 10/23/06 I stopped my deload a week early. I just felt like that was the thing to do. I wanted to start preparing for my pec rehab and my lat injury is almost healed too. I won't be following Bill Starr's 5x5 right now for the same reasons. I figure that it will take me about 4 months to get my chest back to where it was before the injury. I'll go ahead and list some of what I'm doing in my workouts, but the rehab stuff will be left out for now. I'm going to switch to a DFHT routine training every muscle group 2x per week. BB Military Press (185x10, 205x6) DB Military Press (2x8- 80s) I did some pushups, some incline presses with just the bar. I did some really light BB rows and T-bar rows. I also did some rear delt work, and side laterals. I did 4 sets of biceps and 4 sets of triceps and then walked on the treadmill for 35 minutes. Even though I'll be training legs 2x per week I'll only be doing BB squats 1x per week. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

10-29-2006, 11:56 AM	#279
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Training is Monday, Tuesday and Friday, Saturday. Monday - Upper Tuesday - Lower Friday - Upper Saturday - Lower I'm going to mixing up my workouts a lot in terms of rep schemes as well as exercises performed with only a few exceptions. For example, I am planning on doing BB Squats every Saturday. Here was yesterday's workout. Saturday 10/28/06 BB Squats (5x5- 315lbs) Seated Calves (4x8- 180lbs) Machine Ab Crunch (4x8- 170lbs) __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

10-24-2006, 03:40 PM	#277
Fitnfirm Spanky Doodle ! Join Date: Jan 2006 Location: Muscle Land Posts: 1,821 Recipes: 0 Rep Power: 47	Awesome news!!!!! Still a muscle tear is no fun, it will heal! :clapping: Now lets not let it happen again ok !!!!!!!!

10-31-2006, 07:26 AM	#280
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Well, I'm still working on my left lat and right pec tear rehab. The lat injury is healing faster of course since it was only a very bad strain and not an actual muscle tear like my pec. Monday 10/30/06 Upper BB Military Press (3x5- 205lbs) DB Military Press (2x8- 80s) Pushups 3x12 BB Incline Press (1x10- 65lbs) I felt a slight twinge of pain so I stopped right there DB Side Laterals (2x10- 30s) Rear Delts (2x8- 30lbs) plate loaded machine BB Rows (3x8- 135lbs) Wide Grip Cable Pulldwn (2x10- 120lbs) This hurt my lat more than the BB Rows DB Shrugs (2x6- 125s) no straps DB overhead tricep exts (3x8- 85lbs) DB seated curls (3x8- 40s) 30 minutes on the treadmill __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

10-31-2006, 08:41 AM	#281
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	Best of wishes on your recovery, pman __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

10-31-2006, 08:54 PM	#283
Yardicus Cutting Yardie Join Date: Apr 2005 Location: Indiana Posts: 918 Recipes: 0 Rep Power: 26	ouch on the pec bro, glad to hear you can start slow in a month rather than much longer rehab...

11-01-2006, 07:25 AM	#284
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Thanks everyone for the well wishes. Tuesday 10/31/06 80 minutes of cardio on the treadmill. 125-130 BPM I decided to move my lower body workout from Tuesday to Wednesday and then start doing some cardio on Tuesdays. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

11-02-2006, 06:34 AM	#285
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Wednesday 11/01/06 Lower BB Squats (3x10- 275lbs) ATG Hack Squats (2x8- 315lbs) ATG DB SLDL (2x8- 100s) no straps Standing Calves (4x8- 240lbs) machine __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

11-02-2006, 06:39 AM	#286
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,165 Recipes: 0 Rep Power: 116	what's the reason for the DB SLDLs? __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

11-02-2006, 06:41 AM	#287
Achilles_ New Member Join Date: Nov 2006