powerman's Mango training log - Page 13

**powerman2000** · 12-19-2006, 07:17 AM

Quote:

Originally Posted by bubba g

Good job bro.. glad to hear you are recovering well....

Thanks..................I just wish as part of the healing process that the divet I now have in my pec would go away. It's not huge, but it's pretty easy to see.

**bubba g** · 12-19-2006, 07:27 AM

Quote:

Originally Posted by powerman2000

Thanks..................I just wish as part of the healing process that the divet I now have in my pec would go away. It's not huge, but it's pretty easy to see.

What did your doc say? Will it go away eventualy??

**powerman2000** · 12-19-2006, 07:38 AM

Quote:

Originally Posted by bubba g

What did your doc say? Will it go away eventualy??

I didn't ask the doctor about it.

I wouldn't expect it to go away and heal looking just the way it did before I tore it.

Just wishful thinking on my part.

**bubba g** · 12-19-2006, 07:42 AM

maybe it will... it takes 2 year to heal completly

**powerman2000** · 12-19-2006, 08:03 AM

Quote:

Originally Posted by bubba g

maybe it will... it takes 2 year to heal completly

You're kidding?

Where did you get that data from?

Remember mine was a small muscle tear and not a tendon rupture.

**bubba g** · 12-19-2006, 08:28 AM

Quote:

Originally Posted by powerman2000

You're kidding?

Where did you get that data from?

Remember mine was a small muscle tear and not a tendon rupture.

A surgeon told me that.. when you get injured, or have surgery, your body repairs the area quickly, and sloppily..

To explain it he said imagine a mason putting up a brick wall in a big hurry, not being careful, not measuring, or leveling as they go. that is what the body does when it is injured... over the next two years it is like the mason rebuilds the wall part by part, and does a better job this time around...

So maybe their is hope...

**powerman2000** · 12-19-2006, 08:33 AM

Quote:

Originally Posted by bubba g

A surgeon told me that.. when you get injured, or have surgery, your body repairs the area quickly, and sloppily..

To explain it he said imagine a mason putting up a brick wall in a big hurry, not being careful, not measuring, or leveling as they go. that is what the body does when it is injured... over the next two years it is like the mason rebuilds the wall part by part, and does a better job this time around...

So maybe their is hope...

Cool!

That also means I have about another year and a half before I am really 100%

Based on what you learned from this guy how do you think I should handle my progression during the next 12+ months? I would hate to reinjure myself!!!

**bubba g** · 12-19-2006, 08:42 AM

Quote:

Originally Posted by powerman2000

Cool!

That also means I have about another year and a half before I am really 100%

Based on what you learned from this guy how do you think I should handle my progression during the next 12+ months? I would hate to reinjure myself!!!

I waited till I got clearance from my doctor, I took it easy for the first few weeks, then I just started adding the weight as I could handle it.. my strength increased fast... took a while to get confidence I wouldn't reinjure the area ofcoarse, but now like I said I am 100%

If your doc said you are fine to lift, then you should be good to go... You have been training long enough to know what you can handle.. also you have torn a muscle now, so you know what it feels like...

**powerman2000** · 12-19-2006, 08:52 AM

Quote:

Originally Posted by bubba g

I waited till I got clearance from my doctor, I took it easy for the first few weeks, then I just started adding the weight as I could handle it.. my strength increased fast... took a while to get confidence I wouldn't reinjure the area ofcoarse, but now like I said I am 100%

If your doc said you are fine to lift, then you should be good to go... You have been training long enough to know what you can handle.. also you have torn a muscle now, so you know what it feels like...

Ok.....cool.........but how fast or how much weight did you increase every week once you started lifting again? I have never been a very conservative lifter and I've always pushed myself to whatever limits I believed I could handle. I guess up until I tore my pec I was always right in judging just how much I could push myself.

I guess it's pretty obvious right now that I'm struggling mentally and feeling unsure about whether I should just push myself as hard as I feel like I can, but what if I'm wrong again?

I'm being a big baby, I know.

**bubba g** · 12-19-2006, 09:09 AM

Quote:

Originally Posted by powerman2000

Ok.....cool.........but how fast or how much weight did you increase every week once you started lifting again? I have never been a very conservative lifter and I've always pushed myself to whatever limits I believed I could handle. I guess up until I tore my pec I was always right in judging just how much I could push myself.

I guess it's pretty obvious right now that I'm struggling mentally and feeling unsure about whether I should just push myself as hard as I feel like I can, but what if I'm wrong again?

I'm being a big baby, I know.

Not sure if you remeber that I hurt my bicep breaking up ice in my friends driveway.. But when it happened I was curling 150 for 12 reps a little cheating on the last two reps but the 1st 10 were nice and slow perfect form.. After my doctor cleared me to lift unrestricted again for curls I warmed up with 50lbs felt heavy to me for 50lbs.. I did 2 warm up sets with it. went up to 80 lbs, and it felt really heavy to me. I was upset that I lost so much strength.. the next week I did 80 again, but it didn't feel that heavy.. still I was playing it safe... the next week it felt light so I went up to 90lbs after warmup, still too light added another 10lbs did 100lbs for 12 reps.. the next week I did 110lbs the week after that 125, then 135, then 145 etc... I was able to add atleast 10lbs a week. 15 one week.. now I am doing 155 for 12... I think it is close to my natural limit... so it only took me a couple moths to get back to where I was...

the whole time like I said my bicep didn't feel 100%.. I had no pain, but it felt different..

try adding 10 lbs a week, and see how it goes... If it gets painful then back off for a week, or keep it the same the next week...

**powerman2000** · 12-19-2006, 09:30 AM

Quote:

Originally Posted by bubba g

Not sure if you remeber that I hurt my bicep breaking up ice in my friends driveway.. But when it happened I was curling 150 for 12 reps a little cheating on the last two reps but the 1st 10 were nice and slow perfect form.. After my doctor cleared me to lift unrestricted again for curls I warmed up with 50lbs felt heavy to me for 50lbs.. I did 2 warm up sets with it. went up to 80 lbs, and it felt really heavy to me. I was upset that I lost so much strength.. the next week I did 80 again, but it didn't feel that heavy.. still I was playing it safe... the next week it felt light so I went up to 90lbs after warmup, still too light added another 10lbs did 100lbs for 12 reps.. the next week I did 110lbs the week after that 125, then 135, then 145 etc... I was able to add atleast 10lbs a week. 15 one week.. now I am doing 155 for 12... I think it is close to my natural limit... so it only took me a couple moths to get back to where I was...

the whole time like I said my bicep didn't feel 100%.. I had no pain, but it felt different..

try adding 10 lbs a week, and see how it goes... If it gets painful then back off for a week, or keep it the same the next week...

I've been going up 20 lbs a week on BB press exercises so far. For my last chest workout I was planning on only going up 10 lbs just to stay safe, but I felt like another 20 lb increase would feel ok so that's what I did, and it was just fine.

I do remember the bicep injury, but you never outlined, at least for me, how your recovery went. Thanks for taking the time here to do that today. It's been an encouragement for me. I guess I'll just use my best judgement and take things from there. It's all I can do anyways.

**powerman2000** · 12-27-2006, 06:52 AM

Saturday 12/23/06

Shoulders

DB Military Press (3x10- 75s)
DB side laterals (3x10- 35s)
DB rear delt laterals (3x10- 40s)
Upright Rows (3x10- 130lbs) cable/rope

30 minutes on the treadmill

**powerman2000** · 12-27-2006, 07:02 AM

Sunday 12/24/06

I did legs today, but after I trashed myself shoveling a ton of snow from our recent blizzard I had very little strength for a normal workout. Instead I went lighter and did a lot more volume, which made me sore as hell.

**powerman2000** · 12-27-2006, 07:12 AM

Tuesday 12/26/06

Chest

BB Incline Press (3x10- 165lbs)
DB Flat bench press (3x10- 70s)
BB Decline Press (3x10- 135lbs)

Triceps

DB seated overhead exts (3x10- 85lb)
Machine tricep dips (3x10- 230lbs) plate loaded
Reverse grip pressdowns (3x12- 120lbs) cable

I'm not sure what to make of my chest situation. I thought that I noticed a little of the same bruising I had on my bicep a couple of weeks ago during my chest workout and today I definitely could see the return of that same bruising I had when I injured my pec back in late August. It's very slight, but it still kind of freaks me out and I don't know what to think. I have to believe that I am causing a small amount of bleeding and that is why I can see some bruising again. I am thinking of maybe skipping next weeks chest workout even though I feel alright and my strength is continuing to progress very nicely.

**powerman2000** · 12-28-2006, 07:21 AM

Wednesday 12/27/06

Back

Deadlifts (3x6- 365lbs)
DB Shrugs (3x10- 100s)
Seated Rows (3x8- 360lbs) plate loaded
Pulldowns (3x8- 270lbs) plate loaded

Biceps

Cable EZ bar Curls (4x12- 120lbs)

Comfortable workout for me. Tonight I was finally beginning to feel like my old self again. That means I was feeling pretty good overall. I included some pics below of the row machine and the pulldown machine that I use and I absolutely love them!

12-27-2006, 06:52 AM	#372
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Saturday 12/23/06 Shoulders DB Military Press (3x10- 75s) DB side laterals (3x10- 35s) DB rear delt laterals (3x10- 40s) Upright Rows (3x10- 130lbs) cable/rope 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

12-27-2006, 07:02 AM	#373
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Sunday 12/24/06 I did legs today, but after I trashed myself shoveling a ton of snow from our recent blizzard I had very little strength for a normal workout. Instead I went lighter and did a lot more volume, which made me sore as hell. __________________ 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

12-27-2006, 07:12 AM	#374
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Tuesday 12/26/06 Chest BB Incline Press (3x10- 165lbs) DB Flat bench press (3x10- 70s) BB Decline Press (3x10- 135lbs) Triceps DB seated overhead exts (3x10- 85lb) Machine tricep dips (3x10- 230lbs) plate loaded Reverse grip pressdowns (3x12- 120lbs) cable I'm not sure what to make of my chest situation. I thought that I noticed a little of the same bruising I had on my bicep a couple of weeks ago during my chest workout and today I definitely could see the return of that same bruising I had when I injured my pec back in late August. It's very slight, but it still kind of freaks me out and I don't know what to think. I have to believe that I am causing a small amount of bleeding and that is why I can see some bruising again. I am thinking of maybe skipping next weeks chest workout even though I feel alright and my strength is continuing to progress very nicely. __________________ 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

12-28-2006, 07:21 AM	#375
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,245 Recipes: 0 Rep Power: 203	Wednesday 12/27/06 Back Deadlifts (3x6- 365lbs) DB Shrugs (3x10- 100s) Seated Rows (3x8- 360lbs) plate loaded Pulldowns (3x8- 270lbs) plate loaded Biceps Cable EZ bar Curls (4x12- 120lbs) Comfortable workout for me. Tonight I was finally beginning to feel like my old self again. That means I was feeling pretty good overall. I included some pics below of the row machine and the pulldown machine that I use and I absolutely love them! __________________ 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

12-19-2006, 07:42 AM	#364
bubba g Moderator Join Date: Sep 2005 Posts: 2,949 Recipes: 0 Rep Power: 177	maybe it will... it takes 2 year to heal completly