Road To Recovery

**BobThePotato** · 06-21-2005, 09:31 PM

June 21, 2005

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Well its been quite some time since I last logged my workouts, but i find i make better gains when i have it written out. I made it up to 200lbs before surgerey and managed to keep the weight afterwards, but i figured it was time to lean up a little bit. Im now at 191.5lbs, and am stronger than I was at 200. Right now my routine is based on many DC principals, but is not a DC routine in any way. Lol, i had to put in that disclaimer so that you DC disciples wouldnt try and eat me

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EZ Bar Curls: 40x10 70x5 120x3
Alternating Hammer Curls: 40'sx20
Squats: 45x6 95x6 115x6 135x6/6
Leg Press Lockouts: 540x25
Leg Press Calf Raises: 270x6* 360x6* 450x6* 540x6* 630x6*
Behind the Back BB Wrist Curls: 135x12 185x6/6
Ball Crunches: 25x8/8
Decline Bench Vacumes: 1x30seconds

*10second extreme stretch each rep

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Extreme Stretching:
Forearm: Pressed against a wall x 30 seconds
Hamstring: Sit and reach x 30 seconds
Biceps: N/A becuase i have yet to find a stretch that realy hits my biceps well
Quads: N/A due to knee surgerey i cant stress my kness like that

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Comments: None

**BobThePotato** · 06-23-2005, 03:47 PM

June 22, 2005

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40 Minutes low intensity cardio on treadmill.

**BobThePotato** · 06-23-2005, 10:39 PM

June 23, 2005

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Hammer Strength Rows: 90x10 180x4 230x6 RPx3 RPx2 180x10
Dante's Wide Grip Pullup Thinger: BWx10 25x8 RPx4

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Extreme Stretching:
None due to the fact that i fergot my straps today.

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Comments: the workout was shit and i felt like crap, yep that about sums it up.

**BobThePotato** · 06-24-2005, 07:54 PM

June 24, 2005

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Flat BB Bench: 135x10 185x5 225x2 275x1
Smith Flat Bench: 275x3 RPx2 RPx2 295x1*
DB Shoulder Press: 45'sx10 80'sx4 RPx2
Standing Machine Shoulder Press: 10x8 RPx6 RPx12**
Tricep Pushdowns: 120x15 100x10 80x15

*Negative
**Plates were numbered

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Extreme Stretching:
Chest: 45'sx45seconds
Shoulders: Shoulder stretchx30seconds
Triceps: 50'sx60seconds

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Comments: Well today realy sucked, 275 for 1 and on monday i got it for 3.. time to switch up exersizes i guess. Shoulderpess was also realy weak as i have goten the 80's for 9-10 before.. o well. Despite the workout sucking i felt realy good afterwards. My triceps are starting to feel strained after heavy chest sets, so maybe its time to cruise for about a week, we will see.

**BobThePotato** · 06-24-2005, 08:04 PM

Ok maybe its time to get my split down on paper so i can be a bit more organized... the split will be 2 days on 1 day off 2 days on 2 days off.

A1: Back Width/Back Thickness/Biceps/Forearms

Hammer Strength Rows
Wide Grip Pullups
BB Shrugs
Alternating hammer curls

A2: Chest/Shoulders/Triceps

DB Flat Bench
Standing Machine Shoulder Press
Close Grip Bench

A3: Quads/Hamstrings/Calves

Squat
Leg Press
Leg Press Calf raises

A1: Replacement Exersizes

BB Rows
Rack Chins
EZ Bar Curls
Plate Pinches
Behind the back Wrist curls

A2: Replacement Exersizes

BB Flat Bench
Smith Shoulder Press
DB Shoulder Press
Sitting Side Laterals
Tricep Pushdowns
Bench Dips

A3: Replacement Exersizes

Hack Squats
Hamstring Curls
Stiff Leg Deads
Leg Press Calf Raises

Ok so that about sumarizes it, although it might be slightly changed depending on how the next few weeks go.

**BobThePotato** · 06-27-2005, 10:25 PM

June 26, 2005

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30 Minutes low intensity cardio on a bike.

**BobThePotato** · 06-27-2005, 10:28 PM

June 27, 2005

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Smith Squat: BWx6 95x6 135x6 185x6/6
Leg Press: 405x20/20
Leg Press Calf Raises: 425x6* 495x6 405x6*

*10 Second negative each rep

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Extreme Stretching:
None

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Comments: Leg days are starting to become meaningful again, i cant wait till i can start squating hard core again without this nagging kneecap pain.

**BobThePotato** · 06-29-2005, 12:59 AM

June 28, 2005

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Hammer Strength Rows: 90x10 180x4 250x8 270x4 250x4*
Widegrip Pullups: BWx6/5
BB Shrugs: 135x8 225x6 335x7/7
Alternating Hammer Curls: 55'sx16 60'sx8

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Extreme Stretching:
Back:
Widegrip Pulldown@225lbsx40seconds
Hammer Grip Pullup@40lbsx30seconds
Back Stretchx50seconds
Biceps:
Bicep stretchx40seconds
Forearms:
Forearms stretch against wallx40seconds

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Comments: Well the hammer rows went up 20lbs and up 2 reps so its going pretty good. Im switching from pulldowns to pullups becuase it is a far superior exersize, adding 5 lbs each day. Overall pretty good workout.

Dan · 06-29-2005, 02:03 PM

Cool man keep going!!!

**BobThePotato** · 07-01-2005, 03:17 AM

Thanks Dan

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June 28, 2005 Cont.

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30 Minutes low intensity cardio on a bike.

**BobThePotato** · 07-01-2005, 03:18 AM

June 29, 2005

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30 Minutes low intensity cardio on a bike.

**BobThePotato** · 07-01-2005, 03:26 AM

June 30, 2005

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Flat DB Bench: 30'sx10 55'sx6 85'sx3 95'sx6 100'sx4
Standing Machine Shoulder Press: 5x10 12x4 15x6 RPx3*
Tricep Pushdowns: 120x15 120x15 150x10

*Plates were numbered

-----------------------

Extreme Stretching:
Chest:
45'sx30seconds
Shoulders:
Ant delt stretchx30seconds
Post/Med delt stretchx30seconds
Triceps:
50'sx30seconds

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Comments: DB bench felt realy good, its the first time ive done it in a while, people say it works ur tri's more but i seem to get a much better chest contraction/pump when doing DB's. Im not goona do any heavy tricep isolation work for a while becuase they are feeling better again and i dont want to mess it up again. The DB's only go up to 130's so ill prolly need to switch back to BB in a month or 2. My right shoulder has been feelign iffy lately but it was fine during my workout so we will see.

**BobThePotato** · 07-02-2005, 01:38 AM

July 1, 2005

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Squat: 45x6 95x6 135x6 185x6/6
Leg Press: 450x20
Leg Press Calf Raises: 495x6 495x6 405x6*

*10 Second negative each rep

-----------------------

Extreme Stretching:
Hamstrings:
Hamstring stretchx30seconds

-----------------------

Comments: None

bluehazard · 07-02-2005, 06:43 AM

Good log so far. What did you have surgery for if you don't mind me asking?

**BobThePotato** · 07-03-2005, 05:26 PM

On my left knee i got ACL repair surgerey, and on my right i got ACL + Minisucs Repair surgerey. My right leg i got done about... 6-7 months ago, my left about a month and a half ago.

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July 2, 2005

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45 Minutes low intensity cardio on a bike.

Vegeto · 07-03-2005, 06:36 PM

Good for you on the recovery, hope you make 100% soon. Nice log too. I have a question though, why do you do flat bench press with both the bb and the smith? I see your weights are heavier with the smith, but I think that's a safety risk. Not to pry, just a question.

**BobThePotato** · 07-03-2005, 07:50 PM

Ah, that day I did realy crappy and i didnt want to feel like it was a total waste, so i did a set of smith, i was going to switch to smith originally to replace bench for a bit, but instead i decided on dumbells. I dont realy see how its a saftey risk, i can always do more on the smith than normal Bench, i asumed that was the case with everyone, due to no wasted effort in stabilization ect.

**BobThePotato** · 07-04-2005, 05:00 PM

July 4, 2005

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30 Minutes low intensity cardio on a bike.

06-21-2005, 09:31 PM	#1
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	Road To Recovery June 21, 2005 ----------------------- Well its been quite some time since I last logged my workouts, but i find i make better gains when i have it written out. I made it up to 200lbs before surgerey and managed to keep the weight afterwards, but i figured it was time to lean up a little bit. Im now at 191.5lbs, and am stronger than I was at 200. Right now my routine is based on many DC principals, but is not a DC routine in any way. Lol, i had to put in that disclaimer so that you DC disciples wouldnt try and eat me ----------------------- EZ Bar Curls: 40x10 70x5 120x3 Alternating Hammer Curls: 40'sx20 Squats: 45x6 95x6 115x6 135x6/6 Leg Press Lockouts: 540x25 Leg Press Calf Raises: 270x6* 360x6* 450x6* 540x6* 630x6* Behind the Back BB Wrist Curls: 135x12 185x6/6 Ball Crunches: 25x8/8 Decline Bench Vacumes: 1x30seconds 10second extreme stretch each rep ----------------------- Extreme Stretching: Forearm: Pressed against a wall x 30 seconds Hamstring: Sit and reach x 30 seconds Biceps: N/A becuase i have yet to find a stretch that realy hits my biceps well Quads: N/A due to knee surgerey i cant stress my kness like that ----------------------- Comments: None __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt." Last edited by BobThePotato : 06-24-2005 at 07:55 PM.*

06-23-2005, 03:47 PM	#2
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	June 22, 2005 ----------------------- 40 Minutes low intensity cardio on treadmill. __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt."

06-23-2005, 10:39 PM	#3
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	June 23, 2005 ----------------------- Hammer Strength Rows: 90x10 180x4 230x6 RPx3 RPx2 180x10 Dante's Wide Grip Pullup Thinger: BWx10 25x8 RPx4 ----------------------- Extreme Stretching: None due to the fact that i fergot my straps today. ----------------------- Comments: the workout was shit and i felt like crap, yep that about sums it up. __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt." Last edited by BobThePotato : 06-24-2005 at 07:54 PM.

06-24-2005, 07:54 PM	#4
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	June 24, 2005 ----------------------- Flat BB Bench: 135x10 185x5 225x2 275x1 Smith Flat Bench: 275x3 RPx2 RPx2 295x1* DB Shoulder Press: 45'sx10 80'sx4 RPx2 Standing Machine Shoulder Press: 10x8 RPx6 RPx12** Tricep Pushdowns: 120x15 100x10 80x15 Negative *Plates were numbered ----------------------- Extreme Stretching: Chest: 45'sx45seconds Shoulders: Shoulder stretchx30seconds Triceps: 50'sx60seconds ----------------------- Comments: Well today realy sucked, 275 for 1 and on monday i got it for 3.. time to switch up exersizes i guess. Shoulderpess was also realy weak as i have goten the 80's for 9-10 before.. o well. Despite the workout sucking i felt realy good afterwards. My triceps are starting to feel strained after heavy chest sets, so maybe its time to cruise for about a week, we will see. __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt."

06-24-2005, 08:04 PM	#5
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	Ok maybe its time to get my split down on paper so i can be a bit more organized... the split will be 2 days on 1 day off 2 days on 2 days off. A1: Back Width/Back Thickness/Biceps/Forearms Hammer Strength Rows Wide Grip Pullups BB Shrugs Alternating hammer curls A2: Chest/Shoulders/Triceps DB Flat Bench Standing Machine Shoulder Press Close Grip Bench A3: Quads/Hamstrings/Calves Squat Leg Press Leg Press Calf raises A1: Replacement Exersizes BB Rows Rack Chins EZ Bar Curls Plate Pinches Behind the back Wrist curls A2: Replacement Exersizes BB Flat Bench Smith Shoulder Press DB Shoulder Press Sitting Side Laterals Tricep Pushdowns Bench Dips A3: Replacement Exersizes Hack Squats Hamstring Curls Stiff Leg Deads Leg Press Calf Raises Ok so that about sumarizes it, although it might be slightly changed depending on how the next few weeks go. __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt." Last edited by BobThePotato : 06-29-2005 at 04:16 AM.

06-27-2005, 10:25 PM	#6
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	June 26, 2005 ----------------------- 30 Minutes low intensity cardio on a bike. __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt."

06-27-2005, 10:28 PM	#7
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	June 27, 2005 ----------------------- Smith Squat: BWx6 95x6 135x6 185x6/6 Leg Press: 405x20/20 Leg Press Calf Raises: 425x6* 495x6 405x6* 10 Second negative each rep ----------------------- Extreme Stretching: None ----------------------- Comments: Leg days are starting to become meaningful again, i cant wait till i can start squating hard core again without this nagging kneecap pain. __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt." Last edited by BobThePotato : 06-29-2005 at 01:00 AM.*

06-29-2005, 12:59 AM	#8
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	June 28, 2005 ----------------------- Hammer Strength Rows: 90x10 180x4 250x8 270x4 250x4* Widegrip Pullups: BWx6/5 BB Shrugs: 135x8 225x6 335x7/7 Alternating Hammer Curls: 55'sx16 60'sx8 ----------------------- Extreme Stretching: Back: Widegrip Pulldown@225lbsx40seconds Hammer Grip Pullup@40lbsx30seconds Back Stretchx50seconds Biceps: Bicep stretchx40seconds Forearms: Forearms stretch against wallx40seconds ----------------------- Comments: Well the hammer rows went up 20lbs and up 2 reps so its going pretty good. Im switching from pulldowns to pullups becuase it is a far superior exersize, adding 5 lbs each day. Overall pretty good workout. __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt."

06-29-2005, 02:03 PM	#9
Dan Unpaid Trash Collector Join Date: Apr 2005 Location: Colorado Posts: 1,725 Recipes: 0 Rep Power: 26	Cool man keep going!!!

07-01-2005, 03:17 AM	#10
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	Thanks Dan ----------------------- June 28, 2005 Cont. ----------------------- 30 Minutes low intensity cardio on a bike. __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt."

07-01-2005, 03:18 AM	#11
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	June 29, 2005 ----------------------- 30 Minutes low intensity cardio on a bike. __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt."

07-01-2005, 03:26 AM	#12
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	June 30, 2005 ----------------------- Flat DB Bench: 30'sx10 55'sx6 85'sx3 95'sx6 100'sx4 Standing Machine Shoulder Press: 5x10 12x4 15x6 RPx3* Tricep Pushdowns: 120x15 120x15 150x10 *Plates were numbered ----------------------- Extreme Stretching: Chest: 45'sx30seconds Shoulders: Ant delt stretchx30seconds Post/Med delt stretchx30seconds Triceps: 50'sx30seconds ----------------------- Comments: DB bench felt realy good, its the first time ive done it in a while, people say it works ur tri's more but i seem to get a much better chest contraction/pump when doing DB's. Im not goona do any heavy tricep isolation work for a while becuase they are feeling better again and i dont want to mess it up again. The DB's only go up to 130's so ill prolly need to switch back to BB in a month or 2. My right shoulder has been feelign iffy lately but it was fine during my workout so we will see. __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt."

07-02-2005, 01:38 AM	#13
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	July 1, 2005 ----------------------- Squat: 45x6 95x6 135x6 185x6/6 Leg Press: 450x20 Leg Press Calf Raises: 495x6 495x6 405x6* *10 Second negative each rep ----------------------- Extreme Stretching: Hamstrings: Hamstring stretchx30seconds ----------------------- Comments: None __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt."

07-02-2005, 06:43 AM	#14
bluehazard www.whyquit.com Join Date: May 2005 Posts: 255 Recipes: 0 Rep Power: 8	Good log so far. What did you have surgery for if you don't mind me asking?

07-03-2005, 05:26 PM	#15
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	On my left knee i got ACL repair surgerey, and on my right i got ACL + Minisucs Repair surgerey. My right leg i got done about... 6-7 months ago, my left about a month and a half ago. ----------------------- July 2, 2005 ----------------------- 45 Minutes low intensity cardio on a bike. __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt."

07-04-2005, 05:10 PM	#19
Big Ass Bulker Amateur Join Date: May 2005 Location: My OwN PeRsOnAl hEll Posts: 56 Recipes: 0 Rep Power: 5

07-03-2005, 06:36 PM	#16
Vegeto blameless sinner Join Date: May 2005 Location: Minnesota Posts: 803 Recipes: 0 Rep Power: 15	Good for you on the recovery, hope you make 100% soon. Nice log too. I have a question though, why do you do flat bench press with both the bb and the smith? I see your weights are heavier with the smith, but I think that's a safety risk. Not to pry, just a question. __________________ ______________ ________________ ......Busy Training...... __________________ ________________ __________________

07-03-2005, 07:50 PM	#17
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	Ah, that day I did realy crappy and i didnt want to feel like it was a total waste, so i did a set of smith, i was going to switch to smith originally to replace bench for a bit, but instead i decided on dumbells. I dont realy see how its a saftey risk, i can always do more on the smith than normal Bench, i asumed that was the case with everyone, due to no wasted effort in stabilization ect. __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt."

07-04-2005, 05:00 PM	#18
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	July 4, 2005 ----------------------- 30 Minutes low intensity cardio on a bike. __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt."