Sholiz "Pain Into Glory" [Recovery Mode]

**Sholiz** · 05-15-2006, 03:00 PM

Here's an intro ...

I got a herniated disc and pinched nerve back in January, 5 months later I've got the A-OK from chiropracter, docotor and pain specialists to get back to "work".

I'll be doing a two-sets of 15 recovery-mode, lighter weight but still keeping a failure on my 15 rep sets.

I'll keep up like this for a few weeks ... see how I do. But typical DC-setup.

Currently, May 15th 06 I'm around 5'11-6' and weigh in at 211 -- 15 pounds lower than my peak weight with bodyfat around 16% (+5% from my 226 weight).

So I've shrunk and gotten fat ... watch me change!

**Sholiz** · 05-15-2006, 03:08 PM

Today in the gym I was pleased with what I accomplished, especially from a 5 month layoff.

Incline Dumbells

Started with 60 and worked up to 95 for 2 sets of 15, 2nd set I failed on last rep. Good weight.

Military in the Smythe ... started with 95 and worked up to 185 with 4 sets in between. Got 185 for 2 sets of 15, failed on 15 both times (may be mental anguish or mental thinking I must fail on 15 ... I could have probally gotten 17 reps)

CG Flat Bench ... started at 135 and worked up to two sets of 15. Real easy, but I'm still trying to get used to the gym again.

Wide Grip Pulldown ... Started at 100 moved up to 180 for 2 sets of 15 reps, 2nd set I have no excuse for failing on the last rep other than it was a HEAVY weight to be doing 15 reps with! Good weight.

Deadlifts ... started at 315 for 10, moved to 335 for 10, moved to 365 for 5, and into 385 for 4, but managed 3. Too heavy for starting recovery ... will probally drop down to 375 next week.

Diet isn't anywhere worth even mentioning right now, but I'm just finishing eating everything in the house before I stock up on some real food.

**Fitnfirm** · 05-15-2006, 04:37 PM

Your not FAT!!!!!!!!! :boink: I think the term Ive heard in the past is " Just more to Love" Thats what my Daddy would always tell my Mom

Seriously though, You will bounce back fine, but do listen to your body! Ever since I have had my shoulder re-built twice I never forget for a moment about the safety of it and the future of it, I cant workout without thinking about it EVER!

Be nice to your body

It will repay you with lots of muscle

And your weight is actually really good for your height, I know guys much taller than you that wish they could weigh over 200 pounds and put on some mass.

Be good! it will come!:nosthumbs

**Sholiz** · 05-16-2006, 01:36 PM

Sprained lower back muscle in same area as the herniated disc last night butchering up some fish for lunch today (Walleye season opened! I'm on it.).

Hit the ole Chiro up again, he said "Long time no see" (6 days since I saw him) ... just a little inflamation and muscle sprain, i'll be over it in 2-3 days ... at least lower back isn't until Friday

Lift · 05-16-2006, 10:31 PM

Thats some bad luck right there

I always seem to get injuries doing everyday stuff lol

Hope it feels better soon

**Sholiz** · 05-17-2006, 03:05 PM

Quote:

Originally Posted by Lift

Thats some bad luck right there

I always seem to get injuries doing everyday stuff lol

Hope it feels better soon

Yeah more-so than injuring myself in the gym

Today Legs ...

Hack Squats

Started with 225 worked up to 325 for 4, 285 for 8, and then wrapped up with 245 for 18 (Goin' for 20!) . good weights.

Hammy Curl

Started with 120 worked up to 180 15 Rep / 15 Rep - easy straight sets, good weight.

Calf Raises

Warmed up with 3 plates, moved to 4, moved to 5, moved to 7, and did 8 for my final excruiating 12 DC-style reps. Good weights, I was about ready to cry!

Barbell Curl

Started with 85, moved to 100, moved to 135 for two sets of 15. Hard weight, form OK.

Hammer Curl

Started at 30, moved to 40, 50, 55 for 2 sets of 15. Good weights.

**Fitnfirm** · 05-17-2006, 03:26 PM

NO MORE INJURIES! DO YOU HEAR ME!!!!!!!!! :boink: :boink: :boink:

**DarkFalcon** · 05-17-2006, 07:11 PM

Quote:

Originally Posted by Sholiz

Sprained lower back muscle in same area as the herniated disc last night butchering up some fish for lunch today (Walleye season opened! I'm on it.).

Hit the ole Chiro up again, he said "Long time no see" (6 days since I saw him) ... just a little inflamation and muscle sprain, i'll be over it in 2-3 days ... at least lower back isn't until Friday

Ya I know the feeling, tweeked my back wrestling with this guy at work yesterday. Same injury I got from close stance squats.

Oh well soldier on. Glad to see you back at this bro. :yes:

**Sholiz** · 05-17-2006, 08:38 PM

Quote:

Originally Posted by DarkFalcon

Glad to see you back at this bro. :yes:

:crazy1:

It's crazy man, I'm not used to feeling this sore ... 6 hours after training my legs are plump-pumped up.

**Sholiz** · 05-20-2006, 07:16 PM

Yesterday went OK ...

Flat DB Press - 110x15 - 2 straight sets, easy good weight. FAiled at 13 on the second set, but still a GOOD weight to be using.

Hammer Overhead PRess - 90 on each side, 2 straight set of 15. Good weight, little light, but still good for first time on this exercise!

Skullcrushers - 85x2 sets of 15. Light weight considerably, but LONG negatives and strong holds ... strong reps, good weight for tequnique I used.

Rack deads - 405x1 -- All I worked up to, just one heavy rep. Great weight, felt awesome, strong pull and a good hold. Coulda got 2-3 reps, but wasn't gonna push myself.

Pullups!!! - First time I've EVER done 'em! I'm just doing as many as I can to break the tequnique into my back and pound my lats ... got 9 pullups (wide grip) first time around and 6 the 2nd time. No bi's were used! I was pretty proud of it, I can't wait till I get the belt on with a few 45's dangling between my legs.

**powerman2000** · 05-21-2006, 10:22 AM

You must be some kinda genetic freak lifting that much weight straight after a 5 month layoff.

Glad to hear your back is all good to go now.

**Sholiz** · 05-22-2006, 08:20 PM

Quote:

Originally Posted by powerman2000

You must be some kinda genetic freak lifting that much weight straight after a 5 month layoff.

Glad to hear your back is all good to go now.

I hope so

I'm hittin the gym tonight so expect a log entry tomorrow

05-15-2006, 03:00 PM	#1
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 230	Sholiz "Pain Into Glory" [Recovery Mode] Here's an intro ... I got a herniated disc and pinched nerve back in January, 5 months later I've got the A-OK from chiropracter, docotor and pain specialists to get back to "work". I'll be doing a two-sets of 15 recovery-mode, lighter weight but still keeping a failure on my 15 rep sets. I'll keep up like this for a few weeks ... see how I do. But typical DC-setup. Currently, May 15th 06 I'm around 5'11-6' and weigh in at 211 -- 15 pounds lower than my peak weight with bodyfat around 16% (+5% from my 226 weight). So I've shrunk and gotten fat ... watch me change! __________________ You hear me before you see me, I got King Kong in the trunk

05-15-2006, 03:08 PM	#2
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 230	May 15th 2006 Today in the gym I was pleased with what I accomplished, especially from a 5 month layoff. Incline Dumbells Started with 60 and worked up to 95 for 2 sets of 15, 2nd set I failed on last rep. Good weight. Military in the Smythe ... started with 95 and worked up to 185 with 4 sets in between. Got 185 for 2 sets of 15, failed on 15 both times (may be mental anguish or mental thinking I must fail on 15 ... I could have probally gotten 17 reps) CG Flat Bench ... started at 135 and worked up to two sets of 15. Real easy, but I'm still trying to get used to the gym again. Wide Grip Pulldown ... Started at 100 moved up to 180 for 2 sets of 15 reps, 2nd set I have no excuse for failing on the last rep other than it was a HEAVY weight to be doing 15 reps with! Good weight. Deadlifts ... started at 315 for 10, moved to 335 for 10, moved to 365 for 5, and into 385 for 4, but managed 3. Too heavy for starting recovery ... will probally drop down to 375 next week. Diet isn't anywhere worth even mentioning right now, but I'm just finishing eating everything in the house before I stock up on some real food. __________________ You hear me before you see me, I got King Kong in the trunk

05-16-2006, 01:36 PM	#4
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 230	Sprained lower back muscle in same area as the herniated disc last night butchering up some fish for lunch today (Walleye season opened! I'm on it.). Hit the ole Chiro up again, he said "Long time no see" (6 days since I saw him) ... just a little inflamation and muscle sprain, i'll be over it in 2-3 days ... at least lower back isn't until Friday __________________ You hear me before you see me, I got King Kong in the trunk

05-16-2006, 10:31 PM	#5
Lift I Love IronMass.Com Join Date: Nov 2005 Posts: 825 Recipes: 0 Rep Power: 11	Thats some bad luck right there I always seem to get injuries doing everyday stuff lol Hope it feels better soon __________________ MrLiftALot@hotmail.com "King Kong Ain't Got Sh*t On Me..."

05-20-2006, 07:16 PM	#10
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 230	Yesterday went OK ... Flat DB Press - 110x15 - 2 straight sets, easy good weight. FAiled at 13 on the second set, but still a GOOD weight to be using. Hammer Overhead PRess - 90 on each side, 2 straight set of 15. Good weight, little light, but still good for first time on this exercise! Skullcrushers - 85x2 sets of 15. Light weight considerably, but LONG negatives and strong holds ... strong reps, good weight for tequnique I used. Rack deads - 405x1 -- All I worked up to, just one heavy rep. Great weight, felt awesome, strong pull and a good hold. Coulda got 2-3 reps, but wasn't gonna push myself. Pullups!!! - First time I've EVER done 'em! I'm just doing as many as I can to break the tequnique into my back and pound my lats ... got 9 pullups (wide grip) first time around and 6 the 2nd time. No bi's were used! I was pretty proud of it, I can't wait till I get the belt on with a few 45's dangling between my legs. __________________ You hear me before you see me, I got King Kong in the trunk

05-15-2006, 04:37 PM	#3
Fitnfirm Spanky Doodle ! Join Date: Jan 2006 Location: Muscle Land Posts: 1,821 Recipes: 0 Rep Power: 47	Your not FAT!!!!!!!!! :boink: I think the term Ive heard in the past is " Just more to Love" Thats what my Daddy would always tell my Mom Seriously though, You will bounce back fine, but do listen to your body! Ever since I have had my shoulder re-built twice I never forget for a moment about the safety of it and the future of it, I cant workout without thinking about it EVER! Be nice to your body It will repay you with lots of muscle And your weight is actually really good for your height, I know guys much taller than you that wish they could weigh over 200 pounds and put on some mass. Be good! it will come!:nosthumbs

05-17-2006, 03:26 PM	#7
Fitnfirm Spanky Doodle ! Join Date: Jan 2006 Location: Muscle Land Posts: 1,821 Recipes: 0 Rep Power: 47	NO MORE INJURIES! DO YOU HEAR ME!!!!!!!!! :boink: :boink: :boink:

05-21-2006, 10:22 AM	#11
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,136 Recipes: 0 Rep Power: 200	You must be some kinda genetic freak lifting that much weight straight after a 5 month layoff. Glad to hear your back is all good to go now. __________________ 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

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