Deception's 'insert awesome reference here' log.

Well thought I would update this!

Nearly a month in to recovery and it's going good so far, although im getting gym withdrawal :(. Going to start getting back in to mobility this week and loosen up the muscles ready.

Been looking at which lifts I can do that don't stretch my chest until fully recovered, so came up with the routine below currently.

Deadlifts
RDL
Leg raises
Body Saws

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Front Squats - These will be fun :D
Split Squats
Leg raises
Body Saws

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OHP and Bench itself will be a toughy due to the pushing motion and wide grip.

Side raises
Front raises
BOR


Those are the ones off top of my head at the moment, so if anyone has any suggestions, feel free to have a say!

I wont be going heavy with these, not until im back 100%, but will help keep my body in check and not turn in to blubber while I sit on my ass all day :p
 
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Glad to see your recovery is going well mate :)

Don't forget goblet squats, very little chest involved as long as you don't have problems reting the DB against your chest then these are also a good shout :)
 
Syla5 said:
Glad to see your recovery is going well mate :)

Don't forget goblet squats, very little chest involved as long as you don't have problems reting the DB against your chest then these are also a good shout :)
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Ah yes, I forgot all about those! Nice one :D

It's healing pretty well and no torn stitches just yet! It's also nice to see that I can still cripple myself for the rest of the week on Squat day :eek:
 
Glad to hear you're healing well bud!

Take it easy, and remember how much more satisfying your gains will be if you rest and don't blow your stitches!
 
icecold said:
Glad to hear you're healing well bud!

Take it easy, and remember how much more satisfying your gains will be if you rest and don't blow your stitches!
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Thanks :). Yea, there is always that. Well I can still atleast do mobility and make sure im nice and supple for when I'm back ;) Got some Pre-op PB's to beat!
 
Decided to do some workouts this week, just to get body back to punishment slowly.

Deadlifts – 03/02/13
50x5
100x3
120x5
130x5 x3
100x8

RDL
50x10
70x8
70x10

Body Saw
Leg raises

Will spend all of feb trying to lose any unwanted weight I've gained from sitting on my ass while recovering. Then once thats over, its time to bring on the gains! :D
 
It's coming along well actually, still not there yet, Loads of soft tissue work, and mobility work going on. All sorts of hip and ankle mobility as well. Oh and core work, lots of core work.
 
Shoulders today! Wanted to get a feel for the weights to see where I am and damn, did I feel weak when doing these!

OHP – 05/02/13
35x10
50x5
60x5
65x5 x2
70x4
50x10

Single arm DB Press
22.5x8 x3 – Damn, these feel hard!

DB Row
32.5x10
35x10 x2
 
Decided against Squats and bench this week, maybe next week. So looks like ill be doing OHP and Deadlifts all week!

Deadlift – 06/02/13
50x5
70x5
100x3
120x3
130x3
140x5
135x5
130x5
120x5x2 – Worked on form a bit more

RDL
50x10
70x10
80x10

BGSS
35kg x10 x3 – Pure torture!

X-Band walks
Leg raises
Body Saw
 
OHP – 08/02/13
50x8
60x5 x3
65x5
67.5x5 x2
67.5x3f – lost momentum

DB Press
22.5x8 x2
25x8

BOR
60x8
65x10
70x10

DB Row
37.5x10 x3

OHP sets might not of been heavy, but I made sure I did enough of them! Form feels a bit off, but that will get fixed eventually :)
 
brb just off to have surgery and then come back as strong as ever!!! /jelly :D

nice work dude, bet you cant wait to get back to full full training
 
Syla5 said:
brb just off to have surgery and then come back as strong as ever!!! /jelly :D

nice work dude, bet you cant wait to get back to full full training
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haha thanks :) I just hope it doesn't take too long to get my strength back in my lifts. Took me long enough to break through my wall on OHP last time, don't need it this time too!

MoNkeE said:
Awesome mate, are you not lifting again a tad soon?
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Most of it has healed already, only a small bit to go. Not doing Bench or Squats yet as they have a tendency to stretch my chest, so stuck to OHP and Deadlifts this week.

Delvis said:
OHP...........Not heavy.

I will find you, and then I will kill you
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Reminded me of the line from Taken :D
 
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