Soldato
Thought I would get one going if anything just to get my notes somewhere other than my phone!
Bit of background:
Big bike accident back in 2009, broken femur, big knee swelling and damage, snapped Ulna close to the elbow.
2009 surgery, Metal rod in my femur, Pins up near my hip and near the knee.
Arm was horribly fixed, still had visible bone protrusion and left for almost a year before a new surgeon could clearly see my bone had not fixed properly and got my arm re-broken and a metal plate with plenty of pins in 2010.
My knee used to give me loads of problems when I first started at the gym but I think it would be an excuse now if I said it was holding me back, its just poor form, it does swell up nicely after squats though
My arm is a constant battle, I am still convinced its not right, I still get pain doing dips and Pull-Ups and have had to push back pins quite a few times.
Local GP is useless but I feel like if I get a second opinion and they want to re-operate then that's going to mess up my life again for another year, so for now I think I will continue as is, I am making good progress so why change anything...?
Started going to the Gym in 2011, more to get some fitness back, enjoyed it and then started taking weight a bit more seriously, did my own thing training on my own for about 8 months, have now moved gym and got a training partner which helps a lot more than I though, and started a 5x5 plan last month!
Diet - Typical day
Breakfast...
I really struggle with breakfast most mornings, just do not want to eat, I know I should start eating more protein but need to get out of bed earlier...(Poor excuse I know
)
8AM - Big bowl of cereal (Usually wheat and fibre cereal)
10:30AM - Porridge
1:30PM - 3 times a week cooked lunch provided in the office.
The other times I cook up some chicken at home and either have a whole wheat wrap or some couscous.
5PM - Wholemeal pitta stuffed with chicken and spinach
7PM GYM
Protein shake with milk directly after gym
Cook dinner straight after the gym which is usually around 9 by the time I get home.
9PM - A variation of chicken curry, healthy chicken stir fry or lean beef burgers. (All homemade no ready meals!)
In addition: drink plenty of water during the day, 1 apple, banana and some nuts.
I really lack on the weekends, usually still get 3 decent meals in though.
Workout
3 Day split, Mon-Wed-Fri, usually fit in an extra day to do some core work.
Monday
Chin Ups
Bench
Squats
BOR's
Wednesday
Wide Grip Pull ups
OHP
DL's
Cable seated rows
Friday
Benchpress
Squats
Dips
Extras I usually do on separate days:
Cable flys
Cable Side lateral raises
Pallof Press
21's
Farmers walk
Stats as of a few weeks ago:
6ft 1
81KG
Chest 42"
Bicep 14" 15" flexed
31" waist
Thighs getting on for 25"
Any help/advice/critique is welcome!
Bit of background:
Big bike accident back in 2009, broken femur, big knee swelling and damage, snapped Ulna close to the elbow.
2009 surgery, Metal rod in my femur, Pins up near my hip and near the knee.
Arm was horribly fixed, still had visible bone protrusion and left for almost a year before a new surgeon could clearly see my bone had not fixed properly and got my arm re-broken and a metal plate with plenty of pins in 2010.
My knee used to give me loads of problems when I first started at the gym but I think it would be an excuse now if I said it was holding me back, its just poor form, it does swell up nicely after squats though
My arm is a constant battle, I am still convinced its not right, I still get pain doing dips and Pull-Ups and have had to push back pins quite a few times.
Local GP is useless but I feel like if I get a second opinion and they want to re-operate then that's going to mess up my life again for another year, so for now I think I will continue as is, I am making good progress so why change anything...?
Started going to the Gym in 2011, more to get some fitness back, enjoyed it and then started taking weight a bit more seriously, did my own thing training on my own for about 8 months, have now moved gym and got a training partner which helps a lot more than I though, and started a 5x5 plan last month!
Diet - Typical day
Breakfast...
I really struggle with breakfast most mornings, just do not want to eat, I know I should start eating more protein but need to get out of bed earlier...(Poor excuse I know
)8AM - Big bowl of cereal (Usually wheat and fibre cereal)
10:30AM - Porridge
1:30PM - 3 times a week cooked lunch provided in the office.
The other times I cook up some chicken at home and either have a whole wheat wrap or some couscous.
5PM - Wholemeal pitta stuffed with chicken and spinach
7PM GYM
Protein shake with milk directly after gym
Cook dinner straight after the gym which is usually around 9 by the time I get home.
9PM - A variation of chicken curry, healthy chicken stir fry or lean beef burgers. (All homemade no ready meals!)
In addition: drink plenty of water during the day, 1 apple, banana and some nuts.
I really lack on the weekends, usually still get 3 decent meals in though.
Workout
3 Day split, Mon-Wed-Fri, usually fit in an extra day to do some core work.
Monday
Chin Ups
Bench
Squats
BOR's
Wednesday
Wide Grip Pull ups
OHP
DL's
Cable seated rows
Friday
Benchpress
Squats
Dips
Extras I usually do on separate days:
Cable flys
Cable Side lateral raises
Pallof Press
21's
Farmers walk
Stats as of a few weeks ago:
6ft 1
81KG
Chest 42"
Bicep 14" 15" flexed
31" waist
Thighs getting on for 25"
Any help/advice/critique is welcome!
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