Getting cut, literally!

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Soldato
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19 Jan 2006
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Well I suppose it's about time I made some form of log given the journey that I've been on and continue to power stride through.

I'll try and cut a long story short - back in 2012 I was a 25+ stone monster, physically unfit, unwell and just a general unhappy mess. Since then I've managed to lose a lot of weight and fat and at my lowest point weighed as little as 13st 10.

Even at 13st 10 I still wasn't happy with the way my body was looking, this was down to loose skin rather than excess fat.

Like the title suggests, I'm literally getting cut - on the 18th October I am booked to have a tummy tuck at the London Wellbeck hospital, a procedure I've wanted for a long time, but never pulled the trigger on to get completed due to the costs and "what if's?".

I've had a hell of a past 18 months which has made my journey all the more difficult, I dislocated my shoulder in March 2015 playing football, had nerve damage, spent months in physio getting it back moving correctly and rebuilding strength. I got back in to being physically active in June, and pretty much as soon as I attempted to do anything athletic my shoulder popped out and dislocated again. This time I was referred for an MRI scan, turns out I had torn the labrum quite badly the first time around and which was why the joint had no stability. I had surgery in October 2015 to repair the damage, was stuck in a sling for 6 weeks, lost all muscle mass in the deltoids and suffered all over atrophy, went through months of rehab once more and have only just been back in the gym lifting properly for the past 6 months.

As this is a training log section you'll be pleased to hear that I am training, and hard! Due to now being single too I have plenty of free time to hit the gym and have been going almost daily for the past month or so at close to 2 hours per session - seen some really good gains in the past month!

Current stats and PB's (post surgery)

Height 6ft4
Weight 15st 10
Deadlift 175kg
Squat 120kg (got more to give in the legs, shoulder pain due to external rotation is my limitation)
Bench 70kg

Few pictures, people don't know what's hiding under the shirt and I quite regularly get compliments on how good I look - little do they know!

http://i.imgur.com/bUF8pPq.jpg
http://i.imgur.com/jkiuzKB.jpg
http://i.imgur.com/YpRxDxu.jpg

So my intention at the moment is to try and drop as much fat as possible pre surgery, heal up and get back on the grind.



12/09/2016 - Back Day

Deadlift

40kg x 10
80kg x 10
120kg x 10
140kg x 5
160kg x 1
170kg x 1
160kg x 1

BOR

40kg x 8
60kg x 5
70kg x 5
75kg x 5
80kg x 5

Plate loaded front pulldown

20kg x 10
35kg x 5
40kg x 5
45kg x 5
50kg x 5

Plate loaded high row

20kg x 10
35kg x 5
40kg x 5
45kg x 5
50kg x 5

Low pulley row

60kg x 5
70kg x 5
80kg x 5

Lat pull down

56kg x 5
63kg x 5
70kg x 5
77kg x 5

Face pulls

40kg x 8
50kg x 8
60kg x 8

Then finished off with some bicep curls for the girls!

13/09/2016 - Chest, Shoulders and Triceps

Bench Press

20kg Bar x 10
50kg x 10
60kg x 5
65kg x 5
70kg x 5

Narrow grip bench

40kg x 10
50kg x 10

Skull crusher

20kg bar x 10
30kg x 5
35kg x 5

Wide grip plate loaded press

20kg per side x 10
35kg per side x 10
40kg per side x 5
45kg per side x 5
50kg per side x 5

Dip machine(?)

80kg x 10
95kg x 5
105kg x 5

Cable chest flys

20kg per side x 10
25kg per side x 10
30kg per side x 5
35kg per side x 5

Tricep cable push downs

40kg x 10
50kg x 10
60kg x 10

Seated plate loaded OHP machine

20kg per side x 10
35kg per side x 10
40kg per side x 5
42.5kg per side x 5

Front and Side raises

8kg per side x 10
10kg per side x 10

Shrugs

30kg x 8
35kg x 8
40kg x 8
45kg x 8
 
Thank you, it's been a journey!

Leg routine later today, if this tiredness doesn't get the best of me - 3 hours sleep last night. I'm probably due a rest day as I've done 5 days straight, but gains weight for no man!
 
Been in the gym since 5:50 this morning for yesterday's missed leg workout, will update with what's going down, and back up, later!

EDIT: Well that went well, session below after a 5 minute bike warm up and stretching session.

Squats: Bar x15, 60kg x5, 80kg x5, 90kg x5, 100kg x5, 110kg x5

The 110kg felt comfortable so I decided to try and match my 120kg PB, after unloading the 5kg plates either side I approached the bar, psyched myself up and lifted it off the rack - I psyched myself well, felt light, went down easy and shot up quickly!!!! YES! Oh wait a second, didn't load the 10kg plates - early morning brain fog!

100kg x1, 120kg x1 - felt comfy and deep, attempted 130kg which went okay, not 100% sure on depth so I won't count it as a PB.

Plate loaded hack squat machine 50kg x10, 100kg x5, 150kg x5, 200kg x5, 220 x5

Plate loaded leg press Knees tight together as opposed to squat/hack squat technique 120kg x10, 160kg x5, 200kg x5, 220kg x5, 240kg x5

Bulgarian Split Squats BW x10 per leg, 10kg Per hand x5 PL, 15kg PH x5 PL, 20kg PH x5 PL, 22.5kg PH x5 PL

Quad extension machine ~80kg x5, ~100kg x5, machine max x5

Hamstring curl plate loaded 10kg x15 PL

Glute kick back machine 50kg x5 PL, 60kg x5 PL,70kg x5 PL

Quack quack, here comes the duck walk!

Squatting is still my least comfortable exercise since the shoulder operation due to lack of ability to externally rotate my shoulder, I have to become comfortable with being uncomfortable it seems - funnily enough bench press is comfortable and stable but just weak!
 
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So I didn't go to the gym yesterday, it was my sisters 21st birthday so instead went out, had a steak dinner with all the sides and a cheeky beer too - cheat meal for the week done!

Today was a good day!

17/09/2016 - Back Day

5 minutes on the bike and then a bit of a stretching session as normal, followed by

Deadlift

40kg x 10, 80kg x 10, 120kg x 5, 140kg x 5, 160kg x 1, 170kg x 1, 180kg x 1 - PB!

BOR

40kg x 8, 60kg x 5, 70kg x 5, 80kg x 5

Plate loaded front pulldown

20kg x 10, 35kg x 5, 40kg x 5, 45kg x 5, 50kg x 5

Plate loaded high row

20kg x 10, 35kg x 5, 40kg x 5, 45kg x 5, 50kg x 5

Low pulley row

55kg x 8, 70kg x 5, 80kg x 5

Lat pull down

63kg x 10, 70kg x 5, 77kg x 5

Face pulls

40kg x 8, 50kg x 8, 60kg x 8

Hyperextension

BW x 10, 10kg x 5, 20kg x 5, 25kg x 5, 30kg x 5

Really happy with the deadlift PB, it's almost a shame I have the surgery coming up as I feel 200kg would be hittable by Christmas otherwise!

Tomorrow I'm training chest, shoulder and triceps with a friend - not sure how experienced he is, his dad is a bit of a bodybuilder but he himself appears to be a little rotund, despite his claims of being a gym goer.

Then finished off with some bicep curls for the girls!
Back Day
 
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They're great for ensuring glute doms!

18/09/2016 - Chest Day, Shoulders and Triceps - with a friend

Bench Press

20kg Bar x 10, 40kg x 8, 50kg x 8, 55kg x 8, 60kg x 8, 65kg x 8, 70kg x 5, 72.5kg x 5 - Post shoulder OP PB!

Narrow grip bench

40kg x 10, 50kg x 10, 60kg x 5

Skull crusher

20kg bar x 10, 30kg x 5, 35kg x 5

Wide grip plate loaded press

20kg per side x 10, 35kg x 10, 45kg x 5, 50kg x 5

Dip machine(?)

80kg x 10, 95kg x 5, 105kg x 5

Cable chest flys

20kg per side x 10, 25kg x 10, 30kg x 5, 35kg per side x 5

Tricep cable push downs

40kg x 10, 50kg x 10, 60kg x 10

Seated plate loaded OHP machine

20kg per side x 10, 35kg x 10, 40kg x 3 (failed)


Front and Side raises

8kg per side x 10, 10kg per side x 10

Shrugs

30kg x 8, 35kg x 8, 40kg x 8, 45kg x 8
 
Thank god for my flexibility, I got folded up like an accordion on the hack squat yesterday! Trained through man flu, was feeling a little weak and went past the point of no return with 200kg on the hack squat, being 6ft4 the very bottom position of that machine puts me in a pretty compromised position. I managed to stay tight through the core and when I clambered out the machine I had the worst ab cramps and spasms of my life - at least they're engaging and working properly! No injuries or twinges fortunately.

Today is officially 4 weeks out from the surgery, so it's time to taper off on the food, probably stop hitting PB's and starting using weight loss supplements to really get as lean as possible - Animal Cuts and CLA are what I'm adding in terms of supplementation, every little helps right!? Weighed in last night at 15st 9lbs, the aim is to get down to 15st in these 4 weeks.

19/09/2016 - Legs

Squats

Bar x 20, 60kg x 10, 80kg x 5, 90kg x5, 100kg x 5, 110kg x 5, 120kg x 1 (not deep enough)

Hack squat

100kg x 10, 150kg x 10, 200kg x 3 (failed on the 4th), 150kg x 10

Quad extension

~60kg x 10, ~80kg x 5, ~115kg (max) x 5, ~115kg+extra rubber weight block x 5

Bulgarian Split Squat (weight per hand, reps per leg)

BW x 10, 10kg x 5, 15kg x 5, 20kg x 5, 25kg x 5 (the 25kg were a real grind!)

Calf raise machine

~105kg x 10, ~150kg x 5, 178kg x 5

Given the man flu I wasn't too unhappy with this session.
 
Today was back day, still feeling the effects of man flu - I just seemed to lack energy and enthusiasm for todays workout, the variation of exercises was down but the numbers lifted weren't too bad.

20/09/2016 - Back Day

5 minutes on the bike and then a bit of a stretching session as normal, followed by

Deadlift

40kg x 10, 80kg x 10, 120kg x 5, 140kg x 5, 160kg x 1, 170kg x 1

BOR

40kg x 8, 60kg x 8, 70kg x 8, 80kg x 8

Plate loaded front pulldown

20kg x 10, 35kg x 10, 40kg x 5, 45kg x 5

Low pulley row

50kg x 8, 65kg x 8, 80kg x 8, 90kg x 5

Hyperextension

BW x 10, 10kg x 5, 20kg x 5, 30kg x 5, 40kg x 5
 
Today will be chest, shoulders and tris! Given that I've been feeling a little lackluster in my performance the past few days I'm going to have a banana pre pre-workout and see what my energy levels are like. I mentioned in another thread I eat lunch at 12pm and won't eat again before training at around 7pm normally, given that I'm relatively low calories at the moment too I'm hoping this little tweak will bring back the energy I'm used to.
 
It sure did help! Either that or the fact that the man flu is clearing up nicely.

21/09/16 - Chest, Shoulders, Tris

Bench Press

20kg Bar x 10, 50kg x 8, 60kg x 8, 70kg x 5, 75kg x 5 - Post shoulder OP PB, 60kg x 10

Narrow grip bench

40kg x 10, 50kg x 10

Skull crusher

20kg bar x 10, 30kg x 8, 35kg x 8

Wide grip plate loaded press

20kg per side x 10, 35kg x 10, 45kg x 5, 50kg x 5, 55kg x 5 PB on this machine too!

Tricep cable push downs

40kg x 10, 50kg x 10, 60kg x 10, 60kg + rubber block weight x 10

Seated plate loaded OHP machine

20kg per side x 10, 35kg x 10, 40kg x 5, 45kg x 5 PB and felt strong! 50kg x 1.5 (only the right arm went up in the 3 attempts I gave it :p)

Front and Side raises

8kg per side x 10, 10kg per side x 10

Shrugs

30kg x 8, 35kg x 8, 40kg x 8, 45kg x 8

Bench press has never come easily to me, I'm going to keep plugging away - the big goal is to hit the 2 plates either side 100kg, then just keep progressing from there. I'm sure I've got a 1rm after light warm ups of around 80kg, so it's within reach within the next 6 months if I focus and keep trying.
 
Had a rest day yesterday.

Today was leg day, below is a video of a 60kg warm up squat to check for depth and technique - happy with how low I manage to get for a guy my height but would like your critique!


23/09/2016 - Legs

Squats

Bar x 20, 60kg x 10, 80kg x 5, 90kg x5, 100kg x 5, 110kg x 5, 120kg x 1

Hack squat

100kg x 10, 150kg x 10, 180kg x 5, 200kg x 5, 150kg x 20 - very slow and controlled.

Plate loaded leg press Knees tight together as opposed to squat/hack squat technique 100kg x10, 140kg x5, 180kg x5, 200kg x5, 220kg x 5, 240kg x5

Quad extension

~60kg x 10, ~80kg x 5, ~115kg (max) x 5, ~115kg+extra rubber weight block x 5

Bulgarian Split Squat (weight per hand, reps per leg)

BW x 10, 10kg x 5, 15kg x 5, 20kg x 5, 25kg x 5
 
I'll assume my squat form is fine :p

24/09/2016 - Chest, shoulders and tris

Bench Press

20kg Bar x 10, 50kg x 8, 60kg x 8, 70kg x 5, 72.5kg x 3

Narrow grip bench

40kg x 10, 50kg x 10, 60kg x 10

Skull crusher

20kg bar x 10, 30kg x 8, 35kg x 8

Wide grip plate loaded press

20kg per side x 10, 35kg x 10, 45kg x 5, 50kg x 5, 52.5kg x 5

Tricep cable push downs

40kg x 10, 50kg x 10, 60kg x 10, 60kg + rubber block weight x 10

Seated plate loaded OHP machine

20kg per side x 10, 35kg x 10, 40kg x 5, 45kg x 5 (real grind)

Front and Side raises

8kg per side x 10, 10kg per side x 10

Shrugs

30kg x 8, 35kg x 8, 40kg x 8

Tomorrow is meant to be back day, however tonight is a date night, is it okay to not slay a workout to slay a booty instead? If I don't slay booty and am not too hungover then back day will happen!
 
I know nothing but form looked decent to me, last rep was slightly good morning'ed and maybe slow down slightly? There's a form thread that might get you more constructive expertise
 
26/09/2016 - Back Day

5 minutes on the bike and then a bit of a stretching session as normal, followed by

Deadlift

Bar x 20, 60kg x 10, 120kg x 10, 140kg x 5, 160kg x 1, 170kg x 1, 180kg x 1 (up, but poor form), 160kg x 3, 140kg x 5, 140kg x 5, 140kg x 4 (wanted 5)


Plate loaded front pulldown

20kg x 10, 30kg x 10, 40kg x 10, 45kg x 10

Low pulley row

55kg x 8, 70kg x 8, 85kg x 8

Hyperextension

BW x 10, 10kg x 5, 20kg x 5, 30kg x 5, 40kg x 5
 
Suffered with mild back DOMS yesterday and they're still there today, just added up my deadlifts from Monday and it was close to 6,000kg, way more volume than I'm used to, so no surprise there.

Was meant to be leg day yesterday but I'm playing 6-a-side football tonight so decided to make it chest day - felt weak!

27/09/2016 - Chest, shoulders and tris

Bench Press

20kg Bar x 20, 50kg x 8, 60kg x 8, 70kg x 5, 70kg x 5

I'm not sure if I can go heavier, I just don't trust my shoulder enough to be stable (the right one, rather than the one which was operated on)

Narrow grip bench

40kg x 10, 50kg x 10, 55kg x 10

Skull crusher

20kg bar x 10, 30kg x 8, 35kg x 8

Wide grip plate loaded press

20kg per side x 10, 30kg x 10, 40kg x 5, 45kg x 5, 50kg x 5

Front and Side raises

8kg per side x 10, 10kg per side x 10

Cable chest flys

20kg x 10, 25kg x 10, 30kg x 8, 35kg x 8

Tricep pushdowns

40kg x 10, 50kg x 10, 60kg x 10, 60kg x 10

Dip machine(?)

80kg x 10, 95kg x 5, 105kg x 5, 110kg x 5
 
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6 a side yesterday, worked out I've lost a lot of explosive power / fitness in exchange for strength.

Think I'm going to drop the weight a little and aim to power through movements and become more explosive.

Less than 3 weeks until operation day :eek::eek::eek:
 
Thursday and Friday both turned out to be inadvertent rest days, met a girl, you know what temptresses these women can be!

I forced myself in to the gym on both Saturday and Sunday though, and aim to re-focus this week, I'm two weeks pre-op now so I have to knuckle down.

Saturday 01/10/2016 - Chest Shoulders and Tris

Bench Press

20kg Bar x 20, 50kg x 8, 60kg x 8, 70kg x 5, 70kg x 5

Narrow grip bench

40kg x 10, 50kg x 10, 55kg x 10

Skull crusher

20kg bar x 10, 30kg x 8, 35kg x 8

Wide grip plate loaded press

20kg per side x 10, 30kg x 10, 40kg x 5, 45kg x 5, 50kg x 5

Cable chest flys

20kg x 10, 25kg x 10, 30kg x 8, 35kg x 8

Tricep pushdowns

40kg x 10, 50kg x 10, 60kg x 10, 60kg x 10

Dip machine(?)

80kg x 10, 95kg x 5, 105kg x 5, 110kg x 5

Seated plate loaded OHP machine

20kg per side x 10, 35kg x 10, 40kg x 5, 45kg x 5 45kg x 5

Front and Side raises

8kg per side x 10, 10kg per side x 10

Shrugs

30kg x 8, 35kg x 8, 40kg x 8


Sunday 02/10/2016 - Legs @ 10pm (quick session)

Squats

20kg x 10, 40kg x 10, 60kg x 10, 80kg x 10, 100kg x 10

Plate loaded leg extension

10kg per leg, 5 reps per side, 20kg x 5, 30kg x 5

Leg press

80kg x 10, 120kg x 10, 160kg x 10, 180kg x 10, 200kg x 10 - (these were done explosively without pauses and left me feeling ready to vom)
 
2 weeks today until surgery! Cutting creatine out of my supplementation to shed some water weight now too, not weighed myself in a while but I'm feeling relatively lean.

03/10/2016 - Back day

Deadlift

40kg x 10, 80kg x 10, 120kg x 5, 140kg x 5, 160kg x 1, 170kg x 1 140kg x 5 120kg x 5

BOR

40kg x 8, 50kg x 8, 60kg x 8, 70kg x 8, 80kg x 8

Low pulley row

55kg x 8, 70kg x 8, 80kg x 8, 85kg x 8

Lat pull downs

49kg x 8, 56kg x 8, 63kg x 8, 70kg x 8, 77kg x 8

Face pulls

40kg x 8, 45kg x 8, 50kg x 8, 55kg x 8, 60kg x 8

Hyperextension

BW x 10, 10kg x 5, 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 5
 
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