My training log

[robert c]

So I figured I would give this a go. A bit of background. 6-7 years ago I was diagnosed with Myastenia Gravis, an autoimmune neuro\muscular disease. I read up on it, got really scared because this can put you on a ventilator and bed bound. They found a tumor in my thymus gland, did what was supposed to be a 3 hour surgery and it lasted 12. Pre surgery I was happy walking around 245, I came home 30+ pounds lighter in 3-4 days after. I couldn't lift due to the nerve and scar tissue for a few months. Well those 3-4 months turned into a year of no lifting. I started back a year ago. I sit now at 265-270 daily. I'm 6ft. That's my background now on to the workouts

[robert c]

8-8
Chest

Incline hammer press
Warm up 1 plate 15 reps
2 plates 15 reps
3 plates 12 reps
4 plates for 8 reps
And 4.5 plates a side for 5

Flat barbell bench

135x20
225x15
275x 6
315x 4
335x2


Incline barbell
135x12
225x8
275x3

Db flat press

90's at 12
115 at 8-9
125 at 6

Dips at bodyweight for 3x15 reps


Flys all were to failure
Weights were 35's, 45's,60's

Cable press sets to failure, kind of like a giant set just pyramid to the lowest weight. Reps were not counted, I just at that point try to fatigue and finish them off.

[nycmil]

decent strength considering what you been through

[Griff11]

Yes very good strength

[robert c]

Thanks guys. I've never been one on numbers, just concentrating on my muscle contraction and growth.

[Buadain]

Inspirational robert.
All that you have been through and hitting the gym as hard as you do.

[robert c]

[QUOTE=Daibhí O'Buadain;4275089]Inspirational robert.
All that you have been through and hitting the gym as hard as you do.[/QUOTE


It's been a ride for sure. Tonight is back so I'll post that up later on. Also how is it on this side of the forum. I am going to post up before and after shots, stats etc, I just want honest criticism so I can better myself.

[Griff11]

I commend your Robert . I had a health set back a few years ago and understand just how hard a come back can be

[tjoe]

Welcome Robert. Congrats on getting back int he gym! Sorry for your health issue. Anything you need to be careful of now or did the surgery fix everything 100%?
One of my old training partners stopped lifting to pursue a business. Hasn't trained in 5-6 years. This is his 4th week back to training with me and he said he hasn't felt this good since he stopped. I have no doubt you'll feel the same way.

[robert c]

Welcome Robert. Congrats on getting back int he gym! Sorry for your health issue. Anything you need to be careful of now or did the surgery fix everything 100%?
One of my old training partners stopped lifting to pursue a business. Hasn't trained in 5-6 years. This is his 4th week back to training with me and he said he hasn't felt this good since he stopped. I have no doubt you'll feel the same way.

Thanks yeah everything is good, I'm 4 years post op. everything feels great.

[robert c]

8-10 back

Hammer strength pull downs
2 plates a side for warm ups for 20
3 plates a side for 15
4 plates a side for 12
5 plates a side for 8
Last set started at 5 a side and a giant set dropping to 2 plates a side, no idea how many reps, just to failure

Db rows

75's x 20
90's x 15
115's x 12
125's x 8

Bent over rows barbell
135 x 20
185x 15
225 x 10
275 x 5

Cable wife grip pull downs
150x 15
200 x 12
240 x 6
And finish that with a giant set from 250-120 to failure

Close grip pull downs
Slow concentrated pulls
140x20
160x 14
180 x 6
Then 170-80 to failure

Seated rows
150x15
200x 12
280x 7


Lat pull overs with dumbells
80x 12
100x 10
125x 6


Back extensions

Bodyweight (268 tonight) x 15x 3 sets
1 with a 45lb plate for 10

[robert c]

I commend your Robert . I had a health set back a few years ago and understand just how hard a come back can be

Thank you sir! Health has that funny way of showing you what is what in life

[robert c]

Ok catch up time.
8-12 leg day

Warm up leg extensions light weight high rep for just getting blood around that general area, I always feel better doing this first.

Squats
135x15
225x12
275x8
315x6
365x4

Leg press

3 plates a side x20
5 a side for 15
7 a side for 12
9 a side for 8

Stiff leg dl

135x15
185x12
225x 8

Hack squats

2 a side for 12
3 a side for 10
4 a side for 7

Seated leg curls
100x15
130x 10
160x 6

Abductor work is all 3 sets at 100-125 sets of 12-15

Leg extensions
3 giant sets from the full stack to failure
I can't remember the weights

Calves standing and seated raises
4 sets . The standing machine has no numbers so I honestly don't know the weight on it
Seated were from2 plates to 4 .

Finished with step machine 30 minutes

[robert c]

Shoulders on 8-13

Warmed up light weights to get blood around the area

Side db raises
25x 15
35x12
45x8
50x4

Db overhead press
50x15
60x12
80x8
100x6

Cab drivers with a 45, I've always loved these. Good pump and beats the hell out of the muscle

Rear flys
5 sets range from 125-200 on the machine, reps 20-10

Front raises
40x12
45x10
55x8
75x4

Bent over side raises, like a 45 degree. Not sure the name
35x10 3 sets

Reverse bar press,
90x10
100x8
135x6

Shrugs 1-3 plates a side for 3 sets

Behind the head press with barbell
135x10
185x7
225x 4

High pulls to finish off the rear delts, nothing heavy just high reps.

[Buadain]

Good strength on the behind the neck presses.
I don't do those anymore.
Heavy behind the neck press caused me to have shoulder problems.

Shoulders on 8-13

Behind the head press with barbell
135x10
185x7
225x 4