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My training log

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  • My training log

    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
    There's nothing I'm afraid of like scared people.
    - Robert Frost

  • #2
    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.
    There's nothing I'm afraid of like scared people.
    - Robert Frost

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    • #3
      decent strength considering what you been through

      Comment


      • #4
        Yes very good strength

        Comment


        • #5
          Thanks guys. I've never been one on numbers, just concentrating on my muscle contraction and growth.
          There's nothing I'm afraid of like scared people.
          - Robert Frost

          Comment


          • #6
            Inspirational robert.
            All that you have been through and hitting the gym as hard as you do.
            My Competition Prep Journal

            Muscular Development Forum Rules

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            • #7
              [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.
              There's nothing I'm afraid of like scared people.
              - Robert Frost

              Comment


              • #8
                I commend your Robert . I had a health set back a few years ago and understand just how hard a come back can be

                Comment


                • #9
                  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.

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                  • #10
                    Originally posted by tjoe View Post
                    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.
                    There's nothing I'm afraid of like scared people.
                    - Robert Frost

                    Comment


                    • #11
                      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
                      There's nothing I'm afraid of like scared people.
                      - Robert Frost

                      Comment


                      • #12
                        Originally posted by thegoon View Post
                        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
                        There's nothing I'm afraid of like scared people.
                        - Robert Frost

                        Comment


                        • #13
                          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
                          There's nothing I'm afraid of like scared people.
                          - Robert Frost

                          Comment


                          • #14
                            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.
                            There's nothing I'm afraid of like scared people.
                            - Robert Frost

                            Comment


                            • #15
                              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.

                              Originally posted by robert c View Post
                              Shoulders on 8-13

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