DJCASTANO's Camp Swole Log
Hey what's up MAB,
So, some of you may know me from M&S, some might not, but I wanted to introduce myself before getting started on this log.
My names DJ Castano. I'm from Montville, CT. I'm 26 years old.
The rest of this is going to be long, so for the people that don't want to read, I've provided cliffs at the bottom.
About 6 months ago, I was 6 weeks out from entering my first show. It was the Europa event in Hartford, CT. and I had planned to compete in the physique comp and at the start of May, I was between 199-200, and looking/feeling great.
While I was training a client of mine, I went to show him how I wanted a superset to be done (it was an incline DB press super setted with a reverse grip Pulldown).
When I sat down on the incline, I felt a very sharp pain on my inner thigh, close to my groin. The pain went away after about 30 seconds, but the area I hit had not only swelled, but hardened.
After two days of this, I went to a dr. and she directed me to a urologist. When I saw him, I got some bad news...I had damaged a nerve in my leg, but when he nerve was damaged, it caused an artery to tear.
I was told to stay off my feet, and wasn't even allowed to do any extended walking for 6 weeks. So, unfortunately, I withdrew from the competition.
The Dr. Told me we could be conservative with the injury for a long period of time, but if it didn't heal, I would have to see another specialist, a dr. at Yale, aka the only guy in my state that knew how to perform the surgery I needed.
He then told me that the surgery wasn't even guaranteed to work, and that in the 30 plus years he'd been a dr, he'd only ever read about this injury in books. He said it was 1 in a million.
So, after numerous check ups, I was told my injury had healed, and healed well.
However, I had not been allowed to lift for 4 months. I had shrunk down to 186 lbs.
Considering I hadn't done anything at all in 4 months, I was pretty happy (being natty pays off)...
Anyways, I had originally planned to start logging here when I first got back into training, but I didn't want to do any logging until I got 100% cleared by the dr. (I still had to go see him 4 weeks after restarting my routines).
After he gave me the clear at the end of September, I still didn't want to log because I was going on a cruise 2 weeks later, and didn't want to be inconsistent.
Now, I don't have anywhere to go, so I figured I'd give it a go.
I also plan on shooting a vlog weekly, or possibly bi-weekly, depending on how busy I am.
Since returning, I've gone from 186 lbs, to 210 lbs. This was all done 100% naturally (only saying this because I know some people may question what I'm doing).
The split I've been running is my own creation. It's sort of like a mixture of Max-OT, and PHAT. With the first half of the week focusing on power (and having most reps be in the 4-6 range similar to Max-OT), and the 2nd half of the week focusing on hypertrophy (so the week is split up like PHAT).
My return macros up until last week were:
232 g P = 928 cals
437 g C = 1745 cals
75 g F = 675 cals
I had been logging my food for years, and decided I know enough that I don't have to obsess over macro logging daily, so without logging it daily, I still know I've been hitting the macros consistently.
I've recently upped the calories to about 3800, slightly increasing on P, C and F.
The supps I've been using are:
Pre Workout: C4
Creatine: Universal Storm, and now Arnold's IronCre
Protein: Dymatize Elite and now Arnold Iron Whey.
I have constantly been progressing weekly (aside from the one Deload I did after 6 weeks of intense training).
Initially I started at:
1) incline DB bench-75's, 75's, 80's for 6 each
2) Flat bench: 185 (6), 205 (2 x 4)
1) lat Pulldown: 160 (6) 180 (5) 200 (4)
2) bent over row: 115 (3 x 6)
3) seated row: 160 (6) 200 (6) 220 (6)
4) deadlifts: 225 (5) 315 (5) 335 (5)
1) squats: 225 (2 x 5) 275 (4)
2) hack squats: 225 (2 x 6, 1 x 5)
1) seated shoulder press: 60's (6) 65's (6), 70's (5)
2) single DB laterals: 35's, 40's, 45's all for 6
3) hang cleans: 135 (5), 175 (3)
4) shrugs: 315 (3 x 6)
Currently I'm at:
1) incline DBS: 110's (2 x 5), 100's (1 x 6)
2) flat bench: 265 (4), 255 (5), 225 (10)
1) bent over row: 185 (3 x 6)
2) lat Pulldown: 250 (6), 260 (5), 270 (4)
3) seated row: 300 (3 x 5)
4) deadlift: 405 x 3, 415 x 2, 425 x 2, 435 x 2
1) squats: 315 x 5, 335 x 5, 365 x 5
2) hack squats: 360 (3 x 6)
1) DB shoulder press: 90's x 5, 95's x 4, 100's x 3
2) DB laterals: 60's x 5, 65's x 4, 70's x 3
3) hang cleans: 205 x 3, 225 x 1
4) shrugs: 455 (3 x 5)
Planned to compete last June
Tore artery in my leg 6 weeks out from competition, withdrew.
Had to be inactive for four months, lost 13-14 lbs.
Started training again 8 weeks ago.
Have gained 25 lbs since returning, dat memory.
On my own split.
Back/chest power day:
Tabata on rowing machine. 8 rounds.
Rope crunch: 3 x 20 with 110
So, I use 1 exercise to warm up the target muscle, then proceed to go heavy from there:
1) gorilla pull-ups-3 x 10
2) dead stop bent over rows-3 x 6 with 185
3) lat Pulldown: 250 x 6, 260 x 5, 270 x 4
4) seated row: 3 x 5 with 300
1) incline DB press:
Warm up sets:
60's x 6
75's x 5
90's x 4
110's: 2 x 5
100's: 1 x 6
2) flat bench: 265 x 4, 255 x 5, 225 x 10
3) weighted dips: 90 lbs x 6, 5, 4
4) kneeling cable crossover: 110's x 6, 5, 5
1) heavy duty chest set (using 4 second positive, 2 second static hold, and 4 second negatives):
fly machine: 130 x 6
Incline machine strip set using rest/pause: 190 x 1, 170 x 1, 150 x 1, 130 x 1)
2) push-outs-1 x fail (12)
Total time: 63 minutes and 36 seconds.
Post workout shake: Steve Reeves Power Shake
Good to see you healed and getting back to training, DJ?
Any idea on how the injury occurred or any symptoms prior to that day?
All The dr. Said was that I must've hit the nerve just right when I sat down on the incline bench, and that it was a freak accident.
So, when I hit the nerve, it made the artery tear, I was basically in bed all summer =( it was rough.
I have a weird issue with my back, ever since I injured it when I was about 14y/o...it will suddenly play up, for no apparent reason and then an hour later, it might be fine. I hope your leg doesn't end up being a similar recurrent theme for you.
This is me 1 week prior to returning vs me, 2 weeks ago
Great to see you up and running again.
Glad to have you here. Subbed
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