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Old 02-10-2014, 10:21 AM   #11
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Puttin in werk!
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Squat 205 (451.94) 11/16/2014
Bench 142.5 (314.16) 4/2014
Dead 227.5 (501.55) 11/16/2014
Total 572.5 (1,262.13) 11/16/2014
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Old 02-10-2014, 11:59 AM   #12
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Quote:
Originally Posted by Sandbox View Post
I've got to up the cardio though.
Do you do high or low impact?

Good luck on the weight loss. How many calories are you eating per day?
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Old 02-10-2014, 12:31 PM   #13
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BTB,

Low impact.... stationary bike and a versaclimber. I need another two weeks on the tendon before I start hitting the heavy bag again.

I'm "all in" on carbnite. Consuming about 2.000 calories / day (excluding cheat meal).
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Old 02-17-2014, 10:34 PM   #14
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Default Week 4 - 11 weeks Post Op

Squats
225lb x 7 x 1
Bench
115lb x 25 x 2
Deads
135lb x 20 x 1
DB Curls
15lb x 50 x 1
DB Arnolds
20lb x 20 x 1
Rows
135lb x 25 x 1
DB Kickbacks
20lb x 30 x 1
Abs
21 x 3

Bicep is sore from work but tendon is feeling great. Funny with this weight but I am way happy with the progress. For the first time in 28 years of PL, I'm building a nice base.

4 days of cardio.

Traveled to Denver then OKC. I really have to be 'diet disciplined' on the road. Just need to stop drinking. It's not that I drink a lot...but when I do, I can't control the carb cravings.

Bodyweight: 296.
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Old 02-23-2014, 09:20 PM   #15
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Default Week 5 - 12 Weeks Post Op

Squats
225lb x 7 x 1
Bench
135lb x 25 x 2
Close-Grip Bench
95 x 25 x 1
Deads
155lb x 20 x 1
DB Curls
20lb x 40 x 1
DB Arnolds
25lb x 20 x 1
Rows
135lb x 25 x 1
Pushups
20 x 1
Abs
21 x 3

Body Weight: 293

Protein / Fat diet was solid all week. 5 good cardio sessions. No alcohol consumption. Way happy with the weight loss.
I even got in a couple laps in the pool. It's not that I'm a good swimmer. Not by a long shot. I look like a lost polar bear in heat. I'm inefficient enough that it's a helluva workout. More than anything, the freestyle motion without pain tells me a lot about my bicep tendon's progress. All good.
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Old 02-23-2014, 09:52 PM   #16
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All food. Solid effort.
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Old 03-02-2014, 02:31 PM   #17
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Default Week 6; 13 weeks Post Op

Squats
225lb x 7 x 1
Bench
155lb x 25 x 2
Close-Grip Bench
105 x 25 x 1
Deads
185lb x 20 x 1
DB Curls
20lb x 40 x 1
Seated Military Press
65lb x 15 x 1
Rows
155lb x 25 x 1
Pushups
20 x 1
Abs
21 x 3

Body Weight: 293

Just keep progressing through the healing. All good. Next week I'm going to a complete full body workout. Adding: Deficit Romanians, Low Incline Flys, and Front / Side D.B. Laterals.

Last edited by Sandbox; 03-02-2014 at 02:35 PM.
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Old 03-09-2014, 11:00 AM   #18
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Good work. That's how it's done.
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Old 03-09-2014, 07:38 PM   #19
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Default Week 7; 14 Weeks Post Op

Squats
225lb x 8
Bench
165lb x 25
Close-Grip Bench
135lb x 20
Low Incline Flys
20lbs x 15
Deads
205lb x 20
Romanian Deficits
135lb x 15
DB Curls
20lb x 40
Seated Military Press
70lb x 15
Rows
155lb x 25
Front/Side Laterals
15lb x 12
DB Shrugs
50lb x 20
Cleans
135lb x 1
Pushups
20reps
Abs
21reps x 3 movements

Progressed to a full body workout. The weights are still progressing very slowly but everything is on track. First week of a full schedule. The bicep tendon is strong. No swelling. No discolor.

Last edited by Sandbox; 03-09-2014 at 09:25 PM.
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Old 03-09-2014, 09:55 PM   #20
BendtheBar
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Solid. Smash on.
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