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Back from the Dead Log18471

eknight private msg quote post Address this user
"Strong people are harder to kill than weak people and more useful in general." -Mark Rippetoe

So, back in late April, I was a solid 175, squatting 365-370, benching 350-355, and pulling 395, with a 40" box jump. Training is going well.. until... head-on collision with a pick-up, both of us doing 55+ mph. The EMS personnel in the back of the ambulance told me when they saw my car, they thought the driver would be dead. CT scan and X-rays showed only a broken toe. Was sent home from the ER that night. 10 days later, I woke up with excruciating abdominal pain, pouring sweat, and ice cold. Got to the ER at 4 AM, and a second CT scan showed a perforated stomach and bowel. The seat belt- while it saved my life- also compressed my internal organs against my spine. Had emergency surgery that morning to close my stomach back and had 18" of my small intestines removed. Spent a week in ICU because my lungs stopped functioning, my liver began shutting down, and my BP dropped to a steady 60-70/40-50. I lost three days wherein I have no idea what was going on around me. Spent another week in the surgical unit after that and went home with an ileostomy that I had to keep for 2 months, during which time I developed a hernia and dropped to 135 pounds. It sucked. It was difficult. But all I thought about was, "when I'm cleared to train again and they put me all back together, I've got a lot of work to do." On July 8, I had the ileostomy reversed and the hernia repaired. 4 weeks later I was cleared for walking on a treadmill. 2 weeks after that, lifting up to 25 pounds, 2 weeks after THAT, lifting with minimal restrictions (no heavy squats or deads, no direct ab work for 2 more weeks), but I was pretty much able to start rebuilding.

At this point, I'm around 160 pounds, weak af, but stronger than I was a week, a month, two months ago.

Haven't logged in a while, because I'm not really sure even now that my head's really on straight. Physically the set-backs were hard; mentally they were harder. I never gave up, but there were times I wanted to. I think the things that define us are not how we react to victory or accomplishments, but how we react to adversity.

10/29/16
Upper warm-up
Tri-set:
DB lateral raise 10 lbs x 6 reps, 3" pause, 3" eccentric
Cuban press 10 lbs x 8 reps
Single-arm DB shrugs 40 lbs x 10-12 rep

2 rounds of the above 1 min rest between rounds

Flat bench: 95x5/135x3/2x175x5/175x7
Weighted push-ups: 45 pound plate x 2 sets of 15

Superset (3 sets of each):
DB chest supported rows w/5 second iso-hold 40 lbs x 5
Band face-pulls x 15 reps

Superset (3 sets of each):
Seated Defranco delt snatch 20 lbs x 8
Seated dead-stop barbell curls 40 lbs x 10

90 band pull-aparts

Swiss ball crunches: 20/15/15

Iso-hold YWT, handcuffs: 3 x 10" each position

Done.
Post 1 • IP   flag post
NorIda private msg quote post Address this user
Glad to hear you stayed strong throughout this whole endeavor.

My wife and I have been going through a similar struggle, going on 13 months. But the struggles you mention, although different in nature are very similar.

Some people, who go through incidents like this refer to themselves as victims. You my friend are a survivor.

Best of luck to you as you continue to heal and grow, both mentally and physically.
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Yeags private msg quote post Address this user
Dang man glad your ok now. I had a motorcycle wreck when I was 17 a truck pulled out in front of me hit it in the side. Hospital sent me home next day said I was ok. I couldn't remember anything except from about two years prior.messed my head up pretty good took about three years for me to get back right. Hang in there man your you'll be back to normal in no time I'll be praying for you...
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wannabemuscular private msg quote post Address this user
Not even a pickup truck full of Kryptonite can keep Superman down forever. You'll be back!

Hopefully there will be no serious lingering effects.
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FiremanSi private msg quote post Address this user
@eknight Dude thats insane, only the strongest survive. Good job dude, glad to hear ur back in action buddy.
Sweet log aswell, win win.

@NorIda Hope ur doing well urself mate, sorry to hear u had a rough patch.
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eknight private msg quote post Address this user
Thanks guys!

10/30/16
Lower warm-up
Tri-set:
Toe risers (dorsiflexion) x15
4" eccentric heel taps x 10 each leg
Straight leg heel raises from quadruped x 10 each leg

2 rounds of the above 1 min rest between rounds

Eccentric Bulgarian split squat (6 second lowering): 3x115x4 each side
Single leg hip thrust between benches: 3x12 each side

Superset (2 sets of each):
Paused box goblet squats: 2x80x10
Plank position alternating shoulder taps: 2x10 each side

Single leg DB calf raises, 2 second iso-hold at top: 3x40x10 each side

3 min timed farmers carry for distance, 20 pound DBs, 792 feet

Done. -3X
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SOLARSUPLEX private msg quote post Address this user
Jeez, thats some shit to have been through. Glad you are back man. Insane that after you going 110 into wall essentially ended up with a broken toe.

What kind of car where you in? I wouldn't hesitate to get another one if it protected you like that.

Hope for a speedy recovery and some nice gains.
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mikew private msg quote post Address this user

Post 8 • IP   flag post
eknight private msg quote post Address this user
Current supplements: multivitamin, 4g Omega 3's, 1g Vitamin D, 425 mg magnesium malate, 3g buffered creating, BCAAs during training. -3X
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eknight private msg quote post Address this user
10/31/16

Elliptical 20 mins 2.56 mi

Lumbar and hip stretching 10 mins

Done. -3X
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FiremanSi private msg quote post Address this user
Quote:
Originally Posted by eknight
Current supplements: multivitamin, 4g Omega 3's, 1g Vitamin D, 425 mg magnesium malate, 3g buffered creating, BCAAs during training. -3X

Same man, apart from I'm using ZMA before bed.
Post 11 • IP   flag post
eknight private msg quote post Address this user
I've found that I get similar results from 145 mg of mag malate before bed. Odd, since that's 1/3 of what I would get with ZMA. -3X
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eknight private msg quote post Address this user
11/1/16
Upper warm-up
Tri-set:
DB lateral raise 10 lbs x 6 reps, 3" pause, 3" eccentric
Cuban press 10 lbs x 8 reps
Single-arm DB shrugs 40 lbs x 10-12 rep

2 rounds of the above 1 min rest between rounds

Eccentric incline DB press, 6 second lowering: 3x45x6
DB bench press: 3x65x8

Superset (3 sets of each):
Chin-ups: 10/8/8
Incline rear delt flyes 2 second iso-hold at top: 3x15x5 lbs

Mid delt massacre: 2 sets 5 pound DBs. Can he seen here: https://m.youtube.com/watch?v=r63pdW6Tx1U

Band triceps push-downs: 100 total reps

Biceps: tri-set- eccentric chin-ups (close, underhand grip): 3 reps, 10sec. lowering/1½ rep Incline Dumbell Curls: 6 reps/Band Curls: 12 reps

2 rounds of the above.

Done.
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Cannonball private msg quote post Address this user
That shoulder massacre reminds me of the shoulder training we had to do in the military. Still having nightmares about it
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eknight private msg quote post Address this user
11/2/16
Lower warm-up
Tri-set:
Toe risers (dorsiflexion) x15
4" eccentric heel taps x 10 each leg
Straight leg heel raises from quadruped x 10 each leg

2 rounds of the above 1 min rest between rounds

Recumbent bike: 3 miles 10:41

Superset (3 sets each)
Mountain climbers 40 reps each side
Stability ball hip extension+leg curls 12 reps

Farmers walk: 50 pound DBs x 60 feet x 3 sets
Done. -3X
Post 15 • IP   flag post
SOLARSUPLEX private msg quote post Address this user
Those stability ball leg extensions are curls are brutal if they are what I'm thinking about.
Post 16 • IP   flag post
eknight private msg quote post Address this user
It's these:

-3X
Post 17 • IP   flag post
SOLARSUPLEX private msg quote post Address this user
Ooh those look good. Great for stability which I know you are all about. I was thinking of the variation where you hook your heals under something while prone and your shins are on the ball and you release the hams slowly.
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eknight private msg quote post Address this user
11/3/16

Elliptical 20 mins 2.63 mi

Lumbar and hip stretching 10 mins

Done. -3X
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ATN_Coaching private msg quote post Address this user
SUBBED!


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A_em private msg quote post Address this user
Quote:
Originally Posted by eknight
It's these:

-3X


Seeing that I've been doing the same exercises makes me confident of my 'mobility health'.

Always good stuff in your logs.
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eknight private msg quote post Address this user
11/4/16
Upper warm-up
Tri-set:
DB lateral raise 10 lbs x 6 reps, 3" pause, 3" eccentric
Cuban press 10 lbs x 8 reps
Single-arm DB shrugs 40 lbs x 10-12 rep

2 rounds of the above 1 min rest between rounds

Close-grip bench press: 95x5/115x3/135x1/2x175x5/175x7
Dips: 3x12

Superset (3 sets of each):
Incline batwing iso-holds: 30 seconds
Cable rows: 95x12/10/10

EZ bar preacher curls w/Fat Gripz: 3x60x10

Seated lateral raises: 100 reps AFAP 5 lb DBs; 3:10

Done. -3X
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Yeags private msg quote post Address this user
Beast👍🏻👍🏻👍🏻👍🏻
Post 23 • IP   flag post
WinnersNeverQuit private msg quote post Address this user
Only just read this. Glad you're okay bud, I did similar on a motorbike a few years back but came off, rather remarkably, better than you. Hope all's well with you and your family now and best of luck for rehad and rebuild.
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eknight private msg quote post Address this user
11/5/16
Lower warm-up
Tri-set:
Toe risers (dorsiflexion) x15
4" eccentric heel taps x 10 each leg
Straight leg heel raises from quadruped x 10 each leg

2 rounds of the above 1 min rest between rounds

Bulgarian split-squats w/3 second iso-hold in bottom position: 3x75x6 reps per side

Reverse hypers: 3x12

Superset (3 sets of each):
Standing single leg calf raises, 2 second iso-hold in top position: 45x10
Seated band dorsiflexion: 15 reps

Superset (3 sets of each):
Hanging leg raises x15
Swiss ball crunches w/10 pound DBs x10

Done. -3X
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eknight private msg quote post Address this user
11/6/16

Elliptical 30 mins 3.10 mi

Lumbar and hip stretching 10 mins

Done. -3X
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_RudeCrew private msg quote post Address this user
Crazy story man. Glad you're doing better
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eknight private msg quote post Address this user
11/7/16
Upper warm-up
Tri-set:
DB lateral raise 10 lbs x 6 reps, 3" pause, 3" eccentric
Cuban press 10 lbs x 8 reps
Single-arm DB shrugs 45 lbs x 10-12 rep

2 rounds of the above 1 min rest between rounds

Close-grip lat pulls: 3x140x4/2x160x4/160x6
Standing DB press: 30x15/35x12/40x8

Iso-hold flat DB bench press on Swiss ball- 3" pause at bottom: 4x50x7

Superset (3 sets of each):
Dead stop DB floor triceps extensions: 3x20x8
Band pull aparts: 35/35/30

Band triceps push-downs: 100 total reps

Done. -3X
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Cannonball private msg quote post Address this user
What do think about pushups as a complement to bench press? It seems like it could help getting a "harder chest/ribcage", obviously a problem that it might be too light for some but perhaps doing them slow and/or with some added weight or ROM could suffice.
Post 29 • IP   flag post
eknight private msg quote post Address this user
I think they're great as long as you can find a way to overload with additional weight or ROM. Chains/bands and a plate on your back or two is a good start. -3X
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336178 187 30
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