Official Comeback Training Thread

[kimswollwilliams]

delts n' traps
smith machine press: 95x20, 95x20 (wu) 135x15, 185x10, 225x8, 135x20
hammer strength press: plate x20, plate n' 25x 15, 2plate x12, 2plate n' 25x8
dbell laterals: 25x12, 25x12, 30x10, 25x15
rear delt (pec dec) 100x15, 130x15, 130x12, 90x15
dbell shrugs: 50x20, 70x15, 90x12, 110x12
dbell front raisde: 25x10, 25x10, 25x10, 25x10

NOTES: keeping the workouts pretty basic. trying to go as heavy as i can w/out pain, and stay in the 8-12 hypertrophy rep training range. joints felt a bit tight, likely the getting used to the load being put on them again. decent pump, but nothing like the sick burning pump i am used to getting in the delts. intensity was decent,- considering i am still very cautious w/ my lft. arm... damn feels GREAT to be back in the gym!!!

[*big D*]

Glad to see you posting a full workout, have you been cleared to train now by the docs?

Damn you use high volume don't you!

[kimswollwilliams]

LEGS- real limited on the wheels

Extensions: 50x20 (wu) 70x15, 90x12, 120x10
Lying ham curl: 30x20 (wu) 50x15, 60x12, 70x10
Seated ham curls 70x15, 70x15, 90x12, 90x12
Single leg exten: 30x15, 40x12, 50x10, 60x8
Machine leg press: 90x20, 110x20, 130x20, 150x15
Leg press: 1 plate x20 (4 sets) **first time i tried these since being injured. felt good, ROM not quite there yet to get nice and deep...
Bbell stiff leg deads: 65x15 (4 sets)

NOTES: strength is cominmg back in the extensions and ham curls..machine leg press felt great, leg press w/ free weights pretty good too... just being able to do a new exercise this soon in my rehab is a small victory. a decent little pump and burn..looking forward to next leg day... arms tomorrow (weds)..

[*big D*]

Kim? Have you been cleared to train now or is this you still rebelling?

[kimswollwilliams]

Kim? Have you been cleared to train now or is this you still rebelling?

cleared? mmmm... not exactly... lol..

[kimswollwilliams]

back day
close grip pull downs 100x20 (wu), 130x15, 160x12, 190x10
reverse grip hammer pulldwn 1plate 20, 1plate n 25x 15, 2plate x 12, 2plate n 25x 10
rope pulldwns 45x20, 55x15, 55x15
low hammer strength row 2platex 12 (4 sets)

NOTES- anything wide grip still aggitates my lt. elbow- specifically my ulnar nerve- so i've been sticking with what feels good. haven't gotten into any rows yet, will try and phase them in next week. really miss dbell rows. a pretty good pump, since i can't go real heavy yet, i really focus on the stretch and contraction of each rep.

[kimswollwilliams]

delts n' traps:
smith mil. presses 95x 20, 135x15, 155x12, 185x12, 225x8, 135x 20

dbell side lat. (1 arm at a time) 25x15, 30x12, 35x10, 30x10 s/s with-
hammer machine shrug: 2 plates, 4 sets x 12

rear delt pec dec: 80x20, 90x20, 110x20, 130x15
hammer mil. presses: 1plate n' 25x15, 2platex 12, 2plate n' 25x10

1 arm cable lat: 20x15, 3 sets s/s with-
front raises w/ 45lb. plate x 12

dbell shrug: 70x12, 90x12, 110x12, 125x12

NOTES: shoulders felt great today. got a wicked pump, joints felt awesome, endurance (Carno) was up. starting to be able to pick uip the intensity as my strength is coming back and injuries are coming along. next shoulder day should be a great one.

[kimswollwilliams]

LEGS:
seated ham curl 70x20, 100x15, 130x12, 150x 10
leg extension 70x20, 100x15, 130x12 170x10
machine leg press 100x20, 130x20, 150x20, 210x15
leg press 1platex20, 2plx20, 3plx20, 4plx20
lying ham curl 60x15, 80x12, 80x12
1 leg extension 40x12, 50x12, 50x12

legs felt great. really getting some strength back now. my right leg is still a little tight, no squats yet, but feeling strong and ROM better every week. last week didn't go more than a plate on leg press..today did 4. pretty psyched. weight is up to 265, coming back on fast. could really feel feel my Carnobolic kicking in on the leg press...20 rep sets all day long.. really a m,atter of getting all my protein in and bringing my calories back up..

[*big D*]

Recovery seems to be happening really quick which is good, maybe light squats in a month or so?

[kimswollwilliams]

CHEST-
incline smith: 95x20x2(wu), 135x15,185x12, 225x10, 275x6, 135x20
incline dbell: 50x12 (3 sets)
pec dec: 110x20, 150x20, 210x15, 250x12, 310x10
incline hammer: 2platex12 (3 sets)
cable flyes: 25x15, 35x15, 45x12

NOTES: smith presses felt pretty stong..joints are starting to feel better and are getting used to the extra stress again. dbell presses still need work..i think stabilization muscles are still pretty weak.. pec dec felt great. used the whole stack on the last set. incline hammers felt so-so..my left is def. much weaker than my right, but progressing nicely.. cable flyes were a nice finisher.. good pump and stretch. pretty pleased with my chest day. much improved from last week..

[liljoe]

That's awesome bro. Good to see you back in there and your strength is phenomenal considering the extent of your injuries. Just a beast man.

[kimswollwilliams]

BACK
reverse grip pulldwn: 100x20,150x15, 210x12, 250x10
rope cable pulls: 50x20, 60x20, 70x20
hammer strength low rows: 2platex 15, 3platex15, 4platex12
one arm reverse grip pulldwn:90x15, 120x12, 150x10
3/4 deads in smith mach.: 135x20 (4 sets)

NOTES: not quite able to do any wide grip pulldowns, chins etc. still bothers my ulnar nerve some. best back day since i began training again. felt strong, great pump, and am really starting to see my lats flaring out again. my weight is up to 270lbs. and climbing, strength really coming back, i have to keep myself in check and not get carried away and do too much too soon. starting to phase in some real light deads to build my low back strength back up in preparation for squats, lunges, front squats etc.

[kimswollwilliams]

ARMS:
v bar tricep pushdown: 40x30, 60x20, 80x15, 110x15, 130x12, 150x10 sup. set w/
straight bar curls: 75x12 (4 sets)

hammer strength dip machine: 2plates x 15 (3 sets) s/s with
hammer preacher curl: 45x15, 55x12, 65x10, 65x10

close grip bench: 135x 15 (3 sets) s/s with
rope hammer curls: 50x15, 60x15, 70x12

2 arm overhead dbell tri xtensoin: 60x15, 70x12, 70x12 s/s with
incline dbell curl: 25x12, 30x12, 35x10

NOTES: had a great pace going. solid pump. still working my way up to some good weight. full extension on my lt. arm is still limited, so still have to be cautious i don't force things too much..really trying to get a variety of exercises in hitting all heads of bi and tri.. focusing on full ROM and mind muscle connection..

[kimswollwilliams]

BACK- BACK- BACK:
rope pulls to warm up: 40x30, 60x 20, 80x 15
reverse grip pulldwn hammer machine: 1pl and 25x 20, 2pl x 15, 3pl x12, 4pl x 10
close grip pulldwn: 150x 15, 200x 12, 250x 10
1 arm dbell rows: 50x 15, 80x 12, 110x 10
hammer low row: 2plx 20, 3plx 12, 4plx 10
wide grip pulldwn: 160x12 (3 sets)

NOTES: best strength yet for a back workout. first time i hit dbell rows.. felt real solid, had to make sure i didn't extend my elbow too far.. got back up to 4 plates on reversehammer and low row hammer machine.. good pump, stretch. first time i have been able to do any wide grip pulldowns.. they felt real good and didn't bother my ulnar nerve like they have been... weight was at 277 today..

[*big D*]

Woo 277, sounds good! Glad things are slowly improving such as being able to do pushdowns etc the otherday and now wg pulldowns.