Chase injury recovery cycle

[Chase]

First Day of Official Training plan. This is my first day in 5 months working legs at all and I have lost considerable mass. I had a below parallel squat of about 275 for 3-4. I took it very light today but very high volume.

12:00 HIIT Bike 12 minutes

Pre Workout treading water for 10 Min-medium intensity

Alternating Leg Ext-Single Leg (injured first) 25lbs 15/15/15/15
Leg Ext-double leg 45lbs 8/8/8/8

Alternating Leg Curl-Single leg 25lbs 15/15/15/15
Leg Curl- Double 25lbs 8/8/8/8

Weighted Crunches
5lbs 25/25/25/25

Hanging Stiff Leg raises
8/5/5/3

15 min stretching post workout

Diet was on point today. Thinking of bumping up the DBol up to 45mg rather than 30. This would place me at
Dbol 45mg ED
Mast 600MG
Test E 600MG
EQ 600MG

 

[pikiki]

Good to see you starting your training...

 

[Chase]

Good to see you starting your training...

Thanks Pikki. I am feeling great getting off of my ass and training in an organized fashion. The past three weeks I have been focusing on bumping my calories up to maintenance prior to injury of about ~4000 and lifting compound movements.

I am getting a "bod Pod" measurement completed on Thursday and will be posting. Thank you everyone for your support.

 

[Chase]

Chest and Abs day Yesterday

12 Minutes Swim
Alternating A1-A-2
A1-Wide Grip Pulldowns 4x8-12
A2-Flat Bench 4x8-12

Alternating B1-B2
B1-CG Supinated Lat Pulls 4x8-12
B2-Incline Press 4x8-12

Alt. Dumbell Rows 4x 8-12
Reverse Grip Bench 4x8-12

Very high volume last night and I hit a wall about midway through the workout as I kept intensity Very high. My heart rate was through the roof for most of the workout. Slept shitty the night before but as I write this today the 28th I DID sleep well LAST night. Another night of little sleep and I would lose my mind.

 

[pikiki]

Training looks good and about the sleep I think happens to everyone at the begining of the cycle, My first week my rest was shitty and slept maybe 5 hrs no more than that. Like the details on your log so far everything looks coollllll

 

[Chase]

Thanks Pikiki-
Wednesday was OFF for me. I did about 12 min on the bike and sled squats for 10 min in physical therapy + stretching and Ice.

My program is designed to be a recomp and the resistance training is tough enough that I am near exhaustion upon completion of the session. 30 second rest with that volume kills.

In an EXTREME training session, has anyone noticed any difference including Gatorade or a banana mid workout? Any runners out there?? I need some natural energy to get through 60-80 min of extreme intensity

 

[Chase]

3/29

7 Minute Swim. water was cold!!!

Seated Behind-the-neck Barbell Military Press- * 12/10/8/8 *Difficult * * * * * * * * * * *
Seated Bent Over Dumbbell/Plate Rear Flyes- 12/12
Seated Barbell Military Press 12/12/12/12
Seated Dumbbell/Plate Hammer Raises ** I actually didn't do this one. I didn't copy it to my log by accident.
Single-Arm Dumbbell/Plate Lateral Raises- 12/12/12/12
Seated Barbell Upright Rows 12/12/10/10

30 seconds rest between sets

Heart rate was 130 @ 60 seconds upon completion

Tough workout-Shoulders has ALWAYS been a week point for me. Never been able to push huge weight.

 

[Chase]

Hey Bros, I updated my bodyfat, lean mass, weight, cycle, diet and workout. I have a long way to get back to my goal weight of 212 with 12% bodyfat but I WILL reach the top of the mountain.

Thanks for all the support. I WILL be updating photos at the 6 week mark as well as updated body mass and weight statistics.

Blood work will be updated at the 45 day mark after I stop my PCT.

 

[pikiki]

Nice details and very indeep in your log and training looks great, you will be there soon. Keep it up all the way Bro!!!

 

[Chase]

No log today- Today is arm day but I had work stuff pop up at about 4pm tonight and I will be tied up most of the weekend.

Rookie mistake- I found out I was under-dosing the Z masteron. I thought the dosage was 250mg/ml but it's 100mg/ml. so fir the last two weeks I have been dosing around 250mg a week instead of the 600range I was looking for.
Cheated and drank 2 beers, some shitty pizza and some baklava.

Catchup on Saturday: Lifting tomorrow in the morning + 20 min swimming

15 minutes bike
15 minute sled squat -
155 heart rate upon completion

 

[pikiki]

Always read the labels...J/k good weekend

 

[Bullseye Forever]

No log today- Today is arm day but I had work stuff pop up at about 4pm tonight and I will be tied up most of the weekend.

Rookie mistake- I found out I was under-dosing the Z masteron. I thought the dosage was 250mg/ml but it's 100mg/ml. so fir the last two weeks I have been dosing around 250mg a week instead of the 600range I was looking for.
Cheated and drank 2 beers, some shitty pizza and some baklava.

Catchup on Saturday: Lifting tomorrow in the morning + 20 min swimming

15 minutes bike
15 minute sled squat -
155 heart rate upon completion

lol man happens to all of us!!!

 

[Chase]

Alternate Set A
A1 - Supinated Pull-Ups 6/6/5/5
A2 - Close-Grip Flat Barbell Bench Press 10/9/7/7
Alternate Set B
B1 - Weighted Bench Dips 12/12/12/12
B2 - Close-Grip Barbell Bicep Curls 12/12/12/10
Alternate Set C
C1 - EZ-Bar Skullcrushers - 10/10/10/8
C2 - EZ Bar Bicep Curl 21s- 21/21/21/21
Alternate Set D
D1 - Weighted Side Crunches -10/10/10/10
D2 - Pikes (on bench) 15/15/15/15 * performed on the ground- a little unsteady but will work to the bench in the next few weeks

25 min Swim

Feeling good today. Had a bit of anxiety for some reason in the early afternoon and it felt out of place. Could be work stress. Appetite is suffering a bit from the Dbol I think but I am forcing it down anyway.

Tomorrow is my day off completely and I am going to relax at a cousing BBQ-probably have a cheat meal or two. Probably drink a few glasses of wine. Just being honest. Next post Monday!

 

[jadakiss]

Chase cool log bro, very detail. I LOVE BBQ!!! I don't know y but when it comes down to BBQ I can eat my ass OFF!

 

[Chase]

Yessir Jadakiss, I am keeping the log honest. Most cycles I stay at about 80% on target. The other 20% I miss meals because I travel, or don't eat enough, drink too much as social events etc. I am shooting for about 90% this time but I am making a point to train hard EVERY day do the best I can

 

[Repo]

Great cycle and log Chase!

Keep up the good work buddy!

 

[pikiki]

Hows your injury is respond on this training so far bro?

 

[Chase]

12:00 HIIT Bike 12 minutes

Pre Workout bike for 10 min

Alternating Leg Ext-Single Leg (injured first) 15/15/15/15 +5lbs from last week. Single leg is tough due to atrophy
Leg Ext-double leg 8/8/8/8 +10lbs from last week

Alternating Leg Curl-Single leg 15/15/15/15 **weaker than leg extensions. For the first time in my life HAMS are a weak point*
Leg Curl- Double 8/8/8/8 +10lbs

Weighted Crunches
25/25/25/25

Hanging Stiff Leg raises
8/8/8/8 *much easier than last week

15 min stretching post workout

Diet was on good today. I have bumped the DBOL up to 45
dbol 45mg ED
Mast 600MG
test E 600MG
EQ 600MG

 

[Chase]

Workout is going very well. After week two I have started to 'recover' muscle mass in my leg fairly quickly. I can walk around without crutches as long as I have shoes with good ankle support but I have to remember not to carry a 45lb weight while walking

My physical therapist stated to me on Monday "hmmm...your leg seems to be returning to normal fairly quickly." which made me laugh.

 

[pikiki]

Workout is going very well. After week two I have started to 'recover' muscle mass in my leg fairly quickly. I can walk around without crutches as long as I have shoes with good ankle support but I have to remember not to carry a 45lb weight while walking

My physical therapist stated to me on Monday "hmmm...your leg seems to be returning to normal fairly quickly." which made me laugh.

Doc is my new diet...lol. Good to heard that Chase.