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Hey guys, the doctors gave me the all clear to start training again. Talked to a couple specialists, with all the imaging and notes from the hospital stays. Basically they said it was just a bad plumbing job from the factory and it would of probably failed if I was a fat ass that sat on the couch eating Cheetos.
Sooo…..I have hired our local big ass buddy @TheOtherOne55 to help me with everything. We come from very similar sports backgrounds, like to train the same, and we’ve been buddies a long time.
As my job takes me weird places and a healthcare worker, I cannot really have a set in stone lifting schedule, I have to be very flexible. Some weeks I might work 4 12s in a row, other weeks I might work 3 12s totally split up. So we built a 4 day rotation that doesn’t have a lot of overlap. The Goal is 4 hard sessions in a 6-7 day span of time.
Back- 8 work sets (topset/backoff) + 1 quad + 1 hamstring muscle round or pump set
Push- 15 total sets. Heavy work followed with a little volume sets for each muscle.
Legz- 10 sets upper legs including a deadlift variant, 3 sets of calves. (I hit calves 3x a week 3-4 hard sets, just kinda spaced out)
Arms- 18 sets. This will be blood/pump work, bi/tri super sets sometimes, I also really like giant sets of like JM press>OH rope extensions> rope push downs.
Diet- @TheOtherOne55 made a beautiful carb cycling diet, very simple, just higher carbs/lower fats on training sessions, and lower Carb moderate fats on off days. This will be a work in progress because I have no idea what my maintenance is right now as the past 6 weeks or so I’ve been laying around sad eating Cinnamon Toast Crunch with whey for breakfast and street tacos for 70% of my nutrition.
Goal is to recomp, 5-10 212lbs right now and I look like a sack of potatoes. I grapple and compete at 199lbs or 207.5lbs. So long term goal is 212-215 at 9ish BF %.
Cardio will either be the grappling or zone 2 aerobic work, 30-35 minutes (3 sessions in total)
I’m excited to get back to training. I get so down when I can’t train.
Sooo…..I have hired our local big ass buddy @TheOtherOne55 to help me with everything. We come from very similar sports backgrounds, like to train the same, and we’ve been buddies a long time.
As my job takes me weird places and a healthcare worker, I cannot really have a set in stone lifting schedule, I have to be very flexible. Some weeks I might work 4 12s in a row, other weeks I might work 3 12s totally split up. So we built a 4 day rotation that doesn’t have a lot of overlap. The Goal is 4 hard sessions in a 6-7 day span of time.
Back- 8 work sets (topset/backoff) + 1 quad + 1 hamstring muscle round or pump set
Push- 15 total sets. Heavy work followed with a little volume sets for each muscle.
Legz- 10 sets upper legs including a deadlift variant, 3 sets of calves. (I hit calves 3x a week 3-4 hard sets, just kinda spaced out)
Arms- 18 sets. This will be blood/pump work, bi/tri super sets sometimes, I also really like giant sets of like JM press>OH rope extensions> rope push downs.
Diet- @TheOtherOne55 made a beautiful carb cycling diet, very simple, just higher carbs/lower fats on training sessions, and lower Carb moderate fats on off days. This will be a work in progress because I have no idea what my maintenance is right now as the past 6 weeks or so I’ve been laying around sad eating Cinnamon Toast Crunch with whey for breakfast and street tacos for 70% of my nutrition.
Goal is to recomp, 5-10 212lbs right now and I look like a sack of potatoes. I grapple and compete at 199lbs or 207.5lbs. So long term goal is 212-215 at 9ish BF %.
Cardio will either be the grappling or zone 2 aerobic work, 30-35 minutes (3 sessions in total)
I’m excited to get back to training. I get so down when I can’t train.
