GPF Road Recovery

[GPF]

Hello everyone I’m starting a recovery log for the month of February, and for those who were following my last log understand I was in a car accident on December 20 2012. The person who hit me was completely at fault however my car was total, and I have sustained some soft injury's to my back and neck. It’s been around six weeks after I had my accident can I’m feeling much better, so I made up in mind to start training. Some of the obstacles I have to deal with: The injury its self may have sat me back greatly (I wasn’t eating the way I should have). Having transportation (I’m carpooling with a coworker to work and back to the chiropractor, finding a ride to go train my clients, and then training myself) so yeah I need a car. My first training was a 15 week training log that was going to last 105 days with the goal was to maintain weight and drop the BF to 6 percent and zig -zag my way that 220lb with less than 10 percent. Now I’m Training to recover, get back into shape and get my bf to 6 percent and get my LBM to 200 or 200 plus.

 

[GPF]

Day 1(Yesterday)
Chest Press 50lbx10 70x10 100lbx10
Dumbbell Fly 15lbx10 17lbx10 17lbx10
Shoulder Machine Press 50lbx10 70lbx10 100lbx10
Shoulder Raises 15lbx10 17lbsx10 17lbsx10
Triceps Push Downs 50lb 3x10
Dumbbell Kickback 10lb 3x10

 

[GPF]

Day 2
Rest Super Sunday go Ravens

 

[GPF]

Day 3
Rest

I'm feeling a lot better, however due to my time schedule I couldn't train, tomorrow on the other hand will be different.

 

[GPF]

Day 4
Back and BI

Arm Machine 80x10 125x10 200x10
Dumbbell Curl 22x10 27x10 30x10
Single Arm Curl 22x10 27x10 30x10
Back Machine 100x10 3 set
Dumbbell Row 40x10 3set

*I had to cut my training short today,because my ride pick me up from the gym after training myself and my client
* Good the Chiropractor told me that I'm getting better, and that I should be lifting weights (just not heavy) LAME!!!!
*Still looking for a good deal for a car :-(

 

[GPF]

Day5
Rest

 

[GPF]

Day 6
Bench Press 135 3x10
Arm Machine 80x10 125x10 200x10
Dumbbell Curl 22x10 27x10 30x10
Single Arm Curl 22x10 27x10 30x10
Back Machine 100x10 3 set
Dumbbell Row 40x10 3set

*Good News My doctor said that I'm coming alone just fine, and in two more session she might sign me to an early leave
*Bad News however I discovered a knot at the top of my traps, not sure what it is, but hopefully they can get me back to 100%

 

[GPF]

Day 7
Rest



*Trained 3 clients and didn't do anything as far a weights and cardio)
*Good day today I got my new car (Certificated Pre Own Car 2012 Chevy Impala B-) )
* So now this mean, all I have to do is heal completely and I'll be good to go

 

[GPF]

Day 8
Rest

 

[GPF]

Day 9
Rest

Train some clients didn't have time to try and train, going to the doctor tomorrow for some adjustments hopefully I'll be back in rear forum.

 

[GPF]

Day 10


Bench Press 135x10 225x10 315x3
Dumbbell Raise 171/2 3x10
Dumbbell Press 20 3x10
Tri Press Down

*Good news the doctor said that the knot was just a sore on my trap muscles and that it will be something that they will be motoring.
*I can bench 315 3 times on my own so I haven't lost to much strength, and I wanted to work on my physic as far as lifting heavy weights
*I cnt describe the feeling in my back when I lift heavy,I just know its a feeling, I wish I can feel quickly I feel as if I'm getting out of shape by the day

 

[GPF]

Day 11
Rest

 

[GPF]

Day 12

Sitting DB Curl 25x10 27x10 40x10
Atl DB Curl 25x10 27x10 40x10
Preacher Curl 25x10 27x10 30x10

Arm Machine Call 125x10 155x10 155x10

Lat Pulldown 100 3x10
DB Row 45 3x10
Machine Row 130 3x10

* 30mins of Cardio before Training
* Good news my Back is feeling great and next week of possible tomorrow I'll be back on my serious routine before my car accident
*I still have to check with the doctor from time to time I have a know in one of the Trap Muscles
*I have to also buy a new scale for my body comp (weight,BMR, LBM, BF etc....) the one I had needs to be replaced

 

[GPF]

Day 13

Bench Press 225 3x10
Chest Press 210x10 230x10
Hammer Chest Press 180 2x10
Fly Machine 210 2x10
Press Down 75 3x10
Dips 3x10

*My back was starting to hurt a little a so I stop and did some dips and press downs, and I had to me up with my girlfriend

 

[GPF]

Day 14

Leg Press 210x10 230x10 250x10
Leg Extension 130 3x10
Lying Leg Curl 50 3x10

Hip Adduction 12 3x10
Hip Abduction 12 3x10

* Monday I'll be training harder but I still wanted to take it a little lite, I was think it would better just to wait but I was aread in the gym after training some clients.

 

[GPF]

Day 15
Rest

I just took it easy before Mondays training (back is feeling better by the day)

 

[GPF]

Day 16

Chest Press 100x10 170x10 170x10
Fly Machine 100x10 130x10 130x10
Shoulder Machine Press 100x10 170x10 190x10
DB Raises 30x10 40x10 50x5
Press down 100x10 130x10 130x10

*I using the scale from the gym I train at, so I should have my BC posted soon, remember something when wrong with mines and it needs to be replace

 

[GPF]

Day 17
Cardio: 50:00
Cals Burn 1200

 

[GPF]

Weight: 232
Body Fat: 18.5
Pounds of Fat: 41.79
Sum of Skinfold: 65
Lean Body Mass: 190.24
BMR Set Point: 3967

 

[GPF]

Day 18

Lat Pull Down 3 130x10
Row Cable Machine 3 120x10
Single DB Row 3 50x10
DBCurl 40x10 2 50x10
EZBar Curl 70x10 80x10
I. Curl Machine 3 70x10

 

[GPF]

Day 19

Cardio
50:00
500 Cals Burn

 

[GPF]

Day 20
Rest


I'm going to hang out with my girlfriend after work, so I'm going to hit legs and cardio tomorrow and cardio before and after church on Sunday.

 

[GPF]

Day 21
Legs
Dumbbell Body Squats 40db 3x10
Single Legs Squats BW 3x10
Leg Press 170 3x10
Single Leg Press 170 3x10
Leg Ex 130 3x10
Hamstring 130 3x10

 

[GPF]

Day 22
Rest

 

[GPF]

Day 23
Bench Press 135x10 225x10 315x5
I. Bench Press 135x10 135x10 225x2
Shoulder Machines Press 110x10 140x6 140x6
Dumbbell Lat Raises 27x10 30x10 3x10
Tri Press Downs 70x10 70x10 70x10

* Feeling better knees are kinda stiff and the doctor said I was allowed to more sessions

 

[GPF]

Day 24
Cardio
50:00
1500

 

[GPF]

Day 25
Rest

*My knees what popping not sure why, but I manage to get the doctor to give a few more session and an MRI I was going to go Train but took the day off to rest. I really do hate this, I'm normally a to a day split type of guy but not now.


I also started with OxyECA (60 capsules), and Fat Burner Jitter Free by Top Secret Nutrition

 

[GPF]

Weekly Up Date
Weight: 232
Body Fat: 16.4
Pounds of Fat: 37.12
Sum of Skinfold: 60
Lean Body Mass: 195
BMR Set Point: 3549

 

[GPF]

Day 26
Dumbbell Curls 20x10 30x10 40x10
Single Arm ISO Curl 20x10 30x10 40x10
Arm Machine Curl 95x10 125x10 150x10
Lat Pull Down 100x10 120x10 150x10
Row Machine 100x10 115x10 130x7
Dumbbell 40x10 50x10
Lat Pull Down (Standing) 40x10 50x10

 

[GPF]

Day27
Legs
Leg Press 310 3x10
Leg Ex 130 3x10
SLDL 50x10 70x10
Seated Leg Curl 130x10 3

Cardio
30:00
CB 300

 

[GPF]

Day 28
Rest

 

[GPF]

Day 29

Morning Cardio:30:00
Cal Burn:800

Bench Press 135x10 225x10 315x5
I.Bench Press 135x10 135x10 135x10
Shoulder Machine Press 110x10 140x10 140x10
TriSet Raises
Dumbbell Front 20x10 22x10 25x10
Dumbbell Side 20x10 22x10 25x10
Dumbbell Post 20x10 22x10 25x10

Press Downs: 55x10 70x10 70x10
Shulls: 65x10 105x10

 

[GPF]

Day 30
Cardio: 30:00
Cal Burns 900

Arm Machine Bi Curl 125x12, 140x12, 155x12, 170x12, 185x5, 200x5
Dumbbell Curl 30x10, 35x10, 40x10, 45x10, 50x10
Incline Dumbbell Curl 20x10 30x10 35x10, 40x10, 45x10
Back Row Machine 115x10, 130x10, 145x10, 160x10
Single Arm Row 50x10, 60x10, 70x10, 75x10
Lat Pull Down 85x10, 115x10 130x10

 

[GPF]

Day 31
Cardio: 30:00
Cal Burns 900


Rest in the Afternoon

 

[GPF]

Day 32
Cardio: 40:00
Cal Burns 400 (SLOW Cardio)


Didn't workout Had to sent time with my GF after training some clients

 

[GPF]

Weekly Update
Weight: 232
Body Fat: 18.5
Pounds of Fat: 41.79
Sum of Skinfold: 65
Lean Body Mass: 190.24
BMR Set Point: 3967

 

[GPF]

Day 33
Cardio: 30:00
Cal Burns 944

And Abs in the Morning Legs this afternoon

 

[GPF]

This week I'll be changing up my routine for a few weeks seeing how my back is feeling almost 100 percent. The training split will be a two a Day 3 upper body and 3 lower body routine. I'm also going to cut back on some of the cardio as well.

 

[GPF]

Day 34
Upper Body
Dumbbell Curl 50x12 60x12 70x12
Incline Curl Machine 70x10 110x12 130x12
EZBar Curl 80x12 90x12 90x12

Lat Pull Down 120x10 150x10 180x10
Back Pully Machine 120x10 140x10
Pull ups 1 set of 10

* I did a set of Abs in between sets



Ok so I can't edit ok, workout 2 for day 34
Incline Bench Press 135x10 225x10 225x10
Chest Press 110x10 210x10 210x10
Chest Dumbbell Flyes 30x10 40x10 50x10

I had to cut this short my mom was getting a pacemaker today so I cut my workout short to go go see her

 

[GPF]

Day 35
Lower Body
Leg Press 240x10 260x10 300x10
Smith Squats 135x10 225x5 225x5 (knees was hurting a little)
Leg Ex 130x10 150x10 170x10

* set of abs in between sets
Cardio 20:00 cal burn 600

 

[GPF]

Day 36
Upper Body
Workout One
Bench Press 225x10 225x10 315x5
Chest Press Machine 230x10 250x10 270x10
Dumbbell Shoulder Press 3x10 50
Dumbbell Shoulder Raise 3x10 50
Press Down 3x10 70
Dips 3x5

Workout Out 2
EZBar Curl 3x10 105
Lying Curl 3x10 52
Dumbbell Curl 50x10 60x5 70x2
Standing Lat Pull Down 72 3x10
Lat Pull Down 140x10 180x10 180x10

 

[GPF]

Day 37
Cardio 30:00mins
Cals Burn 900


I didn't go to the gym today because of the Toronto warning, I even call my session with some of my clients





I had to take a few days off, my body was feeling so well, and I got busy with other things that going on in my life, but I'm back at it!!!!!1

 

[GPF]

Day 38
Cardio 40:00
Cals Burn: 900


Arm Machine (Bi) 140x12 150x12 170x12
Compound
Single Arm Machine (Bi) 40x12 50x12 65x12


Back Seated Row 130x12 160x12 190x12
Compound
Lat Pull Downs 130x12 160x12 190x12

DB single Arm Row 55x12 65x12 75x12
EZ Bar Curl 4 105x10

 

[GPF]

Day 38
Morning Cardio: 30min
Cals Burns 890


Bench Press 225x10 315x5 315x5
Hammer Chest Press 180x10 270x8 270x6
Hammer Shoulder Press 180x10 270x8 270x4
Shoulder Press Machine 130x10 150x10 170x10
Press down 50x10 70x10 90x10

I was feeling pretty weak to day, I have to leave earlier I was running late for a study group

 

[GPF]

I took two day off of training (because I lost my workout papers)
But yesterday I trained at a local LA Fitness that the build around the way from where I live
Day 39 Chest
Bench Press 135x10 225x10 315x4
Incline Bench Press 135x10 225x10 225x10
Decline Press Machine 180x10 270x10 360x10
Shoulder Machine Press 130x10 150x10 190x10
Shoulder Hammer Machine Press 150x10 190x10 210x10
Ab Chair 1 set of 12 (The gym was closing)


* I also add Versa-1 with my Anabolic Pump (So Far so Good after a few day I started feeling a looking bigger)

 

[GPF]

Day 40
Morning Cardio: 30:00
Cal burn 850


Back and Bi
Arm Machine Bi 150x10 170x10 200x8
Compound
Single Arm Machine Bi 50x10 70x10 110x4

EZbar Curl 105x10 105x10 105x10
Compound
Single Arm Dumbbell Curl 20x10 25x10 27x6

Back Machine Normal Grip 130x10 150x10 170x4
Compound
Back Machine Wide Grip 130x10 150x10 170x4

Dumbbell Bent Over Row 60x10 65x10 70x10
Compound
Dumbbell Pull Over 60x10 65x10 70x10

 

[GPF]

Day 41

Leg Press 210x10 270x10 310x10
Compound
Single Leg Press 210x10 270x10 270x10


Leg Ex 150x10 170x10 175x10
Compound
Single Leg Ex 150x10 150x10 150x10

Lying leg Curl 110x10 130x10 130x10
Compound
Single Leg Curl110x10 130x10 130x10

Dumbbell SLDL 80x10 90x10 100x10

 

[GPF]

Day 41

Leg Press 210x10 270x10 310x10
Compound
Single Leg Press 210x10 270x10 270x10


Leg Ex 150x10 170x10 175x10
Compound
Single Leg Ex 150x10 150x10 150x10

Lying leg Curl 110x10 130x10 130x10
Compound
Single Leg Curl110x10 130x10 130x10

Dumbbell SLDL 80x10 90x10 100x10

 

[GPF]

Day 42
Bench Press 225x10 225x10 315x5
Chest Press Machine 230x10 250x10 270x10 285x10
Machine Shoulder Press 170x10 190x10 200x10
Smith Machine Press135x10 225x10 225x10
Press Down 3x10 100
Dips 3x10

 

[GPF]

Day 43 Rest
Day 44 Rest
Day 45 Rest

I had to to get ready for Easter I was in a play