GPF Road Recovery

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    GPF Road Recovery


    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.

  2. New Member
    GPF's Avatar
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    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8519
    Level
    11
    Lv. Percent
    12.08%

    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
  3. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8519
    Level
    11
    Lv. Percent
    12.08%

    Day 2
    Rest Super Sunday go Ravens
    •   
       

  4. New Member
    GPF's Avatar
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    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8519
    Level
    11
    Lv. Percent
    12.08%

    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.
  5. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8519
    Level
    11
    Lv. Percent
    12.08%

    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 :-(
  6. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8519
    Level
    11
    Lv. Percent
    12.08%

    Day5
    Rest
  7. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8519
    Level
    11
    Lv. Percent
    12.08%

    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%
  8. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8519
    Level
    11
    Lv. Percent
    12.08%

    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
  9. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8519
    Level
    11
    Lv. Percent
    12.08%

    Day 8
    Rest
  10. New Member
    GPF's Avatar
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    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8519
    Level
    11
    Lv. Percent
    12.08%

    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.
  11. New Member
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    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8519
    Level
    11
    Lv. Percent
    12.08%

    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 :@
  12. New Member
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    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8519
    Level
    11
    Lv. Percent
    12.08%

    Day 11
    Rest
  13. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8519
    Level
    11
    Lv. Percent
    12.08%

    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
  14. New Member
    GPF's Avatar
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    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8519
    Level
    11
    Lv. Percent
    12.08%

    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
  15. New Member
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    5'7"  226 lbs.
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    Nov 2012
    Posts
    139
    Rep Power
    8519
    Level
    11
    Lv. Percent
    12.08%

    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.
  16. New Member
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    5'7"  226 lbs.
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    Nov 2012
    Posts
    139
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    8519
    Level
    11
    Lv. Percent
    12.08%

    Day 15
    Rest

    I just took it easy before Mondays training (back is feeling better by the day)
  17. New Member
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    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8519
    Level
    11
    Lv. Percent
    12.08%

    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
  18. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8519
    Level
    11
    Lv. Percent
    12.08%

    Day 17
    Cardio: 50:00
    Cals Burn 1200
  19. New Member
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    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8519
    Level
    11
    Lv. Percent
    12.08%

    Weight: 232
    Body Fat: 18.5
    Pounds of Fat: 41.79
    Sum of Skinfold: 65
    Lean Body Mass: 190.24
    BMR Set Point: 3967
  20. New Member
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    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8519
    Level
    11
    Lv. Percent
    12.08%

    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
  21. New Member
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    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8519
    Level
    11
    Lv. Percent
    12.08%

    Day 19

    Cardio
    50:00
    500 Cals Burn
  22. New Member
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    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8519
    Level
    11
    Lv. Percent
    12.08%

    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.
  23. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8519
    Level
    11
    Lv. Percent
    12.08%

    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
  24. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8519
    Level
    11
    Lv. Percent
    12.08%

    Day 22
    Rest
  25. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8519
    Level
    11
    Lv. Percent
    12.08%

    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 :-)
  26. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8519
    Level
    11
    Lv. Percent
    12.08%

    Day 24
    Cardio
    50:00
    1500
  27. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8519
    Level
    11
    Lv. Percent
    12.08%

    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
  28. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8519
    Level
    11
    Lv. Percent
    12.08%

    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
  29. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8519
    Level
    11
    Lv. Percent
    12.08%

    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
  30. New Member
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    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8519
    Level
    11
    Lv. Percent
    12.08%

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

    Cardio
    30:00
    CB 300
  31. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8519
    Level
    11
    Lv. Percent
    12.08%

    Day 28
    Rest
  32. New Member
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    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8519
    Level
    11
    Lv. Percent
    12.08%

    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
  33. New Member
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    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8519
    Level
    11
    Lv. Percent
    12.08%

    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
  34. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8519
    Level
    11
    Lv. Percent
    12.08%

    Day 31
    Cardio: 30:00
    Cal Burns 900


    Rest in the Afternoon
  35. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8519
    Level
    11
    Lv. Percent
    12.08%

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


    Didn't workout Had to sent time with my GF after training some clients
  36. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8519
    Level
    11
    Lv. Percent
    12.08%

    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
  37. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8519
    Level
    11
    Lv. Percent
    12.08%

    Day 33
    Cardio: 30:00
    Cal Burns 944

    And Abs in the Morning Legs this afternoon
  38. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8519
    Level
    11
    Lv. Percent
    12.08%

    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.
  39. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8519
    Level
    11
    Lv. Percent
    12.08%

    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
  40. New Member
    GPF's Avatar
    Stats
    5'7"  226 lbs.
    Join Date
    Nov 2012
    Posts
    139
    Rep Power
    8519
    Level
    11
    Lv. Percent
    12.08%

    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
  

  
 

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