The Football Comeback

[pavb10]

I'm 6-2 221 and play football in college. I play tight end and slot. In september i shattered my jaw in practice and went fom 208 to 185 in three weeks. I couldnt play the rest of the season and after recovery all i did was lift. I lifted to hard for to long with no breaks. Right now im paying for this. I have a left hammy that wont heal, a right shoulder that inflames every time i bench and i have to get hernia surgery monday.
Apparently being 18 and stubborn doesnt help when people tell u to rest. I went to heavy for too long and am paying for it. I had been noticing pain in my hammy and stomache for a month but i kept lifting balls out. Four weeks ago I was deadlifting 495 and i only got it for three. The next morning i woke up and knew i had a hernia.
Well the doc said its a two week recovery til i can start jogging again and doing some abs and then 2 more weeks until im back to 100%. That leaves me 132 days or so until summer practice. At my peak this winter i was 223, deadlift was 550, squat 520 and my bench was 285. Arms 16.5 and bf 9.4%. I havent squatted for 5 weeks or deadlifted or ran for the last 4 weeks.
By August i want to be 228 9.2%bf, 18"arms, deadlift 560, sqaut 550, bench 330 and clean 300. I also want to be greatly conditioned. Well this is the start of a long jounrey hopefully free of injury. Ill be starting up jogging and abs in two and a half weeks.

 

[pavb10]

1. POWER WARM UP- STATIC STRECTH, OVERHEAD SQUAT, WALL SIT, ACTIVATION
SQUAT WARM UP 10-65% 10-70% 10-75%
CIRCUIT DEADLIFT WARM UP 10-65% 10-70% 10-75%
BENT OVER ROWS 10-65% 10-70% 10-75%
LUNGES F-S-S 8 EACH 8 EACH 8 EACH
CIRCUIT
PULL UPS 10 10 10
LEG UP SQUATS 10 10 10
CIRCUIT
DB ROW 10 10 10
LEG EXT 15 15 15
CIRCUIT
LAT PULL DOWN 10 10 10
WEIGHTED CALVES 15 15 15
LATTERS-CARDIO-STRECTH

2. UPPER STRECTH
CIRCUIT LOCKOUT BENCH WARM UP 10+ 10+ 10+ 10+
PLANKS 1:00
CIRCUIT
DEC WARM UP 10-65% 10-70% 10-75%
SIDE PLANKS 45 S
CIRCUIT
REV GRIP BENCH 10-65% 10-70% 10-75%
LEG RAISES 25 25 25
CIRCUIT
CLAP PUSH UPS FAIL FAIL FAIL
SKULL CRUSH 10 10 10
SIDE LEG RAISES 20 20 20
CIRCUIT
DEC FLYS 10 10 10
TRI EXT 15 15 15
BALL LEG RAISE 25 25 25

3. BICEP STRECTH
CONCENTRAT CURL 15 15 15 15
SEATED 45 CURL 10 10 10
BARBELL CURL 15 15 15
PREACH DB CURL 10 10 10
CIRCUIT CABLE BURNOUT 15 15 15 5-5-5-5-5
BAND CURL 10 10 10
ROPE CURL F-B
FOREARM CURL 20 20 20
NECK

4. SPEED WARM UP- STATIC STRECTH, OVERHEAD SQUAT, WALL SIT, ACTIVATION
POWERCLEAN WARM UP 5-75% 5-80% 5-85%
FRONT SQUAT WARM UP 10-65% 10-70% 10-75%
CIRCUIT SINGLE ARM SNAT WARM UP 5-75% 5-80% 5-85%
BOX JUMP 6 6 6 6
CRUCNHES 60 60 60

SINGLE LEG DEAD 10 10 10
SINGLE LEG SQUAT 5-EACH 5-EACH 5-EACH
AB CIRCUITS
I SINGLE LEG RAISE 25-EACH 25-EACH 25-EACH
I CRUCNHES 60 60 60
I TOE TOUCHES 25 25 25
I
I LEG RAISES 35 35 35
I SIDE LEG RAISES 25 25 25
I
I HANGING AB 10-EACH SIDE 10-EACH SIDE 10-EACH SIDE
WEIGHT AB MACHI 10 10 10
LATTERS-CARDIO-STRECTH
5. REST ICE AND TREATMENT

6.UPPER WARM UP- STATIC STRECTH, OVERHEAD SQUAT, WALL SIT, ACTIVATION
CIRCUIT FLAT BENCH WARM UP 10-65% 10-70% 10-75%
PLANKS 1:00
CIRCUIT CLEAN PRESS WARM UP 5 5 5
DB PRESS 10 10 10
SIDE PLANKS 45 S
CIRCUIT
MIL DB PRESS 10 10 10
LEG RAISES 30 30 30
CIRCUIT
FLAT FLYS 10 10 10
SIDE LEG RAISES 25 25 25
CIRCUIT
SIDE RAISES 10 10 10 10
LEG RAISES 25 25 25
CIRCUIT
TWIST PUSH UPS 10 L & R 20 20
HANGING ABS 30 F L R 30 30
LATTERS-CARDIO-STRECTH

7. BACK STRECTH
BENT OVER ROWS WARM UP 10-65% 10-70% 10-75%
PULL UPS 12 12 12 12
DB ROWS 10 10 10
REV ROW WARM UP 10-65% 10-70% 10-75%
HIGH PULL 10 10 10
LAT PULL 10 10 10
NECK 20 20 20

8. LEGS WARM UP- STATIC STRECTH, OVERHEAD SQUAT, WALL SIT, ACTIVATION
CIRCUIT SQUAT WARM UP 10-65% 10-70% 10-75%
LEG UP SQUATS 10 10 10
SEATED LEG PULLS 25 25 25
CIRCUIT
LUNGES F-S-S 8 EACH 9 EACH 10 EACH
BALL LEG RAISES 25 25 25
CIRCUIT
SINGLE LEG DEAD 10 10 10
HANGING ABS 30 F L R 30 30
CIRCUIT
STEP UP 10 10 10
CRUNCHES 60 60 60
CIRCUIT
WEIGHTED 15 15 15
LEG EXTENSION 15 15 15
LATTERS-CARDIO-STRECTH

9.BICEPS STRECTH
REV BB CURL
45 SEATED REV DB
BB CURL
CIRCUIT HAMMER CURLS
ROPE CURLS
BAND CURLS
FOREARM CURL
NECK 20 20 20

10 CHEST SHOULDERS OBLIQUES

11. CORE WARM UP- STATIC STRECTH, OVERHEAD SQUAT, WALL SIT, ACTIVATION
POWERCLEAN WARM UP 5-75% 5-80% 5-85%
CIRCUIT DEADLIFT WARM UP 10-65% 10-65% 10-65%
PULL UP 10 10 10 10
PLANKS 1:00
LEG RAISES 25 25 25
CIRCUIT
BENT OVER ROW 10 10 10
SIDE PLANKS 45 S
SIDE RAISES 20 20 20
CIRCUIT
DB ROW 10 10 10
HANGING ABS 33 F L R 33 33
CIRCUIT
HIGH ROW 10 10 10
WEIGHTED LEG RAI 25 EACH 50 50
CRUNCHES 60 60 60
CIRCUIT
LAT PULL DOWN 10 10 10
LEG RAISES 30 30 30
LATTERS-CARDIO-STRECTH

12. TRIS STRECTH
SKULL CRUSHER 15 15 15 15
KICK BACKS 10 10 10
WEIGHTED DIPS 20 20 20 20
BURNOUT EXT 15 15 15 15
15 15 15 15
NECK 20 20 20

13. CORE WARM UP- STATIC STRECTH, OVERHEAD SQUAT, WALL SIT, ACTIVATION
FRONT SQUAT WARM UP 10-65% 10-70% 10-75%
PLANKS 1:00 1:00 1:00 1:00

BOX JUMPS 7 7 7 7
LEG RAISES 30 30 30

SINGLE SNATCH 5 5 5 5
HANGING ABS 36 F L R 36 36

SINGLE LEG SQUAT 5 each 10 10
WEIGHT SIN LEG R 20 each 40 40

JUMP ROPE 1:00 1:00 1:00
CRUNCHES 60 60 60

CRUNCHES 60 60 60
SINGLE RAISE 20each 40 40
TOE TOUCH 25 25 25
LATTERS-CARDIO-STRECTH-THROW CATCH

14. REST ICE AND TREATMENT

 

[pavb10]

This is my workout, I need some suggestions for the chest and shoulder day. Damn writing "rest" killed me. I love the gym and the track. Heres a list of my supplements. Im going to run X-factor for 50 days take 30 off and run it again until football starts. Im also gonna run mass FX at the end of the X-factor.

MORNING
400 IUS of Vitamin E
500 MG of Vitamin C
Beta Carotene
Multivitamin
Mineral
5 GRAMS L-Arginine-Alpha-Ketogluterate- 6 weeks on and off

MID MORNING
40-50 GRAM Whey Protein Shake
1 GRAM Flax Seed Oil
1 Pinch of Olive Oil

BEFORE LUNCH
5 GRAMS L-Argine-Alpha Ketogluterate -------30 Min Before
1,000MG of Vitamin c with AAKG- 6 weeks on and off

PREWORKOUT
1 GRAM Calcuim Citrate
2 GRAMS Beta Alanine
5 GRAMS Leucine
5 GRAMS Taurine ------- 30 Min Before
5 GRAMS Glutamine
1 Gram Acetyl L Carnitine
5 Grams Citruline
5 Grams creatine - 6 weeks on and off

1 GRAM Phenylalanine
200 MG of DMAE --------15-20 Min Before
200 MG of Panax Ginseng
B Complex Vitamin

DURING WORKOUT
3 GRAMS Beta Alanine

POSTWORKOUT
2 GRAMS Beta Alanine
5 GRAMS Leucine
5 GRAMS Taurine
5 GRAMS Glutamine
1 GRAM Acetyl l Carnitine
40-50 GRAMS Whey Protein Shake
1.5 GRAMS glucosamine
200 MG Alpha Lipoic Acid
5 grams of creatine – 6 weeks on and off

WITH DINNER
400 IUS of Vitamin E
500 MG of Vitamin C
Beta Carotene
Multivitamin
Mineral
Flaxseed Oil
pinch of olive oil

NIGHT
5 GRAMS Glutamine
1 Gram Lysine
Green Tea Extract
30 MG Chelated Zinc

 

[pavb10]

surgery in two days......cant wait to start abs again in 3 weeks and get my cuts back in my stomach and legs

 

[pavb10]

Surgery In 12 Hours!!!!!!!!!!

 

[pavb10]

So its 29 hours after surgery and my stomach hurts pretty bad. I removed the bandages today and the cuts are very small but i guess big enough to bring about a lot of pain. Its not anywhere near as bad as jaw surgery, considering i can eat. If i had to guess my weight right now id say 221. Hopefully by tomorrow i gain a little bit more mobility and can get on my way to recovery and getting big.

 

[pavb10]

Still recovering but again, im feeling much better and im healing pretty good. I woke up and my hammy hurt pretty bad, i guess it still hasnt completely healed and the little stretching i did last nite wasnt good. Thursday im going to be able to jog again and start slow with a lot of warm up activation and corrective exercises before running. I think im not gonna static stretch anymore until after workouts and only then. Im going to order my new supplemnets tonight and get ready for next week. Im going to start my x factor when i start training and my mass fx when i start lifting.

 

[pavb10]

Recovery is still going really well. i think ill be able to start jogging in 5-6 days. Its still pretty sore and i dont wana push anything. I got some treatment on my hammy today(stim/heat) and im getting ART on it tomorrow. hopefully itll be fine come training.
Overall though im pretty tight and im feeling pretty weak. My weight is just below two twenty, but im not very well hydrated now a days without training. Other than that im pretty frustrated with my nutraplanet.com order and they dont have in stock now what i want.......

 

[pavb10]

my stomache is feeling really good, just a little sharp pain sometimes, but its also really swollen around my belly button and painful to the touch. I give it another two days til i start jogging again. I want to bike, but i gotta meet up with my doc on thursday.... Hopefully im healing fine, i feel like i can lift real soon, but well see....

 

[Rhyno]

Glad to hear your recovery is going well. Having to stay out of the gym is rough. Rest up and come back with a vengence! :clean:

 

[pavb10]

a vengeance doesnt even describe. im fvcking amped up bro

 

[nightshift]

Please be sure to ease into recovery and rehab. Going balls out to get back into the gym could seriously set you back. I am assuming you're in your 20s, so you should heal up rather quickly. Experience tells me to be cautious, but I certainly understand the desire to hit the gym. Your body will tell you if you are pushing it too hard. good luck with your recovery.

 

[pavb10]

im 18, i recover real fast. But yeah im thinking 1-2 weeks light jogging and lifting starting abs slowly then balls out after i feel good with squats cleans and deads.

 

[danman123]

I take it your missing Spring ball?

 

[pavb10]

yeah... well the first three weeks

 

[pavb10]

so im feeling pretty damn good today and feel like i can start running asap. Ive been rehabing my hammy and my shoulder is tight but ready to go. Im getting my packages in tommrow or friday and im real excited. Here is my new stack im gonna start running when i start hitting the weights in addition to the list above......

STACK

HYPERDROL MASS FX MS RETAIN 2 X-FACTOR
WEEK 1 4 caps 4 caps 1 cap
WEEK 2 4 caps 4 caps 1 cap
WEEK 3 4 caps 4 caps 1 cap
WEEK 4 4 caps 4 caps 1 cap
WEEK 5 4 caps 4 caps 1 cap
WEEK 6 4 caps 4 caps 1 cap
WEEK 7 4 caps 4 caps 1 cap
WEEK 8 4 caps 4 caps 2 cap
WEEK 9 2 cap
WEEK 10 2 cap
WEEK 11
WEEK 12 1 GRAM
WEEK 13 1 GRAM
WEEK 14 1 GRAM
WEEK 15 4 caps 1 GRAM
WEEK 16 4 caps 1 GRAM
WEEK 17 4 caps 1 GRAM
WEEK 18 4 caps 1 GRAM

 

[pavb10]

so great news!!!!!! the doctor cleared me today 100 percent after only 11 days of recovery. Im not gonna miss spring ball and im gonna start my hyperdrol, retain mass fx log tuesday. I ran a mile today (8:45), one of the worst times of my life. I was running 6:10's 6 weeks ago at 223. I weighed in at 219 after running and then i did a high volume workout of leg ext, leg press and calves. It was the shortest workout ive ever done, but i havent done legs in six weeks cuz of my hammy. The hammy feels fine now(knock on wood) , but as im writing this my legs are twitching pretty bad and are dead. cant wait til teusday, get ready anabolic xtreme!!!!

 

[bolt10]

:woohoo: good luck man i hope you stay injury free and blast past your old size and strength!!

 

[pavb10]

thanks a lot man. i cant wait until teusday!!!!! lets see if its possible to put on 10 solid pounds with anabolic extreme.

goals:
bf: 9.4%
Squat: 550 (pr 505)
Deadlift: 600 (pr 530)
Bench 335 (pr 287)
weight: 228-230
40: 4.69

 

[pavb10]

CHEST AND SHOULDERS

Real light today (217) didnt eat lunch and my stomach has been feeling pretty bad. I had an alrite workout today, my tris burned out fast and i was weak but it was pretty good.

-BENCH 135-10 175-10 190-10 205-10
-ARNIE PRESS 30-10 35-10 40-10 50-10
-STANDING MIL PRESS 115-10 115-6 115-5
-FLAT DB FLY 30-15 35-15 40-10 45-6
-HIGH FRONT RAISES 3-10 8-10 10-10 15-10 20-5 15-7 10-10 8-10
-LATERAL RAISES 10-15 15-11 15-8 10-9
-SIDE HOLDS 25 20 15 10 8 3

 

[pavb10]

The fourth set of bench was actually 205-5, not so happy bout that.

 

[pavb10]

my left shoulder and chest are really freaking sore today and my legs are shot. I think im gonna do some back.