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MY POST EVERYTHING INJURED WORKOUT TEMPLATE

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big49ersfan
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2017/04/18 22:42:28 (permalink)

MY POST EVERYTHING INJURED WORKOUT TEMPLATE

I used to play rugby till 2 years ago when i tore my pec, but i tore the muscle 80% off of the tendon and as such i was unable to have surgery.... it ****ed my head up i have trained, albeit badly since i came back from injury 6 months later. but having gone up 30% body fat and 107kg..... times have to change..
 
from my rugby playing day i also have the following injuries
- right musculotendindous tear right pec 
- dislocated left should AP
- dislocated clavicular sternum LHS 
- have spondylosis and disc protrusion of c3/4, c4/5, c5/6
- have also broken my left angle with residual mild issues but able to run on it ok 
- and have recently developed patella tendinitis in my right knee probably cos i am fat 
 
Before the pec tear all the above was going on i was still playing rugby although in pain after games for 5 days or so. so it was functional. but the pec tear has put more strain on my neck as trapezius muscle is compensating quite a lot. 
 
so my diet will be quite simple 
2500 cals a day 
with a 1/3 split of fat protein and carbs
eating3 meals a day, with 3 smaller snacks looking something like this 
 
which i won't be commenting on after this 
 
breakfast 
4 eggs, spinach, tomatoes, 2 slices granary bread, grapefruit
 
snack
1 fat free greek yoghurt, hand full of almonds, berries
 
lunch
150grams of salmon, 125grams cooked rice, broccoli, side salad, fruit 
 
snack (pre work out)
2 hard boiled eggs 
2 slices granary bread 
 
post workout
shake (i know powders are rubbish but i like it )
 
dinner
150grams beef or chicken, beans, green leafy veg, salad
 
pre bed
300g cottage cheese, nuts 
 
 
training which is why i am posting this, this is a modified fat side of skinny bastards i.e. 4 day a week template but based on injuries all turned around
 
day 1
1. max effort either 4/5/6 rep maxes single arm row, chin or bent over row or variation
2. supplental 4 x 8 lat pull down or row
3. floor press 4 x 8 ss bent over row (floor press is the only press i can do without triggering my neck)
4. side raises ss abs
5. bicep curls ss tricep exercise (standard defranco list)
 
day 2
re lower
1. hill sprints working up to 10 x 15seconds on an incline on a treadmill
2. run 1 mile timed 
3. walking lunges 5 x 20 
 
day 3
off
 
day 4 
re upper
2 x 10min rows working at 4min 20rpm, 3 min 22rpm, 2min 24rpm, 1min 26rm 
will increase this by 2mins a month 
 
max effort lower
deadlift destroy my neck so 
1. me squat or single leg bulgarian split squat will do mini cycles 5/3/2 i am able to go heavy here pain free i recently squatted 210kg
2. single leg exercise 3 x 8
3. posterior chain exercise 3 x 8
4. 10 min of abs 
 
so my tests in 8 weeks will be
1) 1 rep squat
2) max rep bw chin
3) 2km row time 
 
post edited by big49ersfan - 2017/04/19 14:19:00

1. to compete and not just complete an olympic distance triathlon (2hrs 45mins target)
2. to complete un u105 strongman event
3. box squat 250kg, bench 165kg, dead 270kg, log press 130kg 4. get a 4.7s 40
#1

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    Brett
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    Re: MY POST EVERYTHING INJURED WORKOUT TEMPLATE 2017/04/19 13:16:35 (permalink)
    Damn! Nice collection of injuries there! 
     
    What are your goals then? Rehab? Loose weight? Looks like you are no stranger to training and dieting so no doubt you will achieve your goals.
     
    Also do you ever get any sciatic pain with the herniated discs?
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    big49ersfan
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    Re: MY POST EVERYTHING INJURED WORKOUT TEMPLATE 2017/04/19 14:16:59 (permalink)
    for the last 18 months been sorta doing rehab type stuff without any focus. i tired to do a bit of rowing like got unto 45km a week but it was wrecking my upper bad i don't know how the rowers do it. i have now just accepted the only pressing il really be able to do is floor press and some machine shoulder press everything else how ever much i try leave messed up. it is currently taking 15-20mins warm up for each workout. 
     
    its all playing front row rugby for about 15 years... don't advice it
     
    i get occasional parasthesia in my left hand from it due to the discs involved. but onlyvery occasionally.
     
    i would like to do some triathlons again in the medium term. short term get to 15% bf without much muscle loss. if i can get to to 15% which is about 17kg of fat in the 9 months i be happy then hit a olympic distance triathlon this time next year. there is much competitive sport i can do this days... 
    post edited by big49ersfan - 2017/04/19 14:21:29

    1. to compete and not just complete an olympic distance triathlon (2hrs 45mins target)
    2. to complete un u105 strongman event
    3. box squat 250kg, bench 165kg, dead 270kg, log press 130kg 4. get a 4.7s 40
    #3
    big49ersfan
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    Re: MY POST EVERYTHING INJURED WORKOUT TEMPLATE 2017/04/21 10:18:06 (permalink)
    tuesday 18/4 'me' upper 35mins
    1. single arm row worked up 4 x 5 per arm  @ 50kg 
    2. lat pull downs 4 x 10 @ 70kg wide grip infront of neck
    3a machine shoulder press 30kg 3 x 8
    ss 5 press ups (pathetic i know hurts neck will stick to floor press)
    4a side raises 4 x 10 x 10kg
    ss bent over raises 4 x 10 x 8kg 
     
    nothing flared up 
    - the heavy single arm into the higher rep lat pull downs is a good combo (may try ss with side raises, the 3rd exercise should be db floor press ss read delt raises, 
    - if the above is fine means the 4th exercise will be a bicep/ tricep superset 
     
    thursday 20/4 me lower 35mins 
     
    1. olympic stance squats 5 x5, 120kg, 1 x 5, 140kg, 3 x 8, 90kg 
    2. bulgarian split squat 3x8 per 50kg (next week heavier, was light)
    ss kb swings 3 x 8 16kg (too light gym didn't have any heavier kbs) 
    3. hamstring curls 3x 8, 66kg (don't have ghr at gum i went to)
     
     
    apart from the press up nothing flared up. 
    post edited by big49ersfan - 2017/04/21 10:25:11

    1. to compete and not just complete an olympic distance triathlon (2hrs 45mins target)
    2. to complete un u105 strongman event
    3. box squat 250kg, bench 165kg, dead 270kg, log press 130kg 4. get a 4.7s 40
    #4
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