HST after extreme inury and trauma (with pics)

Discussion in 'Training Logs' started by Svpeacock, Jan 23, 2012.

  1. Svpeacock

    Svpeacock New Member

    6/21/12 UPDATE!!!!!!!!!!!!!!! 2: Started cutting around one month ago. New photos are up of my one month cut. Going to continue cutting for another month or so. Work HARD!!! Page five.

    3/20/12 UPDATE!!!!!!!!!!!!!!: Photos after my first completed cycle are on page four.

    Hello,

    I'll be creating and updating my personal log over the next eighteen weeks. I will be completing two full HST cycles and hope to dramatically increase my strength and lean muscle mass. During this two cycle phase I will ignore fat retention as I am primarily looking to bulk. After this two phase cycle period I will switch to a four day split focusing on fat reduction with minimal muscle loss. On June 28th of last year I had a collision with an semi-truck at a combined impact of over 100mph (head-on, I fell asleep at the wheel) I am extremely fortunate to be alive as my doctors told me that in 98% of these cases it's instant death and the other two percent generally have severe complications; from severance of limbs, brain damage, or paralysis. I suffered two broken ankles, fractured tibia, fibula, dislocated hip and pelvic fracture. I am about 5 weeks ahead of schedule for healing and I attribute that to the condition my body was in before my accident. Healthy eating and rigorous workouts are your best insurance policy for personal injury. I am very very blessed and hope to get back into top notch shape and pursue a career in life coaching, fitness, and personal well-being. Below are prior and post accident pictures. I hope to do a photo shoot at the end of this transformation sometime in august and hope to motivate anyone that is pursuing a long term goal. Success in most things is a function of time, consistency, and discipline, and as most of us know this is extremely apparent with body transformations.

    Prior to accident: 6'2 175-185 7-9% BF

    352.jpg 058.jpg James_Evans_5.5.11-53-web.jpg

    Post accident 190: BF Unknown

    IMG_1784.jpg IMG_1787.jpg

    Today I finished my first day of 15s. Below you will find routine with weights used. I have lost a massive amount of strength after being out of the gym for six months. This reflects in my current weight lifts (especially legs as I'm still healing).

    All exercises are two sets. I will gradually work up to doing 15s of body weight on dips/pull-ups/chins. Calve work will be in the 15-25 reps range to increase neural-muscular efficiency and ankle stabilization.

    Squat (smith machine as it's difficult for me to stabilize at the moment): 20lb, 15reps
    Leg curl machine: 30lb, 15 reps
    Bench (slight incline): 40lb DB, 15 reps
    Chin-ups: BW= body weight, 6 reps
    Shoulder press: 20lb DB, 15 reps
    Shrugs: 40lb DB, 15 reps
    Standing bicep curl: 20lb DB, 15 reps
    Dips: BW, 10 reps
    Seated calve press machine: 50lb, 25 reps
    Standing crunch machine: 40 lb, 25 reps

    Overall I felt very good today. It's exhilarating to be back in the gym albeit I'm very weak. I hope to increase all weight on Wed by 2.5-10lb per exercises and stay with the fundamentals of HST. Time to grind :mad:
    Last edited: Jun 21, 2012
  2. iwealth

    iwealth New Member

    Good luck! Considering what sort of shape you were in beforehand, I foresee a dramatic transformation.
  3. mmajerowicz

    mmajerowicz New Member



    Agreed, it looks like you have the type of metabolism like me so shedding that weight shouldnt be too hard for you...good luck, but considering your luck with surviving the accident im going to say luck is on your side!
  4. Svpeacock

    Svpeacock New Member

    Today's workout was very rewarding. I feel such a sense of accomplishment each time I follow through with a scheduled workout.

    Squat (smith): 30lb, 15 reps
    Leg curl machine: 35lb, 15 reps
    Bench (slight incline): 42.5lb DB, 15 reps
    Pull-up: BW, 7 reps
    Shoulder press: 22.5lb DB, 15 reps
    Shrugs: 42.5lb DB, 15 reps
    Standing bicep curl: 22.5 DB, 15reps
    Dips: BW, 11 reps
    Seated calve press machine: 50lb, 25 reps
    Side crunch machine: 40lb, 15 reps each side

    My total workout including a 10min warmup and 5-8min stretch is roughly one hour. I was very lucky that there were not many people in the gym today and all my weights were available. I think I'll try to consistently hit the gym around the 12:30/1pm range.
    Last edited: Jan 25, 2012
  5. Svpeacock

    Svpeacock New Member

    Thanks for the compliment. I'm really looking forward to grinding these next seven months hard. I've been blessed with copious amounts of luck. BeastMode all the way!
  6. Svpeacock

    Svpeacock New Member

    Today's workout was notably difficult as I'm now at the 1/2 mark for my max 15s. I feel as though my effort is begging to match the load.

    Squat (smith): 40lb, 15 reps
    Leg curl machine: 40lb, 15 reps
    Bench (slight incline): 45lb DB, 15 reps
    Pull-up: BW, 8 reps
    Shoulder press: 25lb DB, 15 reps
    Shrugs: 45lb DB, 15 reps
    Standing bicep curl: 25 DB, 15reps
    Dips: BW, 12 reps
    Seated calve press machine: 50lb, 28 reps
    Leg raises: BW, 15 reps

    I hope things continue to stay difficult for this upcoming week as I continue the progressive loads. I start work next week as well for the first time in seven months which will require a lot of walking. Here's to staying strong and focused in all my endeavors!
  7. Svpeacock

    Svpeacock New Member

    Neural adaptions are definitely setting in. I actually feel like I'm at 85% of my max which suggests my 100% will be spot on. One thing that I did not account for is that with neural strength increases from 15s my 100% 10s maybe slightly off as I notice legitimate strength gains.

    Squat (smith): 50lb, 15 reps
    Leg curl machine: 45lb, 15 reps
    Bench (slight incline): 47.5lb DB, 15 reps
    Pull-up: BW, 9 reps
    Shoulder press: 27.5lb DB, 15 reps
    Shrugs: 47.5b DB, 15 reps
    Standing bicep curl: 27.5 DB, 15reps
    Dips: BW, 13 reps
    Seated calve press machine: 70lb, 20 reps
    Standing ab crunch machine: 60lb, 25 reps

    Feeling great!
    Last edited: Jan 31, 2012
  8. Totentanz

    Totentanz Super Moderator Staff Member

    Even if your 10s do end up being off, I would recommend you still stick with your projected maxes. Strength gains will come back pretty rapidly anyway. Progression is what is important.
  9. Svpeacock

    Svpeacock New Member

    Well I'm already getting bigger and I can see some muscle definition coming back which is nice. I'm no where near my previous physique, but it feels good to see a difference in the mirror. I walk to and from the gym now at a brisk pace for some low intensity cardio.

    Squat (smith): 60lb, 15 reps
    Leg curl machine: 50lb, 15 reps
    Bench (slight incline): 50lb DB, 15 reps
    Pull-up: BW, 10 reps
    Shoulder press: 30lb DB, 15 reps
    Shrugs: 50lb DB, 15 reps
    Standing bicep curl: 30 DB, 15reps
    Dips: BW, 14 reps
    Seated calve press machine: 70lb, 20 reps
    Seated side ab crunch machine: 45lb, 25 reps

    Today I incorporated two sets of forearm twists at 25lb DB, 20reps. Starting to feel sexy again lol. Ladies watch out!
  10. _tim

    _tim Active Member

    With how insanely ripped you were, I can't imagine you seeing major progress will take long. I tremendously get where you're coming from, and totally applaud your effort thus far. I'm curious - what was your bread and butter training method when you were in kettle bell picture shape? No doubt you'll be posting another pic soon, this time perhaps holding a loaded barbell in each hand, looking at the camera like "Yep - take it all in. You're welcome".

    Keep thumpin' SV!


    ---
    I am here: http://maps.google.com/maps?ll=41.537274,-81.450340
  11. Svpeacock

    Svpeacock New Member

  12. Svpeacock

    Svpeacock New Member

    Last nights workout was the end of my first 15s!!! I feel such a sense of accomplishment after completing this first hurdle on the track of optimal body composition. I am very proud of myself because even with lighter weights the exercises are strenuous.

    Squat (smith): 70lb, 15 reps
    Leg curl machine: 55b, 15 reps
    Bench (slight incline): 55lb DB, 15 reps
    Pull-up: BW, 10 reps
    Shoulder press: 35lb DB, 15 reps
    Shrugs: 55lb DB, 15 reps
    Standing bicep curl: 30 DB, 15reps
    Dips: BW, 15 reps
    Seated calve press machine: 70lb, 23 reps
    Leg lifts: 16 reps

    On my previous workout my standing bicep curl was extremely difficult at 30lb DB for 15s so I stayed with that and concentrated on form to complete both sets. Additionally, 10 reps of pull ups are rather difficult so going into 10s this week shooting for 11 during the 95/100% workouts will be a nice goal. Finally, during my 15s each incremental weight increase was by 2.5 pounds on most exercises, this week I will try to increase by 5lb during 10s. Marching on!!!
  13. Greenlantern11B

    Greenlantern11B New Member

    what were u eating when u were so lean? i see 400-500 cal deficit

    but did you limit carbs?

    what are you eating now to get back to the shape u were in?
  14. Svpeacock

    Svpeacock New Member

    I generally ate whatever I wanted when I wanted during my cutting period. Your body does not differentiate between "good and bad foods." Research and the law of thermodynamics (substantiates) that as long as you are in a caloric deficit you will burn fat. Lots of times I ate ice cream and Mc Donalds right before bed if I was under my calorie limit for the day. One day of the week I would eat slightly over maintenance, but most days I reduced my TDEE cals (total daily energy expenditure) by 400 or even 700 depending on how I was feeling over a 8-9week period to get shredded. I never limited carbs, but I did make sure I was eating 1g of protein per pound of lean body mass each day.

    Right now I eat whatever I want and try to eat around 3200 calories a day as I'm trying to bulk and I don't care about fat retention. Most of the time I come up slightly short of that because it's difficult, however I do make sure to drink my protein shake that has 1086 calories in it. Really helps filling the gap of hitting my 3k a day cal mark.
  15. Greenlantern11B

    Greenlantern11B New Member

    Actually your body can distinguish between different types of food(protein/carb/fat). If you reduce your carbs to under 30g a day for a while you'll go into ketosis. This burns fat for energy as opposed to the usual carbs that your body uses. You get headaches and you will feel weaker. It is true that as long as you're in a deficit you can eat whatever you want and lose weight though.

    Right now im only eating carbs before and directly after workout. When I ate them recklessly I gained too much fat :eek:
    then i found out i had a surprise pt test so i did a crash cut using the above method. That + 2-3wks of no gym made me lose my gains. But im currently working on it again :D
  16. Svpeacock

    Svpeacock New Member

    I never said your body could not distinguish between different macro nutrients or "types of food" as you stated. I said good and bad foods ie big mac from mc donalds vs vs tuna salad with dressing. I know exactly what a keto diet is as well and it's primary use is for shorter cutting periods. Cutting carbs has nothing to do with burning fat really in the grand scheme of things. It's really only about a caloric deficit.
  17. Svpeacock

    Svpeacock New Member

    First day of 10s! The workout was easy to handle as I'm only working at around 75-80% for this first block of 10s. I was in and out which felt good and I'm really pumped to see how I feel as I push through this week.

    Squat (smith): 60lb, 10 reps
    Leg curl machine: 45b, 10 reps
    Bench (slight incline): 50lb DB, 10 reps
    Pull-up: BW, 10 reps
    Shoulder press: 30lb DB, 10 reps
    Shrugs: 50lb DB, 10 reps
    Standing bicep curl: 25 DB, 10reps
    Dips: 5lb, 10 reps
    Seated calve press machine: 70lb, 20 reps
    Standing ab crunch machine: 40lb, 10 reps
    Wrist curls: 27.5lb DB, 17 reps

    Keep truckin!
  18. Svpeacock

    Svpeacock New Member

    Second day of 10s. Operating at about 80% and it feels like it. The workout was slightly higher than moderate difficulty so I think I'm on the right track this week.


    Squat (smith): 70lb, 10 reps
    Leg curl machine: 50b, 10 reps
    Bench (slight incline): 55lb DB, 10 reps
    Pull-up: BW, 10 reps
    Shoulder press: 35lb DB, 10 reps
    Shrugs: 55lb DB, 10 reps
    Standing bicep curl: 30 DB, 10reps
    Dips: 7.5lb, 10 reps
    Seated calve press machine: 90lb, 15 reps
    Seated side ab crunch machine: 50lb, 15 reps
    Wrist curls: 25lb DB, 20 reps

    Keep truckin!
    Last edited: Feb 12, 2012
  19. Svpeacock

    Svpeacock New Member

    Third day of 10s yesterday. Workout felt solid. I feel my strength increasing and I definitely can tell a change in my physique. I tried to do 35s for my standing bicep curl and fell as though I should have set that weight for my next workout and will do so. Additionally, I think I will go up in increments of 2.5lb for the bicep curl.

    Squat (smith): 80lb, 10 reps
    Leg curl machine: 55b, 10 reps
    Bench (slight incline): 60lb DB, 10 reps
    Pull-up: BW, 10 reps
    Shoulder press: 40lb DB, 10 reps
    Shrugs: 60lb DB, 10 reps
    Standing bicep curl: 35 DB, 10reps
    Dips: 10b, 10 reps
    Seated calve press machine: 90lb, 15 reps
    Leg raises: BW, 15 reps
  20. Svpeacock

    Svpeacock New Member

    Great workout today. Was difficult but manageable. Can't wait to finish up 10s this week.

    Squat (smith): 90lb, 10 reps
    Leg curl machine: 60b, 10 reps
    Bench (slight incline): 65lb DB, 10 reps
    Pull-up: BW, 10 reps
    Shoulder press: 45lb DB, 10 reps
    Shrugs: 65lb DB, 10 reps
    Standing bicep curl: 35 DB, 10reps
    Dips: 15b, 10 reps
    Seated calve press machine: 90lb, 17 reps
    Standing ab crunch machine 60lb, 20 reps

    This was the first time since the accident that I could put on large plates for squats. Felt really good to not put on a measly 5-10lb on the bar. Furthermore, I actually finished complete sets of pull ups without resting between reps 8-10 on the second set. Going to shoot for 11 reps on my last day of 10s for pull ups. This is the second time in a row that I have forgot to end my workout with forearm curls so I have to make sure I do that before ending my workout.

    Keep grinding.

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