I am Coming day and night

[fUnc17]

Alright. I am 2 weeks into my recovery of my appendectomy (removal of my appendix). And I am experiencing NO pain in my abdomen. I followed up with my MD today and he cleared me to weight train moderately, backing off if I felt pain. I will play it safe with moderate weight, not going any higher than 65% of my 1RM.

I am not allowed to do any direct abdominal work, although I pretty sure I will experience some discomfort when doing compound movements.

Volume and intensity will both be moderate.

I will be following CowPimp's Undulating Periodization Upper/Lower program for a few weeks to try something new. Aside from that program I will also incorporate high repitition kettlebell training. This will serve as my cardio as well as my ballistic training.

In approximately 4 weeks according to my MD, I will be able to "Go all out" and do whatever I want. (Contact sports, more intense workouts, etc.)

I have not weight trained in approx. 2-3 weeks due to my surgery, I don't expect any decrease in strength but I do expect a loss in endurance, but I won't actually know for another 4 weeks anyway.

Goals:

strength
flexibility
endurance
speed/explosive
leanness

 

[fUnc17]

The program is as follows:

Upper Vertical
Rest
Lower
Rest
Upper Horizontal
Rest
Lower/Kettlebells

I am cleanly maintaining my current weight of 225lbs, height is 6'3". I will soon slowly drop cals/carbs in preparation for the summer whilst leaving protein and fat at their current levels.

I plan to change my program every 6-8 weeks.

Bench - 315 x 1
Squat - 475 x 3
Dead - 515 x 1

 

[GFR]

 

[fUnc17]

Upper

OH Press
135 x 8 x 3

WG Pullups
bw x 8 x 3

Incline Barbell Press
185 x 10
165 x 10
155 x 10
145 x 10

Seated Machine Rows
120 x 4 x 10

Would of liked to have done Decline press' but I don't have a decline bench at home.

Experienced zero pain or discomfort, and I feel great. Time to rest up and look forward to Lower day

 

[fUnc17]

haha

 

[King Silverback]

Brother FUnc, glad to have ya back my Friend!!! Glad all is well, and great w/o plan and w/o, Best wishes for you!!!

 

[fUnc17]

Brother FUnc, glad to have ya back my Friend!!! Glad all is well, and great w/o plan and w/o, Best wishes for you!!!

Thanks AA, its good to be back.

 

[fyredup1286]

good to see u back on trac bro...good luck with the new W/O
peace kidd

 

[fUnc17]

Lower

Back Squat
225 x 3 x 3
245 x 1 x 3
265 x 1 x 3
315 x 3 x 3

SLDL
135 x 3 x 3
155 x 5 x 3

DB Lunges
40's x 2 x 10 each leg
30's x 2 x 10 each leg

Step ups
bw x 4 x 10 each leg

Leg press calf raise
290 x 3 x 20

Went easy with weight. Hammies were fried after the lunges, almost puked. No way was I going to quit. I didn't want to puke so I didn't use any weight for the step ups.

 

[Seanp156]

Good to see you back func, where'd ya go? Still looking strong I see.

 

[fUnc17]

Good to see you back func, where'd ya go? Still looking strong I see.

Thanks.

I got caught up with classes, then had to have my appendix removed so I was out of the gym for a good month.

 

[fUnc17]

So I've been thinking about my kettlebell training. Kettlebells after weight training, especially after a lower body workout would be absolutely ridiculous. So instead I've decided to do it like this:

Upper
Rest
Lower
Kettlebells
Upper
rest
Lower
rest
repeat

The kettlebell rounds will be as follows:


[FONT=Verdana, Arial, Helvetica, sans-serif]Round 1 [/FONT]

[FONT=Verdana, Arial, Helvetica, sans-serif]Snatch's[/FONT]
[FONT=Verdana, Arial, Helvetica, sans-serif]30 2 handed
30 each hand

rest 1 minute

20 each hand
rest 30 sec

15 each hand
rest 15

10 each hand, no rest

5 each hand then 4,3,2,1

[/FONT][FONT=Verdana, Arial, Helvetica, sans-serif]If I can go without rest between exercises then I will [/FONT]
[FONT=Verdana, Arial, Helvetica, sans-serif]Active rest 3 minutes [/FONT]
[FONT=Verdana, Arial, Helvetica, sans-serif]Farmers walk with appropriately heavy weight for 2 minutes or until HR comes down

5 Front Squats with 1 KB or 5 deck squats.[/FONT]


[FONT=Verdana, Arial, Helvetica, sans-serif]Round 2 & 3 [/FONT]

[FONT=Verdana, Arial, Helvetica, sans-serif]Repeat round one. RI, reps will be adjusted according to what I can actually do[/FONT]
[FONT=Verdana, Arial, Helvetica, sans-serif]For Active rest after Round 2 do pistols instead of Front Squats holding a KB.[/FONT]

​

 

[fUnc17]

Kettlebells

Snatch's - 53lbs kettlebell
10 two handed
60 sec RI
20 each hand
30 sec RI
10 each hand
30 sec RI
5
5
5
5
5
-----------------
65 total

WOW. I supremely overestimated myself. Snatching Two 53lbs kettlebells in each hand is a shitload harder than I thought. Especially at the top of the movement when they come crashing down on your forearms.

My cardio sucks, but I will work my way up on these snatches, they definately kicked my ass. I also have two 70lbs kettlebells, but it's going to be awhile until I'm using those.

 

[King Silverback]

Holy cow my Friend, lookin really Intense in here BRother FUnc!!!

 

[fUnc17]

Upper

Flat Bench
225 x 8 x 3

Yates Rows
225 x 8 x 3

Dips
bw x 1 x 10
bw + 25lbs x 1 x 10
bw x 2 x 10

WG Pulldowns
110 x 4 x 10

1 arm overhead tri extensions
40 x 10 dropset
30 x 8 dropset
20 x 8 dropset

Hammer curls
40 x 10 dropset
30 x 10 dropset
20 x 8 dropset

Great w/o. Used easy weights yet again. No pain in my abdomen. Lower body is still very much soar.

 

[fUnc17]

Holy cow my Friend, lookin really Intense in here BRother FUnc!!!

Thanks, but not nearly as intense as it's gonna get.

 

[King Silverback]

Thanks, but not nearly as intense as it's gonna get.

GOD I Love that word!!!

W/O was Fantastic Brother FUnc, your movin some serious weight!!! I love the Yates rows too, much better feel in the back imo!!!

 

[soxmuscle]

about time you got back in the fold. real good to see. your strength is incredible, still, even after being out of the gym for so long.

finally, what are OH Presses?

 

[Seanp156]

about time you got back in the fold. real good to see. your strength is incredible, still, even after being out of the gym for so long.

finally, what are OH Presses?

Just another phrase for military/shoulder press (overhead press)

 

[fUnc17]

about time you got back in the fold. real good to see. your strength is incredible, still, even after being out of the gym for so long.

finally, what are OH Presses?

Thanks sox. Hopefully i can get back to where I was and beyond quickly.

OH press is like what sean said... an overhead press, but I do them standing.

 

[fUnc17]

Lower

Deads
315 x 6 x 3
365 x 2 x 3

Split squats
95 x 8 x 3

Leg curls
25 x 3 x 10
35 x 1 x 10

Reverse hypers
bw x 4 x 10

stretch

Trying to go easy with the deads especially this w/o. Weight was very easy. Split squats were fun, and very hard especially with soar legs. Used lighter weight and worked on form.

Reverse hypers were good, didnt put any weight on because I felt too much pressure on my scar.

 

[King Silverback]

Good lookin w/o BRother FUnc!!! Nice #'s in here!!!

 

[fyredup1286]

Show off...haha jk....yea dude...looking good with the deds....i can keep up to u somewhat with those...haha...not really tho...but neway...lookin good dude...hopefully ill get my w/o in today...lol....o...and u gotta hear wut my dad sed to me the last night...omg...peace kidd

 

[fUnc17]

Upper

OH Press
135 x 2 x 3
145 x 2 x 3
155 x 3 x 3
165 x 1 x 3

WG Pullups
bw x 8 x 3

Incline Barbell Press
185 x 10
155 x 2 x 10
135 x 10

Seated Rows (CG)
120 x 2 x 10
140 x 2 x 10

Good w/o. Oh press's were decent. Decided to do 8x3 again seeing as i just started lifting again a week ago. Inclines were good, 185 felt lighter, 5x5 will be interesting next week, might go for 225.

Hammies are still sore.

 

[Seanp156]

Cool, it's interesting seeing what someone else's upper/lower workouts are like.

 

[fUnc17]

Cool, it's interesting seeing what someone else's upper/lower workouts are like.

I agree, even at 3:45am. lol.

 

[fUnc17]

Kettlebells

C + J - 53lbs Kbell
15 each
10 each
---------------
50 total

Light boxing

Nice little workout, built up a nice sweat. The c + j's were killer, I will shoot for 75 total next go around. Form gets sloppy if you dont have your breathing down.

 

[fUnc17]

Lower

Front squats
135 x 1 x 3
155 x 1 x 3
185 x 3 x 3
205 x 3 x 3

SLDL
135 x 1 x 3
155 x 3 x 3
185 x 2 x 3
205 x 2 x 3

Lunges
40's x 2 x 10 each leg
30's x 2 x 10 each leg

Step-ups
20's x 1 x 10 each leg
30's x 3 x 10 each leg

Fucking horrible workout. My head was somewhere else due to woman problems, actually i should rephrase that, BITCH problems. and to top it all off. I go to do calves, and i slam the release lever and 75lbs of pressure pinches my finger between two pieces of metal. Finger is bleeding underneath the skin.

 

[fUnc17]

Upper

Flat Bench
225 x 8 x 3

---------------------

workout will be continued after a i take a nap and dump my gf in the lake behind my house.

 

[soxmuscle]

i'm the same way, letting outside problems negatively affect my workouts at times. think of your gym as a place to forget about everything for a few minutes, or you could use this frustration out in terms of hitting more reps of a higher weight.

sorry to hear about the problems, you'll get through this, no doubt about that.