MoshxDeLaney's lifting log

[MoshxDeLaney]

Any word on the physical therapy/surgery for your shoulder? Hope you're doing alright...

Been doing PT for about 3 months now. It looks like surgery will not be necessary, but my ortho still hasn't totally ruled it out. Aside from the tear in my rotator cuff, I also have a sprain in the AC joint, which has actually become the prevailing issue. I got laid off from work after they refused me a medical leave, which is good and bad. It's making the recovery much easier. I'm still just doing almost exclusively band work. At this rate I'd say I have another 3 months before I'm fully recovered and gym ready. Until then, just trying to stay healthy. I appreciate the concern

[C.O.]

Excellent news that you won't require surgery! Its been a bit since you shared with us. How are things coming along with you?

-Dylan

[MoshxDeLaney]

Excellent news that you won't require surgery! Its been a bit since you shared with us. How are things coming along with you?

-Dylan

Hey, sorry, haven't logged on in quite a bit. I had to stop physical therapy for a few months because I lost my insurance after I got laid off. But I met with my PT about a month ago, and he agreed to take me back on pro bono, which is awesome. It's going pretty well this time around. He hasn't discussed an estimated recovery date yet, but he told me after next week he thinks I'll be ok to go down to 2 sessions a week, rather than 3. So I'm just happy to be making progress at this point, but I'm losing my mind not being able to train. I've been running fairly consistently, but I hate it. I miss the weights badly.

[MoshxDeLaney]

Got the green light from my physical therapist to start going to the gym again. Very conditionally, of course. No pressing movements, nothing overhead at all, no deadlifts. Gonna start with some really light squats, rows, curls, ab work. Probably 3 times a week to start.

[MoshxDeLaney]

2.25.2013 first work out back in almost 10 months
weight: 104 kg
back squat - 20kgx10 40x10 50x10 70x5x5
barbell row - 40kgx10 50x10x3
hyperextension - bodyweightx15x3
dumbbell curl - 20lbx10 30x10x3
standing cable crunch - 120x15x3
super set with
rope cable pushdown - 100x10x3

Feels good just to be back in the gym. The second I walked in and that musty smell of old weights and mats hit me, and it felt like coming home. I took it pretty easy today; didn't push it to failure on anything. Just wanted to get my bearings and move a little weight. By the time I got to my work sets on squats, I was breathing heavily and sweating. I've only lost 5 pounds in the last 10 months, which tells me I've put on probably 10+ pounds of fat. I have my work cut out for me.

[jamesxvx]

YES! YOU'RE BACK haha

[jungleinthefrunk]

Awesome!!! great news.

[asparagus]

welcome back - bring it! (At least to the extent that you are able to "bring it")

[C.O.]

I bet a lot of people can relate. Definitely Robert. Running can be great but its a whole different animal than lifting.

[MoshxDeLaney]

Hey thanks guys! It's awesome to be back. Running is definitely a different animal than lifting. I love lifting. I wish I could say the same for running.

2.26.2013

Ran 3.5 miles in 31:24

2.27.2013
weight: 104.3 kg
AM
ran 4.01 miles in 34:56
PM
back squat - 20kgx10 40x10 50x10 70x8x3
reverse hyperextension - BWx15x3
decline sit up - BWx10 10 8
underhand grip cable pushdown - 80x10 120x10x3
barbell row - 40kgx10 55x10x3

I'm wiped. My legs were so sore the last two days, I didn't think I'd make it through my run today. They feel better after another squat session. I had so much lactic acid build up, I looked like I was limping around. I've been stretching like crazy. Hopefully I don't wake up tomorrow still feeling like a bus hit me. Definitely feels great to be back in the gym though.

[MoshxDeLaney]

On Thursday I did 20 hill sprints at my old spot. Not sure of the exact length and angle of the hill, but it's pretty big and steep. I stayed at my girlfriend's all weekend and brought a bunch of clothes to run in, then realized after I got there I didn't have my running shoes, just my work boots and a pair of dress shoes. So I'm pretty excited to get back out for a run and into the gym tomorrow.

[MoshxDeLaney]

10 more hill sprints this morning. I was planning on doing at least 20 again, but I just had no energy. My legs felt like jelly. I guess that's what I get for a long, lazy weekend full of eating out. I might have been able to squeeze out 10 more, but I'm squatting in a few hours, and I wanted to leave something in the tank, so I can leave it on the platform.

[MoshxDeLaney]

3.4.2013
weight: 105 kg
high bar squat - 20 kgx10 40x10 50x10 75x6x5
barbell row - 40 kgx10 60x10x3
hyperextension - BWx15x3
dumbbell curl - 20x10 30x10x3
straight arm pulldown - 80x10 130x10x3
super set with
palms up pushdown - 80x10 130x10 9 7

I've decided that I'm going to start alternating between high bar and low bar squats every work out. My hamstrings have always been very strong in relation to my quads, so this should help balance things out. I'd also like to get back into some Oly lifting once my shoulder comes around, so that'll be helpful once I start that. Everything felt pretty good today. My abs are still so sore from last week, I did one decline sit up and felt like they might rip right off my torso. Not a good sign, so once I get some strength back in them, I'm really going to build them back up.

[MoshxDeLaney]

Went for a run earlier. 4.28 miles in 35:34.

[MoshxDeLaney]

Spent 4 days this past week backpacking along the Appalachian Trail in Shenandoah National Park in Virginia with two of my buddies. We were the only people up there and it was so much fun. Just letting you guys know I haven't dropped off, just doing other stuff. I'll also be in Vermont for the next 5 days. Once I get back, it's back to training my ass off.