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 Post subject: Post-Neck Surgery 40 Day Program
PostPosted: Wed May 26, 2010 9:17 pm 
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Rabbit

Joined: Wed Mar 25, 2009 1:42 am
Posts: 34
Thank you for reading my training log, I hope I can keep it up for the whole 40 days.

(Some of you might have heard about it before)
About 2 months ago, I had a desk (C5/6) removed due to an incident (Being thrown by an Akijujutsu instructor).
I'm now trying to rebuild my strength and the 40 DAY PROGRAM seems like a good option.

I started weight training on my 30th birthday has been doing on and off(due to injuries)for almost 3 years. I train to be better in (Hung
Gar) Kung Fu, put some lean mass on my skinny frame and be healthy.

Before I laid off my training, I worked up to 4 x 1,2,3,4 with my KB clean and press ladder with a 16KG and my major lifts PBs were:
Deadlift (overhand): 120KG
Squat: 100KG
Bench: 60KG
Press: 40KG

In the next 40 days, I will do:
1) Barbell Strict Overhead Press 2x5
2) Barbell Deadlift 2x5
3) Barbell Curls 2x5
4) KB Swings 1x20-50
5) Ab Walkout 1x5

Also, I will eat breakfast and try to train with 2 meals and 1 snack before I train.
I can't eat oat porridge or sandwiches in the morning anymore because it might be dangerous for my Celiac wife. Alternatively, I start eating quinoa porridge (more protein anyway).

Day 1 of 40
2010/05/13 (THU)


Warm Up: Goblet Squat with 16KG KB (Stopped after a few reps in good form as it feels like a workout, not a warm up) and Wall Squat

1) Barbell Strict Overhead Press 18.5KG 2x5
2) Barbell Deadlift 57.95kg 2X5
3) Barbell Curls 17.5kg 2x5
4) KB Swings 16kg 1x20
5) Ab Walkout (on my knees) 1x5

The BB Press felt heavy (WTF? My curls are better my press? ) and Deadlift wasn't hard at all.
Will do the same workout with same poundage after work and go to see The Chills playing in my local club!

Day 2 of 40
2010/05/14 (FRI PM)

Warm Up
1) Barbell Strict Overhead Press 18.5KG 2x5 2mins break
2) Barbell Deadlift 57.95kg 2X5 2mins break
3) Barbell Curls 17.5kg 2x5 2mins break
4) KB Swings 16kg 1x20
5) Ab Walkout (on my knees) 1x5

Press still feels a bit heavy and unnatural.
DL is getting easier.
Feels like I can do more reps for swings.

2010/05/15 (SAT)
OFF.
I was going to work out today but I had too much fun at The Chills' gig last night. I blame beer. My new year resolution is drink wine, cider and gin but not beer but due to a complicated reasons I had 2.5 pints (and a cider and a GnT) last night.

Day 3 of 40
2010/05/16 (SUN PM)


Warm UP
1) Barbell Strict Overhead Press 18.5KG 2x5 2mins break
2) Barbell Deadlift 62.95kg 2X5 2mins break
3) Barbell Curls 17.5kg 2x5 2mins break
4) KB Swings 16kg 1x20
5) Ab Walkout (on my knees) 1x5

Forms getting better.
Press still feels a bit heavy and unnatural.
Put 5 more Kilos on the bar and the DL is still not hard.
Curls is officially easier than the Press? I guess my neck affect my shoulders.
My Swings form is back! It is like superfast pace now and I was out of gas at the last rep so I call it a day.
I don't think I do the walkout right. Will start doing sit up with weight and my feet tuck under the sofa.


Day 4 of 40
2010/05/17 (MON PM)


Warm UP
1) Barbell Strict Overhead Press 18.5KG 2x5 3mins break
2) Barbell Deadlift 62.95kg 2X5 2mins break
3) Barbell Curls 20g 2x5 2mins break
4) KB Swings 16kg 1x23
5) Slow Sit Up 1x5

Press is getting harder, even the weight is still the same.
DL is okay.
Curls start feeling heavy, will stay with it.
Start with the same weight tomorrow, I guess.
2010/05/18 (TUE) OFF
I heard form my sister that my grandma (95 year old) in Hong Kong died.
I was going to work out but I took a day off.

Day 5 of 40
2010/05/19 (WED PM)

Warm UP
1) Barbell Strict Overhead Press 15KG 2x5 3mins break
2) Barbell Deadlift 62.95kg 2X5 2mins break
3) Barbell Curls 20g 2x5 2mins break
4) KB Swings 16kg 1x25
5) Slow Sit Up 1x5 with a 5KG plate

Chucked 3KG off the bar, press is getting better.
Keep listening to my body.
My strength sucks after the surgery.
Only 5 sessions though.

Day 6 of 40
2010/05/20(THU)


Warm Up
1) Barbell Strict Overhead Press 15KG 2x5
2) Barbell Deadlift 62.95kg 2X5
3) Barbell Curls 18.5kg 2x5
4) KB Swings 16kg 1x25
5) Slow Sit Up 1x5 with a 5KG plate

Getting there.
Will add a little bit more weight on the lifts.

Day 7 of 40
2010/05/21(FRI)


Warm Up
1) Barbell Strict Overhead Press 16KG x5 17.5 x5
2) Barbell Deadlift 65.45kg 2X5
3) Barbell Curls 20kg 2x5
4) KB Swings 16kg 1x27
5) Slow Sit Up 1x5 with a75KG plate

Day 8 of 40
2010/05/23(SUN)


Warm Up
1) Barbell Strict Overhead Press 17.5 2x5 3mins break
2) Barbell Deadlift 65.45kg 2X5 3mins break
3) Barbell Curls 20kg 2x5 2mins break
4) KB Swings 16kg 1x27
5) Slow Sit Up with a 7.5KG plate 1x5

Mil press is still a bit hard.
Am not really good with 2 handed barbell press.
And no, I am thinking too much.

Day 9 of 40
2010/05/25 (TUE) AM


Warm Up
1) Barbell Strict Overhead Press 17.5KG 2x5 3mins break
2) Barbell Deadlift 67.95kg 2X5 2mins break
3) Barbell Curls 22.5kg 2x5 2mins break
4) KB Swings 16kg x29
5) Slow Sit Up with 7.5KG plate x5

Try to do 4 sessions back to back this week cos' my wife and I are going away for the weekend.
Feel tired and hungry when I wake up but it was a pretty good workout.

Day 10 of 40
2010/05/26 (WED) PM


Warm Up
1) Barbell Strict Overhead Press 17.5KG x5 18.5KG x5 3mins break
2) Barbell Deadlift 67.95kg 2X5 2mins break
3) Barbell Curls 22.5kg 2x5 2mins break
4) KB Swings 16kg x32
5) Slow Sit Up with 7.5KG plate overhead x5

Watched the new Hong Kong Kung Fu movie Ip Man 2 (only showing in two cinemas in Melbounre) and it made my blood boil.
I tried to do the workout in the morning but my wife said I will wake her up too early.
Finally I've got "the groove" for pressing.


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 Post subject: Re: Post-Neck Surgery 40 Day Program
PostPosted: Wed May 26, 2010 9:39 pm 
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Site Admin
User avatar

Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21035
Location: Austin, TX
All the BEST!!!!!!!!

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1


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 Post subject: Re: Post-Neck Surgery 40 Day Program
PostPosted: Thu May 27, 2010 7:32 am 
Offline
Rabbit

Joined: Wed Mar 25, 2009 1:42 am
Posts: 34
Thanks, Rob

Day 11 of 40
2010/05/27 (WED) PM


Warm Up
1) Barbell Strict Overhead Press 20KG x5 22.5kg x5 2mins break
2) Barbell Deadlift 70.45kg 2X5 2mins break
3) Barbell Curls 22.5kg 2x5 2mins break
4) KB Swings 16kg x34
5) Slow Sit Up with 7.5KG plate overhead x5

feeling good.


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 Post subject: Re: Post-Neck Surgery 40 Day Program
PostPosted: Fri May 28, 2010 6:08 pm 
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Stegosaurus
User avatar

Joined: Mon Apr 13, 2009 10:28 pm
Posts: 3588
Location: San Jose, CA
Wishing you the best for your recovery.

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 Post subject: Re: Post-Neck Surgery 40 Day Program
PostPosted: Sun May 30, 2010 7:20 am 
Offline
Rabbit

Joined: Wed Mar 25, 2009 1:42 am
Posts: 34
thanks mate :-)

Day 12 of 40
2010/05/30 (SUN) PM

Warm Up
1) Barbell Strict Overhead Press 25KG 2x5 2mins break
2) Barbell Deadlift 72.45kg 2X5 2mins break
3) Barbell Curls 25kg 2x5 2mins break
4) KB Swings 16kg x30
5) Slow Sit Up with 7.5KG plate overhead x5


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 Post subject: Re: Post-Neck Surgery 40 Day Program
PostPosted: Wed Jun 02, 2010 1:14 am 
Offline
Rabbit

Joined: Wed Mar 25, 2009 1:42 am
Posts: 34
2010/05/31 (MON)
OFF, road trip to a funeral.

Random Day
2010/06/01 (TUE) AM
1) Barbell Strict Overhead Press 25KG 2x5 2mins break
2) Barbell Deadlift 72.45kg 2X5 2mins break

I only did half of the work out so I don't count it.

Day 13 of 40
2010/06/02 (WED) AM

Warm Up
1) Barbell Strict Overhead Press 25KG x5 27.5KG x5 2.5mins break
2) Barbell Deadlift 74.95kg 2X5 2mins break
3) Barbell Curls 25kg 2x5 2mins break
4) KB Swings 16kg x27
5) Slow Sit Up with 7.5KG plate overhead x5

OH Press and DL are improving.
The beauty of this workout is I'm doing around 10 sets of 5 of OH Press, DL and Curls per week but it doesn't make me tired.

Thought: Stop planning day off. Things always come up on non-off day.
Will try to do the next 27 workouts EVERY DAY. Things will come up and give me a break anyway.


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 Post subject: Re: Post-Neck Surgery 40 Day Program
PostPosted: Wed Jun 02, 2010 8:01 pm 
Offline
Rabbit

Joined: Wed Mar 25, 2009 1:42 am
Posts: 34
Day 14 of 40
2010/06/03 (THU) AM
1) Barbell Strict Overhead Press 27.5KG 2x5 2.5mins break
2) Barbell Deadlift 74.95kg 2X5 2.5mins break
3) Barbell Curls 25kg 2x5 2mins break
4) KB Swings 16kg (lost count)
5) Slow Sit Up with 7.5KG plate overhead x5


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 Post subject: Re: Post-Neck Surgery 40 Day Program
PostPosted: Fri Jun 04, 2010 1:27 am 
Offline
Rabbit

Joined: Wed Mar 25, 2009 1:42 am
Posts: 34
Day 15 of 40
2010/06/04 (FRI) AM
1) Barbell Strict Overhead Press 27.5KG 2x5
2) Barbell Deadlift 74.95kg
3) Barbell Curls 25kg 2x5 2mins break

Skipped Swings and Sit Up.
Ran out of time in the morning again.


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 Post subject: Re: Post-Neck Surgery 40 Day Program
PostPosted: Sat Jun 05, 2010 3:09 am 
Offline
Rabbit

Joined: Wed Mar 25, 2009 1:42 am
Posts: 34
Day 16 of 40
2010/06/05 (SAT) PM

1) Barbell Strict Overhead Press 25KG 2x5 3 mins break
2) Barbell Deadlift 74.95kg 2x5 2mins break
3) Barbell Curls 25kg 2x5 2mins break
4) KB Swings 16KG x 30-ish.... lost count
5) Ab Walk out on my feet x5

lower the poundage of Press and keep the poundage of DL/Curls to work on technique.
Feeling strong(er)


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 Post subject: Re: Post-Neck Surgery 40 Day Program
PostPosted: Sat Jun 05, 2010 3:49 am 
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Site Admin
User avatar

Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21035
Location: Austin, TX
Keep it up!

Hope all is going well.

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Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1


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 Post subject: Re: Post-Neck Surgery 40 Day Program
PostPosted: Sun Jun 06, 2010 5:41 am 
Offline
Rabbit

Joined: Wed Mar 25, 2009 1:42 am
Posts: 34
thanks Rob!

Day 17 of 40
2010/06/06 (SUN) PM

warm up
1) Barbell Strict Overhead Press 25KG 3x3 1.5min
2) Barbell Deadlift 74.95kg 2x5 2mins break
3) Barbell Curls 25kg 2x5 2mins break
4) KB Swings 16KG x 27
5) Ab Walk out on my feet x5

Try to improve my press with heavy ( LOL :oops: ) triples


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 Post subject: Re: Post-Neck Surgery 40 Day Program
PostPosted: Mon Jun 07, 2010 7:44 am 
Offline
Rabbit

Joined: Wed Mar 25, 2009 1:42 am
Posts: 34
Day 18 of 40
2010/06/07 (MON) PM

warm up
1) Barbell Strict Overhead Press 25KG 2x5 2mins
2) Barbell Deadlift 82.95kg 2x5 2mins break
3) Barbell Curls 26kg 2x5 2mins break
4) KB Swings 16KG x 30
5) Ab Walk out on my feet x5


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