A PorchRabbit's Road to Redemption

Porch_Rabbit said:
Thanks! Already doing much better. Got rid of the walker a day ago so things are progressing. Going to start the return to the gym this week. Will only be upper body only for a good while (besides physical therapy of course). Gonna get my Johnny Bravo on.
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Will you be able to do battle rope or a crank cycle to keep the cardio going?
 
Porch_Rabbit said:
Just a status update. Didn’t fall off the workout wagon. Broke my leg (tibia and fibula) last Sunday March 27th (my birthday haha). Had surgery Monday to put a metal rod down my leg. So won’t be in the gym anytime too soon. At least until I can walk some without crutches and then do upper body stuff at least.
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Fuck, dude!

Hope things have been going as well as they can since this post. I'm rooting for ya!
 
Just went to gym for first time really since I broke my leg. Really fell off. Was drinking again and ballooned up to 290lbs. Down to 280 now. Put that behind me and am now getting to work. Only reason for the post is to remember what I did, since I have no program in place. Randomly lifting some things and doing elliptical through out the week to get the initial soreness out of the way. Will get back to 531 with goal of losing 40ish lbs to get back to 230-240.

3/7/23

BW: 280

put all focus on a slow movement through the eccentric portions of everything

Elliptical: 10 min

single leg squats
-BW*8*3

lat pull-down
-65*10*3

machine seated chest press
-45lb plate each side*8*3

back extensions
-bw*10*2

Treadmill
-30 min walk (3.39avg/2.6%incline)
 
Another day of very random and very light lifts just to sloooowly get ready to really start something in a few weeks. Deadlifts felt very good for first time. Leg is doing alright. Lots of walking yesterday. Also taking things very lightly as I’m barely eating much trying to lose 40 pounds as quickly (while sustainable) as possible.

3/8/23 yesterday

Elliptical
-45min

Plank
-1*55 sec
-1*45 sec
-1*35 sec

Treadmill
-15min @ 3.2mph


3/9/23

275lbs

Elliptical
-10 min

Deadlift
-45*5
-135*10
-225*5
-235*5
-275*5

SOHP
-45*10
-95*5
-95*5
-95*4

Kroc Rows
-65*8*3

Leg Curls
-130*10*3

Side Lateral Raises
-20*8*3
 
recovering from injury sucks and can take a long time, sending you positive energy and support thru the astral realms, you can do it bro be patient and keep it up
 
Did various things this past week I just didn’t bother to log. Still not really following any real programming. Just doing some of the lifts I used to do in 531. Probably give myself a training max and start real 531 again in a week or so.

3/18/23

BW: 278

Elliptical
-10 min

Squat
-45*10
-135*5*5

Bench Press
-45*10
-135*5*3

Assisted Chin Ups (very slow descent)
-150*5
-180*5*2

Assisted Dips
-120*5
-150*5*2

Back Extension
-BW*10*3
 
Welcome back, homeslice!
 
golvmopp said:
Welcome back, homeslice!
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It’s good to be back. Your consistent presence here this whole time is damn impressive!


Starting first cycle of 531 today. Setting training maxes at conservative levels as recommended. First time not just setting it at levels right away where it’s tough to hit the prescribed reps right out the gate. But figure slow and steady to start is best due to caloric deficit to lose 30+ lbs as quickly as possible. Going to start at 185 squat, 175 bench, 345 deadlift, and 115 SOHP.

3/27/2023 (exactly 1 year out from leg break on this date last year)

BW: 276

Elliptical
-10min

Squat
-45*10
-135*5
-145*5
-165*7

Bench Press
-45*10
-135*5*2
-145*7

Lat Pull-down
-140*10*3

Assisted Dips
-140*5*2

Hanging Leg Raise
-BW*8*2
 
4/22/23

BW: 271

I’ve been active through the past weeks. I just was locked out of my account for a couple weeks until I remembered password.. then was out of town all of this week so just did random stuff in the crappy hotel gym rooms.. Back to regular gym this week. Increased squat TM to 205 (+20 vs last cycle). Increased Bench TM to 185 (+10 vs last cycle). While body weight down about 5lbs in that same time.

Elliptical
-10 min

Squat
-45*10
-135*5
-155*5
-175*7

Bench Press
-45*15
-135*5
-135*5
-155*7

Seated Rows
-140*10*3

Lat Pull-down (dual single hand bars)
-35(per handle)*12
-42.5*12*2

Single Leg Squat
-BW*6*3

Tricep Push Down
-50*8*2
 
5/2/23

Been doing a poor job of logging everything. Still in gym though. Using 325 for DL training max and 115 for SOHP.

BW: 269

Elliptical
-10 min

Deadlift
-45*10
-135*5
-225*5
-245*5
-275*5

SOHP
-45*10
-75*5
-85*5
-95*6

Kroc Rows
-65*8*3

Seated Leg Curls
-130*10*3

Side Lateral Raise
-20*6
-20*8

Back Extension
-25lb*10*2

Hammer Curls
-30*6*2
-25*8
 
5/5/23

In Chile all next week. So doubt I’ll see a gym. Hoping one of the hotels at least has something very minimal.

BW: 268

Squat
-45*10
-135*3
-145*3
-165*3
-185*5

Bench Press
-45*15
-135*5
-150*3
-165*5

Seated Rows
-140*10*3

Assisted Dips
-150*6*3

Assisted Chin Ups
-160*4
-180*5
 
6/14/23

BW: 267

Increasing squat and bench 10lbs for this next cycle to 225 and 195, respectively.

Elliptical
-10 Min

Squat
-45*10
-135*5
-145*5
-165*5
-195*5

Bench Press
-45*5
-135*5
-145*5
-165*6

Seated Rows
-140*12*3

Assisted Dips
-150*8*2
-140*10

Lat Pulldowns
-72.5*6*3
 
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