Becoming the Iron Lion

[Montego]

Been running 250mg test e from Iron Lion for around 14+ weeks only since my injury.

Pin was Tuesday, Labs drawn the following Monday.

No AI used during this time

 

[Montego]

Good news at the DR today

Fusion looks solid. It's still healing but, past the point where anything could "set wrong" or whatever.

The titanium staples are firm and we're in a good place.

Had the weight restriction lifted, so now I just continue to SLOWLY improve the strength and mobility over more time.

Trained pull today with that in mind but, did increase the weights a touch and tried out some exercises I haven't been brave enough to throw in. Session went really well so we're onto the next one!

 

[Battousai]

Good news at the DR today

Fusion looks solid. It's still healing but, past the point where anything could "set wrong" or whatever.

The titanium staples are firm and we're in a good place.

Had the weight restriction lifted, so now I just continue to SLOWLY improve the strength and mobility over more time.

Trained pull today with that in mind but, did increase the weights a touch and tried out some exercises I haven't been brave enough to throw in. Session went really well so we're onto the next one!

Great news. Hopefully things will get better from here.

 

[REHH]

Bsck to pushing those 150 dbs

 

[Montego]

Bsck to pushing those 150 dbs

It's been a loooong time since I've used DB to train chest now that I think about it.... Back before I switched gyms in 2021.

I might try to get under some light ones tomorrow for push but, given how little mobility I have in my wrist now, I dunno how it will go. As you can see, there's a small discrepancy between wrists

 

[MindlessWork]

Try wrist mobility exercises and they help?

 

[Montego]

Try wrist mobility exercises and they help?

Been doing physical therapy for around 4 weeks now

The fusion limits the joints total flexibility. So no matter how little restriction you have from ligaments or tendons, the joint will only move so far. It also matters which way the wrist will bend based on how the fusion is set. So with mine he gave me more motion bending the wrist back then down since very little in training needs a wrist bent towards the forearm.

The best results from physical therapy I've seen anywhere online were 86 degrees total movement. After my last session I was at 70 degrees. Behind the wrist back, I can feel it can still improve more. Bending the wrist down, probably not much if any more there.

 

[MindlessWork]

Been doing physical therapy for around 4 weeks now

The fusion limits the joints total flexibility. So no matter how little restriction you have from ligaments or tendons, the joint will only move so far. It also matters which way the wrist will bend based on how the fusion is set. So with mine he gave me more motion bending the wrist back then down since very little in training needs a wrist bent towards the forearm.

The best results from physical therapy I've seen anywhere online were 86 degrees total movement. After my last session I was at 70 degrees. Behind the wrist back, I can feel it can still improve more. Bending the wrist down, probably not much if any more there.

Ahh gotcha. Hopefully you'll be able to gain just enough to hold a barbell comfortably

 

[REHH]

It's been a loooong time since I've used DB to train chest now that I think about it.... Back before I switched gyms in 2021.

I might try to get under some light ones tomorrow for push but, given how little mobility I have in my wrist now, I dunno how it will go. As you can see, there's a small discrepancy between wrists [emoji178

There’s a discrepancy like that in my elbows and it caused a reduction in the rotation in my wrist.
Surprised you don’t have one of those traction devices like I did for my elbow. They make them for the wrist too

 

[Montego]

Push

Man it felt good to just train.

Nothing crazy, I'm pretty weak anyway, but enough to look like I wasn't a total pussy. Also, as much strength as I have lost, I still have to be cautious with the shoulders as not to tweak anything. Been a LOOOONG time since I've had any type of shoulder pain from training and I would like to keep it that way.

Warm up was -
Band over and back, serratus punches, band external rotation holds, overhead band extension (like serray punches but up) lacrosse ball rolling.


Some cable flies and DB laterals to get things moving. I comfortably moved the 40s on the laterals. Last time I touched them 30s weren't great. Progression

Plate loaded incline press with some seated rear delt laterals. These felt fine but I only worked up to 2pps and it was heavy enough to fail at 12. looking back at my book I had stopped at 4.5pps before the injury

I tried to do shoulder press with DB. Can't yet. I can get into position but the forearm strength is that of a liberal so I can't stabilize the right. Moved to a shoulder press machine I used to love but had maxed out, well, guess who can use it again only worked to 170 here. Felt fine on the wrist as long as I didn't get completely bent back.

Dip machine. More of the same, 4 plates failing at 12ish.

Machine seated flat press with a neutral grip. This one I'm unsure of...... This was my favorite hand position previously for chest but now, its a lot of pressure on the joint if the wrist has any "deviation" .... I'll just slowly progress it and see how it goes.

There was tricep work in there too.

Pump was fucking obnoxious. Everything hurts. Wrist didn't get grenaded and it feels fine.

I'm about 50-60% weaker on any pressing. Laterals only fell off a small bit because I was able to train them on a machine. Right tricep is a shaky mess, it's gonna be a chore to being up while the left is decent but still down a bit from not having any type of heavy loading.


Proooooogression

 

[Montego]

Not terrible for being "off" (just 250mg test) since mid/early October.

Will have some goodies coming from IL next week hopefully and, we'll toss a little test and Deca in the mix.

 

[Montego]

Pull today.

Solid session. I think pull and biceps are going to give me more issues with the wrist then push.

Biceps obviously, the wrist needs to be in good working order. It does continue to feel better week to week but, my GD forearm is just so weak still. It's the failure point currently which brings me to straps.

I tested out deals. Went up to 315 without straps and the right hand couldn't hang on that well. I did stiff legs on the Smith yday with 3 plates a side and I managed 5 reps before it slipped so that might have played a part.

I put on the ole trust versa grips, dunno..... The scar is fucking TENDER.... Thought I tore it open on the first pull. Tightened up the straps a bit more as low on the wrist as I could and took another rep a few minutes later. That one felt ok. Then took 3 reps which seemed fine until I went to finish my biceps and the wrist was achy.

I'm guessing it's just fatigued so I'll continue to work through it.

Overall I'm getting out of the weeds and confidence is going up which is probably the biggest thing for me right now.

One arm pulldowns, chest supported upper back row, wide grip prime row all felt ok. The pull-down had a touch of discomfort but I was able to adjust out of it.

Rest tomorrow! Feeling it after 3 straight real training sessions, even if they were pussy weights.

 

[Fletcher]

Good news at the DR today

Fusion looks solid. It's still healing but, past the point where anything could "set wrong" or whatever.

The titanium staples are firm and we're in a good place.

Had the weight restriction lifted, so now I just continue to SLOWLY improve the strength and mobility over more time.

Trained pull today with that in mind but, did increase the weights a touch and tried out some exercises I haven't been brave enough to throw in. Session went really well so we're onto the next one!

Damn.
Thats great news man!

You are still staying solid in the meantime. Take the time to heal properly, Ive been there, its worth the wait ...

 

[Montego]

Damn.
Thats great news man!

You are still staying solid in the meantime. Take the time to heal properly, Ive been there, its worth the wait ...

View attachment 170582

Wtf is THAT!? lol

Looks like a spinal implant

 

[Fletcher]

Wtf is THAT!? lol

Looks like a spinal implant

My knee, both are like that.

 

[Montego]

My knee, both are like that.

Jeez. What happened?

 

[Omoplata]

Are you utilizing BPC/TB at all, if so, how has it helped with your recovery?

 

[Fletcher]

Jeez. What happened?

An unexpected, suddenly unavoidable, highly-kinetic event.

 

[Fletcher]

Are you utilizing BPC/TB at all, if so, how has it helped with your recovery?

This happened before BPC/TB was available.
I have used BPC-157 for injuries since then and it was excellent. The nutritional support to go with it is key.

BPC basically stimulates new blood vessels to form around the injury, you also need to pump the blood full of everything needed to heal and create new tissues.

 

[Omoplata]

This happened before BPC/TB was available.
I have used BPC-157 for injuries since then and it was excellent. The nutritional support to go with it is key.

BPC basically stimulates new blood vessels to form around the injury, you also need to pump the blood full of everything needed to heal and create new tissues.

Would you say BPC is effective enough by itself or does TB need to be used as well?

 

[Fletcher]

Would you say BPC is effective enough by itself or does TB need to be used as well?

I never used TB, BPC alone has done amazing things for me, and others I treated with it.

 

[Montego]

Are you utilizing BPC/TB at all, if so, how has it helped with your recovery?

I have been the entire time.

It's so hard to tell since I don't have anything to compare it to.

The Dr did say the fusion healed very well though and it was ahead of schedule for the most part. The scar healed really well. Overall it was a very successful surgery.

I also had 2 nerves in my wrist degenerated so any pain I might have in that area I couldn't feel anyways.

I've been using the combo for my knees a long time....I have bone spurs so it can't be "fixed" but, it helps SO much with the inflammation post activity. I do daily injections and I usually have a small amount of pain post leg training and the following day. The day after there's none.

If I DON'T use the combo post training and the following day my knees are fucked. So yeah, it's very effective in that regard.

 

[Montego]

Howdy.

Been a fun week. Grandson was born Wednesday, he's awesome. 9lbs 6oz. Big baby. Quiet baby (so far). Just beautiful.

Didn't train that day because fuck that, I gotta get some of that new baby sent!

But training has been going well. Just working my way back up slowly.

Trained a little chest today with the local kid I started prepping. Kid is smart, trains really well, just needs experience. For 18, he's got a great foundation from powerlifting in high school and a year of "bodybuilding". He's got good legs and a good back. The foundation for a lot of potential.

I didn't really train, just talked to him to get to know him better while he trained and I just moved weights around. Showed him some little things like elbow ques, talked about back training principals and just stuff. It's much easier for guys to buy in and actually execute if you build a relationship with them.

I'll take tomorrow off, I'm a bit drained from the baby coming and waking up early (I dunno how you fuckers get up any earlier then 10am) and stuff.

Will get back to it on Monday with some pull!

 

[Montego]

No training today. Slept in later then usual since I've been off work.

Didn't do jack shit besides my neighborhood walk and watch TV.

I guess I haven't posted anything about my diet

Since the injury, food sources and overall meal structure was mostly the same but I would have extra things here and there. Not cheat meals bu, I would have a handful of banana chips or a bunch of grapes and stuff like that.

Couple weeks ago when I was cleared, I reset the diet to a starting point to build upon. It's not a ton of food but, I gotta long way to go so it'll do for now.

Protein is high. It's higher then it's been in a long time but, I've always found in the past the higher I can get my protein intake, the stronger I get even when all things are equal. Since I've got a lot of strength to regain, it's the direction for now.

Fats are moderate on off days and minimal on training days until the afternoon. Making sure my digestion can keep up when the food volume is a bit higher and then enough to keep me full in the afternoon.

If you've followed any of my stuff in the past you know I'm a simple guy. This is basically what I eat year round.... Only things that change are the fruits I add in or when the carbs get obnoxious I'll add in things like honey or jam when I just need the calories. Bread is something I started using a few years back with Dusty but, itb only get used pre training or again, when carbs are through the roof and my digestion needs a break.

There's no plan to have any free meals but, I will have a meal out with the wife or family now and then. It's usually a steak and potato or sushi. Whatever on the menu that's somewhat bodybuilder friendly.

Non training days -

80g oats
14g peanut butter
500g liquid egg whites

280g chicken breast
200g jasmine rice
10g olive oil

200g 85/15 beef
200g potato
100g pineapple

260g chicken breast
1 whole egg
150g rice

220g strip steak
100g potato
2c spinach
5g olive oil
50g banana

Training days -

Pre training
60g carbs from bread
50g protein from Whey
50g banana
14g peanut butter

Post training
50g carbs from karbolyn
70g protein from Whey

280g chicken breast
300g Jasmine Rice
100g pineapple

500g liquid egg whites
140g cream of rice

200g 85/15 beef
250g potato
100g apples

250g strip steak
3 whole eggs

 

[Battousai]

Have you tried ezekiel bread? I love it. The cinnamon flavor has 0g fat

 

[Montego]

Have you tried ezekiel bread? I love it. The cinnamon flavor has 0g fat

I ain't eating no Ezekiel bread lol.

Sweet Hawaiian my friend

 

[Montego]

Pull and biceps today.

Sessions are getting better and better.

The wrist feels fine for the most part. I get some discomfort if I don't get my hand under the weight when I'm doing any curl variation with a slightly bent wrist or it's tilted in or out. Have to be pretty much square on.

Doing pulldowns with a regular bar is fine but if I use the MAG or Prime type attachments I can't have my thumb over the handle, it's gotta be off. Dunno why this is the case, I guess it's just the height of the handle it's making the wrist flatter instead of being able to wrap around so to speak.

Rows in any position are fine.

Deads feel fine unless I jam my hand into the bar at the bottom.

Ran through the normal pull day (I think it was b)

1 arm cable row -weight increased to 226 from 198 (before injury was 264)

Chest supported prime type row - weight increased to 4 plates a side from 3 (BI 5PPS)

Deads - pulled a set of 2 and 3 at 405. Last week only touched 315 for 3 sets 1/1/2, next session I'll pull proper sets but, I'm just making sure my wrist doesn't snap off still (BI 495)

Prime attachment pull-down -weight increased to 150 from 140 (BI 200)

SO, we're making good progress. Bicep strength is pretty much there. I might be 5-10lbs off where I was before surgery but, the stamina is shit and the pumps don't last. The muscle just fatigues so quickly I lose all connection by the end of the 2nd exercise.

My pack is flying from IL so I should have goodies soon to start a little cycle. Excited.

 

[Montego]

Leg day.

Leg training has been going well. Very minimal knee pain till today, which I assumed would pop up eventually.

It was my "touch up" day for legs so, just getting in the extra work on things I need a little more focus on. My other 2 leg days, one is heavier focus on quads and one is more hamstring/posterior chain.

Adductors have responded well with the higher frequency. I recently pulled them back to 2 days instead of every leg session because they were getting a bit fatigued despite it. 2 sets here today. Stack with 4 plates and 3 bands for 8 then back down to 2 bands for 8 and 2 drops

Glutanator. Glutes have been a big focus this past year. They're probably the hardest muscle group for me to progress. I can get strong AF in hinge movements but my hamstrings just try to take over since they're pretty dominant and have a harder time getting them to fire the heavier I go. This machine is like an absuctor machine but the travel is down and away, they're common now.

Close low leg press. Think this is where the knee took a hit. I hit my rep goal last week of 20 with 8pps so I just added a 25 to each side today. Got 17 but they were uncomfortable. Back off set of 8pps for 18 then drops to 50 total reps.

Hack. Only 2 plates per side here. My knees just can't take heavy hacks anymore, they're my kryptonite. 2 sets of 8 with a pause and slow eccentrics. Legs were torched from the leg press already anyways. No more 8 plates a side hack for this guy lol.

That was it. Icing the knee, jabbed 250mcg BPC and tb post. Hopefully it'll be good tomorrow.

 

[Omoplata]

Leg day.

Leg training has been going well. Very minimal knee pain till today, which I assumed would pop up eventually.

It was my "touch up" day for legs so, just getting in the extra work on things I need a little more focus on. My other 2 leg days, one is heavier focus on quads and one is more hamstring/posterior chain.

Adductors have responded well with the higher frequency. I recently pulled them back to 2 days instead of every leg session because they were getting a bit fatigued despite it. 2 sets here today. Stack with 4 plates and 3 bands for 8 then back down to 2 bands for 8 and 2 drops

Glutanator. Glutes have been a big focus this past year. They're probably the hardest muscle group for me to progress. I can get strong AF in hinge movements but my hamstrings just try to take over since they're pretty dominant and have a harder time getting them to fire the heavier I go. This machine is like an absuctor machine but the travel is down and away, they're common now.

Close low leg press. Think this is where the knee took a hit. I hit my rep goal last week of 20 with 8pps so I just added a 25 to each side today. Got 17 but they were uncomfortable. Back off set of 8pps for 18 then drops to 50 total reps.

Hack. Only 2 plates per side here. My knees just can't take heavy hacks anymore, they're my kryptonite. 2 sets of 8 with a pause and slow eccentrics. Legs were torched from the leg press already anyways. No more 8 plates a side hack for this guy lol.

That was it. Icing the knee, jabbed 250mcg BPC and tb post. Hopefully it'll be good tomorrow.

You may be icing and taking it easy, but the Quad Gods are proud. Not a lot of people actually take leg day seriously.

Any tips for someone working their way up to 405lb squat?

 

[Montego]

You may be icing and taking it easy, but the Quad Gods are proud. Not a lot of people actually take leg day seriously.

Any tips for someone working their way up to 405lb squat?

Ummm, for avoiding fucked knees?

Never sacrifice tempo or from for a jump in weight. It'll come.

Focus on active warm ups every session, don't slack on them.

Do as much tissue work as you can. Before training and loaded stretching after.

Don't neglect a weakness. I think a part of my knee issues are from weak glutes.

Training hard AF is awesome, just be smart. The last rep you forced up with shitty speed isn't going to do anything positive.

There's a million other things I could probably list.