My Newbie log

[Halfi]

Jesus! 7 years sober. Killing it in the gym and kitchen. Have a CFO that stands up for you. Defeated an insurance buricrate. You are winning at life man. I need to get me E2 checked because reading about all your wins is actually making me emotionally happy for you. Keep killing it!

 

[Halfi]

Taking a break from the gym for a week or 2. Work Comp has begun there survalince and I’m not cleared to lift yet. So I’m ganna sit my ass at home until my doctor appointment next week. Ganna do some calf raises, and lunges at home though.

 

[Halfi]

Started weight training at PT today. I asked her to get me rolling with weights . 4lb front lateral raises 2 sets of 10. Pretty difficult. I also did some like crate carry things where u pick the weighted crate up and stick it on a shelf. I did 10lbs for 2 sets of 10. Moderate difficulty. I’ll up the weight Monday. I’ll be lifting bags of concrete in no time lol.

 

[BigD9795]

Started weight training at PT today. I asked her to get me rolling with weights . 4lb front lateral raises 2 sets of 10. Pretty difficult. I also did some like crate carry things where u pick the weighted crate up and stick it on a shelf. I did 10lbs for 2 sets of 10. Moderate difficulty. I’ll up the weight Monday. I’ll be lifting bags of concrete in no time lol.

Progress!!! Great job!

 

[Meetketchup]

Started weight training at PT today. I asked her to get me rolling with weights . 4lb front lateral raises 2 sets of 10. Pretty difficult. I also did some like crate carry things where u pick the weighted crate up and stick it on a shelf. I did 10lbs for 2 sets of 10. Moderate difficulty. I’ll up the weight Monday. I’ll be lifting bags of concrete in no time lol.

Email me a list of what they have you doing when you get a chance.

 

[Halfi]

Fasted 176.9lb

back at it boys! Felt fuckin great being back in the gym. I got some learning to do with the shoulder. But man does it feel Good to be throwing some weights around.

Training- had a couple movements that put some awkward stress on the shoulder (not painful though) I’ll be keeping weights low for now and just feeling out how my shoulder moves now. It feels like the mobility has changed a bit in it but Wel see down the road how it does

Ganna do check ins tomorrow with coach and re assess the fat fuck I’ve become the last 2 months.


Pull



Single arm lat pull-down



Set1 10lb/12rep

Set2 20lb/12rep

Set3 20lb/12rep



Plate loaded supinated row (these feel weird in the rear delt)



Set1 25lb/12rep

Set2 25lb/14rep

Set3 25lb/12rep



Plate loaded row neutral



Set1 25lb/12rep

Set2 25lb/12rep

Set3 25lb/12rep



Wide grip pull-down



Set1 40lb/12rep

Set2 40lb/12rep

Set3 40lb/12rep



Criss cross apple sauce rear delt



Set1 10/15rep

Set2 10/15rep

Set3 10/15rep



Dual cable curl



Set1 20lb/15rep

Set2 20lb/15rep

Set3 20lb/ 15rep



Straight bar cable curl



Set1 30lb/15rep

Set2 30lb/15rep



Cardio- treadmill

30min

Incline 6

 

[Nood]

Awesome man, Glad to hear it!

 

[Halfi]

Fasted 177.7lb

Mannn today’s session was far different than yesterday. I’m actually nervous about lifting but I can’t stay stagnant any longer man. It’s been 7 weeks it’s time to start moving.

Today was the eye opener on this injury. Ton of tension and discomfort today with every excercise. Totally different feel to it compared to a pull day. It’s Mostly in the front delt and trap area. Pretty much where the collar bone meets the shoulder is the area it most effects. Some discomfort in the upper trap up into the neck as well. I can tell how easily it will be to make it worse for sure. Feels like shit is so tight that it wants to tear. It’s fucking nerve racking. This process is ganna be longer then I anticipated I think. I was feeling way better than I actually am I guess. @Meetketchup just taggin u incase you don’t see the update, I know we spoke this morning, figure this is a way better description of where I’m at from yesterday. I got no intentions in taking my foot at the gas though. This shit ain’t ganna get better if I don’t stay active with it. So I’m ganna keep it movin and do what I can


On the plus side , my legs are still defined and my side TRICEP is still just as bad of a pose as it was before I got hurt I did how ever watch a posing video from Samson this morning on side chest posing. It’s a work in progress but I’ll get it down. I practice for a few mins. Still looks like shit and my hand placement is wrong but whatever lol trial and error. I’ll make jt a little better before next check in

Also check out the size different in my left arm compared to my right in the back double bi fucking ugly




Push



Dumbell lateral raise



Set1 10lb/15rep

Set2 10lb/15rep

Set3 10lb/15rep

Set4 10lb/17rep





Incline dumbell press (these cause quite a bit of discomfort)



Set1 20lb/12rep (discomfort feels like something might tear)

Set2 10lb/12rep (little less tensions)

Set3 10lb/12rep (little less tension still discomfort though)





Flat bench dumbell press



Set1 10lb/12rep (feels better then inclined but still some tension)

Set2 10lb/9rep (some pain , stopped the set)

Set3 10lb/13rep (no pain)





Shoulder press machine



Set1 2/12rep (some pain and discomfort in the trap)

Set2 2/12rep (discomfort in trap and front delt)

Set3 2/12rep (discomfort trap/ front delt





Mid cable fly



Set1 10/10rep (discomfort front delt with pain stopping here)





Pin press (not even ganna try it today)





Ez bar over head extension



Set1 20lb/18rep (discomfort front delt/ trap)

Set2 20lb/18rep (discomfort front delt/trap)

Set3 20lb/17rep (discomfort front delt/trap)



30 min cardio treadmill

 

[Meetketchup]

You kept the fat off while injured, did as much as you possibly could. This week is just a feeler with the training, cardio and macros. No need to rush as muscle memory is real and the last thing we want is you reinjuring yourself. I know you are amped and want to crush it but listen to your body on what you can and can't do these next couple weeks.

 

[Halfi]

You kept the fat off while injured, did as much as you possibly could. This week is just a feeler with the training, cardio and macros. No need to rush as muscle memory is real and the last thing we want is you reinjuring yourself. I know you are amped and want to crush it but listen to your body on what you can and can't do these next couple weeks.

Yah that’s pretty much what I’m ganna do. I really thought I was further along than this lol. Real kick in the nuts this morning for sure lol I feel like I need to go home and put a fucking skirt on with the weight I was throwing around

 

[Halfi]

Fasted 177.7

Go birds!

I got all my pies ordered up for the 3 dinners we got this week for Thanksgiving. Got the turkey out and thawed! Let’s goooooo.

LegA



Lying leg curl



Set1 6/12rep

Set2 6/12rep

Set3 6/14rep

Set4



Leg extension



Set1 9/12rep

Set2 9/13rep

Set3 9/12rep

Set4 9/14rep



Leg press



Set1 190lb/12rep

Set2 190lb/12rep

Set3 190lb/14rep



Vsquat (little discomfort in shoulder from the weight on it)



Set1 90lb/12rep

Set2 90lb/12rep

Set3 90lb/13rep



Smith calf raise



Set1 110lb/20rep

Set2 110lb/20rep

Set3 110lb/22rep



30 min cardio treadmill

 

[Halfi]

Fasted 176.3

Weights been dropping all week

Shoulder felt a little better then last week. Small progress baby I’ll take it. Ganna try and up the weight on the flat bench press next week. I doubt I’ll move weight on the incline. That seems to put a ton more stress on that AC joint.

Push



Dumbell lateral raise



Set1 10lb/15rep

Set2 10lb/15rep

Set3 10lb/15rep

Set4 10lb/17rep



Incline dumbell press (discomfort in shoulder blade and around AC joint , better then last week though )



Set1 10lb/12rep

Set2 10lb/12rep

Set3 10lb/12rep



Flat bench press (little discomfort in shoulder blade, better then last week)



Set1 10lb/12rep

Set2 10lb/12rep

Set3 10lb/20rep



Shoulder press machine (sharp pains in top of shoulder and shoulder blade)



Set1 2/12rep

Set2 2/12rep

Set3 2/16rep



Seated fly machine



Set1 10lb/12rep

Set2 20lb/13rep

Set3 20lb/14rep



Pin press (holding off again. Not strong enough for the bar)



Ez bar over head extension (little discomfort in rear delt, stability issues)



Set1 20lb/20rep

Set2 20lb/20rep

Set3 20lb/22rep



30min cardio treadmill

 

[Nood]

Fasted 176.3

Weights been dropping all week

Shoulder felt a little better then last week. Small progress baby I’ll take it. Ganna try and up the weight on the flat bench press next week. I doubt I’ll move weight on the incline. That seems to put a ton more stress on that AC joint.

Push



Dumbell lateral raise



Set1 10lb/15rep

Set2 10lb/15rep

Set3 10lb/15rep

Set4 10lb/17rep



Incline dumbell press (discomfort in shoulder blade and around AC joint , better then last week though )



Set1 10lb/12rep

Set2 10lb/12rep

Set3 10lb/12rep



Flat bench press (little discomfort in shoulder blade, better then last week)



Set1 10lb/12rep

Set2 10lb/12rep

Set3 10lb/20rep



Shoulder press machine (sharp pains in top of shoulder and shoulder blade)



Set1 2/12rep

Set2 2/12rep

Set3 2/16rep



Seated fly machine



Set1 10lb/12rep

Set2 20lb/13rep

Set3 20lb/14rep



Pin press (holding off again. Not strong enough for the bar)



Ez bar over head extension (little discomfort in rear delt, stability issues)



Set1 20lb/20rep

Set2 20lb/20rep

Set3 20lb/22rep



30min cardio treadmill

The pain you’re having is part of the healing process I take it? Hope it goes away rather quick

 

[Halfi]

The pain you’re having is part of the healing process I take it? Hope it goes away rather quick

That’s what PT and the doc say. I’m skeptical about it though.

 

[Meetketchup]

That’s what PT and the doc say. I’m skeptical about it though.

Shouldn't be. The range of movement needs to be there and pushing through "some" discomfort is normal. The inflammation, scar tissues, etc. It's the people that don't push take the longest to heal and have future limitations with mobility. Just a fine line between pain and discomfort.

 

[Halfi]

Shouldn't be. The range of movement needs to be there and pushing through "some" discomfort is normal. The inflammation, scar tissues, etc. It's the people that don't push take the longest to heal and have future limitations with mobility. Just a fine line between pain and discomfort.

I always think the worse this way I’m not suprised if it does go south lol I front load all the stress so I freak out early instead of later

 

[Halfi]

happy Thanksgiving gentlmen. I picked my special order pies up yesterday . These things look banging.


Things I’m thankful for today are my family, definitley my health, and all you crazy bastards here on ASF.

Fasted 176.8lb

Went up in weight on a few workouts today. Just over a week out from returning to work.

Pull



Sungle arm lat pull down



Set1 20lb/13rep

Set2 20lb/12rep

Set3 20lb/17rep



Plate loaded supinated row



Set1 25lb/13rep

Set2 25lb/13rep

Set3 27.5lb/17rep



Plate loaded row neutral



Set1 25lb/13rep

Set2 25lb/13rep

Set3 25lb/17rep



Wide grip pull down



Set1 40lb/12rep

Set2 50lb/12rep

Set3 50lb/17rep





Criss cross apple sauce



Set1 10lb/15rep

Set2 10lb/15rep

Set3 10lb/17rep



Dual cable curl



Set1 20lb/20rep

Set2 20lb/20rep

Set3 20lb/22rep



Straight bar cable curl



Set1 40lb/13rep

Set2 40lb/16rep



Cardio 30min treadmill

 

[Doug 64]

happy Thanksgiving gentlmen. I picked my special order pies up yesterday . These things look banging.

View attachment 218444
Things I’m thankful for today are my family, definitley my health, and all you crazy bastards here on ASF.

Fasted 176.8lb

Went up in weight on a few workouts today. Just over a week out from returning to work.

Pull



Sungle arm lat pull down



Set1 20lb/13rep

Set2 20lb/12rep

Set3 20lb/17rep



Plate loaded supinated row



Set1 25lb/13rep

Set2 25lb/13rep

Set3 27.5lb/17rep



Plate loaded row neutral



Set1 25lb/13rep

Set2 25lb/13rep

Set3 25lb/17rep



Wide grip pull down



Set1 40lb/12rep

Set2 50lb/12rep

Set3 50lb/17rep





Criss cross apple sauce



Set1 10lb/15rep

Set2 10lb/15rep

Set3 10lb/17rep



Dual cable curl



Set1 20lb/20rep

Set2 20lb/20rep

Set3 20lb/22rep



Straight bar cable curl



Set1 40lb/13rep

Set2 40lb/16rep



Cardio 30min treadmill

Enjoy your day brother.

 

[Nood]

Happy thanksgiving bro!! I’m cutting weight after today, thank god
Keep pushing

 

[Halfi]

Enjoy your day brother.

Hell yah Man U too

 

[Halfi]

Happy thanksgiving bro!! I’m cutting weight after today, thank god
Keep pushing

I gatta be a good boy lol I got a rough couple days here with food. I got 3 days of thanksgivings to do I’m weighing everything other wise I’ll be fucked.

 

[Halfi]

You doing any cooking @Nood ?

 

[Nood]

You doing any cooking @Nood ?

No, going to the in laws! Much easier that way lol, how about you?

 

[Halfi]

No, going to the in laws! Much easier that way lol, how about you?

I wish lol. We’re cooking a full dinner today for my brothers and my dad. Tomorrow is her family because they didn’t wanna come today. But tomorrow is just appetizers and everybody’s bringing a dish. Saturday is my grandfathers but we ain’t cooking for that. Just bringing a dish and some pie

 

[Halfi]

Fasted 177.2

LegA



Lying leg curl



Set1 6/12rep

Set2 6/12rep

Set3 6/12rep

Set4 6/13rep



Leg extension



Set1 9/13rep

Set2 9/12rep

Set3 9/12rep

Set4 9/13rep





Leg press



Set1 190lb/14rep

Set2 190lb14rep

Set3 190lb/16rep



Hack squat



Set1 50lb/14rep

Set2 50lb/ 14rep

Set3 50lb/14rep



Calf raise smith



Set1 120lb/20rep

Set2 120lb/20rep

Set3 120lb/22rep



Cardio- 34 min treadmill

 

[dcdogz]

glad youre recovering. I sprained my ac joint and that shit was a nightmare, cant imagine a full separation like that.
i couldnt even get dressed by myself.

i couldnt put the any weight on my shoulders either, calf raises and even putting the squat bar on my back was agony.

 

[Halfi]

glad youre recovering. I sprained my ac joint and that shit was a nightmare, cant imagine a full separation like that.
i couldnt even get dressed by myself.

i couldnt put the any weight on my shoulders either, calf raises and even putting the squat bar on my back was agony.

Oh yah it was like that for a while lol I did weeks of just leg extensions and leg curls just got back in last week to start moving weight. It’s still really weak though. Feels awkward as fuck. Doing back days it feels like it over extends now on that side, which leads to discomfort. And pressing … pshhh forget it lol I can feel everything in the front delt and on that AC joint. I’m back to work on the 8th no restriction. But I think that’s mainly because I told the doctor I’m tired of sitting home, I can take it “easy” at work and let it adjust. But I feel like sitting home any longer isn’t helping me any.

 

[Halfi]

177.9lb fasted.

One more family dinner today for Thanksgiving then back to boring chicken and potatoes



Upper



Cable lateral raise



Set1 10lb/12rep

Set2 10lb/12rep

Set3 10lb/14rep



Lat cable pull-down (discomfort front delt area)



Set1 50lb/12rep

Set2 50lb/12rep

Set3 50lb/15rep



Seated pronated row (discomfort ac joint area)



Set1 40lb/12rep

Set2 40lb/12rep

Set3 40lb/14rep



Seated close grip row



Set1 40lb/12rep

Set2 40lb/12rep

Set3 40lb/17rep



Incline dumbell press



Set1 10lb/12rep

Set2 15lb/10rep

Set3 15lb/14rep



Flat bench dumbell press



Set1 15lb/12rep

Set2 15lb/13rep

Set3 15lb/16rep



Low cable fly



Set1 10lb/15rep

Set2 10lb/15rep



Ezbar French press (discomfort)



Set1 20lb/15rep

Set2 20lb/15rep

Set3 20lb/18rep



Preacher curl machine



Set1 2/15rep

Set2 3/15rep

Set3 3/17rep

 

[Nood]

Still looking good Bro! No Homo

 

[Halfi]

Still looking good Bro! No Homo

Allll the homo