Post Surgery Training First Day

11/21/09

So trying to get back in the swing of things again. It has been about 2 weeks!! since I have been able to train and wow it sucks. I did not think a fistulotomy could knock you down so hard, but it is pretty brutal. I am feeling much better finally and I refuse to be defeated by this. Throughout all of this I actually started working on some bodyfat loss goals of my own right before the surgery and it is going well. When I started I was 187 at about 20-22% BF and now I am down to 176 not sure of BF%.
20-22% felt a bit much and personally I do realize that I would like to get to about 10%.
I have employed a fellow colleague and friend here in the forum I am sure most of you know him Justin Negrete. He is my nutritionist right now and things are paying off for me. I still have the desire to get big however I realize I spent over a year in a bulking cycle and probably gained more fat than muscle. I know I made some mistakes with the nutrition and not enough conditioning work.
Another realization is because of all this it may or may not be a correlation with my current health situation, but I am not willing to take that chance.


As for my training it will still be a couple of weeks before I can do any lower body work meaning I do not want my wound to split open again. Which is a bummer because that means about a month off of squats and deads so no Oly Lifting
However, I can still do some upper work so I can work on muscle snatches, cleans and OH pressing. Anyway, trained for the first time today and here is how it went.

 1a Bench
barx10
95x10
135x8x2
135x6

1b Wide Lat Pulldown
50x10
70x10
80x8
80x6x2

2a Narrow Grip Bench
115x10
115x8x2

2b DB Rows
35x8 L, R
50x10 L, R
50x8 L, R

3a DB Incline Flyes
20x15
20x12

3b DB Posterior Flyes
10x15
10x12

4a Twist Crunches on Ball
20repsx2

4b Back Ext
20repsx2

I focused on slow eccentric and fast cocentric on all the lifts and obviously this was more of a Bodybuilder style session, but that's okay. I still feel it will be good for my joints and blood flow of course.