Thread: Tomek's Twenty Ten Journal

Originally Posted by determined

Good luck with your recovery and training Tomek.

Now. More details on that car! Hooked up hard in that first vid.

Thanks bro..

lol.. add me to face if you like "tomek zieba" .. heaps of pics in there..

just a run down..

forged motor
big single
dieted down
400kw+

Saturday, 29 May


Activity
-none


Diet

Meal 1
-Kangaroo
-2 eggs
-cheese
-green beans

Meal 2
-can of tuna
-celery/ onion
-LF cheese
-sunflower oil

Meal 3
-Kangaroo
-LF cheese
-EVOO
-green beans


Note's
Im hanging to go to the gym.. !!

Monday

Good news on getting back into the gym. Training is always the best when you have enthusiasm.

Hey Adz..

few questions for you..

This week is going to look like this=

Monday= Chest/ Tri
Tuesday= Back/ Bi
Wednesday= Legs/ Calves
Thursday= Shoulders/ Traps

Should I train with my garment on?
I was thinking moderate weight with 10-15 reps focusing on pumping blood into the muscle.. Maybe 45 minute sessions.. Using mostly cable laden weights & minimizing abdominal activation as much as possible.

Any recomendations for my first week of training?

Do not lay down on a bench or stretch.

Train with garments on (I kept mine on for 5-6 weeks)

My training was just upper/lower body training and basically all pin loaded machines. The type of workout you would get using a the typical pin loaded/cable home gym equipment that gets all dusty and sits in someones garage. (the type rebel sport sell)

Essentially I did chest press, pull down ( be very careful with that), shoulder press, and some isolated bi's and tri's.

Leg day would have been a declined sled leg press, some leg extensions and seated h/string curl (forget about laying on your stomach for a while) and some seated calf raises.

I would have done something between 10-15 reps as you wont be able to lift very heavy at this stage, 4 sets. I just wanted to get off my arse and do something without causing problems later down the track, keloid scaring. I'd really recommend the same as you are still recovering. Now is not the time to make any great comebacks just keep active.

If it hurts don't do it.

Originally Posted by adz82

I would have done something between 10-15 reps as you wont be able to lift very heavy at this stage, 4 sets. I just wanted to get off my arse and do something without causing problems later down the track, keloid scaring. I'd really recommend the same as you are still recovering. Now is not the time to make any great comebacks just keep active.

If it hurts don't do it.

hahaha.. Too easy .. sounds fun...

Was your chest/ nipples... tender at this point? (2-3 weeks)

No never, the chest nipple area was pretty good. The abdominal area was pretty sensitive though.

Sunday, 30 May


Activity
-none


Diet

Meal 1
-Kangaroo
-2 eggs
-cheese
-green beans/ garlic

Meal 2
-Chicken breast
-green beans/ garlic
-EVOO

Meal 3
-Chicken breast
-green beans
-sunflower oil
-low carb monster

Meal 4
-Kangaroo
-green beans/ celery
-EVOO

Note's
First day back in the gym tomorrow, looking forward to it.. Not sure if I'll train arvo/ night.

Originally Posted by adz82

No never, the chest nipple area was pretty good. The abdominal area was pretty sensitive though.

ahhh.. okay.. mine's a little sore but nothing major..

lol dont reach to get things out of top cupboards.

Monday, 31 May


Activity
-GYM!



Diet

Meal 1
-150g Kangaroo
-2 eggs
-25g cheese
-200g green beans/ garlic

Meal 2
-150g kangaroo
-2 eggs
-200g green beans/ garlic

Meal 3
-150g kangaroo
-60g w/w pasta
-15ml EVOO

Pre-wo
-1 1/4 scoop Hemorush
-500mg Vit C

Meal 4
-150g Kangaroo
-25g cheese
-60g w/w pasta
-200g green beans




Yes, calories are somewhat low.. This is how it's going to be for the rest of the week.. Week to week when training volume rises I will adjust calories to suit..



WORKOUT Chest/ Triceps/ Calves

Workout was much better then I expected, Adz your going to kill me I used DB's!

Warm up= 6 minutes on cross trainer

Cable press; 5x 15
DB press; 4x 10= 17.5
DB incline; 2x 10= 17.5

Flat bar cable tricep ext; 3x 12= 50
Rope cable tricep ext; 3x 12= 40

Peck deck fly's; 3x 15

Seated calve raise; 4x 12= 40

Workout was awesome, buzzing with endorphins.. had a good time in the gym.. training & sledging on with mates..

I made sure that I did not stretch the chest out too much on exercises & kept strict form with a manageable weight.

Note's
Lost a lot of strenght, don't care.. It will come back verrrrry quickly.. Extatic that I had a good first workout with no pain.. Seem to be healing quickly.

You do lose strength so easy when you are recovering from an operation.

I was prettey devo'd when I was able to db press 30kg each arm over my head and came back to only being able to do 10kg.

I am now bigger and stronger than I ever was 8 months down the track. Time goes so quick you'll look back and laugh. Just don't quit.

Originally Posted by adz82

You do lose strength so easy when you are recovering from an operation.

I was prettey devo'd when I was able to db press 30kg each arm over my head and came back to only being able to do 10kg.

I am now bigger and stronger than I ever was 8 months down the track. Time goes so quick you'll look back and laugh. Just don't quit.

Id say im more determined right now then broken, looking forward to the future..

Haven't been in the gym in 2 months, ecstatic that my return was so easy & enjoyable... 17.5kg in each hand for incline's felt heavy even thought im used to pushing the 35-40's.. Just like you said "Bigger & stronger down the track"

Originally Posted by Tomek

Id say im more determined right now then broken, looking forward to the future..

Haven't been in the gym in 2 months, ecstatic that my return was so easy & enjoyable... 17.5kg in each hand for incline's felt heavy even thought im used to pushing the 35-40's.. Just like you said "Bigger & stronger down the track"

You done better than I did in recovery. I think I hampered my process by undereating and caused a lot of muscle wastage. I guess you haven't been the victim of such undereating. I'll keep the next stage of starvation for end august setp cut.

Tuesday, 1 June


Activity
-Gym
-sat on my ass & slept all day



Diet

Meal 1 multivitamin
-150g Kangaroo
-2 eggs
-25g cheese
-300g green beans

Meal 2
-can of tuna
-25g cheese
-15ml sunflower oil
-300g green beans

Meal 3
-150g kangaroo
-60g w/w pasta
-15ml EVOO

Pre-wo
-1 1/4 Dymatize Xpand
-500mg Vit C

Meal 4
-150g Kangaroo
-2 eggs
-60g w/w pasta
-200g green beans








WORKOUT Back/ Biceps

Warm up= 6 minutes on cross trainer
Cable pull down= 5x 15
Cable row= 3x 10, 3x 12
V bar lat pull down= 3x 12

BB curl= 3x 10
DB hammer 2x 10

Workout was much harder then yesterday's .. Training the back bother's my chest more then hitting it directly.. Stuck to the cable's & in-complete stretches.







Note's

Chest is feeling quite nice from yesterday.. But Id put blame on being out of the gym for so long & not the workout productivity

Tomorrow is a rest day.. I may go for a walk in the evening.

Wednesday, 2 August



Diet

Meal 1
-4x kangaroo kebabs
-Broccoli w/ cajun
-EVOO

Meal 2
-Big kangaroo steak
-Broccoli w/ cajun
-Sunflower oil

Meal 3
-Big kangaroo steak
-Broccoli w/ cajun
-3 eggs


Note's
Awesome eats!

Thursday, 3 June


Activity
-Gym
-sedentary



Diet

Meal 1 multivitamin
-150g Kangaroo
-2 eggs
-25g cheese
-200g broccoli

Meal 2
-can of tuna
-15ml EVOO
-150g green beans/ 150g celery

Meal 3
-150g kangaroo
-25g cheese
-60g w/w pasta
-15ml EVOO
-200g green beans

Pre-wo
-1 1/4 Dymatize Xpand
-500mg Vit C

Meal 4
-150g Kangaroo
-2 eggs
-60g w/w pasta
-200g green beans








WORKOUT Legs

Leg press= 15x 6PL, 8, 10, 12 .... 5x 15; 8PL

SLDL= 5x 10; 60

Leg ext= 5x 15; L4

20 walking lunges

40 minutes I'll definitely be feeling it over the next few days.. Very happy with the workout.. I dared myself to complete each "5 set exercise" and didn't stop until I was through

Friday, 4 June


Activity
-Gym
-sedentary


Diet

Meal 1 multivitamin
-150g Kangaroo
-15ml EVOO
-60g w/w pasta
-200g green beans

Pre-wo
-1 1/4 Dymatize Xpand
-500mg Vit C

Meal 2
-150g kangaroo
-2 eggs
-70g w/w pasta
-200g green beans

Meal 3
-200g kangaroo
-25g cheese
-15ml sunflower oil
-200g cauliflower

Meal 4
-150g Kangaroo
-100g broccoli
-10ml EVOO








WORKOUT Shoulder/ Traps/ Calves

Smith machine press= 10x 40, 50, 60, 6x 70, 60, 10x 50

DB shrugs= 15x 30, 35, 12x 40

Seated DB raises= 3x 10; 10
DB laterals= 3x 12= 10

BB shrugs= 15, 12, 10x 100

Machine laterals= 15, 10x L5 (conv grip) ..... 10, 10x L4 (hammer grip)

Seated calve raise= 15, 14, 13, 12, 11, 10x 2 plates



45 minutes Good session, lost shoulder strength for sure.. But I think it will be coming back in a hurry


Note's
Week 1 of training complete.. Next week I'll focus on a bit more volume & weight.

Weekend update


Activity
-none


Diet

Kept it at a slight deficit & enjoyed my 3 square meals.. Steaks




Monday, 7 June

Diet

Deficit, will log tomorrow


Training Chest/ Triceps

Short 40 minute session..

Nothing impressive...

for future reference; Incline BB 10, 9, 7x 60


Notes

Back to work tomorrow

Tuesday, 8 June


Morning weight= 91.75kg


Activity
-work
-gym


Diet

Estimate
200g protein
120g carbohydrates
70g fat





WORKOUT Back/ Biceps

40 minutes, using a little more free weights but watching the intensity. Disappointing workout but when it comes down to it.. Im hoping for too much too soon.. Patience


Tomorrow is legs... Shooting to beat last weeks effort..