Butch's comeback log

Butch_C

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I have been lifting for a little over 5 years. I had to take a few periods of time off due to injuries. 2017 shortly after I started I ruptured my supraspinatus. Then May of 21 I started having issues with my left arm and hand. Three fingers on my left hand would go numb and I could not activate my triceps at all on that arm. Turns out my C-5 C-6 and C-6 C7 discs are collapsed with additional signs of arthritis. This was causing pressure on the nerves. They wanted to do fusion surgery, I did not. I found a doctor who treated it with steroid injections to shrink the disc and swelling. Finally, end of October I could start working out again. My left side is extremely weak compared to my right but have made a little headway since coming back. I unfortunately gained a lot of weight in the off period (I have the metabolism of a sloth) in spite of eating clean. So I am battling with weight loss while trying to get my strength back (hard but not impossible). When first coming back my big 3 lifts were as follows:
Bench max 95lbs
Deadlift Max 315lbs
Squat Max 275lbs (ssb bar)
I was 247 lbs , a squishy mess.
Fast Forward to now
Bench Max 225 lbs
Deadlift Max 445 lbs
Squat Max 535 lbs
Down to 229 lbs and still squishy.
Left side is still significantly weaker. For example I can dumbell overhead press 80lbs for 12-14 reps on my right and 50 lbs for 1-2 on my left.
Previous to my neck issue, I could bench 275, deadlift 505, squat 615
My caloric intake per day is between 1900-2200 depending on the meals and snacks for that day. Everything is weighed out and pre portioned so my intake is pretty accurate.
I have never ran a cycle but I am on TRT (prescribed 200mg of Test-C every 10 days right now but I pushed it myself to every 7).
I am considering a Test only cycle and pushing it to 400-500 per week for a couple months but I don't know if I should wait until I get back to my previous numbers or do it sooner to help me get back. My doctor says I may never get back all the strength on my left arm due to permanent nerve damage. If anybody has suggestions I am open to it, I am here for the help and learning. I will keep this log updated to keep me accountable and show my progress.
 

Butch_C

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Today was shoulders.
Z-Press:
1x10 at 65lbs
3x5 at 85
3x3 at 105lb

Side Laterals (strict no body english):
3x12 at 10lbs
2x10 at 15lbs
1 set partials at the top 10, FRM 10 then as many as possible at the bottom lost count at somewhere around 20 10lbs

Shrugs:
1 x 15 @ 135
1 x 10 @ 225
1 x 5 @ 315
1 x 3 @ 405

Reverse Peck Deck:
2 x 10 @ 100
2 x 10 @ 140
2 x 8 @ 160
amrap @ 120 didn't count

Front raises:
2 x 12 @ 60
1 x 10 @ 60
 

Butch_C

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Arm Day
Step Up Set, curls with ez bar:
Start with 10lbs on the bar 5 reps each step, go up by 10lbs per step until 50 lbs on the bar (+bar 85lbs)
Next Set, drop set curls with ez bar:
Started with 80lbs on the bar (+bar 115) 5 reps per step drop 20 lbs per step.

Triceps press with swiss/ multi-grip bar narrow grip
2 x 12 @ 95
1 x 10 @ 135
1 x 8 @ 155
1 x 3 @ 185 last rep was more of a negative as I needed the spotters help to lock out at the top.

Hammer Curls
3 x 15 @ 25

Cable Push downs, reverse grip straight bar
5 x 12 @ 40

Rope triceps extensions
3 x 12 @ 40

Single arm cable curls
3 x 12 @ 30

Single arm triceps pushdowns
Right arm 4 x 12 @ 30
Left arm 4 x 5-6 @ 30 <still so much weaker on left triceps>
Right and left arm 1 set to failure @ 30

Ab/ core work for 10 minutes
 

Butch_C

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Leg Day:
Deadlifts:
1 x 5 @ 135 conventional
1 x 5 @ 135 sumo
1 x 5 @ 225 con
1 x 5 @ 225 sumo
1 x 5 @ 275 con
1 x 5 @ 315 sumo
1 x 3 @ 365 con
1 x 3 @ 365 sumo
1 x 3 @ 405 con
1 x 3 @ 405 sumo
1 @ 425 con

Hack Squat:
3 x 5 @ 225 narrow stance
3 x 5 @ 225 wide stance
3 x 3 @ 315 narrow
3 X 3 @ 315 wide

Trap bar deads:
2 x 20 @ 235

I was feeling gassed today but grinded through it as good as I could.
 

Butch_C

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Chest day.
Bench with Power bar and 1/4s hanging from bands.
This really works stabilizers.
1 x 12 @ 95
1 x 10 @ 145
1 x 3 @ 195
1 negative @ 245 needed help on the way up.

Bench with combined chains and plates. Full weight @ mid point.
1 x 12 @ 155 (2 quarters 2 chains)
1 x 6 @ 195 ( 2 qtrs 4 chains)
1 x 1 @ 235 ( 2 qtrs 6 chains)

Bench normal
2 x 2 @ 215
2 x 1 @ 245 with sling shot

Slight incline dumbbell bench
1 × 12-13 @ 50s, lost count but went to failure

1x 8 @ 60s
Note I went to failure both sets but technically failure on left only. I could have doubled it on right. I am still trying to get my left side up to par after nerve damage.

Cable flys 2 sets each , incline, decline , neutral.

60lbs to failure
 

Butch_C

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Back Day:

Lat Pull Downs
20 reps @ 66lbs
20 @ 88 lbs
18 @ 110 lbs
15 @ 143
10 @ 165
5 @ 187

Cable Rows

20 @ 110 lbs
20 @ 143
15 @ 165
10 @ 209

Meadows row

10 @ 70
10 @ 90
10 @ 90
9 @ 90

Pull Ups ( I am Terrible at these) pronated grip

5 wide grip
3 wide grip
3 shoulder width
3 shoulder width
 

Butch_C

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Shoulders today

Sitting Overhead Press:
1x10 @ 65lbs
3x5 @ 85
3x3 @ 105
2 x 2 @ 125
Drop set starting at 125 and working down until it was just the bar in 10 lb increments, doing amrap at each weight.

Side and front cable Laterals (laying down):
3x12 @ 10lbs
2x10 @ 17lbs

Shrugs:
1 x 10 @ 135, 5 second hold on each rep
1 x 10 @ 225
1 x 5 @ 315
1 x 3 @ 405

Reverse Peck Deck:
2 x 10 @ 100
2 x 10 @ 140
2 x 8 @ 160
amrap @ 120

Landmine Press
70lbs
3 x 8
 

Trendkill

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Good log here and thank you for the background info. Is the nerve problem completely resolved and you are now working on regaining the strength in the left arm or is it still an ongoing issue?
 

Butch_C

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Good log here and thank you for the background info. Is the nerve problem completely resolved and you are now working on regaining the strength in the left arm or is it still an ongoing issue?
The nerve issue is a result of collapsed and bulging disc's between c5-c6 and c6-c7 vertebrae accompanied by some arthritis. It is resolved for now...They were able to shrink and reduce inflammation with cortisone injections and an epidural. This relieved pressure from the nerves. The doctor said it could easily come back but only time will tell. So for now I am trying to regain what I lost and praying it doesn't come back.
 

Trendkill

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I've got something going on in a similar area but I've never had it properly diagnosed. I figured surgery was the only option but if you are seeing success with these injections I might explore this further. I have something torn that causes instability in my left shoulder. I think it is either a torn rhomboid or maybe one of the rotator cuff muscles (probably subscapularis but that is just self diagnosis). There's also a small nerve issue with the outer tricep head.
 

Butch_C

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I've got something going on in a similar area but I've never had it properly diagnosed. I figured surgery was the only option but if you are seeing success with these injections I might explore this further. I have something torn that causes instability in my left shoulder. I think it is either a torn rhomboid or maybe one of the rotator cuff muscles (probably subscapularis but that is just self diagnosis). There's also a small nerve issue with the outer tricep head.
I hate to hear that. Injuries suck. I have had surgeries on both shoulders. Left side was multiple labrum tears and right side I ruptured the supraspinatus tendon. I am happy with the decision to get them fixed, I have slightly less range of motion now but no real pain. I would get it checked out if I were you. Some things if you wait too long they can not fix. Hope it clears up for you and it’s nothing serious.
 

Trendkill

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I hate to hear that. Injuries suck. I have had surgeries on both shoulders. Left side was multiple labrum tears and right side I ruptured the supraspinatus tendon. I am happy with the decision to get them fixed, I have slightly less range of motion now but no real pain. I would get it checked out if I were you. Some things if you wait too long they can not fix. Hope it clears up for you and it’s nothing serious.
My fear is that I've had this a long time so it may not be repairable at this point. I'm going to look into it though.
 

Butch_C

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My fear is that I've had this a long time so it may not be repairable at this point. I'm going to look into it though.
It’s worth getting it looked at. Look for a good orthopedic doctor in your area. Read reviews and make an appointment.
 

Butch_C

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Leg Day:
Squats with ssb bar
1 x 20 @ 165
1 x 10 @ 255
1 x 8 @ 305
1 x 6 @ 345
1 x 4 @ 395
1 x 4 @ 435
1 x 3 @ 485

Box squats, power bar with strap handles due to lack of mobility in shoulders.
1 x 12 @ 135
2 x 8 @ 225
2 x 6 @ 275
2 x 5 @ 315

box step ups (18") with 20kg kettle bells
4 x 20

seated calf extensions
3 x 20 @ 135

I was very tired today. The past 2 days I have woken up at 2:30 am to piss and could not get back to sleep. I guess work stress is getting to me. 5 hours just isn't enough for me.
 

Butch_C

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Arm Day

Warmed up with 15# tri kickbacks and curls just to get the blood flowing.

We then did what we call pass the bar. We load 50# on an ez-curl bar then do 10 reps then hand it to a lifting partner, they do 10 then hand it back. We do this until we are at 100 reps. Arms feel like they are going to explode by the time we are done.

Narrow grip floor press:
1 x 10 @ 95#
1 x 10 @ 135
1x 8 @ 155
1 x 7 @ 185

Hammer curls
3 x 15 @ 25#

Triceps rope push downs
3 x 15 @ 33# slow controlled reps

Spider curls
2 x 12 @ 25#

Skull crushers
ez-curl bar with 70#
3 x 10

Arms officially done and numb.
 

Butch_C

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Today, I skipped the gym. This week I have not gotten much sleep. My best night was 5 hours. I would wake up to pee, come back to bed and just toss and turn. Last night I crashed hard, I woke up to pee, I am not even sure if I peed in the toilet, shower or sink, I was so out of it. Went back to bed and by some miracle I fell asleep. So when my 4 am alarm went off, I said fuck it, sleep is more important at this point. I slept another 1 1/2 hours...Woo Hoo I got a whole 9 hrs in! Tomorrow morning is blood donation time which will make me feel lethargic all day. Sunday though, I will get back after it doing some HEAVY ASS DEADS!
 

Butch_C

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Leg day:

Deadlift conventional:

1 x 20 @135
1 x 10 @225
1 x 5 @315
1 x 3@365
1 x 3 @405
1 x 2 @435

Leg press
1 x 10 @270 wide foot placement
1 x 10 @270 narrow
1 x 6 @450 wide
1 x 6 @450 narrow
1 x 3 @630 wide
1 x 2 @630 narrow

Calf extensions
3 x 16 @ 90
2 x 15 @ 135

Leg extensions
1 x 12 @ 165

Prone leg curls
1 x 13 @ 110
 

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