Cohiba's recover from heart failure log

[Jin]

Thanks for sharing brother. Happy to hear this.

 

[CohibaRobusto]

Thanks y'all. I can't wait to start slamming caffeine again lol.

 

[Blusoul24]

Got good news. My ejection fraction went up to 35-40% the doctor said. It was at 25% at its worst when I started this log, 65% is the goal for a full functioning heart. I also am a good candidate for this ablation surgery that will fix my A-Flutter and A-Fib heart rate issues, so I'm scheduled for that in 2 months.

That's great news brother!

 

[CohibaRobusto]

front squats 45x10
back squats 135x10, 10, 7
leg extensions 180x12, 12, 12, 12
Adductor 205 x 15, 15, 12
seated calf 90x20, 18, 14

I know this is a sad excuse for a leg day. I have been sleeping like shit and it is messing up everything for me right now. I hope to get back on track soon.

 

[BrotherIron]

Why fronts before back squats? Trying to prehaust/ focus on your quads?

 

[CohibaRobusto]

Why fronts before back squats? Trying to prehaust/ focus on your quads?

It's just a warmup, but it helps me with my form because that front squat forces me into a more upright posture.

So it kind of reminds me what I need to do. Because I have a tendency to bend my torso too far forward/downward during heavier back squats.

 

[BrotherIron]

It's just a warmup, but it helps me with my form because that front squat forces me into a more upright posture.

So it kind of reminds me what I need to do. Because I have a tendency to bend my torso too far forward/downward during heavier back squats.

So you're a high bar squatter

 

[CohibaRobusto]

So you're a high bar squatter

Yeah, maybe I should learn low bar just no one has ever showed it to me.

 

[CJ]

It's just a warmup, but it helps me with my form because that front squat forces me into a more upright posture.

So it kind of reminds me what I need to do. Because I have a tendency to bend my torso too far forward/downward during heavier back squats.

Do you know WHY you're leaning forward? Are you running out of ROM at the ankles or hips? Is it just your femurs are extra long proportionally?

Could be a simple adjustment is all that's needed to keep that back angle more upright.

 

[CohibaRobusto]

Do you know WHY you're leaning forward? Are you running out of ROM at the ankles or hips? Is it just your femurs are extra long proportionally?

Could be a simple adjustment is all that's needed to keep that back angle more upright.

I have no idea. I saw your comment while I was at the gym so I took some video for feedback. It gets worse the heavier I go. I did a 225 to show you, and I hadn't squatted that much since before my heart issues.

video 1: front squat. I like my form (still open to suggestions tho)

45x1 front squat form check

youtube.com

video 2: 135 back squat, this is easy for me but I feel like I start bending forward too much a little already.

135x2 form check

youtube.com

video 3: 225, here I feel like you can see I bend forward too much

225x1 form check

youtube.com

Workout today was some kickboxing cardio and shoulders...

15 mins kickboxing and jump rope
hammer str overhead press 150x12, 12, 8
a few squat examples for feedback
db front raises 25's x 15, 15, 15
cable front raises 17.5 x 12, 10, 10
db side lateral raises 25's x 10, 10, 10
bent over cable side laterals 7.5 x 10, 5.5x9, 4x10
reverse cable crossovers 7.5 x 15, 15, 15, 10
15 mins treadmill 3.5 mph x 5%

 

[CJ]

I have no idea. I saw your comment while I was at the gym so I took some video for feedback. It gets worse the heavier I go. I did a 225 to show you, and I hadn't squatted that much since before my heart issues.

video 1: front squat. I like my form (still open to suggestions tho)

45x1 front squat form check

youtube.com

video 2: 135 back squat, this is easy for me but I feel like I start bending forward too much a little already.

135x2 form check

youtube.com

video 3: 225, here I feel like you can see I bend forward too much

225x1 form check

youtube.com

Workout today was some kickboxing cardio and shoulders...

15 mins kickboxing and jump rope
hammer str overhead press 150x12, 12, 8
a few squat examples for feedback
db front raises 25's x 15, 15, 15
cable front raises 17.5 x 12, 10, 10
db side lateral raises 25's x 10, 10, 10
bent over cable side laterals 7.5 x 10, 5.5x9, 4x10
reverse cable crossovers 7.5 x 15, 15, 15, 10
15 mins treadmill 3.5 mph x 5%

Hard to tell from the video, but it looks like you have long femurs. You have a longer moment arm than most, so your body is leaning forward in an attempt to balance it out. You may benefit greatly from heel elevation, based upon how the front squat was much more upright.

Next time you squat, wear shoes, put your heels on 10 lb plates, see how it feels. Record it and compare the videos.

It's not wrong, or cheating, they actually make Oly lifting and PL shoes that have elevated heels, which do the same thing.

 

[CohibaRobusto]

Ok, I can try that, thanks dude. And yeah I have long lanky legs for sure.

 

[Thewall]

Glad to hear things are improving.!!!

 

[John Ziegler]

How in the hell did I miss this thread. Holy shit !

 

[Thewall]

How narrow is your stance. I find if stance is to narrow it is harder to open my hips and sit between knees making me more upright. Hard to explain here. Have you tried wider stance opening hips more by pulling knees out.

 

[CohibaRobusto]

How narrow is your stance. I find if stance is to narrow it is harder to open my hips and sit between knees making me more upright. Hard to explain here. Have you tried wider stance opening hips more by pulling knees out.

My feet are probably about shoulder width apart. I can definitely try going out a little farther.

 

[CohibaRobusto]

15 mins treadmill 3.5 mph x 8%
back extensions bwx15, 15, 14
db shrugs 75's x 12, 12, 12
wide grip lat pulldown 100 x 12, 12, 12
seated low cable row 120 x 12, 12, 12
straight arm pushdowns 47.5 x 12, 12, 12
hammer str iso row 80/s x 12, 12, 12
ez bar curls 70x12, 12, 10
cross body hammer curls 25's x 12, 12, 12
concentration curls 20 x 10, 15x12, 11
behind the back cable curls 12.5x15, 14, 11
15 mins treadmill 3.5 mph x 8%

Back and biceps today. I'm thinking about trying out doing opposing muscle groups on back and chest day (chest and bi's, back and tri's). But one problem with my schedule is those days are back to back:

Legs
Shoulders
Back
Chest

I know I could take a rest day in between. I like to have my rest days flexible though. Also I mildly hit tri's on shoulder day (usually just 1 overhead press excercise, sometimes 2 if I have time). It looks like no matter how I do this I'll have to add in a mandatory rest day.

 

[Thewall]

I would try going a little wider stance with adding 5 pound plates under heels or olympic lifting shoes ( like Cj said). If you can shoot your hips forward more by pushing knees out you could be more upright while still keeping that weight over your heels. I didn’t think your squat looked that bad, but you could try those tweaks to see if you can get more upright.

 

[CohibaRobusto]

I would try going a little wider stance with adding 5 pound plates under heels or olympic lifting shoes ( like Cj said). If you can shoot your hips forward more by pushing knees out you could be more upright while still keeping that weight over your heels. I didn’t think your squat looked that bad, but you could try those tweaks to see if you can get more upright.

Thx for the feedback dude. I will try this.

 

[CJ]

15 mins treadmill 3.5 mph x 8%
back extensions bwx15, 15, 14
db shrugs 75's x 12, 12, 12
wide grip lat pulldown 100 x 12, 12, 12
seated low cable row 120 x 12, 12, 12
straight arm pushdowns 47.5 x 12, 12, 12
hammer str iso row 80/s x 12, 12, 12
ez bar curls 70x12, 12, 10
cross body hammer curls 25's x 12, 12, 12
concentration curls 20 x 10, 15x12, 11
behind the back cable curls 12.5x15, 14, 11
15 mins treadmill 3.5 mph x 8%

Back and biceps today. I'm thinking about trying out doing opposing muscle groups on back and chest day (chest and bi's, back and tri's). But one problem with my schedule is those days are back to back:

Legs
Shoulders
Back
Chest

I know I could take a rest day in between. I like to have my rest days flexible though. Also I mildly hit tri's on shoulder day (usually just 1 overhead press excercise, sometimes 2 if I have time). It looks like no matter how I do this I'll have to add in a mandatory rest day.

I do them back to back days too, so far I haven't had any issues, and it feels like I'm getting better quality work in.

All you can do is try it out. If it doesn't work, you can always go back to how you were doing them before, you're not locked into the change.

Try the experiment!!!