I'm Back!

[chitownhoker]

Hello everyone. I was real active on the forum roughly 2-2.5 years ago when I was competeting in a competition.

About 9 months after my comp I ended tearing 80% of the cartlidge in my shoulder. It's been a long road back to recovery, a lot longer than the orginal estimated 6 months.

The shoulder cartlidge was so comprimised they were unable to repair it all and I am stuck with a tear with life. This has required that I comletly change my workout for my upper body, much lighter weights, higher reps and limited exercise. For example before my surgery I was about 225, benching over 300, squating well over 400 and I was one thick mother f*cker. After 5 months on pain pills, touching no weight bigger than 10 pounds for 9 months I dropped all the way down to 160. About 18 months ago I was finally able to start increasing my weight but am still only benching 135x 15 times as a max.

Who ever says low weight, high reps should listen to this. I have grown up to 183 as of yesterday and am looking to compete on March 31...when I begin my comp diet I hope to be around 190-193 and compete at about 167-170.

Starting next monday I will be running prop 150 MWF up to the comp, and winny 4 weeks out. I am going to use this as my log. I will follow this up with measurments. Pictures willl also be provided in the next week.

Currently my diet looks as the following:

5:00 - 1 scoop protein, 1 banana
5:15 6:30 Work out
Postworkout - 1 scoop protein, 1/2 cup oats
8:00 - 1 cup oats, 1/2 scoop protein, 1 whole organic egg, 3 egg whites, 1/2 cup 2% cottage cheese, 1 tablespoon splenda brown sugar, 1 tble flax seed

11 - 2 slices whole wheat double protein bread, 7oz tuna, 1 tble mayo, 1/2 cup veggies

3 - 1 cup oats, 6 oz chicken, 1 oz almonds, 1/2 cup veggies

6 - 1 cup rice (with 1 tble butter) (cooked) 6 oz salmon/tillapia, 2oz olive oil for fish, 2 oz sausage, 1 egg (i mix this stuff up in the rice)


8 - 1 cup cottage cheese and glass of milk or milk with scoop protein

Following this the last month I put on 5 pounds and 5.25 inches....i'll exact number next week


also, I look forward to being more active on this forum and learning while helping as much as I can.

[Back In Black]

Welcome back dude. That sucks about the injury but pleased you have been able to train again and make some good progress. Bet you thought you'd never lift again let alone compete.

Good luck!

[GirlyGymRat]

welcome back!

[RaginCajun]

welcome back! i understand the injuries, nursing one myself. i wish i could eat the carbs you eat!

[chitownhoker]

Thanks for the support...it should be a lot of fun! glad you guys (and girls) can join me for the ride!

[chitownhoker]

I started an annoymis twitter account to track my fitness for this comp if anyone is interested in following @bodyLGAbuilder

Anyone have suggestions on good people to follow regarding bodybuilding/nutrition/fitness at all?

[chitownhoker]

ok sorry about the trickle of updates but I got some pics here. I took something morning but i'm still bloated from my Wed thru Saturday binge this week so my pictures don't give you a true understanding of where I am. I provided some pics of before I started cutting for my first comp and then some of my last comp pictures. I am going to take pictures again on tues/wed of my current state and if my trainer ever gets back to me I'll provide my measurment as well.

So the pics are from xmas 08 and the comp i competed in april of 09

[chitownhoker]

also, looking to change my comp date to june 2nd.....and holding off on the prop untill mid january.

the reason behind this is to not rush my bulking phase here.....over the holidays I don't plan on holding back on the treats and parties....this will undoubtedly result in me adding access fat.....once january hits I will start more of a maintenance diet to slow my weight gain and hopefullly shed some fat while adding some muscle....then i won't start my comp diet until beginning of Feb.

[Times Roman]

I got hurt a couple of years ago, and instead of resting like I should have, i thought I could work through it which only made it worse and my rehab period longer.

injuries suck!

[chitownhoker]

I got hurt a couple of years ago, and instead of resting like I should have, i thought I could work through it which only made it worse and my rehab period longer.

injuries suck!

Your talking about my biggest fear......if anything goes wrong with my shoulder again, that's it. I'm done. I got make sure I can lift my kids ya know.

Untill then, lift away!

[chitownhoker]

So below are my measurements as of Nov 15 and also some current pics I took this evening, not the greatest but will be a teaser untill I get some pics of poses with my next session.

Started 10/13 at 178 in the afternoon, last measurements: 11/15 at 183 first thing in the morning before any intake.

Neck: 15.75 no change
Shoulders:46/75 - 47
Chest: 39.25 - 39.5
Right Arm relaxed: 15.25 - 15.75
Waist: 34-34.25
Hips: 38-39.5
Quad right:21.75 - 22.75
Left: 21-21.75
Calves: 14-14.25