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Thread: Silva's Log

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    Default Silva's Log

    So I haven't kept an online log in a long time (or very consistently, for that matter). But it seems like M&S is a solid site, and it promotes natural bodybuilding. So here we go.

    I have been out of upper body work since Dec. 15, 2010 or so, after breaking my hand in a snowboarding fall. As my luck would have it, I broke my scaphoid, a bone that receives very little blood flow, and therefore takes an extremely long time to heal. I went 5 weeks without seeing the doc, was put in a cast for 6 weeks once I finally caved and saw one, and am now on my 4th week in a brace. I've had a hell of a time with it. The bad: no upper body work for 3.5+ months. You fill in the rest lol. The good: This has meant training legs whenever I want, and doing nothing but recovering in between, so I have gained a decent amount of strength and have put on some much-needed leg size.

    I will hopefully get this brace off and begin rehab next Wednesday, March 30th. If that is the case, the August 13 OCB Presidential Cup right in my backyard in DC may still be on my radar. The one catch, is that this would basically mean having zero offseason between my 2010 diet (ended mid-November), and the Pres Cup on August 13.

    This weekend puts us at exactly 20 weeks out from the show. If I get the brace off on Wednesday, the show will depend on how much rehab I need. Ideally, I would need only a couple weeks, then be able to diet for 15-17 weeks. If I need 6 weeks of rehab, I will probably still do the show with 13-14 weeks to diet. Any longer than 6 weeks though and I will not do the show.

    I live in a pretty decent location for someone with bodybuilding goals. I live a 5-minute walk to the Ballston Gold's Gym in Arlington, VA, and IFPA Pro Doug Miller recently opened his supplement retailer, Arlington Nutrition Corner, right across the street. A few of my buddies are bodybuilders as well, and plan to do the August 13 show. Two are working with Doug (www.dougmillerpro.com) for their precontest, and one is working with the 3DMJ guys out of Cali for his diet.

    Here are a few stats:

    Current Weight: 193 lbs
    Height: 6' 0.5"
    BF: probably ~10% (visible abs, quad cuts, etc)

    Bodytype: As evidenced by my current bodyfat, I am pretty lean year round. I put on a certain amount of "athletic" looking muscle easily, but find it extremely difficult to add size beyond that.

    Strong points: Lower back thickness, chest

    Weak points: Arms, delts

    Lifting numbers:

    Squat: 425x3
    Deads: See above story (525x2 at my strongest)
    Bench: Ditto (120x2-3 on dumbbell incline at my strongest)

    Precontest diet:
    I kept my carbs high to keep my energy up for my last diet, and it worked spectacularly

    Favorite movements:
    Deadlift, Squat, Incline dumbbell bench press

    Bodybuilders I look to for motivation and information:
    RJ Perkins (IFPA Pro)
    Doug Miller (IFPA Pro)
    Dr. Layne Norton (IFPA and NGA Pro)

    I can't think of much else right now. I'll work out the format and frequency of posts as things progress.

    Legs later today (possibly tomorrow depending on how I'm feeling)

    Good to be here on the Muscle & Strength boards.

    -Alex Silva-

  2. #2
    The Weapon SeventySeven's Avatar
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    They are truly great boards.
    Welcome man!
    Pursuing progression with aggression
    Take care of your body...its the only place you have to live.
    If you train hard you will not only be hard, you will be hard to beat.

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    Seasoned M&S Veteran Collin2054's Avatar
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    Good luck Alex! I have been on this site for about a year and a half and gotten loads of great info and help. Just started a log myself, really finding it helps with motivation and just keeping on track. Once again good luck with your goal and keep updating.

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    Welcome to the board mate, good luck healing up in time!

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    KILLIN IT!!

    Leg ext: 2 warmup sets
    Hack squat: 1ppsx10, 2ppsx10, 3ppsx10, 4 sets of 4ppsx8
    Power squat: 5 sets of 15 reps increasing weight
    Lying leg curl: 4 sets x10 reps
    Leg ext: 3 sets x 12 reps

    Very happy with today considering this past Saturday's leg day had me up to 425lb squat for 3 sets..was feeling it ALL week and almost didn't make it in today.

    No matter the outcome, giving it all I got every day!

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    SO...

    Had my follow-up with the doc yesterday, thinking he would give me a couple weeks of rehab and I'd be on my way. Not so...he gave me another 4 weeks in the brace plus a few weeks of rehab...which means no 2011 competitions.

    However, I was feeling brave/stupid today, so I popped some ibuprofen, some Core Nutritionals Zap, ACE-bandaged my wrist, and went in for my first upper body session in 3.5 months!!! it felt great! i was lifting anywhere from about 30-60% of my pre-injury numbers

    Lat Pulldown: 5 sets, 10-15 reps working up to 100lbs
    Incline bench press: 3 sets of 5-10 reps working up to 95lbs
    Incline HS Press: 3 sets of 10 reps working up to 70lbs per side
    Cable cross under SS w/ BW pullups: 2 sets x10-20 reps at 20 lbs./ 3 sets of 8 BW pullups
    Reverse grip tricep extension: 1 set of 10, hurt too much
    1-arm tri ext.: 2 sets of 8-10, hurt too much
    Rope tricep ext: 2 sets of 20+ reps, felt good, great pump
    Nautilus laterals: 4 sets of 10-15 reps working up to 125 lbs
    Db hammer curl: 4 sets of 8-20 reps with a dropset on 3rd set
    Reverse pec deck: 4 sets of 10-12 reps up to 110 lbs
    Back hypers: 4 sets of 15-20 reps working up to 35 lb plate

    finished in under 1.5 hrs, felt great to have an upper body pump again!

    Until my next lift (probably Sunday for legs, knees are still feeling last thursday's leg day pretty bad).

    -Silva-
    facebook.com/arsilva
    twitter.com/AlexRSilva
    bodyspace.com/arsilva

    Repping the DMV

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    4/4

    Legs:

    Squats up to 2 sets of 435x1 (ATG, Belt, Rehband knee sleeves)
    Leg Press: 4 sets
    Single Leg Curl: 4x10
    Close-stance smith squats: 4x10
    Abductor: 3x10-12
    Adductor: 3x10-12

    This was my first leg day in 11 days due to my knees REALLY feeling it from the previous two leg days. Today's weights felt good though. I was hoping to hit a couple sets of 435x2, but I'm still happy with 435x1x2. Icing my right knee right now, as it's realllly feeling tonight's lift. Hopefully nothing too bad. Until next time...

    Killin it.
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    Last night's [light] back/bi workout

    Lat pulldowns: 4 sets
    Hammer lat pulls: 4 sets
    Cable row: 4-5 sets
    Pullups: 3x5-8 + 2 sets negatives
    Calf machine shrugs: 5 sets
    Db Hammer curl: 4 sets
    Db curl: 3 sets

    All rep ranges were 8-12, rest times 30sec or so. Felt good, but my wrist is hurting today..will probably ease off upper body for a while, which means I won't get a chest or shoulder session in this week..and probably no upper body next week

    I went back on supplements for the first time since my fall cut yesterday, and went on creatine for the first time in a couple years. taking: Creatine, fish oil, multi, and DAA. and Core ZAP preworkout. since i'm not a supplement guy, i'm hoping to see some decent results from hitting my body with this stuff.

    Killin it still!
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    ok soo made it in for legs tonite

    Leg Ext: Warmup
    Squat: 3x10, 365x5 for 3 sets
    Seated Leg Curl: 4x8-12
    1-Leg Press: 2x10 (Started to feel like a shin splint in my right shin, so stopped here)
    1-Leg curl: 4x10
    Abductor: 4x10-12
    Adductor:4x10-12
    Sled Calf Raise: 6x10-15
    Standing Calf raise: 3x15, 2x15+ SLOW, LIGHT Reps, can tell my motor control isn't what it should be for the full ROM, need to work on this
    Back hypers: 4x15

    Done in ~1.5 hrs..maybe a little less
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    Oh also, I'm feeling much fuller and bigger since beginning creatine and DAA, even in my upper body, which I haven't been working. Can't wait to see the gains once I'm back full force!!
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    Seasoned M&S Veteran Collin2054's Avatar
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    Lookin' strong Silva! Keep rippin it.

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    Got in a sick lightweight, high rep upper session last night (2nd upper body workout since my injury 4 months ago).

    Incline HS Press: 1 WU, 3x25-30
    Decline HS Press: 2x20
    Neutral-grip Pull-up: 3x15
    1-arm DB Row: 2x15
    Lat Pd: 1x20
    Smith Mil Press: 3x15
    Db Laterals: 2x20
    Db Hammer curl: 2x20
    Cable curl: 2x20
    1-arm cable tri ext.: 2x15-20
    Nautilus tri ext.: 3x20
    Smith shrug: 4x20
    Decline crunch: 3x30
    Broomstick twists: 1x30
    Cross-bench scissors: 3x25

    Had an absolutely sick pump..looked huge even though I haven't been lifting. The comeback may have already started!

    Next lift will likely be Saturday legs
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    Had a lot of back-to-back stuff to do this weekend so I didn't get a chance to post up.

    Saturday's Leg workout:

    WS Smith Squat: 4x8-12
    Walking BB Lunge: 4x8-10
    Goodmornings: 4x10-12
    Romanian DL (Light b/c of healing wrist): 2x12
    WS Leg Press/Lying Leg Curl SS: 3x10-15/10-15
    Sled Calf Raises: 4x15-20

    CRUSHED it on intensity and weights.. can't walk very well today.

    Will probably go in later today for a light upper body session.

    Killin it!!
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    Monday's upper session:

    BB Row: 3x12-15
    Db row: 2x12
    Under-hand WG seated cable row: 1x15
    Incline HS Press: 3x12-15
    Flat nautilus press: 3x12-15
    Nautilus shoulder press: 2x12-15
    Naut. Lateral raise: 2x15
    Db rear laterals: 3x15
    Db hammer curl: 3x12-15
    Nautilus preachers: 2x15-20
    one-hand cable tri ext.: 3x15
    Seated nautilus OH ext.: 2x15
    Calf raise shrugs: 3x15
    Arms-out db shrug: 2x15

    Felt good, solid pump. Used lighter weights for higher reps. Feeling like my form and physique are beginning to come back.

    Today's Quad-focus Leg session:

    CS Smith Squat: 3x8-15 (drop to 8 reps on last set, killed it)
    Leg ext: 4x8-10, drop for 8 reps on last set
    Squat/Leg curl SS: 1x15, 3x3-5/3x10-15, drop for a few reps on last set of leg curls
    Adductor: 3x15
    Smith lunge: 2x15, went pretty light b/c my knee was acting up

    This was an absolutely ridiculous 2-hour leg session. Got it in like crazy, couldn't have asked for a better workout.

    Still killin it...ONE WEEK until i hopefully begin "rehab" for my wrist (aka get the hell back in the gym)
    facebook.com/arsilva
    twitter.com/AlexRSilva
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    Repping the DMV

 

 

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