2 years ago I couldn't walk, now I can do muscle-ups

This is me doing muscle-ups after 1.5 years of rehab and 6 months of training! http://ift.tt/2n0PKub

This is me two years ago: http://ift.tt/1LyYBp3

My story: A little over two years ago I was in a motorcycle accident, a pretty rough one. This is what I broke: *5 vertebrae *5 ribs *Left shoulder dislocated, rotator cuff torn into 3 pieces *Right knee, crushed (bicondylar tibial plateau fracture) *Right ankle/foot, broken and collapsed *Right lung punctured

More info found here: https://redd.it/2wzg62

I spent a year and a half just on rehab to get back to a normal life. First I couldn't walk, then I was in a wheelchair, then crutches, etc.

Hard work and dedication has led me to where I am today. I am stronger than I've ever been before. Thanks to my training I am in less pain. I have no issues with my shoulder, ribs, ankle, spine, foot.

I have been able to do 8 consecutive muscle-ups *I can hold a handstand for about 5 seconds *I can pistol squat for about 15-20 reps *Bench press: 255 lbs *OHP: 135 lbs *Deadlift: 286 lbs *Squat: 235 lbs *at a bodyweight of 165 lbs

I hope this inspires others with limitations or doubts of their abilities that through hard work and dedication, your goals can be achieved!

Workout Schedule

Push

Bench Press 3 set of RPT OHP 3 sets of RPT Incline Dumbbell Press 3 sets of 5-10 reps Side Lateral Raises 3 sets of 10-15 reps

Pull

Deadlift 1 top set of 2-5 reps 90% of 1RM, 3-5 back-off sets of 3-8 reps 80% of 1RM Weighted Pullups 3 sets of RPT Pullup variations 5 sets to 2-4 reps before failure Incline Dumbbell Curls 3 sets of 10-15 reps

Leg

Squats 5 set of 5-10 reps Pistol Squats 5 sets of 5-10 reps Various rehab exercises for my knee which includes mobility, stretching, etc.

This is roughly how I set up my workout plan, but I am not that strict. I focus on hitting the main lifts hard and heavy (deadlifts, bench, OHP, squat) and then throw in some accessory exercises just to get in some hypertrophy and volume.

Nutrition

I do intermittent fasting just because it fits my lifestyle Calories: 15 x bodyweight Protein: 1 gram per pound of bodyweight I don't track my nutrition, I just eyeball it all

Male, 24 years old Height: 6'1 or 185cm Weight: 165 lbs or 75kg

Thanks for taking the time to read this and view my story

My transformation: http://ift.tt/2mAG2em

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