[0:00]I tore my left bicep November 2024. I tore my right bicep August 2025. It is currently April of 2026. Set me back a good bit, but we're going to do a little bit of a physique reveal. I just just the recovery, everything is pretty brutal.
[0:21]All right, feels funny making a video in this capacity because I just feel like I'm in some of the other videos, other places. And this video is an update on my torn biceps, not bicep, biceps. I tore both my biceps. I tore one in 2024, I tore the other in 2025, literally less than a year after I tore the first one. So I'm in the hospital getting surgery, thinking this is crazy. I've never needed surgery for an injury. And then less than a year later, I'm like, oh my God, I'm back in the hospital getting surgery for the same same injury, just on another arm. The reason I wanted to make this video is because I'm back. I mean, I am almost 200 pounds. I was 185, 180 to 185 during the period of my injuries because I wasn't working out as much as I wanted to and I didn't really have a lot of like motivation to, like, my body felt tired. And pushing myself on like a leg day, I couldn't really deadlift because I couldn't hold the bar, right? So there were exercises I could do, but pushing myself on a leg day and trying to continue working out with the torn bicep, especially after surgery, just felt like I wasn't doing my body justice. So I started really focusing on more restorative practices like yoga, just good stretching, a lot of static exercises. I tried focusing on my diet, so I did everything I could to recover and I didn't document the journey very well because I just always have a thousand irons in the fire. But I figured why not make a video updating the last year, I guess, of recovery, not even, that's been like seven months maybe. I started doing pull-ups. I could, I I did two pull-ups with 108 pounds on me, right? Two pull-ups, 108 pounds. It was 48 kilos for those who follow the metric system, anybody that doesn't live in the United States, which is a lot of people. 48 kilograms, two pull-ups. And that's after two torn biceps. So, like I said, I'm almost 200 pounds. I've put on almost 15 pounds of mostly muscle. And this journey has been brutal and long, but I didn't even stop to think about it. I just did it. So I'm doing a push workout today. I got back squat, I got bench. It's a good program that I've been following. I wrote it, you can find it. That's not the point of this video. It's just more that I want to share this experience. I want to share a checkpoint. I didn't do like an every day of recovery video, but I thought the least I could do is, hey, I'm back working out and here's where I am. And just talk about how it was really difficult. And for anybody who's experiencing an injury, one that has demotivated them, kept them from being able to do what they love to do. It's okay. You will get through it. It feels like the light at the end of the tunnel. It's just continuing to to get dimmer and dimmer and dimmer until it's gone. But as long as you can find something else to shift your focus to, find another priority like maybe better sleep, better diet. Um, pushing yourself forward in your career, finding new leisure activities, you know, new hobbies, like reading, uh, something that is, you know, ideally productive. Then you'll get through it and you'll get to the other side where then I think you have a new found respect and appreciation for your ability to do what it is that you were doing, whether that's a sport or just exercise in general. So I don't post much on my channel, but I figured this journey is more of a personal one and doesn't need to be tied to the the gym or the the cheer training or any of it. It's my personal journey tearing both my biceps, less than a year apart, and we're back. So here we go. Hopefully somebody can watch this and find a little bit of something that helps get them through a tough time, regardless of what it is. You know, physical injury, uh, mental injury, whatever. We're here. We're back, baby, and we're cruising right along. So I'm taking you guys through my workout today, okay?
[4:08]Got to order some food. Something that I tried to be a little bit more conscious of when working out post bicep terrors is the purposeful nature of my workouts, you know, workout is supposed to be something that is beneficial for you physically and mentally. And I really started making sure that when I have aches and pains that are nagging and seem to be a little more chronic, that I try to avoid doing things that bother them, which seems super obvious. People are like, well, you duh, but I think it's really difficult when you're somebody who is structured and like system based, so I have a routine. If I have a workout and I'm supposed to be doing back squats and my knee's bothering me, I normally I'm like, well, I have back squats on my program. I have to do the back squats. And I really moved into a place where I know I'm like, it's defeating the purpose of the workout if I'm starting to hurt myself or feel pain. Like, I really try to not push through pain that feels like it's not like, oh, workout pain, my legs are burning, but more like, oh, my kneecap hurts when I squat. You know, I'm not, I'm not building my kneecap, so I try to avoid doing things that make me feel as though the pain is not beneficial, but just pain. It also made me be super intentional with how I do things, making sure that I'm not just pushing myself to push myself and feel, you know, pain. But rather I'm I'm doing things uh with intention, you know. How am I squatting? What's my form look like? Why am I going up in weight? Just things that you think are obvious, but it's easy to lose sight of when you are leading a busy life and and trying to get your workouts done without putting too much mental thought into it. So when I tore my biceps, I didn't really have I didn't really have an option. I had to think about what I was doing, you know. I had to think about my state of wellbeing and and me having to backup and prioritize that was actually a beneficial It was actually a beneficial experience, a very positive one. Um, if I could have experienced that without tearing the biceps, of course, I would have chosen to do that, but here we are.
[6:36]Okay, warmup is done. Now moving on to first main movement, which is back squat, but I've moved into a phase of tempo back squat, sadly. Did it to myself, so I can't really complain much, but four seconds down, one second at the bottom, zero seconds on the way up, one second at the top, deep breath, back down four seconds. Eight reps, moderate weight. I'm going to see if I can't help rehabilitate my knee and build some muscular endurance because after not working out, I've realized that I get super fatigued super fast. And obviously, I'm on the, I'm on the up and up of that, especially compared to where I was when I first started working out, but, uh, I think this is going to be helpful in not just, you know, moving faster to avoid having to face the the suck of that lack of muscular endurance. So, here's to tempo back squats. Let's get after it.
[7:47]All right, so I'm going to turn and face the clock so that I can have a stopwatch running and I can see the seconds counting and not just be making up seconds in my head because that's inevitably what happens when you do a four-second tempo squat.
[9:02]Actually feels pretty good. I don't know how, but it feels pretty good. Okay, we're at 245, going 245 for for six reps, four-second eccentric. My squat's finally starting to come back. And so is my bench. I'll do like a, you know, physique check at the end of this video. So if you're curious to see what I look like after having torn both biceps less than a year ago, I'll get there, okay? We we'll get to that today.
[9:51]Hey you guys, Tempo squats are not fun, but they're good. My legs are feeling pretty beefy. 135 probably 10 to 15 times. I still have the metronome playing in my ear. So it's just click, click, click, click. And I kind of forgot about it. Now I'm hearing it again. It's kind of brutal. But I need it for bench too because we're doing tempo here as well.
[10:32]Okay. Couldn't put the microphone right where the fucking bar goes. So let's put this somewhere else. Okay. Do some tempo now. I did 135 tempo. Six reps, four seconds down. And I'm thinking I could do 185, but holy chest burn, dude, in the best way possible. Like phenomenal, but holy cow. I mean, when you slow things down, the freaking burn is crazy. Hey, what's up, boss? I literally said to the camera I said, I'm doing a Nick Johnson uh, YouTube video today. And then I said, how does that make it feel Nick? I'm doing a Nick Johnson video. Just talking to the camera as I go through my workout.
[11:52]Okay, we're done with our tempo bench. Um, we're done with, well, just tempo bench. I got my faster part of the workout, which is going to be three rounds. And we got kettlebell. Kettlebell squats. We're going to do front rack squats instead of goblet squats just because I need a little bit more weight. When I first started doing this program, I had, I think it was like 60 pounds. And I would do 10 to 12 goblet squats and just be like cooked. So now I got 80 pounds. And it feels pretty good. So definitely made improvements on that, especially after going heavier and squat and stuff. And then I got uh, let's see here. The goblet squats, we're going to do front rack squats with the kettlebells and then, uh, what's the last thing? Oh, overhead walking lunges, barbell though, instead of dumbbell. So I can put a little bit more weight on the bar. And then, um, I think sure, that's it. So we're rocking and rolling. I'll do a little bit of a reveal after, like my current physique because I never do that. I never stop to like assess my physique. So I want to do that because I've put on a lot of weight and all I've been doing is this program, which is three days a week. So, yeah, I want to assess, like, where I'm at. Week five is my fifth week of this program. So, we'll see.
[13:57]Okay, wow, that just stole my microphone.
[14:06]That was crazy.
[14:23]That was brutal. We're just doing 10 of those for now. Or actually, I think we'll go down. I'm going to go down and wait because I'm just I was cooked. I was brutal. I'll give it I'll give it one more go. About 53 minutes into this workout and I'm really feeling it.
[15:35]I'm going to finish this round of exercises and then we'll do a little bit of a, who do I look like after five weeks of being on a program after two torn biceps? We'll see. So here's what we're going to do, huh? If you came because you recently tore your bicep, just take a deep breath, all right? I'm here to tell you that it's all going to be okay. All right. I tore my left bicep November 2024. I tore my right bicep August 2025. It is currently April of 2026. So, surgery in August, September, October, December, January, February, March, April, okay? I'm about seven months post-surgery for the right one. And obviously, about a year and nine months ish, I think for the left one. Okay. Don't check my math on that. About two years, okay? About a little less, okay? About seven months. So set me back a good bit, but we're going to do a little bit of a physique reveal. Because I prior to tearing them was extremely active. Okay. I did I worked out probably like six, five, six days a week. And then I had to stop obviously because of surgeries, uh, fatigue. I just just the recovery, everything is pretty brutal. So, I was 180 pounds post-op, okay? Or I should say, 180 pounds at the beginning of recovery. So, I bring somebody in here? No, oh, it's fine. I'm doing a physique check. Yeah, to 200. I was about 180 pounds post-surgery. Prior, I was 195. I lost about 15 pounds, okay? And again, this is about, you know, November 2024. That really started setting me back from that point forward. I tore my left bicep. I started losing weight. I wasn't working out as much. I couldn't really do any of the things that I did on a daily basis, right? As far as physical activity goes. So, fast forward, um, I'm back up to about 200 pounds, okay? Uh, I've been following a program that I wrote again. I'm not trying to sell you anybody a program, but I've been following this program that I wrote and, uh, you guys can see. I mean, this is here, here, here's what I look like now. This is just relaxed pose, okay? I'm still a little flex. Nice. Um, so about 200 pounds, obviously have maintained my leanness. Uh, this is this is not with steroids. Uh, this is drug-free. I've never taken any sort of anabolic steroid in my life, though tempting. Um, here's my left bicep. You can kind of see, depending on the light that it is shorter than my right one. So, it doesn't go quite as far down my arm as it did originally. Uh, there's a still a decent gap in there. I could probably punch in. Compared to my right one, this one I got surgery sooner. So, it's it's kind of harder to see the the, I guess, result of tearing it. But yeah, here we are.
[18:46]So, I don't really do any bodybuilding style working out. Like, I I don't I don't train like a bodybuilder, but obviously, I like I like my physique. I like being fit. So, I'm happy with the way to look right now. Like I said, I tore both biceps. I tore one, then I tore the other. It's okay. There's light at the end of the tunnel. Um, I just worked out when I could, what I could, and tried to give myself time to actually rest and recover because clearly, two bicep tendon tears in less than a year, there's something going on. Probably not recovering enough. Not overtraining, but under recovering. And so, I've taken a little bit more time to focus on my recovery. I didn't do the finisher of this workout just because I can already feel that like I'm I'm taxed, like my central nervous system is taxed. It's not that, oh, I'm giving up. I'm I'm I'm like, all right, beyond this, I don't think my skeletal muscle's going to be working. It's just going to be my bones, so I don't want to do that. Um, I want to build my legs up a little bit, you know? Uh, they're not bad, but I've slowly started increasing my squat weight. Coming back, my knee was bothering me because I wasn't doing a whole lot of I wasn't doing a whole lot of anything. Um, so I started putting weight on the bar, started stunting and my knee started bothering me, but other than that, yeah, it's been a pretty good road back and I wanted to check in on that. 200 pounds. I want to put on another 10 pounds because I've never been that heavy. So, I'll uh, you know, I'll check in when when I make some progress on that front. But yeah, guys, two biceps down and we're coming back slowly but surely. Not where I want to be, but definitely way farther along than where I was at 180 pounds. So, 20 pounds lighter and uh, you know, two freshly torn biceps. So, probably the last not last, but I'm not going to post a video, you know, like this in like a week. It'll be a while. So, don't get your hopes up. Sorry, everybody. I just know myself. Want to be honest. Got a lot going on. So, until I make another video like this, hopefully you guys enjoyed. And if you tore your biceps recently, bicep or biceps, it'll be all right. Hang in there, okay? Find a good doctor. Get it done. Oh, I know you guys got to be wondering, Bondy, where did you get that sick shirt with the freaking hybrid with the hybrid tag and all this? All this back. I know you guys were wondering. I'm sorry. Um, hybridcheer.com. Hopefully the merch is available. Should be a pre-order link at least. We're going to drop a pre-order at least. So, if you want some, go ahead and grab it. It's been Bondy Johnson. Remember, guys, life's hard, but you got to be harder. See you guys when I post another video. Mm.
