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Tlaf bodybuilding journal

trainlikeafreak

292 posts in this topic

Ok I've decided to make a new journal and try to be more active on the forum. I've been very busy with work this year but I'm back in a good groove so I want to keep it going. For those who don't know I had to take about 8 months off any hard training due to a bad shoulder injury, I lost a lot of size in that time but I've been back training hard for the past 3 months and I'm back to 119ish kg and feeling good besides the constant reoccurring niggles in my delt and knee lol. anyway I am able to work around these issues, the weights aren't as heavy as id like but I've slowed everything down and hey it seems to be working. Will attach some pics to this post dated from the day I started training and eating properly to now. (3 months exactly)

 

yeaterday trained delts

seated bb

90k x 8-10

60kx15-20

 

seated laterals

3 sets of 12 

 

arnold press 

2 sets of 15 using 20k dbs

 

bent over reverse flys

3 sets of 12

 

finished with a giant set, 10x seated hammer raises with a pause, 10x standard seated front raises, 10x seated side laterals and 10x reverse flys. Did two sets total and delts were screaming

 

today I trained arms and did tonnes of volume. Probably 14 sets for biceps, half were drop sets and then 11 for triceps and again incorporated a few drop sets. Off tomorrow, meant to do legs Sunday but my knee has randomly swelled up so I will hit chest and delts instead.

 

 

HarryB, Pseudonym, beefneggs and 1 other like this

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On 29/04/2016 at 3:17 PM, trainlikeafreak said:

trained delts

seated bb

90k x 8-10

And this is "not as heavy as you'd like"? :mellow:

jbrauch53 likes this

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On 30 April 2016 at 0:03 AM, Pseudonym said:

And this is "not as heavy as you'd like"? :mellow:

Haha its relative man. TBH it's more in reference to my chest training but it's taken a long time to get my delts feeling strong again. its probably the strongest my delts have ever been if I take into consideration I have slowed everything down and really emphasised feeling the muscle as well as exaggerating rep tempo and movement patterns. Would love to be able to push heavy on chest day though!

 

ok yesterday did chest and delts

low incline DB press

workee up to 40kg for 2 second pause at the top with an exaggerated lock out. 2 sets of 8-10 then the same with 30s but 12-15. I didn't want to test my delt so I did this instead. Got a good pump and really felt the movement.

 

flat DB press

sinular to the above although only went up to 30s and dos sets of 12-15. Felt ok but prefer incline.

 

low incline DB fly SS low incline hammer press

used 15s for set of 10/10. 3 sets.

 

bench press (this is how I got injured and it's what hurts most on a bad day. I don't/can't go heavy at the mo although I wish it could. Im

a big believer in benching for chest development)

 

60x 15

80x 10 

100x 4-6 ds 80 4-6

60kg x15

 

finished with a shoulder giant set.

everything seated;

hammer front raise with a 2 sec pause

front raises no pause

side lateral raises

bent over reverse fly

 

everything 10 reps. 3 sets. Delts were on fire.

 

 

done. Not the best workout but not the worst either. Off today, back tomorrow.

 

 

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30 minutes ago, bang_bang said:

Strong as hell ohp. What were you benching before you got injured? 

 Well I injured myself benching 140k for 5. Annoying because my reps are very bodybuilding like. Slow negative with a controlled press and contraction. I got strong fast after my last comp and yeah. Should have backed off.

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1 hour ago, trainlikeafreak said:

 Well I injured myself benching 140k for 5. Annoying because my reps are very bodybuilding like. Slow negative with a controlled press and contraction. I got strong fast after my last comp and yeah. Should have backed off.

Funny enough, i injured myself on my 5th rep of 140kg few months ago. Bloody annoying!

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Well looks like you're well on the comeback anyway. Strong ohp BTW. Still a ways to go but you're catching up :)

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49 minutes ago, HarryB said:

Well looks like you're well on the comeback anyway. Strong ohp BTW. Still a ways to go but you're catching up :)

It'll happen one day.. And if you think I'm stopping at 20 you are dreaming lol

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14 hours ago, kingersman said:

Funny enough, i injured myself on my 5th rep of 140kg few months ago. Bloody annoying!

So annoying. Mine was more of a build up injury. I was feeling tightness in my trap for probably two weeks prior and then bam

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28 minutes ago, trainlikeafreak said:

It'll happen one day.. And if you think I'm stopping at 20 you are dreaming lol

 

You let me know when :) I'll do as many as you plus 1

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Back today. Trained with my uncle who is recovering from surgery so we kept the weight slightly lighter and focussed on "feel" and contractions

 

90 degree barbell row. Taking the weight to the ground and keeping the upper body in a fixed position during the entire set.

100kgx 8-10 drop set 60kgx 6 (3 second squeeze at the top of each rep)

did 3 sets of this.

 

leaning back lat pull downs. Kind of made this exercise up as we don't have a seated row. Actually the only machine we have is a lat pull down. Wanted to squeeze the upper back a bit more so did this.

3 or so sets 12-15 reps

 

behind the head Lat pull downs

3 sets of 12ish reps

 

upper back down. Onto outer Lats.

 

db row. SQUEEEEEEZE

30kgx12

40kgx10

30kgx15

weak I know but really focussed on tension and by this point I was feeling pretty smoked.

 

lat pull downs

3 sets of 10

 

db shrugs

4 sets of 10 really controlled reps executing an exaggerated squeeze at the top of the movement. Used 40k dbs

 

awesome workout and awesome pump. Chest tomorrow :)

 

2 weeks till I tighten up my nutrition.

 

HarryB and Realtalk like this

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Chest.

 

low incline DB press

warmed up 5kg at a time from 10kg to 50kg

did a drop set; 50kg x10 40kg x6 or so 30kg x6 or so. Video'd this set so will try upload it onto this post. Awesome pump from this.

 

low incline fly

20kg x10, 3 sets

 

bench lress

60x 15 80x 10 100x 8 x2 sets

weight felt comfortable, could really feel my chest working but my shoulder got a bit tired towards the second working set

 

flat DB fly ss flat hammer press

3 sets 10 reps of each

 

tricep push downs

4 sets of 15-20

 

good session

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Delts. Trained with my uncle again and he can't press so we changed things around a bit and I did my pressing at the end.

 

seated reverse fly

5x 15-20 reps using 10kg db's making sure I get a contraction on every rep. I seem to lose my tension when I go any heavier on this exercise. Not sure if its just me but yea. Moving on..

 

seated side lateral raises 

4 X 12 reps using 12 kg dbs

by the end of the 4 sets my delts were screaming. I stopped before every rep and initiated the delt rather than just going up and down. I feel like this is a more effective way to do it when you are seated unless the weight is super light.

 

Seated DB hammer front raises with a pause (moving the DB inward on the way up) ss with seated front raises starting with a hammer grip and rotating to a standard front raise grip, slight pause at the top.

10 reps each, 3 sets. Only used 5kg db's but I emphasised tension and made it hard. Delts were so pumped. I can't go heavy on this as it is what aggregates my shoulder and I had presses after this.

 

seated DB shoulder press

35x 12-15 reps, 2 sets

delts were gone by this point and I've been going heavy (for me) on shoulders lately so it is probably good to have a back off week.

 

bb shrugs

60kx15 w 2 sec pause

100kx15 w pause, 2 sets

140kx15 no pause

180kgx12 no pause

dont usually go heavy on traps so today I did.

 

good workout and great pump. Back to press focus workouts next week.

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19 hours ago, Bigken1985 said:

sick workout bro. nice volume

Thanks bro - getting there

 

chest

low incline DB press

40x 10 , 2 sets

50x 8

30x 12

 

low incline fly ss hammer press 

10kx 10,10

15kgx 10,10

20kgx 10,10

15kx10,10

 

flat DB fly with a pause at the bottom SS press

10kg, 30kg 10,10, 2 sets

 

bench 

80kgx 10, 3 sets

 

shoulder was iffy today. Trying to up the volume as I can't go heavy enough to train HIIT like I usually do and prefer.

 

decent workout, trained by myself at work (in a studio) so had the place to myself. I like doing this every now and then.. Good for the mind IMO and you have to get yourself up for it and only have yourself to answer to.

HarryB and nomoneynohoney like this

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Good to see that shoulder coming right though bro, I remember when it'd hurt on light DB shoulder presses. Come a long way.

 

Hows the freak diet?

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4 minutes ago, nomoneynohoney said:

Good to see that shoulder coming right though bro, I remember when it'd hurt on light DB shoulder presses. Come a long way.

 

Hows the freak diet?

Yep was pretty fucked lol. Seeing a specialist this week hopefully.

 

diets all over the place till next week lol. Lots of protein

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