trainlikeafreak Posted April 29, 2016 Report Share Posted April 29, 2016 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. Pseudonym, Realtalk, HarryB and 1 other 4 Quote Link to comment Share on other sites More sharing options...
HarryB Posted April 29, 2016 Report Share Posted April 29, 2016 Good to see your back. Haven't heard from you in ages.... Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted April 29, 2016 Author Report Share Posted April 29, 2016 2 minutes ago, HarryB said: Good to see your back. Haven't heard from you in ages.... Is that a fat joke Monarchking and HarryB 2 Quote Link to comment Share on other sites More sharing options...
HarryB Posted April 29, 2016 Report Share Posted April 29, 2016 Just now, trainlikeafreak said: Is that a fat joke Yes Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted April 29, 2016 Author Report Share Posted April 29, 2016 Just now, HarryB said: Yes Fair enough I guess Quote Link to comment Share on other sites More sharing options...
nomoneynohoney Posted April 29, 2016 Report Share Posted April 29, 2016 ON FORMMMMMMM, in brah huhuhu Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted April 30, 2016 Report Share Posted April 30, 2016 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"? jbrauch53 1 Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted May 2, 2016 Author Report Share Posted May 2, 2016 On 30 April 2016 at 0:03 AM, Pseudonym said: And this is "not as heavy as you'd like"? 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. Quote Link to comment Share on other sites More sharing options...
bang_bang Posted May 2, 2016 Report Share Posted May 2, 2016 Strong as hell ohp. What were you benching before you got injured? Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted May 2, 2016 Author Report Share Posted May 2, 2016 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. bang_bang 1 Quote Link to comment Share on other sites More sharing options...
kingersman Posted May 2, 2016 Report Share Posted May 2, 2016 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! Quote Link to comment Share on other sites More sharing options...
HarryB Posted May 2, 2016 Report Share Posted May 2, 2016 Well looks like you're well on the comeback anyway. Strong ohp BTW. Still a ways to go but you're catching up :) Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted May 2, 2016 Author Report Share Posted May 2, 2016 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 Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted May 2, 2016 Author Report Share Posted May 2, 2016 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 Quote Link to comment Share on other sites More sharing options...
HarryB Posted May 2, 2016 Report Share Posted May 2, 2016 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 Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted May 3, 2016 Author Report Share Posted May 3, 2016 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 2 Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted May 4, 2016 Author Report Share Posted May 4, 2016 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 Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted May 4, 2016 Author Report Share Posted May 4, 2016 hope this works???? Realtalk, gazza and HarryB 3 Quote Link to comment Share on other sites More sharing options...
nomoneynohoney Posted May 4, 2016 Report Share Posted May 4, 2016 Shot bro and nice control on the reps.. Solid volume Quote Link to comment Share on other sites More sharing options...
Realtalk Posted May 4, 2016 Report Share Posted May 4, 2016 Getting strong mate Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted May 6, 2016 Author Report Share Posted May 6, 2016 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. Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted May 7, 2016 Report Share Posted May 7, 2016 sick workout bro. nice volume Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted May 8, 2016 Author Report Share Posted May 8, 2016 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 2 Quote Link to comment Share on other sites More sharing options...
nomoneynohoney Posted May 8, 2016 Report Share Posted May 8, 2016 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? Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted May 8, 2016 Author Report Share Posted May 8, 2016 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 Quote Link to comment Share on other sites More sharing options...
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