Stef's 2009 Journal

[Darwinstef]

Oh well, may as well give a Journal a crack

Goal of this journal is to mainly track leg (knee) recovery and see how quick I can get back to strength with it (This may be delayed if they decide to operate).

Will also keep tabs of other goals, and I know its not all about the "weight" lifted but thats the bit I find fun so call me shallow :pfft:

Current Stats

Age 37

Height 168cm

Weight 74kg

bf around 11%

Goals 2009

5kg of muscle would be nice, settle for 3-4

Flat bench 120x10 (currently 100 for 8 or so depending where it fits in workout)

Incline bench 100x10 (90x8 yesterday, this one won't take long and may need to be reassessed )

Tri dips B/w +50kgx10 (was up to bw+40kg x10 but had trouble doing them with knee so strength has dropped a fraction)

Legs back to prior strength and then improve (They wern't overly strong to start with so plenty of room to improve, 120kg squat, 280kg press, 120 dead etc)

Those are just the exercises I will keep track of here, there are obviously heaps more but I don't want to bore you all

Also 3 comps booked in for this year but nothing till Sept.

[soundsgood]

:shock: Nice benching for your weight! Have you tried a max bench? It would have to be close to twice your bodyweight!

Good luck on the leg rehabilitation! 8)

[GreekAdonis]

:ditto: Re the bench!

Excuse my ignorance but how does your dodgy knee affect tricep dips? :?

[Gym rat]

I am also :shock: as well that is great benching for your body weight.Best of luck for rehab on your knee.

[Darwinstef]

Dodgy knee made it hard to walk with 40kg's on a belt between my legs ....I have got round that now .

Best bench was 130kg for 3. I haven't done bench for ages though so looking forward to thrashing it. I'm pretty sure increasing my incline strength is helping out on the flat. I used to HATE incline pressing, would never do much more than 50-60, decided to focus on it a couple of months ago and now I enjoy it.

Just did first leg workout 3 weeks to the day of shagging knee. Pretty happy really:

Squats 60kg, no real issues but can feel a slight niggle at bottom of ROM.

Calf raises, 120kg, no issues at all.

Lunges...ummmm....BW only and very unstable....worst exercise by far.

Deadlifts 80kg and easy room to go up, slight niggle again at bottom.

Leg extensions and leg curls all good.

Finishe off with a light cycle to see what that felt like, and it was pretty good although I have to concentrate a little on keeping dodgy knee straight.

All in all pretty happy

Ps my comp weight last year was 63kg so you can see why I would like a bit more weight.

[Darwinstef]

I have a 4 day program:

Chest/Tri's

Back/Bi's

Shoulders/Ab's

Legs

I have a rest day every 3rd or 4th day depending how bod feels and hours I am working. Rehab for legs is every gym day.

Yesterday was back day, target exercise (the one I will report on) here is wide grip pullups. Training partner wanted to try some weight which was interesting as pull-ups aren't a strong point for me

With 20kg reps were 5(not focused me thinks),7 then 6. Certainly something to work on.

[Darwinstef]

Awesome leg workout, actually went to muscular failure on a few exercises with no knee issues at all. Lunges still suck but everything else was ok. Tried squat at 80 and no niggle's so will continue to slowly increase.

For just over 3 weeks I am pretty stoked....just need to sort out stability issues.