shruglife's road to recovery

[shruglife]

OK well this is the start of my training log. I'm going to record my training sessions Mon-Fri and post photos for each 5kg increase in BW I make.

I've been training regularly for roughly 12 weeks now and have gone from 78kg-90kg. Progress has come to a halt of late due to exams but I'm ready to get back into things.

My short term goal over the next 4 weeks is to get my bench up to 100kg x 6 and weigh 94kg and my goal by the end of the year is to be repping 140kg and weigh 110kg.

Whether this is realistic or not I'm not sure but gains have been fast when I have kept on top of nutrition so I'll see what happens!

Just to summarize what my training program looks like:

MONDAY: BACK/BIS/ABS

TUESDAY: CHEST/TRIS

WEDNESDAY: HAMS/QUADS/CALVES

THURSDAY: BIS/ABS

FRIDAY:

-DELTS/TRAPS (morn)

-TRIS (arvo)

Nutritionwise I'm aiming for about 3600cals a day which I will increase if I'm not seeing the gains I want but so far my body has responded pretty well without a massive amount of food.

I got pretty hammered over the weekend and have eaten very little due to lazyness but tomorrow I will launch back into things full throttle :madman:

[shruglife]

[1day]

I'm going to post photos each 5kg increase in BW I make.

My short term goal over the next 4 weeks is to get my bench up to 100kg x 6 and weigh 94kg

my goal by the end of the year is to be repping 140kg and weigh 110kg.

wow uve set urself sum tough goals mate, but look foward to following to see if u progress as rapidly as u hope for.

[Optimass]

Great avatar .... who is it?

Good luck with the transformation....

[startinfromscratch]

journals are an awesome tool. yours should be a great read!

best of luck bro!

[Progress]

Great avatar .... who is it?

Frank Mcgrath apparently Opti.

http://www.tmuscle.com/forum_images/a/d ... Chains.jpg

Yeah good stuff shruglife, they're some solid goals, go for it!

[Gym rat]

Journals are great to read. I look forward to reading your journal

[shruglife]

Great avatar .... who is it?

Frank Mcgrath apparently Opti.

http://www.tmuscle.com/forum_images/a/d ... Chains.jpg

Yeah good stuff shruglife, they're some solid goals, go for it!

Its Evan Centopani :wink:

First training session will have to be pushed forward to tomorrow morning because my Mum didn't want me to go to the gym on my first day back home. It's not ideal but anyway I'll do Chest tomorrow morning and Back in the afternoon. Thanks for all the support guys.

Night

[Progress]

Its Evan Centopani :wink:

Ah crud, haha I saw that pic on another forum and it they labelled it Frank Mcgrath, I just knew that would turn out to be wrong

[shruglife]

WEEK 13

30/06/09

CHEST/TRIS/DELTS(ROT. CUFF) - TUESDAY, 11AM

Flat BB Bench Press 2x20@20, 10@40, 8@60, 4@85, 5@95 PB, 7@85, 2x5@85

Inc. DB Bench Press 10@25, 4x8@25

Inc. DB Fly 5x12@15

Seated Mac. Press 4x10@66, 8@66

Low Cable Fly/Pushdown (SS) 2x12/12@18/54, 9/12@24/48, 12/12@18/48, 12/9@18/48

Standing Cable External Rotation 3x10@12

I don't have a training partner at the moment (we have both headed home for the holidays) so I had to hold back a little bit on Bench but I still hit a PB. My Bench last week was 6@90 so 5@95 felt like a good improvement. I have had a lot of trouble with my left shoulder lately (I can't do Inc. BB Bench) so I am incorporating some Rotator Cuff work on Chest and Delt day to try fix the problem. External Rotations felt really good, I really felt I was targeting the right muscle so I hope my plan works. I'll post my back workout tonight.

[shruglife]

30/06/09

BACK/BICEPS - TUESDAY, 6AM

Chinup 9 PB, 6, 5, 3, 3

Bentover BB Row 10@65, 8@95 PB, 3x8@85

WG Pulldown 2x10@66, 3x8@66

CG Cable Row 5x8@96

SBB Curl (21's) 3x21@20

Hard session today, got a pretty insane pump. Threw up in my mouth on the last 2 sets of Cable Row but managed to get 8 reps for all 5 sets and weighed in at 92kg so I'm happy with how things are progressing. On the downside I don't like the gym I'm using at the moment, it's new but doesn't have the same training atmosphere. I think Branch explains it well...

[shruglife]

01/07/09

HAMS/QUADS - WEDNESDAY, 10AM

SQUAT 10@20, 2x10@60, 8@80, 4@100

LEG PRESS 10@160, 8@200, 2x10@160

SEATED KNEE FLEXION 10@120, 12@140, 10@160, 10@180, 8@200(stack)

Haven't trained legs in 2 weeks so took it pretty easy and shortened the program. First time I've trained Squat since I've started, but once I got used to having the feeling of the weight on my sholders I found my legs could handle a reasonable amount. I should be able to make some fast gains on Squat if I train it regularly and instead of Deadlift I will switch to GHR. My favourite tomorrow, Delts

[shruglife]

02/07/09

DELTS/TRAPS - THURSDAY, 12PM

Seated DB Mil. Press 12@15, 10@15, 8@20, 8@27.5, 8@27.5, 7@30 PB, 6@30, 8@22.5

Standing DB Lat. Raise 2X12@10, 2X10@12, 2X10@15, 4@17.5, 10@12, 2x12@10

Seated Bentover DB Raise 4x10@15

Seated OH Mac. Press 10@32, 2x10@36, 8@36 => 5@32 => 5@23 => 5@14 (DS)

Smith Mac. Shrug 12@60, 12@100, 2x10@100

Cable External Rotation 3x10@12

Not happy with todays session, was unfocused and my rests were too long. The session took 1.5 hours so I will look at reducing that next week even if I have to drop the weights slightly. Just as a note, I'm alternating my grip for the first and last 2 sets of DB Lateral Raise as part of my shoulder rehabilitation and as I mentioned previously I am doing Cable External Rotations on Delt day too. Will post Triceps tonight.

[Mr_Krabs]

I'm alternating my grip for the first and last 2 sets of DB Lateral Raise as part of my shoulder rehabilitation

In what way are you alternating grip?, do you mean palms facing different directions eg forward instead of at the floor? (Im always looking for ways to smack my delts from different angles)

[shruglife]

In what way are you alternating grip?, do you mean palms facing different directions eg forward instead of at the floor? (Im always looking for ways to smack my delts from different angles)

Yep. First 2 sets palms face forward, middle 6 sets palms face floor and last 2 sets palms face behind me. Palms facing behind me felt a little unco at first but I read an article that said to do it for Rotator Cuff rehabilitation so I will stick with it for a while.

[shruglife]

02/07/09

TRICEPS - THURSDAY, 7.20PM

CG Bench 20@20, 10@40, 10@65, 6@85, 5@85, 2x8@65

Skull Crusher 2x12@30, 9@30, 10@30, 8@30

Pushdown 12@36, 12@48, 10@54, 12@54

OH DB Ext. 8@8, 7@8, 8@7, 5@12

DB Kickback 12@7, 2x12@8

Got to the gym 40mins before it closed so fitted a lot of volume in a pretty short time period. As a result I got a mean pump, really motivates me to bang out my sessions a lot quicker. Like Arnold said - "Having a pump is like having sex. I train two, sometimes three times a day. Each time I get a pump. It's great. I feel like I'm cumming all day." :phear:

Also this was my first time doing Kickbacks which felt great, I might try support my upper arm on a bench next week to isolate my Triceps a little more effectively. Hopped on the scales today and weighed 93kg, I put that down to being the end of the day, I've eaten pretty poorly today so I need to sort my shit out. Bis tomorrow then I'm done for the week.

[Mike Zero]

I need to sort my shit out.

Yes you do :grin:

When you back down?

[shruglife]

I need to sort my shit out.

Yes you do :grin:

When you back down?

Mmmm not sure yet bro, I think 2ish weeks depends when they redo my Accounting exam. Are you staying down the whole hols?

[Mike Zero]

I need to sort my shit out.

Yes you do :grin:

When you back down?

Mmmm not sure yet bro, I think 2ish weeks depends when they redo my Accounting exam. Are you staying down the whole hols?

Yeah prob, might save a trip up and watch the quad that's in Nelson this year. Go up for a few days or something during next semester.

[SoaringSwine]

Yes you do :grin:

When you back down?

Mmmm not sure yet bro, I think 2ish weeks depends when they redo my Accounting exam. Are you staying down the whole hols?

Yeah prob, might save a trip up and watch the quad that's in Nelson this year. Go up for a few days or something during next semester.

Quad... As in Quad rugby tournament?

[shruglife]

03/07/09

BICEPS - FRIDAY, 10AM

Inc. DB Curl 12@6, 8@8, 8@10, 2x8@12.5, 6@12.5

EZBB Curl 10@20, 8@30, 3x8@32.5

DB Preacher Curl 10@10, 2x8@10, 6@10

CG SBB Curl 2x10@20, 2x8@20

High Cable Curl 2x10@12, 12@12

Stole this workout off MZ, reduced the volume a tad just because I was short on time. My Biceps blew up like crazy so I will definately stick with it for a while. Didn't do any Ab work this week, I'm so slack without my TP :pfft:

On a different note, as I was pumping my Guns and checking out the MILFs lurking the gym I thought of all this energy everyone is using in the gym and how it's going to waste! I think we should hook all the gym equipment up to electricity generators with varying settings and then instead of saying "I Benched 200kg today", you can say "I Benched 20 000 Watts today". It would be pretty easy to use treadmills/cycles anyway... Just a thought, I wanted to make sure I had proof of thinking of it first incase people implement it in the future. Meh someone probably has thought of it already and it's just not effective.

Anyway thats me for the week I can't wait to do it allll over again next week :dancing:

Quad... As in Quad rugby tournament?

Thats the one.

[SoaringSwine]

Quad... As in Quad rugby tournament?

Thats the one.

I don't know why he'd bother travelling up for it... Wellington College will win it anyway

[Mike Zero]

Mmmm not sure yet bro, I think 2ish weeks depends when they redo my Accounting exam. Are you staying down the whole hols?

Yeah prob, might save a trip up and watch the quad that's in Nelson this year. Go up for a few days or something during next semester.

Quad... As in Quad rugby tournament?

Yeah bro

[shruglife]

I just read one of the discussions on Rotator Cuff injuries and a common point stressed was not to push through injuries - get them sorted early on. As a result I'm going to lighten up my Flat BB Bench on Chest day and perform atleast 10 reps for each set for a good while until all problems clear up. This will mean my short term goal for Bench won't be realised but getting my BW up is still well on track . Thats me until Monday, out.

[Mike Zero]

You could try pre-exhausting your chest by doing some DB flies before benching, that way you don't have to go as heavy but you can still get a good workout. Plus the flies warm you up good and proper. Also make it your goal to go no less that 8 reps on flat bb bench. That's what I'm doing at the moment because my left pec is feeling "iffy". At least for a few weeks and then I'll try going heavy again and see how it feels.