shruglife's road to recovery

[shruglife]

DELTS - THURSDAY

DB Mil. Press 2x10@13.5, 10@16, 4x10@21, 8@23.5

Seated DB Raise/Cuban Raise (Superset) 15/5@6, 8/4@8.5, 9/5@8.5, 3x8/3@8.5, 10/4@6

B/O Raise 3x12@8.5, 2x10@11

Mac. Press 12@5, 6@6, 8@5, 6@6, 6@6=> 4@4=> 8@2

BB Shrug 10@60, 3x10@90, 2x12@80

NUTRITION

7am Wake Up

7.30am 3/2scp Cyto + 250mL Milk + Banana + 60g Oats

11am 2x Bowl Bran Flakes

4.30pm Workout

6pm 3/2scp Cyto + 250mL Milk + Banana + 2x Fish Pill

8pm 200g Fried Noodles + 100g Chicken

11.30pm Chocolate Explosion Donut

~110p + ~250c + ~100f = ~2340cal

[shruglife]

TRIS/BIS - FRIDAY

RCG Bench 20@20, 10@40, 10@50, 8@60, 6@70, 4@70, 4@60

EZBB Skull Crusher 12@30, 10@35, 5@35, 8@30

OH Low Cable Ext./Pushdown 10/10@24/48, 7/8@24/42, 10/10@18/42

DB Curl 12@10, 8@13.5, 10@13.5, 2x7@16, 7@13.5

EZBB Curl 2x10@30, 2x10@35, 6@35

DB Preacher Curl 8@8.5, 10@8.5, 8@8.5

NUTRITION

9am Bowl Bran Flakes

9.30am Workout

11.30am 3/2scp Cyto + 250mL Milk + Banana + 25g Dextrose + 60g Oats

2.00pm 4x Toast + Olivani + Peanut Butter

12am 4x Toast + Olivani + Peanut Butter + Ice Block

~60p + ~150c + ~50f = ~1290cal

[shruglife]

TEMPLATE

WEEK X: xx/xx/xx

BW: xxkg

BACK/BIS/ABS - MONDAY

Weighted Chin-Up 5x8+

B/O UH BB Row 5x8+

Weighted WG Pull-Up 5x8+

CG Cable Row 5x8+

SBB Curl/Drag Curl 5x8+

Jacknifes 5xMAX

CHEST/TRIS - TUESDAY

Inc. DB Bench Press 5x8+

Flat BB Bench Press 5x8+

Weighted Dip 5x8+

Seated Mac. Press 5x8+

Pec Dec/Pushdown (Superset) 5x15+

L.BACK/HAMS/QUADS - WEDNESDAY

ATG Squat 5x10+

Leg Press/Calf Press (Superset) 5x10+

SLDL 5x10+

Seated Knee Flexion/Leg Ext./Seated Calf Raise (Triset) 5x15+

BIS/ABS - THURSDAY

DB Curl 5x8+

Seated EZBB Curl 5x8+

EZBB Preacher Curl 5x8+

High Cable Curl 3x15+

Weighted Dec. Sit-Up 5x12+

DELTS/TRAPS - FRIDAY

DB Mil. Press 5x8+

Seated DB Lat. Raise/DB Cuban Raise (Superset) 5x8+

Bent-Over DB Raise 5x8+

Mac. Press 5x10+

BB Shrug 5x10+

TRIS - FRIDAY

Pushdown 5x8+

EZBB Skull Crusher 5x8+

OH BB Ext. 5x10+

DB Kickback 3x15+

NUTRITION MON-FRI

6.30am Wakeup

6.35am 1scp Bioplex + 250mL Water + 4x Wholegrain Toast + Olivani + Peanut Butter

7am Workout

8.30am 3/2scp Bioplex + 250mL Water + 25g Dextrose + 2x Fish Pill + 4x Wholegrain Toast + Olivani + Peanut Butter

10am 200g White Rice + Soy Sauce + 200g Chicken + 1/3 Broccoli

2pm 200g White Rice + Soy Sauce + 200g Chicken + 1/3 Broccoli

6pm 100g White Rice + Soy Sauce + 100g Chicken + 1/3 Broccoli

9pm 1scp Bioplex + 500mL Milk + Banana

9.30pm Sleep

~250p + ~550c + ~100f = ~4100cal

NUTRITION SAT-SUN

10am Wakeup

10.05 1scp Bioplex + Water + 2x Fish Pill + 4x Wholegrain Toast + Olivani + Peanut Butter

12pm 200g White Rice + Soy Sauce + 200g Chicken + 1/3 Broccoli

4pm 200g White Rice + Soy Sauce + 200g Chicken + 1/3 Broccoli

8pm 100g White Rice + Soy Sauce + 100g Chicken + 1/3 Broccoli

11pm 1scp Bioplex + 500mL Milk + Banana

11.30pm Sleep

~220p + ~500c + ~80f = ~3600cal

[CokeBottle]

is that your profile photo? i could feed half of Africa with one of those arms :-s

[shruglife]

is that your profile photo? i could feed half of Africa with one of those arms :-s

Thanks, I recently won the New York Pro if your interested in watching...

[CokeBottle]

is that your profile photo? i could feed half of Africa with one of those arms :-s

Thanks, I recently won the New York Pro if your interested in watching...

oh really.. wow congrats.... :pfft:

[shruglife]

WEEK 2: 25/08/09

BW: 87.8kg

BACK/BIS/ABS - TUESDAY, 11.30AM

Chinup 9, 5, 5, 3, 3

B/O UH BB Row 10@50, 3x8@70, 7@70

WG Pulldown 10@60, 7@72, 5@72, 8@66, 8@66

CG Cable Row 8@84, 8@108, 8@114, 8@108

Jacknifes 4x15, 12

CHEST/TRIS - TUESDAY, 8.30PM

Flat BB Bench Press 10@20, 12@40, 10@60, 8@80, 6@80, 9@70, 6@70, 12@60

Inc. DB Bench Press 7@22.5, 10@21, 3x8@21, 9@21

Seated Mac. Press 12@14, 12@16, 9@18, 7@18, 4@17

Low Cable Fly/High Cable Fly (Superset) 15/10@24, 12/8@24

Rope Pushdown 3x12@42

Had to push Back to Tuesday because my TP only just got back from hunting last night. I physically failed on my last set of Jacknifes which has never happened before, I'll put it down to the low rests I was taking. I managed to go quite heavy on Cable Rows which I regret because my L. Back is pretty sore and I have DL tomorrow... Chest was average as expected, body was tired from the Back workout. BW has gone nowhere which was expected after last weeks nutrition but my BF is lower than when I weighed 95 so I will try to keep it down while I try to pick up where I left off.

NUTRITION

10am Wakeup

10.30am Bowl Bran Flakes + 100ml Reg Milk

11.30am Back Workout

1pm 3/2scp Cyto + 250mL Water + 25g Dextrose

3.30pm 200g White Rice + Soy Sauce + 200g Chicken + 1/3 Broccoli

6.00pm 100g White Rice + Soy Sauce + 200g Chicken + 1/3 Broccoli

8.30pm Chest Workout

10.00pm 3/2scp Cyto + 250mL Water + 25g Dextrose

10.30pm 100g White Rice + Soy Sauce

11:45 1scp Cyto + 500mL Milk + 2x Fish Pill

12pm Sleep

~200p + ~500c + ~70f = ~3400cal

Nutrition today was better than usual but I'm running out of protein powder, chicken and money :?

[Mike Zero]

12pm Sleep

:pfft: Yeah right, you'll still be on here at that time.

[shruglife]

12pm Sleep

:pfft: Yeah right, you'll still be on here at that time.

Started rehab today 8)

[poos_n_wees]

Where can I get one of those necklaces in your avatar? :grin:

Good work with the training & diet Shruglife :nod: Don't know how you can do 4x15 Jacknifes man. I can't do 5 without rolling over into the fetal position :shock:

[shruglife]

HAMS/QUADS - WEDNESDAY

Leg Curl 20@50, 10@70, 10@90, 2x10@110, 8@130, 7@130, 12@110

Leg Ext. 4x10@36

Leg Press 10@160, 10@180, 10@200, 12@180=> 10@140=> 10@100

No Deadlift today - Back is rooted. Leg Press was shit, didn't put enough effort in unlike my TP who showed me up big time. Think I'm going to get a balaclava and take to his legs with a crow bar, I hate being behind.

NUTRITION

10am Wakeup

10.30am 3/2scp Cyto + 250mL Water

12pm Workout

1.30pm 3/2scp Cyto + 250mL Water + 25g Dextrose + 2x Fish Pill + 4x Wholegrain Toast + Olivani + Peanut Butter

10pm 2x Mince Pattie Burger

1am Sleep

~100p + ~150c + ~50f = ~1450cal

Will head round to Braden's later and pick up some steaks from his hunt, so I'm out of the woods (hunt, woods get it???) food-wise for a while now. Might see if him or Fry are keen on going halves on a 10kg tub of Bioplex (http://www.xtremenutrition.co.nz/shop/p ... 00whey22lb) while I'm over there too...

Where can I get one of those necklaces in your avatar? :grin:

Good work with the training & diet Shruglife :nod: Don't know how you can do 4x15 Jacknifes man. I can't do 5 without rolling over into the fetal position :shock:

Lol cheers PNW, we keep our legs bent I think you do the straight-leg/arm version which I can imagine is much harder :nod:

[thatwaslight]

do you know how much protein per 30grm that stuff is? looks like a pretty sweet deal...

[shruglife]

BIS/ABS - THURSDAY

DB Curl 2x12@8.5, 12@11, 9@16, 10@16, 8@16, 6@16, 5@16

EZBB Curl 10@30, 7@35, 2x6@35, 5@35, 8@30

DB Preacher Curl 5@8.5, 10@6, 8@6

SBB Curl (21's) 21@15.5, 2x21@18

Jacknife 5x15

An alright session all round, felt like a pansy doing DB Preachers - may look at modifying the last two Bicep exercises. Looking forward to tomorrows sessions.

NUTRITION

10am Wakeup

10.15am 1scp Cyto + 250ml Water

11am Workout

12.30pm 3/2scp Cyto + 250ml water + 25g Dextrose + 2x Fish Pill

1pm 4x Wholegrain Toast + Olivani + Peanut Butter

4pm 200g Rice + 200g Chicken + 1/3 Broccoli

6.30pm 200g Rice + 200g Chicken + 1/3 Broccoli

9.30pm 200g Rice + 200g Chicken + 1/3 Broccoli

9.30pm 1scp Cyto + 250ml Milk + Banana

~280p + ~540c + ~70f = ~3900cal

Got about 1.5kg chicken left, looking forward to trying Lynchy's meat (no homo) over the weekend. Also looks like he's keen to split the 10kg Bioplex so should save a fair bit.

do you know how much protein per 30grm that stuff is? looks like a pretty sweet deal...

It's 23g protein per 30g scoop which works out to be ~77g protein per 100g. I've asked for some samples because I don't wanna end up with 10kilos of clumpy, bad tasting crap...

[thatwaslight]

yeah let us know how it goes a, id be interested if its all good :nod:

[shruglife]

DELTS/TRAPS - FRIDAY MORN

DB Mil. Press 15@13.5, 12@13.5, 10@17.5, 8@25, 8@27.5, 6@27.5, 7@27.5, 5@27.5, 7@25

Seated DB Lat. Raise/DB Cuban Raise (Superset) 12/0@6, 10/4@8.5, 9/5@8.5, 8/6@8.5, 8/10@8.5

Bent-Over DB Raise 12@8.5, 12@12.5, 11@12.5, 7@12.5, 2x12@12.5

Mac. Press 12@5, 10@7, 7@7, 10@6, 9@6, 10@6=> 4@4=> 8@2

BB Shrug 12@80, 12@100, 12@120, 3x12@100

TRIS - FRIDAY ARVO

EZBB Skull Crusher 15@20, 10@30, 8@35, 7@35, 8@35, 6@35, 19@30

Pushdown 12@60, 12@66, 12@72, 12@78, 2x12@84

Random Tricep Exercises 10ish sets

Happy with DB Mil. Press, big improvement on last week but still behind. Hope I can hit the same weights I used to use next week. Wasn't liking OH Rope Ext. in the second workout so went round the gym trying a ton of different Tricep exercises to find one that felt right. Finally settled on Standing OH BB Ext. :nod: Old Lynchy has got me on Tris too at the moment so will try pull him in next week. As for legs that may take a wee while... Reasonable week, I give it a 7/10.

NUTRITION

10am Wakeup

12pm Delts Workout

1.30am 3/2scp Cyto + 250mL Water + 25g Dextrose + 50g Cake

2.30am 4x Wholegrain Toast + Olivani + Peanut Butter

3.30pm 200g White Rice + Soy Sauce + 200g Chicken + 1/3 Broccoli

7.30pm Tris Workout

9pm 3/2scp Cyto + 250mL Water + 25g Dextrose

10.30pm 1scp Cyto + 500mL Milk + Banana + 2x Fish Pill

11pm Sleep

~150p + ~350c + ~70f = ~2600cal

Bought the Berry Bioplex 10kg today. Splitting it with Lynchy so we will see what he thinks of it too. Didn't eat heaps today - wasn't that hungry. I think my goal carb intake is a little high so will modify things a bit next week.

[shruglife]

WEEK 3: 31/08/09

BW: 89.3kg

BACK/BIS/ABS - MONDAY

Chin-Up 7, 6, 5, 5, 3

B/O UH BB Row 12@50, 8@75, 4x8@80

WG Pulldown 12@60 10@72, 3x8@72, 7@72

CG Cable Row 10@66, 8@96, 8@114, 4@126(stack)=> 4@114

SBB Curl/Drag Curl 10/10@30, 8/10@30, 6/10@30

Jacknifes 20, 20, 20, 15, 15, 10

Didn't hit Back too hard today was still sore from last week (slack nutrition). Getting B/O Rows up again they feel pretty comfortable as for Pulldowns Lynchy is still ahead. Went for the stack on Cable Rows but was a little too heavy. BB Curls felt pretty light. Chest won't be recovered for tomorrow either - gives me motivation to eat better this week so I can hit some PBs next week. Bench has really plummeted, Chest was the muscle group most affected by the op, besides Abs.

NUTRITION

8am Wakeup

8.30am Workout

10am Lynchy Shake + 4x Egg + 4x Toast

2.30pm 200g White Rice + Soy Sauce + 150g Chicken + 1/3 Broccoli

5.30pm 200g White Rice + Soy Sauce + 150g Chicken + 1/3 Broccoli

8.30pm 100g White Rice + Soy Sauce + 150g Chicken + 1/3 Broccoli + Jam Donut

11pm 1scp LS + 500mL Milk + Banana

11.30pm Sleep

~200p + ~350c + ~100f = ~3100cal

[jono]

nice work there.

chins looking good.

i realised in my journal that my verson of "chins" is actually pullups! so i will be trying the real chins this week and seeing whats up

[shruglife]

CHEST/TRIS - TUESDAY

Flat BB Bench Press 20@20, 10@40, 10@50, 10@60, 10@70, 8@80, 2x6@80, 5@80

Inc. DB Bench Press 8@22.5

Pec Dec 15@33, 10@40, 3x12@33, 10@33

Low Cable Fly/High Cable Fly/Pushdown (Triset) 12/0/12@18/0/24, 12/12/12@18/18/24, 12/12/12@18/18/24

My Rotator injury has reared it's ugly head again. As soon as I hopped on Inc. DB Press I felt pain and didn't do any more sets. Going to change up our Chest workout since Lynchy's gains have stagnated a little bit and I need a break from BB work. Might do: Inc DB Press, Dec DB Press, Mac Press and a Pec Dec/Pushdown superset.

NUTRITION

9am Wakeup

10.30am 1scp LS + 250mL Water + 2x Wholegrain Toast + Olivani + Peanut Butter

11.30am Workout

12.30pm 3/2scp LS + 250mL Water + 25g Dextrose + 2x Fish Pill + 4x Wholegrain Toast + Olivani + Peanut Butter

2.30pm 200g White Rice + Soy Sauce + 150g Chicken + 1/3 Broccoli

5.30pm 200g White Rice + Soy Sauce + 150g Chicken + 1/3 Broccoli

8.30pm 100g White Rice + Soy Sauce + 150g Chicken + 1/3 Broccoli

11pm 1scp LS + 500mL Milk + Banana

11.30pm Sleep

~200p + ~530c + ~70f = ~3550cal

Running out of Lynchy shake, hope our order arrives tomorrow... Was easier to break chicken into 150g serves than 200g. I will try maintain nutrition throughout the week and then make adjustments based on how my sessions felt and where my BF% is at. Had nothing better to do so took some photos of my food. It might not get any marks for presentation but thats 500g of Rice with Soy Sauce, 1 Broccoli and 450g of Chicken.

nice work there.

chins looking good.

i realised in my journal that my verson of "chins" is actually pullups! so i will be trying the real chins this week and seeing whats up

Thanks Jono but they were pretty poor yesterday I should have been aiming for 12 on the first set. Yeah I've always defined Chinups as underhand and Pullups as overhand but not everyone does. I will check your journal and see how you go on the Chins :wink:

[Travel Express]

Whoa just looked at those pictures shruglife, Would you like more rice with that? lol

[steak]

Way to roll on the eats bro..Dont matter what it looks like :wink:

[shruglife]

L.BACK/HAMS/QUADS - WEDNESDAY

Deadlift 8@60, 12@60, 10@100, 2x8@120, 2x10@100

Leg Curl 12@110, 10@130, 8@130, 10@110

Leg Press/Calf Press (Superset) 10/12@160, 12/12@180, 12/12@200, 10/0@220, 8/0@220=> 4/0@200=> 4/0@180

Was happy to edge out Lynchy on Deads today even if he was still tired from the w/e. Still a fair way behind him on Leg Curl. Leg Press went well for me, I have now learned not to wear underwear on Legs day :nod:. If I hadn't eaten so little I would have definitely lost my breakfast today. Going to modify the Leg sesh a little so it's not so taxing on our Lungs/CNS. Might do NS ATG Squat, Leg Press, SLDL and a Seated Knee Flexion/Leg Ext./Seated Calf Raise triset.

NUTRITION

9am Wakeup

10am 1scp LS + 250mL Water + 2x Wholegrain Toast + Olivani + Peanut Butter

1pm Workout

2.30pm 3/2scp LS + 250mL Water + 25g Dextrose

3pm 4x Pancakes + Choc Sauce

4.30pm 200g White Rice + Soy Sauce + 200g Chicken + 1/3 Broccoli

7.30pm 200g White Rice + Soy Sauce + 200g Chicken + 1/3 Broccoli

10.30pm 100g White Rice + Soy Sauce + 100g Chicken + 1/3 Broccoli

12pm 1scp LS + 500mL Milk + Banana

12.30pm Sleep

~225p + ~500c + ~50f = ~3350cal

Whoa just looked at those pictures shruglife, Would you like more rice with that? lol

Haha I've reduced my carbs a bit, 500g Rice is about all I can comfortably squeeze in at the moment (I'm not a big eater).

Way to roll on the eats bro..Dont matter what it looks like :wink:

Cheers Steak, I'm sure your nutrition is better than mine. I'm just starting to get into things and organise myself. I'm particularly proud of getting my veggies in :pfft:

[poos_n_wees]

[shruglife]

BIS/ABS - THURSDAY

DB Curl 12@6, 10@11, 10@18.5, 5@18.5, 10@16, 8@16, 8@16, 5@16

EZBB Preacher Curl/Seated EZBB Curl 8/8@20, 6/6@30, 8/8@25, 2x12/12@20

Inc. DB Curl 6@10, 4@10, 2x12@6, 8@6

SBB Curl (21's) 3x21@15.5

Dec. Sit-Up 12, 15, 12, 12, 15

Happy with how DB Curls are progressing. Made a pretty mean superset combining the bottom movement of EZBB Preacher Curls with Seated EZBB Curls. Creates more overload at the top and bottom of the movement than Standing EZBB Curl so will stick with it for a few weeks and see if I notice a difference in strength. Dec. Situp was hard for me, Lynchy found it comparatively easy so this is an area I need to work on.

NUTRITION MON-FRI

8am Wakeup

8.30am Bowl Bran Flakes

9.30am Workout

10.30am 2scp Bioplex + 250mL Water + 25g Dextrose

11.30am 4x Wholegrain Toast + Olivani + Peanut Butter

2.30am 200g White Rice + Soy Sauce + 200g Chicken

5.30pm 100g White Rice + Soy Sauce + 200g Chicken

8.30pm 100g White Rice + Soy Sauce + 100g Chicken

10.30pm 1scp Bioplex + 500mL Milk + Banana

11pm Sleep

~225p + ~450c + ~50f = ~3150cal

Can't be fucked cooking broccoli today. Got our 10kg tub of berry Bioplex this morning, it really surprised me how freaking big it was. I made our first shake with water and Dexterose. It was really sweet but that was mainly due to the dexterose I think. It tastes a lot like berry yoghurt which is very drinkable. It mixes well in the blender and at 77g of protein per 100g I think it was a great buy. I'll give it a 8/10 for flavour, 8/10 for mixibility and a 9/10 for value for money. I'm verry happy with it and if I wasn't a poor student I would probably buy a couple more 10kilo tubs before the special ends :nod:

[steak]

Good shit...thats the way to buy it

[Peachy]

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