monster recovery mission

[nzmusclemonster]

After 10 weeks out of the gym it's time to get back on track.

Strength is a long way down.

Weight is at 98kg.

Injuries now healed.

The goal of the journal is to be hitting new pb's across the board by the end of the year.

Current pb's:

Bench: 160kg x 1 , 100kg x 18

Squat: 200kg x 1 , 140kg x 19

Deadlift: 220kg x 1 , 180kg x 7

Militarys: 100kg x 2 , 80kg x 10

Monday 10/5/10

- Bench Press:

• 80kg x 10
  80kg x 10
  80kg x 10

- Incline Press:

• 60kg x 10
  60kg x 10
  60kg x 10

- Db flyes:

• 12kg x 15
  12kg x 15

* Very light session. A lot more in the tank. The safety first approach will be used in the first few weeks back.

Wednesday 12/5/10

- Pulldowns:

• Warm up x 3 sets

- Bent over rows:

• 60kg x 10
  80kg x 10
  100kg x 10
  110kg x 10
  110kg x 10

-One arm db rows:

• 35kg x 10
  40kg x 10
  45kg x 10
  50kg x 10

-Military press:

• 40kg x 15
  60kg x 10
  60kg x 10
  60kg x 10

- Lateral raises super set with front raises:

• 8kg x 10, 10
  8kg x 10, 10
  8kg x 10, 10

* Decent session. Trained late, ok energy.

[Peachy]

What injuries did you have?

[ohjoshua]

will be a good read... Hopefully i can beat your PB's by the end of the year too .

good luck with injuries, train hard.

[IronHyde]

Good stuff, will be following your journal. Do you have any targets set for your new PB's?

Injury's suck, my dodgy shoulder has just come right and my lower back just won't come right!

[steak]

Good onya NZMM! Good luck with your recovey and goals. 8)

[nzmusclemonster]

What injuries did you have?

Wrist, elbow and knee. My right arm was so bad i couldnt hold a shopping bag with it.

will be a good read... Hopefully i can beat your PB's by the end of the year too .

good luck with injuries, train hard.

Keep dreaming :pfft:

Good stuff, will be following your journal. Do you have any targets set for your new PB's?

Injury's suck, my dodgy shoulder has just come right and my lower back just won't come right!

You'll get there old man. 1kg better than my pb's and I'll be happy.

[steak]

Wrist elbow and knee...mmm lawn bowls eh :grin:

[nzmusclemonster]

Wrist elbow and knee...mmm lawn bowls eh :grin:

Brutal sport that lawn bowls!

The injuries stemmed from an incident at the 7's. Alcohol may have been a factor...

[Beef]

is your military press standing or seated?

[nzmusclemonster]

is your military press standing or seated?

Standing...

[nate225]

Good to see NZMM - will watch with interest.

Nate

[Old Bull]

Good to see the log up NZMM

[startinfromscratch]

supplements? drench?

[nzmusclemonster]

supplements? drench?

?

nzmm doesn't do supplements. Maybe to odd creatine cycle every now and then, but eating good food is what I concentrate on.

[Jigga]

supplements? drench?

?

nzmm doesn't do supplements. Maybe to odd creatine cycle every now and then, but eating good food is what I concentrate on.

[nzmusclemonster]

Friday 14/5/10

- Bench Press:

• 90kg x 10
  90kg x 10
  90kg x 10
  70kg x 12
  70kg x 12

- Incline Press:

• 60kg x 10
  70kg x 8

- Flyes:

• 15kg x 12
  15kg x 12

- Bicep curls:

• 20kg x 21
  30kg x 21
  40kg x 21

- Dumbell Curls:

• 10kg x 15
  10kg x 15

[Beef]

supplements? drench?

?

nzmm doesn't do supplements. Maybe to odd creatine cycle every now and then, but eating good food is what I concentrate on.

real talk.

[nzmusclemonster]

Monday 17/5/10

- Bent over rows

• 60kg x 10
  80kg x 10
  100kg x 10
  110kg x 10
  110kg x 10

- Pull Ups

• Bodyweight x 9
  Bodyweight x 8
  Bodyweight x 7

- One arm dumbell rows

• 40kg x 10,10
  45kg x 10,10
  50kg x 10,10
  45kg x 10,10
  40kg x 10,10

(no rest between sets. Have to improvise as the db's only go up to 50kg)

- Standing alternate dumbell curls

• 12kg x 30
  12kg x 30
  12kg x 30

- Barbell curls

• 20kg x 21
  25kg x 21
  30kg x 21

* Training time 50 mins.

[nzmusclemonster]

Wednesday 19/5/10

- Bench press

• 60kg x 10
  80kg x 10
  100kg x 10
  100kg x 10
  100kg x 10
  80kg x 12
  80kg x 12

- Incline barbell press

• 60kg x 10
  70kg x 8
  70kg x 8

- Flyes

• 15kg x 12
  15kg x 12

* 3 sets of 10 on 100kg was much easier than anticipated. Was tempted to go heavier. Warm up + workout time 40 mins.

[nzmusclemonster]

Friday 28/5/10

- Bench Press

• 60kg X 10
  90kg X 10
  90kg X 10
  90kg X 10
  70kg X 12
  70kg X 12

- Flyes

• 12kg x 12
  18kg x 10
  18kg x 10

- Barbell curls

• 21kg x 21
  26kg x 21
  30kg x 21

- Alternate db curls

• 12kg x 30
  12kg x 30
  12kg x 30

* First workout after being sick all week with the flu. Didn't want to destroy myself. Kept it light and easy. Workout time 35 mins.

[nzmusclemonster]

Monday 31/5/10

- Seated db shoulder press

• 20kg x 10
  20kg x 10
  35kg x 8
  35kg x 8
  35kg x 8

- Standing military press

• 60kg x 10
  60kg x 10

- Db lateral raise

• 10kg x 10
  12kg x 10
  15kg x 10

- Tricep pushdowns

• Worked up to 2 sets of 8 with the stack.

* First time training triceps since February. Quite surprised that strength was still there. Intended to have a leg session but left knee is still giving me grief.

[nzmusclemonster]

Wednesday 2/6/10

- Lat Pulldowns

• Warmup x 4 sets

- Bent over rows

• 60kg x 12
  80kg x 10
  100kg x 10
  110kg x 10
  110kg x 10

- Wide grip chins

• bw x 8
  bw x 8
  bw x 8

- One arm dumbell rows

• 50kg x 15,15
  50kg x 12, 12
  (no rest between sets)

- Deadlifts

• 60kg x 10
  100kg x 10
  140kg x 5

*Grip in right arm still progressing, but started to fade towards the end of the workout. Knee felt ok doing deads. 50 mins

[nzmusclemonster]

Tuesday 8/6/10

- Bench press

• 60kg x 10
  80kg x 10
  100kg x 10
  100kg x 10
  100kg x 10
  80kg x 10

- Incline press super set with db flyes

• 60kg x 10 - 15kg x 10
  60kg x 10 - 15kg x 10
  60kg x 10 - 15kg x 10

- Tricep pushdowns

• worked up to 2 sets with the stack

* Didn't have much time so it was just a quickie workout during lunch time. Loved having to do 100 push ups as part of rugby training after doing chest at lunch :roll: . Work out time 35 mins.

[nzmusclemonster]

Monday 14/6/10

- Deadlifts

• 60kg x 10
  100kg x 10
  120kg x 8
  140kg x 5
  150kg x 3

- Wide grip pull ups

• bw x 8
  bw x 8
  bw x 8

- Standing military press

• 60kg x 8
  60kg x 8
  60kg x 8

- Db side laterals

• 10kg x 15
  12kg x 12
  15kg x 10

* Bit of a bs session. Still a bit sore after rugby and didn't have any belt/wraps/chalk for deads. Workout time 40 mins.

[nzmusclemonster]

Wednesday 16/6/10

- Bench press

• 
  60kg x 10
  80kg x 10
  100kg x 5
  120kg x 5
  130kg x 3
  140kg x 1 - drop set - 100kg x 9

- Machine flyes

• 4 sets up to 10 reps on 80

- Bicep curls

• 
  20kg x 21
  30kg x 21
  40kg x 21

- Machine curls

• 3 sets up to 35

* Decided to see where the strength was at tonight. Fairly happy with the results. It was always going to be a good session with Big Mike going up to 200kg on the bench. Plenty of motivation.

Still not feeling entirely smooth on the bench tho. The grip and assent part on the right side is still not fully there. Workout time 50 mins.