I'm back in the game baby!

Discussion in 'Training Logs' started by ACslater, May 25, 2007.

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  1. ACslater

    ACslater Good ol F&N

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    :wavey: For 2 months now I've been back in the gym trying to regain strength and size. A year and two months ago I had arm surgery to repair a broken humerus and just recently I've been cleared by the doc's to lift weights again. My immediate goals are to build muscle and lose fat at the same time. I'd developed the worst case of skinny-fat you've ever seen and rather than either bulking up or cutting, I've decided to do both! Because I had lifted prior to the surgery, I haven't had too much difficulty regaining some muscle mass, and the fat has been coming off pretty consistently (according to the mirror). My lifts are still pretty damn weak though. I'm currently 6' 189 lbs at about 14%. Squat- 245X5, Dead-285X5, Bench-can't barbell bench press, shoulder is too jacked up. I can dumbbell flat bench press though, and I've been doing 80'sx8. By this time next year I hope to be 205 lbs at 10% and strong as hell. As for my diet, I am eating steak and a potato 3Xs a day and having whatever I want for my other 2 or 3 meals-Usually subway, eggs, tuna, veggies, rice, cereal...whatever. I don't count calories, and I'm not very strict on my diet- it's a vast improvement anyway.
    I am going to continue with this workout and diet regimen until I stop seeing progress, in which case, I'll start eating a little over maintenance and try to build muscle while maintaining body fat as best I can.
     
  2. Abomb

    Abomb New Member

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    good luck
     
  3. ACslater

    ACslater Good ol F&N

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    5/25 Back/Bis

    deadlifts
    155x8
    205x8
    225x8
    255x5
    295x3

    pull ups
    bwx8
    bwx7
    bwx7
    bwx8 with a spot on last 2

    Bent over rows
    135x8x3

    cable seated row
    120x15x3

    straight barbell curls
    65x10x2
    65x8x1

    incline dumbbell curls
    25x6 dropset 15x6 x3

    Hammers dumbell
    25x24x2

    Reverse curls
    45x12x2

    4 minutes of Hiit afterwords and finished up with some bean burritos and a double decker tacos from t-bell.
     
  4. forum95

    forum95 Come see bout us OT Supporter

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    holla son stay focused
     
  5. ACslater

    ACslater Good ol F&N

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    5/27- Hiit

    sprinted stairs at stadium
     
  6. ACslater

    ACslater Good ol F&N

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    5/29- Shoulders

    started off with a variation of hang cleans+press (I don't know the name)
    135x8x3

    seated db shoulder press
    55x10 drop set 25x10
    55x10 drop set 25x8
    55x8 drop set 25x6

    lateral raises
    15x15x3

    seated rear lateral raises
    15x15x1
    15x12x1

    seated rear lateral raises-lever
    100x10x1
    100x8 drop set 80x8 x1

    abs
    legs up crunches, 3 sets of 20

    Did workout with very little rest between sets, I had a softball game today and I was running late.
     
  7. ACslater

    ACslater Good ol F&N

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    5/30- legs
    quadruple set squat/lunges/squat/lunges no rest
    back squats-205x8
    walking lunges with 40lbs dumbells
    back squats-205x8
    walking lunges 40lbs dumbells

    front squats
    175x8x2
    155x10

    leg press
    10 platesx12x2

    seated leg curl (slow as hell today)
    130x10x3

    leg extension
    140x14x3
     
    Last edited: May 31, 2007
  8. forum95

    forum95 Come see bout us OT Supporter

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    use a clean grip for front squats, arm over arm is for teh noobs!
     
  9. Skeletor

    Skeletor Guest

    nice numbers for someone who hasn't been lifting anything heavy for over a year... how deep do you squat?
     
  10. ACslater

    ACslater Good ol F&N

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    thanks, and ass to calves
     
  11. ACslater

    ACslater Good ol F&N

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    I am a noob!
     
  12. forum95

    forum95 Come see bout us OT Supporter

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    It's better for a couple reasons:
    #1 is some shoulder/back issue that I really don't feel like looking up, something about how the clean grip helps prevent forward lean, this experienced OLY lifter was explaining it to me.
    #2 It will help develop wrist flexibility - this will carryover to things like cleans
    #3 It's better because everyone on MM reccomends it :fawk::fawk::fawk:
     
  13. ACslater

    ACslater Good ol F&N

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    5/31- light cardio

    35 mins on the bike. 3 sets of crunches, 3 sets of leg lifts
     
  14. forum95

    forum95 Come see bout us OT Supporter

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    Maybe you should take a bit of training advice from one of your butt buddies at team big sac ;)
    http://www.marunde-muscle.com/forum/attachment.php?attachmentid=4986

    So are you gonna come up and compete in Northwest strongest man in july? I'm gonna guess no.... But I understand, I wouldn't want to waste the money on a COMP that I wouldn't qualify for Nat's either :love:

    quit gaying up my older bro's log btw
     
  15. ACslater

    ACslater Good ol F&N

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    6/1- chest/tris

    warmup
    db bench press
    70x10
    75x10
    80x10

    db incline bench press
    70x8
    60x12
    60x12

    Hammer strength incline
    140x 8x2
    90x10-slow

    Skull crushers
    80x8
    80x10
    80x8

    Weighted Bench dips
    2 platesx8 1 plate x10 bwx10
    2 platesx8 1 plate x10 bwx10
    1 plate x a bunch bw x a bunch

    tricep extensions w/ rope
    42.5x16x2

    tricep extension w/ squigley bar palms up
    50x12x2

    a bunch of ab stuff

    a burrito from taco del mar
     
  16. ACslater

    ACslater Good ol F&N

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    6/2- back/bis

    deadlifts
    135x10
    185x8
    225x6
    275x5
    305x3

    wide grip pullups
    bwx8
    bwx8
    bwx7
    bwx8 with help

    lever incline row
    2 plates and a 25 x 8
    2 plates x 8
    2 plates x8

    face pulls
    50x14
    70x14
    70x14

    close grip squigly bar curl
    80x10x3

    hammers
    30x20x2

    dumbell curls
    30x16
    30x12 drop set 25x12

    reverse curls
    50x8
    50x8 drop set 30x10
     
  17. forum95

    forum95 Come see bout us OT Supporter

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    how does your shoulder feel after chest/tri
     
  18. ACslater

    ACslater Good ol F&N

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    I only feel it when lifting, and it's painful.
     
  19. ACslater

    ACslater Good ol F&N

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    6/3 cardio

    Base training, slow jog for 2.5 miles
     
  20. ACslater

    ACslater Good ol F&N

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    6/4 Shoulders

    push press
    warm up
    95x10
    135x8
    145x8
    155x7

    hang clean and press
    135x6 fast
    135x6 fast

    db shoulder press
    55x8 drop set 30x8
    55x8 drop set 30x8

    lateral raises
    15x15x3

    lying rear delt row
    20x10x2

    lever seated rear lateral raises
    100x10
    90x8 dropset 70x8

    ab stuff
     
  21. ACslater

    ACslater Good ol F&N

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    6/5 cardio and legs

    jogged 3 miles, kept my heart rate low

    squats
    185x8
    205x6
    225x5
    255x5

    v squats
    4 plates and 2 25's x8
    6 plates x8
    6 plates x6 drop set 4 plates x6 drop set 2 plates x8

    bb lunges
    115x16x3

    leg extension
    140x16x2
    160x10 dropset 140x6
     
    Last edited: Jun 6, 2007
  22. ACslater

    ACslater Good ol F&N

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    6/7 chest/tris

    First day back into physical therapy. Pretty boring, but the chick who helps me is hot.

    db bench
    warmup
    70x10
    75x10
    80x10

    db incline
    65x10
    70x10
    75x8
    70x6-wide

    seated fly
    90x10x3

    french curl
    70x8
    80x8
    80x8

    Bench dips
    2 plates dropset 1 plate dropset bodyweight

    db tricep extension
    60x8x2

    cable tricep extension w/rope
    35x16

    cable tricep extension
    55x12
     
  23. ACslater

    ACslater Good ol F&N

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    6/8 back bis

    deadlifts
    135x8
    185x8
    225x8
    275x5
    315x3

    pullups-wide grip
    bwx10
    bwx8
    bwx7
    bwx6

    bent over rows
    135x8x2
    155x8

    bb curls
    75x8x3

    single arm precher curls

    some burnout curl excercise my training partner wanted to do, shit was tough.
     
  24. ACslater

    ACslater Good ol F&N

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    6/11 Shoulders

    Push press
    warm up
    135x8
    155x8x2

    muscle clean and press
    115x8
    135x8
    125x8

    bb shoulder press
    135x8x2

    seated lateral raises
    20x15x2
    15x15

    Seated rear lateral raises
    15x16x3

    machine rear lateral raises
    90x8
    90x8 dropset 70x8

    abs

    30 min slow jog
     
  25. ACslater

    ACslater Good ol F&N

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    6/12 Legs
    Squats
    135x8
    185x8
    205x8
    225x8
    255x5

    Hack squats
    6 plates x 6 x 2
    6 plates x 6 drop set 4 plates x 4

    Smith machine-Don't know the name of the exercises, it was recommended by one of the PTs at my gym. it killed me!

    2 plates x 15 x 2

    4 sets of plyometrics

    weighed in at 188 today
     
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