The year of the Comeback!
- Thread starter JB_rD81
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Bigmurph6
Banned
Its the truth im actually creating a new category Caught an injury because there have been so many lately and consistently. I have completely changed everything after it happened and till today its high reps lower weight than I lifted then when I move up in weight its a big deal because I take it slowly.
Well, as I stated in @John post about what you’re training tonight, over the last couple days I’ve decided to hit PAUSE on my PL training and give my body a much needed rest… this is not the end, I will compete again, and it will be this year… and if I’m not pulling an elite number at 220 with a fake hip, you better bet your ass I’ll be pretty fucking close! I will total 1000+ in 2 lifts (bench/deadlift)… but, as for now, my training for the next 8 weeks will be solely dumbbell and machine work, and functional training. I’m not even going to touch a barbell, except to deadlift twice a week, both days higher reps. I would like to train 5 days a week, but I do not want to have a day dedicated to arms… so tonight I decided I was going to start my new found training style with one of my weak spots, shoulders! I’ve always wanted big delts, and it’s never been in the cards… my wife when she competed in figure had AMAZING delts, it always made me feel slightly jealous. I kept the reps higher than 8, and I’m pretty sure I got kind of ridiculous with some sets, as I was doing upwards of 20 reps… but hey, something’s gotta make my shoulders respond…
Here’s the log
Hammer ISO Overhead Press (behind neck) superset with Face Pull
45x12 - 99x16
70x13 - 110x17 (2)
90x8 - 121x18 (3)
Arnold Dumbbell Press superset with Meadows 6 ways
40x15 - 10#x15
50x12 - 10x12
60x12 - 10x12
Dumbbell side raise superset with bent over rear delt
20x20 - 20x15
25x16 - 25x15
30x13 - 30x15 (3)
Supinated Dumbbell Front Raise
15x15
20x15
25x12
Dumbbell shrugs superset with seated calves
*3 second holds on the shrugs
90x12 - 90x20
110x12 -180x20 (3)
Finished with 15 min treadmill @2.8 speed on 7.5 incline and consumed 64 oz water during my workout.
I’ll also be upping my calories to 3000 daily, split between 260 G protein, 225 g carbs, 120 g fat… we’ll see what that does
Here’s the log
Hammer ISO Overhead Press (behind neck) superset with Face Pull
45x12 - 99x16
70x13 - 110x17 (2)
90x8 - 121x18 (3)
Arnold Dumbbell Press superset with Meadows 6 ways
40x15 - 10#x15
50x12 - 10x12
60x12 - 10x12
Dumbbell side raise superset with bent over rear delt
20x20 - 20x15
25x16 - 25x15
30x13 - 30x15 (3)
Supinated Dumbbell Front Raise
15x15
20x15
25x12
Dumbbell shrugs superset with seated calves
*3 second holds on the shrugs
90x12 - 90x20
110x12 -180x20 (3)
Finished with 15 min treadmill @2.8 speed on 7.5 incline and consumed 64 oz water during my workout.
I’ll also be upping my calories to 3000 daily, split between 260 G protein, 225 g carbs, 120 g fat… we’ll see what that does
First off, Happy Easter everyone. Didn’t train yesterday, we had the grandson all day, so I spent as much time outside with him as I could, then grilled brats and burgers for the family.
Trained this morning, fasted, which sucked… I did Legs and Arms, so technically @Poppy you can’t call today an arm day, right??
The workout was
Leg Ext (1 leg) superset with Dumbbell Curls
25/20 x 15; 25/25 x 15; 40/30 x 15; 70/40 x 15 x 3
Tricep Pushdowns superset with Leg Curl (1 leg) superset with Preacher Curl
77/40/50 x 15; 99/60/60 x 15; 121/80/70 x 15 x 3
Rope Pushdowns superset Incline Curls superset Calve Raise
99/20/180 x 15; 99/25/180 x 15; 99/30/180 x 15 x3
Not really a leg day, but I held eccentric contractions on both extensions and curls… surprisingly enough, my right knee is MUCH weaker than my left knee, which is odd because my left hip is my prosthetic hip… and I noticed today that my right leg is much smaller than my left leg, not really sure the reason for the atrophy, but it’s something I’ve got to figure out
Trained this morning, fasted, which sucked… I did Legs and Arms, so technically @Poppy you can’t call today an arm day, right??
The workout was
Leg Ext (1 leg) superset with Dumbbell Curls
25/20 x 15; 25/25 x 15; 40/30 x 15; 70/40 x 15 x 3
Tricep Pushdowns superset with Leg Curl (1 leg) superset with Preacher Curl
77/40/50 x 15; 99/60/60 x 15; 121/80/70 x 15 x 3
Rope Pushdowns superset Incline Curls superset Calve Raise
99/20/180 x 15; 99/25/180 x 15; 99/30/180 x 15 x3
Not really a leg day, but I held eccentric contractions on both extensions and curls… surprisingly enough, my right knee is MUCH weaker than my left knee, which is odd because my left hip is my prosthetic hip… and I noticed today that my right leg is much smaller than my left leg, not really sure the reason for the atrophy, but it’s something I’ve got to figure out
Upper body push muscles tonight, concentrating on chest mostly… tried to keep rest around 90 seconds, but I’m out of shape so that didn’t happen, especially with super setting everything… my knees still hurt, but it will take time to reverse any damage that has been done. Flyes felt kind of weird, especially with a shoulder that’s been ripped apart twice and put back together and a 20 year old partially ruptured bicep in the same arm, a lot of awkward pulling… here’s the log, sorry for the shitty writing, I shake horribly
Never posted last night after my workout… hit upper body pull, and worked in some DL’s. It was a good workout, but training for hypertrophy for me is like sitting through a business ethics class, just kind of boring… anyways
DL’s superset with Pull-ups using a red micro band from EFS
135x10 and 10
135x 10 and 10
225 x 10 and 10
225 x 10 and 8
315 x 10 and 8
315 x 8 (fail) and 6 fail
90 x 12
110 x 10
110 x 10
110 x10
Wide neutral grip Pulldowns
130 x 15
160 x 13
180 x 10 (2)
One arm pull downs
50 x 15 (3)
Dumbbell pullovers (I love these by the way, always have)
70 x 15
80 x 15
90 x 15
Dumbbell curls
20 x15
25 x15
35 x15 (bicep started to feel a little angry)
DL’s superset with Pull-ups using a red micro band from EFS
135x10 and 10
135x 10 and 10
225 x 10 and 10
225 x 10 and 8
315 x 10 and 8
315 x 8 (fail) and 6 fail
- my grip gave out…
90 x 12
110 x 10
110 x 10
110 x10
Wide neutral grip Pulldowns
130 x 15
160 x 13
180 x 10 (2)
One arm pull downs
50 x 15 (3)
Dumbbell pullovers (I love these by the way, always have)
70 x 15
80 x 15
90 x 15
Dumbbell curls
20 x15
25 x15
35 x15 (bicep started to feel a little angry)
Hit up some shoulders yesterday, was a very quick workout and almost a carbon copy of my shoulder workout last week… this coming weekend I’ll probably reverse the order and do all my lateral raises, rear delt shit and all that fu fu stuff before I do any kind of press’s. I had to limit myself to hammer curls because my bicep was still a little strained, but was still able to go with a little weight, nothing crazy, 50 lbs.
did an actual full leg workout today, tried to keep my rest around 60 seconds between sets. Kicked off the party with
Single Leg Ext with a 5 second negative hold
25x20 (3)
40x20 (3)
Double leg Ext with a 3 second negative hold
100x20
130x 20 (2)
Leverage squat Machine with body weight step ups on a 10” step and a 3 second eccentric hold
135 x15/15 (4)
My quads and hips were pretty much smoked after this
Finished with kettle bell RDL’s, and really concentrated on using just my hamstrings and ass to bring my hips through
44x 15 (2)
53x 15 (3)
did an actual full leg workout today, tried to keep my rest around 60 seconds between sets. Kicked off the party with
Single Leg Ext with a 5 second negative hold
25x20 (3)
40x20 (3)
Double leg Ext with a 3 second negative hold
100x20
130x 20 (2)
Leverage squat Machine with body weight step ups on a 10” step and a 3 second eccentric hold
135 x15/15 (4)
My quads and hips were pretty much smoked after this
Finished with kettle bell RDL’s, and really concentrated on using just my hamstrings and ass to bring my hips through
44x 15 (2)
53x 15 (3)
Went to the gym tonight, was kind of nice, I was the only one there for about the first 45 min I was training, which left about 20 min having to work around assholes I don’t care to see… worked chest mostly, but also a little shoulders and triceps, I refer to it as upper body push. Everything felt good, however I’m still not sold on flyes… I can feel it stretching my chest out amazingly, but I can also feel it destroying my biceps tendon in my right shoulder, which is my partially torn biceps and also the only thing holding my right shoulder together any more… a lot of odd pulling and popping… otherwise the workout was good
Kicked off with Meadows 6 ways, 10 lbs x 20, and 15 lbs x 15 (2)
High Incline DB press, 60 x 15; 70 x 15; 75 x 15; 80 x 12, 10, 10
Flat DB Press, 70 x 15; 75 x 15; 80 x 15, 12, 10
Low incline flye superset with face pulls
20x15/99x20; 25x15/121x20; 30x15/132x20; 35x15/132x20
Flat Flye superset with one arm tricep push down
25/44 x 15; 25/55x15 (3)
Kicked off with Meadows 6 ways, 10 lbs x 20, and 15 lbs x 15 (2)
High Incline DB press, 60 x 15; 70 x 15; 75 x 15; 80 x 12, 10, 10
Flat DB Press, 70 x 15; 75 x 15; 80 x 15, 12, 10
Low incline flye superset with face pulls
20x15/99x20; 25x15/121x20; 30x15/132x20; 35x15/132x20
Flat Flye superset with one arm tricep push down
25/44 x 15; 25/55x15 (3)
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Did some back and biceps and rear delts last night, upper body pull muscles… did not deadlift, I’m saving that for Sunday I think on my leg day so I can do AMRAP’s at 250 and see how many sets it takes to get to 100 reps… super setted everything last nigh, and I will say, 2 exercises in my lats were stupid pumped, but that still does nothing for me… I’d rather move a mountain.
Kicked off the party with face pulls and pull-ups, did pull-ups in assisted until I hit 50, then 2 sets of 10
With an EFS orange band. Then I went with wide grip pulldowns and dumbbell rows, doing no less than 10 reps on either. Then light behind the neck pull downs really concentrating on squeezing my lats and shoulder blades at the bottom with T-Bar row… finished the back with dumbbell pullovers and dumbbell curls, and ended the party with hammer
Curls. For the most part the biceps felt good, but I did get some awkward pulling in my shoulder so I didn’t go too heavy on curls or hammers.
Kicked off the party with face pulls and pull-ups, did pull-ups in assisted until I hit 50, then 2 sets of 10
With an EFS orange band. Then I went with wide grip pulldowns and dumbbell rows, doing no less than 10 reps on either. Then light behind the neck pull downs really concentrating on squeezing my lats and shoulder blades at the bottom with T-Bar row… finished the back with dumbbell pullovers and dumbbell curls, and ended the party with hammer
Curls. For the most part the biceps felt good, but I did get some awkward pulling in my shoulder so I didn’t go too heavy on curls or hammers.
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