boldt Posted March 11, 2014 Share Posted March 11, 2014 I'm in the process of getting back into shape at the end of august last year I injured myself to the point where I couldn't lift for a while than when I could I lost so much progress I was discouraged and gave up. Last summer my prs were Bench 325*1 Squat 450*3 Deadlift 600*1 Shoulder press 275*1 Now that im starting over im going to start my pr's over again so i can see improvement instead of how far I have to go. Quote Link to comment Share on other sites More sharing options...
boldt Posted March 11, 2014 Author Share Posted March 11, 2014 3-10-14 Monday Bench 135x10x6 Incline db fly 25x10x6 pull downs to chest 110x10x3 100x10x1 90x10x2 Reverse machine flys 35x10x6 incline db press 50x10x3 45x8x3 Single arm db rows 60x12x6 Cable pull over 90x10x6 Next two lifts are superset (biceps, triceps) Cable tricep extensions 120x10x6 Bicep bb curls 75x10x2 55x12x6 Decline sit ups with 20 seconds rest 10 sets of 10 Quote Link to comment Share on other sites More sharing options...
boldt Posted March 11, 2014 Author Share Posted March 11, 2014 3-11-14 Tuesday Shoulder press 95x8x4 Front db raises 25x10x6 Single arm db press 40x8x4 Shrugs 135x10x6 Cable front raises 90x10x4 Cable face pulls 100x10x4 Leg raises on dip machine Bwx10x6 Quote Link to comment Share on other sites More sharing options...
boldt Posted March 13, 2014 Author Share Posted March 13, 2014 3-13-14 10 min warm up run Bench 155x10x3 155x8x1 Dips Bwx4 Felt my shoulder tweaking pretty bad so stopped Machine chest fly 65x10x6 Incline db press 40x10x6 pull downs 100x10x1 110x10x2 100x10x1 90x10x2 Seated cable rows 85x12x6 Cable pullover 85x10x10 Superset tri's & bi's Triceps 85x10x10 Biceps 55x10x10 Decline sit ups Bwx10x6 Quote Link to comment Share on other sites More sharing options...
boldt Posted March 17, 2014 Author Share Posted March 17, 2014 3-14-14 Friday Shoulder press- standing of course 95x10x4 95x8x2 Single arm press- standing 35x10x4 30x10x2 Front & lateral raises(superset) 25x10x3 Cable front raises and face pulls (superset) 90x10x6 75x10x6 Tricep extensions & bb cirls 120x10x10 55x10x10 3-15-14 Ran the fargo 5k im usually against any running over 30 seconds but the girl that asked me to run with was exceptionally cute so I broke my rule. Quote Link to comment Share on other sites More sharing options...
boldt Posted March 17, 2014 Author Share Posted March 17, 2014 3-17-14 Deadlift & bb rows 185x10x3 135x10x3 Pull downs and hamstring curls 135x10x3 80x10x3 Seated rows and db curl 135x10x3 35x10x3 Db shrugs and machine ab curls 70x10x3 90x10x3 Tbar row and pull overs 90x10x3 110x10x3 Assisted pull ups till failure -100bwx6 -115bwx6 -145bwx12 Seated cable curls Not sure how the measuring works but ill just write the number I put it on 10x10x2 12x10x2 10x10x1 This was not my work out I lifted with a friend and just lifted what he wanted to lift Quote Link to comment Share on other sites More sharing options...
boldt Posted March 18, 2014 Author Share Posted March 18, 2014 3/18/14 tuesday im having this wierd sharp pain thats going down my neck into my back and its really hard to turn my head to the left without shooting pain so i took it decently easy today shoulder press 95x3x1 135x5x1 95x8x3 single arm db press 30x10x2 35x10x1 40x10x2 lateral raises 20x10x3 face pulls 115x10x3 triceps extensions 110x10x1 100x10x1 85x10x1 70x10x1 60x10x1 today was a pretty hard day for lifting but yesterday was my 1,500 calorie day so im guessing the fatigue is the dieting kicking in Quote Link to comment Share on other sites More sharing options...
boldt Posted March 18, 2014 Author Share Posted March 18, 2014 if anyone has any suggestions on how to fix that let me know Quote Link to comment Share on other sites More sharing options...
Frank Pizzo Posted March 18, 2014 Share Posted March 18, 2014 if anyone has any suggestions on how to fix that let me know Good luck building yourself back up, you seem to be doing a good job so far! If your asking about the fatigue I would suggest coffee (black with nothing added) thats always helped me when I've tried to cut weight and still lift vigorously...if your asking about the neck pain I'd wait a couple days and if it doesn't get better maybe consult your physician. If I'm not prying too bad what type of injury did you sustain (just curious)? 1 Quote Link to comment Share on other sites More sharing options...
boldt Posted March 21, 2014 Author Share Posted March 21, 2014 if anyone has any suggestions on how to fix that let me know Good luck building yourself back up, you seem to be doing a good job so far! If your asking about the fatigue I would suggest coffee (black with nothing added) thats always helped me when I've tried to cut weight and still lift vigorously...if your asking about the neck pain I'd wait a couple days and if it doesn't get better maybe consult your physician. If I'm not prying too bad what type of injury did you sustain (just curious)? i damaged my hamstring and herniated a disc doing a deadlift. my tendons in my right arm were also starting to scream so it felt like my whole body was falling apart especially because i blew an ear drum out squatting like 4 months before that so i figured it was time for a step back. ill try the coffee thing before i lift tomorrow and see how it does Quote Link to comment Share on other sites More sharing options...
boldt Posted March 21, 2014 Author Share Posted March 21, 2014 3/21/14 went to the cities for a friends birthday so didnt lift yesterday and got back late today so i just broke out the pull up bar and just did as many sets of 10 as i could do pull ups- neutral grip bwx10x3 pull ups wide grp bwx10x1 chinnups bwx10x1 pull ups- neutral grip bwx8x2 Quote Link to comment Share on other sites More sharing options...
Frank Pizzo Posted March 21, 2014 Share Posted March 21, 2014 if anyone has any suggestions on how to fix that let me know Good luck building yourself back up, you seem to be doing a good job so far! If your asking about the fatigue I would suggest coffee (black with nothing added) thats always helped me when I've tried to cut weight and still lift vigorously...if your asking about the neck pain I'd wait a couple days and if it doesn't get better maybe consult your physician. If I'm not prying too bad what type of injury did you sustain (just curious)? i damaged my hamstring and herniated a disc doing a deadlift. my tendons in my right arm were also starting to scream so it felt like my whole body was falling apart especially because i blew an ear drum out squatting like 4 months before that so i figured it was time for a step back. ill try the coffee thing before i lift tomorrow and see how it does Dang that's a pretty bad list of injuries...it was definitely a good idea to step back from weight training. I'd bet dollars to pesos your strength will be back where you were very soon. Iv'e had lay offs from weights lasting 2 or 3 years at a time and came back in a few months (4-6) to a similar level of strength. Keep it up man. Quote Link to comment Share on other sites More sharing options...
boldt Posted March 21, 2014 Author Share Posted March 21, 2014 if anyone has any suggestions on how to fix that let me know Good luck building yourself back up, you seem to be doing a good job so far! If your asking about the fatigue I would suggest coffee (black with nothing added) thats always helped me when I've tried to cut weight and still lift vigorously...if your asking about the neck pain I'd wait a couple days and if it doesn't get better maybe consult your physician. If I'm not prying too bad what type of injury did you sustain (just curious)? i damaged my hamstring and herniated a disc doing a deadlift. my tendons in my right arm were also starting to scream so it felt like my whole body was falling apart especially because i blew an ear drum out squatting like 4 months before that so i figured it was time for a step back. ill try the coffee thing before i lift tomorrow and see how it does Dang that's a pretty bad list of injuries...it was definitely a good idea to step back from weight training. I'd bet dollars to pesos your strength will be back where you were very soon. Iv'e had lay offs from weights lasting 2 or 3 years at a time and came back in a few months (4-6) to a similar level of strength. Keep it up man. Thanks man i appreciate it! Quote Link to comment Share on other sites More sharing options...
boldt Posted March 21, 2014 Author Share Posted March 21, 2014 3/21/14 friday bench 135x10x5 machine chest flys 85x10x2 75x10x3 shoulder press 95x8x3 single arm db press 35x10x5 lat pull downs 115x10x5 cable pull overs 90x10x5 tri's and bi's were a superset cable tricep extensions 100x10x4 bb bicep curls 75x8x3 75x7x1 leg raises on the dip machine bwx10x6 im trying to do a upper body lower body split for my new workout plan, i didnt put a lot of research into what lifts would be best put where yet, so this next two weeks will be an experiment. id love to get some input from people that had some success with a split. Quote Link to comment Share on other sites More sharing options...
boldt Posted March 21, 2014 Author Share Posted March 21, 2014 also if anyone is pretty good with cutting you should give me some advice, right now im eating 2,400 calories or less trying to stay above 150 grams of protein and my fat is usually around 15g to 35 a day but i did have two high days at 70g and my carbs have been landing between 150 and 230 oh im 6'2" and 198lbs Quote Link to comment Share on other sites More sharing options...
boldt Posted March 24, 2014 Author Share Posted March 24, 2014 3-22-14 Squats (superset w squat box jumps) 135x10x6 Single leg press -sleigh 90x8x3 Calve raises 135x12x5 Hanging leg raises Bwx10x3 Single leg butt kicks Bwx8x3 Quote Link to comment Share on other sites More sharing options...
boldt Posted March 24, 2014 Author Share Posted March 24, 2014 1-23-14 Sunday Bench 135x10x6 Standing shoulder press 95x8x4 95x7x2 Incline db bench press 55x10x1 40x10x5 Lat pull downs 100x10x1 130x10x5 Tbar row 135x10x3 Cable pull overs 85x10x1 100x10x1 135x10x4 Machine Chest flys 145x10x6 Superset bi's and tri's Bb curls 65x10x6 Tricep extensions 130x10x5 Quote Link to comment Share on other sites More sharing options...
boldt Posted March 25, 2014 Author Share Posted March 25, 2014 3-24-14 Rest day Also high calorie day Quote Link to comment Share on other sites More sharing options...
boldt Posted March 26, 2014 Author Share Posted March 26, 2014 3-25-14 Tuesday Db step ups approx. 36in 25x8x5 Decline sit ups with weight behind head 15x8x5 Hanging leg raise Bwx8x4 Calf raises 135x10x4 Squat box jumps. approx 36in. Bwx8x5 Shot around the basketball courts for one hour just to get some light cardio Quote Link to comment Share on other sites More sharing options...
boldt Posted March 27, 2014 Author Share Posted March 27, 2014 3-26-14 Wednesday Shoulder press 135x8x1 135x6x1 95x10x4 Bench 135x8x5 135x12x1 Single arm shoulder press 35x8x4 40x8x2 Chest flys 95x10x1 85x10x3 75x10x2 Cable pull overs 130x10x4 145x10x1 160x10x1 Facepulls 130x8x4 115x10x2 Lat pull downs 135x10x1 115x10x2 100x10x3 Bicep bb curls and tricep extions. Bc 55x10 100x10 Just alternated between the two until failure. I think I got bored after the 8th or 9th set After I was planning on shooting around for a bit but got talked into playing a couple games. My cardio is shit but my hops were really high I dunked it about 4 times in the game so glad my hamstring is fine. I had trouble walking later in the night though my low back on the right side just above my glutes had a sharp sting to it every time I weighted that foot Quote Link to comment Share on other sites More sharing options...
boldt Posted March 28, 2014 Author Share Posted March 28, 2014 3-27-14 Thursday Squat supersetted with bw squat box jumps 135x8x6 box jumps approx 28in Calf raises superset with single leg box jumps approx. 20 115x10x4 Decline sit ups with weight behind head 15x8x6 Leg extensions 85x10x4 Leg raises on the dip machine with back support Bwx8x6 Quote Link to comment Share on other sites More sharing options...
boldt Posted March 28, 2014 Author Share Posted March 28, 2014 (edited) Yesterday marked 3 weeks from when I started dieting and lifting serious again and luckily I thought to take a picture because after looking at a picture before and now I am really surprised how much I progressed in 3 weeks Edited March 28, 2014 by boldt Quote Link to comment Share on other sites More sharing options...
boldt Posted March 31, 2014 Author Share Posted March 31, 2014 3-30-10 Sunday Standing shoulder press 95x10x6 Bench 135x8x6 Pull ups Bwx6x2 Lat pull downs 100x10x6 Single arm db press 40x8x6 Machine chest flys 85x10x6 Cable pull overs 135x10x6 Single arm tricep extension-no rest between sets just a burnout set alternating arms 40x10x6 25x10x6 Db bicep curl- 30x8x6 25x3x6 Superset bb curls & tricep extions Bb curls 55x10x7 Tricep extensions 100x10x7 Chest incline press 140x10x6 Quote Link to comment Share on other sites More sharing options...
boldt Posted April 2, 2014 Author Share Posted April 2, 2014 3/31/14 monday squat supersetted with squat box jumps 135x8x5 185x8x1 calve raises supersetted with single leg box jumps 135x10x6 decline weighted sit ups 15x8x6 hanging leg raises bwx8x6 leg extensions 80x10x6 also played two hours of basketball Quote Link to comment Share on other sites More sharing options...
boldt Posted April 2, 2014 Author Share Posted April 2, 2014 4/1/14 tuesday i split todays workout into two parts so i could eat something in between shoulder press 95x3x1 135x3x1 185x0x1 failed pr attempt... probably could of gotten it if i warmed up better or did this on monday, was pretty sore going into attempt 135x8x1 115x8x3 95x8x2 single arm db press 45x8x6 tricep extensions over head 70x12x4 single arm tricep extensions overhead 40x10x3 one arm bb shoulder raise... were one end of the bb is in a corner 25x12x1 35x12x1 45x12x4 went and played basketball for two hours home ate than came back pull downs 100x10x1 115x10x1 130x10x1 145x10x3 db rows 65x10x6 cable pull overs 130x10x6 reverse flys 45x10x6 db curls would do 8 with one arm switch to the other arm and just keep rotating till i couldn't lift the weight 30x8x6 went and played basketball for an hour Quote Link to comment Share on other sites More sharing options...
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