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Uphill Battle


boldt

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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.

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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

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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

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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

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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.

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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

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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

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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)?

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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

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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

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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.

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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!

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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.

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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

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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

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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

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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

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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

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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

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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 by boldt
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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

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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

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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

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