Back from the Abyss - 3 month shoulder op layoff/1 month travelling - hit it hard 2012

Hey guys,
 
I'm 29 years old, 19 stone, 6"4, rugby player and my BF is prob at the moment about 20%.
 
I had been training sporadically since I was 18 but got serious about 3 years ago and managed to get my lifts up to a good standard and also get in good shape but then was hampered by constant shoulder problems that lead to me losing all my gains and being in and out of the gym for the past 18 months until I bit the bullet and got the Op in Sept this year (cutting 3 parts of bone out of my shoulder to widen the gap for the tendon and repairing my frayed rotator cuff)
 
I am off to Thailand for a month on Fri and back 6th of Jan where I have the all clear from the Surgeon, so will be back into a 5 day split details below and the diet below as well.
 
My aims are as follows:
 
May 2012:
 
Drop BF by 4 - 5%
Bench to 100kg for 10 reps
Deads to 160kg for 6 reps
Squatts to 120kg for 6 reps
 
Dec 2012:
 
Be around 12 - 14% BF
Bench back to 120 for 10 reps
Deads back to 220kg for 1 rep - 180 for 6
Squatts back to 180kg for 1 rep - 150kg for 6 reps
 
Workout: 5 day split
 
Monday Eve Legs:
 
Squatt 5 x 6
Leg Press 3 x 8
Straight Leg Deads 4 x 6
Leg extentions 3 x 10
 
Tuesday Lunch Chest
 
Flat Bench 4 sets - 10, 8, 8, 6
Incline Flyes – 3 x 10
Incline DB Press - 4 sets - 10, 8, 8, 6
Cable Crossovers – 3 x 10
 
 
Wednesday Eve Back:
 
Deadlift - 5 x 6
Seated row - 4 sets - 10, 8, 8, 6
Assisted Pull ups 3 x fail
Bent over row – 3 x 10
 
Thursday Lunch Shoulders
 
Seated Smith Machine Press 4 sets - 10, 8, 8, 6
Reverse Flys – 3 x 10
DB Press - 4 sets - 10, 8, 8, 6
Uprght Row – 3 x 10
 
Thursday Eve Rugby Training
 
Friday Lunch Arms:
 
Close Bench - 4 sets - 10, 8, 8, 6
DB Curls – 3 x 12
Dips – 3 x failure
Close grip pull ups – 3 x failure
Tricep extensions 3 x drop sets.
 
Sat afternoon - Rugby match
 
Diet
 
6.40 wake up
7.12 Train - protein shake
8.00 office - 3 scrambled eggs on 2 whole grain toast and venti white americano and 1 bananna
10.30 - chicken breast and rice and veg packet OR tuna and cucumber sarnie
11.30 - Enrage Pre workout shake
12.00 - Gym
1.30 PWO Afterglow shake
2.00 - chicken breast and sweet potato/rice and veg and portion of fruit
2.30pm Venti White Americano
4.30pm-  chicken breast and rice and veg packet OR tuna and cucumber sarnie
6.00 Protein Shake
6.21 - Train
7.00 -Home
EITHER
7.30 gym
8.30 PWO Shake
9pm dinner - steak, veg and baked potatoe OR grilled salmon, steamed spinach and baked potatoe OR large lamb shish kebab OR chicken stir fry
OR
8pm dinner - steak, veg and baked potatoe OR grilled salmon, steamed spinach and baked potatoe OR large lamb shish kebab OR chicken stir fry
 
The eve will depend on what day it is and if I am at gym.
 
Diet may look a bit repetitive but I am pretty good to sticking to it in the week so long as my dinner are changed around in the eve's and the eggs will be switched between poached and scrambled and the lunch will be changed up every now and then but around the same premise.
 
Decided to make this now so that it gives me the kick up the backside to hit it hard straight away in the new year and also to get some advice to iron out any kinks etc... that I may have in my routine.
 
Thanks for taking the time to read - looking forward to the comments.
 

Got back from a month in Thailand on fri and first day back at work then straight to the gym this eve after a ten hour day and a little jet lagged still.

However: diet was spot on today as set out above and session went as follows.

Leg ext:

68 x 12
75 x 12
82 x 12

Squatts:

60 x 10
90 x 7
100 x 6
100 x 6

Leg press:

170 x 8
210 x 8
250 x 6
250 x 6

Leg Curls, single leg:

20 x 10
20 x 10
20 x 10

Felt ok today, didnt go too heavy on anything as just trying tosmooth back in to the form etc..

tried leg ext first to try and pump some blood in the muscles before squats. It not sure if i like that or will just prefer some light sets on squats.

Nice to finally be back in the gym, form struggled on the squatt as shoulder was painful getting it back under the bar, felt tight in the capsule whilst holding the bar on my shoulders, just need to
Loosen it off' hip flexors tight too so going to crack on with the foam roller and stretching.

Chest tomorrow eve and excited about it.

In for chest on Tuesday, diet was spot again:
 
7am Whey in water
8.30 3 scrambled egg on 2 wholegrain toast no butter
11am whey in water
1pm quarter chicken with jerk seasoning, i small sweet potatoe, salad
2pm 3 slices of pinnaple
4.30pm tuna sandwich - tin of tuna in spring water with slices of cucumber and 2 wholegrain slices of bread no butter
6pm Pre workout shake - Enrage
7.30pm PWO - Afterglow
8.45pm grilled pork, steamed rice and boiled veg
 
Routine went as follows.
 
Thoracic Ext on foam roller 3 x 10
Thoracic Rotations 3 x 10 on each side
 
Machine Flys
 
30 x 12
45 x 12
55 x 8 - lost some form and feeling so dropped the next one
50 x 10
 
Machine Chest Press as all benhces were packed:
 
60 x 10
65 x 8
70 x 8
70 x 6
 
Incline Barbell Press:
 
40 x 12
50 x 10
50 x 10 slight pain in shoulder so left same weight and just tried to concentrate on keeping a tight back and chest open to stop impingment.
50 x 8
 
Flat Flyes:
 
14's x 10 felt very weak at the bottom stretch part and struggled with form so dropped to 12's which felt a bit embarrassing lol.
12's x 12
12's x 10
 
Rotator cuff lying external rotations with 4kg's 3 x 10 each side.
 
All in a decent enough session although some pain in the shoulder but hopefully that's just stiffness from not being used for 4 months, the thoracic extensions felt good and just ordered a foam roller on Amazon so i can get these done each day and also been adding some wall slides in and it turns out I am about as flexible as a lump of wood so will be doing wall slides twice a day to try and increase my flexibility.
 
Back tonight hopefully unless I wangle myself a ticket for the spurs match and then it will be back on Thurs instead.
 
 

Day off yesterday to go and watch the might Spurs march into joint 2nd place!!!! football with No beers felt like a weird combo but worth it as clear head this morning and pumped for a big back workout and lots of foam rolling before hand!
 
Will update session in the morning.

Keep on Rolling.................. 
 
Back today and started with a full roll of my back and thoracic extensions also rolled my thighs and ITB which lead to some funny looks in the gym due to the noises coming out of my mouth, legs were still in bits after my first squatt for 4 months on Mon but feel better this morning.
 
The session didnt go as I had planned due to being at work til 9pm so only a short session as had an hour journey home after the gym and then back at my desk for 7.30am - loving life :(
 
Anyway put the worlds smallest violin away for my sob story and the session went as follows.
 
Seated Row:
 
36kg x 18
55 x 12
68x 12
77 x10
86 x 6
 
T-Bar Rows
 
20 x 12
40 x 12
60 x 8
60 x 6
Struggled a bit with the form and getting the mind/muscle connection and didnt feel it too much but anyway was a good explosive power move, just need to get zoned in more which i'm sure will come.
 
Wanted to get some re-hab on my shoulder mixed in so did bent over lat raises:
 
8's x 10 
8's x 10
6's x 10
 
coupled with lat pull downs but with a 3 second pause at the bottom to help strengthen and pull my shoulders back.
 
32 x 10
32 x 5
32 x 5
 
Rotator Cuff
 
4's x 12 each side
4's x 8 each side
4's x 8 each side
 
Obviously it wasn't the session I was hoping for as didnt get deads in or any assisted pull ups but time was against me and with the short session I still didnt get home til just after 11pm.
 
Anyway should be out of here by 5pm today so will smash up a bicep/tricep session before having the weekend off other than a round of golf.