Captain's Log (some new pictures at last) >>>

I've decided to set up a new journal after my old journal became a log of my injuries!  Hopefully the new journal will be injury-free!
 
I won't bother with my training history or introduction because its all in my old journal.
 
Let the training begin...

 14 August  11 September
 14 August  11 September

Reserved for goals

Total Body Training
Week 1, Workout 1
3 sets, 5 reps

Pre-workout: static and dynamic stretching, rotator cuff warm-up
Rack pulls: 130kg x5, 120kg x5, x5
Quad extension: 40kg x5, x5, x5
Decline bench: 80kg x5, x5, x5
Wide parallel chins: BW+12.5kg x5, x5, x5
Seated DB press: 26.5kg x5, x5, x5
Shrug: 80kg x5, x5, x5
DB curls: 16.5kg x5, x5, x5

Rack pulls - warm up was ok but 130kg was a bit heavy.  I can handle 120kg but I think next week I will experiment with lighter weight and wider grip and get the form down.

Seated DB press - bit heavy, didn't feel it in the shoulders really because I was focussing on getting it up and down.  Again I'll go a bit lighter next week...have to accept I'm not as strong as I once was!

Everything else was fine.  Those who have followed my journal will know this is the 3rd time I've started the TBT routine and have yet to complete a full program of it!  Fingers crossed no more injuries!

Total Body Training 
Week 1, Workout 2 
3 sets, 8 reps 

Pre-workout: static and dynamic stretching, rotator cuff warm-up 
Incline BB press: 60kg x8, x8, x7 
Hack squat: 50kg x8, x8, x8 
DB row: 36.5kg x8, x8, x8 
Ham curls: 17.5kg x8, x8, x8 
EZ curls: 37.5kg x8, x8, x8 
Dips: BW+10kg x8, x8, x8 
Lat raise: 12.5kg x8, x8, x8
Cardio: 10mins bike, 2miles walking 


Incline BB press was harder than I was expecting.  I had the bench quite high though, about 40-45 degrees.  May drop it down a notch next week to see how that feels.

Boom first entry!

Good luck with new journal mate- I'll try and keep up with you on this one, I can't keep up with many/much.
 
Any plyo?

you figured the old journal was jinxed then?
and you decided to get back on the TBT too. i may just have to do this too (yeah i keep saying it) as getting time to do the 3 dya split is tricky right now.
i'll try and keep track this time to mate ;)

1ManRiot


Boom first entry!

Good luck with new journal mate- I'll try and keep up with you on this one, I can't keep up with many/much.
 
Any plyo?

Pop in when you can to offer your worldly wisdom mate...or if you have any questions about Southampton!
No plyo yet mate, can't jump!
 
I reckon another 2 weeks and I'll start it.  Need to get my hands on a couple of medicine balls for it.

MikeST


you figured the old journal was jinxed then?
and you decided to get back on the TBT too. i may just have to do this too (yeah i keep saying it) as getting time to do the 3 dya split is tricky right now.
i'll try and keep track this time to mate ;)

Yeah give it a go mate, its a good way to train.  Hopefully I'll get to the end of it this time.
 
How's things with you? PCT over?

yeah pct done, things nearly back to normal and bulk of gains kept, all worked out quite nicely really certainly worth doing, just want more now hehe but then thats why we do this.

Hopefuly you will stay injury free mate

What do you do for your rotator cuff warm up?  Iv found some excercises on the net, was going to start doing some on my off days with very light weights

Captain T

I reckon another 2 weeks and I'll start it.  Need to get my hands on a couple of medicine balls for it.

 


If you want to do it on the cheap, and you have an hour or so to spare...basketballs and sand are your friend.  I made a couple recently for about 7 quid...

Hopefully this ones stays less painful

all the best el capitan

MikeST


yeah pct done, things nearly back to normal and bulk of gains kept, all worked out quite nicely really certainly worth doing, just want more now hehe but then thats why we do this.

Sometimes the learning is as much fun as the lifting!!

shields144


Hopefuly you will stay injury free mate

What do you do for your rotator cuff warm up?  Iv found some excercises on the net, was going to start doing some on my off days with very light weights

Definitely use light weights, I use 0.5kg, 1.25kg or max 2.5kg.  There are a lot of exercises, I'll try to dig out some videos for you this evening.

Sax


If you want to do it on the cheap, and you have an hour or so to spare...basketballs and sand are your friend.  I made a couple recently for about 7 quid...

That sounds interesting.  How exactly did you go about it?  Do they work well?

Incredible Bulk


all the best el capitan

Tony Barnes


Hopefully this ones stays less painful

Thank you chaps.

 


Definitely use light weights, I use 0.5kg, 1.25kg or max 2.5kg.  There are a lot of exercises, I'll try to dig out some videos for you this evening. 

Thanks mate, that would be helpfull

Good luck Captain Birdseye!

Captain T

Sax


If you want to do it on the cheap, and you have an hour or so to spare...basketballs and sand are your friend.  I made a couple recently for about 7 quid...

That sounds interesting.  How exactly did you go about it?  Do they work well?

Basically you deflate the ball, push through the valve, stick a funnel in and fill with sand.  I filled the hole up with a putty I got in the pound shop. There are vids on youtube. Not got a chance to use them yet 

Easy... just subscribing to your journal... all the best mate...