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RE: scruffy`s total rebuild - May 15 2007 14:16:44
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Franco
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quote:
ORIGINAL: scruffy
hi franco, ozz cut training years back due to work, kev is still coming back up there with me so it will be a shock for both of us, how you doing now? have to catch up again some time...
Sure that would be good. I'm good thanks, apart from any form of lower body work has suffered ever since I tore my hamstring in march so I'm still a way off from being where I was.
Just let me know when and where you want to train mate
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RE: scruffy`s total rebuild - May 15 2007 21:22:55
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scruffy
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quote:
ORIGINAL: Franco
quote:
ORIGINAL: scruffy
hi franco, ozz cut training years back due to work, kev is still coming back up there with me so it will be a shock for both of us, how you doing now? have to catch up again some time...
Sure that would be good. I'm good thanks, apart from any form of lower body work has suffered ever since I tore my hamstring in march so I'm still a way off from being where I was.
Just let me know when and where you want to train mate
will drop you a mail with my number mate...
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RE: scruffy`s total rebuild - May 16 2007 23:03:37
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scruffy
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woke up this morning and chest was heaving, severe doms, slightly lightened up during the day but delts took over...
leg work out this evening, first thing to try and do is get under the bar for squats, the stretch across the chest is agony
2 warm up sets on the box with the bar,
2 sets 8 reps on box 60kg
2 sets 8 reps on box 80kg (hams and groin were pulling)
2 sets 6 reps 100kg no box
2 sets 6 reps 120kg
1 set 1 rep 140kg (was easy but wanted the feel of heavier weight)
3 sets 10 reps 60kg
session today was to ease back into squatting, found very satisfying but will hurt tommorow, finished with 3 sets of leg press to stretch the hams and quads, no deads or good mornings as i think that may have over done it today...
see how i feel tomorrow 
weighed in at 13st 2lb
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RE: scruffy`s total rebuild - May 17 2007 12:11:00
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Franco
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Did you make your own box?
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RE: scruffy`s total rebuild - May 18 2007 18:31:35
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scruffy
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still got severe doms in the legs, hams and glutes, chest has eased slightly along with delts, 20kg of protein delivered today so time to start growing as well....
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RE: scruffy`s total rebuild - May 18 2007 22:47:10
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scruffy
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tonights session was hard due to the doms,
behind the neck press 4 sets 4-6 reps 40-50kg
glose grip bench 4 sets 6 reps 50kg (tri`s are very week at the moment)
shrugs 3 sets 10 reps 110kg
french press 3 sets 10 reps 65`s
did some lateral raises and finished with some bi work....
upped my carb intake from last tuesday and feel a lot more energetic and a bit fuller (could be wishful thinking thou) will be on the protien shakes next week and start a proper diet as of monday, all systems go...
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RE: scruffy`s total rebuild - May 21 2007 23:03:08
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scruffy
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good session tonight
militry press, worked up in fives for 6 reps
up to 60kg
decline bench 4 sets 60kg (felt tired after mp but good)
hammer shoulder press 4 sets worked up to 80kg for 6 reps
tri dips 3 sets bodyweight + 20kg
flyes worked up to 40`s
tonights session was good, focussed more on movement than weight
weighed in a 13st 6lb so 4lb up since last week...
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RE: scruffy`s total rebuild - May 23 2007 21:42:55
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SpongeBob
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good luck dude! starting from what feels like scratch lol 814lbs total lol at the min wrong side of the 1000 hahaha
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Bench 140kg/308lbs
Squat 220kg/484lbs*2
Deadlift 265kg/583lbs
Total 625kg@15st10
Normal program resumes 2007
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RE: scruffy`s total rebuild - May 23 2007 23:12:53
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scruffy
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quote:
ORIGINAL: SpongeBob
good luck dude! starting from what feels like scratch lol 814lbs total lol at the min wrong side of the 1000 hahaha
cheers mate, when the weights are flying will pop up for another session with you northerners...
gym was hot tonight, pushing on 40 in there, hard day at work with little fluid or food intake so decide on squatting form tonight, eventually got comfy on the wider stance again, but no ham strength at all, so good mornings will need addressing,,
worked up to 160kg to comp level squats tonight, despite the heat it was a productive session, need to eat and drink more during the day, finding it hard now to adjust mid week,
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RE: scruffy`s total rebuild - May 23 2007 23:38:54
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scruffy
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going as expected i think, was hoping for more but you always do, just need to eat....lol
hows the bench going now?
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RE: scruffy`s total rebuild - May 31 2007 0:45:40
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scruffy
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weighed in at 13st 10lb so up 8lb from start...
shoulder press hammer machine worked in 6 reps up to 95kg which maxed out the last two sets...
standing militry press 60kg 3 sets 6 reps
decline bench, 5 sets working up to 80kg for 6 reps
dips in between bench 4 sets 6 reps with 60kg on lap, finished with lat pushdown...
delts and tri`s feel a lot stronger already and are not fatiruing as quickly, noticiable size in arm and shoulder region too, althou missed last two workouts, need to eat more thou, deads for friday so will be interesting,
started adding a carb drink in now half hour before workout and defianetly feel better for it....
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RE: scruffy`s total rebuild - Jun. 5 2007 0:56:37
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scruffy
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13st 13lb another 2lb up, all in all just started week 2 and up 12lb already...
friday`s session
good mornings
worked up to 6 reps 70kg, felt weird getting back into these but soon hit the groove
sldl1s from a box, again sets of six working up to 120kg, found flexibility a challenge but felt good
deads up to 140kg just to get back in to the swing of things, just singles, went better than i thought
shrugs 90kg for 3 sets 10 reps
saturday......walking like a penguin,,,,,do i need to say more
monday..
hams are still tight so squats was always gonna be hard, so kept the weight low and tried various foot and stance positions, finally found a wide groove i really liked, got some vids but cant work how to post them
worked up to the 150kg
leg press, was a killer to start with with the tight hams, but started to loosen, worked up to 260kg for 6 reps, felt good at the end...
still need to eat more, no where near enough, progress is slower than anticipated, but i think relistically i was hoping to much,,only been two full weeks...
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RE: scruffy`s total rebuild - Jun. 10 2007 21:41:35
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scruffy
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wed...hams are still hurting and now quads too....
shoulder press worked up to 100kg, felt good at 6 reps, seeing growth already
decline bench worked up to 100kg and tri`s are finding it easier now, feeling myself getting stronger every week now
flat bench 100kg for triples, just to get form back
lateral raises, delts are fried by now so just nocked out sets on the cable machines
close grip bench with ez bar, worked up to 80kg
tri dips, bodyweight and 2 20kg weights for sets of ten
friday
good mornings, worked up to 90kg for sets of 6, hams were still tight
seated row, sets of 6 with half the stack
close grip pull down sets of 6 with half stack
shrugs sets 6 reps 100kg
good week once more and a tad under 14st
looking for the weight increase to slow down quite a bit soon, but enjoying it so far
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RE: scruffy`s total rebuild - Jun. 13 2007 20:12:42
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scruffy
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mondays session, first session since starting back with very little doms,
worked on form with squats, trebles in 20kg increments going below parrellel
worked up to 160kg for two
felt real good and getting the groove back, weight seemed heavy so did two walkouts with 200kg, that felt good too, so added a half squat with that.....
very demanding squat session,,
leg press worked up in 40kg in 6 reps to280kg weights are still moving up and feel heavier and fuller....
was taken at the manchester meet so got a bit of catching up to do
in the gym on monday, no suit either
wed
took my first protein suplement today, was gonna hang it out till next week, but got it in there, cut the crap food out too, sitting here now and buzzing for tonights bench session, so will see how it goes
< Message edited by scruffy -- Jun. 13 2007 20:25:25 >
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RE: scruffy`s total rebuild - Jun. 13 2007 23:54:26
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scruffy
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good session tonight, weighed in at fourteen four, so progress is still coming,
shoulder press worked up to 100kg for 6 reps, certainly was easier then last week
decline press 110kg worked up to for 6 reps
flat bench was triples up to 100kg
lateral raise
flyes sets of ten
and dips between benches with additional 40kg
just did another two walkouts with the 200kg for squats to get used to the weight....
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RE: scruffy`s total rebuild - Jun. 18 2007 20:12:48
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scruffy
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one month in and one stone 3lb (17lb) abs are still visible, but only just, getting comments now on how quick the size is coming back, trying to slow it down a bit now as i want lbm rather than overall bulk.... cleaning the diet up a bit further now too, been put on seed mix to snack on thru the day (one pack 14g protein, 2.8g sat fat,) very unusual for me as i would never have eaten this stuff before but my mind is being opened for the better, would like to hit 15st before sept and then lbm up to 16st for xmas.......still not on the protein drinks yet, which i will add when gains slow down.....feeling a lot bigger and fuller, tri`s and delts are growing well, legs are too, back seems slow but will come no doubt, still looking for a trial comp early next year......off for legs tonight...
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RE: scruffy`s total rebuild - Jun. 19 2007 0:04:29
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scruffy
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just got so much into squats tonight, great session, more than i could have hoped, worked in trebles adding 20kg a time up to 160kg, treble at 160kg, treble at 180kg and then to finish a deep single at 200kg, back to a treble at 170kg, felt awesome, never thought would be hitting this so quick, walkout with 220kg and then walkout with 240kg both walkouts were easy and stable with a ten second holding time, loved this training session, now on a high, bring it on....
< Message edited by scruffy -- Jun. 20 2007 20:22:46 >
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RE: scruffy`s total rebuild - Jun. 27 2007 20:43:30
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scruffy
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wednesdays taraining was a bit lacklustre due to mondays all out, so took it a bit easy, did mostly bdumbell work after delts, no increase in weight, used same weight and rep scheme as before,
fridays session i had to miss as stomach was playing up...
monday, squats again, wanted to take it easy as this is last week before a week of rest but as always did not,
triples up to 170kg then singles at 180kg, 190kg, 200kg and 210kg, another milestone crossed, far better than i ever thought, finished with two walkouts with 250kg, these are really helping with confidence of a heavy weight on the back, felt real comfy too
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