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scruffy`s total rebuild (added squat pics and vids) - Jun. 29 2006 19:09:34
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scruffy
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thought i would start this journal to track my progress...
quick history,,,,was doing well in powerlifting 217kg bench, 250kg dead, 245kg squat..and then i had a family issues, my dad was diagnosed with cancer and needed help,with no eating properly and no training in just over six months i have dropped 4 stone from 17 to just under 13, and now i am as week as a kitten ...100kg bench, 160kg squat and dead i have not tried yet...
so this is where it all begins again...............
trained last night and it was such a relief, mind was foccused and the tempo was just there, the desire from within was pushing me along and for the first time in ages i am looking forward to the next one.... my aim now is to compete on my 40th birthday at the masters in a powerlifting comp and completely blow my previous bests away which i am so determined to do, will be logging food and training on here as often as poss and any comments and critisisms are welcome, the smallest things can make the biggest differences......
< Message edited by scruffy -- Apr. 28 2008 17:34:51 >
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RE: scruffy`s total rebuild - Jun. 29 2006 19:25:28
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dirtyvest
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Wow, Scruf, I wasn't aware things had been so rough for you bud. Hope things are looking on the up now.
This should be good reading. I'm sure you'll gain much back pretty soon. All the best
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RE: scruffy`s total rebuild - Jun. 29 2006 19:31:43
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scruffy
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yes back in the gym was humiliating, but it also serves to fuel the desire, i am dreading the first couple of months but if things go according to plan then it wont take long to get some decent size back...
weighed in at 13 stone exactly of 6.30 this evening, would say bf% is around 12-14% so not to shabby will get some measurements tonight so i can compare as the months roll past..
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RE: scruffy`s total rebuild - Jun. 29 2006 19:35:56
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scruffy
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makes a bit of a change was reading my old logs of when i started to powerlift and was using a hybrid routine that me and ozzy constructed before i went over to westside, so as it worked before it will work again, but better, my biggest stumbling block will be diet and consuming enough food...
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RE: scruffy`s total rebuild - Jun. 29 2006 19:40:08
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boar
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Best of luck scruffy , nice to see your cranking up a journal
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RE: scruffy`s total rebuild - Jun. 29 2006 21:40:07
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Little A
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Sometimes mate you gotta step back and deal with other issues. As much as we love training, it aint the be all and end all.
You've been there before and you will again.
Permission to periodically drop by and check you're not slacking??? 
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RE: scruffy`s total rebuild - Jun. 29 2006 22:04:07
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majorinsano
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Best of luck mate - be interesting to see your routine
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RE: scruffy`s total rebuild - Jun. 29 2006 22:28:28
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Rob1985
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Will be reading this one. Best of luck with it 
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RE: scruffy`s total rebuild - Jun. 29 2006 22:46:19
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James
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Good to speak to you on the phone the other night buddy. Glad things are back on track - you're an experienced trainer and an expert in your field, so you'll have no trouble getting back there mate
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RE: scruffy`s total rebuild - Jun. 29 2006 23:26:04
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LOCUST
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Well done on getting back in the gym mate !!!
sorry to hear about the probs buddy, but looking up i hope now !!
If you get bored and you fancy a training session one weekend give me a shout mate, maybe we coukd hit monster gym, its not to far from us.
Ill show you how to train again mate ! lol. joke !
be watching this too.
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RE: scruffy`s total rebuild - Jun. 30 2006 14:42:50
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scruffy
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thanks for the kind words guys..
recap on wednesdays training, which is gonna be a bit different over the coming weaks as i address weak areas first
decline bench (one of the biggest movements which i personally think helped build my bench in the first place/ smith machine)
2 warm ups and then 4x6 100kg felt good to get back to this, trying hard to push against the bar to involve the delts as much as poss, slight lack of tricep strength but felt good..
front press (standing front press with no lockout)
1 warm set then 3 working sets 6 reps 60kg, felt good but a severe lack of size, delts felt stronger than i was hoping after the declines..
bench dips (love this exercise) bodyweight with 60kg across the thighs, really feeling delts now and the stretch in the chest is painful, 3 sets of ten reps
flyes to finish 3 sets 10 reps 40 dumbells..
short and sweet but it is a finder to what i need to address to find weak areas, the triceps are really weak and the delts are stronger than i thought, will change a bit next week and add in some floor presses and probably every other week some sort of flat bench for stability..
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RE: scruffy`s total rebuild - Jun. 30 2006 14:44:46
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scruffy
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chest is killing today, delts are fine and triceps are really sore, lats feel they have been worked hard due to the decline presses, sorting a diet out this weekend so will write that in when i get it sorted,
first time in ages slept like a baby last night, but so hungry in the morning, midnight snack i think
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RE: scruffy`s total rebuild - Jun. 30 2006 22:59:51
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lil_jimmy
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Hey Scruffy,
Didn't realise you had it so tough over the past couple of years. I hope things work out for you and your family and things get back on track.
Thats quite a loss in mass (i assume its mainly muscle as i don't remember you ever being fat), but as has been said, muscle memory should kick in.
Good luck with the training.
Jimbo
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RE: scruffy`s total rebuild - Jun. 30 2006 23:13:25
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scruffy
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thanks guys...
gym was hot tonight even went late to hope it had cooled off (gym is now open 24hours) but the heat was a bit to much,
close grip pulldowns on the high bar pully (mainly traps and lats)
really went to town 6 working sets of 6 reps
straight on too seated pulley rows another 6 sets 6 reps
weighted hypers 4 sets 10 reps
curls 4 sets 10 reps
shrugs 4 sets 10 reps with the weighted stack
was aiming for good mornings instead of hypers and deads in there as well, but the heat was to much, slow but sure. need more carbs thru the day i suffer from lack of eating due to the heat which then has a knock on effect, went a bit light on bi`s as i had a niggle from benching on wednesday......
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RE: scruffy`s total rebuild - Jul. 2 2006 10:08:23
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oasis
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Good luck mate..hope things get back on track.
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