Hi Folks,

The Plan

I've now got no excuses not to keep this new journal upto date, as i have the internet at home now.

The (sketchy) plan is to keep trying bulking up until Feb/March as i did last year and maybe do a cut with a view to being in better shape, just as i did last year

The injuries past and present (might want to put the kettle on)

My upper body never caught up (or had a chance to) with my lower following dislocating my shoulder in June 2004. Since then i got back into my training the shoulder got better and stronger. All was well.
Jan 2005 hurt my SI joint on Rh side after lunging stright into deads without a warmup set. Has taken a long long time to even feel better, still have problems from time to time, esp now after maybe overdoing it slightly on sunday squatting.
Easter time 2005, got tennis elbow on RH side, bloody took months to heal.
Dec 2005, starting having problem with shoulder, end Sept 2006 had MRI athogram and apparently i have Multi directional Instability issue with my left shoulder joint, it could be too that its both and thats why i dislocted it. Not started NHS phsyio yet, been to see a sports Pyhio at St Martins College, Lancaster. He's quite good, doesnt think much of what Specialists say (they say the same about physios!)
He's me doing some band work at home and i continue to do a few movements for Roator Cuff strengthening once a week in the gym.
Finally having really stiffening problems with my upper back, mid trap region, could be down to my posture sat at work. the same pysio's started giving me some accupuncture - cant say its done much yet.

The Stats

Age 28
5'10"
14stone 2lbs (ish)

Waist 37 1/2" (abs flexed) measures around 38 1/2" when "relezed"
Chest 43"
Left bicep 15 1/4" (but seems to look bigger than right)
Right Bicep 15 3/8"
Quad 24"
Calf 16 1/2"

The Routine

Tried many variations of things in last 4 or so years nothing too dratic just differnt reps sets, splits. Before that i didnt know how to eat properly and did weights nealy every night and cardio - i looked skinny and ill!

Spent a bit of Time Reading Beyond Brawn by Stuart McRobert, and although i never try to get blinkered, was adament this is what would help me put on some beef, 2 day split, basically overall body work out twice a week. The ongoing shoulder issue's just making part of it hard to progress though. I'm also doing what he refers to in the book as "accessory" exercises

Squat 3x7
BB Bench 3x6
DB row 3x6-8
Weighted Chinups (palms facing me) 3x6-7

Deads 3x6
Incline DB shrugs 2x8 ish
Seated DB OHP 3x6-8
EZ Curl 2x6-8
Lying L-fly 2x15
Cuban Rotations 2x15
DB Side Bends 2x10-12
Weighted crunches on machine 2x12 (may drop these)

Think i might start doing the acessory exercises on a different day. The plan WAS i'd lift as hard as i could then have more time resting=growth, yet i'm yet to see much happen. Maybe i'm not patient enough

The Pictures
Coming very soon (in about 10 mins...)

All my back has been very stiff from squats rowns bench chin on sunday, so not doing to train until tomorrow. My SI joint could have thrown a wobbler once again - think i need my GF to give me a massage.

Rodge

Injured!!

Squat 170kgx1 105kgx25
Dead 200x1
Decline Bench 80x6

Good luck rodge mate,

U still in lancaster ?? I formally invite you down for a session in the new year with me n big dan ......

ORIGINAL: jonnywildboar

Good luck rodge mate,

U still in lancaster ?? I formally invite you down for a session in the new year with me n big dan ......

Hello Matey,

Cheers - that'd be an experience! Never trained in a shed before
Yes I'm still here in lancaster. Never gets much more interesting tho!

Just been reading the local paper Lancaster & Morecambe Citizen. Saw an advert for a farm shop out in the sticks toward Kendal. They sell, cumberland, Bacon, Ham, sausages, and.....

A Sillfield Farm wild boar pie will keep you going for hours!"
Stuart Lumb
-Journalist

Best watch you back jonny!

http://sillfield.co.uk/index.htm

Injured!!

Squat 170kgx1 105kgx25
Dead 200x1
Decline Bench 80x6

Well for the record here they are:









Just been reading through a past journal of mine and it appears that Set 2005 i was lifting the same as iam now in terms of weight. Thats enogh to really p1ss me off

Injured!!

Squat 170kgx1 105kgx25
Dead 200x1
Decline Bench 80x6

looking good
good luck with the new journal

I can hear the voice but i don't want to listen

your waist doesnt look as big as you said

good luck with the journal

http://www.muscletalk.co.uk/tm.aspx?high=&m=3058414

cheers fellas,

waist i was struggling to measure in fact everything i was struggling to measure accurately. What i was saying on previous posts i'm lifting the same weaight i did when i was 191lbs not this year but Sept 2005 (currently 200lbs now). Only thing i can say is i'm definately lifting with better form now.

what is it with photos? - i must look 5 times better in the bathroom mirror posing than when i look at a photo my GF has taken of me AARGH.

right off for my massage

Rodge

Injured!!

Squat 170kgx1 105kgx25
Dead 200x1
Decline Bench 80x6

Good luck with the new journal.
That's a skinny looking 37 inch waist.
You sure you're not wearing your troozers round your chest like Jedi's Grandad used to?



jedi

"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."

ORIGINAL: jedi

Good luck with the new journal.
That's a skinny looking 37 inch waist.
You sure you're not wearing your troozers round your chest like Jedi's Grandad used to?



jedi

aye as cheggars also mentioned - i give up measuing its impossible. Wasnt sure if i should breateh out or in and just tense my abs when measuring. I blame big lower back!

ha ha

Injured!!

Squat 170kgx1 105kgx25
Dead 200x1
Decline Bench 80x6

Not been to chiropractor or anything again (cant afford it) but i've definately pulled a/or both sacroiliac joints again. Must have just lost form on that last set of 7 squats on Sunday @ 117.5kg. quite p1ssed off now. Its ages since my lower back's really troubled me like this. Horrible aching when sat dowm. Feel like i need to be put on a rack.

I'm training tonight though. Monkfinger (cheers buddy!) has advised me to do my pressing movements before either squats or deads, as due to my shoulder i really need to improve my delts and put more effort in, so tonight is going to be seated DB ohp's, Deads (if i drop off 25kg and do extra 2 reps per set its about the same work as doing 125x3x6).

Off for tea now,

Rodge

Injured!!

Squat 170kgx1 105kgx25
Dead 200x1
Decline Bench 80x6

21/12/06

Well blow me! That was a storming workout considering

DB Seated OHP
20kg 3x8
at last! been struggling with the last rep of both last sets for well over a month. Makes such a difference doing these fresh

Deadlift
100kg 3x8
dropped these right down, due to my lower back. Not going to be able to see a chiropractor for a while so if i can carry on doing these like that and even adding little bit of weight too i'll be happy.Bit of a twinge 1st set, 2nd set i set myself up much better, 3rd set brilliant form really solid. I'm pretty sure i was doing as much work as lifting the 125kg 3x6.

Incline DB Shrug
30kg 2x9
upped weight on 2nd set last week and started on it this week. pretty good for. Last rep on last set bit harder. I'll stick with these til 2x10.

Fixed weight EZ bar curls
30kg 2x8
at last been struggling with trying to get 8 out on last set for 7 weeks now. Well chuffed, even though they wont be a good bit going to stick a 1.25kg plate on either side next time.

Left the gym exstatic (sp)? and finished off stretching at home.
My upper/middle back also been very very stiff for last 3-4 days. This has really loosened things up.
Quite looking forward to Benching first next session now. I'll have to do similar things with the squats ie 3x8 @ 100kg instead of 3x7@115kg see how i go


Just remembered something that workout was fuelled on 1/2lbs cheese burger and chips from take away.....

Rodge the happy (Christmas) Bunny

Injured!!

Squat 170kgx1 105kgx25
Dead 200x1
Decline Bench 80x6

ORIGINAL: BencherRdg
DB Seated OHP
20kg 3x8
at last! been struggling with the last rep of both last sets for well over a month. Makes such a difference doing these fresh

works a charm eh



I'd echo the comments above - that's a skinny 37" waist there!

curlz for big bicepts

ORIGINAL: MonkFinger

ORIGINAL: BencherRdg
DB Seated OHP
20kg 3x8
at last! been struggling with the last rep of both last sets for well over a month. Makes such a difference doing these fresh

works a charm eh

well still wasnt easy must admit, but it helped. God i've got the worsat of all hang overs. Drinking yesterday from 2pm-2am






I'd echo the comments above - that's a skinny 37" waist there!

Injured!!

Squat 170kgx1 105kgx25
Dead 200x1
Decline Bench 80x6

ORIGINAL: BencherRdg
well still wasnt easy must admit, but it helped. God i've got the worsat of all hang overs. Drinking yesterday from 2pm-2am

That's a cheat meal and a half!

curlz for big bicepts

Well today's training didnt go to plan:-

Got to gym at 2.45pm not feeling in the best of health after a little house party we hosted last night. Asked the guy behind the desk what time gym shuts today. "3 o'clock mate", he's a bit of a joker normally, but he wasnt joking
"you might get 1 set in" he said.
Stopped to talk to him for 5 mins teling how i spent most of last night cleaning my girlfriend's pink sick up from the bedroom. Certainly was an entertaining night Had a good time. Its a bit worrying when you see your girfriend getting paraletic if front of you

Doesnt look i'm going to get to train until 27th as gym is shut boxing day as well.

When i did get back from my wasted trip to the gym, i thought i'm no wasteing that pwo shake so did 3 sets of 12 dips between 2 easy chairs (shut the loung curtains first!) but couldntt really get a good enough ROM - knees too near to the floor!

Right best go ang get my GF out of bed its nearlt 5pm!

Flaming out again tonight in Kendal, I really think it should be a diet cok evening

Rodge

Injured!!

Squat 170kgx1 105kgx25
Dead 200x1
Decline Bench 80x6

Someone else on a 2 day a week routine,I think I`ll keep an eye on this!

Good luck.

Nottingham Panthers-
Elite League Play-off Champions 2007

Log: http://www.powerliftinguk.com/showthread.php?t=6904

Legs look well mate.

Good look mate, good pics.

Will keep up with your progress.

My calf training article - http://www.muscletalk.co.uk/article-gastrocnemius.aspx

Methods of training article - [link=http://www.muscletalk.co.uk/article-methods-of-training.aspx]

well that SI joint is giving me some grief. Over last few days it felt inflamed around LH side of rear of my pelvis.lower back. It seems to given me a real krink when trying to turn my head left and left me experienceing more neck/upper back stiffness than usual - its got to be down to that. Today i must admit its not as inflamed but still getting twinges so so squats today not even light weight high sets. Phoned chiropractors - surgery not open til fri so left a message asking for nest available appointment. bloody injuries!!

27/12/06

DB (low) incline Bench
27.5Kg 3x6
Both Flat benches oppucpied and couldnt be bother to wait, after i'd completd 2 warm ups sets one was free but decided to stick with that for this week. Very hard work. LH was really wobbling, showing the extent of the instability/weekness on that side. Last reps of last 2 sets bit shakey.

DB Row
27.5kg 3x8
Onloy moved up to this weight from 25kg last session. Surprisingly LH seemed stronger than RH????? noticed this a few sessions now Again, struggling with last reps trying to make 8. Will definately be stickng on this weight for a bit

Weighted chins
5kg 7, 2.5kg 2x6
Chalked up and quite please with these even though i was knackered! Added another 2.5kg on 1st set compared to last session. Not sure whether to keep it a set 3x6 and not bother going for 7 reps on first set. I could maybe try 3x6@5kg next session - your thoughts guys?

Lying L-Flies
3kg, 15, 13.
Hard work these today. didnt want to try to do too many. Aperently. you shouldnt do these to failure anyway.

Cuban Rotations
2kg 15, 12
Did these not full ROm as i've seen pictures on t'net where you start with fists facing in front ( like the start of a seated horizontal chestpress ) whereas i used to do them with upper arms parallel and fist pointing to floor. Not sire which is correct???

Like i said above No squats today.

Rodge

Injured!!

Squat 170kgx1 105kgx25
Dead 200x1
Decline Bench 80x6

28/12/06

30mins X-trainer 130bpm
15min brisk walking treadmill 7.5kph and 5 min jog 10kph

Hydropool and sauna also tomight to try and releave my back aching and stiffness.
_________________________________________________________________________

Though i best do *some* cardio now and again.
Stepped on the digital scales at home this afternoon, no shoes but with, trousers and tshirt on - 15stone dead

Even on scales at gym in swimming trunks i weighed in at 14stone 10lbs ish

More cardio tomorrow i feel, then maybe weights saturday but thats really only going to be able to comprise of shoulder press, shrug, and curl maybe i should add lat raises in?

Rodge

Injured!!

Squat 170kgx1 105kgx25
Dead 200x1
Decline Bench 80x6