| Rosc0PColtrane -> Rosc0's Rennaisance *Warning: Now contains upsetting imagery* (Apr. 14 2008 17:53:30) |
Right. I've had 2 months off training with a rotator cuff injury and subsequent recover/rehab.
Before I was injured, I was 14st 6lbs (ish). I was working the Frankie NY routine and really enjoying it. Though leg days were often neglected due to girlfriend intervention. Juggling gym/bird is a mother f*cker!!!
PULL
My deadlift pb had just been upped to 149kgs (odd weight I know, but the locks had 2 kg weights on each)
Wide grip chins I really struggled with getting anywhere near 5x5 for, possibly 3 5x5's at a push and 2 sets of being cr@p.
Bicep curls using 20kg dumbells. Could have gone up one on these but the following week from nailing 20 kgs for 5x5, my form deteriorated due to my shoulder.
PUSH
Bench had been upped to 82.25kg, I really struggled and this exercise finished my shoulder off, the jump from 80kgs was too much.
Military press was up to 59kgs (14kg bar plus weights)
Tricep dips with additional 10kgs of weight.
LEGS
Leg days were always a conundrum. I enjoy squats, managed 100kgs ok, had recently restarted squats at 80kgs but proper ar5e to the grass form. Much better. Had planned to try 90kgs the following week when I spacked my shoulder.
My problem was filling this session. I didn't want to do straight leg deads, didn't really need to work hamstrings separately. Never really sorted out what to do there and to a degree, I'm still not 100% certain, though I think I know.
So 2 months out, I only lost about 2 lbs in weight but gained a fair bit of body fat, to the point, sitting in a chair and reaching sideways to the floor became uncomfortable. I could not do cardio as running would irritate my shoulder.
I've had lots of time to think about training, it's consumed my thoughts. I want to basically keep with Frankies routine but with a subtle modification perhaps. I know Frankie was insistent that the routine should not be deviated, but I don't believe there's a 1 routine for all people.
Push and pull will remain the same. 'Leg' days will be squats, for sure. My primary concern with Frankies routine is that Lateral Delts (middle) do not get hit so well, nor does bicep brachialis. It may just be me, but I feel I lack development in those areas. The delts I'm not so convinced are not getting hit, but the brachialis, I'm pretty sure are not.
You guys may wish to counter me on that with some reassurance that those bits will come on, it would be good to hear if you agree/disagree.
I'm considering squats, then perhaps preacher, tricep work or some discription as well as ab work. Not fussed before about ab work, feeling that deads did enough in that dept. After two months off, I could do with tightening up!
My diet has always been fairly poor, due to allergens and me being a fussy koont to a degree, though I see food now more as fuel and essentials to power a machine, I look at it more objectively, my diet has improved.
I am experimenting with AM training and after one session can see that it should be fine for me.
My average day looks like
Porridge for brekkie, made with half pint of semi milk, with hone and milk to serve, two pieces of fruit before lunch (Apples or bananas typically) Pasta with chicken for lunch, more fruit in the pm, (perhaps an occasional 'cheat food' like a choccy bar, though trying to cut that out, I just want to be honest!) Tea and cereals in the evening. I quite rate flap jacks as an afternoon food, good levels of cals.
I currently do not have any whey, but will be buying some next week. I'll supplement the above with 2 shakes a day
MY PLAN
Monday = PULL
Tuesday = REST
Wednesday = PUSH
Thursday = RUN (3 miles)
Friday = LEGS
Saturday = REST
Sunday = RUN
On rest days I may continue with shoulder rehab to keep improving strength in the damaged joint. I don't want that lay off again.
Thursday 10th was the first day I ran. It's a 3 mile route that 9 years ago I could do in under 18 minutes, I nearly died and it took me closer to 28!!
Monday 14th was first day back in the gym, I know it's going to take a couple weeks to get my weights to where they should be, think I have got this session nailed.
I dead lifted 120kgs, struggled really. Should be fine next week as a starting weight
I changed wide grip chins for bent over rows. Figured 60kgs is an ok starting point, this may jump up fairly quickly, I need to be 100% sure of form here, not one I wish to get wrong!
I curled the 17.5kgs dumb bells for 5x5. Think I may do the same again next week. Just to be sure I don't spack my rotators again.
Was quite happy with that. Surprised how much deads took out of me really. Oh, it was all in a new gym too. My old one doesn't open early enough so I changed. The location is better the equipment is all brand new and cutting edge and the facilities are excellent. The gym is Elite in Yeovil. If you ever come this way and need to train, go see Spencer in there. Sorted bloke who is passionate about having the best gym in town. I think he has too.
I'll take some pics of my bloated body in a bit. As a reference point for progress. I weighed my self and I'm about 14st 4lbs, though that was a week or so ago on scales I'm not likely to see again, so will use the gym ones on Wednesday (pucker ones) as a benchmark.
Here are my current measurements:
Teh Gunz 15 inches
Chest 44 inches
Waist 36 inches (fook me!! I was a 32!!!)
Belly 37.5 inches
Thigh 26 inches.
Oh I'm 5'10" and 30 years old. Pics to follow.
Any thoughts criticism, banter, ideas, encouragements, discouragements are all welcome. I'm looking forward to seeing the changes!!
Oh my goal? Initially to get bodyfat to a move comfortable level, then to increase mass and strength. I think playing with diet and cardio should manage this!!! |
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