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Rosc0's Rennaisance *Warning: Now contains upsetting im... - Apr. 14 2008 17:53:30
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Rosc0PColtrane
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From: Shiney Yeovil in Sunny Somerset
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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!!!
< Message edited by Rosc0PColtrane -- Apr. 26 2008 20:53:56 >
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RE: Rosc0's Rennaisance - Apr. 14 2008 17:57:14
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Mook
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Nice one mate, you can concentrate on training now the employment crisis is over
When's the sprog due to drop?
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RE: Rosc0's Rennaisance - Apr. 14 2008 18:13:54
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Rosc0PColtrane
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Job is going great guns, looking to get my 1st exam (of 4) done by end of May. I'm so much happier in myself work wise, I have a smile on my face permanently!
Sprog due on the 12th of June. Ideally I want the exam out of the way before sprog arrives. I think studying will be difficult when he/she arrives.
AM training fits in with work/baby........
That is if me and the gf are still together. At the mo, she wants to split, though she knows it's hormonally fuelled issues which she doesn't want to work out. That's a whole different ball game. The gym is my escape from those woes. Seems there's always something to fix in my life, so am used to dealing with it!
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quote:
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RE: Rosc0's Rennaisance - Apr. 14 2008 19:49:56
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Rosc0PColtrane
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Cheers for the reciprocation dude!!!
James seems to have the luck of the gods at the moment, will take something special to beat him!!
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quote:
ORIGINAL: stavross
Smith machines are for girls mate.
My Journal!
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RE: Rosc0's Rennaisance - Apr. 15 2008 7:34:59
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Rosc0PColtrane
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Well I have woken up to the most terrific doms in my neck and back  Been ages since I felt that. I've missed it!!! Roll on Wednesday. Still not sorted out how to achieve ok photos. I'll get it sorted soon enough!
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quote:
ORIGINAL: stavross
Smith machines are for girls mate.
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RE: Rosc0's Rennaisance - Apr. 16 2008 6:28:57
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Rosc0PColtrane
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Oh, for the record:
Deads 120kgs (and struggled!)
Bent over rows 60kgs
Curls 17.5kgs
Was in bed early Tuesday night (well early enough), but too excited about my second session. Finally got to sleep near 11.30!!! Oh well up now, lets see what today brings
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quote:
ORIGINAL: stavross
Smith machines are for girls mate.
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RE: Rosc0's Rennaisance - Apr. 17 2008 19:22:10
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Rosc0PColtrane
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Woke up today with terrific Doms in my chest and shoulders!!! At first I thought I'd aggravated my rotator cuff again. Thankfully I had not.
Bench 70kgs, struggled on last set, needed the spotter.
Military 40kgs, about right
Dips, barely managed bodyweight. No chance of additional weight for a few weeks!
Swallowing a sick burp was not nice either 
Seems porridge is about enough first thing. I need to figure out a way to make me more alert when I get to the gym. I'm still half asleep.
Plus I need to find out whether my last food of the day, the night before training can benefit my lifts at all...
I also need to stop getting over excited about going to the gym too. I went to bed early on Tues, but was thinking about the gym so didn't get much sleep before 11.30. Muppet!
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quote:
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RE: Rosc0's Rennaisance - Apr. 17 2008 21:09:03
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Roots
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quote:
ORIGINAL: Rosc0PColtrane
Seems porridge is about enough first thing. I need to figure out a way to make me more alert when I get to the gym. I'm still half asleep. whey (when you get it) would be massivley benefical here for protein during your workout, even better some eggs too! maybe a red bull or strong coffee to wake you up?
Plus I need to find out whether my last food of the day, the night before training can benefit my lifts at all... not really mate, you should be having a slow release protein source before bed in any case though as your brain uses protein through the night, if it's not coming from your food you know where it's coming from dont you! cottage cheese/quark are good for slow release casein but any solid protein will do. if your being very fussy you could buy some casein protein powder for bedtime. try and chuck in a healthy fat too to slow absorption even further, peanut butter is ideal but if you're alergic olive oil would be just as good.
I also need to stop getting over excited about going to the gym too. I went to bed early on Tues, but was thinking about the gym so didn't get much sleep before 11.30. Muppet!
Hi MUM 
thought i'd see if i had any sensible advice to give out. I apologise in advance if it's patronising advice lol!
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So to sum up, the KFC girl has a Boneless Bucket.
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RE: Rosc0's Rennaisance - Apr. 17 2008 22:17:41
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Rosc0PColtrane
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Hi Sweetie!!
Advice is very welcome!!! Unfortunately am allergic to peanut butter  Shame, I love it! Though I do cook with olive oil, so a splash in a protein shake is no biggie!
I was thinking protein shake after training, you reckon before? Or on the evenings prior to training, have a shake as late as poss, then another after training?
I've tried a cup of tea before I train. I've tried a cup of tea made with 2 tea bags. I could fire up the espresso machine.. A proper nights sleep may help! I'll avoid the redbull, I'd rather not put that crap in me!!!
You seem to have a very indepth understanding of diet. How would that translate in more general terms? If I get that involved, it'll turn into an OCD!!!
Thanks dear son!!
xx
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quote:
ORIGINAL: stavross
Smith machines are for girls mate.
My Journal!
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RE: Rosc0's Rennaisance - Apr. 17 2008 22:39:10
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Roots
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quote:
ORIGINAL: Rosc0PColtrane
Hi Sweetie!!
Advice is very welcome!!! Unfortunately am allergic to peanut butter Shame, I love it! Though I do cook with olive oil, so a splash in a protein shake is no biggie!
I was thinking protein shake after training, you reckon before? Or on the evenings prior to training, have a shake as late as poss, then another after training?
remember whey protein is very quickly absorbed so usless on the night before training. i'd have it first thing when you wake up, with or before your oats. it's as if you have woken up from a mini fast when you wake up in the morning so fast acting protein is what you need. your body also requires protein while you are training so you can remain in an anabolic state. i often have whey pre and post workout (pwo with fast carbs i.e. dextrose or maltodextrin). of course you need real food as well soon after your shake. the nature of whey makes it great for 2 times of the day only 1.first thing in the AM 2. post training. other "real" food protein is best the rest of the time.
I've tried a cup of tea before I train. I've tried a cup of tea made with 2 tea bags. I could fire up the espresso machine.. A proper nights sleep may help! I'll avoid the redbull, I'd rather not put that crap in me!!! i don't do the caffeine thing myself mate as i'm not particuarly sensitive to it. strong black coffee would be your best bet though to wake you up, espresso better than tea.
You seem to have a very indepth understanding of diet. How would that translate in more general terms? If I get that involved, it'll turn into an OCD!!! yes i'm off to study the wonderful subject of nutrition at uni in september as its a subject that has interested me for years! no need for it to be complex if you don't want. just get regular protein from good varied sources, carbs pre and post training, and the rest of the time if your not gaining weight. and plenty of healthy fats, with your nut allergy oily fish is gonna be your best source, if you really cant stand any oily fishes get some fish oil caps! easy!
i'm by no means anywhere near as knowledgebale as many others on the board, just try to pass on what i have learnt form my experience!
Thanks dear son!!
xx
you know i'm going to be straight in here when i need legal/life/job advice!!
< Message edited by Roots -- Apr. 17 2008 22:40:32 >
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quote:
ORIGINAL: Titch
So to sum up, the KFC girl has a Boneless Bucket.
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RE: Rosc0's Rennaisance - Apr. 18 2008 6:21:04
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Rosc0PColtrane
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Thanks very much mate! I may have to look into caesin then!
It's 6.20, I'm yamming down lots of porridge and have a triple shot coffee too!!
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RE: Rosc0's Rennaisance - Apr. 19 2008 8:48:33
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Rosc0PColtrane
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Squats were fine, I was possibly a little over cautious with the weight, 75kgs. My legs don't feel any worse for wear. It did allow me to get the form spot on though. I did wobble in the first set, so the lighter weight was clearly more forgiving to my lack of balance.
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"If you're going through hell, keep going!" - Winston Churchill
quote:
ORIGINAL: stavross
Smith machines are for girls mate.
My Journal!
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RE: Rosc0's Rennaisance - Apr. 19 2008 10:12:17
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Rosc0PColtrane
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Oh I weighed myself on the gyms proper slidey scales, the really accurate ones? Think I did it right, you have to get the balance bit, balancing right? If so, I was actually just under 90kgs, so slightly under 14st?
Quite interested to see where the other scales would have my weight. I've only been in the gym 3 times and ran twice since I last weighed myself....
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"If you're going through hell, keep going!" - Winston Churchill
quote:
ORIGINAL: stavross
Smith machines are for girls mate.
My Journal!
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RE: Rosc0's Rennaisance - Apr. 21 2008 19:31:27
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Rosc0PColtrane
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Good second pull session. Managed the whole set of deads, so can go up a weight, same for the rows, one more week with the 17.5kg dumbell curls....
Was absolutely bouncing when I went to work too. Much to the annoyance of the Monday'd up miseries in the office
Met a couple of boyos in the gym, good fellas too. One small chap, apparently and ex 'Mr Wales' strong man or something. Spoke to him about his old school BM, seems he's a fan boi like me!!!
The other dude loves Battlefield 2142, another geeky thing I like. Both fairly knowledgable. This guy reckoned that porridge is not a good choice of brekkie for am training, the energy release is too slow! Reckons pineapple and raisins would be better, quicker enegry. Was also praising pineapple for it's fat burning qualities? Can't say I struggled with enegry today!
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"If you're going through hell, keep going!" - Winston Churchill
quote:
ORIGINAL: stavross
Smith machines are for girls mate.
My Journal!
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RE: Rosc0's Rennaisance - Apr. 23 2008 20:39:16
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Rosc0PColtrane
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Pull was fine. Bench just about goes up, I'll microload 1.25kgs on each side. Dips felt better, apart from when my shoulder seemed to go.. Though it's not given me any grief at all. Another week of Military at 40kgs. To think I was at 60kgs before injury!
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"If you're going through hell, keep going!" - Winston Churchill
quote:
ORIGINAL: stavross
Smith machines are for girls mate.
My Journal!
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RE: Rosc0's Rennaisance - Apr. 25 2008 17:39:52
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Rosc0PColtrane
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80kgs on squats was fine. Up again next week!!
Loving am training!
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"If you're going through hell, keep going!" - Winston Churchill
quote:
ORIGINAL: stavross
Smith machines are for girls mate.
My Journal!
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RE: Rosc0's Rennaisance - Apr. 25 2008 20:35:22
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Red Man
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Hey mate good to see your training again, hope the shoulder issues are gone now. 
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RE: Rosc0's Rennaisance - Apr. 25 2008 21:13:02
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Rosc0PColtrane
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Just about mate. Though I keep thinking they're there, lack confidence in the joint. It's still not perfect so will keep up the rehab for now. Don't want to do that again!
Loving being back in training, makes such a difference to the week! Thanks for posting mate
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"If you're going through hell, keep going!" - Winston Churchill
quote:
ORIGINAL: stavross
Smith machines are for girls mate.
My Journal!
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RE: Rosc0's Rennaisance - Apr. 26 2008 20:52:56
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Rosc0PColtrane
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Oh, some sorry looking pics of me. 2 months of not training and I appear to have a winter coat of fat. Not happy with these at all. Though it will be interesting to see how things progress over the months.
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"If you're going through hell, keep going!" - Winston Churchill
quote:
ORIGINAL: stavross
Smith machines are for girls mate.
My Journal!
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