wolfie's size and strength chase for perfection

evening all! been training on and off for years, since like 15-16, never really put real focus on it until january 2011, when i decided enough was enough!
 
no more going to the gym and just going through the motions! im gonna get bigger!
 
so away we went, epicly poor nutrition, but determination, motivation and hard work got me from 12 stone up to 13.5 stone.
december 2010


november 2011


 
 the poor nutrition ment i didnt really see the gains i wanted though so everytime i hit the gym, i trained more and i tried harder, enevitably led to poor form and a messed up shoulder! been out for over a month and its agonising not training.
 
anyway im on the road to recovery now and will be training smarter not harder from now on. ive done lots of research into diet and bulking plans and and setting up myself a strength and size plan using the GST plan over on bodybuilding.com. looking forward to getting back to proper training and seeing some proper results. hope you guys can keep me motivated and dedicated to the cause!

well i went and did a squat session tonight as its pretty much the only big compound movement that wont put added stress on my shoulder. its getting back to what it was so im pretty pleased tbh.
 
we only have a smiths machine at my gym so have to do them in that :(
 
WU:
explosive jumping squats x6
squat 30kg x6
jump squat x6
30kg x6
jump x6
40kg x6
 
now the blood was pumping i felt good and wanted to get back up to my 100kg x2 squat, no rushing working my way back up, so tonight i hit 80kg
 
80kg x4
80kg x4
80kg x8 (to failure)
feel like jelly after that but im smiling.
 
single leg press
20kg x20 each leg
20kg x20 each leg
would appear my left leg isnt as strong as the right as it kept wanting to fail after about 12 on the last set.
 
walking lunges
20kg x20
20kg x20
these bore me, need to find a different movement to replace them next time.
 
Good mornings.
30kg x20
30kg x20
never done these before so wanted to focus on getting my form right than pushing the weight.
 
finally some leg raises on the dip bar
2 sets of 10.
 
pretty good session, im getting there, just frustrated with my shoulder holding me back from proper progress.

another physio session today. shoulder feeling much better but its still clicking a fair bit! another session planned for next week to have a final check and some quick work on my right shoulder to make sure that one doesnt give out as soon as i get back into the swing of things.

well my shoulder is much improved! ive been trying to work out the catastrophic muscle imbalance from a year over almost completely ignoring the posterior chain. alot of deadlifts, barbell and dumbell rows, and pull ups been done over the last 3 weeks.
 
but im feeling good now and really hoping to push my strength levels up dramaticly. my deadlift is at 125kg wich i think is pretty poor, but my grip gives out any higher at the moment. so any tips on increasing my grip strength will be much appreciated guys.

Pretty damn good gains in the year mate, well done. However,
 

wolfie3291

we only have a smiths machine at my gym so have to do them in that :(

 
If I was you, I would go and find a gym :)
 
Are you doing things like benching and rows in the smith machine? If so, no wonder you have shoulder problems!

i only squat and occasionally bench in the smith machine. we have a barbell but no proper pressing bench.
 
well my shoulder problems have been sorted with much help from my physio, had a few health issues over the last few weeks but im feeling fully recovered and ready to hit the gym again now. diet is getting much cleaner and improving drasticly so its just a matter of getting back in the gym and getting back into a routine again.