YB
BannerBanner

Injury free, but for how long? New Journal starts pg 6

Page: 12345.. > >> Showing page 1 of 7
Author
shK
Pro-Member
  • Total Posts : 3940
  • Reward points: 6439
  • Joined: 2004/05/17 20:40:43
  • Location: manchester United Kingdom
  • Status: offline
2006/07/11 16:54:56 (permalink)

Injury free, but for how long? New Journal starts pg 6

Hey guys, been a while, and yes another flippin journal :D You love it.

Well a bit of back story, this is a journal for me and my mate, who also posts on here (rarely), as we've come back from university, and the poverty diet.

I bought a bench and some weights, about November this year, and had a few sessions up at uni, but due to bad eating, and the lifestyle, it pretty much ground to a halt. But now we are both back, with better diets, and more free time on our hands. I intend to post up our routines, and generally how much we eat per day (when we remember to update).

Thought i'd post up some of my PB's, and im sure TNB will post up his :

Bench 65k 5x5
Military 55k 3x6
CG's 60k 3x6
Dips +10k 3x6
Chins +5k 3x6
Deadlift 130k
Squat 100k
BB Curls 35k 3x6
DB Press 30k 4reps
BO Rows 80k 3x6

Thought i'd throw in a couple of photo's of when i was at around 12st 8-12




Our first session in months is going down today, and it's gonna be chest tri. We are both using the same routine, as it makes it easier that way. We used to do 5x5 style, but due to being out for a while, we're going to use a 3xX rep scheme until we are back into it. (i say X, as we will be aiming for between 6-12 reps per set, it's like this as we will be easing back into it, with lower weights.) I assume the first few weeks will look a bit like 12, 10, 8, then as we become more stable, move into a 3x6-8 type affair.

Our routine looks a little something like this :

Chest/Tri
Barbell bench
Military Press
Close Grip
SkullCrushers/Dips

Back/Biceps
Deadlifts
BentOver Rows
Chin ups
Barbell Curls
Maybe some Hammers

Shoulders/Traps
Front Raises
Lat Raises
Shrugs

And we will throw in a leg session every other week or something like that. (no cage for squats)

We both lost a lot of weight at uni, and have put on a little fat (pictures and measurements to follow).

I currently weight 11st4lbs (crushing compared to my previous 12st12 before i got glandular fever).

Anyway, feel free to critique our diets/splits as we've been out the game for a while. I understand the split at the moment is dodgy, as on my 3day split i used to have legs every week, but not as keen, so was trying to spread it out over 3 days.

Oh and to any of my old mates here, do post and say hi! (kinglean still about??)

More info to follow, just wanna get the first session on the way!
post edited by shK - 2010/01/22 09:10:03
#1

120 Replies Related Threads

    MyProtein The Myprotein range not only includes the finest quality bodybuilding staples such as: Whey Protein and Creatine Monohydrate, but are also spearheading the sports nutrition market with innovative products.
    shK
    Pro-Member
    • Total Posts : 3940
    • Reward points: 6439
    • Joined: 2004/05/17 20:40:43
    • Location: manchester United Kingdom
    • Status: offline
    RE: shK and thenatureboy's summer Work out 2006/07/11 18:09:48 (permalink)
    First session went down, felt good, but obviously the first couple weeks are going to be finding my feet/rep ranges e.t.c, and dealing with fatigue. Heres what happened (from what i can remember, damn my memory sucks, must remember to write it down as i do it next time)

    shK
    Bench 40k 12 - 45k 10 50k 8 (next week aiming for 10/8/6 on 50)
    Military 35k 7 - 30k 10/8 (next week aiming for 35k 10/8/6)
    CG's 35k 8/8/6 (next week aiming for 35k 12/10/8)

    I can't remember thenatureboys tbh, so he should post his up soon.

    Had a PWO shake after as well. We're both psyched about getting back into it, been training partners for a while now (during our sporadic training). The DOMS tomorrow are going to be insane, as first session back. I think our back/bi session is going to kick off on friday/saturday, due to expected mental doms.

    post edited by shK - 2006/07/11 19:04:15
    #2
    boar
    Pro-Member
    • Total Posts : 12682
    • Reward points: 10217
    • Joined: 2004/05/02 22:31:20
    • Location: Insect Filth.
    • Status: offline
    RE: shK and thenatureboy's summer Work out 2006/07/11 18:12:40 (permalink)
    welcome back my man !!!

    good luck and keep goin mate

    :Forever Boar:
    42min 10k
    6:39 2k rower 
    2:27 Olympic distance triathlon 
    13:43 IronmanUK 
    18:48 69 mile ultra marathon
    #3
    thenatureboy
    New Member
    • Total Posts : 12
    • Reward points: 2552
    • Joined: 2005/02/18 00:58:38
    • Location: Manchester/Leeds
    • Status: offline
    RE: shK and thenatureboy's summer Work out 2006/07/11 18:36:05 (permalink)
    enjoyed the first session back, pleased with my chest but fatigued quickly and my military and CG suffered.

    today my weights were as follows:

    bench 40kg 12, 45kg 10, 50kg 7
    military 30kg 10/ 8/ 5
    CG 35kg 6, 30kg 6/ 5

    next week hoping to get some more reps out, the weights didnt seem to be the problem just had a fatigue nightmare.

    just weighed myself at 12st 1.

    nice one on the session shk!

    brap.
    #4
    S_T_E_F
    Pro-Member
    • Total Posts : 7467
    • Reward points: 3415
    • Joined: 2004/04/28 13:53:39
    • Location: Ilford,Essex,United Kingdom
    • Status: offline
    RE: shK and thenatureboy's summer Work out 2006/07/11 21:35:26 (permalink)
    Got any new pics shk

    #5
    westy19
    Pro-Member
    • Total Posts : 5814
    • Reward points: 10953
    • Joined: 2003/09/24 15:44:19
    • Location: England
    • Status: offline
    RE: shK and thenatureboy's summer Work out 2006/07/12 00:05:12 (permalink)
    good luck with your journal mate, assuming your diet is good and you are getting plenty of food i see no reason why in 8 weeks you can't atleast be back to 12st 7lbs thats about 2lbs a weeks, muscle memory is a wonderful thing and you should certainily notice it, i did after my first year at uni with no training and poor diet
    #6
    shK
    Pro-Member
    • Total Posts : 3940
    • Reward points: 6439
    • Joined: 2004/05/17 20:40:43
    • Location: manchester United Kingdom
    • Status: offline
    RE: shK and thenatureboy's summer Work out 2006/07/13 08:39:36 (permalink)
    Cheers for the kind words westy. Yeah STEF, of course, ill whack em up later today i reckon. Doms in tri's and chest (love it), burt shoulders arn't that fatigued. Anyway, been putting away the calories, just need to keep it up, consistancy is the key!

    Just weighed myself this morning, and it was 11st 10!! (post crap, but after a shake). I think some of thats water retention, and fat, as i weighed 11st 4-5 about a week ago. Anyway, onwards and upwards!!
    post edited by shK - 2006/07/13 08:48:13
    #7
    shK
    Pro-Member
    • Total Posts : 3940
    • Reward points: 6439
    • Joined: 2004/05/17 20:40:43
    • Location: manchester United Kingdom
    • Status: offline
    RE: shK and thenatureboy's summer Work out 2006/07/14 08:55:10 (permalink)
    Just took a few measurements, so i can track progress.

    Arms - 13"
    Chest - 38" (relaxed, under arm pit)
    Forearms - 12.5"
    Waist - 30" (thats slightly bloated as well)
    Calf - 15"
    Leg - 21"

    Well there you have it, a far cry from what i used to have, but ill be back there soon!!!

    Also went to the doctors today and found out i have Irritable Bowl Syndrome, thenatureboy has the same illness as well.
    #8
    S_T_E_F
    Pro-Member
    • Total Posts : 7467
    • Reward points: 3415
    • Joined: 2004/04/28 13:53:39
    • Location: Ilford,Essex,United Kingdom
    • Status: offline
    RE: shK and thenatureboy's summer Work out 2006/07/14 12:05:15 (permalink)
    One of our instructors at work has that...she controls it totally with diet i think she said...ill enquire a little more for you....no pics yet

    #9
    shK
    Pro-Member
    • Total Posts : 3940
    • Reward points: 6439
    • Joined: 2004/05/17 20:40:43
    • Location: manchester United Kingdom
    • Status: offline
    RE: shK and thenatureboy's summer Work out 2006/07/15 14:26:35 (permalink)
    Right here STEF. I only just figured out how to use my dads camera, still dont full understand but here you go. Ignore the stupid face, it's early in the morning :p






    Regarding IBS, yeah it can be controlled with diet, but tbh it's never that bad so i don't let it get in the way of my junk bulking . Though i do usually look bloated, tho i wasn't that bloated when i took those pics.

    I weighed myself yesterday at 11st 7, which sounds about right compared to 11 10, which was a bit of an anomoly. I think im at about 14% bf at the moment. Not too bad. Got back/bi today, in about an hour, so that should be fun!
    post edited by shK - 2006/07/15 14:27:34
    #10
    S_T_E_F
    Pro-Member
    • Total Posts : 7467
    • Reward points: 3415
    • Joined: 2004/04/28 13:53:39
    • Location: Ilford,Essex,United Kingdom
    • Status: offline
    RE: shK and thenatureboy's summer Work out 2006/07/15 15:04:49 (permalink)
    I think you have an excellent frame for muscle....condition wont be a problem for you and with added mass youll get good seperation and bellies...particularly on delts.Obviously cause your an ecto i would imagine adding mass to be the hard part....pretty much similar to myself although i did have some meso qualities even if they were pretty much overwhelmed by my ecto qualities

    #11
    shK
    Pro-Member
    • Total Posts : 3940
    • Reward points: 6439
    • Joined: 2004/05/17 20:40:43
    • Location: manchester United Kingdom
    • Status: offline
    RE: shK and thenatureboy's summer Work out 2006/07/15 16:36:43 (permalink)
    Cheers for the kind words stef, yeah my shoulders have always been a strong point for me, i love military press. I'm quite ecto yeah, but if i eat enough weight gain isn't too hard, and the fat usually keeps at bay (most of the time). Hopefully muscle memory is going to give me a helping hand.

    Just done with our session, went well for a first back/bi after months, and we were/are totally psyched.

    Deadlifts - 60k 6/6 - 65k 6 (next week 70k 3x6)
    BO Rows - 40 12 - 50k 10/8 (Next week 55k 10/8/6)
    BB Curls - 25k 6/6/7 (Next week rep out at 3x8)
    Hammer Curls - 10k 12/10/8 (only got 10k db's, need some oly db bars, so might have to up the reps)

    Taking it easy on deadlifts, as theres no rush, and i've had back problems in the past. My biceps are bursting at the moment, a crackin` work out for them. Overall a very nice session TNB!

    We got a game plan for the next year or so, which we decided today. We're going to bulk up until october, then do a 8 week cut (to see what we've got, and to have an ample base for the next bulk. Then we intend to bulk until june, and cut down for August when we go to the states.
    It's our motivation at the moment, and we have fire burning in our eyes.

    More pics to come next session, from both of us.
    post edited by shK - 2006/07/15 16:39:24
    #12
    S_T_E_F
    Pro-Member
    • Total Posts : 7467
    • Reward points: 3415
    • Joined: 2004/04/28 13:53:39
    • Location: Ilford,Essex,United Kingdom
    • Status: offline
    RE: shK and thenatureboy's summer Work out 2006/07/16 12:15:33 (permalink)
    Nice to see small volume and increased intensity in the lower reps...that works well for me too

    #13
    thenatureboy
    New Member
    • Total Posts : 12
    • Reward points: 2552
    • Joined: 2005/02/18 00:58:38
    • Location: Manchester/Leeds
    • Status: offline
    RE: shK and thenatureboy's summer Work out 2006/07/16 14:26:51 (permalink)
    bangin' session yesterday, feeling it today doms in my biceps particularly.

    Deadlifts - 60k 6/6 - 65k 6
    BO Rows - 40 12 - 50k 10/8
    BB Curls - 25k 6/6/8
    Hammer Curls - 10k 12/10/8

    not been eating as well as i would have liked as we're having the kitchen done so i cant really prepare food very easily! going to start getting the calories down me this week and think i'll invest in some promass.

    looking forward to our next session!
    #14
    shK
    Pro-Member
    • Total Posts : 3940
    • Reward points: 6439
    • Joined: 2004/05/17 20:40:43
    • Location: manchester United Kingdom
    • Status: offline
    RE: shK and thenatureboy's summer Work out 2006/07/17 08:51:16 (permalink)
    Weighed myself this morning at 11st11, but i think i'm probably more like 11st 9. Anyway, seeing some weight gain, it must be all the food im eating .

    12st by august? Who knows
    #15
    shK
    Pro-Member
    • Total Posts : 3940
    • Reward points: 6439
    • Joined: 2004/05/17 20:40:43
    • Location: manchester United Kingdom
    • Status: offline
    RE: shK and thenatureboy's summer Work out 2006/07/18 13:17:12 (permalink)
    Was 11st 10 3/4 this morning, not bad. I think i'm probably around 11st9-10, which is about a 4lb gain in last week or so. I'll see how much i weigh this time next week!!!

    Been eating quite well, just made myself the most awesome chicken bacon mayo baguette, with chicken and bacon left over for a sarny later on! The 2nd chest/tri session of the new routine starts at 3, so looking to push up more than i did last week!
    #16
    thenatureboy
    New Member
    • Total Posts : 12
    • Reward points: 2552
    • Joined: 2005/02/18 00:58:38
    • Location: Manchester/Leeds
    • Status: offline
    RE: shK and thenatureboy's summer Work out 2006/07/18 14:33:31 (permalink)
    12st 4 this morning all though i reckon i'm probably a pound or so under that. not been eating as much as i would have like over the last week but the kitchen should be done in the next few days so i can get in there and prepare more stuff!

    chest/triceps/shoulders later and im psyched!
    #17
    shK
    Pro-Member
    • Total Posts : 3940
    • Reward points: 6439
    • Joined: 2004/05/17 20:40:43
    • Location: manchester United Kingdom
    • Status: offline
    RE: shK and thenatureboy's summer Work out 2006/07/18 17:33:31 (permalink)
    Just had chest/tri, and boy was it ****ing hot outside (we work out outside). The sun really drained us, but still managed to improve on all lifts, though i struggled at bench a bit..

    Bench - 50k 8/8/8 (Maybe 52.5 or 55 next week, see how it goes)
    Military - 35k 8/8/8 (considering 40 next week, a strong point for me)
    CG's - 40k 8/8/8 (felt strong on these today, considering tricep fatigue, so 45k?)

    Was a good session, but very hot, and so i don't think i pushed as much as i could have done in a nice air conditioned gym, but it really was a workout!!!

    Had shakes, and i'm gonna have that bacon chicken sarny any minute.

    I've smoothed out a little in the last couple weeks, but nothing to worry about, as junk bulking is my thing. (i was 10st 12 when i came back from uni!!!!!!!) I need to keep the eating up, and i really look forward to next back/bi session on fri/sat, for some big improvement! Our other mate came along today, but he's the insecure type when it comes to training, and only did closegrips and shrugs. He won't bench or military as he says "i have to build up my triceps first". Which is crap, coz he could just start at a lower weight. We want himt o follow our routine, so we can help eachother, but we reckon he doesn't like pushing smaller weights infront of us "sigh".

    Nice one TNB!!
    #18
    thenatureboy
    New Member
    • Total Posts : 12
    • Reward points: 2552
    • Joined: 2005/02/18 00:58:38
    • Location: Manchester/Leeds
    • Status: offline
    RE: shK and thenatureboy's summer Work out 2006/07/18 18:20:19 (permalink)
    ok back from a seriously sweaty workout outside in the heat. session went alright, bench and military were ok but i ran out of steam by the time we hit the CGs and i was quite frustrated by fatigue.

    bench - 50kg 8/7/6
    military - 30kg 8/8/6
    CGs - 40Kg 2/ 35kg 3/ 25kg 5/ 20kg 8

    as you can see my CGs were a bit of a nightmare so i just dropped the weight down for some extra reppage.

    anyway good session, hopefully next time i'll be able to last a bit longer and hit some more with my CGs.

    cheers shk good effort today in the heat!
    #19
    shK
    Pro-Member
    • Total Posts : 3940
    • Reward points: 6439
    • Joined: 2004/05/17 20:40:43
    • Location: manchester United Kingdom
    • Status: offline
    RE: shK and thenatureboy's summer Work out 2006/07/19 16:17:11 (permalink)
    Been forcing down the food as usual, my dedication hasn't really started to waver on the diet front (which is abnormal, as it's usually the first thing to go), and still keeping up a good amount of calories, over my maintenance. I'm thinking about throwing in a leg session next week, though i do have a lack of equipment, i think ill do some SLDL's Squats (if i have my 2 mates to spot me) and some calf extentions on a piece of wood (home gym'ing innovation). Not looking forward to the leg doms, as they are (as you all know) insane.

    My IBS has been playing up quite a bit today, which is very uncomfortable, and makes eating even more of a chore, but i should get my prescription today, and i'll see if it effects it at all.
    #20
    Page: 12345.. > >> Showing page 1 of 7
    Jump to:
    ©2017 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2017 APG vNext Commercial Version 5.5