Jayboy - Strength mission
So thought it was time I committed to a journal to hopefully motivate me more. I keep track of all sessions currently via a little paper notepad but hoping that committing this online to you guys will help push me that bit further.
So who am I and what do I want - 29 years old, Bodyweight 84kg with a passion for gym/training. I have always flipped between cross country running and weights to the point where it was beneficial to neither so back in December partly inspired by strongman athletes and also from reading progress journals here - I made a commitment to the Iron and now just want to focus on getting stronger (While still retaining a decent looking bod for the wife to be). I have made very good progress in the 3 months since I have re-focused and committed myself and hopefully can keep pushing more. My deadlift video is up and I will post some training videos where I can.
Currently I am rehabbing a shoulder injury - Serratus anterior which pulls my scapula more out of place then it should do and also puts extra pressure on my rotator cuff. I am working on isolation exercises to strengthen this and getting sports massages which are helping also. This does affect my pressing strength.
Bench Press 80k (4 reps). Do not know my 1RM but would imagine around 85-90kg
Military Press (Overhead press) - 60kg 1RM
Back Squat - 110 2 reps. This was 5 years ago and currently can only get 120kg for 4 reps with a spot
Deadlift - 160kg 1RM
1RM Targets for August (6 months time). Also, I want my working sets to increase in weight and reps
Bench Press - 100k
Military Press - 80kg
Back Squat - 160kg
Deadlift - 200kg
Currently I am paying more attention to my deadlift as this is my absolute fave exercise and it has benefitted from extra attention - Start of December could only dead 100k for 4 reps where working set is 140kg for 6 reps.
My diet is good but weekends do let me down with a couple beers and junk food so I end up losing 1kg most weekends (Weigh myself most days). My weight is virtually the heaviest I have ever been but want to continue naturally putting on weight as I have been. Was around 77kg in December.
My training routing is Mon-Thurs (Shoulders, back, Legs and Chest on each day) and Fri-Sun off (Family commitments). Most sessions 45 mins as I take a early lunch to fit this in. I feel I have major room for improvement so lets get this going...
Todays session - Shoulders 10:30am 45 mins
Military Press - 20 x 15
20 x 12
40 x 8
60 x 1 PB
50 x 6
50 x 5
Dumbell Press 26 x 8
30 x 6
30 x 5
30 x 3
DB Shrug 38 x 10
Weight per DB 50 x 8
50 x 10
50 x 10
Cable side raise 12.5kg x 10 x 4 sets
Cable Double Arm raise - 12.5 x 10 x 4 sets
Bodyweight - 83.7kg
Back session tomorrow! :)
post edited by JayBoy - 2017/03/16 17:33:32