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Journey back into top fitness...

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Knighty
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2003/05/18 10:05:09 (permalink)

Journey back into top fitness...

The PC with my last progress journal buggered up so I missed over a week's worth of updates and really couldn't be bothered to start it all over again in Word format, so I thought I'd start my own MT journal!
I'm more than happy to say that I can now train heavy (No heavy squats or deadlifts for the minute though!) and after weighing myself yesterday and found that I'm 2kgs lighter than my original weight, I decided it's time to put on some size! I was going to train HIT style, but without the use of squats and deadlifts it would be a waste of time and I just want to keep things simple for a while until I'm 100% and can be bothered to complicate things a little.
I'll start from yesterday, and I'll do today's updates tonight.

17/05/03 - Nutrition For The Day

8.30: wake up - 1 scoop whey in water

8.45: 5 egg whites + tomatoes, 4 weetabix + skimmed milk, apple.

9.40: Train

10.45: Tuna Sandwich with wholemeal bread, 2 satsumas

13.00: Swim

13.00: Banana

13.20: 1 wholemeal roll, 2 slices wholemeal bread, tomatoes, 1/2lb turkey breast

15.20: 150g lean minced beef, lettuce, low fat cheese

18.00: 1/2 lb chicken breast, 2 handfulls (80-100g) wholewheat pasta, peas, brocoli

21.00: 1 big handful(50g) of porridge with added bran and canderel, 150g cottage cheese

22.30: 1 scoop whey in 1/2 pint of milk

Also, lots of sugar free squash was drunk (I'm guessing around 8-10 pints) , 2-3 cups of tea with sweetner and skimmed milk and a couple of handfuls of natural mixed nuts and raisins to get in some much needed efas!


17/05/03 - Training - Chest

This is my first heavy session back in the gym after 3 weeks so I was expecting serious strength loss but to my surprise even after losing bodyweight my strength seemed in place!

Incline Dumbell Presses - warm up set of 10kg (in each hand) x 20+, then another warm up set of 15kg x 20+ in each hand.
- 3 working sets:

25kg x 8 + 2 forced
25kg x 8 + 1 forced (I lost balance and my right arm gave way, and as a result the dumbell bounced off my chest...could've been nasty!)
25kg x 6 + 3 forced

Incline Flyes - 1 acclimatisation set of 10kg x 15
- 3 working sets:

12.5kg x 10
15kg x 6 + 2 forced reps
15kg x 6 + 2 forced reps
15kg x 6 + 2 negatives (My spotter went to do some cardio [xx(] so I dumbell pressed the weight up when I couldn't flye it with good form, and done 2 negatives until I couldn't bring it down safely under control.)

Weighted Dips:
- 3 sets

5 x 15kg, then 5 with bodyweight
5 x 10kg, then 6 with bodyweight
4 x 10kg, then 4 with bodyweight and 3 negatives (Jump up onto the dipping rack, then lower myself as slow as I can until I fell off and hit my chin on the floor with a bruise to prove it [xx(])

I then attempted some press ups as a cool down, but my chest was well and truly f*cked after the flyes so I just had a stretch and went home!

Next chest day, I think I'll start with the Dips, then the Flyes and finish with the dumbell presses, then repeat this day again the week after that and see if the weight I can lift has gone up ever so slightly. I may even replace Incline Dumbell presses with Incline Bench or flat DB presses.

Here's a re-cap of my stats:

Age: 16
Height: 5'9"
Bodyweight: 65kg - Before injury it was 70-72kg, and during my last journal it was 66kg - a definate sign of muscle loss.





#1

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    diamond
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    RE: Journey back into top fitness... 2003/05/18 11:04:57 (permalink)
    nice journal mate look forward to seeing your progress.how long have you been training for
    #2
    Knighty
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    RE: Journey back into top fitness... 2003/05/18 11:15:58 (permalink)
    I was pissing around and training light for about a year (Started when I was 15) then I found MT and got my sh!t together, so really I've been training properly and seriously for 6 months or so.
    #3
    Knighty
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    RE: Journey back into top fitness... 2003/05/18 19:47:10 (permalink)
    A nice, relaxed day today! Had a bit of acute pain from my back earlier, but it's cleared up for now.

    18/05/03 - Nutrition For The Day - Started using creatine

    8.50: wake up - 1 scoop whey in water

    9.05: 5 egg whites + tomatoes, low fat cheese, 4 weetabix + skimmed milk, apple.

    11.20: 1/2 tin of tuna, 1/4 lb turkey breast sandwich, banana

    12.50: 5g creatine in warm ribena

    13.20: 1/2 tin of tuna sandwich, 1/4lb turkey breast sandwich, 2 nectarines

    15.30: 130g tin of pilchard in wholemeal roll

    16.45: 5g creatine in warm ribena

    17.30: 2 handfuls of wholemeal pasta, peas, carrots, 1/2lb chicken breast

    19.45: 50g porridge + bran + canderel, 150g cottage cheese

    21.30: Whey in milk
    #4
    Burton
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    RE: Journey back into top fitness... 2003/05/19 10:49:35 (permalink)
    Aren't you supposed to avoid taking creatine with sugar??
    #5
    Knighty
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    RE: Journey back into top fitness... 2003/05/19 12:44:03 (permalink)
    Not from my knowledge! I've read in James' article on it that it's best taken with a warm sugary drink to cause an insulin spike.
    #6
    Big Les
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    RE: Journey back into top fitness... 2003/05/19 13:23:38 (permalink)
    Keep with the program knighty. Listen to james he knows he sh1t for sure.
    There were a lot of negatives in your training. I wonder if there are too many for your own good. Personally negatives are good on the last set now and again. Or was that a shock workout, every week that would wear out your Central Nervous System, if you are doing that many negatives constantly that is a a quick route to overtraining. Even King Dorian only did them on his max 1 set per bodypart, watch the Blood and Guts video you will see how the master did them. You are doing much more!

    Also what is your back injury - I seem to have missed what it was.

    Big Les
    #7
    Knighty
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    RE: Journey back into top fitness... 2003/05/19 14:25:03 (permalink)
    The idea was to make the session as tough as possible to get back into the swing of things again - thus, the use of dumbells over barbells.
    My back injury's a trapped nerve mate (Sciatic)...Getting better and nowhere near as bad as it has been, but still I have to be very careful because the slightest wrong movement can trigger it off, so squats and deadlifts are off the routine for a while, but I'm hoping to do some light squats with just the bar on leg day (Which is also a nightmare!)
    I don't think that I will ever deadlift again after this ordeal because that's how I done it in the first place and I've upset it so many times, at one point I thought this injury would be permanent.
    Next back day I might add some hyperextensions in and see how I get along, but today's back session was an absolutely crap (I'll be posting it tonight!)

    Cheers for the advice mate, I never usually use negatives and rarely ever more than one forced rep in a set for that matter either, and my chest is still sore as **** 2 days later! lol
    #8
    Big Les
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    RE: Journey back into top fitness... 2003/05/19 18:13:52 (permalink)
    Dont dispair Knighty.
    My sciatic nerve gets trapped at the top where it splits so I get the problem in the base of spine and running round each leg, or either leg.

    however over time i have learned how to do movements that dont aggrevate it. I can do deadlifts but if I stand anything less than perfectly straight then I aggrevate it. I use a power rack so I can line things up properly.

    Same with squats, perfect bodybuilding form or problems.

    Do you use anti-inflammatories? I use asprin, that keeps the swelling down in my knees and back, and codeine phosphate for the pain.

    I also wrap my knees for every workout, although under my baggies. That helps keep everything stable and seems to help my back.

    Big Les
    #9
    Knighty
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    RE: Journey back into top fitness... 2003/05/19 21:05:02 (permalink)
    I have a big tub of ibuprofen given to me by the docs, but I never use them because I'm never really in deep pain, only when I over stretch or something.
    I can't imagine myself healing, if I do it won't be for a long time.
    #10
    Big Les
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    RE: Journey back into top fitness... 2003/05/19 22:53:36 (permalink)
    Knighty: are you mad!
    The profen will help with the pain, but that it is because it is anti inflammatory. It doesnt block the transmission or reception of the pain signal. It reduces the inflammation which causes the pain.
    If you have a small swelling (that is painless) in the right place then when you exercise the swelling will catch the nerve and you are back to square one.
    If you reduce the swelling then you decrease the liklihood or aggrevating the problem
    Also reducing inflammation will help you heal faster too, so your body will work with you and not against you.

    I understand that some people are reluctant to take drugs, but in my humble opinion you are being your own worst enemy not taking the ibuprofen to help yourself.

    Please dont be offended, but you need to help your body help yourself!

    Big Les
    #11
    Knighty
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    RE: Journey back into top fitness... 2003/06/02 11:48:11 (permalink)
    I haven't posted in this journal for a while because I haven't really done anything spectacular training wise, but I have decided to totally change my style of training and I've decided to focus on bodyweight stuff for a while as a change.

    Last night, I had my first session and it was an absolute KILLER!
    Here's how it went:

    - 30 minute up and downhill run followed by: (As soon as I got in the front door)

    - 10 wide grip chins (Not bad seeing as I've just got in the door!) then waited a few seconds, and knocked out a few more

    - As soon as I done the chins, I jumped straight into press up claps and managed 10, but because I was so tired I failed to bring myself down on the negative a few times and ended up face flat on the floor!

    - After I couldn't any more press up claps, I repped out with press ups

    - After Press ups I jumped straight into ab crunches

    - Then repeated the whole thing (Chins-Crunches) and have to say I was dripping with sweat and breathing very heavily but for some strange reason took great pleasure in it all...

    #12
    whampyri
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    RE: Journey back into top fitness... 2003/06/02 15:04:11 (permalink)
    I love it nighty I might give it a go bro keep up the hard work !!!!!!!!!!
    #13
    Knighty
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    RE: Journey back into top fitness... 2003/06/02 15:24:47 (permalink)
    I'm going to mix up the bodyweight exercises straight after the run...for example, I'll get in and do as many dips as I can to failure (I've got 2 kitchen units which are ideal for dips!) then jump in and do as many close grip chins to failure, then crunches etc.
    #14
    whampyri
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    RE: Journey back into top fitness... 2003/06/03 09:14:20 (permalink)
    I am just haveing a chin up bar made for my garden it will look like an entrance to my path but really its for chins wooooo hooooo. I am into this cardio like just wish my rib would heal !
    #15
    Knighty
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    RE: Journey back into top fitness... 2003/06/03 14:02:14 (permalink)
    Had another bodyweight training session today and have to say I enjoyed it immensely. I didn't count reps on some of the exercises because I was just getting used to them.
    Here's how it went:

    3 Sets of Dips (Done on 2 kitchen units) I didn't count reps for this because I was getting used to doing them of the kitchen units but they were to failure around 15ish reps! I think 1 of the units is slightly higher than the other, would this make too much of a difference?

    3 sets of elbows tucked in, close palm press ups done to failure. These are harder than they sound, and are like a tough close grip bench session. Again, didn't count reps.

    Bridging for 45 seconds.

    2 sets of Incline Stability ball press ups (Feet on stability ball) I didn't count reps on these again, but were done to failure and managed 15-20 in each set. I felt these worked my abs, obliques and lower back nicely aswell as my tris, shoulders and chest.

    3 sets of Close grip chins. First set I managed 13 (Will aim for 14 next time) second I got 11, and 3rd I was quite tired and got 9.

    To finish off I done a bit of grip work which was towel hangs and managed 18 seconds (I know it's poor, but I'll get better!)

    I've got a bit of pain in my right forearm and I believe these were from the close palm press ups. I'll revise my technique next time I have this session.
    #16
    whampyri
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    RE: Journey back into top fitness... 2003/06/03 14:29:09 (permalink)
    Good chins if you mean palms facing (heaves) just turn yourself around on the dips and do them the opposite way you are facing this way each side of your body will be on the raised bit for the same time.

    You should be pissin push ups knighty at your body weight how many normal push ups can you do ? I can only do 55 max effort I want to be able to do 100 of the belt !!
    #17
    Knighty
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    RE: Journey back into top fitness... 2003/06/03 15:03:29 (permalink)
    Normal press ups I can do 64 in a minute, but I'm struggling with the close palm ones and inclines because they are a totally different ball game IMO.
    The incline ones on the stability ball bring your midsection into play HEAVILY, so you're just as worried about your legs slipping off the ball.
    The close palm are tough because I'm quite new to them and they are a totally different exercise to normal press ups.
    Those chins were palms facing up, and I'm going to get 15 next time...I WILL GET 15!!! lol
    #18
    Knighty
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    RE: Journey back into top fitness... 2003/06/04 23:43:31 (permalink)
    Just a 30 or so minute run today!
    Been having a bit of pain and stiffness in my wrist (No ****ing jokes![:p]) hopefully it'll clear up in time for tomorrow's session which should look like:

    Press up claps
    Swiss Ball Press ups
    Wide grip chins
    Ab work
    Bridging (I WILL BEAT 45 seconds)
    Grip work

    Cya after the session! [:p][:X]
    #19
    gymbabeliz
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    RE: Journey back into top fitness... 2003/06/05 10:55:11 (permalink)
    Knighty whats the Bridging thing?

    I can just imagine you running into you house like a mad thing doing all these exercises on various household surfaces lol
    #20
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