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Finally think I'm respectable enough to post again!

Stewart14

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To summarize, I had surgery in November 2011 to reattach my left tricep tendon after I tore it off the elbow. Prior to the injury, I had respectable strength levels, over 300 bench, deads in the 400s and squats sucked then and still suck now :nerd:. I was told by my surgeon that I would regain my lost strength in about 6 months time after rehab. Um, well, it's now over 2 years later and well, that hasn't happened yet, but I think I'm finally at the point where I'm not totally embarrassed by my workouts to where I can post them once again here in this journal. So here goes

Stats:
39 years old
5'10 205lbs
don't know bf%

Split:
currently doing an A-B split working out every other day with random extra rest days thrown in when I feel like it.
A:
bench press
pendlay rows
seated overhead press

B:
Squats
chinups
sldl

I workout using percentages of one rep max and alternate the sessions, so it works out to this:
workout 1: 65%x13, 70%x11, 75%x9, 80%x7
workout 2: 70%x11, 75%x9, 80%x7, 85%x5
workout 3: 75%x9, 80%x7, 85%x5, 90%x3
add 5 or 10 lbs to one rep max and repeat

curls and pushdowns top out at 70%,75%, and 80% instead.

January 4

Bench Press
215 x 9
227.5 x 7
242.5 x 5
257.5 x 3*
*PR post surgery. This is the most weight I've attempted in like 2 years, crazy!

Pendlay Rows
170 x 9
180 x 7
190 x 5
202.5 x 3

Seated Overhead Press
135 x 9
145 x 7
152.5 x 5
162.5 x 3
 
Bro it tuff coming back from a serious injury, just having the mental fortitude to get back under some heavy wieght says a lot about your frame of mind u may never bang it out like u did prior to your set back but u can still get the end results you r looking for just up the intensity less rest between sets more volume I have gotten better gains with the volume less rest more sets then I ever did maxing out and doing 6 or 8 reps at 90% of my max so now it's time to reload and take a diff aprouch lord willing you will get your mojo back baby but if you don't keep pluging away just my opinion
 
Jan 16

Bench Press
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5

Pendlay Rows
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

Standing Overhead Press ss/ Chinups
100 x 10 / 10
100 x 10 / 10
100 x 10 / 10
100 x 10 / 10
100 x 10 / 10
 
Nice!!! Welcome back to posting your workouts!!! It was getting pretty quiet around here the last 6 months :thumb:
 
Jan 20

First workout since Thursday, had a bad stomach virus, was laid out Fri, Sat and yesterday, still feel like shit, but felt like giving it a go today. Nutrition went out the window obviously and I've apparently somehow lost 6 pounds from this! My first time under 200 pounds in like 10 years:mooh: and it's not cause I'm all ripped up lol

Seated Overhead Press
155 x 5
155 x 5
155 x 5

DB Bench Press
75 x 8
85 x 8
85 x 8
85 x 8

Pendlay Rows
175 x 8
175 x 8
175 x 8
175 x 8

Close Grip Floor Press
175 x 8
175 x 8
185 x 8

Not terrible considering all I've eaten since Friday was a few bowls of oatmeal, a couple bagels, and some whey protein.
 
Jan 22

weight-195 lbs! no appetite still, it's been this way since Friday.

Deadlifts
315 x 5
315 x 5
315 x 5

Leverage Squat Machine
230 x 10
230 x 10

Chinups
BW+35 x 6
BW+35 x 6
BW+35 x 6
BW+35 x 6

Hammer Curls
40 x 8
40 x 8
40 x 8

...and puke...ugh
 
bringin' on the awesome! Hey amigo!
 
Lose a couple more pounds and I'll weigh more than you ..... LOL Chins are looking good. They definitely get easier when you weigh less :D
 
Jan 25

Lever squat Machine
230 x 8
230 x 8
230 x 8

SLDL
225 x 6
225 x 6
225 x 6
225 x 6

Chinups
BW+40 x 6
BW+40 x 6
BW+40 x 6
BW+40 x 6

Hammer Curls
45 x 8
45 x 8
45 x 8

Power Upright Rows (Upright row with momentum)
110 x 8
110 x 8
 
Jan 28

Squats
245 x 5
245 x 5
245 x 5
*I guess I will always just suck at these

Glute Ham Raises
BW x 8
BW+10 x 8
BW+10 x 8

Pendlay Rows
185 x 6
185 x 6
185 x 6
185 x 6

EZ Bar Curls
100 x 8
100 x 8
100 x 8

Side laterals
30 x 8
30 x 8
 
Lifts are looking good. Have you started putting weight back on :thumb:

Still at 197, down from around 205 before I got sick. Im torn between trying to lean out and just bulking back the weight I lost. Only problem is I feel like I am very soft, like no definition, even though I am noticably leaner and my strength really isn't that bad.
 
Still at 197, down from around 205 before I got sick. Im torn between trying to lean out and just bulking back the weight I lost. Only problem is I feel like I am very soft, like no definition, even though I am noticably leaner and my strength really isn't that bad.

You have to pick one - don't play the fence :thumb: Spring is about 50 days away. Go Lean!!!!!! Especially if you you can keep the strength.
 
IML Gear Cream!
Lean out. Tis the season.
 
Jan 31

Deadlifts
325 x 5
325 x 5
325 x 5

Leverage Squat Machine
240 x 8
240 x 8
240 x 8
240 x 8

Lat Pulldowns (home machine weights, I'd be embarrassed by 125 in the gym lol)
125 x 8
125 x 8
125 x 8

EZ Bar Curls
105 x 8
105 x 8

reverse db flies
30 x 10
30 x 10
 
You have to pick one - don't play the fence :thumb: Spring is about 50 days away. Go Lean!!!!!! Especially if you you can keep the strength.

Well, it's all fine and good when the lifts are going up, but when that time comes that I need to decide if I want to keep going up in weight I will need to eat more, then we'll see how I feel about it all!
 
Feb 2

bench press
250 x 5
250 x 5
250 x 5
250 x 5
250 x 5
*i must say I was pleased by this!

standing overhead press
110 x 8
110 x 8
110 x 8

tricep pushdown prehab
3 sets of 12

felt really strong today and so far no elbow discomfort, which is awesome! we'll see how this thing behaves tomorrow
 
Well, it's all fine and good when the lifts are going up, but when that time comes that I need to decide if I want to keep going up in weight I will need to eat more, then we'll see how I feel about it all!

...Good luck with that. I've never mastered that balancing act. Haha

:thumb:
 
Feb 6

Standing Overhead Press
150 x 5
150 x 5
150 x 5

Flat DB Press
97.5 x 8
97.5 x 8
97.5 x 8

Floor Press
185 x 10
185 x 10


Ok, so I wanted to throw out a question about the routine I'm currently doing, namely if everyone thinks what I'm doing is enough. It winds up working out to this:
chest emphasis---6 sets
back emphasis---10 sets (13 if including deads)
quad emphasis---6 sets
hamstring emphasis---6 sets
shoulder emphasis---6 sets
tricep emphasis---4 sets
bicep emphasis---4 sets

bear in mind I am 39 years old and I set it up so that I do two days of each movement per week, so its generally 3 sets one day and 3 sets another day (or 5 and 5 with back). I also am really pushing the sets to the limit. I'm not doing lower percentages or anything, I'm basically picking a rep range for each exercise and if I hit all the reps, I will add weight, so I'm pretty spent when I'm done. Like today, my chest is screaming, and that was just from the db presses! What do you think? enough? I'm going up each week so far, but it's only really been 2 weeks on it so far.
 
If strength is what you are after - and it seems to be working since your weights are going up every week - then run the program until it stalls...You've been around long enough to know you will hit a plateau .... then switch the exercise or reps or RIs or Tempo to see if those parameters spark new gains. I like variety so I run more exercises and sets than you but I typically run in the 80% 1RM range and sometimes kick it up to 90%. Everyone is different. Check back through your old journals to see what worked in the past. Remember the phase: "Past performance is a great indicator for future results"

Good luck :thumbs:
 
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