Finally think I'm respectable enough to post again!

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  1. #1
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    Finally think I'm respectable enough to post again!

    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 . 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

  2. #2
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    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

  3. #3
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    Jan 13

    Bench Press
    185 x 3
    207.5 x 3
    235 x 8
    220 x 5
    207.5 x 7
    195 x 9
    185 x 11

    Standing Overhead Press
    140 x 7
    132.5 x 5
    125 x 7
    115 x 9
    110 x 11

    Tricep Pushdowns
    5 sets of 10

  4. #4
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    Jan 14

    Trap Bar Deadlifts
    225 x 3
    260 x 3
    295 x 11
    275 x 5
    260 x 7
    245 x 9
    225 x 11

    Glute Ham Raises
    5 sets of 10

  5. #5
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    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

  6. #6
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    Nice!!! Welcome back to posting your workouts!!! It was getting pretty quiet around here the last 6 months
    Do it!

  7. #7
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    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 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.

  8. #8
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    Under 200 !! Don't poop on the bench ....... LOL
    Do it!

  9. #9
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    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

  10. #10
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    bringin' on the awesome! Hey amigo!
    Success leaves clues. People who produce outstanding results do specific things to create those results

    Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

    THERE IS NO TOMORROW!
    - Appollo Creed

  11. #11
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    Jan 23

    Bench Press
    235 x 5
    240 x 5
    240 x 5

    Incline DB Press
    75 x 8
    75 x 8
    75 x 8
    75 x 8

    DB Shoulder Press
    65 x 8
    65 x 8
    65 x 8

    Side laterals
    20 x 10
    20 x 10

  12. #12
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    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
    Do it!

  13. #13
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    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

  14. #14
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    Jan 26

    Bench Press
    245 x 5
    245 x 5
    245 x 5

    Incline DB Press
    80 x 8
    80 x 8
    80 x 8

    Upright Rows
    95 x 8
    95 x 8
    95 x 8

    pushdowns
    3 sets of 10

  15. #15
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    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

  16. #16
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    Lifts are looking good. Have you started putting weight back on
    Do it!

  17. #17
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    Quote Originally Posted by yellowmoomba View Post
    Lifts are looking good. Have you started putting weight back on
    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.

  18. #18
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    Jan 30

    Floor Press
    205 x 8
    205 x 8
    205 x 8

    Flat DB Bench
    95 x 8
    95 x 8
    95 x 8

    Seated DB Shoulder Press
    70 x 7
    70 x 6
    70 x 6

  19. #19
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    Welcome back!

  20. #20
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    Quote Originally Posted by Stewart14 View Post
    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 Spring is about 50 days away. Go Lean!!!!!! Especially if you you can keep the strength.
    Do it!

  21. #21
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    Lean out. Tis the season.
    It's humbling to start fresh. It takes a lot of courage. But it can be reinvigorating. You just have to put your ego on a shelf & tell it to be quiet. - J.R. Payette

  22. #22
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    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

  23. #23
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    Slowly but surely brother!

  24. #24
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    Quote Originally Posted by the_predator View Post
    Slowly but surely brother!
    Thanks man! it's coming....slowly...but things are moving in the right direction

  25. #25
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    Quote Originally Posted by yellowmoomba View Post
    You have to pick one - don't play the fence 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!

  26. #26
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    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

  27. #27
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    Quote Originally Posted by Stewart14 View Post
    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

    Do it!

  28. #28
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    Feb 4

    Squats

    255 x 5
    255 x 5
    255 x 5


    Glute Ham Raises
    BW+15 x 8
    BW+15 x 8
    BW+15 x 8

    Pendlay Rows
    190 x 6
    190 x 6
    190 x 6
    190 x 6
    190 x 6

  29. #29
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    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.

  30. #30
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    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
    Do it!

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