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

  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

  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!

  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

  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

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