Starting a log for getting in shape!

[docdoom77]

No spotter today. I shouldn't even be attempting squats, since I have to load them up on the bench bar and lift it from a sitting position to get started, but I just don't want to skip it, so here it goes.

Squats 160 lbs, x12, x10, x10 (I coulda done more with a spotter, but i didn't wanna get stuck)
Stiff Legged Dead Lifts 160 lbs x13, x12
Standing Calf Raises 170 lbs x16, x14
DB Military Press 80 lbs (2x 40) x10, x8, x7
Upright Row 70 lbs x11, x9, x9

 

[x~factor]

Awesome workout so far man! I bet you could really do some damage if you could get a hold of good equipments. Is joining a local gym out of the question?

 

[docdoom77]

Yeah. Three kids leaves me with a lack of time and funds. Thanks for the props!

Today I'm gonna split this workout into two halves. I'll do Back before I pick up the kids and arms afterwards.

Deadlifts 160 lbs x12, x10, x9

Shrugs 170 lbs x12, x10

Chin ups x8 (+6 Assisted), x5 (+6 assisted)

Pull ups x4 (+5 Assisted)

Bent over Rows 100 lbs x11, x9, x9

That's it for back. I'll do arms in about 45 minutes when I've got the kids home.

 

[docdoom77]

Back for biceps!

ez curls 60 lbs x10, x8, x7

DB curls 60 lbs (2x 30) x10, x8

Hammer curls 60 lbs x9, x6

 

[docdoom77]

I'm very sick and won't be working out today. I got so dizzy I fell down, just warming up. Sigh.

 

[docdoom77]

So, I missed two workouts. I have an undiagnosed abdominal illness. I got cat scans, blood and urine work done at the ER. They have ruled out appendicitis, but I still have pain and bloating and other less savory symptoms. I'm not sure how its going to affect today's workout, but I'm tired of missing them.

Deadlifts 165 lbs x12, x10, x9

Shrugs 170 lbs x13, x11

Chin ups x8 (+6 Assisted), x5 (+6 assisted)

Pull ups x4 (+6 Assisted)

Bent over Rows 100 lbs x11, x10, x9

ez curls 60 lbs x10, x8


Nothing about the workout seems to cause me pain, but my energy level is much lower and about halfway through I got very shaky and nauseous. Had to cut it short. I wish they could tell me what is wrong with me. Sigh

 

[docdoom77]

I'm gonna try again. This stomach issue is unresolved and my bad shoulder is giving me hell, but I hate missing workout days. I also finished my Halo cycle about 2 weeks ago, so its kinda a double whammy.

Pushups x40 (+3 on knees), x28 (+3 on knees) (Not quite back on track but better than last time)
BB Bench Press 120 lbs x11, x8, x7 (not good on the shoulder. Probably shouldn't have gone up in weight. ;P)
Incline BB Bench 110 lbs x10, x9
DB Flies 80lbs (2 x 40lbs) shoulder cannot handle flies this week. Stupid shoulder. GRRR
Incline DB Flies 80lbs
Close grip BB bench 90 lbs x13, x10, Shoulder is screaming. No more pressing this workout. I'll just take it easy and ice the hell out of it.
Skull Crushers 45lbs x9, x7
Bench Dips +25 pound plate x15, x16

Not the best ever, but way better than nothing. My abdominal issues didn't slow me down at all this time, which is nice, but my shoulder is in one hell of a state.

 

[docdoom77]

Spotter won't be available til later, so I'm gonna do shoulders now and legs in an hour or so. I'm still injured, so i'm taking the weight for these exercises way down, til I recover.

DB Military Press 60 lbs (2x 30) x12, x12, x10
Upright Row 70 lbs x12, x10, x9 (these don't aggravate the shoulder injury at all, so no need to hold back)
Reverse Flies 30 lbs (2x 15) x14, x14

Breaking up the workout gives me a little more time, so I added in the reverse flies.

 

[docdoom77]

I'm back for the leg part of the workout.

Squats 170 lbs, x12, x10, x10
Stiff Legged Dead Lifts 170 lbs x12, x10
Standing Calf Raises 170 lbs x16, x15

Not too bad. It'll do anyway.

 

[docdoom77]

Deadlifts 170 lbs x11, x10, x7

Shrugs 170 lbs x14, x11

Chin ups x8 (+6 Assisted), x6 (+4 assisted)

Pull ups x4 (+6 Assisted)

Bent over Rows 100 lbs x10, x9, x8 (Dunno if its just a bad day or all the cutting or the crash after the Halo, but these sucked today)


I'll be back for bi's in about 45 minutes

 

[docdoom77]

I'm baaaack!

ez curls 60 lbs x10, x8, x7

DB curls 60 lbs (2x 30) x8, x8 (Definitely weak this week.... hehehehe homonyms. *Ahem* )

Hammer curls 60 lbs x7, x7

Crappy, but them's the breaks. I'll have to get used to less than stellar workouts until I can flatten this damn stomach out.

 

[docdoom77]

So, my shoulder is still pretty screwed up. I'm sure its a combination of the stress it was put under during my time in the army and the repetitive stress from my glamorous job as a custodian (pushing vacuums and mops, scrubbing surfaces, etc). I'm gonna use lower weight today and try not to exacerbate the injury. I'm really hoping I don't have to go to the doctor for it.

Pushups x32 (+3 on knees), x21 (+3 on knees) Did less of these much more slowly to save the shoulder. Was still a good workout tho.
BB Bench Press 110 lbs x12, x12, x11 Lower weight, ultra-slow and controlled to save my shoulder. Seems to be working so far.
Incline BB Bench 100 lbs x11, x10
DB Flies 70lbs (2 x 35lbs) x12 (Even with lower weight and controlled movements these stressed my shoulder injury too much to do these)
Incline DB Flies 80lbs See above
Close grip BB bench 90 lbs x13, These also put a lot of stress on my shoulder. I'll substitute some cable push downs (very low resistance, but better than nothing)
Cable Push downs x16, x15 (those actually felt really good, but I have no way to increase the resistance, so they won't become part of my regular routine)
Skull Crushers 45lbs x10, x8
Bench Dips +25 pound plate x16, x16

I'm really hoping a few weeks of babying this shoulder should set it straight. I've been taking ibuprofin and alternating ice and heat as much as possible (before a workout heat, after my post workout shower, I ice it). Here's hoping!

 

[docdoom77]

Same deal as last week. I'll be splitting the workout into to parts due to timing of spotter. Shoulder is a little better, but I'm gonna keep the weight low for now. I may start edging it back up in a week or so, depending on how my recovery is going

DB Military Press 60 lbs (2x 30) x13, x12, x10
Upright Row 70 lbs x13, x11, x9
Reverse Flies 40 lbs (2x 20) x13, x13

I'll be back for legs in a bit.

 

[docdoom77]

Back for legs.

Squats 170 lbs, x13, x11, x10
Stiff Legged Dead Lifts 170 lbs x13, x11
Standing Calf Raises 170 lbs x16, x15

 

[docdoom77]

Alright! Back first, then bi's later.

Deadlifts 170 lbs x12, x10, x8

Shrugs 170 lbs x14, x12

Chin ups x8 (+6 Assisted), x6 (+5 assisted)

Pull ups x4 (+6 Assisted)

Bent over Rows 100 lbs x10, x9, x8

The rows are just getting harder. I think the extra pull-ups are pre-exhausting my lats, giving me less strength for these. Anywho, I'll be back in less than an hour for biceps!

 

[docdoom77]

I don't know what's wrong with me. I strained something in my inner arm near my left elbow. Can't do my bicep stuff today. I'm not doing anything different or being less safe, but I seem to be getting little injuries on a regular basis. Sigh. I hope this one heals quickly.

 

[docdoom77]

I've decided to take a week off. Let my body heal, gather myself. It's tough already missing the workouts, but I think a short break is for the best. I'll be back next week, hopefully feeling rested and strong!

 

[hellguy]

Good idea. Rest is important too. Come back strong brother!!

Sent from my SCH-I535 using Tapatalk 2

 

[docdoom77]

I'm excited about getting back into my routine tomorrow. Inner arm is still not at its best, but only curling motions seem to hurt it, so hopefully it will be better by Friday. Weight loss is going well. I'm below 200 pounds, which was my initial goal. I'm gonna keep cutting until my belly is flat though. So, I'll be back tomorrow, hopefully after a great workout.

 

[docdoom77]

Finally back after over a week off. Chest and Tris today.

Pushups x35 (+3 on knees), x22 (+3 on knees) Keeping to concentrating on form. Still strained a muscle in my neck. Sigh
BB Bench Press 110 lbs x10, x8, x7 Between the injury and the time off I'm seeing significant strength loss. Depressing.
Incline BB Bench 95 lbs x11, x10
DB Flies 70lbs (2 x 35lbs) x13, x 12 It's nice to not have my shoulder screaming at me. That's an improvement. ;P
Incline DB Flies 80lbs I'm going to work back into these. I don't want to overdo it on my first day back.
Close grip BB bench 90 lbs x11, x10, starting to feel a little shoulder strain and I don't want to re-injure, so I'll stop at 2 sets this week.
Skull Crushers Inner arm injury still preventing these. I really hope it's better by next week.
Bench Dips +25 pound plate x16, x15

A very disappointing return. Strained my neck somehow (I don't think its serious. It's most likely clear itself up in a day or two) and lost a great deal of strength. Since I'm cutting, there's not much chance of getting that strength back anytime soon. On the plus side, my shoulder is much better (though I'm still gonna baby it a little until I'm sure it's ready for the big time). If my inner arm will get back to normal soon, I should be doing alright in a week or so. My plan is to keep cutting and doing what workouts I can. I can't wait to get to my first bulk!

 

[KILLEROFSAINTS]

look like a classic endomorph...id never do under 12 reps...bet you hit a hard wall of fatigue

buy the carlon colker book...

 

[docdoom77]

Cool. Thanks KoS. I'll look into it.

Man, the DOMs is crazy after some time off. I'm still sore from Sunday. Looking forward to tomorrow's workout! The weight loss is still going well. I've been faithful to my diet, and its doing its job. I was so fat for so long, its hard to believe I've gotten under 200 lbs. I shudder to think how much more weight I'll have to lose to shed this gut, but I look so much better than I did at 245... and that, in itself, is motivation to keep on it.

 

[ls1x]

Nice work. Keep it up. You are deff a go get er

haters are my number one motivators

 

[docdoom77]

Thanks for the props! Starting with shoulders and then I'll do legs later.

DB Military Press 60 lbs (2x 30) x13, x12, x10 Seems like no strength loss on these, that's a nice surprise
Upright Row 70 lbs x13, x11, x8 Almost as good as last time. I guess the time off wasn't too bad for my shoulders.
Reverse Flies 40 lbs (2x 20) x15, x14 Improvement. nice.

I hope legs go this well. I'll be back soon.

 

[docdoom77]

and i'm back.

Squats 170 lbs, x13, x10, x8 They started out strong, but the strength left me. Not too bad tho.
Stiff Legged Dead Lifts 170 lbs x13, x11 Same. Good.
Standing Calf Raises 170 lbs x15, x16

Not bad. Much better than Sunday. I'm concerned about back and biceps on friday as my inner arm is still tender. I hope it's well enough for curls and pull ups by then.

 

[hellguy]

Hey bro, as long as you gave it all you had then that's what counts. Keep kicking @$$.

Plant powered and loving it!

 

[docdoom77]

Time for back (bis later). I'm about to find out how healed my inner arm is.... fingers crossed!

Deadlifts 170 lbs x12, x11, x8 That wasn't bad at all. One rep more overall.

Shrugs 170 lbs x13, x10 Those went down considerably. They were very difficult today.

Chin ups x8 (+5 Assisted), x5 (+5 assisted) arm still hurts a little, but I got through these. We'll see later if I jacked it up worse. ;P

Pull ups x4 (+5 Assisted)

Bent over Rows 100 lbs x7 That was pathetic. Gonna bring the weight down a little
@ 90 lbs x10, x10

I'll be back for biceps in a little while.

 

[KILLEROFSAINTS]

did ou ask santa for the book kid?

 

[docdoom77]

Time for biceps. I don't want to fuck my arm up, so I'm gonna do more warm-ups than usual and drop the weight to see how that feels.

ez curls 50 lbs x7... Arm is not healed yet. These really strain that tendon. Hammers don't put too much tension on it and they're better than nothing.
Hammer curls 50 lbs x13, x12, x11, x8

Well, that sucked, but them's the breaks. I'm hoping the indirect work from my back routine and hammers can pull me through until this damn thing heals. If it ever does >=(

 

[docdoom77]

Santa's done making toys this year, but I'm looking on Amazon. Is the second edition still relevant? It's much cheaper than the 3rd edition. I was gonna order it this weekend. Thanks again for the advice.