Strength Dedication Ambition

[katt]

Thanks, i hope it gets better soon too! I need to lift consarn it!

Haha, i know you mean on the fat thing, im sure you'll get rid of it soon enough though!

Whats your training program gonna look like while you're cutting?

I'm trying to figure that out right now. I will probably just stay with my push/pull/legs routine.. and try to maintain my weights as much as I can while I'm cutting. The diet will probably go back to higher protein,, maybe to the 50/30/20.. it worked good last time.

If you have any suggestions, throw them out there!

 

[Scarface30]

hope everything's going good for ya Gaz, and goodluck with your appointment.

 

[Double D]

Hi Gaz I will probably just follow your journal over there for the most part.

 

[Gazhole]

^ Yeah, thats cool. I double post everything anyway pretty much .

***

Just got back from the osteopath - things are still improving, he said i should come back in a month and after that i should be fine. Yippee!

Decided to do a similar program to what im on now in rehab, but with the push/pull/legs split since theres less leg work (unbalanced, but doctors orders call for less stress on the lower back which leg work has a tendancy to go against).

High reps again, 2x20 i expect. May throw in some light cardio for shits and giggles, LOTS of mobility + flexibility...erm. Yeah, i think thats about it really! I shall be trying to keep that up for a month!

Probably Push/Legs one week, and Pull/Legs the next week alternating.

 

[vortrit]

Just looking through the posts i made in this journal a year ago, and ive seemingly put on 13lbs this year!

177lbs - 190lbs!

Way-haaaay!

Next up, 200

Cool, we're at the same weight and have about the same PR's although your deadlifts are far superior. I did some yesterday, but have been laying off mostly due to my foot injury. I've never actually done a dead for PR either.

 

[Gazhole]

Cool, we're at the same weight and have about the same PR's although your deadlifts are far superior. I did some yesterday, but have been laying off mostly due to my foot injury. I've never actually done a dead for PR either.

Hey, i didnt know we basically the same level! Thats pretty cool .

And my lifts probably arent as good as they were after this whole back scenario. I wont bee doing anything heavier than 6-8 reps for a long while now, let alone 1RM attempts.

I hope ill get some PRs still, but they wont me 100% Maxs for a long while, if ever.

What are your PRs atm anyway? Deadlift 1RMs are both one of the most physically demanding, and one of the most exhilirating things i've ever done. Its such a great feeling lifting that much weight, i miss it!

 

[vortrit]

Hey, i didnt know we basically the same level! Thats pretty cool .

And my lifts probably arent as good as they were after this whole back scenario. I wont bee doing anything heavier than 6-8 reps for a long while now, let alone 1RM attempts.

I hope ill get some PRs still, but they wont me 100% Maxs for a long while, if ever.

What are your PRs atm anyway? Deadlift 1RMs are both one of the most physically demanding, and one of the most exhilirating things i've ever done. Its such a great feeling lifting that much weight, i miss it!

Bench Press 210 lbs. / 95.45 kg.

Squats 258 lbs. / 117.27 kg.

Deadlift - I don't know because I've never tried and with my foot problem I may not try for awhile.

 

[Gazhole]

Bench Press 210 lbs. / 95.45 kg.

Squats 258 lbs. / 117.27 kg.

Deadlift - I don't know because I've never tried and with my foot problem I may not try for awhile.

Lol, you werent kidding, those are scarily close numbers!

Its best not to risk it if you have problems, thats a good call.

 

[vortrit]

Lol, you werent kidding, those are scarily close numbers!

Its best not to risk it if you have problems, thats a good call.

Yeah, I'd hate to hurt it worse.

For some reason I thought you were a lot bigger than me from the looks of your pics I've seen. Maybe I'm bigger than I thought...

 

[vortrit]

By the way, how long have you been lifting?

 

[Gazhole]

Yeah, I'd hate to hurt it worse.

For some reason I thought you were a lot bigger than me from the looks of your pics I've seen. Maybe I'm bigger than I thought...

How tall are you? If you're taller then ill obviously be bigger with the same amount of weight, since theres a more condensed distribution of the mass over my frame.

But no, im not particularly big. Certainly not now, i look like shit now. Havent trained properly for over a month. My legs are now nonexistent, and my upper body is just shite .

 

[Gazhole]

By the way, how long have you been lifting?

Really seriously only since just before the start of this journal, but altogether probably about three and a half years.

You?

 

[Witchblade]

As long as you're eating right and doing some form of physical exercise, you shouldn't be losing much if any muscle mass. You'll definitely feel smaller though.

 

[Scarface30]

hey man, good to hear you're on the mend!

 

[vortrit]

How tall are you? If you're taller then ill obviously be bigger with the same amount of weight, since theres a more condensed distribution of the mass over my frame.

But no, im not particularly big. Certainly not now, i look like shit now. Havent trained properly for over a month. My legs are now nonexistent, and my upper body is just shite .

6 foot tall. Maybe a quarter inch less or so technically, but I usually just round it off to 6 foot. My legs don't look as good either because of the foot problems, but not terrible. My upper body is pretty good though.

 

[vortrit]

Really seriously only since just before the start of this journal, but altogether probably about three and a half years.

You?

Only a year and a month seriously. I lifted some before that and did some exersise, but just small stuff at home, and only a few months of that.

 

[Gazhole]

As long as you're eating right and doing some form of physical exercise, you shouldn't be losing much if any muscle mass. You'll definitely feel smaller though.

I've got the food as "the same" as i can keep it, im just not hungry enough when im not training hard, lol.

Thats the problem though, i havent really been doing much exercise at all. This week i havent done anything apart from moderate stretching.

Stupid body...

 

[Gazhole]

hey man, good to hear you're on the mend!

Thanks man ill be up to speed in no time - i hope!

 

[Gazhole]

6 foot tall. Maybe a quarter inch less or so technically, but I usually just round it off to 6 foot. My legs don't look as good either because of the foot problems, but not terrible. My upper body is pretty good though.

Ah, thatll be why then - im 5'10" so a few inches shorter than thou.

My legs were getting pretty good, but now. Pff.

 

[vortrit]

Ah, thatll be why then - im 5'10" so a few inches shorter than thou.

My legs were getting pretty good, but now. Pff.

I was pretty sure you looked bigger. I mean not a giant difference but definatly bigger.

 

[vortrit]

Yeah, my doctor said doing legs was fine. I've been doing them but not seriously enough. I'm going to work on them more again starting this week.

 

[SamEaston]

Hey Gaz! When you hitting the gym this week?

High reps huh? Thats gonna hurt!

 

[Gazhole]

Yeah, my doctor said doing legs was fine. I've been doing them but not seriously enough. I'm going to work on them more again starting this week.

Its a good call, everything to do with your training and general posture will benefit from training legs. Just know your limits, man. Im sure youll do great, you seem to know what you're about

 

[Gazhole]

Warmup - Activation

Glute Bridges - 2x12
Wall Retractions - 2x12
Kneeling Squats - 2x12
Shoulder Dislocations - 1x12

Warmup - Dynamic Flexibility

Standing Knee Raise - 1x12 Per Leg
Inch Worms - 1x5
Standing Side Bends - 1x12 Per Side
Butt Kickers - 1x12 Per Leg
Sitting Front Bends - 1x12
Shoulder Circles - 1x12 Per Arm Per Direction

Rehab Program Reloaded - Week 1 : Day 1 (Weights = Upper Push)

Bench Press - 20, 20 @ x2 22KG / 48.4lbs DBs (1:30 RI)

Dips - 16+4, 14 @ BW (1:30 RI)

Flat Flys - 18, 18 @ x2 16KG / 35.2lbs DBs (1:30 RI)

Overhead Press - 20, 20 @ x2 12KG / 26.4lbs DBs (1:30 RI)

Skullcrushers - 20, 20 @ 10KG / 22lbs BB (1:30 RI)

Chest Pullovers - 20, 20 @ 12.5KG / 27.5lbs BB (1:30 RI)

Warmdown - Mobility

Ys - 2x12 (10sec RI)
Hip Circles - 2x30 (10sec RI)
Ankle Mobility - 2x12 per leg (10sec RI)
Side Lunge Stretches - 2x12 per side (10sec RI)

Warmdown - Static Stretching

Neck
Traps
Back
Tris
Shoulders
Chest
Biceps
Forearms
Hams
Quads
Calves

***

Not bad. Not bad at all. This was one step away from a newbie-style (chest/tris) workout though so i felt a little dirty once id finished...

Back was fine (touch wood). We'll see what happens tomorrow.

Im kinda knackered, lol. Drawing a blank on the old words...high reps hurt though, ill say that.

 

[soxmuscle]

Sorry in advance, but what was your injury?

 

[vortrit]

Nice looking workout.

 

[Gazhole]

Sorry in advance, but what was your injury?

Lol, no need to apologise.

It was a sacro-ilac (spelling) strain down the right side of my back. Tight hamstrings + bad form + too much weight + bulgarian squats = a massive pull that fucked up my lower back, right lat, and right shoulder, and pulled my spine here there and everywhere

Getting better now though, thank god. One more appointment with the osteopath and some careful training and ill (hopefully) be right as rain.

How you doing?

 

[Gazhole]

Nice looking workout.

Cheers man

 

[Scarface30]

'atta boy Gaz!

as Ranier Wolfcastle on the Simpsons would say "Up and at them!" lol

 

[soxmuscle]

Lol, no need to apologise.

It was a sacro-ilac (spelling) strain down the right side of my back. Tight hamstrings + bad form + too much weight + bulgarian squats = a massive pull that fucked up my lower back, right lat, and right shoulder, and pulled my spine here there and everywhere

Getting better now though, thank god. One more appointment with the osteopath and some careful training and ill (hopefully) be right as rain.

How you doing?

Sounds painful. I'm sorry to hear it, glad you're transitioning back into the grind so well.

I'm doing well, training has been exceptional all summer. I think that has a lot to do with getting some sleep.

Any plans for what you want to do when you're 100%?