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Posted at October 27, 2013, 6:21 pm: Hi All, j/k w/the title Anyhow, I've been lifting for about 4-5 months now and taking my time in the gym very seriously. I started with very little muscle on my frame, my stats were: 5'9", 140 lbs. I'm now 161lbs and my newbie strenght has gone way up. Bench for instance went from about 85lbs to about 150 lbs for 5 reps. Now, I've been slowly implementing alot of the advice I've read here on the forums and I decided to start a journal to document for myself and others who care to read what I am accomplishing in the gym. One caveat - I have a injured shoulder. hadicapped is more like it unfortunately because ad far as I know it will never recover. My anterior delt is completly atrophied, my lateral delt(side, not sure if I have the correct name) is numb but functional, and my rear delt is weakened. nerve damage is the culprit, and it is only in my right shoulder. It effects excersizes involving lifting over my head, and to a lesser extent many pressing and pulling excersizes, although I can fight through it and see improvement. Anyhow, the following is the routine I am going to employ, for at least the next 8 weeks: I will alternate two days worth of excersizes, based on push/pull involving compound excersises. Day One: Squats - 3 x 5 - still judging weight so slowly moving up each week Barbell Flat Bench - 3 x 5 of around 90% 1rm. Decline Barbell Bench - 3 x 5 of around 90% 1rm Incline Dumbell press (15 degrees or so, and higher and my shoulder greatly limits me) 3 x 5 of what i would guess to be around 90% Dips - 3 x failure (will add wieght as strength progresses) One item of accessory work(bis , calves raises, tris, etc.) Day Two: Deadlift - 3 x 5 - still judging weight Pullups Wide Grip - 3 x failure Bent Over Barbell Row - 3 x 10 - still judging weight Pullups Close parellel grip - 3 x failure One Arm Dumbell Rows - 3 x 7-8 Dumbell Shrugs - 3 x 7-8 Alternating on a M-W-F rotation once I get on schedule with cardio on one of the weekend days. Week One - 1, 2, 1 Week Two - 2, 1, 2 Week Three - 1, 2, 1 and so on... Certainly not set in stone, I will keep the basic routine but I'm sure I will tweak here and there. My diet I think is lacking so I will need to get it in order. I'm taking in a good amount of protein (at least 1:1 right now), but I think I should get more calories per day. I'm fairly unorganized ATM so I will need to get a diet down. Anyhow, wish me luck and I'll keep this as up to date as possible. Original of the message was taken from http://forum.bodybuilding.com/ Replies:So, first workout in the books.Push Day Today, felt really good heading into the gym and I think I di... OK. Man. OK, Workout 1 Today: I'm a little sick (head cold) so I wasn't sure... OK, so two workouts are missing from the log. Today's Workout Man I love sumertime. Pull Workout Today: Deadlift: 2 warmup sets 5 x 155 5 x 165 5 x... Ok Press routine today: Squats: 2 warmup sets 5 x 155 5 x 165 5... Pull Routine Today Deadlift 2 warmup sets 5 x 165 5 x 175 5 x 1... Push Workout: Squats: 2 warmup sets 5 x 165 5 x 175 5 x 185 ... Oh, just wanted to post that I think I'm going to try and start again ... Other Topics of Body Building:Hi to all forum membersplease help with bulking diet how da hell do you use wrist straps???!?! Increasing Lung Capacity/Endurance/My Program Can you drink test? Ephedra Dosage no squats ISS Research Pro42 Anyone likes Stan Mcquay? 100 push ups and 100 sit ups a night...AMAZING RESULTS!! Vince Gironda 8x8? Pecs Deserusan's Review of Joel New Cycle Critique please Diet & Carbs Jerks on football teams... Check Out My 40 Ounce Steak! am i doing soemthing wrong? great pump goes limp in an hour. WEEK EIGHTY-TWO :: What Are The Best Homemade Recipes? Anabolic Xtreme supps age rec.? This process is slow bench negatives Plz Critique Upper/Lower twice a week Split Parents. Urghhh!! Need help w/ clean bulk diet What is a PCT? Sorry......... How does my stack look? Video of my deadlifting Dragon Flags 15 yr old Jungle warfare/KP3(Eiselt) and White blood bulk stack Am I missing anything? Starting today.... weider brothers and their empire i laughed out loud when this happened too me HIIT + Treadmills = sucks Reps reviewing their own Company's products X-Rep.com - Mass X-celeration Interview: Stretch Overload & 300 Percent Mass Increases! |