dmcc

OK OK so I know that this is in "Members' Pictures" but be warned there'll be very little in the way of photos... my manboobs are shy!

Since the end of January I've been keeping a training diary and have made some progress, despite injury and a couple of layoffs. Having previously been doing a routine that was, frankly, insane, I have taken the advice of a few guys here and stripped back to basic compounds, doing 5x5 or 3x8 depending on the exercise. I think there's been some progress.

Having chatted to Cap, Yeti and Jamie about it, I've decided to share my shame (as it were). Be gentle!

I started keeping my diary on 21 January. That week, my lifts were (all 5x5):
- Squat: 95
- Deadlift: 95
- Flat bench: 80

As at today, the same lifts were (for 5x5):
- Squat: 130
- Deadlift: 130
- Bench: 100

I'm currently having a slight shoulder problem so I'll cut the bench weight back for a few weeks and concentrate on form until it's passed; it's an old injury and it comes and goes.

My short-term goal is to have a combined lift of 450 by the end of the year. I think that's achieveable and I'm certainly going to try my hardest. I'm not built for the body beautiful; but I reckon I'll do OK training for strength. I guess we'll see.

Diet-wise I'm doing nothing special and that's the main weakness. During the week I eat fairly clean, not too much cräp, and at the weekend I have a few treats to keep me sane.

I'm just under 6' 2" and have no idea what I weigh other than it's somewhere around 115, give or take 5. I gave up on the scales ages ago, preferring to use the mirror and how my clothes fit (or not) as a measure.

Let's see how this progresses, eh?

Captain Hero

Good stuff Darren, glad you took the advice on got your journal sorted looking forward to see how you progress big guy!

fozyspilgrims

Hope it goes well mate.

Mrdaveyk

who says you aint beautiful now

na seriously though mate all's possible, yourll get there if you want to, for all you know you could have an impressive 8 pack hiding under a small bit of body fat

chisel away my friend!

dmcc

Trust me mate, this is no "small bit of body fat".... But thanks for the comments!

YetiMan

Glad you got your journal up buddy Look forward to reading your updates

dmcc

Ahhh... Leg Day!

I felt good this morning, cracking leg workout. God, I'm going to be sore tomorrow... After warmup, it went like this:

Squats - 5x5 @ 135
SLDL - 3x8 @ 80
DB lunges - 2x8 @ 17½ (each leg)
Single leg curls - 2x8 @ 25 (no rest b/w sets)

I'm really pleased with the squats - I've gone up 5kg in a week and they felt good. Could have been deeper, perhaps, but I have visions of going below parallel and never getting back up!! Felt a little wobbly in the first set, just kept telling myself "same as last week" when it wasn't really... Anyway, I fairly hobbled out of the gym, cursing every stair down to ground level and then every stair up to my flat. But it's worth it.

dmcc

Muahahaha!! For some completely bizarre reason my legs feel fine today, despite yesterday's exertions! Wish I could say the same for my right shoulder... an uncomfortable train journey and taxi ride has left it aching a bit... Chest day tomorrow should be interesting. Will have to go easy.

Captain Hero

MOO HA HA HA HA!!!!! Just you wait for tomorrow

dmcc

Bring it on, bitch!

dmcc

Well I can still walk. Shame I can't say the same for bench pressing... Today was push day, and it went like this (after warmup):

Bench press
1x5 @ 80
1x5 @ 90
1x5 @ 100
2x12 @ 60

DB incline bench
2x8 @ 30

DB front raise
2x8 @ 8

DB lateral raise
2x8 @ 8

BB upright row
2x8 @ 35

Seated machine press
2x8 @ 63
1x8 @ 70

Pushdowns
5x8, variety of angles and grips


My bench press is actually regressing. I have an old shoulder injury which has evidently flared up and it makes pressing difficult. Today, my whole right arm felt as if it was about to give out at any moment, so I think I'm going to have to knock pressing with any kind of heavy weight on the head for a while and concentrate on strengthening this shoulder and my triceps.

Boo for not benching. :-(

Is there a decent alternative that I could use to keep my strength up? What about inclines or using the smith?

Mrdaveyk

inclines would hit upper chest so wouldnt be a good replacement

i would use the smith machine whilst working on correcting the shoulder

ah24

Inclines actually bring the shoulders into play more.

Personally, I'd recommend you doing some light rotator cuff work a long with strengthening the triceps and just forget about chest and shoulders until that's healed.

If you're still wanting to do chest work, depending on the shoulder problem, cable fyles would be an option, and again, depending on where abouts in the shoulder and whats the problem...humble press-ups

trickymicky69

am i missing something? you have upright rows on push day? it would appear that any rowing movement would be a pulling exercise?

they are also not to good for a bad shoulder

dmcc

Yes yes yes, quite right. Naughty me.
Well I am about to have a week off for various reasons and that will enable me to rest up the old shoulder for a bit. When I'm back in the gym, chest work is going to be limited for a few weeks. Oh well.

So today was pull day - well TBH it should have been yesterday but I wasn't bothered to go to the gym. It went like this -

DB rows
1x8 @ 35
2x8 @ 37.5

Reverse flyes (machine)
3x8 @ 42

Pulldowns
1x8 @ 77
3x8 @ 84

Deadlifts
2x5 @ 130
3 x5 @ 132.5

I finished that off with a few quick sets of side laterals.

All in all it wasn't a bad workout and I am pleased with the deadlifts. They were tough, but I did it without straps or chalk (my hands hate me at the moment, thank god for decent hand cream!).

Slowly but surely, I'm getting closer to my goal.