Just Lift - First AM log

[just_lift]

Fellas,

This is my first post over on AM and I wanted to start by making a log. I've been a member on other boards for years but decided to make the jump to AM after using their mobile app and checking out the forums. I like what I see and look forward to being a part of the community.

My log will track my workouts, nutrition and supplementation, as I get back in the game from a long layoff. I haven't lifted seriously in 18 months due to shoulder surgery, my wedding, and moving into a new house.

Overview:
Age - 26
Weight: 172
BF:~12%
History: HS and College Football, Lifting since 14
Supps: At the very least - Multi, BCAA's, Whey, Casein, Creatine, Fish Oil, Preworkout Drink
Long Term Goal: 185 lbs 6-7% BF
Short Term Goal 3 Months: Get back in the gym and get my ass in shape. Maintain current weight and try my best to gain some strength back

Diet: Clean as possible based around eggs,chicken,lean beef/turkey, veggies, brown rice, oats, sweet potato, etc.
Macros: Will change as I go along but the base right now...
185g protein
230g carbs

Split: 5 Day
Day 1: Chest/Tri
Day 2: Legs/Bi
Day 3: Off
Day 4: Shoulder/Traps
Day 5: Back
Day 6: Off
Day 7:Repeat

Will make tweaks as I go along.

Repost after tonights first workout.

-JL

 

[murk01]

great long term goal. good luck paco

 

[just_lift]

First logged workout in the books - shoulder felt great! Just to clarify, I have been lifting since January but very sporadically.

Shoulders/Traps

Warmup
Cuff complex
1 set db shoulder press

DB Shoulder Press 4x10,10,8, 7- 40, 45, 50, 45
DB Lateral Raises 4x10,10,8,8 - 20
Face Pulls 4x10,10,10,10 - 70,70,80,80
Lying Pull-ups 2x10 - 25 lb weight on chest
Superset w/
Cable Behind Back Lateral Raises -25 lb

DB shrugs 5x20x50lb

Notes: shoulder felt great but traps still are a but sensitive. I just need to take it easy on weight and will be fine.

Diet:
Meal 1: Eggs, Oats,Multi
Meal 2: chicken breast, wheat toast
Meal 3: Whey / 45 min after preworkout shake
Meal 4: post workout shake
Meal 5: chicken, asparagus, sweet potato
Meal 6: casein

Will start to break down macros tomorrow...

Tomorrows workout - back! It's good to be in the gym again.

 

[beefypecs]

Good luck. How tall are you?

 

[just_lift]

5'7"

 

[soul0wner]

Welcome to the best forums out there and good luck!!

 

[just_lift]

Bit of a layoff - shoulder acted up but felt good on Sunday and will lift today.

Sundays workout - chest/tri's

Warmup - Cuff Complex

BB Flat Bench 1Set -135x10, 3 sets - 155x8
DB Incline Bench-4 sets 10,10,8, 7 - 40,45,50,50
Cable Flyes 3x10x 50
DB Flat Flyes 3x10 - 25,30,30

CG Bench - 3x10 - 105, 115, 125
Rope Press down - 3x10 - 90, 100, 100
Reverse Grip Press down 3x10 - 70

Notes : chest is my weakest area by far since my surgery. I'm just focused on good form and being careful. The weight will come.

Today's - legs/bis

 

[Nooshefx]

Hows it going? Still working at it?

 

[nicksox15]

Welcome to the boards! Logs are a great way to stay motivated and to have some accountability. Keep an eye out, I'll be starting a promo soon for a chance to log our preworkout Powermax. Be sure to enter!

 

[just_lift]

Been slacking with posts - back on track and still training. Feeling good and definitely getting some endurance back.

Shoulders/Traps

Seated DB Press 5x15(wu),10,8,8,7 - 30,40,40,40,40
DB Side Laterals 3x10x25
Face Pulls 4x10x70
Behind Back Cable Lateral 3x10x25
ss w/
Bent Over DB Lateral3x10x25

DB Shrug 4x10x40

Cardio: Jump Rope Intervals 12 min

Grabbing some dinner and hitting the hay early... hitting the hills for some cardio at 5 am.

Tomorrow: Back

 

[just_lift]

Great workout - trying to log more. Been working a crazy amount of hours.

Chest/Tri's
BB Flat Bench 4x 135(10),155(10),155(8), 155(7)
DB Incline Bench-4x 50(10), 55(8), 55(8), 50(8)
Hammer Partial Bench Reps** 3x50(10)
Cable Flyes 3x 50(10), 55(10), 60(8)

EZ Bar Skull 3x 50(12), 60(10), 60(10)
Angle Bar Pressdown 3x 100(12), 110(10), 120(8)

Abs
Jump Rope 10 min interval

**Working on the bottom portion of my bench. Ever since the labrum surgery its still struggling to gain strength. Partials have worked for me before. Definitely feeling a bit more endurance than the past few weeks. Feels good to be seeing some results again after such a long layoff.

TOMORROW- LEG DAY

TONIGHT'S MEAL - Chicken, Brown Rice Risotto w/ Mushrooms
-JL