Supa_Spence
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I'm back gang . This log is for accountablity . I had two dislocated shoulders in one week and spent time in rehab to regain everything and stll moving up to 100 percent . I lost any and all gains cause i also was in a car wreck and life got real ****ty but i am back. No excuses just lifting and being me ...
Bio:
height: 5'6
weight:150
bodyfat:unknown
Age:35
Goals:
Recomposition of body and recoup of shoulder after rehab and then beast mode
Training:
workout 1: chest and shoulders
4 sets incline BB
4 sets flat DB
4 sets db flye, cable or machine
3 sets seated BB press or DB
3 sets lateral raises
4 sets body weight or weighted dips
3 sets of a skull crusher or pushdown
workout 2:
4 sets pullups
4 sets bent BB rows
4 sets reverse grip pulldown
4 sets seated close grip cable row
4-6 sets deadlifts
3 sets of bb or db curls
workout 3:
squat squat squat squat... Ohh yeah squat!
4 sets leg extensions
4 sets laying leg curl
4 sets seated leg curl
do it in thus fashion:
day 1= workout 1
day 2= workout 2
day 3= off/rest
day 4= workout 3
day 5= repeat
Supps that i am taking:
Bc +eaa by Lg science
M-drol for 4 weeks @ 20mg
I do have all post cycle (clomid) and other supps to aid in heart and blood pressure as well . (did a cycle before injuries)
Gat Jet Fuel Pyro in the am
Fish oil
Protein powder
Jack3d when pre workout
also may into ECA stack next week or might just stick with Jet Fuel (any opinions)
Protein powder obviouslly but trying to stick to mostly whole foods
Calorie intake: TBD
********************************************
10-10-2011 Monday
workout 1: chest and shoulders
incline barbell:
65 pounds x12 reps
85 pounds x10 reps
90 pounds x9 reps (go up in weight)
90 pounds x4 reps
85 pounds x3 reps
65 pounds x8 reps
flat DB press:
30p x12
35p x10
40p x5 (go up in weight)
40p x4
35p x7
35p x7
cable flye
10p x12
15p x8
20p x2 (stay) - just from weakness of dislocation really felt it work
20p x2
10p x11
seated dumbbell press
15p x12
20p x10
25p x4 (go up)
25p x3
15p x12
standing lateral raises
5p x12
10p x4 (go up - very tight and needs to be monitored but good burn)
10p x8
5p x10
lifefitness machine dips (do to can't do dips regular for now )
50p x12
70p x10
90p x9 (go up )
90p x7
70p x 12
cable rope pushdown
10p x12 (really could feel in shoulder will go slow monitor )
20p x12
30p x6 (go up)
30p x6
20p x16
post work out cardio
type: treadmill
incline:12
speed: 3.5
duration: 30 minutes
heart rate : 140-145
The beginning ... who's in it with me . As always suggestions and what not welcomed ...
Thanks michael
Special thanks to mentors : Thundergod , Edwitt ,Liftingstud for the program
Bio:
height: 5'6
weight:150
bodyfat:unknown
Age:35
Goals:
Recomposition of body and recoup of shoulder after rehab and then beast mode
Training:
workout 1: chest and shoulders
4 sets incline BB
4 sets flat DB
4 sets db flye, cable or machine
3 sets seated BB press or DB
3 sets lateral raises
4 sets body weight or weighted dips
3 sets of a skull crusher or pushdown
workout 2:
4 sets pullups
4 sets bent BB rows
4 sets reverse grip pulldown
4 sets seated close grip cable row
4-6 sets deadlifts
3 sets of bb or db curls
workout 3:
squat squat squat squat... Ohh yeah squat!
4 sets leg extensions
4 sets laying leg curl
4 sets seated leg curl
do it in thus fashion:
day 1= workout 1
day 2= workout 2
day 3= off/rest
day 4= workout 3
day 5= repeat
Supps that i am taking:
Bc +eaa by Lg science
M-drol for 4 weeks @ 20mg
I do have all post cycle (clomid) and other supps to aid in heart and blood pressure as well . (did a cycle before injuries)
Gat Jet Fuel Pyro in the am
Fish oil
Protein powder
Jack3d when pre workout
also may into ECA stack next week or might just stick with Jet Fuel (any opinions)
Protein powder obviouslly but trying to stick to mostly whole foods
Calorie intake: TBD
********************************************
10-10-2011 Monday
workout 1: chest and shoulders
incline barbell:
65 pounds x12 reps
85 pounds x10 reps
90 pounds x9 reps (go up in weight)
90 pounds x4 reps
85 pounds x3 reps
65 pounds x8 reps
flat DB press:
30p x12
35p x10
40p x5 (go up in weight)
40p x4
35p x7
35p x7
cable flye
10p x12
15p x8
20p x2 (stay) - just from weakness of dislocation really felt it work
20p x2
10p x11
seated dumbbell press
15p x12
20p x10
25p x4 (go up)
25p x3
15p x12
standing lateral raises
5p x12
10p x4 (go up - very tight and needs to be monitored but good burn)
10p x8
5p x10
lifefitness machine dips (do to can't do dips regular for now )
50p x12
70p x10
90p x9 (go up )
90p x7
70p x 12
cable rope pushdown
10p x12 (really could feel in shoulder will go slow monitor )
20p x12
30p x6 (go up)
30p x6
20p x16
post work out cardio
type: treadmill
incline:12
speed: 3.5
duration: 30 minutes
heart rate : 140-145
The beginning ... who's in it with me . As always suggestions and what not welcomed ...
Thanks michael
Special thanks to mentors : Thundergod , Edwitt ,Liftingstud for the program