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04-16-2008, 12:30 AM
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Sunny Returns From Injury..
Well, I made my return from injury approximately a month ago and what can I say? I've lost alot of strength and I still can't do leg or lower back work. I started at 62kg when I resumed training but after picking up my diet and buying a weight gainer I'm back upto 70kg. Anyways, here is what I did with myself today:
BB Bench Pulls 14 x 55kg (I didn't realise I'd be able to do so many otherwise I would've gone heavier) 8 x 60kg 7 x 60kg 6 x 60kg T-Bar Rows 7 x 27.5kg 6 x 28.75kg Lat Pulldown (Down from 90+ kg pre-injury, around 80kg when it's my first exercise at the moment) 7 x 68kg 6 x 73kg EZ Bar Preacher Curls 6 x 33kg 4 x 35.5kg DB Curls 8 x 15kg 8 x 15kg BB Curls 5x30kg Last edited by SunnyInc.; 04-16-2008 at 02:19 AM. 
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04-17-2008, 10:18 PM
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Today was chest/tri's:
BB Bench Press Max-OT Warm Up 8 x 75kg 6 x 77.5kg 4 x 80kg failed on the last DB Incline Press 32.5kg's x 7 35kg's x 4 failed on the last 32.5kg's x 5 DB Bench Flies 20kg's x 5 20kg's x 5 Weight Dips BW + 15kg x 6 BW + 15kg x 7 BB Narrow Bench 50kg x 8 52.5kg x 6 I'm embarrassed to post this workout because it's so far behind where I was five months ago. Ah well, I'll keep trucking away and I'll be back on form in no time.
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04-17-2008, 10:40 PM
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Oh yeh! Here's what I've eaten today so far:
Meal 1 210 grams of baked beans weight gainer shake (2 scoops - 30 grams protein, 30 grams carbs) Pre-Workout Ignite 2 Meal 2 200 grams of tuna 4 pieces of toast weight gainer shake Meal 3 steak burger 200 grams of tuna Update: Meal 4 weight gainer shake (3 scoops - 45g protein, 45g carbs) Meal 5 250g of baked beans 350g of tuna Last edited by SunnyInc.; 04-18-2008 at 02:27 PM.
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04-17-2008, 11:12 PM
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is that all your eating!! eat more and you will find you will get there quicker.
__________________
i have found the one true love of my life..............the DEADLIFT!
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04-22-2008, 01:47 AM
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Workout:
DB Seated Shoulder Press 25kg x 10 27.5kg x 5 25.6kg x 6 25kg x 7 BB Upright Rows 45kg x 7 45kg x 8 DB Lateral Raises 9kg x 6 9kg x 5 Seated Calf Raises 45kg x 6 45kg x 6 40kg x 6 Today's session was pretty average. I was pushing back up to the 27.5kg dumbbells on my seated shoulder press but I had my spotter giving me the lightest touch to get past the sticky point on each rep. It's annoying how you have to jump 5kg at a time on dumbbell exercises but meh. The reason why I slotted in calf's at the end was because I can't really do any leg work besides that with my abck at the moment. Oh and an update on my back: it's all nervy and painful wooooo! What I've eaten so far today: Meal 1 420 grams of baked beans Meal 2 (I was at work so it was pretty abysmal attempt at a meal) pikelets Meal 3 400 grams of tuna mixed with mayo and onion Meal 4 210 grams of baked beans Meal 5 210 grams of baked beans weight gainer shake (30 grams of protein, 30 grams of carbs) ....I haven't had dinner or my bedtime shake yet but that gives you a fairly good idea of what I've been eating. Last edited by SunnyInc.; 04-22-2008 at 01:55 AM.
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04-22-2008, 10:10 PM
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Lat Pulldown
8 x 73kg 7 x 77kg 5 x 80kg BB Bench Pulls 11 x 55kg 9 x 57.5kg 5 x 60kg 7 x 60kg T-Bar Rows 9 x 27.5kg 6 x 30kg 5 x 32.5kg EZ Bar Preacher Curls 6 x 33kg 6 x 33kg This is what I've eaten so far today... Meal 1 420g baked beans Meal 2 200g tuna with mayo and onion Meal 3 420g baked beans 200g tuna with mayo and onion Update: Meal 4 Rump Steak and Salad Steak Burger (I was still famished after dinner because I didn't eat properly today) Last edited by SunnyInc.; 04-23-2008 at 04:30 AM.
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05-02-2008, 01:20 AM
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Last Saturday:
BB Bench Press Warm-Up Sets (two light, two loading) 75kg x 8 77.5kg x 6 77.5kg x 5 77.5kg x 4 DB Incline Bench 32.5kg x 5 32.5kg x 5 32.5kg x 6 BB Narrow Bench 55kg x 9 57.5kg x 7 60kg x 5 I failed on the last rep of every set, as per usual. There's nothing to say other than it was a pretty crap session. Ah well.
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05-02-2008, 01:23 AM
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Last Tuesday:
V-Grip Lat Pulldown 6 x 82kg 7 x 86kg 5 x 88.5kg 4 x 88.5kg BB Bench Pull 5 x 60kg 5 x 60kg 8 x 57.5kg 7 x 57.5kg T-Bar Row 6 x 30kg 5 x 30kg DB Hammer Curls 5 x 17.5kg DB Curls 6 x 15kg 5 x 15kg Edit: I'm hoping tomorrow's chest session will be alot better than the last one...
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05-06-2008, 05:13 AM
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BB Bench Pulls
60kg x 9 65kg x 7 67.5kg x 5 T-Bar Rows (NoteL: I use the machine, not the barbell) 30kg x 8 31.25kg x 7 32.5kg x 6 Lat Pulldown 72kg x 6 75.5kg x 7 Preacher Curls 33kg x 8 35.5kg x 5 35.5kg x 4
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05-07-2008, 11:57 AM
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Sunny
Your routine looks really low volume. Especially yesterday which was only 9 sets! I'd be done in 20 mins with only 9 sets. I know I am on the higher volume side of things as I tend to do things the extreme, but to give you a feel of what I do, I have been averaging 26-29 sets each session (m,t,th,fr) Also, please explain more about your injury. It obviously depends on your injury and it's severity, but it might not mean you have to refrain from leg and lower back ALL TOGETHER... Perhaps you can do light(er) weights? In addition, because you cant train legs or lower back, I think you should bump up your other training as you have the extra time to do so now. You can use that time for recovery, but I myself would up the volume and the frequency. Perhaps go to 2 times per week with the remaining body parts? Finally, the diet needs major work mate  If you are trying to add mass (bulk up), then you need more protein, more cals and more meals.... If my diet was in check, WOW, I'd be much much farther along than I am. If I could only pass one one bit of advice, it would be to practice a proper diet, thats the secret to success in this game! To wrap this up, I'll give you an example about diet. There was a recent study, now I know there are many variables involved, but none the less, the results are very interesting. They took 20 powerlifters all the same height, 20 bodybuilders and 20 Sumo wrestlers and tested them all for lean muscle mass. Who do you think had the most lean muscle mass on their bodies? It was the Sumo wrestlers, the ones who do zero weight training and just consume massive amounts of food. Sure they train for Sumo, but they do no resistance training at all, never pick up a barbell or dumbell or never hoist up 300 lbs over their heads or deadlift 700+ from the floor...How is that possible? The Powerlifters came in 2nd place followed in a close 3rd by the bodybuilders. So what does that say? It says that the guys who eat more, gain more muscle and that training is second to diet...At least thats what it means to me Sorry to go on and on Last edited by BiggerGuns=LongerDrives; 05-07-2008 at 12:03 PM.
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05-08-2008, 02:52 AM
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05-08-2008, 09:04 AM
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Talk to Musclesntx (Boyd) over at MW or Mitchcumstein. Boyd broke his back a few years back and Mitch deals with a degenerative disk. I know the inujuries arent the same, but they might be able to help
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05-09-2008, 03:59 AM
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I haven't really written down my current routine but I have a pretty good idea of what I'm doing and what my goals are for each session. I will, however, write down my routine when I'm not so tired...
P.S. My diet for today: Meal 1 3 egg omlette (plain) 1 banana Meal 2 400 grams of fresh water tuna two scoops of weight gainer shake 1 piece of toast Meal 3 400 grams of fresh water tuna two scoops of weight gainer shake Meal 4 850 gram steak two small potatos half a cup of veges  Meal 5 protein shake I ate pretty poorly today due to the fact that I was at a lan centre for a few hours and replaced a few meals with some chips. I usually would've had one or two cans of baked beans in there and a few more veges. However, even on a good day I haven't been eating enough veges so I've asked my dad to bring home some green beans and broccoli (my favourites) to go with my daytime meals. Last edited by SunnyInc.; 05-09-2008 at 04:08 AM.
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05-13-2008, 12:03 AM
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I've got a couple of things to say before I post my workout and diet for the day: in late November last year before I injured my back, I did my best set of bench press at 4 reps of 97.5kg. Even back then I was frustrated with the lack of development in my chest comparted to my shoulders. My bench form has always been fairly good. My timing, depth and grip have all been complimented by the various spotters I've had at my gym over the past year. The only real problem I've had with my form has been that the bar follows a trajectory that ends about two and a half inches above my nipples.
Anyhow, today I decided to fix the trajectory of the bar so it hit my chest just above my nipples. Not only did my bench drop 7.5kg but my pec were absolutly destroyed by the end of my fourth set. I'm sure this is pittens for those of you who are bench 140kg but when you're repping on 82.5kg, 7.5kg seems to make a huge difference. I guess my goal of making it back upto 97.5kg and past the 100kg (a semi-respecatable bench) barrier by the end of July just went out the window along with my ego. I know taking the pressure off my delts and putting it onto my chest will be good for my chest development in the long run but at the moment my numbers are down (again) and it really sucks. On the bright side, I smashed my incline bench because I had barely used my anterior delts during my bench today. My decline was suffered a bit of though. Anyhow, I've decided to do alot more decline/flat bench for the next couple of months so I can get my chest up to speed with my shoulder (which are bigger than my chest, but still small). Happy benching I suppose... ...rant over. P.S. BiggerGuns=LongerDrives, I added more sets to my session today. I would've done more tricep work but my parking ticket had run out and I didn't want to get booked. Here is my chest/tri's session for today: BB Bench Press 82.5kg x 5 (1 failure) (old form) 77.5kg x 5 (1) (new form) 75kg x 6 (1) (new form) 75kg x 5 (1) (new form) DB Incline Bench 32.5kg x 8 (1 failure) 35kg x 5 (1) 35kg x 4 (1) BB Decline Press 67.5kg x 6 (1 failure) 67.5kg x 5 (1) 67.5kg x 5 (1) BB Narrow Bench 60kg x 5 (1 failure) 60kg x 6 (1) 60kg x 5 (1)
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