Hope everyone had a good Xmas... I've had to take pretty much the whole month off through injury (shoulder tendonitis), which in turn has meant that I've relaxed things quite substantially on the diet front over the Festive Season. I'm a bit fat and watery but on the plus side I feel refreshed and motivated again

Felt pretty much fine today but I'm keeping reps very slow and controlled and making sure I don't hyper extend anything, especially on the pressing exercises. I'm also making sure I warm up thoroughly - hopefully that'll take care of things.

My goals for this year are going to be all about health, fitness and conditioning - but I also want a 3x bodyweight deadlift and a 2x bodyweight bench.

Wednesday 29th December - Chest & Back

A1: Incline DB press [4-1-X-0] 42kg x 14 / 42kg x 12 / 42kg x 11
A2: BOR [2-0-X-0] 100kg x 12 / 100kg x 10 / 100kg x 9

B1: DB fly [4-1-X-0] 26kg x 15 / 26kg x 14 / 26kg x 12
B2: Pull up [3-0-X-0] +10kg x 12 / +10kg x 10 / BW x 15

C1: Dip [4-1-X-0] +30kg x 12 / +30kg x 10 / +30kg x 10
C2: Cable row [3-0-X-0] 70kg x 10 / 70kg x 9 / 70kg x 8

journal whore

Pipe down at the back

X

What do you think about 84kg at 8% as a target for the Summer?

Should try adding a longer pause at the bottom of your DB Flys as I found this to help Shoulder issues over time. Also keeps the weight down a little and aid form as a result. Also look to stop short at the top of the movement leaving say 18" gap between DBs rather than bringing DBs in together as it keeps constant tension in the muscle as opposed to loading and unloading the muscle at such an angle which I think can cause issue where Chest connects to Shoulder.

Dips is another to be carefull of as there's a fair amount of load going through Shoulders so aiming to lean back more will help but I'm sure you're already doing this to place more emphesis on Triceps.

I'd like to get to that by the end of March ideally - in time for being best man at my mate's wedding. Think it's definitely achievable and it gives me something medium-term to aim for.

That's how I do flys but I'll go for a longer pause at full extension from now on - thanks for the tip.

agre with Alex. Dips is one i feel is piviting all the load thru your shoulder...even if it doesnt hurt it its stil a large stran of your heavy ass and the weight on the belt.

On the pressing of the bells with shoulders to keep the weight down but make it really stimulating is to lock out at the top but as you move up to do so rotate the dombells round so palms are facing like finishing point in flys and it squeezes back the delts really hard. same on chest pressing with bells.....rotating into a fly finish at the top and squeexing really hard. Maybe an optionto care for the injurys but sil squeeze shit out of it

I find having DBs rotated at 45 degrees while pressing is a good compromise between being sympathetic on Shoulders while still giving good stimulation as the only bug bear of rotating in fully is the Triceps can take over. I guess by stopping short of lockout then you'll be limiting Tricep involvement in any case.

If you look to gain 1lb LBM for every 4-6 weeks then this is possible for you to achieve. I also think this is feasible if all things are in place and will be my aim to hit 84kg-85kg at 8% or less by the Summer barring any mishaps.

Playing catch-up. Strength is down but that's hardly surprising given that I've had a month off. Hopefully it'll come back fairly quickly.

Friday 31st December - Legs

A1: ATG squat [3-0-X-0] 100kg x 5 / 130kg x 5 / 140kg x 5 / 130kg x 10 / 130kg x 8 / 130kg x 8

B1: SLDL [3-1-X-0] 120kg x 10 / 120kg x 10 / 120kg x 8

C1: Leg extension [2-0-X-0] 60kg x 10 / 90kg x 9 / 90kg x 10 / 90kg x 9
C2: Leg curl [3-0-X-0] 45kg x 10 / 65kg x 10 / 70kg x 8 / 70kg x 8
C1: Dip [4-1-X-0] L12 x 10 / L17 x 10 / L17 x 10 / L17 x 9

Not down by much all things considered.

Nice squatting there! Good to see you back.

Cheers. Shoulder strength is really what's suffering. I had a look back through my diary and the last time I trained shoulders (and when my left one went) was 22nd November. I was DB pressing 40kg bells for 10 reps then, and my CGBP was around 110kg for 8 - so that's virtually 6 weeks off.

Tried the EZ bar for military presses today with slow and strict form. They felt good on my shoulder and elbow so I'll keep this up. DB presses also felt good although the weight was way down. I just kept form strict and I'm sure that proper eating and training will see them back up before too long.

Monday 3rd January - Shoulders & Arms

A1: EZ bar military press [4-1-X-0] +40kg x 10 / +50kg x 10 / +55kg x 8 / +55kg x 6

B1: DB shoulder press [3-0-X-0] 28kg x 10 / 32kg x 10 / 32kg x 8 / 34kg x 6 / 30kg x 8

C1: DB crucifix raise [4-1-X-0] 8kg x 10 / 8kg x 10 / 8kg x 8

D1: CGBP [3-1-X-0] 60kg x 10 / 90kg x 8 / 90kg x 6 / 80kg x 8
D2: EZ bar curl [3-0-X-0] +40kg x 10 / +40kg x 10 / +40kg x 9

E1: Dip [4-1-X-0] BW x 15 / + 25kg x 10 (left it there to protect the shoulder)
E2: DB curl [2-0-X-0] 20kg x 12 / 22kg x 10 / 24kg x 7

Strength seems to be coming back gradually and my shoulder is feeling better and better. I'm using MSM and glucosamine twice a day and will continue to do so. I definitely think they're helping. Still keeping the weights down a little for now and going for tempo and form, especially on the pressing exercises.

Dips felt a lot better than last week when I was a little apprehensive about doing them.

Thursday 6th January - Chest & Back

A1: Incline DB press [4-1-X-0] 44kg x 12 / 44kg x 12 / 44kg x 10
A2: BOR [2-0-X-0] 100kg x 12 / 100kg x 10 / 100kg x 8 / 60kg x 10 (very strict)

B1: DB fly [3-2-X-0] 28kg x 12 / 28kg x 12 / 28kg x 11
B2: Pull up [3-0-X-0] +10kg x 12 / +10kg x 10 / +10kg x 9

C1: Dip [4-1-X-0] +40kg x 10 / +40kg x 9 / +40kg x 8
C2: Cable row [3-0-X-0] 70kg x 10 / 70kg x 10 / 70kg x 8

all looking good again Ollie

ollie wrote:Strength seems to be coming back gradually and my shoulder is feeling better and better. I'm using MSM and glucosamine twice a day and will continue to do so.

I still use MSM Glucosamine Chondroitin from MP - each pill contains 300mg MSM, 250mg Glucosamine and 200mg Chondroitin. I high dose sometimes and aim to have 500mg of of Glucosamine with each meal - So I am sometimes on 6 pills a day. Mega dosing like that definately helps but atm I've cut right back.

I did this as my mum (who has bad arthritis) was prescribed 500mg 3 times a day of Glucosamine so I thought I'd go for the same dose

Ollie, I think your approach coming back from injruy is spot on mate.

best of luck

Seems to be working out - I was worried I was coming back to soon but as it's continuing to improve I'm pretty happy to keep going. I'm warming up my RCs very thoroughly now as well - YTWs before every session, regardless of what I'm doing, just to get some blood into the area.

Ader wrote:

ollie wrote:Strength seems to be coming back gradually and my shoulder is feeling better and better. I'm using MSM and glucosamine twice a day and will continue to do so.

I still use MSM Glucosamine Chondroitin from MP - each pill contains 300mg MSM, 250mg Glucosamine and 200mg Chondroitin. I high dose sometimes and aim to have 500mg of of Glucosamine with each meal - So I am sometimes on 6 pills a day. Mega dosing like that definately helps but atm I've cut right back.

I did this as my mum (who has bad arthritis) was prescribed 500mg 3 times a day of Glucosamine so I thought I'd go for the same dose

I'm using the NOW powders - similar sort of dose to you I imagine. They taste rather unpleasant to say the least..

Good session today. Leg and core strength seem to have help up quite well. Deadlifts were without straps (I've got some chalk) so grip was definitely the limiting factor, but I was happy with 200x5.

Saturday 8th January - Legs/Lower

A1: Front squat [3-0-X-1] 100kg x 5 / 120kg x 5 / 125kg x 5 / 125kg x 4 / 130kg x 2 / 100kg x 5

B1: Deadlift [1-1-X-1] 140kg x 10 / 160kg x 5 / 180kg x 5 / 190kg x 5 / 200kg x 5 / 210kg x 3

C1: Leg extension [2-0-X-0] 60kg x 10 / 90kg x 10 / 90kg x 10 / 90kg x 8 -> 60kg x 6
C2: Leg curl [3-0-X-0] 40kg x 10 / 65kg x 10 / 70kg x 8 / 70kg x 8 -> 50kg x 6

D1: Calf raise [3-3-X-1] L17 x 10 / L17 x 10 / L17 x 10 / L17 x 9

How do you find doing two heavy leg exercises in the same session?

I find it fine absolutely with front squats as the volume's lower and they're easier on the lower back. I never pair deads with back squats though as it just doesn't work.

Strength is coming back now. Shoulder presses and dips felt a lot better...think a lot of it is down to confidence as my shoulder seems to be back to 100%

Monday 10th January - Shoulders & Arms

A1: EZ bar military press [4-1-X-0] +40kg x 10 / +50kg x 12 / +55kg x 10 / +60kg x 8 / +50kg x 10

B1: DB shoulder press [3-0-X-0] 32kg x 14 / 36kg x 10 / 38kg x 7 / 34kg x 11

C1: DB crucifix raise [4-1-X-0] 8kg x 12 / 8kg x 10 / 8kg x 10

D1: CGBP [3-1-X-0] 60kg x 10 / 90kg x 8 / 100kg x 6 / 80kg x 12
D2: DB curl [2-0-X-0] 24kg x 10 / 24kg x 8 / 24kg x 8

E1: Dip [4-1-X-0] +30kg x 10 / +40kg x 8
E2: EZ spider curl [3-0-X-0] +25kg x 9 / +25kg x 8 / +25kg x 8

All looking solid

Im a big fan of doing military with the EZ bar. Much more comfy on the wrists for me and seems to let you stand more naturl under it

Just did a 65 hour week at work (in the middle of budgeting) so didn't have a chance to train until yesterday. Good couple of sessions though. Strength is nearly back to where it was before the injury

Saturday 15th January - Lower

A1: Power clean [1-1-X-1] 60kg x 5 / 80kg x 5 / 90kg x 5 / 95kg x 3 / 100kg x 3 / 100kg x 3 / 100kg x 3

B1: ATG front squat [3-0-X-0] 60kg x 6 / 100kg x 6 / 120kg x 6 / 130kg x 5 / 130kg x 4 / 140kg x 2 / 100kg x 6

C1: SLDL [3-1-X-0] 120kg x 10 / 120kg x 10 / 120kg x 9

D1: Leg extension [2-0-X-0] 60kg x 10 / 90kg x 10 / 90kg x 10 / 90kg x 8
D2: Leg curl [3-0-X-0] 45kg x 10 / 65kg x 10 / 70kg x 8 / 70kg x 8

E1: Calf raise [2-3-X-1] L17 x 10 / L17 x 10 / L17 x 10

Sunday 16th January - Chest & Back

A1: Incline DB press [4-1-X-0] 48kg x 10 / 46kg x 10 / 46kg x 10
A2: BOR [2-0-X-0] 100kg x 12 / 105kg x 9 / 105kg x 8 / 60kg x 10 (very strict)

B1: Hammer chest press [3-0-X-0] +90kg x 12 / +100kg x 9 / +100kg x 10 / +100kg x 8
B2: Chin up [3-0-X-0] +15kg x 10 / +20kg x 8 / +20kg x 8

C1:Dip [4-1-X-0] +40kg x 10 / +40kg x 9 / +40kg x 8
C2: Cable row [3-0-X-0] 70kg x 10 / 70kg x 10 / 70kg x 8

Getting pressing strength back rapidly mate. Good supersets with back as well, that must have woken you up!

Glad you've managed to blow off some steam in between all the algebra.

The party was good fun, although whether it topped 'that' house party of legend probably depends on how familiar you are with Chaka Demus and Pliers' body of work...