get back in shape

[otpmetal]

I recently blew out my knee and blew two discs snowboarding and am gonna start lifting heavy and doing legs again. I'm hoping you guys will give me a little extra motivation. I have set what i hope is a realistic goal to get to 205 lbs at 7-10% bf by june. Right now i am 6' at 196 naked in the morning after a piss at around maybe 15% bf.

I do a three day split, chest and back on mon and thurs, shoulders bis and tris on tues and fri, and legs and core on wed and sat. I'll give you my workout as of the last three days. Any comments/criticism is welcome.

Thursday (heavy day)

Flat bench
135 12 warmup
185 6
225 3
225 3
225 3
225 3
225 3
225 3
285 negs(2sets)
135 6(8 second count down one count up)
135 5(")
135 5
135 5

Incline
135 10
165 6
165 6
165 6
165 5

Dips
2 sets till exhaustion

Pull ups
3 sets 10,9,7

Wide grip lat pulls
156 8
156 8

Tbar rows
2 plates 15
4 8
4 8
5 4
5 3
5 3

Friday
power clean
135 8
175 5
185 2
135 8

Millitary press
115 6
115 6
135 3
145 1

DB Lateral raises
30 8
30 8
30 8

Upright rows
95 15
115 8
115 8
135 4

BB curl
95 8
95 8
95 8

DB Concentration curls
50 8
50 8
50 8

french press
75 8
75 8
75 8

Saturday
Deadlift
135 25
225 12
315 3
315 4
315 4
315 2
295 4
275 5
275 5

Straight leg deads
225 8
225 8
225 8

Calf raises
140 8
140 8
140 8
140 8

[otpmetal]

Took some time off to go fishing and some other shit but was back in the gym today. I was gonna squat but felt like doing deads. Kinda did alot of volume to day but whatever. Had a little pain in the low back due to the bulging (sp) discs from the snowboarding incident but nothing bad.

Deads
135 15
225 10
275 6
315 4
365 1
385 1 with spot
315 4
315 3
275 5
275 4

Rack pulls
315 15
405 6
435 3

Straight leg deads
225 8
225 6
185 10
185 10


Calf raises
8 sets of 8-10

situps with 6kg ball and worked hip flexors

[AngryMuscles]

wait
deadlift with spot????

[otpmetal]

Chest and back today popped the shoulder weird so bench was low. Weight was 201 at the gym but i think the scale i a few pounds heavy. 198 sounds closer.

Flat bench
135 15
165 12
185 6
205 3
225 1
205 3
185 4
135 12

Incline
135 10
155 8
155 7

Dips (elbows out)
3 sets till failure

Pullups
3 sets till failure

Pull downs
156 8
168 7

Barbell bent over rows
135 15
185 12
225 6
225 5
225 5 with swing
135 12

45 min of core work

[AngryMuscles]

yeah...but i still don't understand that deadlift with spot

[otpmetal]

I have a buddy push down on my lower back cause it helps with the discs, I call it a spot but it really isn't.

[AngryMuscles]

oh so you round your back during heavy deads?

[otpmetal]

No its just to make sure i don't. A little hostile aren't we.

[Winter]

Good workouts bro. Have you seen a chiropractor for your back?

For the military presses, I'd suggest going lighter b/c it might hurt your back if you're going heavy - lots of pressure applied on your spine.

[otpmetal]

No cause I haven't really had any pain. They found it because I lost the ability to contract my left quad. If it flares up I'll prolly go but I don't know if my insurance covers it.

[Winter]

Go call up the insurance company and see. You wouldn't want your back to get worse. Plus I'm sure your back poses a problem for you throughout the day whether it be workingout to doing any daily activities?

Just my 2cents.

[otpmetal]

Thanks winter will do.
Did legs today

Squats
135 20
185 8
225 4
255 2
275 1
225 4
135 12
135 10

leg press (low and together)
4 plates 2 sets

step ups
135 12
135 10
155 6

eight sets calf raises

40 min ab work

Oh ya I forgot I do an hour of cardio 6 days a week.

[AngryMuscles]

ah yes. shoulder presses problem: arching too much back. can't be helped if heavy. go lighter and do seated half-rack presses for lockouts if you want

[otpmetal]

Thanks angry I would but i like the full range of motion of millitary presses I just need to go lighter.

[AngryMuscles]

the seated half rack presses are for lockouts and that will happen when you go higher on presses. it's a good exercise

[otpmetal]

Sorry dude i'm retarded or sumthing but do you have a vid of it cause i really don't understand how you can get the full range of motion out of a halp rep.

[AngryMuscles]

it's not a full range of motion workout. you start from the point where you can't lift the bar anymore.

for example: you're shoulder pressing a 200 and on the middle portion of your full range of motion, you got stuck and cannot seem to go up anymore. you always fail/lock at that spot. so you do those.

and they're also very good tricep exercises. lockout works for pressing are mostly tricep taxing

http://www.t-nation.com/findArticle....le=body_61tris

no vid..but the article/picture is there. look for it

[otpmetal]

K i c I used to do those they gave me rotator cuff probs. thanks for the info.

[AngryMuscles]

no prob

[otpmetal]

chest and back day today. My friend got yelled at for grunting on his last squat rep by the staff. Felt weak today for some reason.

flat bench
135 15
165 12
185 6
205 5
205 5
205 4
205 4
205 3
185 5
165 9
135 12
135 8

Incline
135 10
165 8
175 5

Dips
3 sets till failure

Pull ups
5 sets till falure

BB BO rows
135 15
185 8
225 4
225 3
185 6
185 5

wieghted decline situps and weighted leg lifts
1 hour cardio

[AngryMuscles]

i see you're the chest/upper back kind of guy. nothing wrong there since your back is already worked on bench.

well, in our gym, most people there are shy to grunt/yell/scream because of it being fancy, but since I started lifting there, I can't help but grunt and yell before lifts or after lifts. they don't seem to care. heck, besides me and my huge lifting friend and some other bulky guys, no one dares to grunt/scream/yell.

I do not see anything wrong with grunting or yelling, either in middle of your lift or intimidating the loaded bar, it's your way of..how do you say, charging up. now if you're grunting with curse words, now that's different. there are limits!

[otpmetal]

Shoulder, bis, and tris day

Millitary press
95 12
115 7
135 4
135 3

lat raises
30 8
30 8
35 8

upright rows
95 12
115 8
135 5
135 4

DB shrugs
3 sets 15 with 100's

BB curls
95 12
105 8
110 4
95 8

DB concentration curls
3 sets of 8 with 50's

forearm curls
3 sets of 8 with 80

close grip bench
135 12
165 6
175 4

french press
65 12
85 7
85 61/2
65 10

30 min resisted ab work
1 hour cardio

[otpmetal]

3/22 deads

135 12
185 12
225 10
275 5
315 5
365 2
315 4
275 5
225 8
225 7

calf raises
8 sets with 160

30 abs 1 hour cardio


3/23 shoulders bis tris

Millitary press
95 12
115 8
135 4
135 4

lat raises
35 8
35 8
35 8

upright rows
95 12
115 7
135 4
135 3

BB shrugs
315 15
315 15
365 8
365 8

BB curls
95 12
100 8
100 7

reverse curls
75 9
75 8
75 8

DB concentration curls
50 8
50 7
50 7

close grip bench
135 12
155 7
175 4
175 4

Skull crushers
105 5
105 5
105 3

55 min cardio

[otpmetal]

I've set a new goal cause I'm a ***** and don't eat enough so I'm going to cut effective April 1rst. I plan to get to 185; I'm still working out my diet. I may add something anti-catabolic we'll see, I doubt it. I'll post before and after pics if I pull it off. I should be around 8% bf at that weight.

Current stats
Weight: 202
Height: 5'11"
BF%: 15
Dead: 375
Squat: 275 (**** I hate my knees)
Bench: 230

[AngryMuscles]

you pull conven or sumo?