Liftin and Eatin

[JimmyJames]

-3In May I had hip surgery, just as I was getting back into lifting I fell and fucked up my shoulder. I've been going to PT for 5 months, and am now healthy enough to do DB work (barely). I still have pain in the delt capsule and rhomboid. I'm now going to a specialist for further diagnostics, hoping i won't need surgery, but i doubt it.

I'm trying Dips and deadlifts and will add those if I can do them without pain. I can't put a barbell on my back, do any BB pressing/rowing, any overhead pushing/pulling at all. Exercise selection is limited lol.

Currently about 6'1", 170 lbs. Aiming for 190-200 lbs at years end.

Routine for now;

Dips 1 x 5
Rows 5 x 5
Squat 5 x 5
Leg Abductions 2 x F

Squat 3 x 3
Floor Press 1 x 5
Deadlift 1 x 5
GHR 2 x F

Squat 1 x 5
Dips 5 x 5
Chins 5 x 5
Face Pulls 2 x 10

[JimmyJames]

3/17 - Just testing weights

All exercises 42X1 tempo (both workouts) - I'm doing everything to make the exercises as hard as possible.

DB Incline Bench 55 x 10
DB Row 50 x 10, 10, 7
DB Split Squat 35 x 12

3/19/11;

One arm cable Row - Gym (school) is closed for holiday so cable rows for now

20 x 5
40 x 5
60 x 5
70 x 5

DB Bulgarian Squat - Still new to these, learning technique and balance for them.

BW x 5
30 x 5 x 5

Incline Fat Grip DB Bench

45 x 10, 8, 11

Glute/Ham Raise

BW 2 x 10

[JimmyJames]

3/21/11

Goin home to my home gym tomorrow, so I did medium/light work today, will do heavy work tomorrow. Rest periods 90 seconds.

Warmup:

YTLWs Skiers + Scarecrows- 8 reps each arm weight, 6 reps 5 lb dumbell
2 x 10 Push Ups feet on bench

Incline DB Bench 30X0 Tempo - Decided to do a quicker tempo rep scheme - way way easier lol. then did 1 set of paused just to try and fatigue me a little.

50 6x5
55 x 5 42X0 Tempo

DB Row 42X1

50 5x5

Bulgarian DB Squat 42X0 tempo - Holy shitfuck these are hard

BW x 5
30 1x10

Push downs

40 2x10

[Sand Blaster]

Good to see this log, keep after it.

SB

[JimmyJames]

A recent day of food:

Using a warrior diet, 1/2 day carb diet combo, around 2500-3000 cals

Woke at 11 am (had an Anatomy and Physiology midterm at 430 so i slept in - got an A )

Meal 1 400 pm; 500 cals 40g fat, 40g protein
1 Chicken Thigh
1/4 Pound Beef
1 Slice Cheese

Workout 700pm; 250 cals 25 g protein, 12 g fat
50/50 Egg white/MPI 1 scoop
2 tbsp heavy cream

Meal 2 930 pm; 300 cals 18g fat, 14g protein
2 Chicken Thighs

Meal 3: 1000 cals 70g fat, 70g protein, 20g carbs

2/3 lb Pork Shoulder
1/2 Large Sweet Potato
3 tbsp pork stock
1/2 tbs butter

Meal 4: 1000 cals 70g fat, 70g protein, 20g carbs

2/3 lb Pork Shoulder
1/2 Large Sweet Potato
1/2 tbs butter
3 tbs pork stock

[JimmyJames]

3/22 to my home gym today

Dips Parallel Grip, 24 inches apart. 30X0 tempo;

BW x 5
BW x 5
BW + 25 x 5
BW + 45 x 5 (wrist wraps from here on)
BW + 55 x 5 - Went a little too low on this set, a little shoulder pop, not painful though

Incline Db Press -
50 x 10 - A little fatigued, I'll call it a back off set

Felt fine, stronger than I expected too

Deadlift - Did 3 reps conv, 3 reps SS for each warm up set.

45 x 10
135 x 3, 3
185 x 3, 3
225 x 3, 3
275 x 3, 3
295 x 1
315 x 1, 1

Not too bad for my first deadlifts in 14 months. Pulled one rep with feet 5 inches from plate, was MUCH easier. Feet were about 14 inches wider than SS, I think i have a long torso lol

[JimmyJames]

3/23
GPP

100 total reps Goblet squats, was about 7 or 8 sets.

3/24

Did the fiber distribution test for delts and quads. Got 10 reps for quads, and 2 for delts - about as I expected.

warm up- YTLWs Skiers + Scarecrows- 8 reps each arm weight, 2 sets

High bar box Squat - tried it out, my rhomboid minor was throbbing afterward.

45 x 5
95 x 5
135 x 5
185 x 5
225 x 5

Incline DB Press 30X0, 60 seconds rest

50 x 5 x 5 - last set was 6 reps

Cut it short because of the rhomboid pain.

[Actual Size]

Looking good will try too follow the log.

[JimmyJames]

3/25

It's my week off, so i headed to the gym to finish off the back session i cut short

Warm up - YTLWs Skiers + Scarecrows- 8 reps each arm weight, 6 reps w/ 5 lb DB

One arm cable row -
30 x 5
40 x 5
60 x 5
75 x 5

DB Row

50 x 12 x 2

and some arm work

[JimmyJames]

3/26

Messed around with Potato and goblet squats today

Goblet Squat

10 x 10
20 x 10
30 x 10
40 x 10
50 x 10

Potato Sack squat 42X0 tempo

30 x 8
40 x 8
50 x 5 x 5
60 x 8

Incline Db Press 42X0

50 x 10, 8

Forgot my shoulder warm up, and could tell.