[Horus]

This thread is a place for me to record my and track my progress in the gym in 2018, mostly for the purpose of personal accountability. I've been working out semi-seriously for a few years, but I've never had the results I desired due to inconsistent workout frequency, poor diet and booze. That will change this year and posting on this thread will keep me on track.

The core of my workouts will include squats, deadlifts, bench press, shoulder press and pull ups at low reps and high weight. I will also include dumbbell work at higher reps.

If anyone has any comments or suggestions, please feel free to let me know.

Short term goals
(to be assessed at end of March)

• Squatx5@120kg
• Deadliftx5@140kg
• Bench pressx5@85kg
• Shoulder pressx5@55kg
• Body weight pull ups x8
  

9 January 2018

Today was my first day back to the gym after about 2 months due to a back injury and traveling, so I eased myself into it with a quick, light squat workout.

Back squatx5: 60kg, 80, 80 80, 80

Decline sit up: x10, 10(x), 10(x), 10(x), 10(x)
Hanging knee raise: x10, 10, 10, 10(x), 10(x)

Current weight: 80.1kg

[General Stalin]

Are you running any particular program or did you develop a program for yourself?

I ask because going to the gym and doing workouts willy nilly makes it very difficult to stay consistent. Having a regiment to follow makes it easier to stay on track.

[Horus]

This is my plan:
Day 1: Squats and shoulder press
Dumbbell shoulder exercises
Biceps
Day 2: Bench press, deadlift and pull ups
Dumbbell chests exercises
Triceps
Day 3: Squats
Day 4: Rows and shoulder press
Dumbbell shoulder exercises
Biceps
Day 5: Front squats, incline bench press and pull ups
Dumbbell chests exercises
Triceps

I'll run that for three months and assess things from there. What do you think?

[General Stalin]

Depending on the level of intensity and volume you plan on doing you may find yourself fatigued doing shoulder presses one day then bench press the next day as both are very tricep dominant. Generally alternating upper/lower body works better for most people but like I said depending on the volume and intensity your mileage may vary.

I also notice you plan to work upper body every day. I don't recommend this. 1.) you'll be burnt out and it will actually hinder your progress if you don't rest those muscle groups enough and 2.) you need to incorporate lower body accessories to help build up your legs, core, and posterior chain.

I would try to get more specific with your programming. Plan specific exercises and rep ranges for every workout.

[Plus Oultre]

I second Gral Stalin. I would suggest one of the simple, 3 (max 4) times a week, time and results proven systems out there that focus on the main 3 or 4 exercises (squats, deadlift, military presses, and as 4th I would leave bench); then copy someone else's accessories routine. Once you have been consistently not missing a day for three months, you could re assess. In all seriousness, you can get as much benefit from 3 days as from 5 days a week. Just focus and put all your effort on the main lifts.

[Horus]

Thanks for your input guys. I spent a bit of time researching routines based on your suggestions and I have a better idea of what I want to do now.

However right now that doesn't matter because it seems that my accountability thread is now my rehabilitation thread. Today was my second workout after resting for two months with an upper back and right shoulder injury which the doctor diagnosed as tendonitis. After two months of rest and drugs I felt healed and ready to get back into it today with a very light barbell shoulder press (bar only). As soon as the bar left my shoulder I once again felt some pain, so decided then and there to swallow my pride and retire from barbell shoulder and bench press

I then tried a light incline dumbbell press at 16kg per side. My left arm went straight up with ease, but my right side couldnt even move the weight from my shoulder. I thought that after the injury there might be some imbalance, but nothing this pronounced. I've tried looking up the cause but I can't find anything and I have an appointment with an orthopaedic doctor tomorrow. It's very frustrating because I was excited to get back into lifting, but it seems it will be slow progress to fully recover.

I ended up swallowing my pride and working chest and shoulders with pathetically small weights. The whole time my left side lifted with ease but my right side struggled. I just took it easy and didn't force anything.

10 January 2108

Incline dumbbell bench pressx12: 10kg, 10, 10
Dumbbell bench pressx12: 10kg(x), 8, 8(x)
Dumbbell fliesx12: 6kg, 6, 6

Dumbbell lateral raisex12: 4kg, 4, 4
Dumbbell front raisex12: 4kg, 4, 4
Dumbbell rear fly: 4kg, 4, 4

Extremely frustrating but I'm going to be very careful and not push anything until I'm ready.

[General Stalin]

May hurt your pride but you may have to go even lighter, like when you see elderly people doing rehab work with the 5lbs weights or whatever. Slowly work your body up.

I would suggest taking some suppliments to help with joint pain. I used to get wretched tendonitis on my elbows and shoulders when pressing, but started taking a glucosamine/chondroitin/D3 complex and within a few weeks the pain went away.

[Horus]

Thank you. I just looked up glucosamine/chondroitin/D3 complex and it look promising - it's on my shopping list for tomorrow. I also bought some beef bones and have a pot of bone broth bubbling away on my stove as I've read that it's good for tendons and joints.

[General Stalin]

Its been a few days Horus whats the word?

[Horus]

(01-13-2018 02:23 AM)General Stalin Wrote:  

Its been a few days Horus whats the word?

I'll be out of action for a few weeks at least. I chose a terrible time to start this thread.

[General Stalin]

Sorry to hear. Good luck with whatever you got going on.

[Travel]

If you are getting back into shape after a long period of not working out you want to do total body workouts.

You're number one goal should be to Not Injure yourself, so would not recommend doing dead lifts right away unless there really light. You are getting enough lower back stress with squats.