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  #1  
Unread 10-14-2013, 01:02 AM
Salvatore Salvatore is offline
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Join Date: Oct 2012
Location: Australia
Posts: 185
Default Accountability log

Right, so I've decided to start a log. Reason being, if I have to report my workouts, it will give me a bit of accountability and some incentive not to slack off. I've been very inconsistant the last year, mostly due to medical issues, depression and just lack of motivation in general.

History:

Started training when I was 18, I was 90kg at 5'7" with no muscle mass (Most Italian foods are high in fat + carbohydrates: pasta, salami, cheese, lots of oil added to just about every dish).


Got down to about 75kg with a basic beginner machine routine (As given by a fitness instructor). Wanted to bulk up a bit more, wasted a year doing a low volume hit a bodypart once a week routine. Fat bulked up to 88kg with minimal muscle gains.

Got tired of being fat so dieted down by doing weights 3 times per week and 2-3 HIIT sessions per week. At my leanest I was 72kg with 10% bodyfat, the first time I had abs in my life.

In August 2009 I came down with Transverse Myelitis http://en.wikipedia.org/wiki/Transverse_myelitis

I had a virus for a week, and just as I had recovered from it, I became paralysed from the waist down in the space of 3 hours. Couldn't stand, urinate/pass stool or feel anything in my legs (except intense burning, man that was a fun day). I was in hospital for a week where they treated me with immunoglobulin (similar to a blood transfusion) to calm my immune system down. Was also catheterised http://en.wikipedia.org/wiki/Urinary_catheterization Went to rehab for 1.5 months, had to relearn how to walk again.


Got back home, endurance in my legs was really poor (Couldn't walk further than 1km or so until I had to rest). The worst symptom though was the fatigue, it just crushed me all day, everyday. My bodyweight got down to 62kg. My days consisted of sitting on the Playstation for 10+ hours. Came down with depression last year (Unable to sleep even after 2-3 days of no sleep, anxiety, no appetite etc). Got medicated, and decided to make a massive change to get out of this hole.

The first steps I took were:
- Traded in ALL my PS3 games (100+ games)
- Started training again. I have a power rack, barbell, dumbbells, kettlebells, benches and chin/dip station at home.
-Training was difficult and very demotivating. I struggled to deadlift 60kg, bench 30kg, overhead press just the bar (20kg) and squat 50kg.


Fast forward to this year. My bodyweight is back up to 85kg (Bodyfat is around 15-16%, a bit high for my liking). My lifts have improved a little bit:

January 2013 1RM's (estimated)
Squat - 80kg
Bench - 70kg
Deadlift - 100kg
OH Press - 40kg

October 2013 1RM's
Squat - 120kg
Bench - 90kg
Deadlift - 150kg
OH Press - 60kg

I probably could have made more progress if I was consistent. I would go hard for 2 weeks, lose motivation/depression would start to come back and I wouldn't train for 2-3 weeks. Since I got sick, my recovery isn't what it used to be. I'm probably about 80% of what I used to be, some days less. I guess I will just have to settle for slower progress than everyone else. Unfortunately once you have had a nervous system disorder, you never get back to normal.
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  #2  
Unread 10-14-2013, 01:02 AM
Salvatore Salvatore is offline
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Join Date: Oct 2012
Location: Australia
Posts: 185
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The routine that I'm going to follow is the Jason Blaha/Ice Cream Fitness Novice routine. Which is:

Workout A
Squat 5x5
BB Flat Bench 5x5
Bent Over Row 5x5
Barbell Shrugs 3x8
Skullcrushers 3x8
Straight Bar Curls 3x8
Goodmornings 2x10
Decline crunches 3x10

Workout B
Squat 5x5
Deadlift 1x5
Standing Press 5x5
Bent Over Row (10% lighter than Workout A) 5x 5
Close Grip Bench Press 3x8
Straight Bar Curls 3x8
Decline crunches 3x10

Week One
Day 1 - Workout A
Day 2 - Rest
Day 3 - Workout B
Day 4 - Rest
Day 5 - Workout A
Days 6 & 7 - Rest

Week Two
Day 1 - Workout B
Day 2 - Rest
Day 3 - Workout A
Day 4 - Rest
Day 5 - Workout B
Days 6 & 7 - Rest

The 5x5 is sets across.
Eg. Bench 60kg x 5, 5, 5, 5, 5
*All reps were made, so increase to 62kg next session.

If I miss a weight for 2 sessions in a row:
Eg.
Bench 65kg x 5, 5, 4, 4, 3
Bench 65kg x 5, 5, 5, 4, 3

You reduce it by 10%, and build back up.
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  #3  
Unread 10-14-2013, 01:04 AM
Salvatore Salvatore is offline
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Join Date: Oct 2012
Location: Australia
Posts: 185
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Before you start this routine you need to find your 1RM's. Mine were:

Squat - 120kg
Bench - 90kg
Deadlift - 150kg Estimated (Haven't done regular deadlifts for a while, just Romanian Deadlifts with 140kgs for reps)
Overhead BB Press - 60kg


Your first session, you start at 75% on your 1RM, which will feel light. If you start off too heavy you will stall quickly. Once you get all 5 reps for 5 sets, you increase the weight by 2.5kgs/5lbs. Smaller increments for triceps/ biceps.

I don't have my log with me, but off the top of my head yesterdays session was:

Workout A
Squat 82kg x 5, 5, 5, 5, 5
Bench 67kg x 5, 5, 5, 5, 5
Bent Over Row 65kg x 5, 5, 5, 5, 5
Shrugs 60kg x 8, 8, 8
Skullcrushers 20kg x 8, 8, 8
BB Curl 20kg x 8, 8, 8
Good morning 20kg x 10, 10
Decline crunches +29kg x 10, 10, 10

I enjoyed the session. Using some lighter weights to give my body a break and to re-assess my form. I haven't done shrugs or skullcrushers before. To be honest, it's not appealing to me having no neck, but I don't think they will develop that much if I stay natural.

Skullcrushers done properly with shoulder extension will develop the long head of the tricep, something which alot of people neglect and aren't even aware of (Myself included). You need to get a nice stretch at the bottom of it.

http://www.youtube.com/watch?v=7QUzxllAB7c

Watch from 2:04

I'll try to get some photos up, but I'm feeling a bit fat at the moment.

My short term goals are:

Squat 140kg x 1
Bench 100kg x 1
Deadlift 180kg x 1
OH Press 80kg x 1


Long term: (If I stay at 85kg. The weights will increase or decrease depending on bodyweight changes)
Squat 170kg x 1
Squat 127kg x 20
Bench press 127kg x 1
Bench press 85kg x 10
Deadlift 212kg x 1
Standing strict military press 85kg x 1
Clean & push press 85kg x 5
Dead hang wide grip chin ups x 15
Powerclean 102kg x 1

Tomorrow is Workout B, will report back.
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  #4  
Unread 10-14-2013, 04:57 AM
bigjoe68 bigjoe68 is offline
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Join Date: Jun 2011
Posts: 111
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Good to see you making a change and using health and fitness to get your life back on track. Keep working at it and it will fall in to place
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  #5  
Unread 10-14-2013, 05:37 PM
Salvatore Salvatore is offline
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Join Date: Oct 2012
Location: Australia
Posts: 185
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Thanks man. The last few years have been rough, definitely have a new perspective on life.

I am also looking forward to your progress, you're gonna look like a mini hulk once you cut down.
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  #6  
Unread 10-15-2013, 05:19 AM
Salvatore Salvatore is offline
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Join Date: Oct 2012
Location: Australia
Posts: 185
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Almost didn't train tonight, but willed myself into doing it.

Bodyweight: 85kg

Squat 85kg x 5, 5, 5, 5, 5
Deadlift 100kg x 5
OH Press 42kg x 5, 5, 5, 5, 5
BOR (Bent over row) 60kg x 5, 5, 5, 5, 5
Close grip bench 40kg x 8 45kg x 8, 8
BB Curl 22kg x 8, 8, 8
Decline crunches 5kg plate x 10, 10, 10


Haven't done regular deadlifts for almost a year, 100kg was pretty easy, just tried to get the form down. Will probably need to get a form check done by someone though. My lumbar spine stays neutral automatically, but not sure if my shoulders were too far over the bar.

With the crunches, I put 2 boxes under my flat bench to create the decline. I have an adjustable incline/decline bench, but when you lie down to do crunches, you need to hyper extend your back to get in position which is very uncomfortable and risky. I also held the plate behind my head to make it more difficult, which it was.

Here are some photos of my setup:

Rack with chin up bar & dip attachment


Adjustable dumbbells, 5kg to 40kg


Adjustable bench & flat bench


Kettlebells which range from 4kg (the yellow ones) to 80kg (That big bugger on the far left). I think there's pairs of 4kg, 6kg, 8kg, 12kg, 16kg, 24kg & 32kg. Then just single KB's of 40kg, 46kg, 56kg, 64kg and 80kg.


*Maximum of 4 images per post
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  #7  
Unread 10-15-2013, 05:19 AM
Salvatore Salvatore is offline
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Join Date: Oct 2012
Location: Australia
Posts: 185
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Weight tree & plates. I've got 215kg worth of plates which are: 4x25kg, 4x20kg, 2x10kg, 2x5kg, 2x2.5kg, 2x1.25kg. The small coloured ones are pairs of: .25kg, .50kg, .75kg & 1kg. I'm hoping that I'll need to buy more 20/25kg plates really soon.


Fat grips, ab roller/wheel, dipping/chinning belt & resistance bands for chin ups. A few family members also train, so I bought the bands to assist them until they can do bodyweight chins.


I'm going to try and do some conditioning work tomorrow, because mine is poor.
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  #8  
Unread 10-15-2013, 05:55 AM
bigjoe68 bigjoe68 is offline
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Join Date: Jun 2011
Posts: 111
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Quote:
Originally Posted by Salvatore View Post
Thanks man. The last few years have been rough, definitely have a new perspective on life.

I am also looking forward to your progress, you're gonna look like a mini hulk once you cut down.
Haha mini hulk will be the goal, it will take sometime but it will be worth it!
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  #9  
Unread 10-17-2013, 10:03 PM
Salvatore Salvatore is offline
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Join Date: Oct 2012
Location: Australia
Posts: 185
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Internet was down for a day, hence the radio silence.

Squat 87kg x 5, 5, 5, 5, 5
Bench 70kg x 5, 5, 5, 5, 5
BB Row 67kg x 5, 5, 5, 5, 5
Shrug 70kg x 8, 8, 8
Skullcrusher 25kg x 8, 8, 8
Curls 25kg x 8, 8, 8
Hyperextension BW x 10, 10
Decline crunches 9kg x 10, 10, 10

Workout was good, everything still feels pretty light, but I probably won't be saying that in a months time.

I really felt the skullcrushers hitting the long head of my tricep. I can't believe that I neglected it for so long, I thought my triceps were one of my strong points.

I managed to do some hyperextensions by putting 2 boxes underneath the flat bench (to get more depth), and hooking my legs around the bench so I didn't topple over head first. Had a good pump in my lower back after doing them.
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  #10  
Unread 10-22-2013, 01:54 AM
Salvatore Salvatore is offline
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Join Date: Oct 2012
Location: Australia
Posts: 185
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Bodyweight: 86kg

Squat 90kg x 5, 5, 5, 5, 5
Deadlift 105kg x 5
OH Press 45kg x 5, 5, 5, 5, 5
BOR (Bent over row) 62kg x 5, 5, 5, 5, 5
Close grip bench 50kg x 8, 8, 8
BB Curl 25kg x 8, 8, 8
Decline crunches 7kg x 10, 10, 10

Everything's still pretty light. Probably could've gone 110kg on deadlifts, but content with slower progression.
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