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Old Today, 10:40 AM   #20281
Dreadnought
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Join Date: Sep 2002
Location: Strange trails
alright alright ALRIGHT I'm back in the game.

Yesterday was the first true workout in about three weeks.

1) Weighted pullups
5 sets (80#, 60#, 35#, 35#, 35#)

2) Bent over rows
3x135#

3) Superset barbell shrugs w/ KB swings
275x20-25 w/ 14

4) Barbell curls
2x70 regular grip
2x70 inner grip

5) Running
Mile @ 6:00
2 min walk
Mile @ 6:00
2 min walk
0.5 mile @ 3:00
2 min walk
0.5 mile @ 3:00

My pullups have definitely gotten weaker since I've been avoiding them because of my right rear shoulder injury. I was at 100lb weighted pullups for 10 reps last summer, and now I'm at like 8 with 80lbs. Bummer.
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Old Today, 12:09 PM   #20282
angusfan16
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Join Date: Jan 2008
Location: Kensucky
And here I am thinking my 90# pullup for one rep was good.

Fuuk
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Old Today, 12:09 PM   #20283
Ablast
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Join Date: Apr 2011
Quote:
Originally Posted by Dreadnought
alright alright ALRIGHT I'm back in the game.

Yesterday was the first true workout in about three weeks.

1) Weighted pullups
5 sets (80#, 60#, 35#, 35#, 35#)

2) Bent over rows
3x135#

3) Superset barbell shrugs w/ KB swings
275x20-25 w/ 14

4) Barbell curls
2x70 regular grip
2x70 inner grip

5) Running
Mile @ 6:00
2 min walk
Mile @ 6:00
2 min walk
0.5 mile @ 3:00
2 min walk
0.5 mile @ 3:00

My pullups have definitely gotten weaker since I've been avoiding them because of my right rear shoulder injury. I was at 100lb weighted pullups for 10 reps last summer, and now I'm at like 8 with 80lbs. Bummer.

Jesus, you're a monster. I can barely manage 3 strict pull ups haha how much do you weigh?
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Old Today, 12:40 PM   #20284
Dreadnought
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Join Date: Sep 2002
Location: Strange trails
I'm usually between 180 and 185. Pounds.
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Old Today, 02:28 PM   #20285
Ablast
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Join Date: Apr 2011
Quote:
Originally Posted by Dreadnought
I'm usually between 180 and 185. Pounds.

Are you in the military? I had a buddy training to be a PJ in the air force and he was pretty healthy
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Old Today, 02:58 PM   #20286
Dreadnought
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Join Date: Sep 2002
Location: Strange trails
Yes, but I'd probably be in better shape if I weren't.
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Old Today, 06:32 PM   #20287
Wiegenlied
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Join Date: May 2008
Location: Windsor, Ontario
Hey, havent posted here in a long time, been dealing with injuries for over a year. Overextended my ACL (or possibly tore, couldn't get a conclussive diagnosis), which healed and I was given the ok the lift again but the pain was still present. Turns the lack of stability for the ACL injury result in a torn miniscus (cartilage) behind my knee cap, and it occassionally will grind against my leg bones. Its somewhat manageable though and I'm been working my way through it and getting back into lifting over the last 3 or so months. Sad thing most of main lifts are down 30-50 lbs despite me maintaining a good diet, and I've lost a good amount of weight too.

My problem at the moment is my scheduling around work. I'll regularly have 4 consecutive 12+ hour shifts in a row leaving my no time or energy to lift. I've been on a full body routine and getting in two days while im off and managing to get in one during the work week, but lately in hasn't been possible, and I can't see myself making gains from twice a week. I'm considering switching to a split.

My current routine is:

Deadlift
Bench
row
Db press
Ez curls


Squat
Oh press
In db press
Db row
Skulls

HST style, increase weight each week, increase sets as you can do less reps, 4 x 12, 3 x 10, 4 x 8, 5 x 5.

Now I'm thinking of switching it up to this, so I can work out consecutively on my days off and try to get in at least 3 and week and 4 if possible.

In Bench
dbell bench
close grip
overhead
skulls
flyes

squat
deadlift
bb rows
tbar/db rows
curls
forearm/ab work
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