Driz
12-08-2012, 06:06 PM
Hello,
I'm a gym lifter trying to just become as strong as possible raw (belt only). I work a ton of hours, have 3 kids, and am very domesticated. My training has been very inconsistent over the past 5 years. I've been back at it hard for around 8 months and hope to gets some helpful hints on this board. I'm 5'10 280 pounds drug free. Ive been dealing eith nagging injuries that have held me back somewhat. My left elbow is killing me and I get a pec pull every now and then. Ive thrown my back out s ton of times. I did a month of rehab...no sq, BP, or dl and hope to continue to make progress. I am weak as piss for my size. In terms of a routine I'm trying not to over think things....just get in the gym and SFW depending on how I feel. Constructive feedback is welcome....
Anyway here goes:
Stretch and roll
Gripper: worked up to 205x2 PR
rotators
Cable x over
Elbow stretches
Bench press: 50x20; 140x8; 190x6; 230x5; 270x3; 310x3x3
Incline db press: 40x12; 80x8; 120x5 or 6
decline fly: 15x10; 25x3x8-10...do these for pec stretching and strength to prevent more pec pulls
BTN pull down: 75x12; 120x6; 165x3x6
Wide grip upright row: 50x8; 80x6; 110x3x7
Tricep press: 30x20; 60x 12; 90x2x4-6; 70x2x8 staggered with
Incline curl: 15x10; 30x6; 50x5; 40x6; 30x7
The tricep press is similar to a jm press with an ez bar and were a bitch on the elbow
I'm a gym lifter trying to just become as strong as possible raw (belt only). I work a ton of hours, have 3 kids, and am very domesticated. My training has been very inconsistent over the past 5 years. I've been back at it hard for around 8 months and hope to gets some helpful hints on this board. I'm 5'10 280 pounds drug free. Ive been dealing eith nagging injuries that have held me back somewhat. My left elbow is killing me and I get a pec pull every now and then. Ive thrown my back out s ton of times. I did a month of rehab...no sq, BP, or dl and hope to continue to make progress. I am weak as piss for my size. In terms of a routine I'm trying not to over think things....just get in the gym and SFW depending on how I feel. Constructive feedback is welcome....
Anyway here goes:
Stretch and roll
Gripper: worked up to 205x2 PR
rotators
Cable x over
Elbow stretches
Bench press: 50x20; 140x8; 190x6; 230x5; 270x3; 310x3x3
Incline db press: 40x12; 80x8; 120x5 or 6
decline fly: 15x10; 25x3x8-10...do these for pec stretching and strength to prevent more pec pulls
BTN pull down: 75x12; 120x6; 165x3x6
Wide grip upright row: 50x8; 80x6; 110x3x7
Tricep press: 30x20; 60x 12; 90x2x4-6; 70x2x8 staggered with
Incline curl: 15x10; 30x6; 50x5; 40x6; 30x7
The tricep press is similar to a jm press with an ez bar and were a bitch on the elbow