View Full Version : Don't Call it a Comeback...

11-19-2003, 02:46 PM
It's on ladies and gentlemen, teh B-R is back!

I'll start off with a bit of background and update for those who dont know that the deal is aight.

Basically 2003 has been one to forget in terms of lifting, not only did i spend the first four months of the year injured with a shoulder injury, i also managed to get tendonitis in my right knee.

During march i questioned why i was bodybuilding if injuries were going to keep me back so i decided to start sprinting for a running club, this went well but my heart was still in bodybuilding.

Then about 12 weeks ago i was serious about getting myself into gear and gaining some mass, but to my disbelief i managed to tear my teres minor (involved in scapular control) and damage tendons in the actual shoulder complex.by not lifting weights. But whilst throwing some 50kg Rail plates into a skip (this was while working on the Railway)

So here i am today November 19th with 11 weeks of intensive physio and chiropractor work and training legs only. My shoulder is like new and my scapula no longer 'wings' :)

My goal is to get to 230lbs ripped within 5 years @ the moment ive shrunk to 190lbs but i rekon that i can gain back some of the weight i lost due to magic that is muscle memory ;)

Im going to start off following an upper body specialisation routine provided by non other than 'Dan Martin' which relies on basic exercises and low volume + lots of eating and rest (i will indulge you guys soon) For the next week or two im just doing some 'break in' training, whereupon i'll get used to the iron again and have a little play :)

My final note is too all trainees who've yet to have shoulder problems, take damn good care of them becuase otherwise they'll come back and kick your ass, leaving you pretty much down and out.

Later guys looking forward to get back into the swing of things :cool:

11-19-2003, 03:00 PM
What is this :eek: !?! Some kind of a comeback!?

Scott S
11-19-2003, 03:49 PM
Good luck! :thumbup:

11-19-2003, 06:11 PM
Nice to see you back at it. Good luck.

LOL @ Chase. Nice.

11-19-2003, 06:17 PM
The title of your journal reminds of the LL Cool J song "Mama said knock you out." You know the one that goes "don't call it a comeback! I been here for years!"

Anyways goodluck!

11-19-2003, 06:26 PM
Rockin mah fans, puttin suckas in fear.

I thought the same thing. lol

11-20-2003, 07:12 AM

Great to see you back man!!

11-20-2003, 07:36 AM
This ain't no comeback, Big-Ron is bout to show what its all about up in here!-;) ...Best of luck to you bro!

...I promise not to mention Ernie Taylor ever again -:D

11-20-2003, 12:31 PM
BCC sarcasm will get you no where, smart mouth :)

Scott cheers fella, much appreciated

Drew: Thanks drew, im glad to be back to seems like its been forever. Just been patiently waiting :)

Dedicated: Thats exactly where the title comes from :) great minds think alike. Im really feeling some of LL's stuff at the moment, especially some of the old stuff i.e. 'Round the way girl', Rock the bells etc...

cheers for the input, you know it makes sense.

Tankster: Alright bro, good to see you up in here. Although you aint gonna see HST in here ;)

Cocoa: hey man, lol id totally forgotten about that ernie t run in. To his credit his tri's look alright now, but his quads look nasty :(

Not much going on today, did my stretches and accessory exercises this morning i.e. thera-band work, l-fly, neck work.

For the rest of the day ive been putting some time into some of my assignments, basically research and literature profiling, emailing potential interviewees etc...

On a side note, over the past few weeks ive been growing a moustache!! (imagine Mike Mentzer but with less muscle :))
Anyway its off now after rumours were spread between most of my courses that i was gay!!! I think most always knew that i was straight but when rumors get spread people think a little differently. Its one stunt i wont be pulling off any time soon!!

later guys, hopefully i'll get some lifiting reports next week.

Scott S
11-20-2003, 01:48 PM
Yeah dude! Bring back teh moustache!! :thumbup:

I'd grow one, a nice big handlebar moustache, but the hair on my upper lip is pretty thin. :(

11-23-2003, 05:00 PM
Now post some workouts, you lazy ass piece of sh*t. ;) Just joking, good luck on 230.

12-15-2003, 12:41 PM
Injury took slightly longer than anticipated :D

Here's a workout from today, for the past 3 weeks ive been doing some light break in work.


Deadlifts: 90kg (198lbs) x 5 (x 5sets)

Not bad group of deads for my 1st session back in full training. For those interested im doing a 5x5 routine, which is 5 sets of 5 reps and if the full 25 reps are not acheived then the weight remains at its current state. When full rep/set challenge is passed; increase the weight.

The weight increase will be different depending on the exercise concerned, e.g. deadlifts would have a larger increase than tricep kickbacks*

DB Rows: 25kg (55lbs) x 5 (x5)

These were straight forward, probably too light. But there is no point in rushing things.

DB Bench: -Lightweight-

Because of the shoulder injury, its just a matter of using light weights to acustom the tendons/ligaments to the movements required when lifting.

Squats: 60kg (132lbs) x20

I haven't done squats in AGES, so i just went throught the motions :)

Thats it, the 5x5 is pretty time consuming but the strength trade off will be worth it and considering i only pick 3/4 exercises i can put in full-bore work with max concentration.

Sprint Workout:

Full warm up

30m x 3

60m x 3

90m x 3

Cool down

Sprints are back on the agenda, my knee is feeling good after the layoff and im looking to get back into sprinting again. Any questions/feedback on my sessions would be really appreciated as im doing everything off my own back/research. I know that geoff garcia is a sprinting legend so i hope he reads it often and helps me out, hint hint ;)

later guys,

* Disclaimer: Tricep kickbacks are not a part of my routine and are not condoned by myself they are a waste of time :)

Scott S
12-15-2003, 01:14 PM
5x5 and 20-rep squats?

That's old-school. :thumbup:

12-16-2003, 05:50 AM
...good to see you at it again bro, nice work to (re)start.

12-20-2003, 11:14 AM
5x5 and 20-rep squats?

That's old-school. :thumbup:
yup proper old school, its the only way to train ;) j/k

12-20-2003, 11:16 AM
...good to see you at it again bro, nice work to (re)start.
cheers cocoa, lol i know its a little heavy at the moment and with x-mass combined money is low too.

12-20-2003, 11:29 AM
Thursday's workout:

Deadlifts: 95kg (209lbs) x 5 (x5)

Light easy weight :D, the return is doing good, failure was nowhere near an issue. Hopefully ill keep the 5kg increases going forever!!

DB Rows: 26kg's (57.5lbs) x 5 (x5)

Another pretty simple group of sets, once again nowhere near failure. Although the pump kinda got to me, it was so intense that i couldn't raise my arms without cramping up!

Dips: BW 90kg (198lbs) x 5 (x5)

Excellent work on the dips, i will start adding weight next week for sure :) My forarms looked like they had ropes panning the length!

Hammer Curls: 12kg x2 (10/10 each arm)

Haven't done these in ages so started with a light weight, went up and down very strict. Pretty pleased.

AB Curls: 20kg (44lbs) x 20 (x2)
Abs are pretty much where i want them to be right now :)

j'ai fini!

More to come soon, 1 sprint workout :)

12-20-2003, 12:32 PM
Glad to see you back. Good luck gettin to 230. I'm sure you'll have no problem getting there. You seem to have lots of heart coming back from all of those injuries and such.

12-23-2003, 11:34 AM
Glad to see you back. Good luck gettin to 230. I'm sure you'll have no problem getting there. You seem to have lots of heart coming back from all of those injuries and such.
Cheers jeff thanks for the chime, Yeah im pretty much the same as what the commentator referred Rocky to in 'Rocky 4' "A tough peice of iron" (something like that :)) Injuries have been my downfall all throughout my adolescent years and now im starting to realise how much heart i have to keep coming back.

Another workout done yesterday, im feeling very positive and optimistic for what i can acheive in the future. My strength is coming back well and coming into the 3rd week back things are moving nicely in the right direction.

My sprint workout last week which i left out was;

30 metres (incline, 1in6 gradient) x 10

5 mins rest

30 metres (incline, 1in6 gradient ) x 10

The sprinting is having a really profound effect upon my training with weights, confidence and all-round well-being. I feel very perky and the usual sluggishness has dispersed, my body fat levels are dropping and my muscles are growing! (I never believed this could happen, but it is. My ass is so hard i could crack wallnuts in there!!!! :D) I think that the combination of a maintenance level diet and return to exercise has been a catylst in this process im experiencing, long let it may continue.

12-23-2003, 11:44 AM
baha...i'm glad i wasn't the only one that thought of ll. i'm still waiting for the beatto drop!

12-23-2003, 11:46 AM
Workout (22/12/03)

Deadlifts: 100kg (220lbs) x 5 (x5)

The deadlifts went up lightweight, i felt strong as though i could of shifted 300+ easy, but my grip proves to be a downfall. Ive dropped the gloves and am just using chalk with a double overhand grip (removes torque issue raised by mixed grip) I can feel more work in my back, but the bar seems to roll, hopefully my grip will catch up and aid instead of hinder the poundage.

DB Rows: 28kg (62lbs) x 5 (x 5/5)

I could probably handle quite a bit more, but im applying a 'snowball' technique to gather momentum and keep the gains and say goodbyes to plateaus forever :)

Thus far it appears to be working, although my back seems to be lacking in stimulation i may switch up some BB rows soon.

Dips: BW (197lbs) + 2.5kg (5.5lbs) = 202.5lbs x 5 (x5)

First session with added weight felt good and all reps were text book form, the last rep of the last set was a little slow but other than that good dipping :)

Thats all folks!

Im thinking of keeping my diet like this until early february, as christmas, exams and a trip to madrid may keep my gains from helping produce as much mass as possible. When this rolls round im thinking of hitting a prop, d-bol cycle, i want to be as lean as possible for this and begin my goal of 230 with sub 10% body fat.

cheers guys

12-23-2003, 07:39 PM
How did I miss a journal with that title. I feel ya on the shoulder injury BR. Been there myself. I hope you can keep it healthy man.

12-24-2003, 12:41 AM
How did I miss a journal with that title. I feel ya on the shoulder injury BR. Been there myself. I hope you can keep it healthy man.

Thankyou Shane, It's literally been hell, the scapula instability was the worst, it was what i imagine it would be like to learn to walk again.

The movements i do now produce no pain, but i know if i do anything overhead i'll be in agony. Imagine that 20yrs and already in posession of a screwed shoulder :whiner: :)

btw have a good christmas, especially those who visit my journal :D

12-24-2003, 03:13 AM
Hey Ron-meister...nice couple of workout back there ;)

I was thinking of doing 5x5 too, I'll probably start it in about a month or so. It's just too much volume for me at the moment. I'll be keeping a close watch on you mate.

What's this about a d-bol cycle man? Keep it clean brother :D

12-30-2003, 03:07 PM
Here we have another workout people,

Christmas has been good managed not to eat too much and i think i may have gained a couple of lbs no biggie, it was worth it.

Workout 30/12/03


105kg (230lbs) x 5 (x5)

Improved in weight again, it was the same situation as last week. My grip was the biggest issue, i really thought that i wouldn't get the last rep of the last set, but just made it with some pretty tough determination.

Dumbbell Rows:

30kg (66lbs) x 5 (x5)

My form actually faultered in the last 2 sets, maybe thats a sign not to increase the weight. My comeback has been top draw so far. So i dont see why holding back a week will hurt me in the long run


BW (199lbs) + 5kg (11lbs) = 210lbs x 5 (x5)

Once again a satisfactory increase, im really loving these paralell bar dips. They seems to be the only exercise that make my tri's repsond so god bless them :D

Hammer Time:

14kg (31lbs) x 7 right/ 7 left (1set)

My arms were tired by this time so one set was good enough, i will try and beat the 7 reps next week for sure, hammers kick ass :thumbup .

Shrugs: 15kg (32lbs) plates x 20 reps

Just used this as a finisher. It was way too light but then again i couldnt be arsed changing the loads on the bar so i just used a couple of spare plates lying around.

That was all,

Looking forward to New Years Eve should be a top night, hopefully ill be up for some action, instead of going on dates with Madamme Palm and her five sisters. Its all i seem to do lately, all work and no play makes B-R very angry!!