Dirty Juice

[311]

22 years old, 5'10, 203 lbs (weighed in AM)

Goals & Focus:

190 lbs by May
Increase right shoulder ROM
Increase shoulder strength and muscle mass
Strengthen lower back


14 months out of right shoulder surgery - tore the ligament, the surgery tightened me up much more than normal shoulder surgeries since it was so messed up. As a result, I rehabbed for a long time (6+ months) and I still am about 20 degrees off of full ROM. Also as a result of my torn ligament, I had some cartillage wear in my socket, and have a bit of arthiritis in the shoulder, making some lifts and activities difficult, though not impossible.

I've been lifting since I was 16, the original motivation was to end my fat assedness. I was 215 at age 17 with little lean mass. I dropped down to 175 with diet and exercise, and increased up to 190 where I felt and looked my best and most well balanced (measured at 13% bf). I would love to get back to 190 again. I don't enjoy doing straight cardio like jogging, I prefer to play full court basketball. I usually play 3-4 times a week, 3-4 games every time out.

My lifting schedule may not be consistant due to my school and work schedule, but I will make every effort to make up lost workouts and to reschedule accordingly. I will also try to post my diet on here as often as possible (as time permits).

Here it goes...

[BigCorey75]

ill break ya cherry, post it bitch!!!!!

[311]

Monday, June 26

Morning weight: 204.0lbs

Legs

Warmup: 5 mins bike, 1.8 miles

Squats
135x15, 165x12, 165x10, 135x12, 135x8

DB Lunges
3x10 @ 20lbs

Seated Calf Raises
15x, 20x, 20x@ 45lbs, 18x @ 55lbs

Hamstring Curls
37.5x15, 50x14, 50x14

Cooldown: 5 mins bike, 1.8 miles

[BigCorey75]

pansy...






seriously tho good to see ya back into it

[311]

Very pansy indeed. Oh well. Swallow the ego and overcome months of laziness.

Shoulders

Warmup: 5mins on erg

DB Shoulder Press
40x10, 40x10, 30x9, 30x8

DB Side Raise
3x12 @ 15lbs

DB Forward Raise
3x12 @ 15lbs

DB Rear Delt Raise
3x10 @ 10lbs

Cardio
12 mins elliptical (probably 7/10 intensity)
12 mins erg (~8/10 intensity), 2125 meters -- first time erging, ever

Overall, pretty good workout. I have to get my shoulders nice and strong so I don't have lifelong bull**** to deal with. I still have limited range of motion, I'd say I have about 70% or so range in my right shoulder (surgically repaired one), and full range in the left one, although it is slight loose and I would like to tighten it up by strengthening surrounding muscles.

Probably hit cardio up tomorrow, maybe a few miles on the treadmill, and if I'm up for it, another 15 or so minutes on the erg.

[311]

199.5 lbs

No workout today. 12 hours at work, had me running around all day. 3 days in the gym in a row is enough for me right now anyways. I had a solid diet again today. Tomorrow will be Back/Biceps, I may try to hit some cardio if I'm not gassed.

[311]

Back

Bent-over DB Rows
45x12, 45x12, 45x14

Deadlifts
135x14, 165x12, 185x10, 195x8, 155x8

Hammer Strength Rows
45x10, 45x10 (45lbs on each side)

BB Shrugs
155x10, 155x9, 155x8

[311]

I did a full chest workout Sunday, and cardio Friday (2 miles on treadmill, 2000 meters on erg).

Legs

Squats
135x12, 185x10, 185x10, 195x10

DB Lunges
4x10 @ 25lbs

Calf Raises
3x20 @ 55lbs

Hamstring Curls
3x12 @ 75lbs

[Ammotroop]

Keep it up bro! I havent had the misfortune of having any surgury, but I know how it is to come off an injury. It seems like I am always injured in some way these days. We just have to push through it. Keep on Burning bro! Hey, if you need any motivation on down day, check out animalpak.com
They articles there get me juiced and ready to go!

[311]

Thursday 7/7

Shoulders / Tris

DB Shoulder Press
30x10, 30x8, 30x8, 30x6
*tried 40lbs, my right shoulder was very very odd and uncomfortable, went down to 30s, and still my right shoulder was acting extremely strangely -- could not get comfortable, but went on anyways

DB Forward Raise
3x12 @ 15lbs

DB Side Raise
3x12 @ 15lbs

DB Rear Delt Raise
3x10 @ 10lbs

Skullcrushers
40x16, 60x12, 60x10, 40x22

Pushdowns
100x12, 100x10, 100x9

[311]

Cardio

After 11 hours at work (physical job - move patients on stretchers from one end of a huge hospital to another, all day)

5K race on treadmill, 3.25 miles, average 8:49/mile - pretty crappy, but my cardiovascular is definitely not so hot. My goal is to have it under 8:00/mile by September-doable I believe.

Overall update, I feel great and am starting to notice my body transforming into my old old self again, as well my strength regaining old form. Muscle memory :thumbup: My diet has been relatively stellar for 2 weeks now. I keep myself sane by dieting relatively strictly Mon-Fri, and not thinking twice about partying on Saturday. Empty calories, true, but whatever. I have the rest of my life to worry about that ****.

Here's a couple of old pics-
http://img.photobucket.com/albums/v54/paymon/backbeforeafter.jpg
http://img.photobucket.com/albums/v54/paymon/backbiflex021304.jpg

[311]

Got to the gym, on a mission today. Drunken stop by Steak n Shake, pissed at myself all day for doing that. Paid for it on deadlifts.

Back

Deadlifts
135x12, 185x12, 195x10, 205x10, 225x4

DB Bent Rows
45x10, 45x12, 45x10

BB Shrugs
135x12, 155x9, 155x7

Lat Pulldowns
75x12, 100x10, 100x10

Pretty decent day I suppose. Kind of dehydrated from drinking last night and not drinking much water today. But overall, it was a fair workout considering the circumstances. I did the workout in about 40 minutes, so pretty good time in between sets. Worked up a great sweat. Anyhow, I feel great on deadlifts, even though my lower back where I previously tore the muscle is now getting stiff (fairly normal when I do heavier deads...really sucks)--but oh well. I actually felt real strong on the 225lb deads, but for some reason I let go of the bar when I got down on rep 4 - for no reason! Pissed myself off.

[BigCorey75]

damn dude ive always looked at alcohol as an expensive carbohydrates, as long as i get enough water in me earlier i have alot of energy for working out the next day after a big night of drinking

[Ammotroop]

I agree with you corey about Alchohol. I dont ever get hung over...

[311]

Well, I had an awesome back day after a night of getting hammered, so...:D

Chest / Biceps

DB Incline Bench
35x14, 40x10, 50x6, 40x10

Curls Easygrip Bar
14,12,10 @ 60lbs

DB Flat Bench
40x10, 40x10, 40x7

DB Hammer Curls
3x10 @ 35lbs

DB Flyes
15x10, 15x10

[BigCorey75]

your back is looking thicker and i just noticed how goofy you look posing in that bottom pic...lol

[311]

Cardio

Treadmill: 2.01 miles, 8:20/mile
Bike: 6.25 miles, 3:00/mile
Erg: 2000 meters, 2:10/500meters

Pretty intense cardio day. I may try another one of these "triathalons" on Friday or Saturday, but do a full 5K run instead of just 2 miles.

Corey -- you realize that back pic is exactly 2 years old right? I'll newer ones soon and stickem up.

[311]

Legs

Squats
135x12, 185x12, 225x12, 245x6, 185x10, 135x15

DB Lunges *
3x10 @ 25lbs

Seated Calf Raises *
20x60, 20x60, 16x60

Hamstring Curls
3x11 @ 75lbs

*superset together

AWESOME.

[BigCorey75]

yeah i saw that, but it still doesnt change the fact that you look goofy posing in the last one...lol

[311]

Shoulders / Triceps

DB Shoulder Press
30x12, 40x9, 40x8

DB Side Lateral Raise
20x12, 20x10, 20x10

Skull Crushers
50x20, 60x12, 50x14

Pushdowns
100x14, 100x12, 100x12

[BigCorey75]

good volume man, hows the shoulder holding up????



why dont you pair those two with your chest days?

[311]

I've never really had much luck doing Chest / Triceps on the same day, I feel like both (chest and tris) negatively affect eachother in the workout. Plus, I don't mind having them separate, since I'm in the gym shorter.

I love doing high reps, and I guess my muscle memory is kicking in, because I'm slowly approaching old numbers.

My shoulders, knock on wood, are okay right now. There are obviously some rough days, and some days make me swallow some Advil (I avoid painkillers as much as possible, so it's bad when I reach for them). But on the whole, I think just fighting through the pain in the gym is worth it in the long run. I need to add muscle and strength to my shoulder to help protect and pad it, so this is a necessary step. My dad was actually asking the same thing last night, that's exactly what I told him. Really, my biggest beef with my right shoulder is the range of motion. I am still about 20 degrees off of full range, I've been stuck at 20 for a year now. Kind of sucks. Oh well.

[311]

Back

Deadlifts
135x12, 185x12, 225x10, 245x6, 185x10

Bentover DB Rows
3x14 @ 45lbs

HammerStrength Seated Shrugs
45x12, 65x6 (ouch), 45x10, 45x10 -- pounds per side

Lat Pulldowns
100x12, 125x8, 100x10

[311]

Chest / Biceps

Incline DB Press
45x10, 45x12, 45x9

EZ Curls
60x14, 60x12, 60x12

HammerStrength Incline Press
45x10, 55x8, 45x10 (pps)

DB Hammer Curls
3x10 @ 35lbs

[311]

Shoulders / Triceps

DB Press
3x10 @ 40lbs

Skullcrushers
3x12 @ 60lbs

DB Side Lateral Raises
3x11 @ 20lbs

Machine Pushdowns
120x14, 140x12, 140x11

[311]

Cardio

Treadmill: 2.01 miles, 8:06/mile (the last 1.75 miles were at 8:00/mile)

Stationary Bike: 15.00 miles, 41:10, 2:44/mile

Awesome cardio day.

[311]

Legs

Squats
135x12, 185x12, 235x10, 255x8, 275x8, 185x14

DB Lunges
30x10, 30x8, 30x8

Seated Calf Press
60x15, 60x15, 60x15, 60x11

Hamstring Curl
75x12, 75x12, 75x10

--
New personal best on squats. I think my previous best was 275x4, but it may have been 295x4. I don't remember. Either way, never done 275x8 before. Awesome workout weekend.

[clawhammer_33]

Some great workous there!

[311]

Chest / Biceps

Incline DB Bench
45x10, 50x10, 50x8, 40x10

EZ Curls
3x14 @ 60lbs

HammerStrength Decline BP
2x10 @ 45pps

Flat DB Bench
40x10

DB Hammer Curls
3x10 @ 35lbs

[311]

No gym today. My back has been atrocious since leg day. Probably ****ty form on the heavier sets. I'll cut back next week on legs and focus more form and explosiveness.

Tomorrow's back day. If my back still sucks, I'll do shoulders/tris.

[311]

Shoulders / Triceps

DB Shoulder Press
45x12, 50x10, 50x9, 30x12

Skullcrushers
3x15 @ 60lbs

DB Side Lateral Raises
3x10 @ 20lbs

Pushdowns
140x14, 160x12, 160x9

[311]

Damn, I didn't get to the gym at all this weekend. I had no time today, but no excuses for Saturday. This week's plan:

Mon - Back
Tues - Chest/Bis + Cardio
Weds - Cardio
Thurs - Legs
Fri - Shoulders/Tris
Sat - Cardio
Sun - Back
Mon - Legs/Chest/Shoulders
Tues - Flying to Canada for a week, where I will tell myself I need to try to do cardio at least 3 or 4 times, but will likely not do any.

[311]

Back

Deadlifts
135x12, 185x12, 225x10, 275x4, 225x8, 185x10

Bentover DB Rows
3x12 @ 45lbs (move up to 55 next week)

BB Shrugs (Smith)
155x12, 155x12, 175x12, 175x12, 225x10

Lat Pulldowns
3x10 @ 100lbs

[311]

Chest / Biceps

Incline DB Bench
55x12, 55x10, 55x8, 45x11

EZ Bar Curls
70x12, 70x12, 70x12, 60x15

Flat BB Bench*
135x8, 155x4, 115x10

DB Hammer Curls
3x10 @ 35lbs

*First time doing flat barbell bench in probably about 26 months. Felt decent. I can only lower the weigh to about 2" above my chest, which makes it a bit tougher. I was actually surprised that I could actually do so many, considering how long it's been and that I had a pretty strong Incline DB just before it. Good gains.

[311]

Legs

Squats
135x12, 185x12, 225x12, 275x8, 205x10, 185x12

DB Lunges
3x10 @ 30lbs

Seated Calf Raise
70x20, 70x20, 70x12, 70x15

Hamstring still sore from back day, so I decided to skip hamstring curls. Pretty good workout considering I haven't slept much this week and I was at the hospital at 6:45am until 7:15pm working.

[311]

Shoulders/ Triceps

DB Shoulder Press
50x10, 50x9, 50x8, 40x12

Skullcrushers
70x12, 70x12, 70x12, 50x20

DB Side Lateral Raises
20x12, 20x12, 20x10

Pushdowns
140x14, 140x12, 140x10

Overall, crappy workout. Right shoulder was screaming after the first set of shoulder presses, but I pushed on. Skulls were okay, but I felt like I was cheating. Don't know.

[311]

Back

Deadlifts
135x12, 185x12, 225x12, 275x4, 275x4, 185x10

Bentover DB Rows
3x12 @ 50lbs

BB Shrugs (Smith)
185x12, 205x12, 205x12

Thirty minute work out. Pretty solid.

[311]

Misc

Incline DB Bench
55x12, 55x9, 55x9, 40x15, 40x12

EZ Bar Curls
80x12, 80x12, 80x10, 50x15

Seated Calf Raise
80x20, 80x15, 80x15, 80x15

Skullcrushers
60x15, 60x15, 60x12

Flying out to Canada until next Tuesday in the morning. I will attempt to do a few cardio sessions, although, we'll see how true that holds to be. Hopefully I'll have access to some weights, although I doubt it.

[311]

Back from Canada. Awesome trip. Tried to do cardio on the hotel's treadmill..it was broken...same with their elliptical. Ended up doing 25 mins on the stationary bike once during the week.

Plan from now until Sunday--pick up where I left off. Bust ass during school.

Tomorrow, golf then back day.

[311]

Back to school today. I really need to start focusing on losing some fat around my waist for when I get a suit for interviews. I started dieting seriously today.

Chest / Biceps

Incline DB Bench
55x12, 55x10, 55x6, 40x12, 40x10

EZ Bar Curls
75x10, 75x10, 75x8

Hammer Strength Iso-Lateral Chest Press
35x10, 35x8 (lbs per side)

DB Hammer Curls
3x10 @ 35lbs

I'm going to try to play some ball tonight and/or tomorrow (or do some treadmill tomorrow).

[311]

Back

SLDL
135x12, 185x12, 205x12, 245x8, 185x10

Bentover DB Rows
60x12, 60x10, 60x12

BB Shrugs
3 x 185x10

HS High Rows
40x12, 50x10, 50x12

[311]

Some ab stuff, some full court basketball.

Now I need to definitely cut some weight these next 4 weeks. I just got my first med school interview invitation, so I need to get a suit and all. :idea:

[311]

Friday: Shoulders / Triceps

(Weak and abbreviated workout)

DB Shoulder Press
3 @ 45x10

DB Lateral Raises
25x8, 25x6

Pushdowns
63x15, 63x12, 63x12

Full court basketball ~45 min

[311]

Today's diet:

12pm: 2 slc w/w, 2 eggs, 9oz 2% milk, 1 slc chz

[311]

Chest / Biceps

Incline DB BP
60x10, 60x8, 60x6, 40x10, 40x9

EZ Bar Curls
75x10, 75x10, 75x8

Machine Chest Press
100x10, 140x6

Alternating DB Curls
3 x 35x10

[311]

Shoulders / Triceps

DB Shoulder Press
45x10, 45x8, 45x8

Skull Crushers
3 x 75x10

BB Bench Press (friend was doing it, so I wanted to see how I could do)
135x6, 175x4, 185x1 *surprised myself, felt odd on shoulders though

DB Side Laterals
20x12, 20x10, 20x10

Tricep Pushdowns
60x12, 60x12, 60x10 (diff machine than was using previously)

[311]

Back

Deadlifts
135x12, 185x12, 225x10, 225x8, 135x12

Bentover DB Rows
3x10 @ 60lbs

HS MTS High Row Machine
3x10 @ 50lbs per side

Decent workout. Not enough food in me; didn't feel very strong. Going to try to do chest/bis tomorrow (may cut bis and do tris if bis are sore).

[311]

Incline DB BP
65x10, 55x8, 55x6, 45x10

Alternating DB Curls
35x12, 35x10, 35x10

HS ISO-Lateral Chest Press
45x12, 55x10, 55x10

EZ Bar Curls
65x12, 65x11, 65x10

[311]

Relative week off last week; tried to do chest/bis but my traps started spasms. Couldn't get back into the gym.

Chest / Biceps

Incline DB Bench
60x10, 60x8, 50x8, 50x6, 40x10

Alternating DB Curls
3 x 35x10

HS Iso-Lateral Chest Press
3 x 45x10

EZ Bar Curls
3 x 75x10

[311]

Last Weds 9/20:

Back

SLDL's 6 sets
Bentover Rows 3 sets
HS Iso Back rows 3 sets

[311]

Shoulders / Triceps

DB Shoulder Press
45x10, 45x10, 45x9, 30x12

Skullcrushers
65x13, 65x10, 65x12, 55x14

Side Lateral Raises
25x10, 25x10, 25x10

Tricep Pushdowns
3 sets

CARDIO
treadmill: 17 minuetes, 2 miles
bike: 18 mins, 5.40 miles (with 3 min cooldown)

Bodyfat%: 16%

[311]

Cardio: 20 mins jogging in park. Probably about 2.4ish miles

[311]

Back

SLDLs
135x12, 185x12, 225x10, 225x9, 135x12

DB Bentover Rows
60x10, 60x10, 60x10

HS ISO Lateral Rows
60x10, 60x10, 60x10

Rear delt DB Raises
10x10, 12.5x10

DB Shrugs
50x15, 50x15

*had about ~600 calories all day before this workout (6pm workout, up since 630am). began to feel dizzy during shrugs.

[311]

Chest / Biceps

Incline DB Press
65x10, 65x7, 50x10, 50x8, 40x12, 40x10

Seated Alternating DB Curls
40x10, 40x8, 40x10

HS ISO Decline Press
45x8, 45x6 *shoulders crunching

Standing Alternating DB Curls
30xF, 25xF

Machine Chest Press
110x8, 110x8