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mikesbytes
11-11-2006, 05:16 AM
Mikes training log, but first my background

1961 - 1982 the Kid in New Zealand
- Great runner
- Weights in the last years. 82kg/180lbs bench at 64kg/140lbs body weight

1982 - 1989 Lost in OZ (Australia)
- Bit of bike touring, but pretty much sweet F.A. like many other 20 something’s

1990 - 1995 the Runner
- Wind back the clock, relive that youth

1995 - 2000 Passion Gone
- Injured knees (10 years, thru to 2005)
- Getting fat

2000 - April 2004 Born Again
- Weight lifting. 100kg/220lbs bench at 87kg/191lbs body weight
- Bicycle commuting. Knees hurt, but it was a start.
- Running failures. 5 attempts to restart running have all failed.

April 2004 - April 2006 Rollercoaster
- Bike accident April 2004. Hurt shoulder, broken rotator cuff but didn't know.
- Bike accident May 2004. Hurt leg, cannot walk properly for 2 months.
- Join commercial gym. Ironically stationary bike is all I can do , but leg gets better and then;
- The "what do I suck at” training. Have a go at pretty much everything from Abs to Yoga (what starts with Z?) to learn what I'm not
Good at and add focus. Hey there’s a hunk of bone floating around in my shoulder, but I don't know that, just hurts a little.
- 6th attempt at running. Success! The problem is solved by running faster. Good technique at speed, from youth but lousy jogger.
- The diet begins. 90kg/198lbs bench at 82kg/180lbs body weight. 100kg/220lbs bench at 74kg/ body weight.

April 2006 - September 2006 [B]Shoulder Death
- Quit weights, yoga. Bad decision
- Continue boxing, combat. Bad decision
- Join bicycle racing club. Some serious bike training.

September 2006 Discovery Time
- Visit shoulder specialist, learn the truth. Man was I stupid.
- Drop boxing, combat
- Commence Pump (light weight/high rep semi aerobic weight training) and yoga. Special shoulder injury exercises.
- loosing interest in running. The Kid is dead.

October 2006 to ? - Patience Grasshopper
- Now riding with serious riders. Aerobically I'm the fittest I've been since I was a kid.
- Cross training continues but is wound down a little. Running / Cycling / Pump.
- Increase Yoga to supplement shoulder injury exercises
- Commence conventional weight training. Impose bench limit of 80kg/176lbs (78kg/172lbs body weight). Superset shoulder injury exercises.
- How to stay motivated? Investigate power lifting - continuing.
- Body is now a mix of strengths and weakness's, need to be patient and focus on weaknesses before lifting weights that will injure those weaknesses

so the 4 quadrants of mikes training are;
Aerobic
Strength
Injury recovery
Injury prevention

And the breakdown of those quadrants are [highly debatable];
Aerobic 80% cycling 20% pump
Strength 50% weights 25% pump 15% cycling 10% yoga [really different types of strength]
Injury recovery 40% shoulder injury exercises 30% yoga 15% pump 10% weights 5% cycling
Injury prevention 70% yoga 20% shoulder injury exercises 10% rest

What can I say cross training is complicated.

STRENGTH GOALS
1. Recover from injury
2. Put body back in balance
3. Rebuild strength
4. Maintain weight

mikesbytes
11-11-2006, 05:32 AM
New start to weight training after 6 months off.

First 3 weeks spent discovering capacibilities. One session per week

4th Week 3to10-Nov-06. Two sessions - summary;
Legs: Good 80kg/176lbs lunges, 10reps per leg.
Deadlifts: Problem. 1 set Box 100kg/220lbs 10reps fully down to ground. 1 set Box 120kg/264lbs 3reps fully down to ground. Ground (no box) 140kg/308lbs 1 rep, a bit slow, the new techniques I tried didn't make any improvement still ended up with a sore lower back. Not willing to try 160kg/352 again until back problem improves.
Shoulders: Mixed. Pull bar upto chest from waist (name?) 3 sets 45kg/99lbs 8 reps. Excellent, thought I had 35kg/77lbs bar and didn't understand why it was so difficult, someone had put the 45kg bar back in the place of the 35kg bar. Dumpbells above shoulders (name?) 3 sets 17.5kg/38.5lbs 10 reps. Pathetic, pre injury I was doing 27.5kg/60.5lbs.
Chest: Good and Bad. 1 set 60kg/132lbs 10 reps 2 sets 80kg/176lbs 9 reps. Strength is good considering. Really lack confidence, only with a spotter and not coming down as far.
Back: Excellent. Bend overs 1 set 100kg/220lbs 10 reps. Bent over pull ups (name?) 3 sets 70kg/154lbs 10 reps.
Biceps & Triceps each 3 sets * 10 reps
wrists 2 exercises, each 3 sets * 20 reps
Shoulder injury exercises supersetted between conventional weights. Good progess been made.

So mainly postives. My body seems to have remembered its abilities and is already handling reasonable weight. I didn't find the sessions physically difficult, ie I didn't walk out of the gym dead, but I did find it tired me more during the day, so its struggling a little with recovery, a couple of weeks should fix that. Negatives, ignorning the shoulder injury is the sore lowerback. Time for a weight belt? How the heck to you choose one?

mikesbytes
11-14-2006, 03:25 PM
15/11/2006 Start 6.40am Finish 8.00am
Gym: Walker st

Exercise......................Equip.....kg..lbs.Rep.Comments
Shoulder press................DB (each).7.5.17..10..
Shoulder press................DB (each).10..22..10..
Shoulder press................DB (each).17..37..10..
Shoulder press................DB (each).20..44..10..
Shoulder press................DB (each).20..44..10..
Shoulder pullup to chest......BB........40..88..10..
Shoulder pullup to chest......BB........40..88..10..
Shoulder pullup to chest......BB........40..88..10..
Bent over upper back pullups..BB........60..132.10..
Bent over upper back pullups..BB........60..132.10..
Bent over upper back pullups..BB........70..154.10..
Bend overs lower back.........BB........100.220.8...
Bend overs lower back.........BB........100.220.5...
Ly down rotator cuff rotate F.DB (each).8...18..10..supersetted
Ly down rotator cuff rotate F.DB (each).8...18..10..supersetted
Ly down rotator cuff rotate F.DB (each).8...18..10..supersetted
Ly down rotator cuff rotate B.DB (each).8...18..10..supersetted
Ly down rotator cuff rotate B.DB (each).8...18..10..supersetted
Ly down rotator cuff rotate B.DB (each).8...18..10..supersetted
Bent over Uback pullup closeG.BB........60..132.10..
Bent over Uback pullup closeG.BB........60..132.10..
Bent over Uback pullup closeG.BB........70..154.10..
Bent over Uback pullup closeG.BB........70..154.10..
Bend overs Lback..............BB........100.220.8...hand grip problems
Bend overs Lback..............BB........100.220.5...hand grip problems
Morning Glory.................BB........5...11..20..
Morning Glory.................BB........15..33..20..
Morning Glory.................BB........25..55..20..
Tricep one arm lean forward...Cable.....15..33..10..each arm
Tricep one arm lean forward...Cable.....15..33..10..each arm
Tricep curls reverse grip.....Cable.....30..66..10..
Tricep curls reverse grip.....Cable.....30..66..10..
Tricep curls..................Cable.....35..77..8...
Tricep curls..................Cable.....30..66..10..
Tricep curls..................Cable.....30..66..10..

I need to learn the proper names of the exercises.

mikesbytes
11-15-2006, 10:24 PM
16/11/2006 Start 12.15pm Finish 13.30pm
Gym: Walker st
Nice to have someone else to train with for once.

Exercise............Equipment...kg...lbs..Reps.Comments
Pushups.........................0.........10...
Flat Bench..........BB..........60...132..10...
Flat Bench..........BB..........80...176..10...
Flat Bench..........BB..........85...187..10...Didn't come down as far to protect shoulder
Flys................DB (each)...7.5..17...10...Slow controlled
Flys................DB (each)...10...22...10...Slow controlled
Swats...............BB..........80...176..10...
Swats...............BB..........90...198..10...
Swats...............BB..........100..220..7....Lost balance, aborted set
Box Deadlift........BB..........100..220..10...Back on floor for each individual rep
Box Deadlift........BB..........120..265..5....Back on floor for each individual rep
Deadlift............BB..........140..309..1....Did it easy
Deadlift............BB..........160..353..0....Failed
Seated Biceps.......BB (bent)...25...55...10...
Seated Biceps.......BB (bent)...30...66...10...A little uneven due to the shoulder
Seated Biceps.......BB (bent)...30...66...10...
Seated Biceps.......BB (bent)...30...66...9....
Standing Biceps.....Cable.......30...66...10...Reverse Grip
Standing Biceps.....Cable.......30...66...10...
Standing Biceps.....Cable.......30...66...10...

Anyone know a good way to convert from excel to a forum post?

mikesbytes
11-21-2006, 01:18 AM
21/11/2006 Start 7.10am Finish 8.10am
Gym: Walker st

Suffered cramps overnight from last nights velodrome sprinting, probably a little dehidrated and a little low in salts. Stayed away from legs for that reason.

Chest not so great, could only manage 3 sets and had to move on.

Exercise......................Equip.....kg..lbs.Rep.Comments
Bench.........................BB........60..132.10..
Bench.........................BB........80..176.10..
Bench.........................BB........85..187.8...shoulder hurt too much
Rshoulder lying side raise....DB (each).5...11..10..Lying on side Injury superset
Rshoulder lying side raise....DB (each).5...11..10..
Rshoulder lying side raise....DB (each).5...11..10..
Bent over Uback pullup wideG..BB........60..132.10..
Bent over Uback pullup wideG..BB........60..132.10..
Bent over Uback pullup closeG.BB........70..154.10..
Bent over Uback pullup closeG.BB........80..176.8...Slightly forced
Rshoulder back raise..........DB (each).5...11..10..hands & knees Injury superset
Rshoulder back raise..........DB (each).5...11..10..
Rshoulder back raise..........DB (each).5...11..10..
Bend overs Lback..............BB........100.220.6...right hand grip problem
Bend overs Lback..............BB........100.220.4...right hand grip problem
Bend overs Lback..............BB........100.220.5...right hand grip problem
Rshoulder standing side raise.DB (each).5...11..10..Slow controlled Injury superset
Rshoulder standing side raise.DB (each).5...11..10..
Rshoulder standing side raise.DB (each).5...11..10..
Deadlift......................BB........140.309.1...bad form
Deadlift......................BB........150.331.0...Fail right hand slips half way up
Rshoulder stand forward raise.DB (each).5...11..10..Slow controlled Injury superset
Rshoulder stand forward raise.DB (each).5...11..10..
Rshoulder stand forward raise.DB (each).5...11..10..
Seated Biceps.................BB (bent).25..55..10..
Seated Biceps.................BB (bent).35..77..10..bad form
Seated Biceps.................BB (bent).35..77..8...bad form
Morning Glory.................BB........30..66..10..Slow controlled good form
Morning Glory.................BB........30..66..10..
Morning Glory.................BB........30..66..10..
Standing Biceps...............Cable.....30..66..10..
Standing Biceps...............Cable.....35..77..10..
Standing Biceps...............Cable.....40..88..8...easy, so why wasn't seated

mikesbytes
11-23-2006, 03:15 PM
Thursday 23-Nov-06 at Walker St start 12:15 PM finish 1:15 PM

Exercise......................Equip.....kg...lbs..Rep..Comments
Shoulder press................DB (each).12.5.28...10..
Shoulder press................DB (each).17.5.39...10..
Shoulder press................DB (each).20...44...10..
Shoulder press................DB (each).22.5.50...10..
Shoulder press................DB (each).22.5.50...10..
Shoulder pullup to chest......BB........60...132..10..Wide grip
Shoulder pullup to chest......BB........70...154..10..
Shoulder pullup to chest......BB........80...176..8...
Bent over upper back pullups..BB........100..220..6...right hand grip problem
Bent over upper back pullups..BB........100..220..4...right hand grip problem
Bent over upper back pullups..BB........100..220..5...right hand grip problem
Lunges........................BB........60...132..10..each leg, poor balance
Lunges........................BB........80...176..6...each leg, poor balance
Swats.........................BB........80...176..10..knees not straight at bottom
Swats.........................BB........80...176..10..knees not straight at bottom
Box Deadlift..................BB........100..220..10..using too much back
Deadlift......................BB........140..309..1...using too much back
Deadlift......................BB........150..331..0...Drop bar part way up right hand grip
Tricep Pulldowns..............Cable.....30...66...10..
Tricep Pulldowns..............Cable.....35...77...10..
Tricep Pulldowns..............Cable.....40...88...10..
Tricep Pulldowns..............Cable.....40...88...10..

mikesbytes
11-28-2006, 12:21 AM
My shoulder is really starting to frustrate me, I'm simply not been patient enough.

Tuesday 7am - 8am Walker st gym

My legs were shot, which showed in my poor performance at the velodrome on Monday night, so I decided not to do legs in this session.

The weight calibriation on the cable machine used for tricep pull down and standing bicep curls is clearly wrong, I'm not superman.

Exercise......................Equip.....kg...lbs..Rep..Comments
Bench.........................BB........60...132..10..
Bench.........................BB........80...176..9...shoulder hurt too much
Decline Bench.................DB (each).20...44...10..shoulder better with decline
Decline Bench.................DB (each).22.5.50...10..
Decline Bench.................DB (each).25...55...10..
Decline Bench.................DB (each).27.5.61...10..
Incline Bench.................DB (each).20...44...10..shoulder prevented any improvement
Tricep Pulldowns..............Cable.....30...66...10..supersetted
Biceps........................Cable.....20...44...10..supersetted
Tricep Pulldowns..............Cable.....35...77...10..
Biceps........................Cable.....25...55...10..
Tricep Pulldowns..............Cable.....40...88...10..
Biceps........................Cable.....30...66...10..
Tricep Pulldowns..............Cable.....45...99...10..
Biceps........................Cable.....35...77...10..
Tricep Pulldowns..............Cable.....50...110..10..
Biceps........................Cable.....35...77...10..
Tricep Pulldowns..............Cable.....55...121..10..
Biceps........................Cable.....35...77...10..
Tricep Pulldowns..............Cable.....75...165..8...
Biceps........................Cable.....35...77...10..
Tricep one arm lean forward...Cable.....15...33...10..Each arm
Tricep one arm lean forward...Cable.....15...33...10..
Tricep one arm lean forward...Cable.....15...33...10..
Seated Biceps.................BB........25...55...10..
Seated Biceps.................BB........30...66...8...On limit
Wrist.........................DB (each).17.5.39...15..supersetted
Wrist reverse.................DB (each).7.5..17...20..supersetted
Wrist.........................DB (each).17.5.39...15..
Wrist reverse.................DB (each).7.5..17...20..
Wrist.........................DB (each).17.5.39...15..
Wrist reverse.................DB (each).7.5..17...20..
Wrist.........................DB (each).17.5.39...15..
Wrist reverse.................DB (each).7.5..17...20..

mikesbytes
11-29-2006, 02:06 AM
Wednesday 29/11/2006 Walker st Gym, start 6.50am finish 8.00am

Tried wrapping my right hand with my sweat towel and it made an immeadiate impact on my ability to lift the heavier lifts.

Exercise......................Equip.....kg...lbs..Rep..Comments
Shoulder press................DB (each).12.5.28...10..
Shoulder press................DB (each).20...44...10..
Shoulder press................DB (each).22.5.50...10..
Shoulder press................DB (each).22.5.50...10..Struggled to start
Shoulder pullup to chest......BB........45...99...10..
Shoulder pullup to chest......BB........45...99...9...
Shoulder pullup to chest......BB........45...99...8...
Bent over Uback pullup wideG..BB........60...132..10..
Bent over Uback pullup closeG.BB........70...154..10..
Bent over Uback pullup closeG.BB........80...176..8...A bit ratty
Bend overs Lback..............BB........100..220..6...right hand grip problem
Bend overs Lback..............BB........100..220..5...right hand grip problem
Bend overs Lback..............BB........100..220..8...wrapped right hand
Lunges........................BB........60...132..10..Both legs each
Lunges........................BB........80...176..10..Both legs each - good form for once
Swats.........................BB........80...176..10..Lazy set
Box Deadlift..................BB........100..220..10..right hand grip problem
Deadlift......................BB........140..309..1...wrapped right hand
Deadlift......................BB........160..353..1...wrapped right hand, didn't lock out (illegal)
Ly down rotator cuff rotate B.DB (each).6.8..15...10..Injury exercises supersetted
Ly down rotator cuff rotate F.DB (each).6.8..15...10..
Ly down rotator cuff rotate B.DB (each).6.8..15...10..
Ly down rotator cuff rotate F.DB (each).6.8..15...10..
Ly down rotator cuff rotate B.DB (each).6.8..15...10..
Ly down rotator cuff rotate F.DB (each).6.8..15...10..
Rshoulder standing side raise.DB (each).6.8..15...10..
Rshoulder standing side raise.DB (each).6.8..15...10..
Rshoulder standing side raise.DB (each).6.8..15...10..

mikesbytes
12-07-2006, 02:42 PM
No weights this week, been away in the victorian country on work training course. They did have one of those multi-machines with a single stack of weights and a pair of 10kg dumbells, but I couldn't be bothered with it.

Took a bike and did some riding in the mornings and raced the locals in their weekday handicap race. Took a little while to calculate out my handicap, but they got it pretty good, came in 9th out of 28 riders. Won some tea towels in their raffle afterwards.

mikesbytes
12-12-2006, 04:11 AM
Tuesday 12/12/2006 Walker st Gym, start 7am finish 8.10am

Exercise......................Equip.....kg...lbs..Rep..Comments
Bent over Uback pullup wideG..BB........60...132..10..
Bent over Uback pullup closeG.BB........80...176..8...
Bent over Uback pullup closeG.BB........80...176..9...
Ly down rotator cuff rotate B.DB (each).8....18...10..Injury exercises supersetted
Ly down rotator cuff rotate F.DB (each).8....18...10..
Ly down rotator cuff rotate B.DB (each).8....18...10..
Ly down rotator cuff rotate F.DB (each).8....18...10..
Ly down rotator cuff rotate B.DB (each).8....18...10..
Ly down rotator cuff rotate F.DB (each).8....18...10..
Bend overs Lback..............BB........100..220..9...wrapped right hand
Bend overs Lback..............BB........100..220..9...wrapped right hand
Bend overs Lback..............BB........100..220..8...wrapped right hand
Rshoulder lying side raise....DB (each).5....11...10..Lying on side Injury superset
Rshoulder lying side raise....DB (each).5....11...10..
Rshoulder lying side raise....DB (each).5....11...10..
Box Deadlift..................BB........100..220..10..
Box Deadlift..................BB........120..265..2...
Deadlift......................BB........140..309..1...wrapped right hand
Deadlift......................BB........160..353..0...wrapped right hand left hand gave way
Deadlift......................BB........160..353..0...wrapped right hand left hand gave way
Deadlift......................BB........160..353..0...wrapping both hands did not work
Rshoulder standing side raise.DB (each).8....18...10..Injury exercises supersetted
Rshoulder standing side raise.DB (each).8....18...10..
Rshoulder standing side raise.DB (each).8....18...10..
Rshoulder stand forward raise.DB (each).5....11...10..Slow controlled Injury superset
Rshoulder stand forward raise.DB (each).5....11...10..
Rshoulder stand forward raise.DB (each).5....11...10..
Tricep Pulldowns..............Cable.....32.5.72...10..
Tricep Pulldowns..............Cable.....37.5.83...10..
Tricep Pulldowns..............Cable.....37.5.83...10..

mikesbytes
12-14-2006, 02:35 AM
13-Dec-06 07:30-08:10 Walker St

Exercise......................Equip.....kg...lbs..Rep..Comments
Bench.........................BB........60...132..10..Right to chest
Bench.........................BB........80...176..10..Normal
Decline Bench.................BB........60...132..10..
Decline Bench.................BB........80...176..10..
Shoulder pullup to chest......BB........45...99...10..
Shoulder pullup to chest......BB........45...99...8...
Shoulder pullup to chest......BB........45...99...8...
Shoulder press................DB (each).12.5.28...10..Warmup
Shoulder press................DB (each).20...44...10..
Shoulder press................DB (each).22.5.50...9...
Shoulder press................DB (each).20...44...9...
Lunges........................BB........60...132..10..each leg
Lunges........................BB........80...176..6...each leg
Biceps........................BB........25...55...10..
Biceps........................BB........30...66...10..
Biceps........................BB........30...66...10..
Biceps........................Cable.....27.5.61...10..
Biceps........................Cable.....27.5.61...10..
Biceps........................Cable.....27.5.61...10..