A New Level

**Shane** · 06-17-2003 12:43 AM

Ooooook. Here's my new journal. I have to keep it up for six months or suffer the wrath of Ectx and McBain. You guys are great and suck at the same time. hehe.

So I'm not going to a gym right now. Canceled my old membership because of "renovations" and am working out at home until my new gym opens here next month.

Started light. This was today:

Bench press - 155 x 12, 155 x 10, 155 x 10

Barbell row - 135 x 10, 135 x 10, 135 x 10

Overhead press - 105 x 10, 105 x 10, 105 x 10

Dumbbell curl - 40's x 6, 40's x 5, 40's x 3

Sit-ups - BW x 20, BW x 20, BW x 20

Short "feeler" work out. I'll add more volume and push the effort more each workout.

For bench pressing I took the advise of a physical therapist and an orthopedic surgeon and stopped the ROM about 3-4" away from touching my chest on my work sets. It was weird to get used to and I felt I could of worked with about 10 more pounds if I didn't do this (I don't bounce it off my chest though). I was told that limiting some exercises to that range of motion spares the shoulder joint a lot of stress and will decrease the likelihood of chronic shoulder injuries down the road. I've heard it before so I figured I'd try it. Maybe it's true because for the first time since I injured my shoulder over a year ago I had absolutely no pain while bench pressing. Happy days are here again.

**Saint Patrick** · 06-17-2003 12:58 AM

Good luck w/ the new journal and injury recovery.

What kind of split are you doing? like an upper/lower?

**aka23** · 06-17-2003 02:22 AM

I hope the new journal goes well. Like Saint Patrick, I am also curious about your split. Chest, back, anterior delts, biceps and abs seems like an uncommon combination.

**GhettoSmurf** · 06-17-2003 06:07 AM

heres some

for the journal

good luck man.

**WillKuenzel** · 06-17-2003 06:22 AM

6 months? LOL, yeah right!

Good to see you posting a journal again! What the hell have you been doing?

**drew** · 06-17-2003 07:20 AM

I love Full Metal Jacket.

**Coke** · 06-17-2003 07:42 AM

Glad to see you back in action

**Scott S** · 06-17-2003 04:08 PM

Some more

for you. Good luck on keeping this one up!

I've personally found that I can bench much more if I stop a couple inches above my chest. Once I learned that I was "supposed" to go all the way to my chest, my bench went down.

**McBain** · 06-17-2003 07:54 PM

about time you lazy bastage

**ectx** · 06-17-2003 10:43 PM

:withstupi

You still owe me one more post. lol.

**Shane** · 06-18-2003 01:01 AM

Saint Patrick - Thanks. Yeah, I'm keeping it simple for 3-4 weeks. I'm just doing a Day 1 - Upper body, Day 2 - Lower body, Day 3 off split. I'm mainly doing abs on lower body days but I just felt like doing them last night. It wasn't much ab work so it shouldn't cause a problem. Real simple. Recovery wont be a problem with the low volume. It's just to get into an overall improved state of conditioning before beginning a more demanding routine. The increased frequency helps me get back into the groove better.

aka23 - Thanks man. My split will look different in a month. I'll switch to a push/pull/legs split then.

Ghetto Smurf - Cool. I love spam.

HY - You've gotten even bigger man. Scary. I've been working, studying, and helping a friend make an independent film that will probably never be seen. haha.

drew - I totally forgot about that line from Full Metal Jacket. I actually thought of it because of a discussion I was having the other day with my cousin. But it was a kick ass movie.

CoCoa - Thanks bro.

Scott S - What you're saying makes sense. I thought I'd have the same experience but I didn't. Getting used to stopping the exercise short and keeping momentum out of it I couldn't lift as much. I was making sure to pay attention to technique first and foremost as well so I wouldn't reaggravate a shoulder injury.

McBain - So what's the deal man? hehe. Ahem.

Ec - You'll get one more ya bastage. I shouldn't since your Spurs didn't even score enough for me to win my fantasy pool. But a deals a deal my pondusa eating friend.

Oook. Today was lower body and abs. I'm working on a calf block for my next leg workout. Luckily, I signed up at a new gym that's opening in July which will be a lot better than my bench at home.

This morning:

Just kicks (roundhouse and front kicks) on the heavy bag 3 x 2 minute rounds. I wish I had a friend free to work the Thai pads with but the heavy bag is nearly as good.

Tonight:

Deadlifts - 225 x 8, 8, 8, 8

Sit-ups - BW x 20, BW x 20, BW x 20, BW x 20

Side bends - 20 x 20, 20 x 20, 20 x 20

Back bridge - BW x 1 minute

I could of pushed a little harder on the deadlifts. 8 were still a biznitch. Starting such a taxing exercise as the deadlifts with the concentric phase sucks ass. But what can you do. This is only the 3rd time I've ever done them so I wanted the form to be perfect before I go apesh*t. I don't know how so many people here deadlift so much more than they squat since I seem to be better at squatting than deadlifting. Go figure.

**McBain** · 06-20-2003 01:56 AM

*encourages shane*

THAST THE SPIRIT!

im thinking i might start push/pull/legs with no squats ofcourse

**WillKuenzel** · 06-20-2003 08:12 AM

Good to see you working out!

I think most can deadlift more because they probably train it harder. I think most of the powerlifters have a bigger squat than they do deadlift. Don't worry about it. If you squat more then great! They assist each other so don't worry about it.

**Shane** · 06-21-2003 12:01 AM

McBain - Ahem! *looks at McBain's journal* hehe.

HY - Thanks man. Yeah, I'm not too worried about it. I don't know what my max deadlift is. I'm guessing it's around 340-350 but not sure. Not a big # by any means. Doing those sets of 8 weren't a max effort but I'd rather have good form before trying that. Squatting feels more natural to me. But I need to work on the deadlifts anyway and since I don't have a squat rack at home now is as good a time as any.

Today...

Upper body:

Bench press - 165 x 10, 165 x 10, 165 x 10

Bent-over row - 145 x 10, 145 x 10, 145 x 10

Overhead press - 110 x 10, 110 x 10, 110 x 9

Dumbbell Curls - 40's x 6, 40's x 5, 40's x 4

My shoulder feels 100%. That's the first time in a year. I'm still stoked about that.

Tomorrow is lower body & ab day. Monday I'll start keeping track of what I eat.

**Shane** · 06-23-2003 11:14 AM

I worked out yesterday but didn't get a chance to post it because a friend from out of town came over. So I'm gonna post it today.

Tonight:

Deadlifts - 235 x 8, 8, 8, 8

SLDL's - 135 x 10, 10, 10, 10

Sit-ups - BW x 25, BW x 25, BW x 25, BW x 25

Side bends - 25 x 20, 25 x 20, 25 x 20

Back bridge - BW x 1 minute

**McBain** · 06-23-2003 06:00 PM

whenabouts are you going to start push pull legs eh?

hey duder the journal seems to be working out fine?

guess what also i started going to the gym again.

hows all the ladies in cali?

what is a back bridge?

**Delphi** · 06-23-2003 06:06 PM

Man this journal is great AND sucks at the same time. I guess it's got duality, too.

**WillKuenzel** · 06-24-2003 06:43 AM

Originally posted by Delphi
Man this journal is great AND sucks at the same time. I guess it's got duality, too.

LOL!

Nice job on the deads! What kind of split are you running right now?

**Shane** · 06-27-2003 01:21 AM

Ok. Couldn't post the last few days because I spilled tea all over my keyboard because one of my buddies thought it would be funny to sneak up on me with a stuffed rattlesnake. So I'm posting the last few days now.

Delphi - Don't make me go yin yang on you man.

McBain - In two weeks. I'm trying to work in running and swimming along with making sure my form is good since I have only done deads a total of about 4 times so far so I'm not going balls out on leg day yet. Back bridges are basically where you use your feet and your upper back to support your weight.

HY - Right now I'm just doing a really simple lower body/off/upper body/off split. I'll break it up into a push/pull/legs split in a few weeks. The main point was for me to get in some general lifting shape before increasing the volume.

So here were my last two workouts:

Upper body -

Bench press - 170 x 10, 10, 9

Bent Over Rows - 155 x 10, 10, 10

Overhead press - 115 x 8, 6, 5

Dumbbell curls - 40's x 6, 5, 5

**Shane** · 06-27-2003 01:23 AM

Lower body day -

Deadlifts - 240 x 8, 240 x 8, 240 x 8

SLDL's - 140 x 10, 140 x 10, 140 x 10

Situps - BW x 25, 25, 25

Back bridge - 5 lb. x 1 min.

**Franjipani** · 06-27-2003 06:42 AM

Originally posted by Shane
Ok. Couldn't post the last few days because I spilled tea all over my keyboard because one of my buddies thought it would be funny to sneak up on me with a stuffed rattlesnake.

*lol*

Yep, that'll do it to ya every time

**McBain** · 06-29-2003 08:29 PM

Originally posted by Shane
McBain - you are the coolest

thanks man!

**Shane** · 07-02-2003 11:37 AM

McBain - hehe. I don't remember saying that.

Franji - Yup, I've been thinking of a way to get him back.

I'm a bit tired. Staying up until 3am isn't good. I've discovered that a diet mainly of tea, poptarts and chicken doesn't provide for the best recovery. <---sarcasm.

This is my workout from the 6-29.

Today I'm starting to track rest intervals.

Upper body day - 90 seconds rest between each set

Bench press - 170 x 10, 170 x 10, 170 x 10

Bent over row - 165 x 10, 10, 8

Overhead press - 115 x 9, 8, 6

Dumbbell Curls - 40's x 7, 6, 5

**Shane** · 07-02-2003 11:38 AM

Had to spend a day clearing out a lot full of junk metal on Monday which fried me. So I waited a day before I did my lower body workout. My lower back was still tired though. Go figure.

This morning's workout.

Deadlifts - 250 x 5, 250 x 4, 250 x 4

Lunges - 40's x 12, 40's x 12, 40's x 12

Sit-ups - 10 lb x 15, 15, 15

**Manveet** · 07-02-2003 11:45 AM

Good luck with the new journal Shane

Thread: A New Level

Thread Tools

Display

A New Level

Support Wannabebig and use AtLarge Nutrition Supplements!

Bookmarks

Bookmarks

Posting Permissions