Getting back into it after an AC joint injury bout 2.5 months ago. Anyways:
I did some VERY light work last week to ease my way back into things.
7-23-01 Chest, Shoulders, Tris
Flat BB bench: 100*10, 100*15 x 2 - felt ok, this is the movement that hurt my AC joint. So I am going VERY light for a while.
Incline BB bench: 50*15 x 2 - felt good, will add more weight week after next
Rotator Cuff (not sure what the movement is called): 5*12 x 2
Seated BB OVHD press: 50*10 x 3 - felt very good, no discomfort at all. Will up it the week after next.
Tri pushdowns: 50*10, 65*10, 65*16 or so (failure) - need to up this next week.
Lateral Raises: 10*12 x 2
Some basic info:
I am 21, 207lbs, 5'9.5", bf% prob about 25% not sure. I will get some measurements later. I workout at home, have an awesome set up with free weights. My poundages DO NOT include the bar that I use (bar is 15lbs, homemade).
Short term goal is to get back at it and to clean up my diet. It has been ok-good last week and this week; prior to this it SUCKED. Diet will look like this:
M1 - 7:15 - .5C oats (no time in the morning, I need a QUICK protein source)
M2 - 9:45 - .25C oats, .5 can tua (albacore)
M3 - 12:00 - medium size salad, 1 can tuna, little dressing (lite ceasor).
M4 - 2:45 - same as M2
M5 - 5:15 - mom's cooking usually. I eat the healthy stuff, and try to stay away from the high fat. Usually have 1 med potato, some other veggies, and protein.
M6 - 8-9:00 - salad with some tuna, or TURKEY spam (10g fat, 33g pro, and little carbs) and a little bit of dressing.
I lift 3 x a week, at 6:15PM or so. I have a protein drink with milk (the powder is all protein) right after.
Feel free to post as much as you want, any advice would be great.