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Thread: My training log

  1. #1
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    Default My training log

    So I figured I would give this a go. A bit of background. 6-7 years ago I was diagnosed with Myastenia Gravis, an autoimmune neuro\muscular disease. I read up on it, got really scared because this can put you on a ventilator and bed bound. They found a tumor in my thymus gland, did what was supposed to be a 3 hour surgery and it lasted 12. Pre surgery I was happy walking around 245, I came home 30+ pounds lighter in 3-4 days after. I couldn't lift due to the nerve and scar tissue for a few months. Well those 3-4 months turned into a year of no lifting. I started back a year ago. I sit now at 265-270 daily. I'm 6ft. That's my background now on to the workouts
    There's nothing I'm afraid of like scared people.
    - Robert Frost

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    8-8
    Chest

    Incline hammer press
    Warm up 1 plate 15 reps
    2 plates 15 reps
    3 plates 12 reps
    4 plates for 8 reps
    And 4.5 plates a side for 5

    Flat barbell bench

    135x20
    225x15
    275x 6
    315x 4
    335x2


    Incline barbell
    135x12
    225x8
    275x3

    Db flat press

    90's at 12
    115 at 8-9
    125 at 6

    Dips at bodyweight for 3x15 reps


    Flys all were to failure
    Weights were 35's, 45's,60's

    Cable press sets to failure, kind of like a giant set just pyramid to the lowest weight. Reps were not counted, I just at that point try to fatigue and finish them off.
    There's nothing I'm afraid of like scared people.
    - Robert Frost

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    Barbarian nycmil's Avatar
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    decent strength considering what you been through

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    Mass Monster thegoon's Avatar
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    Yes very good strength

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    Thanks guys. I've never been one on numbers, just concentrating on my muscle contraction and growth.
    There's nothing I'm afraid of like scared people.
    - Robert Frost

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    Super Moderator Daibhí O'Buadain's Avatar
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    Inspirational robert.
    All that you have been through and hitting the gym as hard as you do.

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    [QUOTE=Daibhí O'Buadain;4275089]Inspirational robert.
    All that you have been through and hitting the gym as hard as you do.[/QUOTE


    It's been a ride for sure. Tonight is back so I'll post that up later on. Also how is it on this side of the forum. I am going to post up before and after shots, stats etc, I just want honest criticism so I can better myself.
    There's nothing I'm afraid of like scared people.
    - Robert Frost

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    Mass Monster thegoon's Avatar
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    I commend your Robert . I had a health set back a few years ago and understand just how hard a come back can be

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    Forum Leader: Training Journals tjoe's Avatar
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    Welcome Robert. Congrats on getting back int he gym! Sorry for your health issue. Anything you need to be careful of now or did the surgery fix everything 100%?
    One of my old training partners stopped lifting to pursue a business. Hasn't trained in 5-6 years. This is his 4th week back to training with me and he said he hasn't felt this good since he stopped. I have no doubt you'll feel the same way.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

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    Quote Originally Posted by tjoe View Post
    Welcome Robert. Congrats on getting back int he gym! Sorry for your health issue. Anything you need to be careful of now or did the surgery fix everything 100%?
    One of my old training partners stopped lifting to pursue a business. Hasn't trained in 5-6 years. This is his 4th week back to training with me and he said he hasn't felt this good since he stopped. I have no doubt you'll feel the same way.
    Thanks yeah everything is good, I'm 4 years post op. everything feels great.
    There's nothing I'm afraid of like scared people.
    - Robert Frost

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    8-10 back

    Hammer strength pull downs
    2 plates a side for warm ups for 20
    3 plates a side for 15
    4 plates a side for 12
    5 plates a side for 8
    Last set started at 5 a side and a giant set dropping to 2 plates a side, no idea how many reps, just to failure

    Db rows

    75's x 20
    90's x 15
    115's x 12
    125's x 8

    Bent over rows barbell
    135 x 20
    185x 15
    225 x 10
    275 x 5

    Cable wife grip pull downs
    150x 15
    200 x 12
    240 x 6
    And finish that with a giant set from 250-120 to failure

    Close grip pull downs
    Slow concentrated pulls
    140x20
    160x 14
    180 x 6
    Then 170-80 to failure

    Seated rows
    150x15
    200x 12
    280x 7


    Lat pull overs with dumbells
    80x 12
    100x 10
    125x 6


    Back extensions

    Bodyweight (268 tonight) x 15x 3 sets
    1 with a 45lb plate for 10
    There's nothing I'm afraid of like scared people.
    - Robert Frost

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    Quote Originally Posted by thegoon View Post
    I commend your Robert . I had a health set back a few years ago and understand just how hard a come back can be
    Thank you sir! Health has that funny way of showing you what is what in life
    There's nothing I'm afraid of like scared people.
    - Robert Frost

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    Ok catch up time.
    8-12 leg day

    Warm up leg extensions light weight high rep for just getting blood around that general area, I always feel better doing this first.

    Squats
    135x15
    225x12
    275x8
    315x6
    365x4

    Leg press

    3 plates a side x20
    5 a side for 15
    7 a side for 12
    9 a side for 8

    Stiff leg dl

    135x15
    185x12
    225x 8

    Hack squats

    2 a side for 12
    3 a side for 10
    4 a side for 7

    Seated leg curls
    100x15
    130x 10
    160x 6

    Abductor work is all 3 sets at 100-125 sets of 12-15

    Leg extensions
    3 giant sets from the full stack to failure
    I can't remember the weights

    Calves standing and seated raises
    4 sets . The standing machine has no numbers so I honestly don't know the weight on it
    Seated were from2 plates to 4 .

    Finished with step machine 30 minutes
    There's nothing I'm afraid of like scared people.
    - Robert Frost

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    Shoulders on 8-13

    Warmed up light weights to get blood around the area

    Side db raises
    25x 15
    35x12
    45x8
    50x4

    Db overhead press
    50x15
    60x12
    80x8
    100x6

    Cab drivers with a 45, I've always loved these. Good pump and beats the hell out of the muscle

    Rear flys
    5 sets range from 125-200 on the machine, reps 20-10

    Front raises
    40x12
    45x10
    55x8
    75x4

    Bent over side raises, like a 45 degree. Not sure the name
    35x10 3 sets

    Reverse bar press,
    90x10
    100x8
    135x6

    Shrugs 1-3 plates a side for 3 sets

    Behind the head press with barbell
    135x10
    185x7
    225x 4

    High pulls to finish off the rear delts, nothing heavy just high reps.
    There's nothing I'm afraid of like scared people.
    - Robert Frost

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    Super Moderator Daibhí O'Buadain's Avatar
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    Good strength on the behind the neck presses.
    I don't do those anymore.
    Heavy behind the neck press caused me to have shoulder problems.

    Quote Originally Posted by robert c View Post
    Shoulders on 8-13

    Behind the head press with barbell
    135x10
    185x7
    225x 4

  16. #16
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    Quote Originally Posted by Daibhí O'Buadain View Post
    Good strength on the behind the neck presses.
    I don't do those anymore.
    Heavy behind the neck press caused me to have shoulder problems.

    I miss behind the necks. I have been able to do them since my early twenties due to injury. Doing them late in the work out is a good way to maximize the risk to benefit ratio

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    Quote Originally Posted by Daibhí O'Buadain View Post
    Good strength on the behind the neck presses.
    I don't do those anymore.
    Heavy behind the neck press caused me to have shoulder problems.
    Yeah I only throw those in once in a while, it definitely can't be a weekly thing
    There's nothing I'm afraid of like scared people.
    - Robert Frost

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