View Full Version : Sawedoff82 Workout Journal
05-23-2005, 11:26 PM
Ive been working out for 6 years now and figured I might as well start keeping a journal, and then I figured I'd do it online. Im also a little afraid that this might be my hayday for lifting bc I have 2 chronic injuries. I have tendinitis in both elbows, and Im having surgery in august on my right arm. I have been lifiting with tendinitis since september of 04 and I took dec-feb off to try and heal my arm to no avail. I was hitting cardio pretty hard during my rest period and in that time I managed to get plantar fasciitis so now I can hardly do cardio. Since Im having surgery in august I plan on taking 2-3 months completley off of any physical activity and getting my body back to normal. I am currently lifting 4-5 days a week and doing as much as I can with the injuries I have so as not to make them worse. My stats are at a 2 year low bc of my injuries but they're not that bad. Im 5'6'' 175lbs.
Deadlift 485x1 405x10.
I did a back workout today
Pull downs 135x12, 165x12, 210x12
Close-grip rows 150x10, 195x10, 240x10, 300x10
Deadlift 135x10, 225x10, 315x10. 405x10
Im in so much pain I cut in short today, back is the hardest day of the week to train with my tendinitis so the hard part of the week is over.
05-24-2005, 04:14 PM
I did chest today, another quick one.
Incline Bench Press 135x10, 185x10, 205x10, 225x10
Flat Dumbbell Press 80x10, 90x10, 100x10
Incline Flyes 40x10, 50x10, 60x10
I did just a little tricep work today, just one exercise
Overhead Tricep Extensions 80x15, 90x12, 100x10
Im slowly getting back the strength I had before I took 3 months off. Now Ive been making sure all my reps are thorough and that my form is perfect.
05-25-2005, 02:47 PM
I had a great leg workout today althoug my plantar fasciitis is killing me.
I wanted to go really heavy today
Squats 135x20, 225x10, 315x10, 405x12 A new record today, then a cool down at 135x15
Straight leg deadlifts 135x12, 185x10, 235x10
Leg extensions 90x10, 120x10, 150x10
Leg curls 60x10, 90x10, 120x4 I was so sore by this point
I cant do calves bc of my foot injury so this is my 5th week w/out doing any calf work.
This is the second hardest workout of the week, heavy squats are no fun, but they are satisfying.
05-26-2005, 03:30 PM
I did a shoulder workout today which kinda sucked. I had to go a different gym bc my lifting partner's gym ID expired. The gym I went to didnt have 90lb dumbells so my workout plan got kinda screwed up.
Military Dumbbell Press 60x10, 70x10, 80x10, then I tried 95's but only got 5
Side lateral raises 20x10(single arm), 20x10(both arms), 25x10(single arm), 25x10(both arms) This seems weird but Ive been doing it for over a year and it really works well
Rear delt raises 20x10, 25x10, 30x10 I hate these, I never feel like I'm isolating my rear delts.
Front raises 40x10, 50x10, 70x8(rough)
Shrugs 135x10, 225x20 I forgot starps so I quit here
Narrow grip shrugs 135x10, 225x10
Overall it was an OK workout, I come in to the gym everyday wanting to break some old record I had and when it doesnt happen, which is most of the time, I get sort of bored and disappointed.
Now its time to ice my elbow and my foot. Good old inuries!
05-26-2005, 03:40 PM
I figured I should put down my goals since Im keeping a journal. Like I posted before Im having surgery on my right arm August 4th, whihc leaves about 10 weeks of training before I go under the knife and take a couple of months off to recooperate. The surgery is for tendinitis which is a bitch to get rid of, especially if you love to lift and you play the drums. I have some short term goals that Id like ot reach before I have surgery. then I have some longterm lifetime goals which I dont plan on reaching for at least a couple years, especiallys icne this next year is going to involve alot of recovery.
My short term goals
Deadlifts. I want to be able to deadlift 455x10, and have a one rep max around 550-600
Right now Im dong 405x10, and my 1RM is 485
Bench press. My 1RM was 215 before I took 3 months off to rest my arm, and Ive lost my ability to do this so Id like to get my bench back to where it was before.
Squats. I just did 405x12, before summers over I want to get it for 20, Ive done 365x20 before so I think I'll be able to do it. Plus Im not as concerned w/ my legs since I'll still train them after surgery. I havent tried a 1RM for squats in a while so I cant really say what I can do, but maybe I'll try in the next 10 weeks for 495 or 545. That would be cool
Military Dumbbell Press. Now Im at 85x10, I'd like to be able to get 100x10 before the summer is over.
I'll post my longterm goals some other time, I need a shower.
05-28-2005, 07:41 PM
I did a quick arm workout today.I try and take it easy on arms bc of my tendinitis and I porb shouldnt be doing arms at all but anyway
Close grip bench 135x10, 155x10, 185x10, 205x10, 225x6
Weighted dips BWx20, BW+100lb platex20, BW+200(2 100lb plates)x10
Lyinrg single arm tricpe extensions 20x10, 25x10, 30x10
Ez bar curls 65x10, 85x10, 115x10
Close grip curls 40x10, 60x10, 80x10
I cant really do anything for biceps cause my arm cracks and makes a lot of grinding noises. I got my tendinitis from going too heavy on arms, 80lb. alternating dumbell curls, so I try to take it easy on the bis.
05-31-2005, 02:35 PM
A good chest workout today, but man my elbows are KILLING ME
Flat bench press 135x10, 185x10, 225x10, 225x10, 225x10
Incline DB press 70x10, 85x10
Decline bench press 135x10,185x10, 225x8
Machine flyes 60x10, 90x10, 120x10
Pushups as a burnout 25 incline, 25 flat, 25 decline no rest in between
The 3 sets of 10 was a building block of building my bench press up so I decided to start back with those for 3 weeks. The 75 pushups at the end of my workout are great for building muscular endurance and giving you an insane pump. After a workout like this I make sure to east at keast 30 grams of protien with in a half hour of my last set.
My strength is definately coming back so hopefully I get reach my bench press goal of 315 in the next 10 weeks.
06-05-2005, 09:09 PM
Its been a few days since I posted on here but Ive been lazy on and offline. I managed to do 2 back workouts and a shoulder workout in the past few days. the reason I did 2 back workouts was the first workiout I did 5 days ago, i forgot my belt so I couldnt do deadlifts but I made up for it today when I deadlfited. All my lifts were about the same as last week except I got 405x9 today on deads and it was very very difficult. On shoulders I got 85x12 on military dumbbells and it was super easy but other thabn that not gaining a whole lot of ground. The only cardio I can do with my hurt foot is swim and I only got one workout in bc the pool I go to has crapy hours. So I cant wait til I can run and bike.
Tomorrow is a chest workout so it should be good.
06-17-2005, 02:39 PM
Its been a while sicne Ive posted but Im lazy when it comes to my comouter. The last week I broke some records I deadlifted 405 12 times, squatted 405 15 times, and I benched 275 5 times. Overall I great week for my muslces but a horrible week for my tendons as Im am in the most pain Ive ever been in but I have surgery in 6 weeks so until then hello strength and hello pain
06-17-2005, 04:04 PM
Awesome workouts but be careful with the joints.. have u gone to a sports doctor or anything?
06-17-2005, 08:41 PM
yeah Im actually seeing a couple of orthopedic doctors and the guy who is doing my surgery told me I can workout if I dont use my elbows alot. So Ive eliminated almost any exercise that bothers my elbows, arm workouts are gone, and alot of back exercises I modified to put less stress on my elbows. I mainly stress powerlifts now which for the most part dont hurt my elbows, its secondary exerices and my drum playing that really hurt my arms. Right now I am trying to get as strong as I can without really doing any real harm, although the pain is bad its then even when I dont workout so I figure I'll make the most out of it