IKermit's Workout Log

[iKermit]

Intro:

Hi
It's about time I started one of these.

I've been back for 3 weeks after an almost 3 month hiatus with a broken foot. The size and strength loss was depressing so I'll be using this log to get back on track.
Thanks to boyscouT and Twone for pushing me to get a log going!


Stats:

Height: 5'8
Weight: 189lbs
Age: 28


Goals:

Continually increase my strength. I don't have any specific strength goals yet as my primary focus right now is just to get back into the swing of things injury free.
In 2 months or so, I might be looking to shed 10-15lbs.


Program:

Monday - Shoulders/Traps
Tuesday - Legs/Abs
Wednesday - Off
Thursday - Chest/Tris
Friday - Back/Bis
Saturday - Abs
Sunday - OFF

After 3 months, I'll be looking to switch to a 5 days/week program.


Pictures:



I'll be adding pictures at my own discretion as my physical appearance is secondary to my strength goals.

[iKermit]

Monday April 2 2007
Workout - Shoulders/Traps

Feeling: 9/10


DB Shrugs
80 x 12
100 x 10
100 x 10

Front Barbell Shrugs
180 x 12
270 x 8
270 x 8
320 x 5

Back Barbell Shrugs
180 x 12
230 x 10
230 x 10

DB Military Press
40 x 12
50 x 10
60 x 8
60 x 8

DB Front Raises
10 x 12
15 x 12
15 x 12

DB Side Lateral Raises
15 x 12
15 x 12
20 x 10
25 x 10

DB Bent Over Raises
10 x 12
10 x 12
15 x 10
20 x 10

Notes:
I felt pretty good. I'm still taking it pretty easy. The biggest thing I noticed from being off was my loss in muscle endurance. I'll be keeping the reps in the 10-12 range for a bit to get my endurance back and then focus on my strength gains.

[daYDreAmErX]

I'm in

[AlbinoGerbil]

Subscribed.

[meanmo]

Subscribed..


good luck Ikermit.. "make it so!"

[Sixtoo]

Go on Bad Lee, you can do it! Go on Bad Lee, aint nothin to it


I hope you'll be feeling better soon and this time you'll know to go easier on those back exercises. You are still young and can't be ****in up your back at this point. Ease in to it and you'll be back where you were slowly and safely.

You're always looking out for me, now it's my turn to look out for you!

[jwdjrs]

Count me in brother

[FiLL]

subscribed moooooo foooooooooo, best of luck brad

[IRONMANN1]

Mah dawg! You know i'm in for teh ride

[iKermit]

I'm in

Subscribed.

Subscribed..


good luck Ikermit.. "make it so!"

Count me in brother

subscribed moooooo foooooooooo, best of luck brad

Mah dawg! You know i'm in for teh ride

cool! thanks guys and girl

Go on Bad Lee, you can do it! Go on Bad Lee, aint nothin to it


I hope you'll be feeling better soon and this time you'll know to go easier on those back exercises. You are still young and can't be ****in up your back at this point. Ease in to it and you'll be back where you were slowly and safely.

You're always looking out for me, now it's my turn to look out for you!

i think i'll have to. that's 2 deadlift days since i've been back and both caused me some bad pain for awhile. i'm gonna focus on some core work for a bit before i go back to the deads. it's gonna be hard not being able to do them as they're my favorite.

any reason you do traps first?

they were lagging so i moved them to the beginning. every couple months i usually switch the front delts and traps order. i always keep side and rear delts at the end though. usually when i finish those, i'm done.

[iKermit]

Wednesday April 4 2007
Workout - Legs

Feeling: 8/10


Squats
135 x 12
135 x 10
185 x 10
185 x 10
185 x 10

Front Squats
95 x 10
95 x 10
95 x 10
95 x 10

Leg Extensions
60 x 12
90 x 10
110 x 10
130 x 10

Leg Curls
70 x 12
90 x 10
110 x 10
110 x 10

Calf Raises (Toes In)
40 x 12
50 x 12
50 x 12

Calf Raises (Toes Out)
40 x 12
50 x 12
50 x 10

Notes:
My legs felt good. My back's still bothering me but it's getting better. It's still going to be a bit before I can push myself with squats/deads. Until then, I'll concentrate on form and keep my reps up.

[FiLL]

Notes:
My legs felt good. My back's still bothering me but it's getting better. It's still going to be a bit before I can push myself with squats/deads. Until then, I'll concentrate on form and keep my reps up.

good thinking man, back injuries are the worst. Godspeed buddy.

[iKermit]

good thinking man, back injuries are the worst. Godspeed buddy.

thanks...i'm not sure if it's just a strained muscle or something worse. last week with deads, i felt something in my left leg from the hip to the back of the knee. since then, if i lean back on my hips, i'll get a tingle in that side and it feels like my leg's gonna give out.
the lower back is slowly getting better. i think that was just a matter of getting my core muscles back into the routine.

[FiLL]

thanks...i'm not sure if it's just a strained muscle or something worse. last week with deads, i felt something in my left leg from the hip to the back of the knee. since then, if i lean back on my hips, i'll get a tingle in that side and it feels like my leg's gonna give out.
the lower back is slowly getting better. i think that was just a matter of getting my core muscles back into the routine.

could be a bit of a hamstring strain? just ice it up and rest it, do lots of stretching aswell.

[iKermit]

could be a bit of a hamstring strain? just ice it up and rest it, do lots of stretching aswell.

hopefully

[iKermit]

Thursday April 5 2007
Workout - Chest/Tris

Feeling: 9/10

Incline Dumbbell Press
40 x 12
65 x 12
75 x 10
80 x 5
85 x 5

Decline Barbell Press
140 x 12
160 x 12
180 x 10
210 x 8

Incline Dumbbell Fly
20 x 12
25 x 12
30 x 12
40 x 8

Machine Press
80 x 12
100 x 12
120 x 10

Dips
BW x 12
BW x 12
BW x 12

Skull Crushers
40 x 12
40 x 12
40 x 12

1 Arm Dumbbell Tricep Extensions
15 x 12
20 x 12
20 x 12

Notes:
I felt pretty good. I'm starting to get the strength back in my chest. My triceps are taking longer to catch up. I think I'll stick with incline dumbbells at the beginning until i get up to 90-95 x 10 or so and then switch to the bar for a few months. Hopefully my dip strength gets back to normal soon.

[FiLL]

how's the hammie feeling?

good to see your gettn some strength back

[IRONMANN1]

Lookin great mang! Strength is on the climb, bring on teh PR's!!!

[Manuel73]

*subscribed* good luck Ikermit, i'll be here for the ride

[Enote]

*subscribed*

good luck brad!

[ElSpaceBandito]

Thanks to boyscouT and Twone for pushing me to get a log going!

No problems, but where the hell was my invitation to your journal?

Subbed etc ..

BTW: Nice Banner

[iKermit]

crap! ok...no more slacking on updating this.

how's the hammie feeling?

good to see your gettn some strength back

thanks! it's nice to see that i'm getting it back. still not where i was but getting there.

i found out it's a problem with my sciatica
i'll have to take it easy with squats and deadlifts. those are the only two that have been affecting it.

Lookin great mang! Strength is on the climb, bring on teh PR's!!!

thanks! soon soon on the PRs

*subscribed* good luck Ikermit, i'll be here for the ride

awesome! thanks

*subscribed*

good luck brad!

thanks!

No problems, but where the hell was my invitation to your journal?

Subbed etc ..

BTW: Nice Banner

haha sorry mate. glad you're aboard! and thanks again for getting this going.

[ElSpaceBandito]

haha sorry mate. glad you're aboard! and thanks again for getting this going.

Haha, Australia rubbing off on you, ay?

No problems, again!

So what are you strength goals, i know you said you didnt have any specific ones yet, but im sure theres something lurking around in your head ..

[iKermit]

Haha, Australia rubbing off on you, ay?

No problems, again!

So what are you strength goals, i know you said you didnt have any specific ones yet, but im sure theres something lurking around in your head ..

yeah i know....too much talking with FiLL haha

my longterm goals are in my bodyspace. eventually, i'd like a bodyweight + bodyweight dip, 300-350 incline bench, 3x bodyweight deadlift and 2.5x bodyweight squat.

for the next month or so, i'll be looking to get my conditioning up a bit and get back to where i left off. at that point, i'll look for more immediate goals. 100lb dumbell military press would be one

[ElSpaceBandito]

yeah i know....too much talking with FiLL haha

my longterm goals are in my bodyspace. eventually, i'd like a bodyweight + bodyweight dip, 300-350 incline bench, 3x bodyweight deadlift and 2.5x bodyweight squat.

for the next month or so, i'll be looking to get my conditioning up a bit and get back to where i left off. at that point, i'll look for more immediate goals. 100lb dumbell military press would be one

Ah fair enough ..

Id be happy with that on Flat DB Press, thank you very much

[iKermit]

Ah fair enough ..

Id be happy with that on Flat DB Press, thank you very much

i left at 80lb for one. 20 more shouldn't be too much of a stretch for a shortterm goal. my arm strength suffered the most from my time off so once i get my tris back, i'll have a good shot at it.
dips have helped the most with my pushing strength i think.

[ElSpaceBandito]

i left at 80lb for one. 20 more shouldn't be too much of a stretch for a shortterm goal. my arm strength suffered the most from my time off so once i get my tris back, i'll have a good shot at it.
dips have helped the most with my pushing strength i think.

Man i wish i could do dips ..shoulders cant take it So annoying because dips are one thing that used to work well for me ..

[iKermit]

Man i wish i could do dips ..shoulders cant take it So annoying because dips are one thing that used to work well for me ..

that's too bad...they're definitely one of my favourites. how's close grip bench?

[ElSpaceBandito]

that's too bad...they're definitely one of my favourites. how's close grip bench?

Yer CG is fine, is just on vertical (or near vertical) downward pushing, my shoulder (AC joint i think) just feels like its about to snap in half Iv tried replacing dips with CG decline, which is the closest i could get to dipping, and my shoulder is occasionally fine with that

[iKermit]

Yer CG is fine, is just on vertical (or near vertical) downward pushing, my shoulder (AC joint i think) just feels like its about to snap in half Iv tried replacing dips with CG decline, which is the closest i could get to dipping, and my shoulder is occasionally fine with that

that's too bad

i alternate CG decline and dips for my first tri exercise. dips would still be my first choice though.

i'm heading to bed...have a good night mate