Y&S's Weightlifting Journal

[young and strong]

Haven't forgotten about this journal completely, i'm down to 105kgs during the day now. Starting to lean out now, i'm going to estimate i'll be 12% once i hit 100kgs but it's still too hard to tell. I'll get down there and post photos for reference. Here are some of pmy recent workouts.

Legs & Arms

Squats
5x220 (100kgs)
5x265 (120kgs)
3x300 (135kgs)
2x330 (150kgs) Tough
2x310 (140kgs)
2x255 (115kgs) Pussied out here lol

Leg Curls
2 sets

Skullcrushers
12x110 (50kgs)
12x122.5 (55kgs)
12x110 (50kgs)

BB Curls
12x100 (45kgs)
8x122.5 (55kgs)
6x135 (60kgs)
15x100 (45kgs)

DB Overhead Extensions
12x90 (40kgs)
8x95 (42.5kgs)
4x105 (47.5kgs)PR by 5kgs total lol

Incline DB Curls
15x40 (17.5kgs)
15x45 (20kgs)

Hammer Strength Preacher Curls
3 sets

[young and strong]

DB Shoulder Press**Slight Incline
12x77.5 (35kgs)
8x90 (40kgs)
8x45 (100kgs) d/set 6x72.5 (32.5kgs)

Lifestyle Machine Shoulder Press
12x135 (60kgs)
12x177.5 (80kgs)
10x220 (100kgs)
2x265 (120kgs) d/set 12x135 (60kgs) lol nope

Lateral Raises
3 sets

Rear Delt Flys
3 sets

[young and strong]

Chest

Flat DB Bench
8x110 (50kgs)
6x122.5 (55kgs) last rep assist, garbage
4x110 (50kgs) lol wat

Incline DB Bench
10x90 (40kgs)
6x95 (42.5kgs)
4x105 (47.5kgs)
8x90 (40kgs)

Incline BB Bench
8x135 (60kgs)
5x155 (70kgs) horrible shoulders ****ed

Machine Flys
2 sets

Left shoulder given me more strife here, terrible workout

[young and strong]

ChinupsBW=106.1kgs
12xBW
5xBW+22.5 (10kgs)
2xBW+45 (20kgs) been getting strong on these, best is 3 reps atm
8xBW

BB Rows
10x220 (100kgs)
5x265 (120kgs)
5x300 (135kgs)
5x310 (140kgs) Little loose but strong

WG Lat Pulldown
12x160 (72.5kgs)
10x180 (82.5kgs)
8x200 (90kgs) d/set 12x140 (62.5kgs)

Hammer Strength Rows
4 sets

[young and strong]

Chest

So i wasn't happy with the first chest workout so i dexcided to smash it again. Only 36hours of recovery between sessions but still went alright.

Incline DB Bench
10x100 (45kgs)
8x110 (50kgs) not bad, less stressful on my shoulder starting off with this
7x100 (45kgs)

Decline BB Bench**Normal Grip
10x187.5 (85kgs)
6x220 (100kgs)
6x220 (100kgs last rep assisted. Really going to start focusing here for the first time. I've done 65kgsx4 on a slight decline DB Bench and 2x275 (125kgs) on CG Decline so i see no reason why i couldn't hit 140kgs here soon.

Flat DB Bench
5x95 (42.5kgs)
5x95 (42.5kgs)

Like this setup a lot better. using 55kgs-60kgs on flat just ****s my shoulder right now. Best as a finisher for the time being.

[young and strong]

Squats
8x220 (100kgs)
5x265 (120kgs)
3x300 (135kgs)
3x320 (145kgs) comfortable. May have gained some more strength back
5x275 (125kgs) had about 8 reps here

Cbf doing anything else cause my lower back was stiff lol

[Andalite]

congratulations on leaning out

[young and strong]

congratulations on leaning out

THanks man. Probably the only real thing to celebrate still gotta lose another 10-15lbs to get 12%. My strength has been kinda plateau for yeahs with the exception of a 10lbs gain on both slight decline and incline db bench. I think icould ultimately squat 200kgs natty but when then have to switch to complete powerlifting style program like shieko to focus on getting anymore small improvements. Ill be talking small dosage of celltech once im lean to get me too where I want to be, maybe 2 lol

[fittofattofit]

Hmmm that's a hard one, ultimately I'd like to squat 200kgs and deadlift 250kgs. Both of those i fully believe are my natural strength limits with standard form. DB Bench i'd love to hit the 90kgs DB's one day like Ronnie Coleman. My overal goal is 112kgs (250lbs) at 10% learnt over the last couple of years thats not possible without roids.

Yeah i played until i was 19, got too heavy for it really back then.

At about 15% and 105kg you must be looking pretty good. Is the plan 12% for Christmas and then stay lean through Jan and Feb? What sore of cals and macros are you on at the moment?
BB rows and DB shoulder and bench presses are looking really strong and it looks like you'll be able to ramp up the squats. No deads since you came back from Europe?
Your lifts are still very strong, despite the cutting and not that far from those maxes although maybe 90kg Db presses would be pushing it a bit for natty

[young and strong]

At about 15% and 105kg you must be looking pretty good. Is the plan 12% for Christmas and then stay lean through Jan and Feb? What sore of cals and macros are you on at the moment?
BB rows and DB shoulder and bench presses are looking really strong and it looks like you'll be able to ramp up the squats. No deads since you came back from Europe?
Your lifts are still very strong, despite the cutting and not that far from those maxes although maybe 90kg Db presses would be pushing it a bit for natty

Honestly im not sure of my calories and macros right now. I just slowely reduce my food consumption every week so im consistently losing 0.5-1kgs a week. I aware of basic food ratio rates so itend to try and avoid high carb food and focus on protien rich foods.

How I look depends on the day, today I looked flat so not as good as usual. Thats probably the only benefit of clen, kind of helps you retain mass and that full look. The plan originally two months ago at 108kgs was to get down below 100kgs at 10-12% by mid december and start cycling just before christmas, that probably wont happen now. So now trying to get to 100kgs before end year.

200kgs squat isnt that far away buy at the same time it is lol. I dont deadlift specifically becausr ive hurt myself too many times. Before I left for europe 4 months ago I was doing 150kgsx3 and probably would be back at 180kgs again now had I not injurwd myself on sl deadlifts. Lmfao well 90kg db bench seemed realistic when I was 21 years old doing 60kgsx5 at 125kgs bw. Will be possible after 1-2 cycles considering ive done 2 reps with 70kgs on slight decline.

Cheers for the feedback

[young and strong]

Db shoulder press
12x77.5 (35kgs)
7x95 (42.5kgs) shouldve been 8 reps but a terrible pass up on my bad shoulder stopped that
6x95 (42.5kgs)
8x85 (37.5kgs)

Seated military press
8X135 (60kgs)
6145 (65kgs)
8x135 (60kgs) took it easy, seeing a physiotherapist about my left shoulder on monday. Was giving me a lot od trouble today

Seated lateral raises
12x40 (17.5kgs)
8x45 (20kgs)
15x35 (15kgs)

Face pulls
3 sets new exercise felt good

[Andalite]

THanks man. Probably the only real thing to celebrate still gotta lose another 10-15lbs to get 12%. My strength has been kinda plateau for yeahs with the exception of a 10lbs gain on both slight decline and incline db bench. I think icould ultimately squat 200kgs natty but when then have to switch to complete powerlifting style program like shieko to focus on getting anymore small improvements. Ill be talking small dosage of celltech once im lean to get me too where I want to be, maybe 2 lol

I understand. Go get that 12%, boss

[dparm99]

Hey stranger! Long time to speak.
Good to see you're still lifting, hope life has been treating you well.

[fittofattofit]

I hope that shoulder is OK. You're still managing some super strong shoulder presses with the 95 pounders

[young and strong]

I understand. Go get that 12%, boss

Will do

[young and strong]

Hey stranger! Long time to speak.
Good to see you're still lifting, hope life has been treating you well.

Good to hear from you mate. Still powerlifting? whats the deadlift now?

[young and strong]

I hope that shoulder is OK. You're still managing some super strong shoulder presses with the 95 pounders

Yeah it was okay specially for full complete rom

[young and strong]

Skullcrushers
12x110 (50kgs)
8x135 (60kgs)
15x110 (50kgs)

BB Curls
12x100 (45kgs)
8x122.5 (55kgs)
6x122.5 (55kgs) 6x77.5 (35kgs)

DB Ovrrhead Extensions
15x90 (40kgs)
8x95 (42.5kgs)
8x95 (42.5kgs)

Hammer strength preacher curls
3 sets

Tricep pushdown
3 set giant dropset

[young and strong]

Hey so i went to the physio and finally have a properly diagnosis on what is wrong with my shoulder (Only took 5-6 years of pain!). I have Slap Lesion in both shoulders but more so in my left. I was very strong in the rotator cuff external, internal and vertical rotations but when it came to cross body extensions i had no power and all it took was slight pressure point on my shoulder to feel like a sledge hammer was slamming down on it. It's pretty much the bicep tendon that insets through the shoulder into the scapula has become.

Good news is just degeneration through years of training not an actual tear as the below article states. I've been told that if i can improve it by even 50% i could add 10-20kgs on my pressing. So i'll be doing cross body extensions both internal and external and standing cable pressing with follow throughs.

http://www.shoulderdoc.co.uk/article.asp?section=15

[young and strong]

Not suppose to be ageviating the shoulder/s too much so i'm just avoiding flat benching right now both DB and BB. Probably shouldn't be doing it but the physio says i can still do pressing but go a little lighter which i didn't exactly follow lol

Chest

Incline DB Bench
12x95 (42.5kgs)
9x105 (47.5kgs)
5x115 (52.5kgs) last rep assisted
10x95 (42.5kgs)

Decline BB Bench
6x200 (90kgs)
6x220 (100kgs) Last rep slightly assisted grrr
3x245 (110kgs) last rep assisted
4x220 (100kgs)

Decline DB Bench
4x110 (50kgs) lol nope
8x100 (45kgs) slight assist on last
5x100 (45kgs)

Incline Hammer Strength Press
3 sets

Weak workout, shoulders were not great. Considering i'm doing these exercises for the tendoon in my shoulder regularly now its expected the injury should be a little worse before it gets better though as i'm using muscles that hadn't been worked fully for years.

[Andalite]

Sorry to hear about the shoulder injury, Scott. I'm sure consistency will help heal it.

[fittofattofit]

Going lighter with the DBs so only pressing the 115s

SLAP tears are very common. It's good that you got the diagnosis. I left mine way too long and eventually had my right biceps tendon cut and reimplanted to relieve the strain on a recurrent SLAP tear (the left eventually ruptured as well). By following a good exercise programme it sounds like you should be able to avoid an operation and if you've got a good physio he'll understand that you'll want to keep training heavy and help you to work around the injury
How do you find the heavy curls and skulls affecting the shoulder/biceps tendon?

[young and strong]

Thanks anuj, hopefully it will fic

Going lighter with the DBs so only pressing the 115s

SLAP tears are very common. It's good that you got the diagnosis. I left mine way too long and eventually had my right biceps tendon cut and reimplanted to relieve the strain on a recurrent SLAP tear (the left eventually ruptured as well). By following a good exercise programme it sounds like you should be able to avoid an operation and if you've got a good physio he'll understand that you'll want to keep training heavy and help you to work around the injury
How do you find the heavy curls and skulls affecting the shoulder/biceps tendon?

Haha yeah I probably should go lighter but one with only a cou0le of heavy shouldnt be make or break. Sweet thst you had the same thing as well injury bros lol. Most of the time its fine on heavy arm work but I have failed for no reason several times becausr of it and always feel slightly unstable through the shoulder s when doing it so I think I'll get stronger on those as well

[dparm99]

Good to hear from you mate. Still powerlifting? whats the deadlift now?

Yeah mate, going for a 340kg deadlift in comp on Saturday

[young and strong]

lol beastmode Dave, sometimes i wish i could still deadlift. Always get injured so not really qworth it in the end.

Back

Chinups BW=105.5kgs
10xBW
5xBW+22.5 (10kgs) Could've got 6 here which would've been a PR, decided to save myself
4xBW+35 (15kgs) Wanted 5 reps :/
8xBW

BB Rows
10x220 (100kgs)
8x265 (120kgs)
8x287.5 (130kgs)
8x300 (135kgs)

WG Lat Pulldown
12x180 (82.5kgs)
8x220 (100kgs)
8x200 (90kgs) d/set 8x140 (62.5kgs)

Hammer Strength Rows
10x355 (160kgs)
6x400 (180kgs)
4x440 (200kgs) d/set 8x265 (120kgs) Left bicep tendon was definitely ****ing up here.

Hammer Strength Pulldowns
10x177.5 (80kgs)
8x265 (120kgs)

Incline DB Curls
Not even worth listing, bicep tendon was ****ing screwed by then

[young and strong]

Squats
5x220 (100kgs)
5x275 (120kgs)
3x310 (140kgs) Definitely have a comfortable 5 in me at this weight unfortunately i did this too closeto back day so lower back wasn' holding too well
2x330 (150kgs) Not too bad at all
0x300 (135kgs) My shoulder was giving me problems here, was hurting as soon as i unracked it made me lose focus and bail at the bottom

Leg Curls
3 sets

Shoulder Cross Body Rotations Only done this 3 times and already feel stronger on them

[young and strong]

DB Shoulder Press**Slight Incline
12x72.5 (32.5kgs)
8x90 (40kgs)
6x100 (45kgs) Solid, full ROM and comfortable
7x90 (40kgs) Couldn't lock the 8th

Seated Military Press
8x135 (60kgs)
6x150 (67.5kgs)
8x135 (60kgs)

Lateral Raises
20x35 (15kgs)
12x40 (17.5kgs) Stopped here, not risking the shoulder getting worse when i'm starting to see small improvements

Face Pulls
3 sets Awesome exercise

[fittofattofit]

You've still got plenty of pulling strength ...great work on the weighted pulls and the BB and HS rows. The chins and rows don't ever hurt the biceps tendon?

Great work on the squats ... nice to have a comfortable 5 reps at 140kg and good getting that double at 150kg. Are you going low bar when you feel the shoulder playing up?

[young and strong]

You've still got plenty of pulling strength ...great work on the weighted pulls and the BB and HS rows. The chins and rows don't ever hurt the biceps tendon?

Great work on the squats ... nice to have a comfortable 5 reps at 140kg and good getting that double at 150kg. Are you going low bar when you feel the shoulder playing up?

Funnily enough, its more of an endurance kind of thing with pulling and this injury first couple of exercises i'm all sweet then towards then end it will just start giving out at random. Just got to stop trying to push through i reakon it, no real point.

Yeah i've defiantly getttig stronger on them again, just got to space the back and legs workouts more than 30 hours apart haha. This is laso while losing weight, i'm down to 104kgs during the day now . The problem is i'm going low bar which does put pressure on that front tendon going around my shoulder. Just need to strengthen it and it should relax. My max is probably over 160kgs again now.

[young and strong]

Skullcrushers
12x110 (50kgs)
12x122.5 (55kgs)
6x145 (65kgs) Assist on last. Certainly can't complain about these. Only 2 reps off my PR at 14kgs lighter.
10x122.5 (55kgs)

BB Curls
12x100 (40kgs)
12x110 (50kgs)
6x122.5 (55kgs) d/set 8x77.5 (35kgs)

Over DB Extensions
12x90 (40kgs)
8x100 (45kgs)PR by 2 reps forgot what hitting a PR feels like these days haha
6x100 (45kgs)

Incline DB Curls
12x50 (22.5kgs)
8x50 (22.5kgs)

Tricep Pushdowns
Giant Drop set

Hammer Strength Preacher Curls
8x100 (45kgs)
6x100 (45kgs)