Time to start a new log: 2014 was a bad year and 2015 marks a new beginning.
My old log
http://forum.bodybuilding.com/showth...2761551&page=1
About me
I'm 53, 5'6" and about 78kg/171lbs at the moment
I've been very consistently weight training since I was 20 but information about training was pretty much gleaned from Weider and Flex magazines and there were very few knowledgable people around. I taught myself and I know my training and form was poor but despite that I maintained reasonable shape. Unfortunately, I accumulated a lot of minor tears and injuries, culminating in a series of RC ruptures
This was before my first operation 10th Feb 2010, 48yo, 5'6" 176lbs 12%bf here (8 weeks after the initial RC rupture so I'd already lost chest mass)
I’ve struggled to regain anything of my size and condition since then with a whole run of operations and injuries
15th February 2010 ... 175lbs. Left supraspinatus totally ruptured and infraspinatus split. RC repair, acromioplasty, excision of clavicular head
24th August 2010 ... 164lbs. Right subscapularis ruptured and circumferential labral tear. Subscapularis repaired. Labrum repaired. Acromioplasty. LHB tendon severed and then tenodesed
3rd March 2011 ... 163lbs. Left infra and supra spinatus ruptured. Re-repair of supraspinatus. Infraspinatus unrepairable
15th June 2011 ... 160lbs. Ruptured left biceps tendon. Biceps tenodesis left LHB
23rd September 2011 ... 169lbs. Full thickness tear of supra and infra-spinatus. RC repair
Ruptured Lumbar Facet joint September 2013
3rd March 2014 ... full rupture of right distal biceps tendon while skiing. DTB Repair
1/9/2011 at my leanest and at 165lbs
Picture from June 2014 3 months after rupturing distal biceps tendon
Despite everything 2014 was looking good and then I was bowled over when my wife of 21 years walked out on me in June leaving me with the kids during a very difficult time. It's been a very stressful time and my motivation has been squashed for the last 6 months, but I'm now ready to put the past behind me and focus on moving forward
Physique Goals
To get back to 175lbs at the leanness I was in 2011
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Thread: A new beginning in 2015
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02-01-2015, 01:05 PM #1
A new beginning in 2015
"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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02-01-2015, 01:07 PM #2
Lifting
2014 was a year where I hit my best ever numbers on squats and deadlifts ... two moths after getting my DBT repaired I got a 165kg/363lb squat and a 190kg/419lb deadlift. I've got those lifts once more since but things feel in a hole as my marriage broke up and my lifts dropped back. As part of my move to make a break from the past I treated myself to a rack, bar and bumper plates .. no-one to stop me having a man-cave now
My new set-up at home ... haven't had the chance to use it in anger yet
Lifting targets for 2015:
Squat 180kg/400lbs
Deadlift 220kg/465lbsLast edited by fittofattofit; 02-02-2015 at 05:11 AM.
"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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02-01-2015, 01:08 PM #3
2015 so far
I’ve just returned home after 3 weeks holidaying with the girls. My 17 yo finished her High School final exams and I’d promised her we could go see ‘The Harry Potter Experience’ in Orlando as a reward for all the hard work. Of course, if we were going to be in North America I figured I may as well tack on some quality skiing time, and couldn’t visit the east coast without going to New York
10th to 18th January
6 days Skiing in Whistler
Distance = 180km/112 miles
Vertical = 31,000 metres/101,000 feet
My girls and a beautiful day in Whistler
We took it pretty easy .. I stayed skiing with the girls the whole time to keep my knees rested for when I go skiing with the boys in Jackson
After a night in Vancouver we flew to Orlando ... in the 80’s F on the day we arrived
19th to 23rd January
Orlando, Universal Studios Hard Rock Hotel
Had to visit Universal and Hogsmead/Diagon Alley 3 days running
3 days of roller coasters aren’t good for you ... I felt sick in the head and stomach for days
However when the alternative was outlet shopping the roller coasters were a good option
After that we flew to New York and into a blizzard
24th to 31st January
Hilton Hotel, Times Square
Monday and winter storm Juno ... tobogganing in Central Park
And outside the Met
Cold as phuk the whole week but on Tuesday we pretty much had the whole city to ourselves because the subway was closed. We made good use of our time and caught 5 shows on Broadway
Sunday matinee ... “Cabaret”
Wednesday matinee ... “the Elephant Man” with Bradley Cooper
Wednesday evening ... “Aladdin, the musical”
Thursday evening ... “The Book of Mormon”
Friday evening ... “Les Miserables” ... I even got to talk with Ramin Karimloo, the actor who plays ‘Jean Valjean’ afterwards about lifting
I’m in the lounge in ***** airport at the moment ... we’ve just travelled from JFK to Milan, then Milan to *****, and now about to board the flight back home ... a short leg of 13 hours .. 31 hours total traveling. We left JFK at 10pm Saturday and I’ll be home at 10pm Monday, then back at work 7am on Tuesday with a training session with JP, my trainer that afternoon
I’m looking forwards to catching up with everyone on the boards over the next few days"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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02-01-2015, 01:12 PM #4
Lifting sessions ... a lot to catch up on
Tuesday 6th January
Deadlifts with JP
Warm-up
Banded good mornings
Banded side steps
Deadlifts T&G
8 x 70kg (154lbs)
6 x 110kg (242lbs)
4 x 140kg (308lbs)
2 x 160kg (352lbs)
MF, MF, MF x 165kg
Deadlifts .. re-set
10 x 110kg (242lbs)
Superset
Pendlay rows
8 x 70kg (154lbs)
6 x 90kg (198lbs)
6 x 95kg (209lbs)
with ring pull-ups
10 x BW
10 x BW
10 x BW
Dead hang to chest-to-rings
Superset
KB swings
10 x 32kg (71lbs)
10 x 32kg (71lbs)
10 x 32kg (71lbs)
with GHD hyper-extensions
40 second hold + 5 reps
40 second hold + 5 reps
40 second hold + 5 reps
fuarck!
‘WOD’ ... target 6 minutes
Deadlifts 12 x 70kg (154lbs)
Ring rows 12
Ergo rower 12 calories
Deadlifts 9 x 70kg (154lbs)
Ring rows 9
Ergo rower 9 calories
Deadlifts 9 x 70kg (154lbs)
Ring rows 9
Ergo rower 9 calories
7 minutes 15 seconds
Hamstring and glute stretches
55 minutes
Thursday 8th January 2015
Rehab session
30 minutes
Friday 9th January 2015
165lbs
Squats with JP
Warm-up superset
Overhead squats ... paused
10 x bar
10 x bar
with lateral lunges
10 x bar
10 x bar
Squats
8 x 60kg (132lbs)
5 x 100kg (220lbs)
3 x 130kg (286lbs)
3 x 140kg (308lbs)
3 x 150kg (330lbs)
triple at 2 x BW
Superset
Step-ups .. 18” box
10 x 60kg (132lbs)
10 x 60kg (132lbs)
10 x 60kg (132lbs)
with deadball cleans
5 x 55kg (121lbs)
5 x 55kg (121lbs)
5 x 55kg (121lbs)
clean deadball to shoulder and drop
WOD’ ... target 7 minutes
pistol squats x 18
GHD sit-ups x 18
Airdyne bike 7 calories
pistol squats x 14
GHD sit-ups x 14
Airdyne bike 7 calories
pistol squats x 10
GHD sit-ups x 10
Airdyne bike 7 calories
8 minutes
50 minutes
Whistler Four Seasons Hotel Gym
Mon 12th Jan
Bro session
Whistler Four Seasons Hotel
Tu 13th Jan
Smith machine Squats
Smith machine incline benching
Thursday 15th January
Whistler Four Seasons Hotel
Smith machine squats
Smith machine incline benching
Sunday 18th January 2015
Vancouver YWCA
Squats
10 x bar
10 x 60kg (132lbs)
10 x 80kg (176lbs)
8 x 100kg (220lbs)
8 x 100kg (220lbs)
8 x 100kg (220lbs)
8 x 100kg (220lbs)
8 x 100kg (220lbs)
Bench press
Pulldowns
Pullups
Sunday 25th January 2015
Mid-City Gym W 42nd St NYC
Squats
10 x bar
10 x 135lbs
10 x 185lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
Bench press
Pulldowns
Spider curls
Monday 26th January 2015
Mid-City Gym W 42nd St NYC
Deads
10 x 135lbs
10 x 225lbs
10 x 225lbs
10 x 225lbs
10 x 225lbs
10 x 225lbs
felt much heavier than I’d expected
Pulldowns
Seated cable rows
Incline prone KB rows
10 x two 20kg KBs + 10 second hold
10 x two 20kg KBs + 10 second hold
10 x two 20kg KBs + 10 second hold
Tuesday 27th January 2015
Mid-City Gym W 42nd St NYC
Squats
10 x bar
10 x 135lbs
10 x 185lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
Bench press
Triceps pressdowns
Wednesday 28th January 2015
Mid-City Gym W 42nd St NYC
Deads
10 x 135lbs
10 x 225lbs
10 x 225lbs
10 x 225lbs
10 x 225lbs
10 x 225lbs
Pull-downs
EZ bar curls
Spider curls
Thursday 29th January 2015
Mid-City Gym W 42nd St NYC
Squats
10 x bar
10 x 135lbs
10 x 185lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
Bench press
HS iso rows
Friday 30th January 2015
Mid-City Gym W 42nd St NYC
Deads
10 x 135lbs
10 x 225lbs
10 x 225lbs
10 x 225lbs
10 x 225lbs
10 x 225lbs
EZ bar curls
Triceps pressdowns
Pull-downs
Saturday 31st January 2015
Mid-City Gym W 42nd St NYC
Squats
10 x bar
10 x 135lbs
10 x 185lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
5 x 225lbs
Bench press
Standing calf raises
Incline prone KB rows and holdsLast edited by fittofattofit; 02-02-2015 at 05:12 AM.
"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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02-01-2015, 01:16 PM #5
Hey your back, thought you were trapped under your new squat rack during assembly. You were missed. Glad you had a nice long (and well deserved) trip with your girls....Looks like you killed it in the gym all around the world! Glad to see you back and focused, your going to crush your goals.....We were seriously worried about ya, new home gym equipment then no pics nothing....I've heard "Book of Mormon" is hilarious, been meaning to see it. Safe travels brother.
Last edited by Plateauplower; 02-01-2015 at 02:07 PM.
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02-01-2015, 03:02 PM #6
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02-01-2015, 03:23 PM #7
- Join Date: Jul 2011
- Location: New York, United States
- Posts: 15,251
- Rep Power: 123367
Good to see you back! This place isn't the same without you for sure. Glad NY was good to you and man you packed a ton in for 3 weeks.
Here's to a happy and injury free 2015!
And as the kids like to say....
IN☻/
/▌
/ \ Don't care what you do crew.
Former natty ☠101- lift heavy things consistently over time as often as you can recover from.
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02-01-2015, 03:36 PM #8
great update Andrew
the training reads like a world tour of throwing 2pps about
WODs are draining , especially when you have done some heavier work leading up to them
some major life events and operations in your past, many of those things would have floored a weaker individual
good on you for staying strong and staying focused
that holiday will be forever etched in the memories of all 3 of you - sounded cool, and it looked cold, must have been a massive change from the Aussie Summer weather you all left behind at the start of the holiday.☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
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02-01-2015, 04:12 PM #9
- Join Date: Jan 2012
- Location: Chatsworth, Georgia, United States
- Posts: 5,244
- Rep Power: 14155
Glad to see you back posting Andrew. I had a sneaking suspicion that you were off somewhere hitting the slopes with a couple of beautiful young ladies. Looking forward to an incredible year of hard work in the gym and huge results.
Eric
PR's
squat 335x1
benchpress 245x1
DB Benchpress 100'sx6
Bent over rows 245x8
deadlifts 445x1
Military press 130x6
Chin-ups BW+100x2
http://forum.bodybuilding.com/showthread.php?t=144259741 My workout journal
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02-01-2015, 05:59 PM #10
- Join Date: Mar 2012
- Location: Lebanon, Pennsylvania, United States
- Age: 54
- Posts: 1,746
- Rep Power: 1274
I'm not familiar with you like these guys are, but your story got me. I'm glad to see you're not letting 2014 keep messing you up. I wish you the best of luck in 2015, and will be subbing here to see how it goes. Go get'em!
I especially like that quote in your sig. "It's better to wear out than to rust out!" So true.From unappealing to slightly less unappealing - A QUEST!
http://forum.bodybuilding.com/showthread.php?t=155671723
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02-01-2015, 07:22 PM #11
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02-01-2015, 07:40 PM #12
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02-03-2015, 04:26 AM #13
Thanks Tim! I've been logging since 2010 and the month break from the boards has been the longest since then
First I spent a week cleaning up my garage room and then setting up the gym, then I had to get organised at work and home before going away and finally, I had such a great time in Canada and the States that I just avoided the temptation to log onto the boards or even open my emails
Anyway, now I'm back in action, although I've yet to christen the home gym
Thanks Dave! It's good to catch up with the goings on in the boards and everyone seems to have been making great post-Christmas gains. I'd better get my arse in gear and start making gains myself
Thanks John! We had a great time and we all love NYC even though it was colder than Whistler
We were on 42nd street so the snow didn't effect us and it actually meant that we had some days where we pretty much had the place to ourselves ... we got to see the 911 memorial and museum when it was nearly empty ... amazing place
Hoping to stay injury free as well and make some long awaited gains on my lifts
Thanks Steve! It was a great holiday but we went from 105ºF at home to 30ºF at Whistler to 85º in Orlando to 20ºF in NYC nd finally back home at 85º today
I'm hoping for a good year this year ... 2014 was the hardest year I've ever been through: it was far harder dealing with the domestic and mental issues than dealing with any of my physical injuries. I'm ready to move on now and having some goals in the gym will help me to do that
Thanks Eric! You were so right! I usually manage the updates while I'm travelling but I was just enjoying the company of my girls so much
I see that you've started off 2015 at full pace so I'm feeling like a slacker in the gym!
Thanks for subbing! 2014 was rough and the wheels were on the verge of falling off since August but I got the kids and myself through a tough year and we're stronger for it. I figure that 'stronger' is a great way to be and it helps to be positive and have goals
Thanks ... it's great to have you!
Thanks Shawn ... I've been doing a lot of catching up with the journals although I've still got plenty of people to catch up on. It's both inspiring and depressing though ... you guys are doing great! Everyone's logs have them hitting new PRs with big numbers and it looks like everyone is on a cut. I've got a lot of work to do"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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02-03-2015, 04:50 AM #14
Tuesday 3rd February 2015
170lbs
Squats with JP
Warm-up
Paused squats ... 3 second pause ATG
10 x bar
10 x bar
with paused side lunges
5 x bar each side
5 x bar each side
Paused squats ... 3 second pause
5 x 60kg (132lbs)
3 x 90kg (198lbs)
3 x 110kg (242lbs)
3 x 120kg (264lbs)
3 x 130kg (286lbs)
Superset
BB step-ups to 18" box
16 x 60kg (132lbs)
12 x 70kg (154lbs)
10 x 80kg (176lbs)
with single legged drop squats
10 x each leg
10 x each leg
10 x each leg
Superset
Standing lunges
16 x 70kg (154lbs)
12 x 75kg (165lbs)
10 x 80kg (176lbs)
with GHD sit-ups
12
12
12
Glute and piriformis stretches
45 minutes
Paused squats
Today's session was planned to be 'light' to ease me back into training. My squat form felt good, my piriformis and glute was painfree, and JP commented that he was very pleased with my depth and with my strength out of the hole
120kg x 3 ... felt easy although I lost speed on the last rep
130kg x 3 ... OK for the first two reps but got so slow out of the hole on the last rep that I needed a light assist
Step-ups, drop squats and lunges all felt very good
Knees sounded crunchy but I was pretty happy with the session and very grateful to be 'eased' back into itLast edited by fittofattofit; 02-03-2015 at 04:56 AM.
"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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02-03-2015, 05:14 AM #15
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02-03-2015, 05:53 AM #16
- Join Date: Oct 2012
- Location: United States
- Age: 51
- Posts: 7,996
- Rep Power: 6743
In fo-sho. Welcome back. Looks like you really logged some air miles there! Nice trip - see some very familiar places in those photos.
You look pretty damn well jacked in that first photo my friend - nice goal. Looking forward to watching you attain this."Never Give Up. Great Things Take Time."
- Frank Zane
IG: the_macro_mechanic
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02-03-2015, 11:40 AM #17
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02-05-2015, 04:47 AM #18
sub'd
Good work with JP, and I know you will be putting that set to good use in 2015. Looks like a great break and recharge with your daughters. The view in Whistler in teh ski pic was really fantastic.The most important aspect of weight training; whether for the athlete, bodybuilder, or average person is to better ones health and ability without injury. - Bill Pearl
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02-05-2015, 05:05 AM #19
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02-06-2015, 01:33 AM #20
- Join Date: Jan 2013
- Location: Guildford, Surrey, United Kingdom (Great Britain)
- Age: 48
- Posts: 7,434
- Rep Power: 37582
So in to watch the 7 times per week deadlifting sessions now that you have got your own rack...
That rack and bumper set up looks sweet - one day I will upgrade my povvy half rack with a beaut like that.
Some monster goals for 2015, and I look forward to trying to keep up! Good to have you back!☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
"Stay tight and don't be a pussy" Eric
"Get out of your head, you've got this" Jedi Spotter
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02-06-2015, 02:02 AM #21
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02-06-2015, 04:10 AM #22
It's good to be back ... my squats are feeling good but my deads are sh!te!
Thanks Doc and thanks for dropping by. I'm hoping that being 5 years older doesn't make that unattainable but I feel like I'm a million miles from that at the moment
Ha .. I used to do a lot more work so I feel that I've got to up the ante as well
Thanks Robert! I had a great time in Canada and the US ... so good in fact that I'll be back in the US in 2 weeks time
The paused squats felt good and my hips and piriformis are feeling the best that they have for 6 months, so I'm hoping that I can build on them. DLs are a different story. It looks like everyone else is pulling easy reps in the 400s
You know that there's some truth in the 7 times per week ....
My goals are very much aspirational!
Thanks Scott ... it was a great trip and I'm back in the states for my annual Jackson Trip in 2 weeks time
Heels do wonders
Friday 6th February 2015
Deadlifts with JP
Warm-up
Paused deadlifts
10 x bar
10 x bar
with single legged deadlifts
10 x bar each leg
10 x bar each leg
Paused Deadlifts
5 x 100kg (220lbs)
5 x 100kg (220lbs)
3 second pause at the knee, power lock out
Deadlifts .. T&G
3 x 140kg (308lbs)
F x 160kg (352lbs)
Mindfcuk. Just got way forward
Deficit deadlifts .. 4"deficit
3 x 140kg (308lbs)
3 x 150kg (330lbs)
F x 160kg
Easy @ 150kg. Mindfcuk @ 160kg
Deadlifts .. T&G
5 x 140kg (308lbs)
Superset
Inverted ring rows
with deadball cleans
10 x ring row
5 x 55kg (121lb) deadball clean
8 x ring row
4 x 55kg (121lb) deadball clean
6 x ring row
3 x 55kg (121lb) deadball clean
4 x ring row
2 x 55kg (121lb) deadball clean
2 x ring row
1 x 55kg (121lb) deadball clean
Superset
Pendlay rows
10 x 80kg (176lbs)
10 x 80kg (176lbs)
5 x 60kg (132lbs) 3 second holds
with GHD hyperextensions
15 x GHD hypers
15 x GHD hypers
30 second hyper hold
Piriformis and glute stretches
45 minutes
Deadlifts are still giving me grief ... The deads felt fine at 140kg and the plan was to go for 3 x 160kg and then 3 x 170kg but I just got forward on my feet and could not find the tension through the PC. I approached the bar several times and tensioned it but never really pulled. Mindfcuk again
JP got me to do the deficits to keep me back on my heels and 150kg felt fine at a 4" deficit. Mindfcuk @ 160kg again.
I really have to work to regain my confidence
The Deadball cleans felt good and the Pendlays and GHD hyperextensions had my lower back barking
Tomorrow will be my first chance to play with the new gym set-up so at least I'm looking forward to that
TGIF!
"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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02-06-2015, 04:21 AM #23
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02-06-2015, 05:41 AM #24
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02-06-2015, 05:54 AM #25
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02-06-2015, 06:01 AM #26
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02-06-2015, 06:16 AM #27
Great job Andrew, tons of deadlift variation in there, bound to have some positive effects for you. Are you planning to keep in the paused and deficit deads for a while? I am not even going to try a regular deadlift for a while yet, I want to be confident that I can dial in my form when I do. Great job on the rest of the workout as well, looks like a killer!!
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02-06-2015, 06:21 AM #28
Ugh...sounds like the deadlifts had that, "All knees and elbows" feeling like all awkward when you started hitting higher weights. Still, that was an excellent session.
It's hard getting your head in the right place sometimes. Keep grinding at it. That confidence will come."Blessed be the Lord my rock, who trains my hands for war and my fingers for battle." - Psalm 144:1
Also, taxation is theft.
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02-06-2015, 08:01 AM #29
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02-06-2015, 08:03 AM #30
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