nzmusclez workout journal

[nzmusclez]

always good to ease back in after snowboarding/skiing on a leg day. I usually like some high rep, low weight volume to prime the quads.

sucks on the shoulder, hopefully that sorts itself out. you were pressing some pretty sick weight. damn, i'm happy getting 125kg x5-7, lol.

looks like an annoying contraption on you, hope that it works. When I tore my labrum years ago, I still journaled and found it productive (for me) to keep notes on what made my shoulder feel better, worse, etc... Used it as a reference point. Any idea what the strain is? Is it an RC or AC joint?

I'll try that next time I have time off the gym/legs, your idea of priming them. dude 125 x 5-7 is awesome lol, I was doing that not too long ago, made some changes to my routine and jumped on the creatine again (not roids), perfected my diet more and went up 10kgs in a matter of months.. Its supposedly a mild RC strain, but there's extra tape on there, my forearms, because she did some work there as I mentioned I cant do bicep curls anymore unless im fresh due to tightness in my forearms.

sup brah

in on nz log subbd

cheers bro.

[nzmusclez]

Another Rehab day today. A few sets of some light benchpress. did 20 reps of 80kgs which I managed to get away pain free, didnt even get an ache which im pleased with. Expected some semi endurance would possibly result in a mild ache.

Tried some tricep pulldowns although this felt a little niggly on my shoulder. As well as some rotator cuffs and stretches which went down fine.

Tomorrow will be legs again. Hopefully I can do a decent day.

[nzmusclez]

Hit my legs a bit today. Still cannot perform my usual routine due to shoulder but heres what I done.

Squat warm up x 2
125kgs x 6
100kgs x 10
120kgs x 6

Leg Curls warm up
2 sets at 48 for 8-10

Tried a 1 leg step up onto a box holding 20kgs for a few steps.

2 sets of calf raises full stack for 12 reps

This weekend is my regional bench press champs which I need to lift 115kgs benchpress to be eligible for future records to be set. My shoulder should manage that but I feel I've lost a significant amount of strength from this injury.

[Bonkies]

sick, good luck with it brah

[LittleBitMad]

this is sick!
gjdm will check back soon. goodluck

[nzmusclez]

Today was the Northland powerlifting Champs. (regional for me). I started with 115kg which was what was required for me to be eligible to compete in the North Island next weekend.

I nailed 115kg, shoulder felt fine so bumped it up 15kgs to 130kgs. Nailed that too, feeling good I went for 145kgs. Nice and easy done that too, still 17.5kgs off my Personal best. Although I doubt I could do that now with the time ive had off. I've got 1 week training to get back to it!

Came away with a trophy for best overall lifter there, another trophy for the best in the Open mens (even though I was junior, they gave that trophy to the sub junior) and a medal for winning my weight class.

Shoulders dealing with that okay though it felt a bit unstable unracking and re-racking. Should be good to go in a week, I just hope I can get a decent training session in before hand!

[Bonkies]

wow, nice work man.

[nwskier]

'grats on the trophy! hope the shoulder holds up and is doing better mate. your max bench strength-weight ratio is insane, would be great to see you beat your PR in due time and get that record

[nzmusclez]

A few more days until my comp.

Tried heavy benching yesterday. Managed to get away without injuring my shoulder.

3 warm ups before and some light stretching.
1 sets of 130kg x 7 reps. This is what I had hoped for meaning ive only lost approx 2 reps.
decline 130kg x 7 reps.
1 set of flat (instead of incline) 125kg x 6. I didnt want to risk incline

3 sets of tricep pull down. This was the only tricep exercise I could perform without putting stress on my shoulder.

Legs tonight. Limited machines at this gym but I can still squat!!!

[nzmusclez]

Well I couldn't do too much. No leg machines for hamstrings, extentions or calf raises etc. And my shoulder i didnt want to try deadlift or stiff legged.

Stuck with 4 sets of squats

125 x 7 (1 better than last time)
110 x 10
120 x 5 (could've got 6 but just lost it at the bottom of the squat)
100 x 10

Then did a bit of tensing in the mirror to try gain good control over the leg muscles. Mmmm looked good (nohomo)

[nzmusclez]

Ive estimated I don't have the strength to get the record this time. So my real attempt will be in the Oct/Nov comps.

So a small goal: Gain 7.5kgs increase on my 1 rep in 6 weeks. Putting me at an estimated 162.5kg 1 rep.

For this weekend comp I feel I will start at 150, then probably 155, and finally 157.5kg if everything goes as planned.

[nzmusclez]

Had the North Island bench comp today! I started with 150kg - Success
Tried 155kg for the second and success.
I went for 157.5kg and just failed. I do have videos so I should try get these uploaded in a few days.

Apparently the record was 155kg so I matched it but I have to beat it to take it. No doubt I was lighter than the guy as I weighed in at 85kgs for a 93kg class.

Ill take the record In october! Heres to 6 weeks of dedication!

[nwskier]

hell yeah mate! 'grats on the finish. forever mirin' strength/weight ratio on dat bench! sick pressing, especially considering the recent set backs. I fully expect you to blow away that record in October

[nzmusclez]

hell yeah mate! 'grats on the finish. forever mirin' strength/weight ratio on dat bench! sick pressing, especially considering the recent set backs. I fully expect you to blow away that record in October

Well it was looking hopeful bro.

I got in the gym thursday, Jumped on the bench with 130kg and pumped out 8 reps by myself. Almost 9. Now I think I fractured my wrist or something. Its Sunday avo and its still just as sore as it was after that set. Couldn't continue the gym day. Will get a DR to have a look at it on Monday. Phucking Bullchit! Shoulder heals, wrist packs it in....

[Bonkies]

lol yeah sucks man, my lower backs gone haha, gotta hit up physio for a few

[nzmusclez]

lol yeah sucks man, my lower backs gone haha, gotta hit up physio for a few

hard bro, just gotta be smart and dont go hard too soon else you'll put it out again and be off for another number of weeks.

[nzmusclez]

Well I got my wrist diagnosed. Seems I sprained a ligament in my hand. Wrapped up and cant do any exercises that involve me holding a weight. So i can still get away with legs although todays gym I was incredibly not motivated.

2 sets of squats, 1 at 127.5kg for about 6 reps
1 set at 110kg for 12 reps.

Tried some other machines like pec flys and some weird leg extention went pretty poor. This was my first time at this new gym. Went later than I normally do so just all downhill to begin with.

Will hit legs again in a few days and hopefully have a better focus. Getting that record is looking pretty distant now as I dont think i'll maintain strength for another 3-4 weeks off benching...

[nwskier]

Feel your pain man! sucks on the wrist but in reality, just give it a few weeks to heal and you'll be back at it. just gotta adjust some priorities and hit the legs and core hard now while you take a break from the pressing. besides muscle memory is a great thing and you'll fire back quickly.

when you're back to the heavy stuff again, would be fun to see if you could hit 10 set superset of 2 plate bench x 10 superset with 10 chins/pullups. I'm going to try that one again soon. the volume is killer!

[nzmusclez]

Feel your pain man! sucks on the wrist but in reality, just give it a few weeks to heal and you'll be back at it. just gotta adjust some priorities and hit the legs and core hard now while you take a break from the pressing. besides muscle memory is a great thing and you'll fire back quickly.

when you're back to the heavy stuff again, would be fun to see if you could hit 10 set superset of 2 plate bench x 10 superset with 10 chins/pullups. I'm going to try that one again soon. the volume is killer!

I'll give that superset thing a ago after my bench comps, ill do it right before i change my diet too but dude that **** will hit me hard I have such a poor endurance. Yeh man I got some wrist wraps coming so hopefully in a week ill be back to light/medium benching.

[nzmusclez]

Another small gym session just doing what I can to maintain some strength.

Squats 2 sets at 125kg, first set 12 reps, 2nd set 10 reps.

Impressed with myself that my legs are still getting stronger or staying the same atleast even though Im barely able to be gyming and doing other exercises. Just 1-2 sets every week is doing it for me. hah how many ppl would rage at that knowing how little im doing.

[Bonkies]

lol nice squats brah

[nzmusclez]

haha Cheers dude. I realised I probs could have done 4 sets and just extended the rest period a day or 2 but I think my body responds best to how im doing it, works good for my bench likes this.

Also forgot to add I done some calf work yesterday, similar to squats 2 sets

[nwskier]

yeah 125kg for 12 and then 10 after is respectable. the more you work your legs, the more all your lifts will grow

but gotta do what works best for you. everyone reacts differently to workout programs and it seems you have yours dialed in for consistent results right now!

[nzmusclez]

Seeing as my leg/back workout is only doing my legs and even then not doing the full potential. I've done 2 leg workouts since, both same results.

1 set of squats at 130kgs for 8 reps. Followed with 2 sets on calve raises.

I have also tried some light deadlifting. Seems my wrist is okay with it but that hands grip is definitely not matching my good arm. So I did 90kg - 110kg then 120kg just to get a feel for it.

I'm loving how little squats I'm doing and the results I'm still seeing. Hopefully its a sign my bench is not dropping too fast. Might give bench ago early next week light weight

[nzmusclez]

On my ph so will keep it short.

Squat 1 set 130kg for 11!!!
Deadlift 1 set 120kg for 10 still keeping it light
Pec Dec 2 sets unsure of weight reading or 10 reps

Legs stronger than ever. 1 set for the win

[Bonkies]

lol, strong single sets

[nwskier]

mate, good stuff on the squats! that is awesome

btw- new journal. check it out http://forum.bodybuilding.com/showth...hp?t=148782703

[nzmusclez]

Really busy with work lately cant get on much. Have made a few gym attendances.

Basically been stickng with legs most of the time and the occasional deadlifts. 1 set still. Ive managed 132.5kg for 10 now in squats.

I gave some light benching ago and my wrist is still sore so still cant get back into it even after 4 weeks.

Some updates on my record breaking goals. Im still regarded as a junior next year so i will target next year for the record breaking as ive had too many injuries too close to the comp in nov. So ill look at cutting up for summer and hitting bench hard again next year and aim for that record.

lol, strong single sets

hard but its working for me lol

mate, good stuff on the squats! that is awesome

btw- new journal. check it out http://forum.bodybuilding.com/showth...hp?t=148782703

sweet dude ill check it out sometime.

[nzmusclez]

struggling to find time to update this as frequently.

Ive made a few gym visits. I still can't bench of any sort. It bends my wrist and hurts will need to give it plenty of rest. But I did manage to get away with some dips, pec dec and tricep pull downs - these doms lasted ages.

Dips 3 sets of 30kg added weight.
1st - 15 reps
2nd - 12 reps
3rd - 9 reps

PecDec - 95 on the stack.
1st - 12 reps
2nd - 10 reps

Tricep P/D - 75 on the stack with 4 added weights
1st - 16
2nd - 10

Have also kept up with some legs weights. Just the other day I managed 135kgs for 8. I would have got 9, i felt the energy and power for it but as soon as I was lifting I suddenly lost it and the spotter helped me. No worries, Next time.

Deadlifted 135kg for 12. Grip in left hand (injured wrist) is weak but the straps are helping. This will continue to increase. Though I skipped it last time from a sore back from digging. I'll get back into it shortly!

So many injuries but not stopping me yet!

[nzmusclez]

Goal: Break a New Zealand record for Junior (under 23) <93kg class in the Single Lift Raw Bench Press. Currently stands at 157.5kg (347lbs)

Currently stands at 155kg which I matched. This may change in the next few weeks as there have been a couple extra comps which I couldn't attend. I'm still a Junior next year so that will be my time. I have a whole year to develop my strength and weight up to 93kgs. I'm currently 84.5kgs cutting for summer, Still maintaining leg strength. Cannot tell with bench but Im sure I've lost some.