Quest to regain my strength (training journal)

[kingc_79]

i havent worked out in about a yr other than once here and there due to combination of rehab, laziness, demotivation, and excuses. havent really figured out my workout plan yet but i finally got said im not gettin any stronger sittin here so i walked into the weight room and started puttin weights on the bar.

tonights workout was extremely light and a humble experience. felt weaker than ever and its gonna be a long road but damn i feel much better already.

6-6-05

Rack pulls (knee) 1 x 6 w/135
1 x 6 w/165
1 x 3 w/225
1 x 2 w/275
1 x 2 w/305

1 arm db rows 3 x 10 w/50 lb db

chins 3 x 5
stand ez curl 3 x 10 w/70lb (superset w/chins)

ab pull downs 5 x 15 w/ mini band

grip work with the ivanko gripper

my back and arms are killing me now....i really been missin this pain. alot

 

[Scotsman]

Good to see you back at it.

How ya feeling these days?

Cheers,
Scotsman

 

[big4life]

Welcome back!!!

I hope that you're feeling better.

 

[bignate73]

good luck bro! i know it will be a hard but fun road back. don't dwell on where you used to be...just concentrate on where you want to be in the near future...and then the next near future, so on and so forth. before you know it...you'll be past where you used to be!

 

[HERPECIN]

youre coming back rested, with a lot of muslce memory, and you are wiser than ever

good luck

 

[curgeo]

Welcome back...you'll be bigger and stronger than before.

 

[kingc_79]

thanks...its pretty cool to be back. I'm actually feeling pretty good now because only way to go from here is up. i came up with something that hits my weaknesses (shoulders/traps/hams)a lil more but is still low in volume till i get my body adjusted again.

day 1

c&p/push press (alt 3wks) 3 x 3 (go up in weight ea week)
high pulls 3 x 5
inc bench 3 x 3
cl gr bench 5 x 5

day 2

gm variation 3 x 3
front squat 3 x 5
pull thrus 4 x 8
calf raises 3 x 15
ab pull downs 4 x 10

day 3

military press 3 x 8-10
romanian dl 3 x 12-14
rows 3 x 5
shrugs 3 x 8
face pulls 3 x 10

will do some type of cardio on day 4 and i swim a couple hrs a few times a week now

suggestions welcome

 

[kingc_79]

6-13-05

hang clean and press 4 singles w/135 after warmups
2 singles w/ 155

tire flip 2 x 4 flips (650lb)
2 x 3 flips

tri press downs 3 x 10 w/light bands


was just a short workout today but it was first time i touched a tire in over a year and i didnt even know if i'd be able to flip it and i kinda surprized myself. felt real good. and the soreness the next day was even better

 

[KillahBee]

Great job kingc - you'll be back into it in no time.

PS - Happy birthday bro! http://www.elitefitness.com/forum/showthread.php?t=404880

 

[kingc_79]

thanks man....starting from scratch like this is a real humble experience

 

[kingc_79]

6-15-05

seated (no back) mil press 3 x 10 w/95lbs
dimmel dl's 3 x 14 w/135lbs
rows 3 x 7 w/135lbs
shrugs 2 x 7 w/225

ran outta time so gonna try to farmers and some face pulls tonight

 

[kingc_79]

any ideas on what day i should add my grip training? i would also like to start adding in some sprints/agility work in on 1-2days.

any suggestions?

 

[kingc_79]

6-17-05

farmers (thick handle) 105lbs/ 50ft w/1 turn
145lbs/ 100ft w/1 turn
195lbs/ 100ft w/1 turn 1 drop

tire flip 650lbs 2 flips
50ft

sled drag 105lbs / 100ft (had to use pry bar for handle)
285lbs/ 50ft

i didnt expect to have the strength or the grip for the farmers after a layoff that long but i really surprized myself. after the tire i was dead and my legs felt like jelly but i finished with a lil screaming from my w/o partners.
didnt make it on the stones. they were just way too slick w/o tacky but hopefully will have some next week and i can get them bad boys some character.

i forgot what a w/o it is just dragging all the weights and implements out. It really made me realize how much i missed sundays (event days)

 

[kingc_79]

well today i woke up and realized once again how much i love events. i am sore in muscles i forgot i had from hams all way to back of my neck. cant even turn my head w/o hurting.....man i love this shit reminds me of the "morning after" my first visit to kentucky