working on a new routine

[JDid23]

did fasted cardio today, BSd it. during it i realized that the thing that i use to see my time/distance is bullshit because everytime i switch my music during my run it pauses and then takes some time to resume. I knew my 2 times before this were much better..... so i'm going to do sprints for now and maybe some long distance, but not time anything and see where i'm at when i go to my high school's track to test my time.

chest/tris today... i did probably 6 or 7 sets with 40 lb DB on flat bench, and some cable work. Only my right shoulder hurt at the end of it... i think my left one is healed, so i'm going to keep going light. Triceps went well today, and then did some abs and light shoulder exercises.

 

[Tblock1]

well glad the left shoulder is healed...hopefully the right one isnt too far behind. Sprints are really one of the best forms of cardio because you can still keep great strength while doing them (they even help explosive strength) and get a great workout

 

[JDid23]

well glad the left shoulder is healed...hopefully the right one isnt too far behind. Sprints are really one of the best forms of cardio because you can still keep great strength while doing them (they even help explosive strength) and get a great workout

thanks bro.. unfortunately, i think it is a bit behind. I don't take any supps besides whey after my workout, but does anyone know if glutamine/glucocamine would be helpful in aiding my injury? I've never heard of glucocamine, but my friend at college recommended it.

yeah, i just wanted to get back into somewhat decent cardio shape lol. I'm also working a lot on my basketball shot, so some days i might do fasted basketball and incorporate drills where i'm sprinting.... i know you run a lot with your ROTC (i think ROTC.. please correct me if it's something else)- do you have any advice for me with running? I used to be fast; made states for the 55 and 200 my freshman year for JV, but i feel kinda out of running shape (although i'm starting to feel better)

 

[JDid23]

Back/Bis

Deadlift
265x4
275x4
285x4

DB Row
50x12
60x12
70x10
80x8
75x8
65x10
40x10 (extremely slow negatives)

then did some biceps and abs... I felt really good today; was sweating like an animal. My body is easily capable of doing 285x4, but my grip sucked on the last rep, and same with 275. After 80 lbs, the DBs are extremely inaccurate with weight, so i'm going to stick with going up to 80s for a while and doin them strict.

Fuck, i didn't realize how much i missed half the gym stopping what they're doing to watch me deadlift. I swear every other time i DL, a big guy introduces himself to me in the middle of my sets when i rest. I still look puny, especially since i can't really do anything for my chest; it's fuckin deflated.

Any thoughts on me going on glucosamine?

 

[ExtraMile]

Glucosamine is for joints as far as I know. You said your pain is in the deltoid, not the joint...

 

[oso0960]

Why not try glucosamine and see if it helps? I still think rest > it though Oh and have you gone to a doctor about it?

Also, your RA's a bitch. Gin is the shit

 

[JDid23]

Why not try glucosamine and see if it helps? I still think rest > it though Oh and have you gone to a doctor about it?

Also, your RA's a bitch. Gin is the shit

that's what i'm thinking with the glucosamine. Worst comes to worse it'll help my joints.... i've been going really light, and i asked my brother's neurologist to look at it when i took him there. He said that i should just work it lightly.... not really the most reliable source, but it doesn't really hinder anything i do during the day, and it doesn't hurt when i play ball (i've been shooting around a lot lately and i'm right handed).


haha gin acts as an aversive stimulus to me now; i smelled it once at a party and i felt kinda sick. before i drank anything. i couldn't have hard liquor alone for at least 2 months after that incident

 

[JDid23]

i've created a plan for my progression on deadlifts, db rows, squats, 1 legged RDLs, calves, and abs for the next 8 workouts each.... All of these are subject to change.... I'm going to make one for chest/shoulders/tris once my shoulder heals. My progression plans worked really well last time, and hopefully, they'll work to help me get back to near where i was again. If squats go well, i'll be right back to near what my old max was, and the reason i'm going slow with DLs is because of my grip; my strength >>> my grip on them, so if i can bring up my grip work on grip work days, i'm hopefully going to up the weight on my DLs. My max DL is 375, and my max squat is 275 ATG.

Back/Bis


Deadlift
Workout 1- 270x4, 280x4, 290x2, 290x2
Workout 2- 275x4, 285x4, 290x2, 290x2
Workout 3- 275x4, 285x4, 295x2, 295x2
Workout 4- 280x4, 290x4, 295x2, 295x2
Workout 5- 285x4, 290x4, 295x4
Workout 6- 285x4, 290x4, 300x2, 300x2
Workout 7- 300x2, 305x2, 315x2
Workout 8- 295x1, 300x1, 305x1, 310x1, 315x1, 320x1


DB Rows Reps- TBD
Workout 1- 50, 55, 60, 65, 70, 75, 80
Workout 2- 55, 60, 65, 70, 75, 80, 80
Workout 3- 55, 60, 65, 75, 75, 80, 80
Workout 4- 60, 65, 70, 75, 75, 80, 80
Workout 5- 60, 70, 70, 75, 75, 80, 80
Workout 6- 65, 70, 75, 75, 80, 80, 80
Workout 7- 70, 70, 75, 80, 80, 80, 80
Workout 8- 75, 75, 75, 80, 80, 80, 80


Biceps- TBD






Legs/Grip Work


Squat
Workout 1- 225x3, 225x2, 230x2, 230x2, 235x1
Workout 2- 225x3, 230x2, 230x2, 235x1, 235x1
Workout 3- 225x3, 230x3, 230x3, 235x1, 240x1
Workout 4- 230x3, 230x3, 235x2, 235x2, 240x1
Workout 5- 230x5, 235x2, 235x1, 240x2, 245x1
Workout 6- 235x3, 235x3, 240x2, 245x1, 250x1
Workout 7- 240x3, 245x2, 250x1, 250x1, 255x1
Workout 8- 225x8, 230x5, 240x3, 245x1, 265x1


1 leg RDL (Dbs)
Workout 1- 40x8, 45x8, 50x8
Workout 2- 45x8, 45x8, 50x10
Workout 3- 50x8, 50x8, 50x8
Workout 4- 50x10, 50x8, 55x8
Workout 5- 50x10, 55x8, 55x10
Workout 6- 55x10, 55x8, 60x8
Workout 7- 55x10, 60x8, 65x8
Workout 8- 60x8, 65x8, 70x8


Standing Calves
Workout 1- 100x8, 95x12, 90x15
Workout 2- 105x8, 100x10, 95x12
Workout 3- 110x8, 105x10, 100x12
Workout 4- 115x8, 110x10, 105x12
Workout 5- 120x8, 115x10, 110x12
Workout 6- 125x8, 120x10, 115x12
Workout 7- 130x8, 125x10, 120x12
Workout 8- 135x8, 130x10, 125x12


Seated Calves
Workout 1- 45x12, 45x10, 45x8
Workout 2- 45x12, 50x10, 55x8
Workout 3- 50x12, 50x10, 55x8
Workout 4- 55x12, 50x10, 50x8
Workout 5- 55x12, 55x10, 55x8
Workout 6- 55x12, 60x10, 65x8
Workout 7- 60x12, 65x10, 70x8
Workout 8- 70x12, 75x8, 80x6


Abs


Weighted Declines
Workout 1- 10x15, 10x12, 10x8
Workout 2- 15x8, 10x10, 10x12
Workout 3- 15x10, 15x8, 10x10
Workout 4- 15x12, 15x10, 15x8
Workout 5- 15x12, 20x10, 20x8
Workout 6- 20x12, 20x10, 20x8
Workout 7- 20x12, 25x10, 25x8
Workout 8- 25x12, 25x10, 25x8


Abdominal Pulldowns
- TDB

 

[JDid23]

legs/grip work/abs

Squat
225x3
225x2
230x2
230x2
235x1

1 leg DB RDL (per leg)
40x8
45x8
50x8

Then i alternated between grip work, calves, abs

Static Holds- 155, 145, 135 (going to increase each set 10 lbs per week)
Standing Calves- 100x8, 95x12, 90x15
Decline Situps- 10lbs x 15, 10lbs x 12, 10lbs x 8

DB Farmers Walks- 3 sets with 75s
Seated Calves- 45x12, 47.5x10, 50x8
Ab Pulldowns- 72.5KG, 65KG, 57.5KG


Good workout. After Workout 4 on my list, I'm going to add 1 assistance exercise for squats and 1 for hamstrings... probably bulgarians and either pullthroughs or leg curls.. most likely heavy pullthroughs to help my DL. Just want to get back in the swing of things first. Felt great today, and am currently making eggs and oatmeal every morning for breakfast.

 

[ExtraMile]

what are your goals now jdid?