off the smack and back on track!

[benzilla]

Hey, finding this forum really motivating, and this should kick it up a notch if I am committed!

Goals: Get up to 80kg (176lbs), get fitter and stronger. Train rotator cuff, I used to play water polo and dislocate my shoulder a fair bit, also build up muscle in this area to help hold it in place.

I really need to put on some weight, i'm 6'3" and about 75kg (165lbs) at the moment.

Standard workout:

Warm up:
row: 6mins

Session:
chin ups (machine) 3*8-12 reps
push ups 3*8-12 reps

Dips 3*8-12 reps
dumbell bicep curl 3*8-12 reps

incline bench press 3*8-12 reps

Fitness:
versa climber (1min easy, 1 min hard)
rower (9mins, 1 easy followed by 2 hard.
bike (7 mins hard)

Cool down:
ball crunch 3*8-12
bridges 2 * 20-30secs

stretches (back, chest/shoulders, quads and hamstrings).

[benzilla]

Tuesday night, 1 hour of yoga.
Wednesday morning, completed my standard training, except the fitness section. Was a bit light headed as I hadn't eaten enough. Had a big lunch after and bought some soy protein powder and had half a pint of milk with protein.

[benzilla]

1.5 hours of astanga yoga last night... quite fun!

[benzilla]

Saturday: my standard workout with a spin class instead of the cardio section.

The assistance with the chin-ups is now down to 14lbs and the dips are 13lbs. Felt pretty good after this workout!

[Kryptonite V]

Hi Ben!

The chosen exercises are okay, but the workout composition is a bit unbalanced.

You need to include your legs and core (lower back mainly)! Squats and barbell rows would be a good start.
Also, ditch the incline bench - you do enough pressing already, especially compared to how much you pull (not much).
There are many good exercises you could do, but for now, i'd say keep it simple: add squats and replace the incline bench with barbell rows.

Good luck with your training!

[benzilla]

Hi Ben!

The chosen exercises are okay, but the workout composition is a bit unbalanced.

You need to include your legs and core (lower back mainly)! Squats and barbell rows would be a good start.
Also, ditch the incline bench - you do enough pressing already, especially compared to how much you pull (not much).
There are many good exercises you could do, but for now, i'd say keep it simple: add squats and replace the incline bench with barbell rows.

Good luck with your training!

Thanks for the advice Kryptonite! Just got back from the gym, I'll take it on-board for my next session.

Just completed my full standard session, and feeling quite good.

Also completed 3*15 of each of the rotator cuff exercises from this link: http://www.bodyresults.com/E2RotatorCuff.asp today and yesterday.

[benzilla]

1.5hrs of yoga last night.


new standard workout, just completed today.

Warm up:
row: 6mins

stretching

Session:
chin ups (machine) 3*8-12 reps (13 lbs assist)
push ups 3*12 reps

Dips 3*8-12 reps (13 lbs assist)
dumbell bicep curl 3*12 reps

barbell rows 3*12
dead lift/shoulder press 3*12

squat 3*10 (30kg)

Fitness:
versa climber (1min easy, 1 min hard)
rower (9mins, 1 easy followed by 2 hard.
bike (7 mins hard)

Cool down:
ball crunch 3*8-12
bridges 3 * 20-30secs

stretches (back, chest/shoulders, quads and hamstrings).

Feel quite good after this! Just finished it off with a soy-protein shake and a banana.

[The Duke]

How did you get on with the squats?

[benzilla]

I did barbell squats, where the barbell can slide up and down in the frame. I've been shown this before, so that's what I was most comfortable with. It felt good, I'll see how sore I am after a day or two.

[benzilla]

Warm up:
row: 6mins

stretching

Session:
chin ups (machine) 3*8-12 reps (12 lbs assist)
push ups 3*12 reps

Dips 3*8-12 reps (12 lbs assist)
dumbell bicep curl 3*12 reps

barbell rows 3*12 (15kg)
dead lift/shoulder press 3*12 (15kg)

squat 3*10 (25kg)

Fitness:
versa climber (1min easy, 1 min hard)
rower (9mins, 1 easy followed by 2 hard.
bike (7 mins hard)

Cool down:
ball crunch 3*8-12
bridges 3 * 20-30secs

stretches (back, chest/shoulders, quads and hamstrings).

[benzilla]

Just completed my set, and ditched the cardio section. I'm going to leave it out for a while to see if I can gain some weight.

[benzilla]

Did another full set minus the cardio on wednesday, and did a spin class last night, feels like i have lost some fitness in only one week, and i definately have more tension in my neck and shoulders.

I'll probably bring back the cardio and eat even more.

[^toby^]

Ben! your "spec" is same is me! I am 6.3 75KG and now I'm 79 point something

as Hardcore said: why waste the energy to make yourself big to do cardio?

have fun getting big!

[benzilla]

Removed 1 plate for the chin-ups and dips, realized it's just the plate number and not lbs! I think it was 48lbs or 58lbs on plate 11?
Stepped up the bar for the shoulder press to 17.5kgs.

Chasing my bloody valentine to get up to 80kgs!

Warm up:
row: 6mins

stretching

Session:
chin ups (machine) 3*8-12 reps (#11 plate )
push ups 3*12 reps

Dips 3*8-12 reps (#11 plate)
dumbell bicep curl 3*12 reps

barbell rows 3*12 (15kg)
dead lift/shoulder press 3*12 (17.5kg)

squat 3*10 (25kg + bar)

Cool down:
ball crunch 3*8-12
bridges 3 * 20-30secs

stretches (back, chest/shoulders, quads and hamstrings).

[benzilla]

Same as previous entry, did some unassisted pull-ups and managed to do three at the end of my workout.

Probably the last entry for the year, flying back to Aus tonight for a wedding. So hopefully sunshine/surfing/mtb action! Can't wait!