Train wreck sack of shizz, but on here mad respect : 3J student learning from him

[simply_michael]

hey gang I am 38 years old ..bodyfat unknown .. I am 5'6 155 pounds . I am a horrific site to look at but that's not who I am . I suffered from series of dislocated shoulders . Last one was some twat at the gym changed out pins on squat rack and I didn't notice and on way down to squat side of barbell hit it and well barbell went one day shoulder went other. Luckly I had shoulder surgery so yea it didn't pop all the way out but it did 95 percent of way . However its like a lifestyle to me I popped it back in place by putting shape of arm in L and waiting horrific moments of shock and pain and then bam in . I then did legs with machines and biked 10 miles that day ...LIKE A BOSS. I tell the story to show dedication and determination . so yea maybe someone will read this and offer hope . Oh yea I am 10 months clean and sober today (on the 18th) . I , clearly don't use anything, but thought I would log cause I respect 3J ..so yea here I am . I might and probably will do the juicy juice after while

My workout (since shoulder dislocation was thanksgiving and day after YES twice and set it in place myself ) - Push Pull Legs ( 2 week hypertrophy : 2 week strength ..rinse repeat )

all suggestions and comments considered .. cause after all u know better than I.. cause ur in way better shape and clearly I am not ..so without further ass hat talk .. the work outs . I decided to log here for respect for 3J and also cause this community is honest and rocks ..and no bullshit and will tell me the hows and what nots .

sorry for nasty pics ...only gets better right ..also I tried EC stack for two days but urination issues always having to "think" I should go or when did was dribbles .. so any advice or any other product u all can think of . .. thanks again sorry for grossness I feel ashamed posting but hell I figures we all start somewhere least I have balls to show u
****DISCLAIMER****

I can't afford 3J so I am reading all I can by him and implementing .

 

[simply_michael]

workouts : hypertrophy
First workout since shoulder dislocated and about 2 weeks off ..
I am doing for rehab -Push/Pull/Legs routine : 2 days on 1 day off . I wll be doing rehab exercises/cardio on off day (probably high intensity )

Push Workout
Incline Dumbbell Press
4 sets of 12 reps x 20 pounds - should tight . stay

Flat Dumbbell Press
4x12@20# -- Stay

Seated Dumbbell Press
4x12@20# -- Stay

Upward Cable Fly
5x15@5# --Up

V Bar Tricep Pushdown
5x12@15# --up

Leg Raises on precor machine
5 setsx12,x12,x10,x8,x7

------------------------------------
Pull Workout

Wide Grip Pulldowns
4 sets of 10 reps @ 55 pounds -- up

One Arm Bent Over Dumbbell Rows
4x12@20# --stay

Cybex Pulldown Machine
4x15@50# --up

E-Z Bar Curl
5x15@30# -- stay (could feel it in left shoulder blade )

Dumbbell Upright Row
4x15@5# -- stay due to rehab slowly

Face Pulls
4x15@15# -- up


4x12@50# -- Stay
---------------------------
Leg Day (written pound x reps per set )

Squats w dumbbells (shoulder wasn't able to stretch length to hold it)
@10#(each hand) x15,x15,x15,x15,x15 -up

Deadlifts w Dumbbells
@10#(each hand)x12,x12,x12 -up

Leg Curl
@30#x12,x12,x12 -- up

Lunges (per leg)
@5# x12 --stay work up to 3 sets of 12

Seated Calf raises
@25# x15,x15,x15,x15,x15,

So found out I need to stretch shoulders so will buy a band and work out that . sucks I couldn't stretch it to squat but man did dumbbell squats blaze me out .Ok so I suck at lunges always have so will add them in rotation . good times.

Hi to everyone reading

__________________

Push Workout

Flat Dumbbell Press
20#x15,x15,x15,x15,x15 --stay

Dumbbell Overhead Press
10#x12,x12,x12,x12,x12 -- up

Hammer Strength Iso Lateral Bench Press
20#x12,x12,x12,x12 --stay

Hammer Strength Seated Dip
30#x15,x15,x15,x15,x15 --up

Rope Tricep Pushdowns
15#x15,x15,x15,x15,x15 --up

__________________

Pull workout

Pull up with assisted machine neutral grip
20#x12,x8,x5,x4 --stay

Partial Deadlifts
45#x10,x10,x10,x10 --up

One Arm Dumbbell Rows
20#x15,x15,x15,x15 --stay

Standing Dumbbell Curl
5#x15,x15,x15,x15,x15 --up

Dumbbell lateral Raise
2.5#x15,x15,x15,x15 --stay

Face Pulls w/ropes
20#x15,x15,x15,x15 -- stay
----------------------------------------
Legs workout

Sumo Deadlift
95#x8x8x8x8-- stay

Front Squat
45#x12x12x7 -- stay

Leg Curl
30#x12x12x12x12 -- up

Leg Extension
50#x12x12x12x12 --up

Seated Calf Raises
25#x15x15x15x15x15
--------------------------

sorry ment 2 weeks doing hypertrophy work outs then two weeks strength

 

[simply_michael]

Push Workout today's work out . also now in the strength rotation

Incline Barbell Press
65#x6x6x6 --up

Flat Barbell Bench Press
65#x8x8x8x8 -- up

Seated Dumbbell Press
20#x10x10x10 --up

Upright Cable Flys
10#x15x15x15x15x10 --stay

Rope Tricep Pushdown
25#x12x12x12 --up

Ab Workout
Rope Pull down - 35#x20
Leg Raises - Bodyweight x15
Wood Chops - 15#x15 each side
Decline Sit up - Bodyweight x15

I wanna build up to doing this circuit at least 3x

Post Workout Cardio
1.12 miles on treadmill at speed 7 . jumping on and off running till out of speed then off 30 seconds to 1 min then back on . duration 10 minutes .
I wanna work up to 20 minutes duration


there u go gain caught up .. thanks

welp that's a day for me Pull exercises tomorrow

HI TO ALL READING

 

[halfwit]

+Respect. It's no easy task starting from square one and taking all the possible steps needed to realize goals you've set for yourself. Stick with it, you'll start seeing results before you know it, and you'll be much better off in the long-term. I wish you the best of luck, and look forward to your updates.

My .02c

 

[simply_michael]

+Respect. It's no easy task starting from square one and taking all the possible steps needed to realize goals you've set for yourself. Stick with it, you'll start seeing results before you know it, and you'll be much better off in the long-term. I wish you the best of luck, and look forward to your updates.

My .02c

thanks so much and any tips or advise I welcome .. u have 2 more cents then I do ... thanks


***disclaimer***

This will be the log that vets built from ground up . sure I will research read and what not but BRO science is the best

 

[simply_michael]

Pull Workout

Wide Grip Pull Downs
85#x8x8x8 --up

One Arm Bent Over Rows
30#x8x8x8x8 --up

Cybex Pull Down Machine
70#x8x8x8x8 --up

E-z Bar Curl
60#x8x8x8x8 -- up

Dumbbell Upright Row
15#x10x10 -- stay shoulder issues work up to 4 sets

Face Pull w/Rope
25#x10x10x10x10 -- up

Post Workout Cardio

Treadmill 10 minutes on level 7 speed - Sprints ...run as long as I can rest 30 seconds and repeat . (goal is to work up to 20 minutes )

Again those reading thanks . low weights due to shoulder dislocation twice thanksgiving and thanksgiving day after . However placed back in myself so starting from scratch and I really listen to my body when it comes to weights . I figure 3 months from now it won't matter point is I get to beast mode

 

[simply_michael]

Legs Workout

Squats
125 x4x4x4x4 -- up (first time using bar the shoulder needed stretched cause was tight in the placement will work on that but low on weight cause honestly afraid it will pop out I know it wont but still all I need lol )

Deadlifts
135x6x6x6 --up

Leg Curl
60x8x8x8 -- up

Lunges Dumbbell
5 pounds each hand x8x8x8

Seated calf raise
45x10x10x10x10x10

no cardio gym closing early and closed all day tomorrow ..forced rest day .

 

[halfwit]

thanks so much and any tips or advise I welcome .. u have 2 more cents then I do ... thanks


***disclaimer***

This will be the log that vets built from ground up . sure I will research read and what not but BRO science is the best

Honestly the best advice I can give you would be:

1. Be consistent. There are days where NOBODY wants to go to the gym, but forcing yourself to go NO MATTER WHAT will help you reach those goals. Besides, once you're done - you're happy you went.

2. Take your time. I know how we all want to get to that end point as fast as possible, but unfortunately the human body doesn't work that way. If you push yourself into heavier poundages than your body is able to adjust to, you will find yourself with an injury. Remember, it's not just the end result that matters; it's also the journey there.

3. Practice/refine good form. While learning how to do the multitude of exercises designed to improve your body, it's best to learn them properly when the weight is still relatively light. If you start to "cheat" in the beginning, you'll continue to do so and have a very hard time making corrections later on. If you can practice good form now, you'll maintain that form and not only see better results, but suffer less injury.

4. Diet, diet, diet. You obviously have caught onto this "secret" that many still don't fully understand. There are far too many folks out there that jump onto the drugs thinking they are the magic answer to "getting swole". Gains are made in the kitchen, not anywhere else. I encourage you to continue reading up on diet and keep learning as much as you can. I honestly still have a lot to learn myself and strongly urge you to get this portion down first. Don't forget to adjust your diet either. What worked for you in the beginning likely won't work for you six months from now as you will have added a considerable amount of lean mass and lost some body fat. It's a continuing process for those of us not blessed with amazing genetics.

5. Listen to your body. If you start to feel pain when say, doing dumbbell curls in your elbow - it's time to slow down and reassess what's going on. Tendons/ligaments/joints do not grow at the same rate as muscle tissue, and may need to be babied. Warming up/stretching will help with this considerably, but do not be afraid to drop that weight down a notch or skip a lift because it hurts when you do it. "Pushing through the pain" is a quick way to find yourself with torn tendons or another kind of injury. The body is smarter than we are and sends us these pain signals for a reason - listen to them and adjust as necessary.

Hope this helps.

 

[Dreaded Pirate Roberts]

Nice advise Halfwit.... It very easy to think the drugs will do it all. They just help in the process of your diet program and your training.

 

[simply_michael]

Push Workout

Flat Barbell Bench Press
95x6x6x6x6 -- up

Overhead Dumbbell Press
30x6x6x6x6 --up

Hammer Strength Press
30 (pounds total )x8x8x8x8 -- up

Hammer Strength Dips
60 (pounds total) x8x8x8x8 -- up

Rope Push Down
30x10x10x10x10 --up

Post Workout Cardio

Treadmill 10 minutes on level 7 speed - Sprints ...run as long as I can rest 30 seconds and repeat . (goal is to work up to 20 minutes )


Really didn't wanna do post cardio - Excuse was I had the wrong shoes on .. then I asked myself ...WWCND.... what would Chuck Norris do

enough said

 

[simply_michael]

Pull Workout back after holiday ... to the grind batman

Neutral Grip Chin (assisted machine due to shoulder)
20# assisted x12x10x5x4

Rack Pulls
145#x6x6x6 - up

Dumbbell Rows
30#x10x10x10 - up

Dumbbell Curls
30#x8x8x8x8 - up

Lateral Dumbbell Raise
5#x10x10x10x10 - up

Face Pull
25#x8x8x8x8 - up

Post Cardio

Treadmill
Incline :10
Speed: 3.5
Duration :20 minutes
Heart Rate :151

 

[simply_michael]

im still here been working out but not logging then death of best friend and then sickness but I continue on .

chest workout

Barbell Bench Press (x15,x8,xabsolute fail)
100#x10,100#x8,120#x4 up

Incline Bench Press (x15,x8,xab fail)
65#x15,75#x8,85#x8 up

Incline Dumbbell Flys(x15,xab fail)
20#x15,30#x8 up

Hammer Strength Dips (xab fail)
130#x5 up

Post Workout Cardio
Recumbent Bike
level 5 resistance
Duration 5 min
1 mile done

So sick can't swallow sore throat mega time !!! still went gym but couldn't breathe but clearly alive lol

 

[simply_michael]

im back and logging now as usual .. death of two people and moving to Columbus ohio soon got the best of me but here is recent logging

Chest Workout

Barbell Bench Press
15 reps x 105# - only did 10 reps
8x105#
Absolute failure - 4x125#

Incline Barbell Bench Press
15x55#
8x65#
Ab fail- 10x85# up

Incline Dumbbell Flys
15x20#
Ab Fail- 10x25#

Hammer Strength Dips
Ab Fail - 7x125#

Post Cardio
recumbent bike 2.17 miles heart rate 127 level 4

--------------------------------------------------------------

Back

Deadlifts
15x95#
8x115#
Ab Fail-- 5x135#

Bent Over Barbell Rows
12x40#
8x50#
Ab Fail- 7x70#

Seated Cable Rows
15x70#
Ab Fail- 6x100#

Wide Grip Pulldown
Ab Fail - 6x120#

Post Cardio
recumbent bike 2.17 miles level 4
----------------------------------------

Shoulders

Seated Dumbbell Front Press
20x15#
8x20#
Ab Fail - 10x30#

Dumbbell Shrugs
15x15#
8x20#
Ab Fail- 10x25#

Lateral Raise
15x2.5#
8x5#
Ab Fail - 7x10#

Bent Over Raises
15x2.5#
Ab Fail- 5x10#

Post Cardio
Recumbent bike , level 4 , 15 minutes , 3.30 miles
------------------------------------------------------

Biceps and Triceps

Standing Barbell Curl
20x40#
8x50#
Ab Fail- 5x60#

Preacher Curl Hammer Strength
15x25#
Ab Fail- 10x35#

Incline Dumbbell Curl
Ab Fail- 5x20#

French Press Dumbbell
20x10#
8x15#
Ab Fail - 8x20#

Triceps Pushdown with Straight Bar
15x30#
Ab Fail- 11x35#

Triceps Pushdown with Rope
Ab Fail - 9x42.5

Post Cardio
Recumbent Bike - Level 4- Heart Rate 109 - 3.03 miles
-----------------------------------------------------
Legs

Squats
20x65#
8x85#
Ab Fail- 5x105#

Leg Press Machine
15x sled weight (75 Pounds)
8x 95#
Ab Fail- 8x115#

Leg Extention - techno gym
Ab Fail- 10x70#

Deadlifts
15x95#
8x115#
Ab Fail- 8x135#

Leg Curl (techno gym)
Ab Fail - 12x50#

Standing Calf Raise
20x110#
15x130#
Ab Failure- 8x150# up

Post Cardio
Treadmill - Speed 5 - level 0 - .40 miles

----------------------------------------------

Chest Workout

Barbell Bench Press
15 reps x 95#
8x115#
Absolute failure - 5x135# up

Incline Barbell Bench Press
15x65#
8x85#
Ab fail- 4x105# up

Incline Dumbbell Flys
15x25#
Ab Fail- 10x30# up

Hammer Strength Dips
Ab Fail - 8x140#

Post Cardio
Treadmill - 5 minutes- Speed 5 - No incline - .41 miles

shew all caught up lol and today is rest day but going to do cardio and abs ..

 

[simply_michael]

Abs

Cable Crunches
15x35#
10x42.5#
Ab Failure- 5x57.5#

Leg Raises
Bodyweight x10x10x6

Plank hold
30 seconds,34 seconds , 35 seconds

Boso Ball crunches with weight
15x bodyweight
10x5#
Ab Fail- 7x25#

Standing Wood Chop Cable
15x22.5#
10x25#
Ab Fail- 10x30#

Post Workout Cardio
Recumbent Bike - level 4- 5 minutes- 1 mile

 

[simply_michael]

Back

Deadlifts
15x115#
8x135#
Ab Fail-- 4x155# up

Bent Over Barbell Rows
12x50#
8x70#
Ab Fail- 6x80# up

Seated Cable Rows
15x80#
Ab Fail- 4x120# stay

Wide Grip Pulldown
Ab Fail - 2x140#,2x120#

Post Cardio
Treadmill -.40 miles - level 5 speed -no incline - 5 minutes

 

[simply_michael]

Shoulders

Seated Dumbbell Front Press
20x20#
8x30#
Ab Fail - 9x35#

Dumbbell Shrugs
15x20#
8x25#
Ab Fail- 9x35#

Lateral Raise
15x5#
8x10#
Ab Fail - 3x15#

Bent Over Raises
15x5#
Ab Fail- 7x15#

Post Cardio
Treadmill , level 5 , 10 minutes , .50 miles


thanks for still reading and following --those who are lol

 

[Noob84]

Just out of curiosity, how come your last set always has both more reps AND weight than your second set?
That doesn't make any sense to me.

 

[simply_michael]

Just out of curiosity, how come your last set always has both more reps AND weight than your second set?
That doesn't make any sense to me.

Great question - I had shoulder surgery and then partial dislocated after that with a weight room frak accident so had to start w ground level - so last set suppose to be no greater than 5 reps so when I see it's over I increase weight and wanted to make it progressive so shoulder heals and strengthen properly

 

[Noob84]

My point was, looking at shrugs for example:
If you can do 9 reps on your 3rd set with the 35s, why did you stop at 8 reps with the 25s???
Seems like you should be able to do at least 15ish reps with the lighter dbs.
IMHO - every set to failure, no cheating.

 

[simply_michael]

My point was, looking at shrugs for example:
If you can do 9 reps on your 3rd set with the 35s, why did you stop at 8 reps with the 25s???
Seems like you should be able to do at least 15ish reps with the lighter dbs.
IMHO - every set to failure, no cheating.

I get that just for my sets it should be 15x is a warm up of sorts then next should be for 8 reps at almost max then the ab failure one is 1 rep to 5 reps lower the better but will be out of line while recovering and healing progressively - but higher weights will even out better and then incorporate your theory of failure just don't wanna do to quick and injure of tear