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  #51  
Old 09-19-2009, 06:32 PM
Gregsimo Gregsimo is offline
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i play football every sunday so class that as cardio, i also try and go swimming once a week. If i cant do either i usually just do some sprints.
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  #52  
Old 09-21-2009, 12:37 PM
Gregsimo Gregsimo is offline
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Day 14
Weight 158.1lbs

Squats
44x5x2
110x5x1
154x3x1
192.5x2x1
214.5x5x2
214.5x3x1

bench
44x5x2
82.5x5x1
99x3x1
115.5x2x1
143x5x3 (PR)

Deadlifts
88x5x1
143x5x2
170.5x3x1
203.5x2x1
231x5x1 (PR)

Im disappointed today as i failed after 3 reps on my last set of squats. My form was well off as the weight felt too heavy to handle, im considering starting squats from scratch again, possibly going back down to 160lbs and work back up in 10lb jumps to improve my form.
Bench press and deadlifts were great and i hit PR's for both. Deadlifts are beginning to feel very heavy so in couple of workouts time i'll do lower increases in weight.
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Last edited by Gregsimo; 09-21-2009 at 12:39 PM.
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  #53  
Old 09-23-2009, 04:09 PM
Gregsimo Gregsimo is offline
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day 16
weight 158.7lbs

No training today, or possibly for a week or so as i fell down the stairs yesterday, my knee is the size of a grapefruit and ive pulled my lower back to the point that i cant bend at the waist . i needed to deload but never expected to do so because of injury. just hope im not out too long, in the mean time all i can do without anything hurting is pushups, chins and curls at home!
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  #54  
Old 09-27-2009, 10:01 AM
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Ellingham Ellingham is offline
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Quote:
Originally Posted by Gregsimo View Post
day 16
weight 158.7lbs

No training today, or possibly for a week or so as i fell down the stairs yesterday, my knee is the size of a grapefruit and ive pulled my lower back to the point that i cant bend at the waist . i needed to deload but never expected to do so because of injury. just hope im not out too long, in the mean time all i can do without anything hurting is pushups, chins and curls at home!
sorry to here that mate, and hope the knee gets better soon!
getting my money this week so will be starting a bulk in 2 weeks time
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  #55  
Old 09-27-2009, 04:30 PM
Gregsimo Gregsimo is offline
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the swelling has gone down now, and im walking ok, going to head back to the gym tomorrow and do my old split again, not doing legs until i feel no pain, should be ok in a week or so tops.
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  #56  
Old 09-28-2009, 12:34 PM
Gregsimo Gregsimo is offline
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well woke up this morning and my knee felt almost 100% so i decided to go ahead with a full workout.
Weight 159.3lbs

Back, bis, forearms

Pendlay Rows
110x13
121x9x2

Deadlifts
88x5x1
148.5x5x2
198x3x1
220x7 (PR)

Lat pulldowns
110x12
121x8
132x5

Standing BB curls
60x13
60x10
70x6

Reverse wrist curls w/ wrist curls
25x10/50x10
25x10/40x12
25x9/40x12

Felt really good being back in the gym, after 7 days i was refreshed and felt very strong, after doing the starting strength routine for a few weeks it felt wierd training using isolation exercises, but im also training some things for strength, especially all my compound lifts. I'll be keeping deadlifts, shoulder press, bench and rows below 8 reps, but im going to do squats in the range of 10-15 from now on until i feel my knee will handle the weight as when i do a bottom squat position i am getting a dull ache within the joint.
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Last edited by Gregsimo; 09-28-2009 at 12:35 PM. Reason: grammar mistakes
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  #57  
Old 09-29-2009, 04:11 PM
Gregsimo Gregsimo is offline
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Day 22
Weight 159.9lbs

Leg day :s

Squats
143x8x2

Leg extentions
110x9
100x9x2

Calves (DC style)
90x12 (5 second negative, 10 second stretch per rep)
105x10 (5 second negative)

Hamstring curls
50x14 (PR)
50x11
50x9

My knee still feels weak and after 2 sets of light squats it was aching so i decided to stop squatting. i also felt a slight twinge while doing leg extentions which resulted in me falling a couple of reps short of normal. Other than that everything else was spot on.
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  #58  
Old 09-30-2009, 02:17 PM
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how long do you think before you start SS again?
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  #59  
Old 09-30-2009, 03:27 PM
Gregsimo Gregsimo is offline
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im not sure mate, might give it a month or so to make sure my knee is back to 100% and in the meantime i can only do light squats and cant push to 100% on leg extentions without any pain. and even when i do SS again im starting off on lighter weights than i did before on squats just to make sure my form is spot on.
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  #60  
Old 10-01-2009, 04:08 PM
Gregsimo Gregsimo is offline
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Day 24
Weight 158.6lbs

Back and Forearms

Wide grip chins
BWx8
BWx7
BWx6
BWx4

Smith machine behind back shrugs
165x13
176x10
198x8

Rear delt laterals
20'sx11
22'sx10
25'sx7

Reverse curls
40x14
40x12x2
40x11

Wrist curls
50x15
50x13
50x10

Im getting back into the swing of things, took things easy on shrugs as i havent done direct trap work for a month or so. Really hammered my forearms and left the gym with a massive pump.
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