Energetical's Back to Build Log - 2010

[Energetical]

Finally starting my workout Journal, thanks for all the motivational comments off you guys the last couple of months, its really give me the drive to start back !

Currently got a injury in lower abdominal area, Muscle strain near V-taper so I need to be careful with most core exercises and any form of leg raises are out of the routine altogether for now. I have lost over 15lb and a lot of strength since Novemeber due to this injury, currently at 168lb, 11%bf. Here's some pics, (old-to-new)



Extra Work on:
Upper Chest and overall Depth
Overall back thickness
Bigger Arms

Key Pointers:
Max Warm up - Prevent further injuries I've added dynamic stretching and conditioning.

Progressive Overload - I always strive to lift more weight or more volume.

Weider Principles - I respond well to "Passed Failure" and "Drop Sets" which I'll be adding to my routine. Thanks Joe !

Mix things up - Will be trying band work and other interesting exercises that I'll be stealing off training guru Kane Sumabat

Diet

Medium Carbs (derived from oats, sweet pots, brown rice and wholewheat pasta, wholewheat breads, greens/fibrous veg . . .)

High protein (derived from chicken, turkey, salmon, whole eggs and occassional steak, pro peptide, Multi-source Protein shakes . . .)

Low/Average Fats (derived from virgin olive oils, natural peanut butter, fish oils and egg yolks)

*Will be cycling carbs on training/recovery days to keep bodyfat and water weight down. Also might have the odd week low carb, again to tighten up and feel better !


Supplements
Currently taking Gaspari's Sizeon and Sumperpump250, also when I can afford it, pro peptides and mulit-stage protein shakes (Bulk buy)

Hope you'll enjoy my workout thread guys, will try and keep it updated.

[Energetical]

Training
*Always try and train in the morning, this keeps intensity high but with college and other things, usually train in the evening most of the week.

This is what I'll be following to start off:

Day 1 Volume Back/Conditioning
Day 2 Heavy Chest/Tris/Abs
Day 3 Rest
Day 4 Legs/Abs
Day 5 Rest
Day 6 Heavy Back/Bis/Abs
Day 7 Rest

*No shoulders yet, Its gone to the bottom of the priorities list until I've brought back the rest of my size and strength.

[DH]

Awesome. Our first member log - can't wait to see the results

What are your major goals? How is your diet while in college - assuming you're staying in the dorms?

[Energetical]

My main goal is basically restoring what I once had haha. I took a gap here in 2008 so I was a lot more dedicated and organised to training. Lost a lot of weight since then. My aim at the moment is to gain lean muscle and strength, maybe work on serious mass when I get more organised in myself.

My diet is getting better, still adapting to college and money budget. Been constanly changing methods atm, I've pretty carb sensitive and my bodies carrying too much water some days. Its been "trail and error" the last month when it comes into diet and college, just keeping proteins high and plenty of cleans foods so I atleast won't lose any more weight.

*btw living with girl friend, the college is a 40 minute drive . . .

[Energetical]

31-3-2010

Sorry for late reply, been busy with college etc, Easter holiday now, so hitting the weights hard Been busy this week, had to delay Tuesdays workout to Wednesday.

Heavy Chest & Triceps:

Flat Bench
132lb/60kgx10
176lb/80kgx8
176lb/80kgx8
198lb/90kgx4

Incline Dumbell
99lb/45kgx8
121lb/55kgx6
121lb/55kgx4

Pec-Dec Machine
110lb/50kgx10
130lb/60kgx7
130lb/60kgx6

Cable Crossovers (Downward Action)
80lb/36kgx10
80lb/36kgx6

Tricep Rope Pulldown
30lbx/13kgx10
40lb/18kgx8 (ss)
30lb/13kgx5 (ss)

Tricep Press/Dip Machine
88lb/40kgx8
154lb/70kgx8
154lb/70kgx6

Decline Crunches
1x20-40
10kgx20
1x20-40
10kgx20
1xfailure

I know the rep range is confusing, I'm still getting back into routine, was working on strength principles and overloading the muscle to respond. Woke up aching hard this morning haha, loving it.


Seems to be working well, never had such a pump after training, heres pics of this week, two after Monday's workout, and two last night:
175lb: