Skulls log

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skullsmasher

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Might as well start up my log on here. My diet will be a approximations when described.

weight:225
age 24
BF%20 ish

goals:
rehab my shoulder(s)
get to 12-15% BF at 190-200

Gonna cut, hopefully get to a better BF% and get in better cardiovascular condition, Rehab my shoulder as much as possible, then run my cycle if all goes well.(knock on wood). Ill take a look at everything again and evaluate myself within the next 2-3 months and go from there.

Gonna be aiming for 190g carbs/250g protein/(75g fat too much?)
total-2,235 cals
(any opinions on this are welcomed)

Monday
diet:
oats/water (25g carbs- yum
pretein 2 scoops (48g)
Sandwich on whole wheat/4 slices turkey (25g protein/33g carbs/3.5g fat)
oats-25g carbs
1 glass milk (10g pro/15g carbs/2.5g fat)
lift
1 package turkey luch meat (27g pro/1gfat/1g carbs) milk/protein (34 g pro/16g carbs)
2 tbsp nuts (?) 2 tbsp PB
1 scoop pro/milk (34g pro/15g carbs/2.5g fat

WO:
lateral raises
10 each armx15, 10, 8
INC DB BP
20eax18, 12, 9 / 30eax10, 8, 6
Flat DB BP
30eax10, 8, 8
military presses
45x12, 8
DB Shrugs
30eax15, 12, 10
Skullcrushers
45x15, 12, 8
Tri PDs
50x12, 10, 6

I hate my shoulder, cant wait to get it looked at by the doc, hopefully I can come to some conclusion as to what I can do to make it beter if at all. It didnt hurt but, only becuase I know when to stop before it will. I can menatlly and muscular-strength-wise do much more but, my fuckin shoulder just starts to get overly sore, to the point where it will hurt if I keep going. takin hella glucosamine/chondroitin/vitc/CEE/taurine so well see if that helps. the glucosamine usually does but, I havent took it in a few weeks, gotta build it back up before I feel anything.


Tue

jogged, then walked for a mile and a half (maybe more) to my POBox which took about 54 minutes total. as soon as I woke

Diet
oats (30g carbs)
protein (25g)
Sandwich (25g pro/32g carbs/3g fat)
FELT LIKE CRAP, had no energy or stamina for a while until I ate:
Lean ground turkey burritos(flour tortilla, fat free cheese, salsa, turkey (50g pro/45g carbs/8g fat))
then I felt much better
Another burrito (25g pro/20g carbs/4g fat)
protein scoops (48g pro)
Didnt go exactly as planned.
 
wed
Had to get my truck unstuck from the damn mud which took up most of my day until I left to work. Had to take care of my daughter until I left, and dropped her at babaysitters house. Managed to get in a little lifting though.

Diet
sandwhich (25g pro/30g carbs/2g fat)
oats (15g carbs) Not much, no water
protein (48g pro)
chili (18g pro/50g carbs/6g fat)
still eating.....

WO:
pulldowns
80x18, 12, 10, 10
DB curls
20eax12, 10, 9

Did not get in what I wanted to do. Sucks, I was really pressed for time. I was doin that with my daughter outside with me, lol but, when she needs me, everything else doesnt matter.

got my luch packed with me today, plus they got a killer buffet with chickedn and shrimp tonight.
 
Im definately feelin these vasapros.

Let me know what you guys see wrong, I know it aint perfect. Ive just had a rough month and a half, movin an changin my schedule an shit. only lifted maybe 5 times the last month. cleaned my diet up quite a bit, believe it or not.
 
Yea, I gotta get others opinions/input. Cant wait to get my shoulder checked out. It really limits me. If it were OK it would be so much friggin better. I could go to my potential. Its got me weak as hell right now.

ya know that point when yer liftin and ya go:
"ok, push out three more, jus three more"?

I gotta go:
"Ok, dont go too much more, or yer shoulder is gonna get fucked up again".
 
3rd vasapros got me pretty amped. just ate a whole tub of cottage cheese, an Im already feelin hungry again though.
 
got a whole bowl of lean turkey to eat for the rest of tonight, plus a couple tortillas and protein powder. lookin at it now, I think I need to get everything up a little.
 
Thur

10:30 am-
1x vasapro
1x glucosamiine chondroitin complex
1x Vitc 1 gram
Jogged for 1/2 a mile
A bunch of band work for both shoulders. Mostly arms tucked to sides and rotating forearms out and in. I did 8-12 sets, hopefully this will help and not be too much for my shoulders. Felt better the more I did, in a way.

11:45 am-
1/2 cup oats w/protein (25carb/30pro)
1x vasapro
200mg caffeine

1:15 pm-
bowl turkey (25pro)
1 cup coffee

3:00pm-
1x vasapro
1x Ibuprofen
1x osteo biflex
Peanuts (26g fat/6g carbs/12g pro)

6:30-
1x vasapro
3 chicken breasts (66 pro)

(the vasapros seem to make food just go right through me. No bad hunger pains or anything though. Just a little jittery off 4.No "comedown" from them either. I could probly tolerate 1-2 more but, I wont be going that far.)

Still eatin..............
 
(for tomorrow)

Fri

Eat:
chicken breasts
turkey meat
2 tbsp PB
veggies mixed
2 glasses milk/ 2 scoops protein
2 scoops pro/half cup milk
cottage cheese

Lift:

Suats
135x15, 10, 10
SLDL
115x15, 12, 8
Ham curls
35x15, 14, 10
Leg ext
Knee hurt.........great
Calf raises
135x16
Crunches
65
 
sat & sun

just did some band work and the fuckers broke on my ass. So now I gotta buy a new roll or see if the PT will hook me up.

Diet is boring and not fun at all but, hey I aint doin it cause its fun right? Its hard though, seriously. Defniately moreso than lifting for me anyways. Worse thing Ive ate in the last couple weeks was probly a bowl of chili w/cheese (16g pro/36g carbs/ 15g fat). Ive been cuttin off virtualy all carbs 4-5 hrs before bed.
 
mon-

OK, this probly aint gonna make sense to anyone but, here it is.

Lift:

warmup with 5lb and 10lb laterals for 25 reps x 3 sets

Inc DB BP
20eax18, 30eax15, 13, 8

DB BP
30x10, 8, 5

BB rows
45x12, 95x17, 14, 12

Shoulder presses BB
45x8

Upright rows
45x12, 8

DB Shrugs
30eax16, 15, 13

DB Sh Presses
20eax14, 13, 12

Skullcrushers
45x12,10

DB curls
20eax14, 10, 8

Tricep PDs
50x14, 12, 8

Im gonna be stickin with this for a while to just switch it up and see if I can get teh gains I got off it before. My split is this:

Mon-chest/shoulders/back/bis/tris
tue-cardio
wed-quads/hams/calves/abs/lowback
thu-cardio
fri-chest/sho/back/bis/tris
sat&sun - band work/cardio
repeat starting with next WO

I was looking through my old logbook from almost two years ago, and I was making progress with this, then got injured (almost dislocated right shoulder but, not actually) and just went off in another direction. I was thinking It might help avoid overtraining, considering for me personally if I am sore, I recover completely (as far as I can physically tell) in three whole days most of the time. Im sure yall got some opinions on it so let me know. Im not even sure whats gonna work for me at this point. My shoulder is gonna limit me no matter what split/routine I do. Like I said, I gotta be careful of my shoulder so thats also why the high reps. Ill be making a doc appt ASAP, see what they say. Hopefully they can help me get back to where I can be.
 
tue

think I pulled my back a little. should be OK though. its the least of my worries.

ran to my Post office, only made it half wy there before I had to slow down.

been eatin same boring shit every day. been gettin no less than 150g carbs and 175g pro. I eat oats and water in the morning, just drink it. Diet is so hard for me.
 
Suats
135x20 (holy shit, I was fuckin done), 6, 6
SLDL
135x10, 8, 6
Ham curls
35x14, 13, 10
Leg ext
25x18........didnt want to hurt knee like last time.
Calf raises
135x15
Crunches
100

Stretched the hell out of my legs, felt good.

As I am sittin here, my chest feels like my heart is beating kinda hard (vasopros) so, I drank more water. Seemed to make me feel much better. Didn't know it would make that much of a difference, two glasses of water. Gotta drink even more than I already am, looks like ill be going to the bathroom 4 times a night now.
 
good looking workout. Better bump up the weight for that set of 20. That way you don't have to do anything after your squats:) But i'm a huge fan of 1-2exercise workouts
 
Matt76 said:
good looking workout. Better bump up the weight for that set of 20. That way you don't have to do anything after your squats:) But i'm a huge fan of 1-2exercise workouts
Click to expand...


Eh, it was OK thanks man. Ill bump the weight when my weak ass can handle it. What do you think of 5 sets of squats, then maybe 1-2 sets of the others? I dunno, as long as I keep lifting and keeping track I suppose. I am just so injury ridden and accident prone right now, its almost depressing.
 
Ill be goin to the doctor for my shoulder, back and knee sometime now that I have insurance, god I cant wait to take care of these obstacles.
 
Just be careful you don't hurt yourself further, whatever you do!!

I hate 20 rep squats!!!! They're brutal.
 
irongirl said:
Just be careful you don't hurt yourself further, whatever you do!!

I hate 20 rep squats!!!! They're brutal.
Click to expand...


I try, thats why my WOs are so light now. I just hate not lifting though. If I dont lift, or do somekind of activity I feel like a panzy.
 
20 rep squats are all I grow on. Anything lower and I just get leaner legs.
 
Fri


My back was tweakde when I woke up, due to the position I was in while sleeping i guess. Doesnt help that my girl, my kid and me all sleep in a full ( Im not sure but the thing is small). Took some ibuprofen and iced it. Felt like it'd be alright.


Warmup
stretch
laterals 5x25, 25, 20

DB BP
20eax20
30eax16, 12, 8

Pulldowns
80x18, 90x10, 8

Upright rows
65x8, 6, 45x12

DB Shouler press
20eax16, 14, 12

Shrugs
30eax18, 17, 14

BB curls
65x15, 12, 8

Tri PDs
50x15, 60x10, 8

BB wrist curls
65x18, 14, 12
 
Your workout looks similar to what dorian yates use to do. Are those one set for every exercise??
 
well you might say so, my rest periods differ so one might call them rest-pauses or something. I personally dont like long rest periods ie more than 2 minutes at the most.
 
Gotta write down my logbook entries.

I have been in a lot more pain than usual from this shoulder of mine. I ordered a whole roll of the green and grey thera-bands. hopefully I will get em soon. I liked using the bands when i cant lift and to warm up. they also seemed to be helping, until they broke.

I have appts to see a chiro (Back isnt my main concern but, might as well check it out with my new ins) and an ortho in the next coupple weeks. I hope to god I can get back to being able to lift like I used to.
I got a new log that I write everything down in. 225 pages, every page can hold probly 4 days worth of lifting info, my goal is to use all of the pages.
 
I have dislocated my right shoulder 6 times, last of which was 3 years ago. I seem to have an impingement/Bursitis in my left now and it is giving me more problems then my right by far.

I dont know when exactly I hurt em, maybe in a car accident, maybe from doing behind the neck shoulder presses/flat barbell benching too heavy.
 
I also had a compressed disc in L-4/L-5 which rarely gives me problems.
 
Ive been stickin to the saem routine, jus lgihter weight. tryin to be as careful as possible with my shoulder. Thses thera-bands are great! I have an increaed ROM and less pain when lifting, which I am assuming is because I have been warming up with rotator cuff exercises and doin like 3-8 sets with these almost every day. When I do em it makes my shoulder feel much better for some reason. I can feel it in the joint as opposed to the delts. I can feel em gettin worked and it feels really good. I will definately keep using these. I have also just stuck to DBs with whatever ROM feels good. I have been almost abel to go back to a full ROM sometimes.

Went to one chiropractor who was a friggin joke, he said I nee dto drink more green tea and take 2g vit c............TO FIX MY BACK!!??? They might help to an extent but, I didnt buy it. So I talked to a few other people on other boards and found a chiro that does more hands on type wor. I have an appt with him tomorrow. also have a appt for a ortho on the 7th to evaluate my shoulder(s)
 
I hear ya about the shoulder problem. I am dealing with an impingement right now and it has me fucked. I can't lift. It causes a lot of pain at times and is just dowright ANNOYING. I am having physio and massage. Good luck with it!
 
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