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GoneFR's Training & Diet

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  • 09-05-2011 11:46am
    #1
    GoneFR
    Closed Accounts Posts: 30 ✭


    So this is my first post. 30 year old male starting strength training after Crossfit.

    Training history is as follows:
    GAA and rugby up until 18
    Random gyms 18-29 (not doing much)
    1.5 years at Crossfit
    Now starting strength training.

    Current status : Injured.
    Tore left Achilles tendon completely on 3rd May 2011 doing sprint training.

    Will take months of recovery for this one.
    Mostly upper body work for next few months.
    Looking at getting a bench this week.

    Current max lifts (most done Nov last year):

    Deadlift 160 for 5 (lots left in tank)
    Backsquat 135 for 5
    Bench 70 for 5 (done in April, first time)
    Snatch 72.5 for 1
    C & J 105 for 1
    Press 57.5 for 3x5
    Clean 110 for 1

    This log contain deviations from my diet (paleo) and my training while injured which basically started today.

    Training : Monday 9th May Rating 3/10

    Suppliments : Magnesium, Vit A, D, Protein

    50 pushups (on knees as can't do normal ones with cast)
    200 situps (with legs up on bed)

    Just starting off with a bit this morning.
    Have to keep leg elevated constantly for 2.5 weeks so many exercies are out of my ability until I get a bench.
    Tagged:


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  • Options
    #2
    GoneFR
    Closed Accounts Posts: 30 ✭GoneFR


    So basically 1 week of

    50 pushups (on knees as can't do normal ones with cast)
    200 situps (with legs up on bed)

    I have got a variable bench now and curl bar.

    Daily workout, twice daily, has been

    4x5 30kg bench
    4x5 15kg curls
    4x5 pressup
    5x1 pullup
    100 situps

    Kinda need to work out a program from next Monday.
    Will post once I've this sorted.

    Still extremely awkward to do any exercises with cast and leg still sore.
    Can put NO weight on the left leg at all, so even benching is annoying.


  • Options
    #3
    GoneFR
    Closed Accounts Posts: 30 ✭GoneFR


    Been varying the daya a bit now.

    26th May 2011

    Seated Press

    40x20kg
    10x30kg
    10x40kg
    5x50kg

    Situps

    27th May 2011

    Incline Bench

    40x20kg
    8x30kg
    8x40kg
    8x50kg

    Rows
    3x10x22.5kg

    Curl Bar
    3x10x22.5kg

    Situps

    28th May 2011

    The previous 2 days one followed by the other.


  • Options
    #4
    GoneFR
    Closed Accounts Posts: 30 ✭GoneFR


    So I haven't been posting much out of laziness.

    Workouts I've changed to 4 days of chest, arms, back, shoulders

    I also do situps with each session

    chest :
    bench
    incline bench
    chest flys
    pushups
    close grip bench

    arms:
    dumbell hammer curls
    curls with bar
    tricep kickbacks
    concentration curl
    skull crushers

    back:
    pullups
    rows
    reverse fly
    incline y raise
    one arm row
    supermans

    shoulders:
    press
    side raise
    front raise
    rotator cuff work

    Still no weight on the leg.
    Seems to be going well so far.
    Difficult and annoying with the leg.
    On week 6 in the cast.
    shoulder press.
    From this week I'll start trying to work up weight and record progress here.


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