XFatMan’s Strength Journey

Discussion in 'Training Logs' started by XFatMan, Aug 30, 2010.

  1. XFatMan

    XFatMan New Member

    I haven’t trained with weights for the past 16 months because I had torn my left posterior deltoid completely off the bones among some other pretty serious damage. There was a shoulder reconstructive surgery in October 2009, and now I feel I can begin lifting again. So, I’m back again, but I can tell you that I will never ever do Power Cleans again.

    Weight: 70.6 Kg / 155.9 lbs
    Body Fat: 10.2%

    Goals (November 29, 2010):
    I was advised not to lift any heavier than 85% of my predicted 1 RM for a double, so that’s what I’m going to do.
    Bench Press: 2 x 46 Kg / 102 lbs
    Front Squat: 2 x 48 Kg / 106 lbs
    Military Press: 2 x 32 Kg / 71 lbs
    Deadlift: 2 x 72 Kg / 159 lbs

    Today’s workout (35 minutes):
    Bench Press: 8 sets x 6 reps x 32 Kg / 70 lbs
    Front Squat: 8 sets x 5 reps x 34 Kg / 75 lbs
     
  2. _tim

    _tim Well-Known Member

    What an injury! Holy crap, XFM, I'm so sorry to hear that you went through something as bad as that. Regardless, WELCOME BACK! Good luck this cycle!
     
  3. XFatMan

    XFatMan New Member

    Thanks.

    Today's workout (cardio)
    5000 m @ Easy Pace (30:28) - Details
     
    Last edited: Aug 31, 2010
  4. XFatMan

    XFatMan New Member

    Today’s workout (35 minutes):
    Military Press: 8 sets x 6 reps x 22 Kg / 48 lbs
    Deadlift: 8 sets x 5 reps x 48 Kg / 106 lbs
     
  5. XFatMan

    XFatMan New Member

    Today's workout (1 hour 7 minutes)
    1900 m Easy Run (11:34) Details
    3 x 1600 m @ 4:55 + 800 m rest intervals Details
    1900 m Easy Run (11:20) Details

    764 Kcal
     
    Last edited: Sep 2, 2010
  6. _tim

    _tim Well-Known Member

    Which Garmin device do you have, XFM? Very nice summaries!
     
  7. XFatMan

    XFatMan New Member

    Yeah, I like my little runner's watch very much. It's actually more like a personal trainer.
    I have the Garmin Forerunner FR60. For those who like this kind of toy, here's an excellent review.
     
  8. XFatMan

    XFatMan New Member

    Today's workout (35 minutes):
    Bench Press: 8 sets x 6 reps x 32 Kg / 70 lbs
    Front Squat: 8 sets x 5 reps x 34 Kg / 75 lbs
     
  9. TunnelRat2

    TunnelRat2 New Member

    Sorry to read about your injury, XFM. I know what it's like to have deep shoulder work done. It's not nearly so much fun as it's cracked up to be.

    The good new is that we are able to make a comeback. I see you are already on your way.

    BTW, I've been away for a while, so it is news to me that you're right at 10% body fat. Good work!
     
  10. XFatMan

    XFatMan New Member

    I wonder why you were away, TunnelRat - injury perhaps?

    Today's workout (18 minutes)
    3000 m Easy Run - Details
     
  11. XFatMan

    XFatMan New Member

    Today's workout (1 hour 25 minutes)
    14000 m Easy Run - Details

    That has burned 1056 Kcal. Refueling with carbs and protein is the best part of running.
     
  12. _tim

    _tim Well-Known Member

    Nice run, XFM!
     
  13. LDU

    LDU New Member

    Good luck XFM with the cycle!
     
  14. XFatMan

    XFatMan New Member

    Thanks, Tim and LDU.

    Today's workout (35 minutes)
    Military Press: 8 sets x 6 reps x 22 Kg / 48 lbs
    Deadlift: 8 sets x 5 reps x 48 Kg / 106 lbs
     
  15. XFatMan

    XFatMan New Member

    Today's workout (37 minutes)
    6000 m Easy Run - Details
     
  16. XFatMan

    XFatMan New Member

    Today's workout (30 minutes)
    Bench Press: 8 sets x 6 reps x 34 Kg / 75 lbs
    Front Squat: 8 sets x 5 reps x 34 Kg / 75 lbs
     
  17. XFatMan

    XFatMan New Member

    Today's workout (36 minutes)
    6000 m Easy Run - Details
     
  18. XFatMan

    XFatMan New Member

    Today’s workout (30 minutes):
    Military Press: 8 sets x 6 reps x 24 Kg / 52 lbs
    Deadlift: 8 sets x 5 reps x 50 Kg / 110 lbs
    Hanging Leg Raises: 1 set of 10
     
  19. Totentanz

    Totentanz Super Moderator Staff Member

    Holy cow. That's an insane injury. I'm glad you are okay and back to lifting now. Looks like you are doing quite a lot of sets/reps but sticking to just a few lifts. I'm glad to see you are still in the game and your plan looks interesting, and sensible given the injury you sustained.

    How does it feel doing military presses for so many sets and reps? Do you get any significant fatigue? How long are you resting between sets?
     
  20. XFatMan

    XFatMan New Member

    Thanks.

    My strength went pfft, so I mainly want to develop basic strength. The cycle starts off with pretty low weights so I can do more sets. It’s supposed to build some lean mass. Once the weights increase, I will reduce the number of sets.
    I don’t feel any significant fatigue. I’m also not getting sore at all, but I believe this is because I run a lot. So in terms of cardiovascular health, my condition is pretty good. It was the only things I was able to do while injured.
    My rest intervals between sets hardly ever exceed one minute. This is because I want to get the job done as quickly as possible. Well, perhaps I should have started with higher weights. But then again, after my injury, I want to play it safe. It’s not worth it.
    One thing I did become aware of is that the more I do Military Presses, the less pain I feel in my shoulder.
     

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