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Getting back on track!

Thorhauge

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Hello MuscleMecca!

After suffering injury to both my knees on November 10th I've been wallowing in a state of selfpity. Haven't gotten a diagnose as of yet so all I know is that I can't do bodyweight lunges without serious pain in both knees. After some consideration I decided to join MuscleMecca and make a log to be inspired, get back into my regular traininggroove and maybe get some help with my training and dieting.

About me:
I'm a 22 year old Dane residing in Copenhagen and training in IK99. Moved from Jutland to study Biology. Soon I found out that it wasn't what I wanted to do so now I'm taking some courses in Chemistry and Mathematics in order to hopefully attend Biochemistry (or maybe Pharmaceutical Sciences) next summer.

About my training:
I started training in July of 2005 when I finally got fed up with being the skinny guy at 60kg / 202cm. I started doing compound movements in different training templates: Some progressive loading, Smolov Jr, Sheiko and some less known stuff as well. Now I'm at around 104-105kg / 202cm and currently experimenting with the WSB4SB template by Joe DeFranco. My goal is to pack on a lot muscle by monitoring my calories and keeping them around 4000 (possibly more as I progress) a day and working hard in the gym.

Prior to my injuries my best lifts were:

Squat: 135kg

Benchpress: 105kg

Deadlift: 190kg

Not too much but hopefully these will increase when I put my injuries behind me.
 

Nissen

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...back on track? Doesn't that imply that you've actually been on track?

:tiphat:

Now you've just got to find your way to the dungeon on a regular basis, i.e. not once a month.
 

Thorhauge

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Nissen: I see your point... Well, I'm not gonna rename it now!

Tunen: Douche-canoe? That's a new one :bowroflarms:
I'll keep you posted alright and I'll probably be there for bodybuilding tomorrow at 17 as well!

DA: Thanks man!
 

Till

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Welcome to MM, Jesper! See you soon in the den. :gaygay:
 

Thorhauge

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I'll start out by logging my training from the 11th. It was the first 'ME' day of my current 3-week mini cycle. I will be cycling my ME work every 3 weeks and switch between repetition and dynamic effort every 4 weeks.

11 / 01 - 08 Max Effort Upper Body Week 1

ME Benchpress

1 x 8 @ 20kg
1 x 5 @ 50kg
1 x 5 @ 70kg
1 x 5 @ 80kg
1 x 5 @ 85kg
1 x 5 @ 90kg

I'm still new to this template so I'm constantly working to refine and improve it. On every ME day in week 1 of the cycles I'll be working up to a non all out 5 rep set. In the future I'll be doing 2-3 sets on the last weight to increase volume.

Supplemental Exercise - Incline DB Press

1 x 20 @ 20kg
1 x 17 @ 20kg

Lactic acid is rampant!

DB Row / Facepull superset

1 x 20 @ 20kg / 1 x 12 @ 20
1 x 10 @ 27,5kg / 1 x 11 @ 25
1 x 9 @ 27,5kg / 1 x 9 @ 25

High intensity!

DB Shrugs

1 x 15 @ 20kg
1 x 15 @ 27,5kg
1 x 15 @ 31,5kg

New exercise, have to figure out where I'm at.

BB 'Cheat' curls

1 x ? @ 40kg
1 x 9 @ 40kg
1 x 7 @ 40kg

Lost count on the very first set!

Next training is today aroudn 17pm! :zangief:
 

Rocky

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Good to see a new log. Your lifts look good. Hope you get back into it! :xyxthumbs:
 

Thorhauge

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Thanks Rocky, I'll be working my way back one step at a time!

Repetition Effort Cycle 1 Week 1

Repetition Effort - Flat DB Press

1 x 10 @ 17,5kg
1 x 15 @ 27,5kg
1 x 13 @ 27,5kg
1 x 12 @ 27,5kg
1 x 13 @ 27,5kg
After the last set my tris where shivering so I missed the rack and smashed my left ring finger pretty bad. Luckily the accident had no negative effect on the rest of the workout.

Lat Pulldown / Facepull superset

1 x 10 @ 30 / 1 x 10 @ 10
1 x 12 @ 60 / 1 x 12 @ 25 (A little too much cheatin on the facepulls here)
1 x 8 @ 70 / 1 x 12 @ 20
1 x 9 @ 65 / 1 x 12 @ 20
Trying to find my level on these exercises.

DB Shoulder Press

1 x 8 @ 15kg
1 x 8 @ 17,5kg
1 x 8 @ 20kg
1 x 8 @ 22,5kg (A bit heavy)
Another exercise I don't usually use.

DB Shrug / Hammercurl superset

1 x 10 @ 20kg / 1 x 10 @ 15kg
1 x 10 @ 30kg / 1 x 10 @ 17,5kg
1 x 10 @ 35kg / 1 x 9 @ 20kg

DB Holds

1 x 35s @ 35kg
1 x 40s @ 35kg
Need to work on my toughness here, pansy-ass grip!

I'm jacked though! Fucking swole!
 

Thorhauge

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WSB4SB Cycle 1 Week 2 ME Effort Day

Max Effort Benchpress

1 x 5 @ 20kg
1 x 5 @ 50kg
1 x 3 @ 80kg
1 x 3 @ 90kg
1 x 3 @ 95kg
1 x 3 @ 97,5kg
Went with the middlefinger on the ring for once.

Supplemental Incline DB Press

1 x 20 @ 22,5kg
1 x 16 @ 22,5kg

DB Row / Facepull superset

1 x 12 @ 17,5kg / 1 x 12 @ 10
1 x 12 @ 27,5kg / 1 x 12 @ 20
1 x 10 @ 27,5kg / 1 x 12 @ 20

DB Shrugs

1 x 12 @ 20kg
3 x 15 @ 30kg

BB 'Cheat' curls

1 x 8 @ 20kg
1 x 12 @ 40kg
1 x 11 @ 40kg
1 x 10 @ 40kg
JACKEDZORIZED!

Next workout is tuesday!
 

Nissen

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Nice bench! Can't be long before you press at least 110kg.
 

Tunen

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After the last set my tris where shivering so I missed the rack and smashed my left ring finger pretty bad. Luckily the accident had no negative effect on the rest of the workout.

Oh noes I did that too once :ugh: It fucking HURTS!!! :no:

yea nice benching you long son of a bitch.

Looking forward to seeing them sexy braces Tuesday :gaygay:
 

Thorhauge

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It's thursday and it will be EPIC!

I need to raise that bench fast, Nicholas is out-benching me... That means I'm only stronger than Kevin!
 

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