Journey to Jackedness

[FilmBuff]

Did a 3km run this morning. Off to soccer for my son.

I got the RP hypertrophy app for my wife to use to make training easier for her to basically just go do it and not worry.

I’ve had success with RP style programming in the past(powerlifting and bodybuilding) so I may just run it myself. But I’ve also some BBM templates I may run too.

It’s all very dependent how this shoulder continues to progress.

If I have to keep doing really high rep chest work, BBM just won’t make sense at all lol

[Clearwater47]

Soon after I started lifting I had a shoulder injury that kept me away from any upper body lifting for like 4 months. I was diagnosed as having a shoulder discombobulation (they believed I had this well before I started lifting and it just exacerbated it) and prescribed a bunch of typical rehab exercises with extremely light weight. It worked and eventually I was able to resume lifting without any pain. But yeah, it was a major pain in the backside and took a LONG time to recover from (like 6-8 months until I actually felt recovered). Hope I never have to deal with anything like that again. So I can absolutely sympathize with anyone that's dealing with shoulder issues. Hope you both can get some relief sometime soon.

[FilmBuff]

Soon after I started lifting I had a shoulder injury that kept me away from any upper body lifting for like 4 months. I was diagnosed as having a shoulder discombobulation (they believed I had this well before I started lifting and it just exacerbated it) and prescribed a bunch of typical rehab exercises with extremely light weight. It worked and eventually I was able to resume lifting without any pain. But yeah, it was a major pain in the backside and took a LONG time to recover from (like 6-8 months until I actually felt recovered). Hope I never have to deal with anything like that again. So I can absolutely sympathize with anyone that's dealing with shoulder issues. Hope you both can get some relief sometime soon.

I’m hoping my current trajectory continues and maybe I’m nearly 100% within a month.

But yeah shoulders are soooooo tricky.

I’m lucky I can train everything aside from chest at my
Usual intensity.

I’m now able to do cable chest flies relatively pain free, so that may just need to become my main chest movement with very high reps and maybe intensity techniques.

Incline pressing 155lbs and 5 reps wasn’t intensely painful but going through certain parts of the ROM wasn’t fun but doable.

Overhead pressing was surprisingly ok the other day even the day after.

I’ll just spam shoulder/back/arms for a while maybe lol

[FilmBuff]

Shoulder regressed a bit but I’m now working with a coach on a monthly basis who is also a PT to help me with my shoulder for a bit.

Upper 1
Thursday, Apr 25, 2024 at 1:31pm

DB External Rotation
"Arm on knee"
Set 1: 7.5 lbs x 15
Set 2: 7.5 lbs x 15

Face Pull
Set 1: 50 lbs x 17
Set 2: 52.5 lbs x 15

Lat Pulldown (Machine)
Set 1: 140 lbs x 13
Set 2: 140 lbs x 12

Iso-Lateral High Row (Machine)
Set 1: 210 lbs x 10
Set 2: 210 lbs x 10

Decline Bench Press (Dumbbell)
Set 1: 65 lbs x 10
Set 2: 65 lbs x 10
Set 3: 0 lbs x 9

Superset

Push Up
"Deficit"
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps

Chest Supported Y Raise (Dumbbell)
Set 1: 20 lbs x 12
Set 2: 20 lbs x 12
Set 3: 20 lbs x 11

Seated Incline Curl (Dumbbell)
Set 1: 20 lbs x 13
Set 2: 20 lbs x 12
Set 3: 20 lbs x 10

Superset

Incline Skullcrusher
Set 1: 20 lbs x 15
Set 2: 20 lbs x 13
Set 3: 20 lbs x 12

Pretty solid day. The shoulder didn’t hurt on pressing but did on pushups lol.

But it feels like it’s progressing again.

[DanCR]

Good to see you back.

[Skid]

"Pretty solid day. The shoulder didn’t hurt on pressing but did on pushups lol"

For whatever reason pushups kill my shoulders too. I avoid them now.

[FilmBuff]

Good to see you back.

Thanks, been a stressful month so I’ve been training fore the most part but not posting.

Weird time all around.

[FilmBuff]

"Pretty solid day. The shoulder didn’t hurt on pressing but did on pushups lol"

For whatever reason pushups kill my shoulders too. I avoid them now.

For me I’m guessing it’s likely because my body weight is too high for my shoulder to handle, so I’ll likely modify with an elevation or go in my knees depending on what PT says.

For comparison if I’m healthy 3 plates for 5 reps is my 5RM.

And I generally use 100-110lbs dbs for 8-12 reps, so I’m still at 50-60% capacity there.

It’s getting better at least and I’ve got some new rehab stuff to do.

[FilmBuff]

Took a week off of training while my wife was out of town.

Was living the single parent life so no real time to train.

Shoulder is feeling decent and progressing.

Down about 10lbs on the diet so far.

This is the first 4 workouts. I’ve got a 5th which is a push/arms but I’m running in around a 8-10 day schedule at the moment depending on time availability. So probably do that one Monday.

Upper 1

Cable Y Raise
Set 1: 15 lbs x 13
Set 2: 15 lbs x 13

Overhead Tricep Rope Extension
Set 1: 42.5 lbs x 13
Set 2: 42.5 lbs x 12
Set 3: 42.5 lbs x 10

Butterfly (Pec Deck)
Set 1: 85 lbs x 13
Set 2: 85 lbs x 12

Bench Press (Dumbbell)
Set 1: 75 lbs x 9
Set 2: 75 lbs x 8

Wide Grip Lat pulldown
Set 1: 160 lbs x 11
Set 2: 160 lbs x 10

Smith Machine Row
Set 1: 185 lbs x 12
Set 2: 185 lbs x 10

Seated Lateral Raise (Dumbbell)
Set 1: 25 lbs x 13
Set 2: 25 lbs x 12
Set 3: 25 lbs x 10
Superset w/
Seated Dumbbell Curl
Set 1: 25 lbs x 12
Set 2: 25 lbs x 11
Set 3: 25 lbs x 10

Legs

Hip Adduction (Machine)
Set 1: 90 lbs x 23
Set 2: 100 lbs x 20

Leg Extension (Machine)
Set 1: 85 lbs x 13
Set 2: 85 lbs x 11
Set 3: 85 lbs x 10

Seated Leg Curl (Machine)
Set 1: 80 lbs x 17
Set 2: 80 lbs x 16
Set 3: 80 lbs x 15

Belt Squat
Set 1: 270 lbs x 12
Set 2: 270 lbs x 12
Set 3: 270 lbs x 12

Walking Lunge
Set 1: 20 reps
Set 2: 20 reps

Upper 2
DB External Rotation
"Arm on knee"
Set 1: 10 lbs x 15
Set 2: 10 lbs x 15

Face Pull
Set 1: 50 lbs x 20
Set 2: 50 lbs x 20

Neutral Grip Pulldown
Set 1: 140 lbs x 15
Set 2: 140 lbs x 11

Seated Row (Machine)
Set 1: 100 lbs x 12
Set 2: 100 lbs x 12

Decline Bench Press (Dumbbell)
Set 1: 65 lbs x 12
Set 2: 65 lbs x 10
Set 3: 65 lbs x 8
Superset w/
Push Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps

Chest Supported Lateral Raise
Set 1: 20 lbs x 15
Set 2: 20 lbs x 12

Seated Incline Curl (Dumbbell)
Set 1: 20 lbs x 15
Set 2: 20 lbs x 15
Set 3: 20 lbs x 13
Superset w/
Incline Skullcrusher
Set 1: 20 lbs x 16
Set 2: 20 lbs x 15
Set 3: 20 lbs x 15


Posterior/Pull
Straight Leg Deadlift
Set 1: 365 lbs x 7
Set 2: 365 lbs x 6

Lying Leg Curl (Machine)
Set 1: 65 lbs x 13
Set 2: 65 lbs x 13

Back Extension (Weighted Hyperextension)
Set 1: 25 lbs x 12
Set 2: 25 lbs x 12

Seated Cable Row - V Grip (Cable)
Set 1: 160 lbs x 12
Set 2: 160 lbs x 12
Set 3: 160 lbs x 10

Rope Straight Arm Pulldown
Set 1: 52.5 lbs x 13
Set 2: 52.5 lbs x 12

Reverse Fly Single Arm (Cable)
Set 1: 12.5 lbs x 15
Set 2: 12.5 lbs x 14

[Clearwater47]

Stiff Legged Deads + Leg Curls + Hyperextensions = Major ouchie!

Not sure how you manage bending over on the next 2 days after that.

[FilmBuff]

Stiff Legged Deads + Leg Curls + Hyperextensions = Major ouchie!

Not sure how you manage bending over on the next 2 days after that.

lol I’m a little tender today but nothing too crazy.

[FilmBuff]

Tough week emotionally and also super busy with work, so first training day this week.


Upper 2
Friday, May 17, 2024 at 11:58am

DB External Rotation
Set 1: 10 lbs x 18
Set 2: 10 lbs x 18

Face Pull
Set 1: 52.5 lbs x 18
Set 2: 52.5 lbs x 17

Neutral Grip Pulldown
Set 1: 140 lbs x 15
Set 2: 140 lbs x 12

Seated Row (Machine)
Set 1: 115 lbs x 12
Set 2: 115 lbs x 12

Decline Bench Press (Dumbbell)
Set 1: 65 lbs x 12
Set 2: 65 lbs x 12
Set 3: 65 lbs x 10

Push Up
Set 1: 7 reps
Set 2: 7 reps
Set 3: 5 reps

Chest Supported Lateral Raise
Set 1: 20 lbs x 16
Set 2: 20 lbs x 13
Set 3: 20 lbs x 12

Seated Incline Curl (Dumbbell)
Set 1: 25 lbs x 13
Set 2: 25 lbs x 13
Set 3: 25 lbs x 11
Set 4: 25 lbs x 10

Incline Skullcrusher
Set 1: 25 lbs x 15
Set 2: 25 lbs x 15
Set 3: 25 lbs x 13
Set 4: 25 lbs x 11


Shoulder has been funky this week too but was decent today.

[DanCR]

Tough week emotionally and also super busy with work, so first training day this week.

Yo - hope everything is cool, or at the very least that you'll get a break from it this weekend.

[FilmBuff]

Thanks appreciate it.

The short version is I do EMDR for CPTSD and have DID too.

processing sessions can be pretty exhausting. So it’s tough to get a rhythm to things at times.

I’m NC with my parents, but found out my dad recently had a melanoma removed and has another one under biopsy.

So just a very weird week with a lot of mixed emotions. It was nice to get back in the gym to help work through some of the bs.

[Clearwater47]

That's some serious stuff to be dealing with. Best of luck in continuing to work through it. Lifting can be a great outlet when things get 'hairy', so I'm glad you were able to get in a workout.

[FilmBuff]

That's some serious stuff to be dealing with. Best of luck in continuing to work through it. Lifting can be a great outlet when things get 'hairy', so I'm glad you were able to get in a workout.

Thanks appreciate it. It’s mainly why I vanished off bb.com


As my son was getting older I started getting hardcore triggered about stuff and started realizing how messed up my childhood was.

Being a dad is the best thing ever, but was very eye opening in terms of how abusive things were and my relationship with my parents has always been strained but this really started putting things in perspective.

Like I always knew my parents had a terrible relationship and never wanted to get married because there’s was the most normal relationship I knew and it was fucked up lol.

So I started needing to work on myself and put a lot of things on the back burner to be able to re-align my “why” on training and physique stuff. Like even when I was 10-12% BF I always had horrible body dysmorphia thinking I was fat.

And that’s literally a byproduct of my dad constantly picking on my weight my entire life from like the age of 9/10 onwards.

That’s one of the tamer things too.

I confronted my parents about a lot of stuff and was rebuked with them essentially saying I was unwell and had false memories and therapy was skewing my memories. So I really had no choice but to stop talking to them.

So I’m at least in a better headspace these days and I’m approaching eating and diet with a much healthier attitude even though I need to lose a bunch of weight, it’s not as mentally taxing as in the past since I can finally enjoy food without picking at myself for how it might “ruin” progress. A lot of the negative self talk is slowly disappearing.

And I understand now why my weight has fluctuated so much in my life and how being in a constant flight or fight mode every day of my life probably threw my cortisol levels through the roof and helped contribute to my hormonal imbalances and needing to get on TRT so young.

[Clearwater47]

Sorry you had to grow up in that environment. We don't get to choose our childhood situation and it has such an enormous affect on the rest of our life. Kind of crazy how much it impacts us.
Keep working on it man.

[FilmBuff]

Sorry you had to grow up in that environment. We don't get to choose our childhood situation and it has such an enormous affect on the rest of our life. Kind of crazy how much it impacts us.
Keep working on it man.

Appreciate it. And it’s wild how much it does and how important that time really is.

Just glad I started recognizing it.