Gettin back into it

[DB17]

I decided im gonna make a log to help with motivation and to keep good track of my progress.
A little background info:
So I got ran over a couple months ago and fucked up my knee and im just starting to walk again so I decided i'm gonna get back in the gym and work on my upper body, might as well feel like im accomplishing something after sitting around for 2 months lol and a little more upper body strength and size may help with mma once I can get back into it.

Stats: 5'6
175ish
Not sure about body fat but i have abs lol

PS: theres no need to hate on how much weight I can lift or anything like that, i've been out of the gym for awhile, but if anyone has any tips or advice itd be appreciated.

 

[DB17]

Day 1:
Shoulders:
Dumbell Overhead Press:
45 X 10
55 X 10
65 X 9
70 X 6

Dumbell Side Raises:
20 X 12
25 X 12
30 X 10
35 X 8
35 X 8

Reverse Dumbell Flyes:
20 X 12
20 X 12
25 X 12
30 X 10

Military Press:
95 X 20
115 X 12
135 X 12
155 X 10

Upright Row:
55 X 12
65 X 12
85 X 8

Shoulder press machine (drop set)
200 X 10, 150 X 6 120 X 6

It felt good to be back, was pretty strict about resting times between sets, kept it around 1 minute. Weighed in at 174.5lbs

 

[scoopj]

Don't sweat how much weight you can lift. Consistency will change that, and nobody is going to give you a hard time about it.

My only advice thus far is you're probably doing too much shoulder volume. You may want to consider simplifying your routine. Instead of "shoulder day" you could have "push day" where you do shoulders, chest, and triceps. Something like Overhead Press, Bench Press, and Dips. Just my two cents. Good luck.

 

[DB17]

thanks scoop

 

[DB17]

Day 2:
So today I did back and bis, felt pretty good throughout the workout, grip started to give out near the end of the back workout (broke a bone in my hand when i got in that accident)

Lat Pulldown
120 x 12,150 x 10,170 x 8,190 x 5

Machine row
110 x 20,150 x 12,180 x 10,200 x 8,230 x 6

Close Grip Pulldown
100 x 12,150 x 8,170 x 8,190 x 6

Rows
150 x 10,180 x 8,200 x 5,200 x 4

Lower back machine
150 x 15,180 x 12,200 x 10,220 x 10,250 x 8

T bar rows ( this is where the grip started to bother me)
45 x 20,90 x 12,115 x 6,115 x 8

Pullups
12,10

Dumbell curls
20 x 20,25 x 10,30 x 8,35 x 6,40 x 5

Close Grip Preacher Curl:
60x8, 60x6, 70x5, 70x5
Really focused on the negative with these

Hammer Curls
20x10, 25x10, 30x8, 35x6

Weight:174

 

[DB17]

WOOOOOOOOO!!!
just stumbled across this thread, its now a couple years down the road, im now 195 at under 10% bodyfat, all my lifts have quadripled wooo

 

[DB17]

Day 1000:
Shoulders:
Dumbell Overhead Press:
110x10x4

Dumbell Side Raises:
50x10x3
50x9

Reverse Dumbell Flyes:
85x12
85x10x3

Military Press:
315x5x3

Upright Row:
110x12x4

Front raises
50x12x2


WOOOO GET SOME