Ok this is my first log/journal so bear with me, lol. I’m open to any tips any of you have. I’ll give you a background. I’m 29, 5’1, 110lbs, and type I diabetic. I’ve been a multi-sport athlete since 4. I went to college to play softball and swim. Between my FR & SO yrs I had dislocated my shoulder for the 3rd time. I tried to play fall softball my SO year, but ended up redshirting bc I started chronically dislocating/subluxing. Turns out, I had a torn rotator cuff, stretched capsule, and a labrum tear. I then had surgery. 6 months into it, I had to have surgery again to break through the capsular adhesions. About 1.5 yrs later, I dislocated again. Surgery #3 left me with virtually no rotator cuff, so they installed hardware, lol. Docs told me that I would not be able to go back into competitive sports. So, I focused back in on college and went several years with hardly any training. My body really started wasting away, I was down to about 95lbs (I have always been very small, never got to 100lbs until 2nd sem. of college.) So, I decided that I was going to start back weight training, but I feared that I was going to be very limited due to the shoulder (esp since my docs recommended against it). I trained for a year and got up to about 105ish. Then a friend of mine who is a PT convinced me to get in the free weight room at the gym in April 09. He had me convinced I could do things that I was told I could not. That’s where my journey began.
My workouts look something like this:
Mon/Wed/Fri: Cardio in A.M./Upper body P.M.
Tues/Thurs: Cardio A.M./ Lower body P.M.
Sat: some kind of fun activity… cycling, kickbox, swim, etc.
This is the highlights of where I was at on 4/20/09:
Bench: 45lbs, 3x10 (with spotting)
DB Chest Press: 12lbs, 3x10
Military Press (Smith Machine): 45lbs, 3x10
Military Press (DB): 10lbs
Lat Pulldowns: 60lbs, 3x10
Rows: 40lbs, 3x10
EZ Bar Curl: 17.5lbs, 3x10
V Bar Tricep Press: 45lbs, 3x10
Shrugs (Smith Machine): 25lbs, 3x10
• At that time, I was only using multi’s, fish oil, and ON Whey Protein.
• I started using WF/PW 7/19/09. I added GM 9/28/09. I added PI 10/5/09. I added OT 10/23/09.
This is the highlights of where I am at as of 10/28/09:
Bench: 100lbs, 4x10
DB Chest Press: 30lbs, 3x15
Military Press (Smith Machine): 85lbs, 3x10
Military Press (DB): 25lbs, 3x15
Lat Pulldowns: 85lbs, 3x10
Rows: 75lbs, 3x10
EZ Bar Curl: 37.5lbs, 3x10
BB Skull Crushers: 42.5lbs, 3x 10 (wasn’t able to the bar on 4/20)
V Bar Tricep Press: 85lbs, 3x10
Shrugs: 85lbs, 3x 10
Before the CL products I was making moderate gains, but once I started those… my training went through the roof. When I started using them in July, my goal was to bench 100lbs by my bday (10/13). In July I was at 70lbs (before CL). My new goal is bench my body weight (cleanly) by Christmas. (That’s why I am thinking of adding BG & GGs to further assist me.) I know everything isn't based on your bench, but the bench means so much more to me than that. For me it's something I never thought I could do at my size/shoulder injuries. Once I saw what I was doing there, it inspired me to feel like I could do anything elsewhere. It empowered me.
My workouts look something like this:
Mon/Wed/Fri: Cardio in A.M./Upper body P.M.
Tues/Thurs: Cardio A.M./ Lower body P.M.
Sat: some kind of fun activity… cycling, kickbox, swim, etc.
This is the highlights of where I was at on 4/20/09:
Bench: 45lbs, 3x10 (with spotting)
DB Chest Press: 12lbs, 3x10
Military Press (Smith Machine): 45lbs, 3x10
Military Press (DB): 10lbs
Lat Pulldowns: 60lbs, 3x10
Rows: 40lbs, 3x10
EZ Bar Curl: 17.5lbs, 3x10
V Bar Tricep Press: 45lbs, 3x10
Shrugs (Smith Machine): 25lbs, 3x10
• At that time, I was only using multi’s, fish oil, and ON Whey Protein.
• I started using WF/PW 7/19/09. I added GM 9/28/09. I added PI 10/5/09. I added OT 10/23/09.
This is the highlights of where I am at as of 10/28/09:
Bench: 100lbs, 4x10
DB Chest Press: 30lbs, 3x15
Military Press (Smith Machine): 85lbs, 3x10
Military Press (DB): 25lbs, 3x15
Lat Pulldowns: 85lbs, 3x10
Rows: 75lbs, 3x10
EZ Bar Curl: 37.5lbs, 3x10
BB Skull Crushers: 42.5lbs, 3x 10 (wasn’t able to the bar on 4/20)
V Bar Tricep Press: 85lbs, 3x10
Shrugs: 85lbs, 3x 10
Before the CL products I was making moderate gains, but once I started those… my training went through the roof. When I started using them in July, my goal was to bench 100lbs by my bday (10/13). In July I was at 70lbs (before CL). My new goal is bench my body weight (cleanly) by Christmas. (That’s why I am thinking of adding BG & GGs to further assist me.) I know everything isn't based on your bench, but the bench means so much more to me than that. For me it's something I never thought I could do at my size/shoulder injuries. Once I saw what I was doing there, it inspired me to feel like I could do anything elsewhere. It empowered me.
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