Sheko trying to comeback

Discussion in 'Member Journals & Pictures' started by shreko, Oct 24, 2017.

  1. shreko

    shreko Well-Known Member

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    Mon 13/11

    Chest and Tri’s

    Bike - 10min

    Resistance band upper body warm ups

    Incline Bench Press -
    1 x 12 - 60kg
    1 x 12 - 80kg
    5 x 5 - 100kg
    Add Slingshot -
    3 x 5 - 100kg
    SS with
    Bench Dips -
    10 x 12 - BW

    Side Lateral Raises -
    3 x 20 - 5kg plates

    Bike - 10min (interval)

    Cooked after that! Quiet surprised I got the reps and sets I wanted I spent 12hrs in the yard yesterday digging holes in rock hard ground and could barely grip/ hold a bottle of water last night and this morning 100kg felt like 200kf in my hands and forearms
     
    DanOz and countryboy like this.
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  3. shreko

    shreko Well-Known Member

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    Tue 14/11

    Back and Bi’s

    Bike - 10min

    Resistance band upper body warm ups

    Chin-ups -
    8 x 5 - BW
    SS with
    Cable Curls -
    8 x 12 - 30kg

    Bike - 10min (interval)
     
    DanOz likes this.
  4. chang687

    chang687 Member

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    overall how you feeling?

    not when your training just general well being.... feel tired or lethargic ?
     
  5. shreko

    shreko Well-Known Member

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    Mate I feel tired/ lethargic most days I have a very hectic life. But that’s my life and I feel that way or even worse when I don’t train
     
  6. shreko

    shreko Well-Known Member

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    Thur 16/11

    Chest and Tri’s

    Bike - 10 min

    Incline Bench - Close Grip
    5 x 10 - 60kg
    SS with
    Incline Bench - Normal Grip
    5 x 10 - 60kg

    Push downs - Close Grip
    5 x 10 - 25kg
    SS with
    Push downs - Wide Grip
    5 x 10 - 25kg

    Bike - 10 min

    Pump was intense this morning
     
    DanOz, countryboy and Tom like this.
  7. shreko

    shreko Well-Known Member

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    Mon 20/11

    Chest and Tri’s

    Bike - 10min

    Resistance band upper body warm ups

    Incline Bench Press -
    1 x 12 - 60kg
    1 x 8 - 80kg
    4 x 5 - 100kg
    1 x 8 - 100kg
    Add Slingshot -
    3 x 7 - 100kg
    SS with
    Bench Dips -
    10 x 10 - BW

    Side Lateral Raises -
    3 x 20 - 5kg plates

    Bike - 10min

    Decided to go to pretty much failure on 5th set of incline with 100kg, possibly had one more rep but would have been a real grinder.
    Pretty happy with progress so far and still nowhere near as keen or motivated as I used to be, a real drag to get up at 3 and make myself try and train enthusiastically haha
     
    DanOz, Venkman and Tom like this.
  8. Tom

    Tom Well-Known Member

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    Don't think I could ever get enthused to workout at 3am haha. Nice work mate keep it up!
     
  9. shreko

    shreko Well-Known Member

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    Tue 21/11

    Back and Bi’s

    Bike - 10min

    Resistance band upper body warm ups

    Chin-ups -
    5 x 8 - BW
    SS with
    Hammer Curls -
    5 x 15 - 15kg DB’s

    Wide Grip Pulldowns -
    3 x 15 - 40kg
    SS with
    Plate Curls -
    3 x 15 - 20kg

    Bike - 10min
     
    DanOz and Tom like this.
  10. Riley

    Riley Well-Known Member

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    Good consistency mate, still got the crazy work schedule?
     
  11. shreko

    shreko Well-Known Member

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    Thanks mate.
    My work schedule has changed, I have taken on a new role which has a lot more responsibility but is not shift work so Monday to Friday but I’m on call 24/7.
    I find myself more exhausted and drained from this new position even though I’m not on shift work routine.

    So trying to get back into the swing of training to make myself feel better.
     
    Riley likes this.
  12. Tac

    Tac Old Fart

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    Following. :)
     
  13. shreko

    shreko Well-Known Member

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    Well guys my posts stopped as quick as they started.
    About a month ago some difficult personal stuff come about which killed my motivation and care for training again
    I will get going again in the new year.
     
    Venkman, DanOz, Riley and 2 others like this.
  14. Eidolon

    Eidolon Bit Fatty

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    Best of luck mate. Life has a habit of ruining our best laid plans.
     
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  15. DanOz

    DanOz Well-Known Member

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    I understand
     
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  16. shreko

    shreko Well-Known Member

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    Tue 02/01/18

    Well I am going to make some positive changes this year, don't want to try and preach some new years resolution bullshit but I will get back healthier, fitter and stronger than what I am now. I haven't set myself any solid bodyweight, fitness or strength goals I just want to improve and feel better that's all.

    So a good start about 3 days ago playing with the kids I popped/ slightly dislocated my left shoulder (old footy injury). So definitely done some sort of damage as its still hurting significantly especially moving/ extending arm.

    Chest and Back:

    Bike - 15 min

    Bench Press with Feet Up (with Slingshot)
    6 x 15 - 60kg
    SS with
    Wide Grip Pulldown
    6 x 15 - 50 kg

    Bike - 1 min (In between each superset)\

    Bike - 10 min

    Shoulder felt ok, tender for sure but think the blood flow helped once warmed up, just kept range of motion where it didn't hurt too much.
     
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  17. shreko

    shreko Well-Known Member

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    Wed 03/01/18

    Arms:

    Bike - 10 min

    Pushdowns:
    6 x 20 - 20kg
    SS with
    Ezi Bar Curls:
    6 x 20 - 20kg

    Bike - 1 min (In between each superset)

    Bike - 10 min
     
    DanOz, Tac and Tom like this.
  18. Tac

    Tac Old Fart

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    Great work @shreko :cool:
    Two days in a row. On a roll now. :D
     
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  19. DanOz

    DanOz Well-Known Member

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    Good to see you back
     
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  20. shreko

    shreko Well-Known Member

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    Well had to take a break because the in laws were camping in my shed since Wednesday

    So will be back into it Monday, atleast my shoulder is feeling a little better too
     
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  21. shreko

    shreko Well-Known Member

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    Mon 08/01/18

    Chest and Back:

    Bike - 15 min

    Bench Press with Feet Up (with Slingshot)
    6 x 15 - 80kg
    SS with
    Wide Grip Pulldown
    6 x 15 - 60kg

    Bike - 1 min (In between each superset)\

    Bike - 10 min

    Shoulder feeling a fair bit better but I’m refraining from going heavy. Trying to lose weight/ fat as well so not going to go too heavy or focus on strength at this stage. Down to 116.8kg from 120.5kg New Year’s Day
     
    blindbodybuilder and Tac like this.

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