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syn 07-06-2013 11:44 AM

Starting Over
Skip this and Go the next Post if its too long! :run:

So I'm starting over again after a few injury's.
These injury's have been on and off over the years.

In august of last yeah during a sparring session, My knees & right foot started to hurt really bad, there was no snap or any direct injury the knees, they had just gotten worn out. & I had broken toes at different times that were effecting my feet. right knee & foot are the main issues,
& couple of little things with my right arm

So I took some time out from Martial arts.

At the end of September I took part in a project run by JC Deen & Steve Alverson, The idea was to get a group of skinny guys & set them up with a program to help them gain as much muscle as possible in a short amount of time.

at the start of the program I weighed 149lbs, by Christmas I weighted 168lbs, then program ended - but I continued on into the end of January and gained a few more lbs.

a death in the family and few other issues in my life stopped me training for a bit. And I returned to martial arts in late February, but this issues with my knees & foot returned, and I was weight training less intensely.

so for the last while I was trying juggle Martial Arts & Weight Training, work & family life which has worked out for me and I have struggled to do well at both together Which has resulted in me missing the last few weeks of training.

After going through my log book I took note of the fact that my legs improved significantly on on Steve & Jc's program, which Is why I have decide to repeat the program

I plan to log my lifts & Macros here.

syn 07-06-2013 11:44 AM

Thursdays Training

Squat 40kg 3x8.
Bench 40kg 3x8.
Bb row 40kg 3x8.
Good mornings 20kg 3x10.

Off Road 07-06-2013 11:46 AM

Nice start.

syn 07-06-2013 11:52 AM

Today's Training

Dead lifts 60kg x 6, x 6, x 6.

Overhead press 30kg x 8, x 8, x 8, x 8

Straight leg dead lifts 30kg x 10, x10, x10.

Db Step ups 10kg x 10, x 10, 10.

Shoulder Raise (front & Side) side 5.4kg x 8, x 8, x 8. front 5.4kg x 8, x 8, x 8.

Db Front Squat 15kg x 8, x 8, x 8.

TRi Kick Backs 5.4kg x 8, x 8, x 8. (Tri extensions hurt my right elbow)

syn 07-06-2013 11:57 AM


Originally Posted by Off Road (Post 383219)
Nice start.

Thanks Man,
Next time I will be adding weight to the bar for all, and a couple of smaller exercise will be added, each exercise will have 3 sets of about 8reps, bar one or two.

the routines will look like this



Bench Press

BB Rows

Db Incline bench

Good Mornins

Upright Rows

DB curls



Overhead press

Db Step ups

Straight leg dead lifts

Shoulder Raise (front & Side)

Db FronT Squat

TRi Kick Backs


Incline Bench

DB lunge

Chip Up

Db Shrugs

Seated BB Calf Raises

DB Flys


OHDL 07-06-2013 12:06 PM

Solid training syn, plan looks good. Hope all goes well! :biglifter:

Dray 07-06-2013 12:13 PM

Looks like a pretty righteous routine - and a great start on it. :hulk:

Sorry to hear about your family, syn, though I gather this was a while ago. I'll just say that I can completely empathise here. It makes it really damn hard to persevere, with a bunch of things. And yet, what better choice is there of course.

Kudos. And, it's good that the leg is allowing you to continue with this. They can be tricky things.

syn 07-06-2013 01:05 PM

Thanks Both, I appreciate the support!

leefarley 07-06-2013 01:19 PM

good to see you are back to it, how's the injury's holding up.

syn 07-06-2013 01:32 PM

Lee, it seems to holding up OK so far.
getting a nice stretch in the back of my legs from the good mornings & Straight leg dead lifts.

Spending about 30mins a day stretch & foam rolling


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