Gainer getting his glory days back

[hardestgainer]

Here's my log in response to my last thread- Should I just go ahead and just bulk?

To make it short and sweet if you dont wanna read the more detailed version above:
Started lifting at 13
On the Olympic lifting team in high school
2 torn ACLs(left), multiple lig tears in left ankle
Recently back from a torn rotator cuff

Stats:
Age- 24
Height- 5'11
Weight- 170lbs
bf%- unknowns, my calipers still havent arrived. They were supposed to be here Tuesday

I was in amazing shape back in my "earlier days" 18-20 but the last 4 years has basically been a cycle of regression with small recoveries in between. The end result is basically being skinny fat.

Ive been working out now for a month again consistently, doing a full body workout(5X5)till failure on the last set for each bodypart 3X/week.
These were my lifts first week back:
Squats- 95x5(5 sets barely got it)
Bench press- 85x5, 85x5, 95x5, 95x5, 95x5
BB Row- 65x5(5 sets)
BB Upright row(3x8)- 45x8(3 sets)
Skull Crushers(3x8)- 30x8, 4x8, 40x5
BB Curl(3x8)- 30x8, 40x6, 40x3
Hyperextensions(2x10)- Bodyweight for 2 sets of 10
Cable Crunches(3x20)- 80x20(3 sets)

My workout on Monday
Squats- 125x5(5 sets) Up 30lbs
Bench Press- 115x5, 125x5(4 sets) Up 30lbs
BB Row- 115x5(5 sets) Up 50lbs
BB Upright Row- 65x8(3 sets) Up 20lbs
Skull Crushers- 50x8(3 sets) Up 10lbs
BB Curl- 40x8(3 sets) Up no weight but completed 8 reps
Hyperextensions- still just doing BW (no change)
Cable Crunch- 110x20(3 sets) Up 30lbs

[hardestgainer]

I have 2 workouts A and B. Workout A was used in the example in my OP. Im alternating every workout, doing a total of 3 days per week

Workout B
Squats- 5x5
Deadlift- 1x5
Standing Military press- 5x5
BB Row- 5x5
Close gripe Bench press- 3x8
BB Curl- 3x8
Cable crunch- 3x20


If Im leaving anything else out, feel free to let me know guys, Im leaving for the gym now to get this one done

[Sorrow]

Solid volume man! I like the close grip bench press. Does the Standing Military press bother your rotator at all?

[hardestgainer]

Solid volume man! I like the close grip bench press. Does the Standing Military press bother your rotator at all?

No pain, its just noticeably weaker but that was expected. Sometimes when I fully extend my arm out though it kinda feels like there is a gap/sepereation in my should. I noticed it when I tried to do cable curls

[hardestgainer]

Squat- 125x5, 125x5, 135x5, 135x5, 135x5
Deadlift- 195x4
Standing Military press- 70x5(5 sets)
BB Row- 115x5, 115x5, 115x5, 125x5, 125x3
Close Gripe Bench- 85x8, 85x8, 85x8
BB Curl- 40x8, 40x8, 50x6
Kneeling Cable Crunch- 80x20, 100x20, 100x20

After the last set of squats I already felt like I was gassing out, the last two reps I really had to fight to get up but I was happy with it. Also think Im gonna need to buy some straps, my grip was really slipping. This workout kicked my butt, I hit failure on multiple body parts, by the time I got to the cable crunches I was flat out exhausted.

[weekend]

One thing that helped my grip is a lot of pullups. Can now rep out the 125's for rows and I think it's just cause I have a pull-up bar and use it.

[hardestgainer]

sorry for the delayed update, Ive been keeping good track of everything though!

Mondays workout:
Squats- 135x5(all 5 sets)
Bench Press-125x5(all 5 sets)
BB Row-115x5, 115x5, 125x5, 125x5, 125x5
BB Upright row-70x8, 70x8, 70x8
Skull Crusher- 50x8, 60x8, 60x6
BB Curl- 40x8, 40x8, 50x6
Cable Crunch- 110x20, 110x20, 110x11

The squats again kinda made me feel gassed out but I suppose thats a little expected because its such a tough lift and Im really going as hard as I can. I saw a couple new veins popping out on my inner quads during that last set.

Ive got another workout tonight and im still feeling a bit sore on most body parts, so Im guessing the weight will be a little down.

[hardestgainer]

Diet for monday:
Natty pb&j on wheat
10oz ground turkey, lots of veggies(yellow squash, zucchini, mushrooms, carrots, and onion sauteed in olive oil)
half of a roast beef sandwich on wheat from jimmie johns
1 scoop 100% whey in milk
2 scoops muscle milk

2143 cals, 136 carbs, 96 fat, 178 protein


I know I need to eat more still, but I was really full all day eating this much so Im trying. Also the reason the last two things I had were protein shakes is because with work and school I dont have a chance to workout till about 9pm usually.

[hardestgainer]

Sorry for not updating, my computer last week had its hard drive crash so Ive only been on here from my phone. It happened like half an hour after I uploaded my pics for the aesthetics contest, coincidence? I think not lol.

This week though my lifts have actually dropped off a little bit which is frustrating. Ive been having trouble feeling balanced on the flat bench lately and figured it out though. My left arm(the shoulder I tore) is now over a full inch shorter than my right! WTF?! Also with my rotated hip it seems when I lower the bar on bench I can feel my back roll to the left a little. So Im gonna be going back to the doctor after finals(full time student and work, its pretty hard for me to find any free time)


Edit: also I cant upload this weeks workouts so far if anyone wants, otherwise I might just do it every other week(but ill still track all of them myself)

[hardestgainer]

Just got done with Finals for the semester and starting to feel like my diet is a lot more dialed in. Ive been trying to cook atleast 3 days worth of meals at once, and been tracking macros. I switched to DB Bench due to the imbalance I have with the barbell for now, still really confused on how all of a sudden one arm is a full inch shorter than the other. But even just when using the bar I can feel my body shift a little and my left locks out before my right.


Also hoping for more sleep now that the semester is over, Im guessing that was hindering my recovery a little bit because I was rarely even getting 6 hours a night.