A Southern Revolution - The Log of DF and TBA

Training Training Logs
821

DE Squats and Pulls (continued)

Just did accessories from yesterday, albeit with a little more intensity due to better eating.

Stay tuned for possible changes to my lifting, due to what is now almost assuredly a partially torn rotator cuff (left shoulder).

Warm ups

Romanian Deadlift (slow down, pause, explode through lockout)
135 x 20
225 x 3 x 10
315 x 8,5

Close stance leg press
12tp x 5 x 20 (holy lord the burn!)

Lying Leg Curl
2tp x 20
3tp x 20
4tp x 13 (burn baby burn)

Ab machine /ss/ back extensions
3 x 12-15

822

ah fuck. :frowning:

strong RDL - your lower back must be nice and toasty today.

823

Happy belated birthday! I may even be too late for a belated birthday wish lol, sorry bud

Nice RDLs and benching. I’d say the board holder couldn’t help all that much if he had tried, considering he was trying to curl the bar with his fingertips lol. Solid set

824

Strong RDLs, your glutes are fantastic.
Pics to prove their awesome-ness? No?

Eh, worth a shot.

Sorry about the shoulder. Take it easy ;(

825

Nikki - I will have to run that by my baby first haha

Cardio n Rehab

Warm up

Stretching

External Rotations /ss/ DB Curls /ss/ Shoulder Horn /ss/ Face Pull
3 x 10-20 each

Windsprints x10 (approx 35-40 yards - walked it out, didnt have an actual measurement)

Just for the record, sprinting in the Mississippi heat sucks.

826


^power bulkers!

Alright so heres how things are gonna be for at minimum a month: I am gonna essentially be bodybuilding. I cant be benching heavy, or at all right now, so I am just gonna switch things up to what I can do and get stronger overall, with an emphasis on rehabing the shoulder. Splits gonna be as follows:

Sunday - Off
Monday - Chest and Tris
Tuesday - Deadlift and Hamstrings
Wednesday - Back and Bis
Thursday - Chest and Tris
Friday - Squat and Quads
Saturday - Back and Bis

On each upper body day I will also be doing rehab exercises.

So without further ado…

Chest and Tris

Warm ups
Stretching

Shoulder rehab
External Rotation with mini band /ss/ DB Curl /ss/ Shoulder Horn /ss/ Face Pulls
3 x 10-20

Fly Machine (Pre Exhaust)
3 x 20

DB Flat Press (just a slight flare, each set stopped before total failure)
50 x 15
65 x 15
80 x 14
90 x 13
105 x 10
120 x 7

Hammer Strength Incline w/mini bands (neutral grip)
4tp x 12
4tp +2 quarters x 10
6tp x 3 x 6-8

Standing Lateral Raises
15lb x 2 x 20 (embarrassing)

Incline skullcrusher
70lb x 20
80lb x 17
90lb x 14
100lb x 10

Rope Pushdowns
4 x 10-12

827

Taken a look at the westside rehab protocol for messed up shoulders? Might be of some help.

828

If you just keep the MWF workouts you’ll have the perfect bro split. Bench press mondays and curls wednesday, slack off by friday and skip the leg workouts.

829

Question:

were you doing PRE-hab stuff before??

Take it easy…you got many many years of lifting left to get a 9000 lb total :slight_smile:

830

Wrong mom - it’s OVER 9000!

831

Take it easy with the shoulder man, and heal it up soon. Enjoy your month of bodybuilding, it’ll give the rest of us some time to inch ourselves closer to your level of awesomeness.

832

LM - I will look into that
MiM - umm…nope lol
Ink - thanks brother

Deadlift and Hamstrings

Starting Coans 10 week plan since I will only be pulling once a week now.

Warm ups

Deadlift
135 x some
225 x some
315 x 2
405 x 2

475 x 2 (video)

Speed Pulls
375 x 5 x 3

RDLs
225 x 10
275 x 10
315 x 8
365 x 7
405 x 5 (video)

Stiff Leg Deadlift w/DB
105lb x 2 x 10 (slowwwww - no lockout)

Lying Leg Curl (strip set, no rest)
4tp x 10
3tp x 12
2tp x 14
1tp x 16 (burnzzz)

833

Ugh but you’re already pretty, now you’re going to actually TRY by doing BB??? =D

[quote]Standing Lateral Raises
15lb x 2 x 20 (embarrassing)

[/quote]

Don’t try to be Mr. Strongman Powerlifter with your shoulder stuff. Just get it healed up.

834

[quote]DixiesFinest wrote:
(slowwwww - no lockout)
[/quote]
Ok man, I like to consider us “dudes” on here and all, but I have to be blunt with you here:

I know you’re going more BB style for a bit, but NO LOCKOUT??!!

You’re so close to “dead to me”…SO CLOSE!

Haha, just kidding (or am I?)

That 475x2 looked too easy man, you’re going to profit a lot using Coan’s shit. Good luck

835

ok well, tsk tsk

I’ll let your GF give you some whoopins…

836

Just checking on your trip to the Swoly Land…

837

Df keep up the good liftin, hope your shoulder isn’t a really serious injury and you recovery quickly.

838

Nikki - I will keep my ego in check, thank you
Ink - If you pay attention, you would see that the RDL’s were done for lockout…LWI
MiM - lol
PeteS - pretty soon I am gonna start havin SWOLEGASMS
Herc - thanks brother, appreciate it

Back and Bis

Kept in simple, in and out in bout an hour and 15 min.

Warm ups

Shoulder Rehab (same scheme as always)

Wide Grip Pulldown (pre exhaust)
3 x 20

Bent Over DB Row
130 x 4 x 10-13

Low Cable Row
3 x 12-15

V Handle Pulldowns
4 x 8-10

DB Curl
3 x 10

That pre exhaust is killer.

Heres some metal for you.

839

You are going to make SUCH a sexy little (big) BB’er. <3 xoxo

840

It’s funny because fat people do inspire to eat more, as sad as that may sound haha.