[quote]hungry4more wrote:
Nice work Qaash.
[/quote]
Thanks, H4M
[quote]jtg987 wrote:
fuuuuuuuuuuuucccccccccckkkkkkkkkkk
hurt my right shoulder yesterday again…no pressing for me for awhile.[/quote]
Give us some detail as to how that happened.
[quote]Cephalic_Carnage wrote:
jtg987 wrote:
fuuuuuuuuuuuucccccccccckkkkkkkkkkk
hurt my right shoulder yesterday again…no pressing for me for awhile.
Give us some detail as to how that happened.
[/quote]
pretty much just started my warm ups for bench press, got too my third warm up and there was a lot of pressure pushing outwards on my shoulder, it didn’t feel right so I stopped my set 2 reps short, after that there was pain still around my rotator cuff and it felt like something was up between the front and lateral delts. There was no weird sensation till the bottom 1/3 of the press.
After this I knew pressing would be out for a while so I tried some light cable cross overs and that felt like someone was stabbing me repeatedly in the shoulder.It was still sore yesterday but this morning it feels a lot better.
I have two exams in the next four days so I’m going too give gym a miss until Wednesday, then do some leg work and rear delt work, do some back work Friday see how I’m feeling Saturday and try a little bit of light shoulder and chest work.
Speaking of shoulder problems, I get this weird burning sensation in my shoulder joints after benchpress.
It almost feels like lactic acid, but it’s in the joint and it lasts for a day or two.
Also, my shoulders feel very strained when I try to do lateral raises. I’ve had to skip them on a number of occasions.
Today’s Pushups and Pullups:
(Alternated between pushups and pullups, rested 60-90 seconds between each one)
Pushups:
58/33/30/27/27/25/20
Pullups:
25/17/16/14/13/13/12
Some crunches at the end.
Totals of 220 pushups, and 110 pullups. Managed to add 10 total reps of pullups, while cutting off one set because I got all the reps I needed in 7 this time. Going to just add 10/5 reps next time, don’t want to let my form get sloppy.
I was wiped after this workout, so much so i decided i needed a nap before even posting it.
Back and Biceps
Rack Pull + Shrug at top (first time for these)
*pull from below knee
225x12
275x12
315x12
365x10
405x9
455x3 (what the fuck happened here)
Hammer Strength wide Pulldown
2pps x 12
2pps + 35 per side x 12
3 pps + 25 per side x 10
4 pps x 6
Kroc Row w/ adj. thick bar (ran out of DB’s)
120 lbs x 12/12 (decided it was too easy)
140 lbs x 20/21 (peop;e looked at me like I was crazy)
Straight Arm Cable pullover
100 lbs x 12/10/9
HammerStrength Preacher
2 plates x 12
2 plates x 10
2 plates x 8 drop set 1 plate x 19
Reverse grip cable curl
65 lbs x 12/12/10/9
Comments: Wow, so yeah, i thought i had had back workouts before, all past back workouts should be considered null and void after that one.
I wanna fornicate with Rack Deads, even though I didnt get to use as much weight as i wanted, my back felt like somebody blew air into it once i got to the set of 315.
What does everybody think of my exercise selection here ? I think im gonna stick with these 4 exercises for a while, ride them out till im stagnant with the progress.
Gonna start doing some bicep work at the end of leg day as well, that why there was only 2 exercises, great pump from them though. I’m starting to see cross veins in my biceps and triceps and forearms now, which is nice, makes me look extra crazy when i walk out of there with veins popping out and my wrist wraps on, like i just escaped from the mental ward or something.
Qaash, congrats on finishing the program, nice squat.
Vegg, i bow to your Rack Pull now, I thought i was impressed before…after trying it myself, geej.
Jtg, careful with that shoulder, nothing fucks up progress like a damn shoulder problem, i know because, My name is Jared, and I am a bench press addict, ive been clean 2 years now, but there was a time when I would bench 3-4 times a week, I ended up with a 275 pound bench as a senior in high school, but also had a 135 pound bent over row, bad posture, wrists that were rotated all the way in when I stook relaxed, and a pretty shitty physique.
thank God I found the help I needed here.
Bug, I’m not positive you survived last night.
–JB
I am alive. Jared motherfucker… aahhhh haha I don’t wanna clutter this thread with my stories, but I’ll put some pictures in my profile in a bit.
JB, I like your exercise selection (especially on the main things)… probably because I use the same shit haha. I loveeee rack pulls and your weight will blow up, don’t worry. Nice Kroc rows too.
I was feeling groggy as fuck but me and my boy took care of business on shoulders.
Saturday - Shoulders (and a little traps)
Standing military press
bar x 20
95lbs x 10
135lbs x 8
155lbs x 6
185lbs x 7 WOOOO MOTHERFUCKERS. I left it allll in that fucking set.
Therefore…
205lbs x 0, 0 (straight up out of gas)
Seated DB press
70lbs x 10
80lbs x 10
95lbs x 8 (not a bad set, DB’s were moving slow as hell though)
DB lateral raises
25’s x 15
35’s x 12
40’s x 10
45’s x 15 / 35’s x a lot / 25’s x a lot (Crazy pump… i was just going crazy and lost count big time)
cable lateral x-raises
3plates x 15
3plates x 12
4plates x 12 / 2plates x 20ish (just kept fucking goin)
Face pulls (not even difficult… need a new exercise… I think these are god for shoulder health though)
12plates x 12
13plates x 12
stack x 15
Shrugs (since my boy wanted to, paused at the top)
135lbs x 15
225lbs x 15
405lbs x 10/315lbs x 10/225lbs x 10/135lbs x 10
Some vanity bicep work for a pump because I am gay.
Calves.
Time to eat and finish watching my Longhorns get their asses kicked. 
[quote]WS4JB wrote:
Jtg, careful with that shoulder, nothing fucks up progress like a damn shoulder problem, i know because, My name is Jared, and I am a bench press addict, ive been clean 2 years now, but there was a time when I would bench 3-4 times a week, I ended up with a 275 pound bench as a senior in high school, but also had a 135 pound bent over row, bad posture, wrists that were rotated all the way in when I stook relaxed, and a pretty shitty physique.
thank God I found the help I needed here.
[/quote]
ha I’d like too introduce myself my name is JarRAD(JTG=Jarrad The Great), and I was a bench press addict. This is the third time I have injured my shoulder since the start of 2007. This will be the last time I bench press, incline doesn’t really hurt my shoulder…so i guess I’ll concentrate on that from now on. My best bench was 140kgx1, my best bent over row too date was 120kg.
can’t wait till Wednesday next day of squats, hopefully get 150x3 at least. I’m incredibly pleased with my progress with squats lately, my goal was too get 150x1 by the end of the year, now I have achieved that I guess my next goal will be 180kgx1.
Carnage, could we get some of your thoughts on eating for size when you get a moment ?
[quote]WS4JB wrote:
Qaash, congrats on finishing the program, nice squat.
[/quote]
Thanks, JB
[quote]Qaash wrote:
WS4JB wrote:
Qaash, congrats on finishing the program, nice squat.
Thanks, JB[/quote]
Thirded on the nice progress with that program Qaash. I hope I get similar results when I’m done.
Session from friday.
Deads 5x5 @ 365
Got all 5 sets, form feels like it’s getting better each session. My back doesn’t hurt as much when I’m done. I also am starting to feel it in my hamstrings and ass when I pull, which is great. Hopefully I continue to involve my hams and glutes more when I pull which will probably lead to being able to pull more weight.
Hello all. I?m 17, and I started working out in January of 2008, at 6?3?, 180lbs. By March, I was 190 lbs, before injuries from various sports side-lined me until now.
I work at the local ?fitness center?. It is not a gym. 30% of our 100-odd active members are senior citizens. The most hardcore music we can play is Nickleback, and squatting and deadlifting is frowned upon.
So, I decided to get back at it. I called up a buddy, and we came before I had to open up shop. We brought a CD and had one of the most intense workouts I?ve ever had. Today was Chest & Tri?s, and I was glad to see I hadn?t lost much strength. My chest has always been particularly weak, and it showed today.
Incline Barbell Bench: 115x6, 135x4, 135x4, 135x4, 135x4, 135x7
Dumbbell Pullovers: 40x10, 50x10, 60x8
Narrow Grip Bench Press: 95x10, 115x10, 135x5
Flared Grip Tricep Pushdowns: 120x12, 150x12, 175 x 15, 200x 8, 225 x 5
(The machine we have for Pushdowns has two pulleys, so it?s a bit easier, but it?s still a PR.)
God I hate distance running, but when a cute girl asks you to go, do you really have a choice ?
I’ll have to ask her to join me for my next leg day.
Guess I’ll have to eat another meal tonight…
Ahhh last night was nuts.
Hot ass ho spent the night. Pics to come. xoxo
bug, how strict are those lateral raises? That’s a ton of weight…
Vegg, the first 8 or so were 100% strict, and then the more tired I get, the more I have to get into them to get them up. By 12 or so, they’re not strict anymore. I’ve always used moderate weight for multiple sets but I’ve been digging the “work up to a main workset” approach big time lately so I’m playing with it elsewhere.
Sweet lord, i havent had a track day in a while. This girl was fast too, thank God I was faster.
10 - 100 meter sprints
1 - 400 meter sprint
50 pullups (kipping like a motherfucker)
200 pushups
Im going to go eat all those calories i just burned and then some.
Bug, what the hell did that text you sent me at 5 in the morning mean ?
Hey guys been too busy to post but have been reading here and there.
Josh the back is impressive…keep it up dude.
Jared your hard work is clearly paying off.
My knee is still injured and the physios are all scratching their head so I’m bulking while just working upperbody. Still I’ve broken 80kg for the first time and my bf has stayed relatively low.
I’ve reached my short term goals all be it a week later than intended and I’m starting new workouts as of tomorrow. I’ll fit it in before I’m teaching.
Short term goals
- reach 80kg in weight…success
- get back into the 30’s for dumbell bench…success
- get 12 reps on chins in 1 set…success
Bein the observant type that I am I only realised that my gym has an assisted dip/chin rack yesterday…after a year of working out there…score!!!
Keep on hitting the iron hard guys
OMC
Week I
Workout I
30° Incline BB press
95x15
140x12
170x10
190x7,7,7
45° Incline DB press
70²x8,8
DB bench press
70²x8
DB flyes
40²x10,10
Reverse-grip Triceps pressdown
32x15
52x12
Triceps Pressdown
52x12
62x7
Lying french press
70x8,8
Donkey calf raises
135x15,12
Body weight single leg calf raises
BWx15,15…per leg
I’m back on a traditional body part split consisting of two on one off, training four days a week. I also started leaning out for my trip to south beach in December. The diet actually started last week. It’s a ketogenic diet(high protein, moderate fats, very low carbohydrates) that I’ll be following for the next five weeks, six including last week.
It’s time to put my new strength to work for me.
Everyone’s training seems on course. Let’s keep it up.
well todays leg day for me… just waiting for some food to cook up and then its off to the gym
do any of you guys know if incline bench press would be easier on a shoulder/rotator cuff then decline or flat???