bradden, I’ve always been taught that incline bench uses shoulders more, for the simple reason that you’re getting farther away from the angle of flat bench, and closer to that of a military press. But I’m no expert in RC injuries and such either.
I would have to guess that decline would be the easiest on shoulders though.
[quote]WS4JB wrote:
Bug, what the hell did that text you sent me at 5 in the morning mean ? [/quote]
You better not be drunk texting my sweetheart…
Just got back from a run. Saw good improvement over my run 2 days ago, but still have a ways to go. Man is it cold running at night in the fall.
[quote]bradden wrote:
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???
[/quote]
If you aren’t already, see how your shoulders feel doing your incline and flat pressing dumb bells, worked for me when I had to get away from doing flat bench press due to RC problems.
[quote]hungry4more wrote:
Just got back from a run. Saw good improvement over my run 2 days ago, but still have a ways to go. Man is it cold running at night in the fall. [/quote]
Try running during midwinter in northern British Columbia. I don’t know what I was thinking doing uphill sprints last winter… 
[quote]WS4JB wrote:
Carnage, could we get some of your thoughts on eating for size when you get a moment ?[/quote]
Sure guys, I just have some browser troubles right now… Keeps on locking up. Schedule is still full, I’ll post something up later.
In the mean time, just check out Dante’s thoughts on that, ask ScottM.
http://www.intensemuscle.com/539072-post1.html
Here’s a good read for you guys
Just happened upon this thread.
Nice link
Chest (first day of new routine)
Inc DB bench 4/6…28kg
Dips…3 sets…15…10…6
HS Base Slammer 3/12…30kg (staggered stance)
Standing cable crossovers (punches) 3/12…18 somethings
Really good workout. Massive pump. I had more ni me on the incs which surprised me to the point were I for got to rep it out. lol
Love the change and am looking forwards to working hard on the dips.
I’m repping out on the dips at the moment instead of adding weight. When I get the rep numbers up I will go back to straping the 20kg plates to my ass.
OMC
Wow… I just realized my breakfast was almost 2000 cals. So… Full…
Friday’s Arms
In-Human CGBP:
245x12
245x11
245x9.5
*Much better than last week, made me happy - will be adding weight this week.
Superset with DB Concentration Curl:
65x14
65x14
65x12
*Weight and reps per arm.
PJR Pullover:
100x17
100x15
100x15.5
*I hate high reps and I can’t make this exercise any harder, I’m already increasing how long I hold the stretched position, etc. I tried using 2 separate dumbbells and that SUCKED - I’m going to try bringing in some kind of strap to hold them very tightly together and see how that works. I may have to start training arms at a different gym location that has heavier dumbbells if that doesn’t work - or switch out the exercise.
Superset with DB Hammer Curl:
60x13
60x13
60x14
*Weight and reps per arm…was feeling these out - its been a while since I did them.
Cable Pressdown (strait bar, narrow grip):
100x15
110x13
110x13
*Moved over to a different machine, the weight on this stack is MUCH heavier in relation to the said number. If you guys remember I was doing the same exercise on a different pulley station using the entire stack (150lbs) + 2 45 plates added to it.
Superset with Reverse-grip EZbar Curl:
115x12
115x13
115x12
Is it obvious that I really want my forearms to grow? On my arm day I always have 2 forearm based curl variations, my forearms hate to grow. And at Costco yesterday with my GF I saw this guy that had MASSIVE forearms, I was so damn envious. lol
Didn’t lift sat or sun, this weekend was all about my GF’s aunt’s funeral and meeting her parents/entire family. It all went well, thank God. Got in on Sunday for 30 minutes of incline fast walking for fasted cardio before I went to go pig out at the family gathering.
[quote]Scott M wrote:
http://www.intensemuscle.com/539072-post1.html
Here’s a good read for you guys[/quote]
Thanks for that Scott.
JB I can give you my take on eating for size, but its just what I’ve found to work for me so far.
When I first started my current bulk I ate lots of everything, including carbs throughout the day and my waist measurement increased by about 2 inches in the first 1.5-2 months, maybe less time actually. Obviously I started to think I was not very carb tolerant.
I switched to eating high fat/high protein meals with carbs only coming from milk throughout the day and then taking a carb (maltodextrin or waxy maize)/protein based shake right before lifting followed by a huge meal that is usually high in all nutrients and at least 1000+ calories within the 1hour after lifting. Then I take a protein shake in water right before bed. This has been working much better, I’ll compare numbers below.
The first attempted diet increased my waist by about 2 inches while going from 182 - 191ish.
The new approach I have gained an additional 20+ lbs (up to 211 as of last Wed.) while increasing waist size by only 1 inch (as of this morning).
As far as cardio, I have only recently (in the last week) started adding in any cardio to see if I can keep fat gain even more at-bay. Actually, when I was increasing my waist size by 2 inches in that first 1-2 months I was doing sled dragging every other day…since switching to the low carb other than pre/post workout I had been doing limited/no cardio and my weight gain stayed good while bodyfat increases were lessened.
Again though, this is just what I’ve found to work for MY body.
[quote]Scott M wrote:
http://www.intensemuscle.com/539072-post1.html
Here’s a good read for you guys[/quote]
That article sounded a lot like it was recommending the Anabolic diet.
[quote]josh86 wrote:
JB I can give you my take on eating for size, but its just what I’ve found to work for me so far.
When I first started my current bulk I ate lots of everything, including carbs throughout the day and my waist measurement increased by about 2 inches in the first 1.5-2 months, maybe less time actually. Obviously I started to think I was not very carb tolerant.
I switched to eating high fat/high protein meals with carbs only coming from milk throughout the day and then taking a carb (maltodextrin or waxy maize)/protein based shake right before lifting followed by a huge meal that is usually high in all nutrients and at least 1000+ calories within the 1hour after lifting. Then I take a protein shake in water right before bed. This has been working much better, I’ll compare numbers below.
The first attempted diet increased my waist by about 2 inches while going from 182 - 191ish.
The new approach I have gained an additional 20+ lbs (up to 211 as of last Wed.) while increasing waist size by only 1 inch (as of this morning).
As far as cardio, I have only recently (in the last week) started adding in any cardio to see if I can keep fat gain even more at-bay. Actually, when I was increasing my waist size by 2 inches in that first 1-2 months I was doing sled dragging every other day…since switching to the low carb other than pre/post workout I had been doing limited/no cardio and my weight gain stayed good while bodyfat increases were lessened.
Again though, this is just what I’ve found to work for MY body.[/quote]
I’m going to start taking the same approach you just outline in the hopes that my waist shrinks.
[quote]dre wrote:
josh86 wrote:
JB I can give you my take on eating for size, but its just what I’ve found to work for me so far.
When I first started my current bulk I ate lots of everything, including carbs throughout the day and my waist measurement increased by about 2 inches in the first 1.5-2 months, maybe less time actually. Obviously I started to think I was not very carb tolerant.
I switched to eating high fat/high protein meals with carbs only coming from milk throughout the day and then taking a carb (maltodextrin or waxy maize)/protein based shake right before lifting followed by a huge meal that is usually high in all nutrients and at least 1000+ calories within the 1hour after lifting. Then I take a protein shake in water right before bed. This has been working much better, I’ll compare numbers below.
The first attempted diet increased my waist by about 2 inches while going from 182 - 191ish.
The new approach I have gained an additional 20+ lbs (up to 211 as of last Wed.) while increasing waist size by only 1 inch (as of this morning).
As far as cardio, I have only recently (in the last week) started adding in any cardio to see if I can keep fat gain even more at-bay. Actually, when I was increasing my waist size by 2 inches in that first 1-2 months I was doing sled dragging every other day…since switching to the low carb other than pre/post workout I had been doing limited/no cardio and my weight gain stayed good while bodyfat increases were lessened.
Again though, this is just what I’ve found to work for MY body.
I’m going to start taking the same approach you just outline in the hopes that my waist shrinks. [/quote]
Hope it works out for your, don’t shoot me if it doesn’t though. lol
Its pretty much just an “earn your carbs” type thing. I think the only real difference I would change if I was cutting is I would drop the overall food volume and clean up my PWO meal a bit. Other than that it wouldn’t change much for me.
Oh and I didn’t mention this before but I don’t follow any kind of diet plan on the weekends, the weekends are spent with the gf and I eat whatever is convenient or what I’m craving, the only thing I make sure of is that I get in enough protein still.
I’m following the template Thibs laid out in hit “Metabolic Pairings” article, with 2-3 Strength sessions throughout the week and 2 metabolic session (aka “hell on earth”)
Here’s my chest/back heavy lifting session from today.
A1. BENCH
135 x10
185 x4
205 x4 x2
215 x4 x2
A2. BENT-OVER BB ROW
135 x10
185 x4
205 x4
215 x4 x3
B1. INCLINE BENCH PRESS (45 degrees)
115 x6
135 x6
155 x6
155 x5
135 x8 in SMITH - I think I’m going to use the Smith for these from now on. I feel like I can go way heavier and it just feels better on my shoulders.
B2. CHIN-UPS
6 xBW x5
C1. DB INCLINE FLIES (45 degrees)
30’s x8
35’s x8
40’s x8
C2. 1-ARM CABLE ROWS
60 x8 x3
Good Workout overall.
I think using the Smith for the Inclines will help me build up some more strength and groove the proper movement pattern for inclines so I can return to free weight BB Incline presses down the road when I am stronger.
Thanks for that link Scott.
Josh, thanks for your post. Right now I’m somewhere between your old method and new method. I don’t really mind eating carbs throughout the day if I’m lifting, but after my PWO meal, that’s it (which is already pretty late around 7PM). On off days I just lower the carbs a bit, but if I’m somewhere and have a choice between eat a shitload but a lot of carbs, or not enough, I’ll opt with the carbs. I’m soft and bloated all the time so the extra carbs I don’t think my body minds at this point. After my upcoming diet, I’ll probably be a bit more careful about unnecessary fat gain and will definitely be taking into account the advice of some of the big boys i.e. Dante, et al.
Hittin legs in a bit over an hour. I’m just glad I don’t have to do 20-rep squats today… thank god.
Good stuff all around.
NP Bug. I definitely am the same as you when it comes to the if I’m out and my option is a big meal with too much carbs or not enough food I will opt for the one where I get enough food every time. My PWO meal is pretty late as well, around 7:30-7:45ish is when I finally start eating.
Heh, my thoughts on eating for mass; I never seem to be able to eat enough food to grow before I start throwing up my liquid meals. Solid stuff always stays down fine, but takes forever to eat if I’m already full. My issue was never with worrying too much about ratios, but rather just eating enough food.
Hey did you guys know that if you run after not working calves directly (or running) for a while, then walking [limping] around the day after feels like knives are stuck in your calves?