Natty 50lbs in 5 yrs go!
[quote]ryanbCXG wrote:
Natty 50lbs in 5 yrs go![/quote]
Seems legit.
Looking sexi Snookums<3
Say homie, tried a shoulder press that you might wanna check out: z presses. You sit on the floor with your feet straight out in front of you with nothing supporting your back and just press. Did 'em with kb’s but I’m sure db’s work the same. COMPLETELY pain free and the pump was nuts. Definitely worth looking into, mang.
Also, your arms are gettin’ BIG.
[quote]WhiteFlash wrote:
Say homie, tried a shoulder press that you might wanna check out: z presses. You sit on the floor with your feet straight out in front of you with nothing supporting your back and just press. Did 'em with kb’s but I’m sure db’s work the same. COMPLETELY pain free and the pump was nuts. Definitely worth looking into, mang.
Also, your arms are gettin’ BIG.[/quote]
Thanks homie, ill try em out. I’m always looking for shoulder work that doesn’t bother me. Did you give those cable upright rows a shot? Stable the cable, back to the station, slight lean away with shoulders slightly rolled forward.
Ill try those Z presses Saturday on shoulder day. I avoid consistent arm work because they grow disproportionately to the rest of me but have been giving them more work over the last two-three weeks. I’m not sure what they measure though.
[quote]gregron wrote:
I avoid consistent arm work because they grow disproportionately to the rest of me[/quote]
What a bastard.
[quote]gregron wrote:
[quote]WhiteFlash wrote:
Say homie, tried a shoulder press that you might wanna check out: z presses. You sit on the floor with your feet straight out in front of you with nothing supporting your back and just press. Did 'em with kb’s but I’m sure db’s work the same. COMPLETELY pain free and the pump was nuts. Definitely worth looking into, mang.
Also, your arms are gettin’ BIG.[/quote]
Thanks homie, ill try em out. I’m always looking for shoulder work that doesn’t bother me. Did you give those cable upright rows a shot? Stable the cable, back to the station, slight lean away with shoulders slightly rolled forward.
Ill try those Z presses Saturday on shoulder day. I avoid consistent arm work because they grow disproportionately to the rest of me but have been giving them more work over the last two-three weeks. I’m not sure what they measure though.[/quote]
No worries, mane. Yeah, but on the free motion machine. Was probably more of a facepull/upright row hybrid, but it wasn’t too bad. The weight was crazy light though. Gonna ease into it 'til I’m not too scared to give it a full go.
Kind of on track, you ever heard of or used a rumble roller? Bought one about a month ago and most of my aches and pains are slowly disappearing, including the constant “pressure” in my shoulders. Thing is the shit.
Adding DB Cuban Presses has helped my shoulders a ton. I use to not be able to really OHP without pain, Cuban Press + high rep rear delt training + Face pulls has really straightened that out, for me at least.
[quote]csulli wrote:
[quote]gregron wrote:
I avoid consistent arm work because they grow disproportionately to the rest of me[/quote]
What a bastard.[/quote]
lol
Unfortunately my arms do a good amount of the work when I’m hitting back (something I’ve been figuring out how to work around) and I do quite a lot of dips so my arm work is usually 2-3 sets of some curl variation or triceps press down after back or chest.
That’s usually it per week. Now I’m hitting 2-3 exercises with 2-4 sets each and they are responding quite well to the increased volume.
[quote]WhiteFlash wrote:
[quote]gregron wrote:
[quote]WhiteFlash wrote:
Say homie, tried a shoulder press that you might wanna check out: z presses. You sit on the floor with your feet straight out in front of you with nothing supporting your back and just press. Did 'em with kb’s but I’m sure db’s work the same. COMPLETELY pain free and the pump was nuts. Definitely worth looking into, mang.
Also, your arms are gettin’ BIG.[/quote]
Thanks homie, ill try em out. I’m always looking for shoulder work that doesn’t bother me. Did you give those cable upright rows a shot? Stable the cable, back to the station, slight lean away with shoulders slightly rolled forward.
Ill try those Z presses Saturday on shoulder day. I avoid consistent arm work because they grow disproportionately to the rest of me but have been giving them more work over the last two-three weeks. I’m not sure what they measure though.[/quote]
No worries, mane. Yeah, but on the free motion machine. Was probably more of a facepull/upright row hybrid, but it wasn’t too bad. The weight was crazy light though. Gonna ease into it 'til I’m not too scared to give it a full go.
Kind of on track, you ever heard of or used a rumble roller? Bought one about a month ago and most of my aches and pains are slowly disappearing, including the constant “pressure” in my shoulders. Thing is the shit.[/quote]
I’ve used it one time but I have a standard hard black foam roller that I use. Occasionally ill use a lax ball but ill admit that I don’t do it often enough. Do you have a routine that you do for your upper body mobility?
[quote]Spidey22 wrote:
Adding DB Cuban Presses has helped my shoulders a ton. I use to not be able to really OHP without pain, Cuban Press + high rep rear delt training + Face pulls has really straightened that out, for me at least. [/quote]
I’ll give that a try as well. Thanks for the suggestion.
I have a torn labrum in my left shoulder so it’s not really a tightness or mobility issue per say.
I roll the whole body (quads, it band, inner thigh, hams, lower, mid and upper back, and lats) then I do rollover into v-sits, fire hydrants, hip flexor stretch, a move where I “pin” my armpit into the ground with my weight on it and arm out bent at the elbow, then take my opposite hand and try to lower my pinned hand to the ground. Whole thing takes 10-15 minutes and I feel like new money as soon as I’m done.
[quote]gregron wrote:
[quote]Spidey22 wrote:
Adding DB Cuban Presses has helped my shoulders a ton. I use to not be able to really OHP without pain, Cuban Press + high rep rear delt training + Face pulls has really straightened that out, for me at least. [/quote]
I’ll give that a try as well. Thanks for the suggestion.
I have a torn labrum in my left shoulder so it’s not really a tightness or mobility issue per say.[/quote]
My right one is torn…do you have ever problems getting a good squeeze on rear delt exercises and db flys on your left side?
[quote]gregron wrote:
[quote]csulli wrote:
[quote]gregron wrote:
I avoid consistent arm work because they grow disproportionately to the rest of me[/quote]
What a bastard.[/quote]
lol
Unfortunately my arms do a good amount of the work when I’m hitting back (something I’ve been figuring out how to work around) and I do quite a lot of dips so my arm work is usually 2-3 sets of some curl variation or triceps press down after back or chest.
That’s usually it per week. Now I’m hitting 2-3 exercises with 2-4 sets each and they are responding quite well to the increased volume.[/quote]
Try dropping any ego and get ready to feel like a pussy and start every back worout with one vertical pull and one horizontal. And do sets of 10 with 2 sec holds at peak. Use straps and pull with elbows. Then go into normal back after that.
[quote]ryanbCXG wrote:
[quote]gregron wrote:
[quote]csulli wrote:
[quote]gregron wrote:
I avoid consistent arm work because they grow disproportionately to the rest of me[/quote]
What a bastard.[/quote]
lol
Unfortunately my arms do a good amount of the work when I’m hitting back (something I’ve been figuring out how to work around) and I do quite a lot of dips so my arm work is usually 2-3 sets of some curl variation or triceps press down after back or chest.
That’s usually it per week. Now I’m hitting 2-3 exercises with 2-4 sets each and they are responding quite well to the increased volume.[/quote]
Try dropping any ego and get ready to feel like a pussy and start every back worout with one vertical pull and one horizontal. And do sets of 10 with 2 sec holds at peak. Use straps and pull with elbows. Then go into normal back after that. [/quote]
That’s kind of what I’ve been doing. I don’t go “heavy” on back. Everything is really controlled with squeezes and I think it’s helping. I’m feeling it in my back a lot more. I try to really feel my back working and slow up and dominate the weights with my back. It’s a work in progress.
Here’s my back n bi day from yesterday along with a not very good photo lol
Back/Biceps
Wide grip pull up: 4x10
BW-4x10
T bar row: 3x10-15 drop
100x15,15 75x15/50x12/25x12
Close grip pull down: 3x10-12 drop
120x12 150x12,12/105x10
DB row: 3x8-12
80x10 90x10 100x8
Straight arm rope pull: 5x15
70/110,110/100/100
EZ Curl: 2x12-14strict 2x6cheat
25’sx14,14
45’sx5,4
Incline DB Curl: 4x10-12
25x10
22.5x8
15x12,12
SUPERSET
Spider Curl/Hammer Curl: 2xFail
EZ+10’s/25’s
[quote]chobbs wrote:
[quote]gregron wrote:
[quote]Spidey22 wrote:
Adding DB Cuban Presses has helped my shoulders a ton. I use to not be able to really OHP without pain, Cuban Press + high rep rear delt training + Face pulls has really straightened that out, for me at least. [/quote]
I’ll give that a try as well. Thanks for the suggestion.
I have a torn labrum in my left shoulder so it’s not really a tightness or mobility issue per say.[/quote]
My right one is torn…do you have ever problems getting a good squeeze on rear delt exercises and db flys on your left side?[/quote]
Hey man, sorry to hear about your shoulder.
Ummm I don’t really have any issues in the horizontal plain (plane?). My issues are with overhead pressing. Oddly enough I can do pull-ups for days and don’t have issues with a dead hang but seated/standing pressing anything over 50lb DB’s is questionable lol.
[quote]gregron wrote:
[quote]chobbs wrote:
[quote]gregron wrote:
[quote]Spidey22 wrote:
Adding DB Cuban Presses has helped my shoulders a ton. I use to not be able to really OHP without pain, Cuban Press + high rep rear delt training + Face pulls has really straightened that out, for me at least. [/quote]
I’ll give that a try as well. Thanks for the suggestion.
I have a torn labrum in my left shoulder so it’s not really a tightness or mobility issue per say.[/quote]
My right one is torn…do you have ever problems getting a good squeeze on rear delt exercises and db flys on your left side?[/quote]
Hey man, sorry to hear about your shoulder.
Ummm I don’t really have any issues in the horizontal plain (plane?). My issues are with overhead pressing. Oddly enough I can do pull-ups for days and don’t have issues with a dead hang but seated/standing pressing anything over 50lb DB’s is questionable lol.[/quote]
What is the recovery time for your torn labrum? I assume this is not the kind that requires surgery, correct?
[quote]super saiyan wrote:
[quote]gregron wrote:
[quote]chobbs wrote:
[quote]gregron wrote:
[quote]Spidey22 wrote:
Adding DB Cuban Presses has helped my shoulders a ton. I use to not be able to really OHP without pain, Cuban Press + high rep rear delt training + Face pulls has really straightened that out, for me at least. [/quote]
I’ll give that a try as well. Thanks for the suggestion.
I have a torn labrum in my left shoulder so it’s not really a tightness or mobility issue per say.[/quote]
My right one is torn…do you have ever problems getting a good squeeze on rear delt exercises and db flys on your left side?[/quote]
Hey man, sorry to hear about your shoulder.
Ummm I don’t really have any issues in the horizontal plain (plane?). My issues are with overhead pressing. Oddly enough I can do pull-ups for days and don’t have issues with a dead hang but seated/standing pressing anything over 50lb DB’s is questionable lol.[/quote]
What is the recovery time for your torn labrum? I assume this is not the kind that requires surgery, correct?[/quote]
To get surgery and throw a football it’s 9 months, I couldn’t do ANY pressing for 1-2 months after it happened but it just gradually better. I hammer face pulls and pull aparts for lots of volume so I think where I’m at now is about the best it’s gonna get. As long as my elbow stays in tight to my body it feels pretty good
[quote]super saiyan wrote:
[quote]gregron wrote:
[quote]chobbs wrote:
[quote]gregron wrote:
[quote]Spidey22 wrote:
Adding DB Cuban Presses has helped my shoulders a ton. I use to not be able to really OHP without pain, Cuban Press + high rep rear delt training + Face pulls has really straightened that out, for me at least. [/quote]
I’ll give that a try as well. Thanks for the suggestion.
I have a torn labrum in my left shoulder so it’s not really a tightness or mobility issue per say.[/quote]
My right one is torn…do you have ever problems getting a good squeeze on rear delt exercises and db flys on your left side?[/quote]
Hey man, sorry to hear about your shoulder.
Ummm I don’t really have any issues in the horizontal plain (plane?). My issues are with overhead pressing. Oddly enough I can do pull-ups for days and don’t have issues with a dead hang but seated/standing pressing anything over 50lb DB’s is questionable lol.[/quote]
What is the recovery time for your torn labrum? I assume this is not the kind that requires surgery, correct?[/quote]
I had surgery on it in 2010 to repair it. 3 anchors were put in, 30 days immobilized day and night, an additional 2 weeks of a sling during the day, 4-5 months of 45-90 minutes a day of rehab and then it felt awesome.
I had no issues with it for more than two years and one morning I woke up and it hurt insanely bad. I thought I slept on it wierd and that it just needed a few hours to feel back to normal but nope. It feela worse now than it did before the initial surgery. Sucks. I can’t even recall what it was that re tore it. I just can’t have surgery on it right now. I’ve got some stuff in the works that surgery would royally screw up so I’m going to have to wait a few years to get it done again.
@gregron do you feel like you’re at least 90% the same now as you were pre surgery?