My Own 'Clinic'

Training Bodybuilding
121

[quote]usertaken wrote:
Stop doing uneven weights.
I forget the scientific reason but you body will naturally catch up if you keep reminding it its meant to be even.
Just start with flyes with 3kg for 10 4kg for 10 etc etc
See if you can make progress that way.
Then do dumbell bench press ONE HANDED, do the weak side 1st then match it with the strong side.
Hope it works out for you, if all else fails go get a massage :))[/quote]

I have tried all of that, i have no sides weaker, just a side smaller and less responsive

122

[quote]barrs1985 wrote:
Hi, im a final year physio student and not a big expert YET! (I will be some day! One hour of study a day will make you good in three years etc etc…according to eric cressy!) but have u tried taping ur scapula to keep ur shoulder blades set into place? its a pretty easy strapping technique and will promote a good technique also. I havent assessed you but im thinking right pec is internally rotated and maybe abit tight so ur scapula is gonna be either pulled up or out. This can also be due to weak serratus anterior muscles.

You might need to drop the weights and go for excellent form or in rehab setting, i like to use dumbells rather than bar as it ensures both have balanced weights.

As i said tho, im not an expert yet but its an option to see if it makes a difference.

Also let us know how u get on with that therapist![/quote]

Again, ive been using dumbbells, the same problems arise. Anyway, the therapist was great!

After an hour or so of prodding he just explained that my left side (where i feel it more) is very tight. I feel the chest more on that side, because it’s already strained, and at its peak it is strained a lot more than the other.

Basically I need to do some exercises to loosen up my shoulders, one exercise is this:

Split stance, and rotate my shoulder backwards as fast as i can 100 time with perfect form, which is VERY hard to do. And once I did it on my right side, i felt an incredible chest pump, so this should help.

He explained the tightness is due to stress, I am a very stressful person I suppose, so i just need to relax.

As far as training chest goes, I will stick to bodyweight exercises as much as possible, I know some ways of blasting my chest in 40 minutes with bodyweight exercises.

123

Diet for 19th december:

7:30am - 2 scoops monster food, 1 cup blueberries, 1 cup strawberries, 2 medium oranges, 4 Flameout

10:45am - 7oz chicken breast, 3 scoops N-large, 100g sweet potato, 1/2 cup celery

1:15pm - 7oz salmon, 1 medium tomato, 1 cup broccoli

5:40pm - 150g prawns, 25g macadamia nuts, 1 cup cucumber

8:15pm - 3 scoops Metabolic Drive Complete (it arrived woo!)

10:50pm - 2 scoops Metabolic Drive Complete, 2 cups cucumber, 7 Flameout (Poliquin version)

124

and so starts week 3!

125

Keep it up, Good!

126

Ok so im just about to go to the gym. I’m going to train chest/biceps. The workout will be completed in under 45 minutes and I’m about to train like it’s my last day on earth.

Going to do the following:
weighted dips, starting at 6-8 reps using partial method.
flat hammer strength bench, starting at 8-10 reps, partial method.
pec deck, starting at 10-12 reps, triple rest/pause + drop.
barbell curls, starting at 6-8 reps using partial method
db preacher curl, starting at 8-10 using 2/1 conc/ecc instead of partials
machine curls, triple rest/pause + drop.

And im out, be back on afterwards.

127

workout started: 5:30pm
workout finished: 6:23pm

sipped 1/2 serving Surge during workout

a. weighted dips:
set 1: b/w + 40kg for 8, 5, 3 + 7 bodyweight
set 1: b/w + 40kg for 6, 3, 2 + 8 bodyweight

b. flat hs bench:
set 1: 30kg for 8 & 2, 20kg for 7 & 3 + 5 assisted on right arm
set 2: 30kg for 6, 20kg for 6 & & 3 + 7 assisted on right arm

c. pec deck:
set 1: #7 for 9 & 5, #5 for 11 & 8, #4 for 12 & 9
set 2: #6 for 12 & 7, #5 for 10 & 7, #4 for 11 & 8

I think theres just a problem with the nerves in my right pec, didn’t start to feel it working evenly until pec deck, and as im typing this all im aware of is my left pec. Oh fuck it i cant be bothered to care anymore lol

d. barbell bicep curl:
set 1: 30kg for 8, 5, 3 & 2 partials
set 2: 30kg for 8, 4, 2 & 2 partials

e. db preacher curl:
set 1: 12.5kg for 10, 6, 4 & 3 assisted
set 2: 12.5kg for 10, 6, 4 & 8 assisted

f. dumbbell curl
set 1: 10kg for 10 & 8

128

Diet for 20th december:

9:15 - 3 scoops Metabolic Drive Complete, 1 cup blueberries

11:15 - 1 cup strawberries, 2 medium oranges

12:50pm - 4oz cheese, 7oz salmon, 1 cup broccoli , 1 medium tomato

3:30pm - 150g prawns, 1 cup cucumber, 25g macadamia nuts

5:30pm - 6:23pm - 1/2 serving surge, 15 bcaa’s

6:30pm - 1 serving Surge, 2 teapsoon creatine, 1 medium orange

7:30pm - 2 scoop Metabolic Drive Complete, 7oz chicken, 100g sweet potato, 1/2 cup celery

22:30pm - 150g prawns, 1 cup cucumber, 25g macadamia nuts

12am - 2 scoop Metabolic Drive Complete, 1/2 cup celery, 1 tbsp Udo’s oil

129

11:30am (hooray for long sleeps) - the usual breakfast, 3 scoops Metabolic Drive Complete, 1 cup blueberries, 1 cup strawberries, 2 medium oranges

can’t put my shirt on or extend my arms today, it’s such a good pain.

130

1:30pm - 7oz salmon, 100g sweet potato, 1 medium tomato, 1 cup broccoli

5:30pm - 150g prawns, 25g macadamia nuts, 1 cup cucumber

I see there is a new guy in the Physique Clinic, he is the exact weight/height as me, just a bit older, slightly bit fatter, so I am pretty much going to follow the diet CT gives him, except i will increase the carbs a bit. Just in-time because i need a diet change too.

131

diet for 21st december:
11:30am (hooray for long sleeps) - the usual breakfast, 3 scoops Metabolic Drive Complete, 1 cup blueberries, 1 cup strawberries, 2 medium oranges

1:30pm - 7oz salmon, 100g sweet potato, 1 medium tomato, 1 cup broccoli

5:30pm - 150g prawns, 25g macadamia nuts, 1 cup cucumber

6pm - 1 medium orange

6:30-7:20pm - 1/2 serving Surge & 15 BCAA’s, I trained.(legs, will post weights tomorrow I need sleep)

7:20pm - 1 serving Surge

8:30pm - 2 scoops Metabolic Drive Complete, 100g sweet potato, 1/2 cup celery, 7oz chicken

10:30pm - 1 cucumber, just wasn’t hungry, i felt that if i ate my second round of prawns i would of chucked up.

12:20am - 2 scoops Metabolic Drive Complete, 1/2 cucumber, 10 fish oil caps & 2 Flameout (Poliquin version)

comments:
I don’t get many replies around here anymore! lol, I guess me having a perfect day every day is just boring.

Anyway, I have noticed some visible changes, nothing too major though, and I feel that I need to up my calories.

I have 2 weeks now of absolute rest, so I should make some good progress. I will change up my diet on the 26th december.

Looking forward to not being able to walk tomorrow!

132

Looking good on the diet! I’m following the same basic plan.

Do you have any problems with stomach pain from drinking Surge and taking BCAA during workout?

-Sab

133

Maybe no comments but I’m reading this everyday religously

134

[quote]Sabastian525 wrote:
Looking good on the diet! I’m following the same basic plan.

Do you have any problems with stomach pain from drinking Surge and taking BCAA during workout?

-Sab[/quote]

no I don’t have any stomach pains taking Surge and BCAA during workout. If anything it gives me more energy.

Are you giving yourself at least a 45 minute gap between eating and training?

Another reason for stomach pain may be that when you are squatting, leg pressing etc you push your stomach out to support yourself, if done too hard you can strain your abdominal wall. If this is happening wear a belt.

135

today i woke up at 7:15am to take my girlfriend to work, so had my breakfast at 7:30am, but only had 3 scoops Metabolic Drive Complete and 2 medium oranges. Didn’t eat the blueberries & strawberries because…

I wanted to go back to sleep :p, so i napped until 11am, and now im eating the blueberries & strawberries, I’ll also have 7oz salmon, 1 medium tomato & 1 cup broccoli in a minute.

136

Heres what went down when I trained legs last night!

Workout start: 6:30pm
Workout finish: 7:23pm

A. Back squat, start at 6-8 reps, method: PARTIALS
Set 1: 60kg for 8, 5, 3 & 8 partials
Set 2: 60kg for 8, 5, 3, & 7 partials

B. Leg press, start at 8-10 reps, method: Triple rest/pause & single drop.
Set 1: 100kg for 10, 6, 4 & 60kg for 12
Set 2: 100kg for 8, 6, 4 & 60kg for 10

C. Leg extension, start at 10-12 reps, method: Triple rest/pause + drop
Set 1: #8 for 12 & 8, #6 for 10 & 12, #4 for 10 & 15
Set 2: #8 for 12 & 10, #6 for 10 & 10, #4 for 12 & 15

D. Romanian deadlift, start at 6-8 reps, method: Triple rest/pause & single drop.
Set 1: 65kg for 8, 5, 4 & two 20kg plates for 8
Set 2: 65kg for 6, 4, 3 & two 20kg plates for 7

E. Standing leg curl, start at 8-10 reps, method: Triple/rest pause + drop
Set 1: 20kg for 10, 5, 10kg for 12, 7,
Set 2: 20kg for 5

notes:
squats - please because i increased weight since last week.
leg press - didn’t do partials because i didn’t want to be trapped under the sled, the drop was more than enough to put me through pain, and I got a nose bleed as a result.
romanian deadlift - didn’t do partials as i felt my back would of exploded, finishing up with plate RDL’s still hurts like fuck though.

standing leg curl - I had already increased weight on a few exercises and added a new one in. I was short for time and was about to get another nose bleed after the double drop, so i finished it there and did another set. I hobbled out of the gym.

comments:
I can’t really show you the intensity I am using in these workouts, but im just going to give a little explanation:
There are a few other guys out there following the HIT program CT set bizarre, and every time I go into the gym I go in with the mind-set that NO ONE on the face of the earth will train harder than me.

After last nights leg workout i had a killer headache and a t-shirt stained with blood. I was happy. I’m training shoulders/triceps later today.

137

[quote]Goodfellow wrote:

comments:
I can’t really show you the intensity I am using in these workouts, but im just going to give a little explanation:
There are a few other guys out there following the HIT program CT set bizarre, and every time I go into the gym I go in with the mind-set that NO ONE on the face of the earth will train harder than me.

[/quote]

I liked your attitude in the beginning and I’m liking it more as you go.

138

Diet for 22nd december:
7:30am - 3 scoops Metabolic Drive Complete, 2 medium oranges

11am - 1 cup strawberries
11:30am - 7oz salmon, 1 medium tomato, 1 cup broccoli
12pm - 1 cup blueberries
1:30-2:30 - 1/2 serving Surge, 15 BCAA’s
2:30 - 1 serving Surge
4:30 - 2 scoops Metabolic Drive Complete, 7oz chicken, 100g sweet potato, 1/2 cup celery
6:30 - 150g prawns, 1 cup cucumber, 1 tbsp macadamia nut oil
8:45pm - 150g prawns, 2oz cheese, 1 cup cucumber
12am - 2 scoops Metabolic Drive Complete, 1 tbsp macadamia nut oil, 1/2 cup celery

139

Shoulders/Triceps - 22nd december:

machine shoulder press - rest pause & single drop set.
set 1: #9 x 8, 3, #8 x 5, 2, #6 x 10
set 2: #9 x 8, 2, #8 x 3, 1, #6 x 12

lateral raise - lat raise to failure then db press to failure, rest 10 sec, lat raise to failure then db press to failure
set 1: 7.5kg x 10 LR, x 12 DB press, 7.5kg x 12 LR, x 10 DB press
set 2: 7.5kg x 10 LR, x 10 DB press, 7.5kg x 8 LR, x 11 DB press

one arm dumbbell shoulder press - double rest/pause + drop
set 1: 12.5kg x 12 & 7, 10kg x 12 & 8
set 2: 12.5kg x 12 & 6, 10kg x 10 & 7

  • db upright row with 12.5kg to failure (15 reps)

e-z bar skullcrushers - quad rest/pause
set 1: 30kg x 10, 6, 4, 4
set 2: 30kg x 8, 6, 3, 3

hammer strength tricep extension - ‘20 rep squat method’
set 1: 20kg x 20
set 2: 20kg x 20

notes: i couldn’t find any tricep exercises that would target my triceps over my chest (this happened even on the skullcrushers), but i found one in the hs tricep extension. I really wanted to trash my triceps on this so I did i used the ‘20 rep squat method’ on it. It worked.

140

ooookay, heres how things are going today, i can’t walk too well, and i am going to have to eat soon. SO FAR i have eaten:

3 scoops Metabolic Drive Complete vanilla, 2 oranges. This was about 9:40ish

Remembered that I didn’t eat my strawberries, blueberries and Flameout, I also remembered i forgot my Flameout yesterday too!

So I had those, at 11:30ish.

im going to have my chicken etc. in 40 mins, and im really sleepy. Having nothing to do sure is tiring.