Physique Clinic discussion for USCTrojan619

Training Bodybuilding
482

All following USC’s program:

Has anyone experienced shoulder pain on the flat bench flies? Once i reach about 40 lbs i start to feel strain in my left shoulder. This also affects me on the wide grips. When the hot water in the shower hits my shoulder it feels like a stab. This blows, I want to stick to the program but can’t add weight if the pain takes over.

Also, when you rest during the 10-12 second pauses between sets, you rack the bar/drop the dumbells, right? I hope so, I usually wave my arms frantically to ease the burn.

Lastly, warmups! do you warmup using the rest/pause intervals of a normal set with a lighter weight or do you warm up with a set of 5 or 10 reps? I don’t usually warm-up so this is new to me, probably explains the shoulder pain!!

Thanks for any advice!

483

i warm up for the first exercise pair with a light weight and build up then start the 5x1

so like 10,6,4,2 then start

484

[quote]TKEmemphis wrote:
When the hot water in the shower hits my shoulder it feels like a stab.[/quote]

You should never be feeling a “stab” when it comes to pain. Something is not working right. Maybe a visit to a orthopedic could help. Whenever I would feel any sort of pain I would go see mine. Everytime he knew exactly what was causing it and just gave me two stretchs to do a day. The pain would simply just go away.

I would feel a sharp pain, then he said “Oh, thats a simple problem and a simple fix, do this stretch and this stretch” then after a few days of rest and stretching I would feel great with no more pain.

485

Is is just me or is leg day of USC’s first program the most brutal workout you’ve ever done. I cannot believe how much mental strength it takes to start the next set after 10 seconds rest, esp squats!!

After doing one set of deads and feeling like i was going to either pass out or vomit, I noticed a trainer (ex NFL player) approaching and thought he was going to tell me “OK, you’re shot, give it a rest and come back tomorrow.” But he didn’t, instead he said “Your form has improved A LOT” That was an excellant way to cap leg day. If this is what most people go through to gain size and strength, my respect level for people who succeed has gone way up since this program.

I miss USC’s positive posts. It was great hearing about each day, now it’s dead. This is lame, but I feel like a fat bastard since the Physique Clinic ended and no ecto is reporting progress. The bodybuilding curse - feeling fat when gaining, feeling tiny when cutting…

Oh well, this is awesome and worth every second of it. I hope others are seeing the progress! New diet and training begins next week. Oh and btw, taking bodypart measurements helps, even if you start to feel down, knowing that bodyparts are growing is major inspiration to keep working hard.

486

[quote]USCTrojan619 wrote:
Frankie75 wrote:
I can’t believe that all those items came up to such a small total price. Is this because you purchase them from the commissary? All that here at the local Stop-and-Shop would probably be over $150.

Yup, that would be it. The base commissary. One of the better perks. I should make more of a habit to go there. I never know just how much better they are until I do shop there, and look at the receipt afterward. Big difference![/quote]

What camp are getting assigned to? I have been in theater for over 3 1/2 years so I know the place pretty well.

The Air Force generally have the best accommodations, so not much to worry about there.

If you have Warrior then the MWR offers taping and caliper testing once a week, the gym here at Warhorse just lost the only certified tech.

487

[quote]doose wrote:
He could still train no doubt, but being able to follow the diet would be impossible. You can eat all the food you want over there, but the quality leaves a little to be desired. Quality protein sources are pretty hard to come by…and no patty melts everyday don’t count.[/quote]

Actually the D-Fac (dining facilities) here offers anything you can think of… want meat? What kind? You got it. Fresh fruits and vegetables abound, you have to steer clear of the Baskin Robbins.

If I find out what camp he is in he will have no problem training.

488

Breakfast options -

Oven Fried Bacon
Creamed Beef
Grilled Ham Slices
Turkey Sausage Links

Assorted Omelets
Scrambled Eggs
Hash Brown Potatoes
Grits
Oatmeal
Pancakes

Margarine
Asst. Breads/Toast
Peanut Butter
Asst. Cereals

Asst. Fruit (Fresh)
Asst. Canned Fruit
Asst. Yogurt
Asst. Juice
Butter Milk Biscuit

Coffee/Tea/Cocoa
Salsa/Jalapenos
Danish
Doughnuts

489

ok so just to clear something…im used to doing antagonist training with no rest time inbetween sets but with this theres a rest period after each INDIVIDUAL set right? so far thats how ive been doing it but im just not used to have rest periods that last from 120-180 seconds…they were usually 20

490

Man you are spot on! This is an excellent example of the type of food he will have all day long. There is no doubt he can continue to train. The AF does a fantastic job of taking care of it’s soldier’s needs. Guaranteed he will have a solid training facility and full internet access. Sorry - he is getting off too easy, he can continue this PC. In fact he can take this PC to the next level, but that would take “true warrior spirit” - Rangers lead the Way!

[quote]mc_neumann wrote:
Breakfast options -

Oven Fried Bacon
Creamed Beef
Grilled Ham Slices
Turkey Sausage Links

Assorted Omelets
Scrambled Eggs
Hash Brown Potatoes
Grits
Oatmeal
Pancakes

Margarine
Asst. Breads/Toast
Peanut Butter
Asst. Cereals

Asst. Fruit (Fresh)
Asst. Canned Fruit
Asst. Yogurt
Asst. Juice
Butter Milk Biscuit

Coffee/Tea/Cocoa
Salsa/Jalapenos
Danish
Doughnuts
[/quote]

491

[quote]linnear0035 wrote:
Man you are spot on! This is an excellent example of the type of food he will have all day long. There is no doubt he can continue to train. The AF does a fantastic job of taking care of it’s soldier’s needs. Guaranteed he will have a solid training facility and full internet access. Sorry - he is getting off too easy, he can continue this PC. In fact he can take this PC to the next level, but that would take “true warrior spirit” - Rangers lead the Way!

mc_neumann wrote:
Breakfast options -

Oven Fried Bacon
Creamed Beef
Grilled Ham Slices
Turkey Sausage Links

Assorted Omelets
Scrambled Eggs
Hash Brown Potatoes
Grits
Oatmeal
Pancakes

Margarine
Asst. Breads/Toast
Peanut Butter
Asst. Cereals

Asst. Fruit (Fresh)
Asst. Canned Fruit
Asst. Yogurt
Asst. Juice
Butter Milk Biscuit

Coffee/Tea/Cocoa
Salsa/Jalapenos
Danish
Doughnuts

[/quote]

Did USC not say in his final post that his new base was still being built and he will be living in very spartan conditions with no gym and no access to the normal mess hall system? I believe he did.

There is no way he could have continued. He wasn’t being stationed in New Jersey or something.

492

[quote]Easter Lizard wrote:
linnear0035 wrote:
Man you are spot on! This is an excellent example of the type of food he will have all day long. There is no doubt he can continue to train. The AF does a fantastic job of taking care of it’s soldier’s needs. Guaranteed he will have a solid training facility and full internet access. Sorry - he is getting off too easy, he can continue this PC. In fact he can take this PC to the next level, but that would take “true warrior spirit” - Rangers lead the Way!

mc_neumann wrote:
Breakfast options -

Oven Fried Bacon
Creamed Beef
Grilled Ham Slices
Turkey Sausage Links

Assorted Omelets
Scrambled Eggs
Hash Brown Potatoes
Grits
Oatmeal
Pancakes

Margarine
Asst. Breads/Toast
Peanut Butter
Asst. Cereals

Asst. Fruit (Fresh)
Asst. Canned Fruit
Asst. Yogurt
Asst. Juice
Butter Milk Biscuit

Coffee/Tea/Cocoa
Salsa/Jalapenos
Danish
Doughnuts

Did USC not say in his final post that his new base was still being built and he will be living in very spartan conditions with no gym and no access to the normal mess hall system? I believe he did.

There is no way he could have continued. He wasn’t being stationed in New Jersey or something.[/quote]

Hmm,

I built camp Shaqush (spelling obviously incorrect) which means hammer in Arabic.

We landed at 0030, loaded into three small trucks the army had “borrowed” from some Iranians and drove to our plot of sand. There was nothing there and we slept in the tents we built that night.

Redhorse (Air Force construction) was already there building tents for habitation as well as the MWR and D-Fac (dining facility). The AirForce had the only showers on base, the only gym on base, and nobody but AirForce were permitted to use either.

So a base of 4000 including the Army, contractors, and subcontractors were using bottles of water to shower, eating MREs, and most were sleeping in vehicles, under the stars or in over crowded tents. While the Airforce enjoyed hot meals, climate controlled tents, and relaxing time in the MWR (gym/theater/phone room).

The AirForce always has it good. The first thing they do is ensure they have a place to sleep, 30 tents can go up in a day… I have done it. Each temper tent can live 32 in bunks, I have seen that and lived it as well. Next the AirForce generally sets the Latrines, D-Fac, then the MWR. Again it generally takes a day per project. So the longest including travel he will be without dining or gym is two weeks.

None of this matters or relates to the WHY of my posts.

I wanted to know his location, contact the local contractors and ensure his camp receives additional support for the dining and gym areas.

493

I’m prior AF myself so I know what the DFAC in the AOR is like. But I also remember times when there was not a “quality” protein source to be found anywhere. There is always a ton of food, but the type that Coach Thibs would have wanted in his diet…well not so much. I gained 15 pounds on my last rotation but a great deal of it came on as fat that was burned right off when I got home and went back to a cleaner food source again.

Hell, the last time I was there they were so worried about the bird flu we couldn’t even get eggs. Completely ruined my diet.

I think USC just didn’t want to do the Physique Clinic if he couldn’t follow it the exact way he was supposed to. I don’t see anything wrong with not wanting to do something if you’re going to have to do it half-assed.