[quote]strongmanvinny wrote:
July 27th is my contest.
How do you make your shakes not have the oats sink to the bottom?!
ENLIGHTEN ME![/quote]
I use my magic bledner 
19.06.2013
Shoulder Recovery Work (20 minutes)
Cross-trainer (5 minutes)
Neutral Grip Dumbell Press
35kg x 12 reps
45kg x 12 reps
50kg x 8 reps (PR i was really pissed off about this set… midway through lost balance and it put me off)
dropset
35kg x ? reps
dropset
20kg x ? reps
SkullCrusher -superset- incline dumbell curls
30kg x 12 reps 25kg x 10 reps
40kg x 12 reps 25kg x 10 reps
40kg x ? reps 25kg x ? reps
Dumbell Flye -superset- EZ bar curl
35kg x ? reps 40kg x 12 reps
35kg x ? reps 40kg x 12 reps
35kg x ? reps 40kg x 12 reps
Shrugs
100kg x 20 reps
130kg x 20 reps
150kg x 12-15 reps
Shoulder Stretch and adductor stretches (25 minutes)
I might do a powerlifting meet towards the end of this year to see how well i can perform in a competition environment, it would also give me an opportunity to evaluate my 1 rep maxes
Didn’t train yesterday as I had to see my physio. My shoulder is recovering very well, I am now allowed to do heavy floorpress and slight heavier overhead press for 10-20 rep range. i still cannot do bench press or overhead press where my elbow is not tucked in front of me to prevent strain in the injured region
[quote]wozniak1995 wrote:
Didn’t train yesterday as I had to see my physio. My shoulder is recovering very well, I am now allowed to do heavy floorpress and slight heavier overhead press for 10-20 rep range. i still cannot do bench press or overhead press where my elbow is not tucked in front of me to prevent strain in the injured region[/quote]
AWWWW YEAH!!!
[quote]strongmanvinny wrote:
[quote]wozniak1995 wrote:
Didn’t train yesterday as I had to see my physio. My shoulder is recovering very well, I am now allowed to do heavy floorpress and slight heavier overhead press for 10-20 rep range. i still cannot do bench press or overhead press where my elbow is not tucked in front of me to prevent strain in the injured region[/quote]
AWWWW YEAH!!![/quote]
Yeaaaaaaahhhhhhhh!!
20.06.2013
Shoulder Recovery Work 20 minutes
Cross-trainer (5 minutes)
Leg Press
300kg x 10 reps (easy but my felt mild adductor strain(
350kg x 10 reps (easy as well but the strain increased… need stop doing leg press and squat for a bit)
Adductor stretches (20 minutes)
Leg extension
20 reps
20 reps
12 reps
Internal rotation stretch (2 minutes)
21.06.2013 (had 20 minutes for this so 20 - 30 sec rest between sets)
shoulder recovery work (15 minutes)
Neutral grip dumbbell press
35kg x rep out
40kg x rep out
45kg x rep out
Dumbell Flyes (cannot remember what weight or reps i did on these)
23.06.2013
Shoulder Recovery Work (15 minutes)
Floor Press (after the recovery work and yesterdays chest session i felt quite weak on these)
60kg x 10 reps (very straining)
30 sec rest
100kg x 8 reps (hard)
30 sec rest
110kg x 2 reps (had more in me but didn’t want to be stupid with these, increase the weight gradually from today on)
Internal rotation stretch (2 minutes, most painful thing i have done in the gym so far)
He’s pressing again. YEAH BUDDY!
haha, that is just a great vid, LIGHT WEIGHT!
I think i’m going to do a bit of volume work on the deadlift today. Possibly 180kg deadlift for max reps challange but we shall see.
[quote]wozniak1995 wrote:
I think i’m going to do a bit of volume work on the deadlift today. Possibly 180kg deadlift for max reps challange but we shall see. [/quote]
Like max reps in a set or max reps in a workout?
[quote]csulli wrote:
[quote]wozniak1995 wrote:
I think i’m going to do a bit of volume work on the deadlift today. Possibly 180kg deadlift for max reps challange but we shall see. [/quote]
Like max reps in a set or max reps in a workout?[/quote]
Well i was planning on doing max reps in a single set
24.06.2013
Shoulder Recovery work 25-30 minutes (took very long today)
Cross trainer (5 minutes)
Stiff legged deadlift
60kg x 10 reps
60kg x 10 reps
Deadlift (no-belt)
140kg x 3 reps
180kg x 3 reps (very fast)
220kg x 1 rep (should have been easy but was very slow and shit)
180kg x 6 reps (the only word i can think of is pathetic)
Hammer Strength squat machine (http://farm4.staticflickr.com/3419/3894840615_11a38e8727_z.jpg that’s what it looks like)
100kg x 12 reps
150kg x 12 reps
200kg x 12 reps
Internal rotation shoulder stretch (2 minutes)
After todays session i’ve decided to take a week of weightlifting and only do swimming and recovery work. Harmstrings weren’t activating very effectively when the bar traveled past my knees and thrusting my hips forward to lock out felt damn near impossible. By next monday my adductor should be recovered so i’ll be able to start training hard again.
25.06.2013
Shoulder Recovery Work (20-30 minutes)
40 minutes of lower back, calf, harmstring, adductor and abductor stretching. (gonna do this everyday for the next 5 days, need to throw in quad stretches though )
Internal rotation shoulder stretch (2 minutes)
27.06.2013
Exactly the same stuff as the day before but I did 10 minutes of cardio as well.
28.06.2013
3 sets of light single leg extensions mixed with harmstring, lowerback, glute and calf stretches to start off with.
sitting forced split 5 minutes, sit down partner puts fet on the inside of my leg and pull me toward himself while pressing out with his legs.
standing forced splits 2 x 2 minutes, this is where i go into a split and have someone press me down… 1st was alright but 2nd set i went low as fuck. Was limping afterwards…
Shoulder Recovery Work (20 minutes)
Internal shoulder Rotation Stretch (2 minutes)
Swimming (10 laps using breaststroke)
Cold dip (10 minutes)
Done!
30.06.2013
Shoulder Recovery Work (20 minutes)
Static and dynamic stretches (10 minutes)
Cross Trainer (10 minutes)
Kettlebell Swings
30kg x 10 reps (using both hands)
30kg x 10 reps (using 1 hand at a time)
40kg x 10 reps (using both hands)
More stretching (10 minutes)
Squats (no lockout, constant tension)
60kg x 30 reps
60kg x 30 reps
60kg x 30 reps
Had to rest for a bit as i was feeling light headed, the adductor strain seems to be gone
More Stretching
Leg Press
200kg x ? reps (was just having a feel to see if the strain is still there)
More Stretching
Internal shoulder Stretch (2 minutes)
Cheat day today so I’m having a pizza when i get home 
[quote]wozniak1995 wrote:
Cheat day today so I’m having a pizza when i get home [/quote]
MAN UP. CHEAT DAY EVERY DAY FOR VINNY.
HOO HOO!