[quote]sen say wrote:
Wat a dislocate?
[/quote]
Pretty tough on us T-Rex’s I hit the top of my head a lot
whats a wall-ball?
no, forget it - I am sure that I dont want to know~
[quote]Edgy wrote:
whats a wall-ball?
no, forget it - I am sure that I dont want to know~[/quote]
Meh just an exercise, no biggie.
I use a band, and actively (mind muscle connection needs to be developed over time) use the rear delts (hopefully), rhomboids, mid traps, lats etc. to “open up” the shoulder joint (hopefully) while keeping constant tension on the band. # of reps not that important I’ve found, but the focus is key.
IMHO, doing it with the broomstick will warm up and loosen the mobility that you already have, but won’t really do much to enhance/gain additional mobility if that makes any sense. My wordy .02!
[quote]punnyguy wrote:
I use a band, and actively (mind muscle connection needs to be developed over time) use the rear delts (hopefully), rhomboids, mid traps, lats etc. to “open up” the shoulder joint (hopefully) while keeping constant tension on the band. # of reps not that important I’ve found, but the focus is key.
Imho, doing it with the broomstick will warm up and loosen the mobility that you already have, but won’t really do much to enhance/gain additional mobility if that makes any sense. My wordy .02![/quote]
Yep and I also do band work I just dont normally put it down. I have had shoulder issues for a few years now and right now is the best my shoulders have felt in years.
Problem is I gave up bench and dips and do all the shoulder rehab work and shoulder health work. But I sleep better.
I avoid dips. After watching some Cressey video (on cable rows I think) somewhere, I realize dips for most people puts the shoulder joint in some excessive anterior blah blah position. I avoid them as well.
I honestly think with proper form -mostly with setting up the scapula and all those back muscles- and the proper width (too close is bad too imo) for the individual’s shoulder structure, benching is fine. Not that I’m encouraging you to do something that hurts you, and not that you’re not smart enough not to of course.
Lol I get you and I also agree, I did Bro Bench when I was younger and I am built like a T-Rex so I was built to bench. But I just broke down and I was just really tired of poor sleep, numbness and pain to my arm. Do I miss bench, of course, but for my life its in the past.
No work out today.
Just to check I stepped on the scale after 3 weeks of not weighing myself.
Very happy with results.
Thursday
Warm up various stretches, push ups, planks, BW squats, jump squats, etc
225 X 6 X DL
BW X 7 X Burpees
70 KB X 10 X KB swings
200 meter run
X 5 rounds in 20 minutes
Happy Thanksgiving everyone.
Friday
Warm up 1 mile run, dislocates, foam roll
Floor Press
135 X 3 X 5
185 X 2 X 5
205 X 1 X 5
215 X 1 X 4
225 X 1 X 3
Mili
135 X 2 X 5
155 X 1 X 3
165 X 1 X 3
185 X 1 X 2
SuperSetting
50 DB X 8 X Shoulder Press
50 DB X 8 X Bench
Red Band pull aparts X 12
X 3 sets
Sat
Warm up various stretches, push ups, planks, BW squats, jump squats, foam rolling etc
Tabata 20 sec on/10 sec off Times 8 rounds
53 KB X 8-10 X Goblet Squats
BW X 8-10 X Mountain climbers
Tabata 20/10 Times 8 rounds
53 KB X 8-10 X KB Swings
BW X 6 X Roman chair situps
Great work and congrats on the weight. Is that where you’re looking to stay?
james
Yes. I feel strong and “athletic” at this weight. Now just plan slow build of muscle. And continue to just cut BF
Before and after pics or it didn’t happen.
I finally took them going to write it up tomorrow at work.
Woo hoo! Looking forward to the read!
Monday
Warm up 1 mile run, dislocates, foam roll
135 X 10 X Power Cleans
BW X 15 X Push Ups
X 5 rounds = 12 minutes
Okay on Sept 14th 2012 on the scale I bought for this weight loss plan I weighed 237, no idea of BF but I would guess in mid 20 to high 20%. I have been as high as 305 and as low as 174 as an adult (mostly in my 20’s). For the last 5-6 years I have been just eating to lift heavy weights, I would “diet” every once in awhile but nothing to extreme. Early 2011 I was weighing around 250-255 and at almost 40 years old I was not happy with the results.
So after changing up my workout which a lot of you know, I was able to drop down to that 235 range. Still felt soft and was not content. With the way I am (all or nothing type) I needed to do something drastic so my Ortho/Longevity Dr friend had recently done this diet with success. This was fucking hard just FYI. This is not the “fad” HCG diet with drops etc, this is the actual one by the Dr. This is not drops but injections taken daily.
Okay took a picture of the book, which is also a cookbook with all the recipes. This is from a Endocrinologist out of Italy, that has been doing this for over 10 years. This is NOT a BB diet, this is NOT a weight lifting diet. This is for FAT people. BUT its really only for a short period of time so the amount of muscle loss is actually minimal. This is a VERY, VERY strict diet and works on a hormonal level. It cannot be manipulated/bastardized or fucked with, you really have to stay exactly on the prescribed regiment.
I injected .125 units of HCG (which I also took a picture of) daily to my forearms or triceps. This is the exact amount, more can actually have an adverse effect and slow weight lose.
For the first three days of injection you actually engorge yourself with as many calories and as much bad food as possible. This was actually hard to do, by the third day at noon I was tired of eating. Starting on day 4 my kcal dropped to 500 kcal a day, STRICT. No more no less. Since I have a very regimental and busy life, I cooked all my meals on Sunday, put them in containers and was ready for the week. I also took some pictures of the food.
So basically for the first 18-19 days, I had 3 oz of chicken breast and 5 oz of broccoli for lunch and dinner every day. You get NO breakfast with this diet, only coffee/Tea and the only artificial sweetener you can have is Stevia. NO OTHERS. So no diet coke etc. You also get 2 pieces of fruit a day basically between lunch and dinner and one at bed time. Again the fruits are only a few, so I ate 2 apples a day for the entire 38 days. The last 20 days I ate the other picture which is a chicken chili recipe from the book (this is actually very good and will make for the future). It is basically 10 oz o chicken and crushed tomatoes with spices.
I ended up on Oct 20th at a scale weight of 202.3, I know most watched my progress on my log and knew I had dropped a bunch of weight pretty quickly. So 35 pounds in 35 days. I averaged of course a pound a day, however some days were not like that. This diet is so strict that some foods I discovered would halt my loss, believe it or not I ate a few pickles one day and made a salad dressing with only water and vinegar.
Reading in the book I discovered a small % of people were sensitive to vinegar and that would actually screw you up hormonally where you would not lose. And sure as shit, those days were I ate the pickles I did not lose a pound. At 500 kcal a day I could not lift, I mean what is the point you are not going to recover. I did do some running, which was all I had energy for. Otherwise after day 5-7 I was not dragging ass at work or anything else, the big hunger pains had gone away. However I had to stay away from food, or restaurants, during this 35 days went to one dinner.
It was an appreciation dinner for helping out with a contest at the gym, I ate my food and took my apple to the sports bar. I was doing okay for about an hour, then the continual smell and sight of food, I had to leave. Maya and I get around the corner driving off and I had to stop get out and puke. So yea that sucked.
I did lose some strength but that was expected. I always wore 38 inch waist jeans to fit my legs/ass with about an inch slack in the waist. I am now wearing the 36 inch and I could very easily get into 34’s, I just dont like the way they feel in the legs. So I just wear a belt. I feel tons better, clothes fit tons better, I found T-Shirts I have not worn in over 5 years I can wear again. This weight actually feels normal for me, so no plan to get back over 210. I am just going to continue to keep building lean muscle and drop BF%. Sadly going to get away from the heavy weights, I just have to many ortho injuries and would rather just work on body composition. So dont hate on me to much.
