Trap Bar Deadlifts - 360x3. Part from that nothing exciting
Shoulders and traps
First time in two weeks
BTN smith press
175x9+5+3…+10 pounds from last time, - 3 reps total. I was expecting more, but I think I lost some shoulder flexibility. All the sets felt weird at first and i lost my groove a little. I also didn;t focus enough for it on the first part of the set. Also didn;t warm up my elbow properly so that messed with my concentration on the first part of the set.
upright row
115x12…+4 reps from last time
behind back lean away cable lateral raises
35x10
25xright armx20
xleft armx23
FIrst time doing these. I love them. My shoulders are narrow, but they have been improving. I thought these would feel weird, but for me it was more natural than when I do them with the cable in front of me.
Shrugs
435x11…+10 pounds from last time, +3 reps. I’m progressing very very fast on these. I love them.
355x21…+20 pounds from last time, - 2 reps.
I tried one arm dumbell shrugs with a 110 pounds dumbell and I didn’t like it. Won’t be doing these anymore.
Here’s what i did today. Fml when i arrived at the gym i found out they were gonna close in a little less than 30 minutes, so i made the best of it.
Db press:5020,6012,7012,959(pr yeah, almost got 10 but failed about halfway up)
Rear laterals:3015,608(drop set408,308)
Overhead rope ext superset:5015,6012,708,856(this was on a double pulley)
With Cable curls:7015,10012,11510,13010(single pulley)
Overhead ez bar ext super set:9012,9012,9010,Rested a bit longer between 3rd and last set 9015
With Pinwheel curls:4015,5012,608, form was going to **** so i lightened the last set and went for more reps, 4015
Time to get ready to go to attend my first bodybuilding show in about an hour. Phil Heath is supposed to be guest posing.
Bench Day:
Today was my 1st real workout since ACL surgery 6 weeks ago. These BOI threads are inspirational and I could use the kick in the ass so I’m in.
Bench Press 185x5, 225x5, 245x3, 265x2
HS Decline Bench Press 180x6, 270x6, 360x6
HS Flat Bench 180x6, 270x5
Rope Tricep extension 3 sets to get my pump on brah
By bench went from 315x2 the day before surgery to 265x2 today. Weak as a kitten since I’ve lost 15 lbs in 6 weeks and have zero leg drive. I got 10 weeks till my next PL meet. Hoping to get back up to a 315 competition bench by June 13.
[quote]Jab1 wrote:
Checking in to the new BOI. Bad news, fucked up my shoulder somehow (Incline DB). So gonna take about a week off shoulder/chest exercises and stick with squats and deadlifts. Do people reckon pull ups/BO rows will be ok?[/quote]
You know what pretty much eliminated my shoulder problem. Rear Delt flies, and getting stronger on those.
I will forever be in debt to rear delt work.
[quote]sam_sneed wrote:
Today was my 1st real workout since ACL surgery 6 weeks ago. These BOI threads are inspirational and I could use the kick in the ass so I’m in.
[/quote]
Fucking Sweet! Good to have you man.
How is your knee? When can you hit legs again?
HTowner: your old avatar was the firefighter correct? Good progress man.
[quote]countingbeans wrote:
[quote]sam_sneed wrote:
Today was my 1st real workout since ACL surgery 6 weeks ago. These BOI threads are inspirational and I could use the kick in the ass so I’m in.
[/quote]
Fucking Sweet! Good to have you man.
How is your knee? When can you hit legs again?
HTowner: your old avatar was the firefighter correct? Good progress man.[/quote]
Yeah htowner, not saying you’re very old or anything. Yet I’m sure you’re 30+? You have the body of a dude in his 20’s! actually scratch that better than most in their 20’s!
Leg Press 590x9.5 and crushed by the sled. Haven’t done that in a while, usually I’m able to squirm my way through that last rep.
[quote]countingbeans wrote:
[quote]Jab1 wrote:
Checking in to the new BOI. Bad news, fucked up my shoulder somehow (Incline DB). So gonna take about a week off shoulder/chest exercises and stick with squats and deadlifts. Do people reckon pull ups/BO rows will be ok?[/quote]
You know what pretty much eliminated my shoulder problem. Rear Delt flies, and getting stronger on those.
I will forever be in debt to rear delt work.[/quote]
I do them… Although I’m not that strong on them, so that could do with some work! I also do face pulls which helped a lot. This is the front of my shoulder though, feels like about where my supraspinatus is. I guess imbalances won’t help matters though.
[quote]Carlitosway wrote:
[quote]countingbeans wrote:
[quote]sam_sneed wrote:
Today was my 1st real workout since ACL surgery 6 weeks ago. These BOI threads are inspirational and I could use the kick in the ass so I’m in.
[/quote]
Fucking Sweet! Good to have you man.
How is your knee? When can you hit legs again?
HTowner: your old avatar was the firefighter correct? Good progress man.[/quote]
Yeah htowner, not saying you’re very old or anything. Yet I’m sure you’re 30+? You have the body of a dude in his 20’s! actually scratch that better than most in their 20’s![/quote]
Actually Im 24, and my last avatar was me about oh…2 months ago. I guess you dont look as good hanging upside down from a five story building =P Im glad I have a body of a guy in his 20s because well…Im in my 20s =) Thanks for the props though.
Re: Shoulder problems. Search for the diesel crew rehab protocol on youtube. Go through it and do the exercises that don’t hurt you. They really help.
If you’re benching you should be doing things like the seated row on back day and face pulls on shoulder day. Compensate for the pushing with ‘opposite’ pulling motions. I don’t bench much weight at all, but I still had shoulder pain. Doing these things helped me get through it.
yesterday
pullups wideish grip +20kg 3x3
hammer curlz 30kg x3 RL
kroc row db handle +70kg x9 RL
[quote]countingbeans wrote:
Fucking Sweet! Good to have you man.
How is your knee? When can you hit legs again?
HTowner: your old avatar was the firefighter correct? Good progress man.[/quote]
Thanks. Knee is recovering real good according to the surgeon and physical therapist but it’s still painful walking on it. Unfortunately I won’t have real a leg workout for a long time. Some shit like 3 to 6 months of rehab. I guess my goal of front squatting 405 and dunking at 6’ 230 lbs is going to take a while.
[quote]sam_sneed wrote:
[quote]countingbeans wrote:
Fucking Sweet! Good to have you man.
How is your knee? When can you hit legs again?
HTowner: your old avatar was the firefighter correct? Good progress man.[/quote]
Thanks. Knee is recovering real good according to the surgeon and physical therapist but it’s still painful walking on it. Unfortunately I won’t have real a leg workout for a long time. Some shit like 3 to 6 months of rehab. I guess my goal of front squatting 405 and dunking at 6’ 230 lbs is going to take a while.[/quote]
You’ll get there man, just a matter of time and work.
Hit 625x2 sumo DL today, 2nd rep went up better than the 2nd rep of last time’s 615x2, so I’m very happy 
[quote]sam_sneed wrote:
[quote]countingbeans wrote:
Fucking Sweet! Good to have you man.
How is your knee? When can you hit legs again?
HTowner: your old avatar was the firefighter correct? Good progress man.[/quote]
Thanks. Knee is recovering real good according to the surgeon and physical therapist but it’s still painful walking on it. Unfortunately I won’t have real a leg workout for a long time. Some shit like 3 to 6 months of rehab. I guess my goal of front squatting 405 and dunking at 6’ 230 lbs is going to take a while.[/quote]
OH man, so is it understandable how quarterbacks are still kinda off their game only a 10-12 months off the surgery? I mean, now that you lived it, is Tom Brady a lock for fantasy football or no?
Wait hold on, you can jump? Shit man I can barely slide a piece of paper under my feet when I hop…
Today was an embarsment to me and my entire family… 
Db Incline
40
50
65
75
85
95x3 FML
Db lateral raise/upright row type things
55
65
70
SHIPS
embarrassingx10
pitifulx8
goodlawdi’mabitchx5
Good stuff though. I like these I think
cable raises
25
30
35
ez curls
cable curls
[quote]countingbeans wrote:
Today was an embarsment to me and my entire family…
Db Incline
40
50
65
75
85
95x3 FML
Db lateral raise/upright row type things
55
65
70
SHIPS
embarrassingx10
pitifulx8
goodlawdi’mabitchx5
Good stuff though. I like these I think
cable raises
25
30
35
ez curls
cable curls
[/quote]
MOAR EGGZ PLZ!!!
April 16th the eggth cometh…
All will be right in the world
[quote]countingbeans wrote:
OH man, so is it understandable how quarterbacks are still kinda off their game only a 10-12 months off the surgery? I mean, now that you lived it, is Tom Brady a lock for fantasy football or no?
Wait hold on, you can jump? Shit man I can barely slide a piece of paper under my feet when I hop…[/quote]
I don’t really follow pro football but I know NBA guys have come back strong after a year and B-Ball is harder on the knees. Baron Davis came back to be one of the best dunkers in the NBA and he had it done when he was 19.
The last time I dunked I was 17, 6ft tall and 155 lbs. Before the injury I was 33, same height but about 230 and could hang on the rim with both hands off 2 feet. About 4 inches from a dunk…so close but yet so far. A 405 front squat will guarantee a nasty dunk and a nice set of wheels.