i do heavy volume to help burn fat too
its helping, a bit, my abs are showing now, bout time
i still need work on upper chest, and shoulders though ..
back is sucking cus of my left arm, and if do too much with my right
arm, it'll looked deformed cus on lat will be bigger than the other..
last workout was
seated db curls 25lbs 12-15reps (incline)
then 30lbs 10-12 reps inclinde (with hammer reps after every 4)
hammer curls 30lbs standing 10-12 reps
one handed tricep pushdowns on one pulley machine
30lbs 10-12 2 sets
seated shoulder raises plus front raises
15lbs 10-12 reps each
then 20 - 25lbs for front raises 10-14reps each
(side raises straight out, hold for 5seconds each rep, can see my shoulder bulge)
Seated machine rows, 50lbs one handed 10reps
then both hands 100lbs 10reps
then back to 50lbs one handed (each set is a different handle position)
*underhand, overhand, and vertical fist*
one handed low cable row pulleys 60lbs 12 reps each hand
seated chest presses
one handed 50lbs 10-12 reps
then 100lbs both hands low grip, for lower chest 10-14reps
then 120lbs for middle chest, 10-12 reps
140lbs upper chest 8-12 reps
incline machine calf presses
40lbs 10-12 reps 2sets
leg extensions 50lbs one legged
6 reps, then both legs 120lbs 6 reps
*pause for 4-6 seconds each rep*
leg sled machine presses
one legged, 120-140lbs 10-12 reps each leg
then one legged calf presses on it 80lbs 6-10reps each
thats it no abs etc, didnt have much time
thanks for the comments everyone :)
I know you have some shoulder and joint problems but can you do any type of pressing for shoulders? I'd love to see you pounding out heavy barbell or dumbbell presses as well as inclines in order to put more mass on your shoulders. I think, if you can, it would be far better for packing on mass in the chest and shoulder complexes.
i haven't done any DB or BB presses for shoulders in a ..while
as of right now, im contemplating on a new routine
i feel as though what im doing now is leading to OT'ing, and my bad sleeping patterns. but for mass on shoulders and probably everything else that i do (ie. with the machine resistance) i know its not helping my mass.... even though adding weight to it is easy. i might switch to arnold presses for shoulders
since the twisting motion doesn't hurt my arms, i just stopped doing it
because i was paranoid about going to the hospital.
BB presses i never really did with shoulders, only Smith BBs up to 90lbs for like 10 reps, then slowly rotator cuffs gave shat'way.
i'll try to figure this out, any opinions or suggestions would be appreciated man, and anyone else. also a question for anyone
A. a once a day body part routine
Monday arms (bis tris), tuesday chest, thursday back, friday shoulders, saturday legs. and after each workout 15min cardio (light, with ab workouts ie, cable crunches, and knee raises, and oblique twsits.
B. two day split FB workout
First, I'd suggest the two day split for numerous physiological reasons. You may not enjoy it as much at first because you'll get less of a pump than normal but I feel that your overall muscular gains and strength should increase. I was actually having a conversation with Glex today about how our sessions seem a bit less fun since we're only doing one or two actual working sets per bodypart during a session. Sure, it's not quite as fun and you don't get a huge, swole pump but the heavier load, increased hormone release, and higher level of frequency should give you the gains you're looking for.
As far as shoulders go, I'd stay the hell away from Smith Machines. I prefer seated BB Military Press but due to your shoulders they might be difficult and standing Military Press might be easier for you as your body is freer to move. It sucks because you'll probably have to start lighter than you want but over time the heavier weight being better distributed across the shoulder girdle will do you good. If that's uncomfortable I'd suggest dumbbell presses, either seated or standing, but I wouldn't do Arnold Presses; instead just use the dumbbells to position your arms in manner that won't bother you. The twist in Arnold Presses is pretty worthless in the grand scheme of things.
A final note, if you're doing incline chest presses before shoulders you don't have to do quite as much work for them and they'll probably be weaker than you'd like but you should keep powering through it.
Just my $.02
i will try to do the BB standing first off, besides my shoulders giving me problems my lower back does too, and i dont do lower back work
i think.... it must be from work, cus i stand for hours and hours,
the quiznos i work at is ity bity, very tiny, the back of the store is like walking through a mini sub
i fear im going to have to wear my weight belt for this, should i start by doing seated BB presses? then slowly work my way up with stable weight i could handle with while standing? i dont wanna rush into it, not just weight but standing/sitting.
my first year of BBing, before the end of the year (8-9months working out) i was doing up to 50lb db shoulder presses, 45lb DB curls, 900lb leg presses, then slowly i had these problems, i had them even before hand, but not as severe, when i mean severe, i mean that also play a role in my daily life.
even resorting to lower weight, i still feel pain, so im going to take your word when switching positions and finding outwhich ones my body prefers without pain.
thanks again Line for your helpful input.
and everyone else, thanks im glad some of you care :P
slowly changing my routine
db seated zott curls 20lbs 16-20 reps slow 2-3 sets
40lb ez on lap curls reverse twice then one set normal
machine preacher curls up to 50lbs 6-8reps (need more reps, might just lower weight..)
15lb db kickbacks twisting 10 reps
seated tricep machine extensors 30 to 60lbs 8-14 reps
seated shoulder press
up to 120lb 9+ rep
seated shoulder machine raises up to 50lb each side
seated machine press up to 140lb 12reps
reverse pec deck with normal pec deck
up to 100lbs 8-12 reps
lying ham curls up to 140lbs 8-10 reps
seated ab crunches with machine
50lbs 18+ reps