Gotta wear those new lifting straps in bro :hyperguy:
Awsome back workout and impressive bent over rows and pulldowns bro, keep training hard mate!
Any plans for bodybuilding shows?
@Dridderz: I just bought a new pair of VALEO lifting straps with the neoprene cushion on the wrist. Simple, cheap, but totally invaluable. I can't wait to compete again, but unfortunately I don't think I'll be doing a show until Summer 2010. I want to keep on growing, and make huge improvements. I want to bring a much thicker package to the stage next time, and that's just going to take me a long offseason. I grow pretty slow (ectomorph) but I'm doing my best. So far so good!
@ Miami: Bro I need those damn straps!! lol I know you probably have freaky grip strength but I don't :(
@Samoan: After my shoulder is 100% and I start lifting at my best again, I expect some crazy motivational speeches!! Thanks again for the kind words.
Last Night I did SHOULDERS/TRAPS/DEADLIFTS
I couldn't go too heavy on deadlifts because of my shoulder, and mostly because of my lack of lifting straps!
1. Deadlifts: 225: 6 315: 6 405: 6
Not bad for raw lifts. My grip was giving out way before my back was. I definitely could have got 405 in the double digits if I had straps.
2. Shoulder Press: 225: 5,4,3
PR! This actually felt really good. Some of you are probably wondering how I'm able to shoudler press with a shoulder injury. The reason is I use a smith machine, and unlike a conventional barbell shoulder press that presses directly over your head at the top (something I can't do) I can manipulate the smith machine so that when I press, it presses just forward of my head, which bothers my shoulder only slightly.
3. Machine Lateral Raises: 120: 8 130: 8 140: 8
PR. New exercise for me. It's actually a pretty good machine. I'll probably keep it for a while instead of upright rows. Upright rows are a sort of dangerous exercises if you have pre existing shoulder injuries (aka me!) So I'm going to lay off them for a while.
4. Rear Flys: 135: 8 150: 8
I went pretty light on these, this movement is really not good for my shoulder right now. But I still got good work from it with moderate weight and perfect form.
5. Shrugs: 345: 8,8, 8
PR. These were pretty tough, I'm going to use this weight one more week so I can really master the form with this weight.
Overall good workout. I'm happy with my progress in strength and recovery with my shoulder so far. I went to the shoulder Surgeon today, got some X rays and an evaluation. Looks like with the rehab I should be doing pretty well, I'm not going to get surgery no matter what. I really don't need it. I'm just not going to be playing basketball anymore.
Thanks everybody! All the support is much appreciated, especially while trying to get back to 100%.
Last night was an ARM session. I felt good enough to go heavy on everything last night, but I wasn't really expecting to hit PR's because the fesability of being my strongest after not lifting maximum weights for a couple weeks in pretty unlikely.
1. Tricep Press: 250: 3,3,3
Man did that feel heavy. I made sure not to sacrifice form for reps though. Every one of those reps were perfect, even though lower than I wanted!
2. Pushdowns: 205: 8,7,8
PR. I took too long of a break after the second set. Some noob wanted to know when he'd see results from lifting upperbody 3 times a week, drinkng on the weekends, running on a cross country team, and he had only eaten a vegetarian sandwich that day... >:0
3. EZ bar curls: 120 (not including bar): 8,6,6
PR. I got one more rep than last week. I'm predicting big things next week!
4. DB Curl: 70's: 7,5
PR. One more rep! talk about slow and steady...haha
5. Rope Hammer Curls: 132.5: 8,8
PR. Felt good.
Not a bad workout overall. My shoulder is getting better, and my strength is coming back so all is well. Tonight is legs, and I plan to murder them :)
haha I love Wolverine! Me and my buddy used to read the Wolverine series when we were younger. Really looking forward to the movie actually...
Anyway, last night was LEGS!!
1. Front Squats: 305: 5, 3.5, 3
PR. My buddy spotted me on the second set. I felt a little tight on the sets. I warmed up with a bunch of lighter warm up sets, but I guess that's not enough. From now on I think I'm going to do some very light cardio for 5-10 minutes to warm up my legs.
2. SLDL: 310: 6,6
PR. I think I'll stick with this weight until I get a couple more reps. They were all good reps, I just want to make sure my rep range is different then normal deadlifts.
3. Lunges: 250: 8,8
PR. Legs were swole after these!
4. Leg Extension: 200: 8,8 205: 8
PR. Love this exercise. on the last couple reps I could feel my butt wanted to raise off the seat to make the range shorter, but I wouldn't let it!
Overall Real good workout, My shoulder was killing me when I got home though. The position I have to put my hands on the Lunges is the only position thats not good for me. I think what I'll do next week is just hang my arms along the bar, so my arms are parallel to the ground This will be a lot better for my rotator cuff.
SHOUT OUT TO MY BOY JABIR!! CAN'T WAIT FOR THE ARNOLD!!
@Hypocrisy: Absolutely right man, my quads were hella pumped! My quads were feeling engorged when I was done with them.
@Drexel1234: We gotta train together soon. We haven't in forever.
@ Samoan: You gotta love his intensity! No Bull with him. That's how I'm trying to train. Thanks again!
Yesterday was CHEST/CALVES
I'm still being careful with my chest workouts because of my shoulder. I can still feel the injury so I don't want to push it too far.
1. Incline Press: 255: 4,3,3
Didn't feel great. Worst of all, I was training with some kid who wanted to work in with me set for set. I did my warm ups, and set the seat in the exact position I wanted. After his first set, he got all pumped up I guess, and he pushed the seat back after his set, not really sure why. I tried to adjust it, but i just couldn't get it where I wanted.
2. Decline Press: 235: 6 245: 4
Both sets felt really good. I could have done more on 245, but after the 4th rep I could feel my shoulder moving out of the starting position, and I knew it would comprimise my injury so I stopped.
3. Machine Fly: 245: 8,7
PR. Felt pretty good, definitely tough by the second set.
4. Calf Raise (toes forward): 390: 8,8
PR. Felt pretty good!
5. Calf Raise (toes in): 320: 8,8
PR. These felt a little tired. But still good
6. Seated Calf Raise: 205: 12, 12
PR. These are new for me. I had to do this on the smith because we don't have a seated calf raise machine. I put my knees under the bar, put a bench in front of the smith so I could sit down, and a block stepper so I could raise my feet up to do the calf raise. It felt alright, but I don't think I was getting a good enough stretch at the bottom. My heels were touching the ground before I could feel a good stretch.
Last Night was a BACK workout.
It's funny, I keep my variables pretty much the same unless something really isn't working. My food intake is the same from day to day, as is my supplementation, and my sleep/recovery, my workout split. everything has been the same, but for some reason last night I was just really into my workout. Everything felt in tune with my mind muscle connection, it was a great workout for that one reason.
1. Underhand BB rows: 280: 8 285: 8,8
PR. Nothing but a peanut! Some deuche was doing 20 pound DB curls for an hour infront of the mirror I was working with, so I couldn't see myself doing the movement like I usually do. So instead I took the oppurtunity to just shut my eyes and do the exercise. I could feel it all the way through, and when I didn't feel the contraction well enough on one rep I would focus extra hard the next. It felt awesome.
2. Pulldowns: 280: 8, 8, 6.5
PR. This was still hard, but I think it went pretty well. I might stick with it just one more week until I feel totally comfortable and have a full ROM every single rep.
3. T bar rows: 190: 8,8,8
PR. This felt awesome! I was really getting it in my middle traps.
4. Rack Chins: 30: 8,8,8
PR. This was the first week I didn't have to do any rest pauses on the sets. It felt perfect this week, and I got a great contraction on just about every rep, excluding maybe the last two on my last set. I'm moving to 35 pound DB next week!
Overall, Awesome workout. Any workout when I have a strong mind muscle connection is a great one for me. I'm all about feeling the muscle, not just heavy weights.
@Miami: Thanks man, I did deadlifts last night, and they felt awesome! I always feel so accomplished after a heavy set of deads.
Last Night was SHOULDERS/TRAPS/DEADLIFTS
1. Deadlifts: 460: 5
PR. I haven't done heavy deadlifts for about 3 weeks because of complications with my shoulder. Last time I did heavy deads I tried 460 for the first time and I got it 4.5 times. It felt like murder. This time it went up pretty easy the whole time (relatively speaking). My hand placement was a little to close for my liking as well, so if I had moved my hands out just a touch more Im sure it would have been even smoother. 465 here I come!
2. Shoulder Press: 225: 5,5,4
PR. If some of you are wondering why I can do 225, its because I do it on a Smith. I'm not sure if I ever wrote that in my log, but there it is. With my shoulder, I can't do any pressing behind my head or directly above my head. The smith machine allows me to press just infront of my head, so there's little to no pain when doing this exercises. GREAT SUCCESS!
3. Machine Laterals: 145: 8 150: 8 155: 6
PR. Pretty fast paced. I wanted to get 8 on that last set, but it just wasn't going. I'm really liking the way this machine feels. Great control, and squeeze on the shoulders.
4. Rear Flys: 165: 8 180: 8
This felt great this week. I thought my shoulders wouldn't allow this kind of load, but it felt awesome. I should probably be going to 187.5 or 190 next week!
5. Shrugs (behind the back): 345: 8,8,8
PR. Pretty good feel, not the greatest, but not bad at all. I'll try 350 next week.
overall great workout. Really pleased with how my shoulder felt the whole time. ARMS are on Saturday!