Coming soon- Steves new log of unspoken muscle

[Lionheart]

You sure love volumeLooks good,keep working hard bro

 

[Line]

Holy volume, batman! I wouldn't recommend doing nearly that much stuff but I will be back to see more of this unspoken muscle that has me so intrigued.

 

[PrinceVegeta]

Nice session man! lots of volume!

You switch up between high/low volume?

 

[miamiracing]

daaaym bro!! what a workout.. tons of stuff in there, and heavy as shit

 

[Hypocrisy86]

thanks guys
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

legs
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

 

[Line]

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.

 

[Hypocrisy86]

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.

well i know this is embarrassing for me to say to you man since you are a king for this area, next to flex, wolf, etc
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

 

[Line]

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

 

[PrinceVegeta]

Good suggestions from line for sure! i agree with him that the arnold presses aren't that benificial compared to normal presses...just start of slow with the press u feel more comfortable with and work ur way up.Ur shoulders will thank you in the long run

 

[PrizeFighteR]

solid info up in here hypo..good luck if you do pick up a new routine

 

[Hypocrisy86]

thanks Line
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

 

[Hypocrisy86]

yesterday

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
10+reps
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
10reps

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

done

 

[PrinceVegeta]

Nice session there! see you are getting in training those shoulders!! good work!

 

[Rocky]

Good to see you adapting your routine to one that best fits your problems. Good that you're in a gym with the equipment to allow you to do so. Stay training smart and healthy.

 

[miamiracing]

nice weight hypo, looks like you went nuts and hit the delts with some mofo weight

 

[PrizeFighteR]

very good with that shoulder work hypo

 

[Hypocrisy86]

thanks guys. im trying to slowly transition from most machines to free weights, my goal is to get heavy weight on machines for at least 10 reps, as heavy i mean 20lbs more than i weigh, i weight bout 169 or so
s i need to keep it up

today

seated db zottman curls 30lbs 12 reps i believe
seated db concentration curls 30lbs 5 reps each ( i need to start lower.over again :S)
seated lap ez reverse bar curls 40lbs close grip
12+ reps, then wider grip 9+ reps, slow steady pace, good pump
biceps were peaking like a juiced mountain

before my whole workout tho, i did some rotator cuff stuff
25lb db, laying presses, and seated sides

db kickbacks, 15lbs 7+ reps, 20lbs 5+ reps (twisting motion)
laying db one handed extensions 15lbs 12 reps each arm
not much weight, but i feel it working some how
then standing one arm pulley pusdowns 20lbs 5+ reps (taking it lightly)

db front raises 20lbs 12+ reps 2 sets
seated hammer strength shoulder presses up to 55lbs each side
8+ reps
seated side hammer strength raises 15lbs per side lightly 8+reps
reverse pec deck 100lbs 10 reps

seated machine rows up to 120lbs 5 reps (must make 190 soon)
seated hammer strength iso lat rows up to 150lbs, 2 sets 8+ reps

chest press up to 160lbs 10 reps after 3 sets from 100lbs
100lbs presses was 25reps
seated hammer strength decline presses up to 140lbs
10+reps

decline ab crunches till failure
seated ab crunch crunches 40lbs 12+ reps (slow reps)

i might of forgot some things, i'll add them when if i remember lol
thanks guys!

 

[PrinceVegeta]

Nice session hypo!looking good!!

 

[miamiracing]

woop nice work

 

[PrizeFighteR]

hypo and his bicep peaks.