Tweaks Log - Teh Tweakness

[BigBen]

TWEAKIN first off u had some awesome sessions in here bro! Great work on arms and chest day, legs were good to bc u kept it safe shouders n arms are looking good too.

Ok about your shoulders my advice not that u asked for it, but is to do as follows:

Start rotator cuff exercises if u havent already.
AVOID ALL EXERCISES that are causing pain right now, u have to let the damage done heal.
Ice it bc its clearly inflammed, take some ibueprofine once a day bc if u overdo it youll get terrible stomache aches.
Press the ice onto the injury while u ice it too bro.
IF your worried about losing strength or size or whatever, do the mass building exercises with light wieght and really high reps so atleast this way youll be doing the exercise, but if i ugs u u gonna have to walk away and don only exercises that dont bug it. Ice is imprtant so dont ignore it. Keep up your nutrition like i kow i are all thsoe nutrients will help u heal up bro!

Best of luck twaekin!

Godbless
Beno

 

[Paulie]

TWEAKIN first off u had some awesome sessions in here bro! Great work on arms and chest day, legs were good to bc u kept it safe shouders n arms are looking good too.

Ok about your shoulders my advice not that u asked for it, but is to do as follows:

Start rotator cuff exercises if u havent already.
AVOID ALL EXERCISES that are causing pain right now, u have to let the damage done heal.
Ice it bc its clearly inflammed, take some ibueprofine once a day bc if u overdo it youll get terrible stomache aches.
Press the ice onto the injury while u ice it too bro.
IF your worried about losing strength or size or whatever, do the mass building exercises with light wieght and really high reps so atleast this way youll be doing the exercise, but if i ugs u u gonna have to walk away and don only exercises that dont bug it. Ice is imprtant so dont ignore it. Keep up your nutrition like i kow i are all thsoe nutrients will help u heal up bro!

Best of luck twaekin!

Godbless
Beno

Amen!

 

[Clint]

thanks everybody for stopping by, I really appreciate all the kind words and great advice..it means a lot

Chest and Traps today

Incline BB Press (some how this doesnt bug my shoulder any)
135x10
165x6
175x6
155x12
135x12

Flat Db Press
70x10
80x10
90x8
90x7

Paramount Seated Chest Press
190x15
220x8
235x6
190x18

BB Shrugs
135x20
225x10
315x10
405x10
465x8

and thats all she wrote, I'm taking the week off so I'll continue my log again when I'm back in their two mondays from now, I'll be on a new split then too btw..goes like this:

Monday: Legs
Tuesday: Chest/Arms
Wednesday: Back/Shoulders
REST
and Repeat.

 

[FOOTBALL FAN]

looking good Tweak heavy ass shrugs good luck with the new split

 

[Clint]

This week off has really done me some good. I've been icing and taking ibprofen daily and my shoulder has gone from I'd say 25% to about 85% in a few days time. Tuesday will be the first day for any upper body stuff since last week so hopefully it works out well.

I did train legs this week however, I might as well post it.

Squats
135x10
225x10
245x6
265x6
275x6 (and thats the most my back is capable of handling, I could tell anymore weight then that and it easily would hurt me)

Leg Press
290x10
380x10
480x10
570x10

Lying Leg Curl
130x6
150x6
170x6
190x7

Seated Calve Raises (very slow ROM and holy crap did it hurt)
90x12
135x12
135x12
135x12
135x12

6 sets of ABs

 

[Clint]

and here is the workout I got in yesterday just for the hell of it

BB Shrugs
135x20
225x10
315x10
405x10
495x5 (so close to the 500lb club!!!)

Abs - 6 Sets

Standing Calve Raises
135x12
225x12
275x12
295x12
295x12

 

[FOOTBALL FAN]

fuck me mate your shrugs are bad ass

 

[MaKaVeLi]

some nice sessions there, great advice from beno...take it easy man, lookin forward to seeing how your new split goes

 

[Clint]

First Day after my week off even though I trained legs last week

Squats:
45x10 (warmup)
135x10 (warmup)

30-40 Alternating Leg Extensions

225x10 (warmup)

275x6
295x6
305x6 (my back is getting stronger although it wasnt exactly the most comfortable feeling reps)
225x10

Leg Press
400x10
490x10
580x10
630x10

Lying Leg Curls
130x8
170x8
170x8
170x7

Stiff Leg Deadlift
135x10
135x10
135x10

Seated Calve Raises (very slow reps)
90x10
135x10
135x10
135x10
160x10
160x10



Tonight is my first night doing anything with my shoulders after a week off, my shoulder feels much better so lets see how my arms and chest session goes.

 

[KingDeadlift]

those BB shrugs are nuts man keep it up

 

[FOOTBALL FAN]

I wondered where your log was, straight back in it hard though bud glad that your backs getting better

 

[Clint]

Chest and Arms tonight

Incline Db Press
80x10
85x10
90x10
70x15

Weighted Dips
Me+45x8
Me+90x8
Me+90x8
Me+90x8

Flat Bench (kept it very light as usual)
135x10
155x10
155x10
155x10

Skullcrushers
82x8
102x6
102x6
102x5+10 presses

Pushdowns
120x10
140x10
140x10
140x10

Standing Db Curl
30x8
35x8
40x8
40x8

Bodymasters Preacher Curl
70x8
80x8
90x8
100x8

overal my shoulder felt good, I can still feel it but I believe as long as I warm it up good and stay away from the movements that bother it the most then I'll be fine.

Tomorrow is Back/Shoulders

and dont worry, I'm going to try and get around to some logs tonight, I gotta show the respect to all my log brothers!

 

[BigBen]

Looking great tweakin! 90 for 10 on incine, u coming up bro! Im glad your shoulder is healing up, and hope it continues bro!

Godbless
Beno

 

[Scoular]

Good log - yet to read it fully but will start tommorow.

I like the way you record all your weights in a easy to read way. You seem pretty strong - Keep it up!

 

[CaptainCharisma]

mmmmmm great to see youve returned you sexy bastard, i wanna see that 500 lbs shrug vid soon....i need it

 

[Clint]

Good log - yet to read it fully but will start tommorow.

I like the way you record all your weights in a easy to read way. You seem pretty strong - Keep it up!

glad to have you checking my log out bro.

I seem strong? Thats because I am strong, only getting stronger baby

 

[Clint]

Shoulders and Back with some Abs

Hammer Strength Iso Shoulder Press (weight per side)
90x8
105x8
105x7
90x8
90x10

Side Laterals
30x12
35x12
35x12
35x12
35x12

BB Row (strict form)
135x10
185x10
205x10
225x10

Paramount Row Machine
180x8
220x8
240x8 <-- whole stack
240x6

Pullups
Me x8
Me x8
Me+25x5
Me x8

Rear Raises
35x12
45x12
45x12

Abs - 6 sets
I could use your guys advice here, do you think I should add a shoulder movement in here or not?

 

[MexicanMuscle]

great session tweak! glad to be back in this log, alwayz such impressive numbers. ur rows are lookin great.

 

[BigBen]

I like your back session tweakin great work!

Yes i would add shoulder exercises, but i would also change what u have here, Barbell military press, upright barbell rows, and a db movemnet for your reardelts, then some shrugs bro. Try burning out your delts w a drop sets of high rep DB side laterials, then going and doing shrugs, makes a higes differance on what your shoulder feel like unde rthat heavy weight bro!

EDIT: STAY AWAY FROM THE DANG MACHINES! Unless u have to use them to work around and injury.

Godbless
Beno

 

[Clint]

I cant do seated Db Presses right now, or Upright Rows, or else they'd be in there cuz they are my favorite I'll try military press Sunday though and see hwo that goes. As for shrugs my traps dont need to be trained twice a week so I'll only be training those on the 2nd shoulder/back session of the week.

I already have a db movement for my rear delts

Sunday it'll be something like this:

Military Press
Side Laterals
Upright Rows (I'll see how they feel)
Rear Laterals

Back:
Deadlift
Close Grip Pulldown
Chinups

Traps:
BB Shrugs

hows that Ben? I'm still alternating with my back for thickness and for width, but its much better this time since I'm training everything twice a week.


Next session is Friday and I'm gonna smash my Legs