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  1. oh joy its monday x_x

    ditched the upright row from the advice you guys gave me.
    decided to do more volume and try to improve my workload capacity

    Day 9 push day

    Bench (left shoulder feels really out of place from the get-go not sure how to go forward with this)
    :135x10
    155x8
    155x8
    165x5
    165x5

    smith machine incline around 10degrees (really like these, gave me more contractions than conventional bench)
    90x10
    110x7
    120x6
    120x6
    120x6
    110x8
    110x7
    110x6

    incline db press around 40-45degrees
    50x12
    55x8
    45x10
    40x10

    db shoulder press (shoulder fatigued by the time i got here, so i might need to change stuff, but im not entirely sure)
    40x8
    37x6
    30x7

    front db raises hammer grip
    20x10
    22x10
    25x10
    25x10

    bus drivers superset with plate front raises @ 25lbs
    8x8
    10x10
    10x15
    8x12

    triceps:heavy rope pulldowns and reverse pushdowns

    notes:
    after doing smith machine, i feel like my foundation strength for my chest is relatively week. any tips on how to improve it? and should i keep continuing to use the smith machine?
    my left shoulder does really feel out of place whenever i bench, dont know how i should approach this
    shoulders fatigued from all prior pressing. is this alright before i reach db shoulder press?


  2. Smith machine is a no go. Totally Un natural range of motion. Stick with dumbbells. They seem to aggravate my shoulder less then barbell as well. benching before db shoulder press is fine as well. Shoulders are fatigued so a drop in weight will always happen. I think the bigger question is workout structure. Change push days so that shoulders come before chest and vice versa if you want to focus on one more then the other.
    Use Code Montego15 for 15% off at milehighkratom.com
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  3. Quote Originally Posted by Montego1 View Post
    Smith machine is a no go. Totally Un natural range of motion. Stick with dumbbells. They seem to aggravate my shoulder less then barbell as well.
    ^this

    +flat bench presses are not suitable for everybody.
    OLYMPUS UK REP

  4. hmmm alright. ill ditch the smith. and maybe ditch the regular flat bench and try my luck with incline bench.

    i did warm up properly this morning as well. rotator cuff exercises horizontally and vertically.

  5. Quote Originally Posted by injectdreams View Post
    hmmm alright. ill ditch the smith. and maybe ditch the regular flat bench and try my luck with incline bench.

    i did warm up properly this morning as well. rotator cuff exercises horizontally and vertically.
    Unless I use a narrow grip I always get shoulder discomfort from flat barbell bench. Db no problem though. Long arms and such. Try only db work for a while and see how it treats you.
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    •   
       


  6. try avoiding flat bench for awhile, do everything incline..
    can do DB flyes on flat if you desire, but I like these on incline as well
    avoid dips for awhile, if you are doing them currently, to ease strain on shoulder for a bit

  7. Day 10
    4 caps daily still. weight around 159/160
    woke up and my chest and traps were sore. i guess switching it up helped. front raises totally kill, gotta love it

    Back/Pull day

    BB row:
    135x8
    145x10
    145x8
    145x8
    145x6

    BW pullups: 35 (trying to get use to them since i havnt done pullups in awhile/added em starting last week)

    iso-lateral front lat pulldown (with palms facing me)
    45x12 (weight is via 1hand)
    55x12
    70x12
    70x10
    70x10
    65x10
    65x10

    latpulldown:
    105x10
    105x9
    120x8
    120z8

    accessory work:
    1.hammer curls to first exhaust forearms
    2. db curls
    3.ez curls
    4. db shrugs
    5. face pulls

  8. Looks like s good session. Weeeeeee!
    Use Code Montego15 for 15% off at milehighkratom.com

  9. Quote Originally Posted by hvactech View Post
    Im a big fan of BB rows with inverted grip and weighted pull ups..
    I too am loving the weighted pullups


    Sent from my iPhone while

  10. Quote Originally Posted by drewsicle3210 View Post
    I too am loving the weighted pullups


    Sent from my iPhone while
    How do you guys go about doing weighted pull ups if I don't have a dip belt

  11. day 11.
    4 caps.
    Upper body aches from a good back day yesterday.

    Today just feeling really out of it, decided to take the day off to rest and eat.

  12. Have you ever tried reverse grip bench for upper pecs? Takes less stress off the delts

  13. Quote Originally Posted by injectdreams View Post

    How do you guys go about doing weighted pull ups if I don't have a dip belt
    Hold a DB between your feet, or knees if that's too uncomfortable.

  14. Hold a plate with your teeth.
    Use Code Montego15 for 15% off at milehighkratom.com

  15. Quote Originally Posted by Montego1 View Post
    Hold a plate with your teeth.
    now THAT is freaky
    hmmm sounds right up my alley

  16. Quote Originally Posted by Montego1 View Post
    Hold a plate with your teeth.
    With double stuffed Oreos on it?

  17. Quote Originally Posted by Montego1 View Post
    Hold a plate with your teeth.
    That makes me cringe just thinking about it!
    E-Pharm Rep... PM me with any questions or concerns

  18. Quote Originally Posted by iparatroop View Post

    With double stuffed Oreos on it?
    I prefer the peanut butter ones
    Use Code Montego15 for 15% off at milehighkratom.com

  19. Quote Originally Posted by Montego1 View Post

    I prefer the peanut butter ones
    Peanut butter makes it healthy, if I'm not mistaken. Not srs.

  20. weight around 159.6-160
    exhausted right now. just finished gym and writing this as im cooking food
    4 caps daily continue
    Day 12 Legs :/
    Squat: 135x5
    155x5,
    185x4,
    205x5,
    210x3,
    215x3,
    215x3,
    215x3 (felt good doing triples, strength slowly coming back to me, would aim 220/225 next time around)

    leg press: 180x10
    270x7
    270x7
    290x8
    300x8
    300x8
    300x7
    300x7
    300x7
    270x7

    seated leg curl:
    70x7
    75x10
    75x10
    75x8
    65x10
    65x10

    leg extension:50x10
    60x10
    70x10
    70x10

    accessory work: calfs calfs calfs,weighted cable crunches and hanging leg raises

    walking is non-existing. laws of physics taking over: An object at rest stays at rest and an object in motion stays in motion. guess im staying at rest

  21. Big volume! Awesome session.
    Use Code Montego15 for 15% off at milehighkratom.com

  22. Quote Originally Posted by Montego1 View Post
    Big volume! Awesome session.
    just gotta kill it! no reason why I should be afraid of extra volume.

  23. Quote Originally Posted by injectdreams View Post
    just gotta kill it! no reason why I should be afraid of extra volume.
    none at all - you got solid anabolic in your corner!

  24. Quote Originally Posted by snagencyV2.0 View Post
    none at all - you got solid anabolic in your corner!
    all thanks to finaflex team!

  25. Happy Friday.

    Day 13
    trying no benching for now, something feels missing from the workout but what do i know

    incline db press:
    55x10
    60x8
    65x8
    55x12
    55x8

    flat db press
    60x10
    65x8
    65x7
    55x10
    55x10
    50x10

    db shoulder press:
    42.5x8
    45x8
    45x7
    45x6
    40x8
    40x8
    35x8
    35x8

    incline db flys ( i have to drop them from now on, they really agitate my left shoulder.)
    25x10
    30x8

    iso-lateral decline press: weight is per hand
    70x10
    75x10
    75x12

    db front raise
    20x10
    25x10
    27.5x10
    27.5x10

    busdrivers ss w/ front raises with a plate 25lbs
    10ss10
    10ss12
    10ss10
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