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    making dreams real log!


    Deciding to make a log that will run pretty much towards the end of the summer.

    going to start 6 weeks of 1-alpha. 3 bottles @ 4 caps daily.
    followed by pct of pct black rev + DAA. with nolva on hand just incase.
    extra supps: orange triad, creatine, vitamin-d 4000iu.

    height 5'6, weight 155-157.
    goal at the end, hopefully be 170
    measurements:
    natural waist: 31.5 inches
    thigh: 22 inches
    calfs: 14 1/2 inches
    arms: 14 1/2 inches
    chest: 39 1/2 inches

    going to be doing push/pull/legs
    max bench: 205x1
    max squat: 260x1(yes yes, i know i need to bring it up im trying)
    max deadlift: 360x1

    current injuries:
    bursitis in both knees
    minor left shoulder inflammation from benching + overheads
    and right wrist mobility issues from high school.

    calories wise 2600-3000 calories
    mostly protein and fats and whatever else by carbs.
    pretty much going to stuff my face as much as i can, its always better to over eat than under-eat.

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    updated measurements day 50 @ 163/164 lbs
    calfs 14 3/4 inches
    natural waist: 32 inches
    arm 15 inches
    chest:39 3/4 inches
    forearm:12 inches (had no previous measurement :/ )
    thigh: 23 inches
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    Day 1: Legs
    2 caps when i woke up. 2 caps later after dinner.
    moderately did legs today, hamstrings were alittle tight from the start, so i didn't do much today.

    squats: 135x5, 155x5, 185x5, 195x5, 200x4, 200x5, 185x3, 185x3, 185x3
    seated leg curl: 50x12, 60x10, 65x10, 65x8
    leg press: 180x10, 230x8,250x8, 250x10
    calf work
    abs: obliques + decline situps
    •   
       

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    Here for support.
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    In ID for the gains.
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    Day 2: Push
    alittle exhausted when i woke up, but no big deal. took some c4 and went to work

    flat bench: 155x5, 165x5, 175x5, 175x5, 180x3, 180x3, 175x3, 155x5
    db shoulder press: 40x6,50x7, 50x6, 50x6, 45x7, 35x12, 35x10
    incline db press: 45x10, 55x8, 55x4 ( left shoulder gave out on me), 45x10, 45x8, 42,10
    1h upright row: 37x8, 37x8,37x8,37x8
    lu raises 4 sets 10lbs x 12

    tricep work: heavy push downs and machine dips, all under 8 reps.

    anyone recommend some good shoulder rehab like exercises?
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    Yeah buddy.....kick some ass with 1-alpha. You're going to love it.
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    Rotator cuff exercises before every session. They help quite a bit.
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    Day 3: Pull.
    gym was packed so didnt get a chance to DL or do much other work, but will do later in the week

    straight bar lat pulldown where palms face each other:
    105x15, 120x13, 135x12,140x11,140x10, 120x10, 120x10
    db row: 65x8, 75x8,75x8 (will do more of these in future)
    seated row: 125x12, 130x12, 135x11, 135x10, 135x8, 120x10
    biceps: hammer strength preacher curl, hammer curls, db curls

    any tips or suggestions would greatly be appreciated.
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    Im a big fan of BB rows with inverted grip and weighted pull ups..
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    Save the straight arm push downs for a finisher. Bb rows with a normal and reverse grip as well to hit the lower lats. Db rows. Pull ups. Yates rows. All good stuff.
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    k noted. will do em next time around when theres a barbell thats free.
    would this be sufficent for next time around?

    Deadlift 3-4 sets of 2-5
    barbell row 4-5 sets of 6-8
    pullups
    straightbar latpulldown as before
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    My workout normally looks something like

    Pullups 4 sets to warm up the back
    Barbell Rows or t bar rows
    Db or hammer strength rows
    Weighted Pulldowns
    Straight arm push downs to finish

    I do rack pulls at the end of my sessions sometimes but I hardly ever do deads and if I did do deads I would save them for the end before the push downs. Reason being they sap so much energy that can be utilized for the rest of the session and you don't HAVE to put our max effort on Deadlift to reap the benefits.

    I'll probably get stones thrown at me but I would use deads on leg day and rack pulls on back day of you want to do those lifts. Deads use so much leg strength it only makes sense imo.
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    Day 4
    still at 4 caps daily.
    endless amounts of food, at the same time happy and too full.
    Legs
    Squat: 135x5, 155x5, 185x4, 205x4, 205x4, 205x4, 205x3, 185x4, 185x6
    leg press: 270x 7, 270x7, 270x6,180x10,180x10, 180x8
    leg extension 1 at a time: 20x10, 30x8, 30x8, 35x7, 35x7
    some calf and ab work.

    going to need an epsom salt bath later this week.
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    First of all good looking physique, can't wait to see how this goes for you.
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Happy and tooooooooo full lol. I like it!
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    Subbed
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    Quote Originally Posted by injectdreams View Post
    reserved for ending. if i stay that consistent with the lag
    we hope you do
    very nice log here, I just saw it..everything looks to be on time, from all supplementation to dietary intake, and expectations
    very excited to watch your progress..bursitis in knees sux, feelin ya
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    beginning progress not impressive but gotta start somewhere. weight around 157/158
    4 caps today

    Day 5, Push
    bench: 155x5, 175x4, 180x4, 180x3, 180x3, 175x4, 175x3, 165 x5, 155x5
    db flat press: 55x10, 60x8, 60x8, 65x6, 55x8, 40x12
    db shoulder press: 40x8, 45x7, 50x6,50x4, 40x8, 40x8, 35x7
    cable upright row: 70x10, 80x10, 80x10, 80x10, 90x10, 90x10, 90x10
    dual cable cross machine-- cable flys 12.5x15 superset lu raises 12x10 for each.
    17.5x15, 20x15, 22.5 x15
    tricep work: machine dips, v bar pushdowns, rope pushdowns

    left shoulder has been inflammed for awhile when i have my push/chest/shoulder days, any tips on reducing inflammation?
    and constructive criticism is gladly welcomed
  20. Registered User
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    Take upright rows out if you are experiencing shoulder issues. What you can expect to gain from that exercise is not worth the damage it can do (impingement) if not performed correctly.
  21. Registered User
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    Quote Originally Posted by iparatroop View Post
    Take upright rows out if you are experiencing shoulder issues. What you can expect to gain from that exercise is not worth the damage it can do (impingement) if not performed correctly.
    should i switch back to 1-handed upright row or drop it all together and substitute with something else?
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    Quote Originally Posted by injectdreams View Post

    should i switch back to 1-handed upright row or drop it all together and substitute with something else?
    Drop it allllllll together. If you don't get enough shoulder work from presses then dumbell front raises with a hammer grip are pretty easy on the joints.
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    Quote Originally Posted by Montego1 View Post
    Drop it allllllll together. If you don't get enough shoulder work from presses then dumbell front raises with a hammer grip are pretty easy on the joints.
    will do. gotta re-edit my push day

    bench
    db press of sorts
    db shoulder press (going to avoid overhead presses for now to not agitate the shoulder)
    db front raises
    lu raises
    & whatever tricep work

    looks good?
  24. Registered User
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    Quote Originally Posted by injectdreams View Post

    will do. gotta re-edit my push day

    bench
    db press of sorts
    db shoulder press (going to avoid overhead presses for now to not agitate the shoulder)
    db front raises
    lu raises
    & whatever tricep work

    looks good?
    Looks good to me. If the db raises bother you try them with that hammer grip. Its the only way I do them now.
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    One more thing you can try to relieve some shoulder pressure is to not use barbell for presses. Replace it with DB and see what kind of effect that has on your shoulder.
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    Quote Originally Posted by Montego1 View Post
    Looks good to me. If the db raises bother you try them with that hammer grip. Its the only way I do them now.
    thanks for the input, ill try it out on the next push day.

    Quote Originally Posted by iparatroop View Post
    One more thing you can try to relieve some shoulder pressure is to not use barbell for presses. Replace it with DB and see what kind of effect that has on your shoulder.
    ill try to eliminate one variable at a time and see how that goes and if any more changes necessary in future.
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    I have a touch of shoulder bursitis and found that iForce Nutrition's Joint Help really helps reduce inflammation and pain. Definitely drop the upright rows. Search the forum and you will find a lot of posts about how damaging these can be if you have shoulder issues.
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    Fuiggin shoulders eh... always gettin fugged up
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Built in joint support.
  30. Registered User
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    Quote Originally Posted by iparatroop View Post
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    Built in joint support.
    Yah I am not that now as well, pullin out all the stops. 550, Fish oil, Achilles and the multi... It's working and I am really banging right now.
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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