LET'S GET THIS MUTHA STARTED!!!

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  1. that's awesome!!!!!!!!


  2. I wish a gym company would get him to do some ads....

    "quit yer jibber-jabber and get to the damn gym sucka! no mo' cross fit, yoga or pilates, you need ta eat iron to be a real man!"

    even if it ain't true mr. t makes it true.
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  3. hahaha...

    i do yoga =/

  4. Quote Originally Posted by natty texan View Post
    hahaha...

    i do yoga =/
    I won't hold it against you =P

  5. Workout tonight: Tri's & Shoulders

    Tricep Rope Pushdowns
    40@12
    50@12
    60@11

    Dips
    2 sets @ 15
    1 set @ 12

    BB Military Press
    75@10
    85@6
    75@6
    Notes: Started to get worn down...kinda hit a wall

    EZ Bar Skullcrushers (w/close-grip press burnouts)
    60@12
    70@7
    65@8

    Shoulder Raises (front, side, rear delts)
    1 set @ 15
    2 sets @ 20

    Notes:
    I expected to be weak, but surprised myself with the early dips...kinda cashed myself out doing that but I'm constantly increasing my performance with dips. Since I'm now working, my rotator cuffs have been constantly sore so I am being careful and really just trying to do maintenance weight on the shoulder-heavy exercises.

    I'd like to think that doing rotator cuff exercises would cure everything, but not so sure. I have a PT session tomorrow, so I am going to ask the therapist what he thinks about the shoulders.

    I think my body is finally getting the idea; I'm starting to lean out a little but mainly where I notice changes is my shirts don't fit me anymore in the shoulders, arms and back around my lats. I measured my legs on the way out the door and the weak leg is 20.5 inches at the crest of the hammy vs. 21 inches for the good leg (unflexed). Also measured my waist at the crest of my man-handles and that measurement was 37 inches. We'll see how that measurement does, as it's going to be my chosen measurement of how fat I still am (I don't trust those bioelectric impedance scales anymore).

  6. Try the DC extreme stretch for your rotator cuffs, should help them out

  7. Thanks bro, I'll look into it. Like an idiot, I kinda neglected my rotator cuff while working out my delts and now I guess I'm paying for it. I'm icing my shoulder right now...

    I doubt I'd be having trouble with the shoulders if I wasn't doing all overhead work, but I can't exactly ask to be reassigned after 2.5 weeks.

  8. I wouldnt worry to much bro, I neglected my rotator cuffs and back delts when i first started working out, its a bitch to fix things up but they will most likely come out great, now I do the DC stretch as maintanence every upper body day and it seems to be keeping things ticking along nicely

  9. Quote Originally Posted by heywood View Post
    Thanks bro, I'll look into it. Like an idiot, I kinda neglected my rotator cuff while working out my delts and now I guess I'm paying for it. I'm icing my shoulder right now...

    I doubt I'd be having trouble with the shoulders if I wasn't doing all overhead work, but I can't exactly ask to be reassigned after 2.5 weeks.
    what should u have done different?

  10. i heard wide grip upright row was good for rotator cuffs? true? cuz i do a lot of that!
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  11. YouTube - DeFrancosTraining.com - Incline "Y-T-W"

    cuff rehab^^

    if you have a resistance band let me know i'll find some more vid's to utilize that


    sorry it's taken me so long to find a vid for you. i knew it was on here somewhere but yeah.

  12. yeah i wanted to see if he had resistance bands before i posted any of those

  13. Did my final workout before I head out of town for the weekend...

    Back

    Wide Grip Pullups
    6, 4, 4

    Low Cable Rows
    120@12
    140@12
    170@8 PR

    Wide Grip Lat Pushdowns
    40@12
    55@12
    60@10
    65@8 PR

    One Arm Rows
    60@12
    70@12
    80@8
    90@6 PR

    Back Hyperextensions & Decline Bench Crunches
    3 sets each @ 25 & 30

    Notes:
    I took my dose of Jack3d and then realized I had to do some errands before going to the gym, so I arrived at the gym a little less hyped up than normal. I was a little demoralized by my low pull up numbers, but I just gotta remember when I was able to do 15 reps at a time I was 170 lb, not 190. Still better than last time I tried to do pull ups, I struggled to get 2, and failed on 3 reps. The strength is mostly there, just gotta lose about 10 or 15 lb.

    Afterward, I just got real focused and went at the weight. I think for one arm rows I am going to go down in weight for a while and focus on perfect form with no upper body rotation, because I feel like I'm cheating above about 75-80lb. Same with the low cable rows, I think I will cycle those out for a bit and do t-bar rows and reverse grip bent-over rows, as I haven't really done those much before and I know they are both great for the rhomboids, traps and spinal extensor muscles.

    Eventually I will be happy to go up in weight, but it's not necessary where I'm at and is too risky (especially for my back, considering I make my living with it). Good workout overall, my body is starting to look a bit like it used to and not as much like the michelin man. My lats are starting to come back and I can actually make out definition again.

  14. lol...I ate a pbj sammich today at work for the first time in forever...

  15. omg....i ate 10 today....

  16. yeah, well I don't eat enough...all day I had: 1 cup breakfast granola w/1% milk, 1 pbj sandwich, 1 big turkey sandwich and 1 big workout shake.

    can't seem to bring myself to eat as much as everyone says I need to. it's fine, I'll eventually get to my target weight with what I eat; I don't have enough time during breaks at work to eat much more anyway.

    some notes I forgot: I did 3 sets of the rotator cuff inside/outside rotation exercises with 5 and 10 pounds on the cable machine first thing, sets of 15, 15 and 12. Also, I weighed myself pre-workout and I was 190. I'm sure I have added a good hunk of muscle and lost a hunk of fat; my guess is I've lowered my bf % by 1 to 3 % in 2 months. My bf scale says 3%, but I don't really trust it.

  17. with your work schedule, i would strongly suggest trying to pull in a large breakfast. on days i know i'm not going to be able to eat much i have a huge bowl of cereal, plus my usually shake with oats, but 2 extra scoops of protein.

  18. well, maybe in the future. I worry about waking up my roommate at 4:30 in the am with the blender...

    I am working on buying a house right now on a rehab loan...wish me luck, I am so tired of living in rented rooms!

  19. good luck!

  20. Quote Originally Posted by natty texan View Post
    good luck!
    thx...I'm gonna need it.

  21. Quote Originally Posted by natty texan View Post
    with your work schedule, i would strongly suggest trying to pull in a large breakfast. on days i know i'm not going to be able to eat much i have a huge bowl of cereal, plus my usually shake with oats, but 2 extra scoops of protein.
    3 bowls of cereal here!

  22. I hope you get the house bro! I agree with natty on the big breakfast thing, tomorrow I aint gonna be able to eat till around 11, so im planning to put down a full english and some oats around 8.30

  23. Well, I'm back from my weekend in LA. Got about 3 hours of sleep last night and no workouts...I was disappointed that the "exercise room" at the hotel didn't even have a rack of dumbbells and my family took up all my time otherwise (not complaining, it was a good time).

    Got great news on Friday that I'm pre-approved for a loan, so that's got me riding a high. All that needs to happen now is a ton of little details along with finishing my estimate for how much the renovation will cost and finding out where the owner is willing to go on the price. I'm pretty confident at this point that the sale will go thru, at which time I will be 100% house-poor and busy.

    Going to try to get a workout in this evening, I'm all jacked up and ready to start lifting again.

  24. congratulations man!!

  25. First workout after coming back:
    Chest & Bi's

    Pec Deck Warm Up
    85@15
    100@12
    115@12
    130@10

    Incline DB Press
    40@12
    45@12
    50@10
    55@8

    Decline DB Press (failed, fatigue and anterior deltoid tightness)

    Decline BB Press (had no spotter, was warmed up but cut it off early. crunches in between sets @30 reps.)
    135@10
    165@5

    DB Curls
    30@12
    35@10
    37.5@10
    40@10

    DB Hammer Curls
    30@10
    35@10
    37.5@10
    40@10

    Calves, single leg on stairs 3 sets@20 slow reps

    Notes:
    Overall a good workout. I think that incline db press @ 55lb is a PR, but not sure. I'm rushing to get to bed, as I'm already down to 6.5 hrs. sleep tonight if I can sleep right now.

    I measured the peak of my manhandles at the gym and it was 36.5", either .5 or 1" smaller. I can tell my body is starting to get the idea more and more, and wants to recomp all the time (could be partly attributed to USPlabs Prime, not sure). I ate garbage all weekend and still lost bodyfat; my bf scale was showing 1% decrease and the measurement confirms.

    Quote Originally Posted by natty texan View Post
    congratulations man!!
    Thanks bro. I'm not sure I'll come down from this one for a little while. It validates my spartan living for the last several years.

  26. good workout. I'm glad to see everything is going well for you


    share the karma haha

  27. Quote Originally Posted by natty texan View Post
    good workout. I'm glad to see everything is going well for you


    share the karma haha
    yeah, things are pretty good...I'm trying not to get freaked out by the possibility of this house...it's going to be a lot of work if I buy it.

    got phys. therapy today...then might get a workout in might not; I'm pretty worked since I've only gotten 9 hrs or so sleep in the past 2 days total.

    other than reps, not sure how to share the good cheer tho...

  28. haha me either.

    get some sleep man!
  

  
 

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