The People's log:Desire meets determination

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  1. newbie2bb
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    Exclamation The People's log:Desire meets Discipline


    I'MMMMMMMMMMMMMmmmmmmmmmmmmmmm mmmm back!



    here we go :


    The basics
    Name:Spence
    Sex: male
    age :34 years old
    Injuries : Shoulder dislocation so gettin back on the horse
    bodyfat: unknown ..stomach fatness lol ...due to had to get out of the weights (will post later when not at work lol )

    so this log is going to be the goto log of me .

    Training
    Monday (Legs)

    A: Leg Extensions:
    4x12 (Week 1)
    4x8 (Week 2)
    3x6 (Week 3)

    B: Single Leg Extensions (Each Leg)
    4x15 (Week 1)
    4x12 (Week 2)
    3x10 (Week 3)

    C1: Lying Leg Curl
    4x12 (Week 1)
    4x10 (Week 2)
    3x8 (Week 3)

    C2: Standing Leg Curl (Each Leg)
    4x12 (Week 1)
    4x10 (Week 2)
    3x8 (Week 3)

    D1: Standing Calve Machine (If Shoulder can hold weight)
    4x12 (Week 1)
    4x10 (Week 2)
    3x8 (Week 3)

    D2: Seated Calve Machine
    4x12 (Week 1)
    4x10 (Week 2)
    3x8 (Week 3)

    Tuesday (rehab exercises) (probably doing as circuit each set for 3 sets 15 reps)
    Shoulder dislocations as warm up before doing this set
    Cable cross overs
    cable side raise
    cable front raises
    cable pushdown to front one arm'd ..both arms seperate (yes left and then right)
    Cable str8 arm cross over (both arms seperate)
    cable rotator cuff move. (put arm on side and then in and out in L position )
    Bicep curl
    Cable crossover (from ground up like an uppercut str8 arm ..independant arm)
    Cable rows one arm at a time
    Cable shoulder press (new item)
    Cable rows (new item)
    Cuban press (new item)


    wed (Abs/cardio or rest)

    A: Dragon Flags (Use a bench that puts no pressure on shoulder)
    4x12 (Week 1)
    4x12 (Week 2)
    4x12 (Week 3)

    B: Ab crunch machine
    4x12 (Week 1)
    4x12 (Week 2)
    4x12 (Week 3)

    C: Decline Situps
    4x12 (Week 1)
    4x12 (Week 2)
    4x12 (Week 3)

    D: Situps
    4x12 (Week 1)
    4x12 (Week 2)
    4x12 (Week 3)

    Thursday (Legs)
    Repeat Monday Workout

    Friday (rehab)
    repeat tuesdays workout

    Sat (cardio /abs or rest )
    repeat wed workout

    Sunday (rest)
    nothing

    Some days i might do P90x ab ripper. just depends on time frame . Will be doing this for 4 to 6 weeks to give my recently dislocated shoulder enuf time to recover. All the upper body exercises are from the stand point of rehab of the tender shoulder . As usual any suggestions or comments appreciated and welcomed.

    Supplements
    whey protein
    Fish oil
    Bc+eaa
    Jack3d
    Myco green


    foot note: this is the peoples log and will be here to inform and entertain . because weightlifting isnt just about weights its about wholelistic the whole body and experience . so u have freedom to post pics, be irreverant or otherwise. i dont care. Cause that one pic might make my day and i got humor...

    ie.. if ever wanna feel good about urself . Goto Funny Pictures at WalMart.

  2. newbie2bb
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    Back in action : Leg day

    leg extention
    4x12=110 pounds (stay)

    single leg extention
    both done with left/right
    2x15=40 pounds
    215=30 pounds (stay)

    seated leg curl
    4x12=50 pounds (stay)

    Kneeling leg curl (single)
    4x12=40 pounds

    seated calf raise 4x12
    4x12=70 pounds (go up)

    hip abduction
    4x12=50 pounds (go up)

    hip adduction
    4x12=50 pounds (go up)

    Prision squats
    4x15 = body weight (add more reps )

    Of course i went with prision squats (guess familarity since im guatemalan and had so many dui went with what i knew LOL ). Also i added Hip movements. Wonder if i can birth a kid after two months. NAH ...u woman i cant believe u do this .

    felt good to be back in gym after giving shoulder a rest .
    (being very mindful of shoulder. even sitting back and pressing on the equipment my shoulder is kinda tense . which further makes me glad of my choices of exercises and putting less stress on shoulder as possible.probably will be incorporating p90 stretching or yoga )
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  4. newbie2bb
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    thanks wont be monster huge like u . but its more of a log of dedication and rehabilition and lifting the best i can ! and going to come out the other side better cut up billy gun bad ass
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    This looks fun. Im in buddy!!!!!

    RECOVERBRO


  6. newbie2bb
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    Quote Originally Posted by JoHNnyNuTZ View Post
    This looks fun. Im in buddy!!!!!
    awesome need all the encouragement i can get and feel free to post anything .


    ***disclaimer***

    GO ahead and post all pics , jokes or whatever. Irreverent or not . this is the log of AM folks . and im in rehab "ish" so heavy weights soon hopefully...


    also any shoulder recommendations or anything let me know . im open
  7. newbie2bb
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    thanks to MRBIGPR

    eca stack: am = ephedrine hcl 37.5, 80mg baby asprin and 200 mg caffine .
    goes 2 weeks on, 1 week off (Diphenhydramine 25mg nightly to clean the receptors)

    going for fat loss with it ..

    how that look ..will once a day do well or do twice a day ? (reason i asked is cause i dose the previous and didnt feel a thing . actually got tired lol )
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    SUBBED.

    Prison squats o.O?
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    Quote Originally Posted by votum View Post
    SUBBED.

    Prison squats o.O?
    yea what are they mate
    Eat clean, piss dirty
  10. newbie2bb
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    upper body

    Shoulder dislocations
    3x15 reps with band
    Cable cross overs
    3x15=30 pounds
    cable side raise
    3x15=20 pounds
    cable front raises
    3x15=30 pounds
    cable pushdown to front one arm'd ..
    3x15=30 pounds
    Cable str8 arm cross over (both arms seperate) above
    3x15=20 pounds
    cable rotator cuff move. (put arm on side and then in and out in L position )
    3x15=10 pounds each arm
    Bicep curl
    3x15=20 pounds
    Cable crossover (from ground up like an uppercut str8 arm ..independant arm)
    3x15=20 pounds
    Cable rows (standing)
    3x15=50 pounds


    good workout . had to cut tad short but all good was worn out at any rate. just missed cuban press and shoulder press . but shoulders was telling me go easy for a bit more. but was awesome used the gym at my work.
    Other than that things going well and I plan on push weight up once a week probably just 5 pounds . I wanna take it slow and easy . well back to work did this on my lunch
  11. newbie2bb
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    Quote Originally Posted by edwitt View Post
    yea what are they mate
    YouTube- Prisoner Squat - (Core)

    i decided to do those cause i cant have weight on shoulder plus i can stretch my shoulder while doing them cause i can't move my shoulder back yet to grab the squat bar ..sad tymes but hey it works and still gives legs some kind of work out
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    Quote Originally Posted by edwitt View Post
    yea what are they mate
    YouTube- Prison squat

    These kill by big ass legs and butt!!!! ooohh man!!!

    RECOVERBRO


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    Happy 4th

    Eat clean, piss dirty
  14. newbie2bb
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    Leg day

    leg extention
    4x12=110 pounds (stay)

    single leg extention

    left leg: 1x12,10,9,9 @40 pounds
    right leg: 1x11,7,7,6 @40 pounds

    seated leg curl
    4x12=50 pounds (stay)

    seated calf raise 4x12
    4x12=60 pounds

    hip abduction
    4x12=80 pounds (go up)

    hip adduction
    4x12=65 pounds (go up)

    body master super leg press squats (lay down like calf raises but with all legs press)
    4x15 = 130 pounds

    So i decided to run away to the gym. was a good workout considering i had bad stomach cramps but i pushed thru even added laying down leg press which didnt hurt my shoulder so all good. I usually dont have that at my regular gym so was fun to do (i visited a gym). other than that glad i went to get in a work out . so tomorrow am will do probably abs if stomach feels better. if not will do upper body.
  15. newbie2bb
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    Upperbody
    Shoulder dislocations
    3x15 reps with band
    Cable cross overs 2x15
    3x15=30 pounds
    cable side raise 2x15
    3x15=30 pounds
    cable front raises 2x15
    3x15=30 pounds
    cable pushdown to front one arm'd 2x15
    3x15=30 pounds
    Cable str8 arm cross over (both arms seperate) above 2x10
    3x15=20 pounds
    cable rotator cuff move. (put arm on side and then in and out in L position ) 2x10
    3x15=10 pounds each arm
    Bicep curl 2x15
    3x15=20 pounds
    Cable crossover (from ground up like an uppercut str8 arm ..independant arm) 2x`10
    3x15=20 pounds
    Cable rows (standing)
    3x15=60 pounds
    Hammer strength MTS rows
    2x15=30 pounds

    then

    ABS
    dragon flys
    2x12
    1x10
    1x7
    Ab crunch machine hammer strength
    3x12 @10 pounds
    Cybex sit up machine (you put arms to front and keep them there and sit up)
    2x12=60 pounds
    Ball sit ups
    1x20 reps
    2x15 reps
    1x18 reps

    so today was fun . got everything in . shoulder feeling decent . it was a crazy day today . felt like i was going to blow chunks ..had to kinda take it easy but glad i made it all the way thru. current loggin just to keep sanity. staying under 50 carbs a day and mostly water all day cut off around 5pm . so trying to get as lean as possible . so due to farmers tan going to hit the tanning bed as well this week ...

    hope everyone is doing good . and if anyone new is reading this say HI ...
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    nice jon mate

    keep it up

    hows the shoulder feeling
    Eat clean, piss dirty
  17. newbie2bb
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    Quote Originally Posted by edwitt View Post
    nice jon mate

    keep it up

    hows the shoulder feeling
    actually quite well just starting putting pressure on it . i should be able to do squats soon going to try tomorrow . flexablity is what is issues just holding squat bar. just the way i have to do my arms and totally been doin stretching
  18. newbie2bb
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    OK those professionals out there that read my log ...or if u can ask one of ur professional friends

    which is better 3 day 4 day split or 5 day split ? I got all the time in the world. wondering what the set up would be . thanks everyone . i just am finally able to ramp it up . and wanna do it right !


    and a good ab workout . thanks again !
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    3,4,5 Honestly it is up to you my friend. Each has benefits, and the downfalls will really be up to your body. Only downfall is recovery to any solid workout imo. I like a 3 day split with one day off in between splits, but I work 7 days a week so its easy for me.

    3 - Push/Pull/Legs or a back/chest, shoulder arm, legs
    ----Never done push pull routines, but am doing the second now, and like it quite a bit.
    4 - Back/bi, chest/tri, shoulder, legs
    ----Also done this split, Again, liked it
    5 - Chest/Back/Bitri/Shoulders/Legs
    ----Done this too. Good.

    Honestly its completely up to you, just have to pick some good exercises and change them up every other week or so. Time is no issue, I would start a 5 day split and take the weekend off, see how it works after a few weeks. If you are too tired then drop to 4.
  20. newbie2bb
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    Quote Originally Posted by votum View Post
    3,4,5 Honestly it is up to you my friend. Each has benefits, and the downfalls will really be up to your body. Only downfall is recovery to any solid workout imo. I like a 3 day split with one day off in between splits, but I work 7 days a week so its easy for me.

    3 - Push/Pull/Legs or a back/chest, shoulder arm, legs
    ----Never done push pull routines, but am doing the second now, and like it quite a bit.
    4 - Back/bi, chest/tri, shoulder, legs
    ----Also done this split, Again, liked it
    5 - Chest/Back/Bitri/Shoulders/Legs
    ----Done this too. Good.

    Honestly its completely up to you, just have to pick some good exercises and change them up every other week or so. Time is no issue, I would start a 5 day split and take the weekend off, see how it works after a few weeks. If you are too tired then drop to 4.

    Thank u very much . appreciate it ! have been unexpectantly out of town so will start back tomorrow . thank u !
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    Quote Originally Posted by newbie2bb View Post
    Thank u very much . appreciate it ! have been unexpectantly out of town so will start back tomorrow . thank u !
    No problem mate, glad I can help. I think people focus too much on what workout they are doing. I just try them all. If I don't like a particular part, like amount of rest days, I change it
  22. newbie2bb
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    [COLOR*********]there new routine [/COLOR]
    Training
    (i will be doing 2-3 warm up sets but not listing. just worksets. )

    week 1

    A1..Day one would be Monday

    Chest: 11- 15 RP------------ Hammer strength incline bench press
    Shoulders:20-30 RP---------- Seated dumbbell shoulder press
    Triceps: 11- 15 RP------------ Dip assisted machine
    Back Width: 15- 20 RP------------Hammer strength lat pulldown
    Back Thickness (Rows): 11-20 RP ------ MTS Hammer strength rows

    B1..Day two would be Wednesday:

    Biceps: 15-20 RP----------------Barbell standing curl
    Forearms: 12-20 Straight-----------Hammer curl
    Calves: 10 to 12 Straight-------------seated calf raise
    Hamstrings: 20- 30-------------Lying leg curl
    Quads: 6-10 Heavy, 20 straight -----------Squat barbell

    A2..Day three would be Friday:

    Chest: 11- 15 RP-------------------- Hammer strength Decline press
    Shoulders: 11- 15 RP----------------Hammer strength Shoulder press
    Triceps: 11- 15 RP-----------------reverse grip bench presses
    Back Width: 15- 20----------------------Rack chins (legs on something with bar)
    Back Thickness (Rows): 10-12 RP, 7-9 heavier rp ------ T-bar rows

    (Sat+sun off)

    week 2

    B2..Monday:

    Biceps: 15-20 RP------------------Dumbbell alternating curl
    Forearms:15-20 rep-------------Pinwheel curl
    (a diagonal hammer curl, in which you bring the weight to your chest)
    Calves: 12 Straight(super slow fashion)--------------- Standing calf raise
    Hamstrings: 20- 30----------------seated leg curl
    Quads: 6-10 Heavy, 20-------------Leg press

    A3...wed:

    Chest: 11- 15 RP-------------------- Hammer strength chest press
    Shoulders: 11- 15 RP--------------- Standing shoulder press barbell
    Triceps: 20-30 RP---------------- bench lying tricep extention
    Back Width: 15- 20---------------------- Regular lat pull down machine close grip
    Back Thickness (Rows):10-12 RP, 7-9 heavier rp ------Deadlifts

    B3...fri:


    Biceps: 15-20 RP----------------Cable curl
    Forearms: 15-20 RP-----------reverse grip one arm cable curls
    Calves: 12 Straight (super slow fashion)-------------Leg press calf raise
    Hamstrings: 20- 30-------------Standing leg curl
    Quads: 6-10 Heavy, 20-----------hack squat

    next monday repeat cycle with A1


    What to expect from this log ?

    Same humor. Same irreverent attitude and views. Log is here to inform yet also make your day when your hammies are blasted and feeling like jello. when you just wanna relax and have a mindless day with a friend. come to my log .

    Aside from that we are also going to learn valuable tips hopefully along the way and become the best shape ever.

    This is a log of the people so feel free to share views. Post pics . Do whatever you want. I am only here to share my journey and have a party journal .

    Supplements?
    1. Multi vitiamin
    2. Whey protein
    3. Food
    4. Eventually creatine (not quite yet.)
    5. Fish oil
    6. Tons of water.

    Goals
    1. working on getting ACE certification (thanks JDsmith)== Mommy wow im a big kid now . Going to turn my passion into a career . --- a year
    2. going to still lean out and slow bulk for now --- 7 month ..january
    3. still work on rehabilition of my shoulder. --unlimited
    4.Working on gettin website up and running -- september ish

    for all those that joined me and encouraged me in my Get shredded log . Thanks I mean i got so many views. and i appreciated all who helped me and let me learn from you along the way ...Now to my next chapter.

    biggest thing u learned after being 34 ?
    stretching . for sure ! i am doing regular stretching on days off. and also in between sets. what type of stretching. P90x stretching and things i learned on my own .

    warms ups and stretching is the bodybuilders gold !
  23. newbie2bb
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    Todays workout

    Chest:
    11- 15 RP--Hammer strength incline bench press @55 pounds x7 (7 times),x4,x4 (go up)
    Shoulders:
    20-30 RP--Seated dumbbell shoulder press @20 pounds x10,x11,x9 (go up)
    Triceps:
    11- 15 RP--Dip assisted machine @22 pounds (asst.)x 5,x6,x5 (go up)
    Back Width:
    15- 20 RP--Hammer strength lat pulldown @55 pounds x10,x10 (go up)
    Back Thickness (Rows):
    11-20 RP -- MTS Hammer strength rows @60 pounds x6,x6,x6,x3

    I know what your saying ...SPENCE ...why all the machines? well its the type of my shoulder rehabilitation. this is the progression due to range of motion and ablity of shoulder weights.

    Bands to machines to some free weights to all free weights.

    Most of machine weights are due to shoulders and the impacts of them. i can already tell i will be sore tomorrow and doing the dips i can feel those. dont worry doing the stretches to make sure i maximize ..

    (yes weights are low due to just coming out of rehab so going to take it slow and ramp it up slowly so i can still rehab shoulder ..rather than go back to what i was and have injury again )

    well all for now !
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    I was just thinking "why all the machines"

    LOL

    Didn't realize you were in rehab a sec ago, I follow too many logs to remember o.O

    Good to see you are moving up in all those weights, and even better to see you are taking it slow and thinking about it.

    Looking at your workout it looks like you are hitting upper body a ton, is that to aid in the re-hab?

    This may just be me, but for back width deadlifts are my number 1 movement, I think you should add those in somewhere, they are my favorite, and responsible for the most change in my body so far. I dont have them in my current routine and I miss them like a mofo!

    Also looking at the layout, looks like high reps for most stuff, Im assuming its for re-hab purpouses as well? I havent been injured bad yet (lol) so I dont know a ton about re-hab type stuff, but I think high rep low weight is the way to go for that, just tyring to understand where you are coming form so I can get a better idea for tips and such
  25. newbie2bb
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    Quote Originally Posted by votum View Post
    I was just thinking "why all the machines"

    LOL

    Didn't realize you were in rehab a sec ago, I follow too many logs to remember o.O

    Good to see you are moving up in all those weights, and even better to see you are taking it slow and thinking about it.

    Looking at your workout it looks like you are hitting upper body a ton, is that to aid in the re-hab?

    This may just be me, but for back width deadlifts are my number 1 movement, I think you should add those in somewhere, they are my favorite, and responsible for the most change in my body so far. I dont have them in my current routine and I miss them like a mofo!

    Also looking at the layout, looks like high reps for most stuff, Im assuming its for re-hab purpouses as well? I havent been injured bad yet (lol) so I dont know a ton about re-hab type stuff, but I think high rep low weight is the way to go for that, just tyring to understand where you are coming form so I can get a better idea for tips and such
    hey yea for rehab and also the fact of joint support right now . but those are work sets at highest weight. so bust in and bust out . but there are compound movements for the legs . trust it hurts lol . cause i do sqauts at highest amount then do 20 more times with 10 percent less weight . its there cause of deads and squats . but will take a look at it see about more lower body
  26. newbie2bb
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    B1..Day two would be Wednesday:
    Time :
    start - 626 am
    finish- 702 am

    Biceps: 15-20 RP------Barbell standing curl
    @80 pounds x7,x8,x4 (go up)

    Forearms: 12-20 RP-----------Hammer curl
    @35 pounds x6,x10,x6 (go up)

    Calves:10 -12 Straight---seated calf raise (hold for 15 seconds @top)
    @80 pounds x12 (go up)

    Hamstrings: 20- 30 RP ----MTS Hammer strength Kneeling curl
    Left:@50 pounds x10,x6,x8,x6 (go up)
    Right:@50 pounds x10,x8,x10,x4 (go up)

    Quads: 6-10 Heavy, 20 straight ----Squat barbell
    heavy set : @205 x 10 (go up)
    Straight set: @185 pounds x16 ..had to rack for safety then 1 min rest did 4 more total 20 reps

    Omgosh i sweated so much in such a short time . and doing 20 reps after a heavy set my legs are already burning and i thought i might throw up. but over all a great workout .
    I definately am gettin strength back. and of course i did stretching after each body part !

    ***edit **
    got to work mandatory OT for next 3 weeks ...at least 5 hours each week. NO MORE TANG SANDWHICH'S and i can afford cereal with milk cause that cereal and water was gettin bland.
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    good progress mate
    Eat clean, piss dirty
  28. newbie2bb
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    Quote Originally Posted by edwitt View Post
    good progress mate
    I'm back . full force no injuries this time around !
  29. newbie2bb
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    time in gym : 2:40pm
    time left : 305 pm

    Chest: 11- 15 RP--- Hammer strength Decline press
    @50 pounds x4, x6, x5 (go up)

    Shoulders: 11- 15 RP----Hammer strength Shoulder press
    @60 pounds x7, x5, x5 (go up)

    Triceps: 11- 15 RP----reverse grip bench presses
    @75 pounds x7, x10, x4 (go up)

    Back Width: 15- 20---Rack chins (legs on something with bar)
    @5 pounds in lap x7, x8 (go up)

    Back Thickness (Rows): 10-12 heavy set , 7-9 heaviest ---- T-bar rows
    @45 x10 (heavy)
    @50 x7 (heaviest) stay .

    Felt good today. shoulder tad agitated but all good cause next tomorrow is rest day . and then will hit gym monday in afternoon . might do cardio tomorrow . not sure. other than that first week in the bag .

    Man I tell u what this is first day since doing my legs on wed . i can finally walk without looking like a duck ! I like doing diffrent exercises each workout keeps my mind from wondering. well all for now folks hope u have a groovy weekend
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    Did u look into any of these options for your shoulder

    Anavar and EQ ive thrown into my cycle and now looking at Adequan and
    Alflutop and of course HGH is an option

    Did ur Doctor or your research touch on either Adequan and
    Alflutop
    Eat clean, piss dirty
  31. newbie2bb
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    newbie2bb's Avatar

    Quote Originally Posted by edwitt View Post
    Did u look into any of these options for your shoulder

    Anavar and EQ ive thrown into my cycle and now looking at Adequan and
    Alflutop and of course HGH is an option

    Did ur Doctor or your research touch on either Adequan and
    Alflutop
    neither honestly but will look into it for sure .
  32. newbie2bb
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    Monday

    time in : 250pm

    time out: 4:00 pm

    Leg press: 3X15

    1st circuit : 90 pounds x15,x15,x15

    2nd circuit: 90 pounds x15,x15,x15 (stay at 90 pounds)

    Leg curl: 3x15

    1st circuit :50 pounds x15,x15,x15

    2nd circuit:50 pounds x15,x15,x15 (stay at 50 pounds)

    Incline bench: 3X15

    1st circuit :85 pounds x15,75 pounds x15, 75 pounds x7 (go lower 60 pounds)

    2nd circuit: 60 pounds x15,x15,x12

    Cable Rows: 3X15

    1st circuit :55 pounds x15,x15,x15

    2nd circuit:55 pounds x15,x15,x15 (stay at 55 pounds)

    Lateral raise: 2-3X15

    1st circuit :5 pounds x15,x15,x15

    2nd circuit:2.5 pounds x15,x15,x15 (start lower at 2.5 pounds)

    Calf raise: 3X15

    1st circuit :95 pounds x15,x15,x15

    2nd circuit: 95 pounds x15,x15,x15 (stay at 95 pounds)

    Biceps curl: 2X15

    1st circuit :50 pounds x15,x15

    2nd circuit: 40 pounds x15,x15 (start at 40 pounds )

    Triceps pushdown: 2X15

    1st circuit : 60 pounds x15,x15

    2nd circuit: 60 pounds x15,x15



    so did 2 circuits woot woot . Before noah says " hey stick with one workout ." i had to change due to i was going all Rambo and with my shoulder i didn't wanna re injure it so going with more sets at a lower weight. So i will be lifting smart . I will say i felt the burn and also sweated more than normal . it was a nice change of pace. weights i will be playing with probably couple more sessions since adding one more circuit.
  33. newbie2bb
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    oh yeah here is me !
    its a vid of my journey
    YouTube- Final GSD Video
  34. newbie2bb
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    Tuesday
    time in : 625 pm
    time out: 725 pm

    Leg press: 3X15
    1st circuit : 90 pounds x15,x15,x15
    2nd circuit: 90 pounds x15,x15,x15 (go up in weight)

    Leg curl: 3x15
    1st circuit :50 pounds x15,x15,x15
    2nd circuit:50 pounds x15,x15,x15 (go up)

    Bench Press 3X15
    1st circuit :60 pounds x15, x15, 75 pounds x15
    2nd circuit: 45 pounds x15,x15,x15 (stay shoulder issues )

    Lat Pulldown: 3X15
    1st circuit :50 pounds x15,x15,x15
    2nd circuit:50 pounds x15,x15,x15 (stay )

    Front Lateral raise: 2-3X15
    1st circuit :3 pounds x15,x15,x15
    2nd circuit:3 pounds x15,x15,x15 (go up)

    Calf raise: 3X15
    1st circuit :110 pounds x15,x15,x15
    2nd circuit: 110 pounds x15,x15,x15 (stay)

    Biceps curl: 2X15
    1st circuit :30 pounds x15,x15,15
    2nd circuit: 30 pounds x15,x15, x15 (go up)

    Triceps pushdown: 2X15
    1st circuit : 40 pounds x15,x15
    2nd circuit: 40 pounds x15,x15

    ok so awesome workout . however so glad i went with this system rather than what i was. cause today shoulder was tender to the touch hence why shifting in weights. rule number 1 : listen to your body. even on bench press could feel it in shoulder. So i left ego at door and just did what i could. was awesome work out . as usual sweat like crazy . tomorrow is off day but might do cardio during am not sure . will guage how i feel tomorrow
  35. newbie2bb
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    cardio PM

    Miles: 2.02
    Duration : 35 minutes
    Incline :6.5
    speed : 3.5

    awesome workout . tomorrow suppose to do cardio in am (which is ok ) then workout during the PM however shoulder still sore to the touch from the previous workouts will gauge it . if still sore then will move it to friday and maybe cardio twice
  36. Professional Member
    edwitt's Avatar
    Stats
    6'1"  248 lbs.
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    Keep on trucking

    Bit of motivation for you


    Eat clean, piss dirty
  37. newbie2bb
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    Quote Originally Posted by edwitt View Post
    Keep on trucking

    Bit of motivation for you


    thanks great vid..and glad ur still reading lol
  38. Professional Member
    edwitt's Avatar
    Stats
    6'1"  248 lbs.
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    Quote Originally Posted by newbie2bb View Post
    thanks great vid..and glad ur still reading lol
    Classic

    Of course dear boy
    Eat clean, piss dirty
  39. newbie2bb
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    Thurs PM workout
    All hammer strength are invidual legs/arms per side

    Leg press: 2X12
    90 pounds x12,12 (go up)

    Standing Leg curl: 2X6-12
    40 pounds x12,12 (go up)

    Hammer strength Leg extension: 2X12
    40 pounds x12,12 Felt the burn (go up)

    Cybex Seated leg curl: 1-2X6-12
    50 pounds x12,12 (go up)

    Calf raise: 4X12

    90 pounds x12,x12,x12,x12 (go up)

    Hammer strength incline : 2X12
    30 pounds x12,x12 (really felt these in shoulder ..stay)

    Hammer strength HTS row: 2X12
    50 pounds x12,x12 (stay )

    Decline bench press: 2X12
    30 pounds x12,x12 (def tight but stay .)

    Lat Pulldown : 2X12
    50 pounds x12,x12 (go up)

    Lateral raise: 3X12
    3 pounds x12,x12 (go up felt decent )

    Biceps curl: 2X12
    30 pounds x12,x12 (go up)

    Triceps pushdown: 2X12
    40 pounds x12,x12 (stay)

    over all good workout . was in and out of gym within 40 min. this workout tried to do 75 percent of max. Shoulder was still tad sensitive to touch but not enuf that i would scrap the routine. Did play it safe with weights for now but all good . gives me room to improve.
  40. newbie2bb
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    sat workout

    Squat 3x6
    195 pounds x6,x6,x6 (go up tad) pretty good shoulder decent

    Calf raise 3x6
    170 pounds x6,x6,x6 (go up)

    Flat bench 3x6
    115 pounds x6,x6,x6 (go up but still my weakest lift)

    Bent over row: 3x6
    60 pounds x6,x6,x6 (switch to dumbbells lower back killing)

    Barbell Incline bench 3x6
    115 pounds x6, 105 pounds x5, 105 pounds x3 (start at 105 pounds)

    Pulldown 3x6
    80 pounds x6, x6, x6 (stay . wanna build shoulder up kinda scary on it)

    Front squat 3x6
    115 pounds x3,x3,x3 ..(stay ..ugh shoulder was weak holding but will keep it . and work on how i kriss kross place it on arms)

    Dumbbells Shoulder press 3x6
    35 pounds x6,x6,x6 (crackling but fine. might go up)

    Rear lateral Machine 3x6
    75 pounds x6,x6,x6 (again scary cause of shoulder injury might stay)

    Barbell curl 3x6
    60 pounds x6,x6,x6 (go up )

    Close grip bench 3x6
    85 pounds x6,x6,x6 (go up)

    its crazy what u can do on a carb up workout . i did well i think. did well on shoulders so wasnt to bad. hate that i suck now on front squats but i kept them cause i know they are best exercise. Core needs work so will add on days off ..drag flys and routine suggested before to make abs pop. this time i wont over due it like last time where i strained stomach muscle and couldnt sneeze without tears . anyhow gym was empty ..so that was good.

    rest day tomorrow so fun fun . and start of the low carbs again woot woot . goal this week lose 2 pounds .


    hi to all those following along . u can add feedback anytime or just say hi ...feeling lonely . lol its getting to quiet and serious in here lol
  

  
 

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