Im your idol

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  1. Shoulders been bugging me since monday, maybe its the sudden change in the weather?

    Shoulders today, didnt go nuts on them just incase
    Seated over head dumbell
    80x7
    85x7
    85x7

    hamer strength shoulder machine
    2pps+25x7
    " "
    " "

    Dumbell side raises
    25x7
    " "
    " "
    " "

    Did some cuban rotations, and cables where all used to no internal externals

    shoulds felt alright after the seated overheads. Ibuprofin 4 times today


  2. Back

    Just wasnt really feeling it on pulldowns today, did 240x5 or somethign in the end

    Seated cable rows
    200x7
    220x7
    240x7

    dumbell rows
    80x7
    90x7
    100x7

    Rack pulls
    225x7
    275x7
    315x7
    365x5, I would have done 1-2 more but I felt my form going on the 5th and figured I would stop and not risk the possible injury
    315x5 then hit 225x8 no break.


    In workout pants, sleevless shirt and shoes I weighed in at 208. Topped over 3000 cals today
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  3. my shoulders are a little sore still, but now I got another pain. I beleived I located it to the brachialis. Legs and bis tonight Im feeling pumped right now so far iv eating

    1shake, 2 oatmeal packs
    1 small steak
    1 can of tuna
    romain lettuce
    1 large coke
    1 double whopper
    1 large fry
    2 chicken sandwhiches

  4. Ya I am done with that.

    Legs a bis, no spotter for squats so I went to 225 and that was it, dammit

    leg press
    490x7
    620x7
    710x8 I had more in me but that was pushing the blood pressure

    did some ham curls and leg press calf raises and standing raises

    ezbar standing curl
    40x12 warmup
    95x7
    115x7
    125x7
    130x4/5 I forget which

    standing dumbell curl
    50x7
    55x7
    60x4/5

    dumbell hammers
    45x7
    50x7
    55x something

  5. Chest/tris

    Warmed up the shoulders
    135x12
    225x7
    255x7
    275x5+1 forced rep
    295x1 plus little bit of help on the last.. Im comming back baby!

    slight incline dumbell
    85x7
    95x7
    100x4
    100x4

    incline dumbell flies
    50x7
    55x7
    60x7 no rest did 40x7 or 45, dont remember

    tricep dips (bars)
    bwx7
    bwx7
    20lbx7
    20lbx7

    decline skull crushers
    75x7
    95x7
    did more but forgot

    one arm reverse pulldowns and Im out

    Ohya for food today was
    1protein shake 2packets oatmeal
    1can of albacore tuna
    1 chicken breast
    3 large leafs romain lettuce
    some almonds
    2 beef and cheddars haha I ran out of lunch and was still hungry!
    2 salsberry (sp) steaks and some mashed potatoes
    protein shake

    Probably weight myself next week, or maybe this week and see if anything has gone up. If im 210 or under I will count it as a nuetral.
    •   
       


  6. legs bis

    Standing ez bar curl
    40x15 warmup
    115x7
    125x7
    125x6
    130x4

    standing dumbell curl
    50x7
    55x7
    60x I forget, 6?

    dumbell hammers
    50x7
    55x7
    55x6

    Squats
    135x9
    225x7
    275x7
    315x4 I th ink Im comming back!

    Legpress
    530x7
    620x7
    710x10 those last few I thought I was gonna pass out

    calf raises on the leg press, 350 for 1 set then 2 sets of 400

    hamstring curls (each leg)
    80x7
    90x7
    100x7
    100x7

    I weigh 205lbs. Perhaps a little more cals comming in next week. Im hoping atleast 1lb every 2 weeks.

  7. No gym got home late. see ya next week shoulders

  8. Chest

    Flat
    135x15
    225x7
    255x7
    275x3
    280x2

    slight incline dumbell
    80x7
    85x7
    90x7
    95x something

    incline flies
    50x7
    60x7
    60x7

    tris I threw in some random crap

    did some cardio, 35min, 367cals

  9. legs bis

    standing ezbar curl
    50x12 warm up
    115x7
    125x7
    125x7
    130x4

    standing dumbell
    50x7
    55x7
    55x7
    60x7

    squats
    135x10
    225x7
    275x7
    315x5 for sure, did 2 more reps not sure how much was helped, if at all

    leg press
    530x7
    620x7
    710x7
    760x6 man that was a serious mind pressure boggle!

    ham string curls (each leg)
    90x7
    100x7
    110x7
    110x7 barely

    also did calfs on the leg press



    overall i am h appy how things are going right now.

  10. Back

    lat pulldown
    100x15 warmup
    220x7
    240x7
    260x5
    260x4/5

    some crap cable rows, they need a dam tar row

    dumbell rows
    90x7
    100x7
    100x7

    rack pulls
    135x8 warmup
    275x7
    315x7
    365x7
    385x3, failed to get the 4th up past 6"

    behind the back smith shrugs
    135x10
    185x10
    225x10
    275x10
    135x25

    last night I was 213, water, food I dunno but thats the weight

  11. Flat bench
    135x15
    225x7
    260x7
    275x4

    machine bench (dumbell)
    80x7
    90x7
    100x7
    110x7
    120x4

    bw dips then machine flies

    smith CGBP
    135x7
    155x7
    175x7
    185x7
    205x something

    threw in some standing cable skull crushers and then dumbell standing extensions

  12. very tired today, I feel asleep waiting to go to the gym

    No legs today just some bis

    115x7
    125x7
    125x6


    standing dumbell
    50x7
    55x7
    55x7
    40x10
    30x12

  13. Back

    I decided to change my reps. I was going no where with 7 reps. 5 reps is what worked for me all these years so I went back to 5 reps

    Lat pulldown
    100x12 warmup
    220x5
    240x5
    260x5
    270x5

    seated cable rows
    200x5
    220x5
    240x5
    260 was iffy I cranked out 5, but it wasnt pretty

    dumbell rows
    90x5
    100x5
    110x5

    Rack pulls
    twice warm up of 135
    275x5
    315x5
    365x5
    385x7, suprised me. I know 405 is only 20lbs away and I should be able to get it. But the idea of 4 plates scares me. Maybe IN a month Ill grow balls?

    Did leg raises
    bwx10
    30lb dumbellx10
    " "
    " "

  14. Chest tri

    Flat bench
    135x20
    225x5
    260x5
    275x I dunno
    315x1 I know but was helped to get to 3, then drop sets of 185x10 then 135 x whatever

    slight incline dumbell
    80x7 ( I forget I was working in 5 reps)
    85x5
    90x5

    tried chest dips, elbow started to get irriated so I stopped. Forget about flies

    smith cg
    135x5
    185x5
    185x5

    seated over head ezbar extensions
    75x7
    85x7
    95x6 ya ya no 5 rep

    I tried the rope push downs, but my dam left shoulder couldnt handle it like ALWAYS
    SO i did the "ez"bar push down

    So tired, I think Im just gonna stop partyin on the weekends and concentrate on my protein and cal intake more.

  15. bis legs

    ezbar curl
    115x5
    125x5
    130x5

    dumbell
    50x5
    55x5
    60x5

    squats
    135x10
    225x5
    275x5
    315x5
    335x5

    leg press
    530x5
    620x5
    710x5
    760x5 man that last one almost got stuck, was HELLA hard!

    Calfs on leg press

    did hams
    80x5
    90x5
    100x5
    110x5
    60x15

  16. shoulders

    smith seated overhead
    135x20
    135x5
    185x5
    205x5
    225x4
    230x3

    seated dumbell
    80x5
    85x5
    90x5
    95x3/4

    dumbell side raises
    25x5
    25x5
    30x5
    30x5

    did rear dumbell flies and thats that.

  17. New ****ing record woo ho!

    Lat pulldowns
    usual warm up

    220x5
    240x5
    260x5
    270x5 and tried to do 3 forced

    Seated cable rows
    200x5
    220x5
    240x5
    260x5
    260x5

    dumbell rows
    90x5
    100x5
    110x5

    Now the record, rack pulls!
    135x8
    225x3
    315x5
    365x5
    385x5
    405x7!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!

    Honestly I was afriad to see 4 plates on there, I sat there holding the bar lookin at it for what felt like 15 minutes. I was taking deep breathes over and over, I started to tingle, my arms started to shake. I think I found the balls inside to do it and did it. I just hope I can stand tmw.

    Knee raises
    bwx8
    30lb dumbellx8
    35x8
    40x9

    some cable on the knee crunches and thats that

  18. Im beyond even caring anymore. This shoulder will just not give up. I couldnt even bench 135 today. Its been hurting like this for the past few days. I wish you could just chop off the Acromion. Iv narrowed it down to the Supraspinatus tendon / humerus greater/lesser tubercle. So I am going to spend all ****ing night researching every possible drug and rehab I can do to get this god dam thing fixed.

    Did tris, hit them pretty well. Love to take 2 weeks off but aint working at the moment and I would shoot my self sitting here doing nothing for 2 weeks soo........

  19. no legs today. cant do squats because it hurts to put the arm that high up and even back ouch. SO screw legs

    Even arms it hurt

    50x10
    115x5
    125x5
    130x5
    130x3/4

    standing dumbell
    50x5
    55x5
    60x5

    ez bar reverse curls
    70x5
    80x5
    100x5
    100x5

    got ice on it now f in pos

  20. Man this ice is nice. Had it on for 1 hr, took it off little stiff. (dur its frozen) after it thawed it was like a new arm! Took a shower, let the hot water beat on it. Now icing it again. Hopefully I can test out my foam contour pillow in peace tonight! I got 4 toppers comming in the mail (8" total). Gonna glue them together and have a big matress! Should solve my sleep problem and hopefully shoulder.

  21. Been icing the shoulder all day, currently look like a shoulder hunch back haha mmm ice

    Shoulder rehab today, pending on next week maybe light shoulders to rehab, same for bench. Or if I am working, just take the week off

    I did all these on the cable
    Cuban rotations
    all at 5lbs 15reps, 20,20,20, shoulder feels like it was full of lactic acid

    External rotations <--- I found this to be the main weakness
    5lbs on all as well
    15,20,15 I beleive

    Internal rotations, **** easy
    5lbsx20
    10lbsx20
    15lbx20 I swear I did 20, I dunno

    But overall, the cubans and external rotations need serious work.

    Cardio, 400cals (37min) Im still trying to get this in 2 times a week.

  22. Back

    Pullups
    bwx5
    25x5
    no 30, or 35 grr
    40x7

    I really could see and feel the lat being worked better vs the pulldowns

    Cable rows seated
    220x5
    240x5
    260x5
    265x5 with 2 "cheated" reps

    rack pulls
    135x8
    225x5
    315x5
    365x5
    385x5
    405x7

    wide grip concentration shrugs 2 second squeeze on top
    135x10
    185x10
    205x10

    Knee raises
    x8
    30x8
    40x8
    40x8

    then some extra squeeze cable crunches


    I somehow feel I am cheating on rack pulls. Maybe because I dont think I can actually do 405? I dunno 405lbs is heavy and for me to do it is kinda fake

  23. Tested out the shoulder On flat bench it seemed to irritate the what could possibly be the infraspinatus. I checked out decline to see if I could throw up some big numbers, negative. Decline seemed to effect the supraspinatus.

    Flat
    135x20
    185x5
    225x5
    245x5 that was pretty much the limit to where you could "feel" the pain

    Slight incline dumbell
    70x5
    80x5
    90x5

    barbell decline
    135x12
    185x5

    Tris
    Smith CGBP
    135x8
    185x5
    205x5
    225x5 shoulder was saying hi so I stopped

    little bit of cable over heads with both arms, then cable seated 1 arm

    Cardio, 36.5min 402.5cals

    Im trying to work on this 40/40/20 to clean up my diet. Apparantly according to fitday.com I failed big time

    with a estimate of 3723cals 37carb/22% pro/ 41% fat. I need to switch places with protein! I hope my protein comes soon I ran out this morning. UPS must be slow, been 9 days.

    These 10 jobs I applied to need to call me back so I can buy some veges and lean meat.

  24. Legs bis

    Squat
    135x10
    225x5
    275x5
    315x5
    315x3 + 2 semi forced I think next time skip 225 and just go to 275

    Tried experimenting front squats on smith didnt go so well.

    Hammy curls (independant)
    90x5
    100x5
    110x5
    120x5
    120x5

    did some standing calf raises

    standing ezbar
    115x5
    125x5
    130x5
    130x5 3 was good form, 4th was a little sloppy, 5th was more sloppy

    standing dumbell
    50x5 real easy perhaps start with 55 next time
    55x5
    60x5
    60x5

    Tried reverse curls on straight bar, I dont think so, irriated my muscles
    85x5
    85x5

    Nutrients for today
    3204CALS carbs 27%/ pro 31% / fat 42% very disapointed in my diet as of right now, but I have no money to buy for food so all I can do is blame myself. Iv applied at 12 jobs and so far nothing, how pathetic, they were even as low as 8$hr

  25. Tested the waters today

    Just did one arm standing overhead dumbell
    threw around 8-10reps of the 40lb dumbell I beleive the supra was feeling a little "pinched"

    threw around some side and front dumbell raises to lube things up

    reverse peck deck
    130x8
    145x7
    160x6
    175x7

    cuban rotations
    5lbs on all sets x15x20x15
    external rotations 5lbs all sets x12x12x12
    internal rotations 10lbsx20 15lbx20 15lbx20 really felt the infraspinatus burning (acid not pain)

    2124cals today 26%c/45%pro/29%fat carbs to low, but atleast the fats below 30%!
    might have a apple or something later tonight, I need something else atleast

  26. Pullups

    bwx5
    20x5
    I dunno
    40x5
    45x5 plus 2 more, the last one was a full one, but dam close! makes it a 261lb pull up though

    Cable rows
    220x5
    240x5
    260x5
    270x"5"

    dumbell rows
    90x5
    100x5
    110x5

    rackpulls
    135x10
    225x3
    315x2
    ^^ warming it up
    365x5
    385x5
    405x5
    415x7 hehe One guy said I was a maniac and that the bar was bending. 495 come quicker!

    knee raises
    bwx8
    35x8
    40x8
    40x8

    smith shrugs
    225x5
    275x5
    315x5
    335x5

    cable crunches then 5min on elip, then over 35 on treadmill incline 8 speed 3.8 just to get my 400cals in. took FOREVER on the tread mill!

    weighed in with shoes, my pants and no shirt 216.

    So far my cals are this WITHOUT my dinner added. Im guessing 400cals for dinner, no idea on the carb fat pro count.
    2419cals 25/33/42. ****ing fat, I need veges! I might have another pro in a few hours or something, get that protein count up.

  27. Chest

    Flat bench
    135x15
    225x2
    255x5
    265x5
    275x5
    285x3 +2 forced reps
    285x1 + some forced reps

    Slight incline chest
    85x5
    90x5
    95x5
    100x5

    bw dips 2 sets of 10

    pec dec flies


    did some cgbp

    then cables woop de do

    Shoulder feels alright, hopefully up and up in weights I go slowly

    I dont know what the noodle count was for dinner so heres the days make up without the noodles for dinner
    2676 cals 32/39/30 atleast the fat aint at 40+. Ill have to make a small meal or something to boost my cals up 300-400.

  28. Bis legs

    ez bar warm up with 40

    120x5 <-- was pretty easy
    125x5
    130x5
    135x3, stopped at 3 because I didnt wanna get sloppy with form, possibly lower back injury, no risk = 100%

    standing dumbell
    55x5
    60x5
    60x5

    ex bar reverse
    80x5
    90x5
    100x5

    squats
    135x8 I widened my grip ALOT more this time and the results speak for themselves
    275x5 narrow grip the rest are wide
    315x5
    335x5
    345x5

    leg press
    530x5
    710x5
    760x5

    calf raises
    350x5
    400x5
    440x10
    490x whatever I just cranked them out

    single leg extension
    90x5
    100x5
    120x5
    120x5
    no rest 80x7

    hammy curls single leg
    90x5
    100x5
    110x5
    120x5
    120x5

    OK nutrients without dinner is the following
    2878cals
    30/39/31. I am happy that my fat is still low 30's. better than 40's but terrible compared to 20. 276g pro though ye ha!

  29. Shoulders

    Seated overhead dumbell
    45x5
    85x5
    90x5
    95x5
    100x5
    100x3 would have gotten the forth but I didnt ****ing lock out on it!!!

    Hammer strength iso lateral
    2pps +25 x5
    3ppsx5
    3pps +10x5
    3pps +25 x2

    dumbell side raises
    25x5
    30x5
    35x5

    forgot the rear delts

    did some cubans internals and externals, which I am thinkin isnt a good idea to do after shoulders as my delts are tired and I seem to get the acid build up alot faster making me weaker
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