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LET'S GET THIS MUTHA STARTED!!!

Somehow made it to the gym tonight, and now looking at 6hrs. sleep even if I go to bed now...but what the hey...

Shoulders & Tri's

Warmup rotator cuff cable exercises (internal/external rotations with 15/10lb respectively)

Dips (body weight)
Sets of 20, 18, 6 + 6 negative reps

Bench Dips (plate on lap)
35@12
45@10x2

Seated one-arm skullcrushers
15@12
20@10x2

EZ bar cable upright rows
30@12
35@12
42.5@12
50@12

Incline bench crunches (3sets30) + 15ea. side oblique crunches

Notes:
I wanted to change up my routine, I need to focus less on my shoulders for a bit due to the rotator cuff inflammation I have been experiencing for the past weeks. I figured I would try to max out with dips after the rotator cuff warmup, and got another 4 or 5 over my previous 1 set max. I have noticed that my strength is improving greatly, but my endurance hasn't improved much outside of the first set or so in some exercises. Of course, dips for me means 190lb to lift so I'm not upset...

I wasn't super-focused tonight, I haven't gotten more than 7 hrs. sleep in any one night this week and it's starting to show...I also worked 10hrs. yesterday so I am happy to see improvement in weight/reps at all right now.

I'm thinking about ending this log after 6 months and moving on to more focused training, but so far I've only been at this for 2.5 months and I am amazed at the results. Funny enough, I've apparently only lost 3 or 4% bodyfat but I've been recomping the whole time and am now curling/benching/rowing as much or almost as much as I ever have...which points to not having my nutrition or supplementation dialed at all in the past. Also, I started off my log with about 2 inches less in my left upper leg muscles...which means I lost probably a good 5-10 lb in the rest of my body since I'm where I started....about 190.

Eventually I will start working more on endurance, but I would rather develop strength first and then work on increasing strength endurance and recovery time between exertions. In the next couple months I will focus on getting down to 180/185lb, which is what I feel would be a healthy weight to maintain (especially climbing stairs all day long carrying equipment like I have to).

If any of you have anything to add or modify to that schedule please let me know. I am open to interpretation and I haven't done a periodized workout schedule in a long time.
 
say if you want help designing a new program, also if you have minimal strength endurance that is most likely to be a lack of carbs and should dissapear as soon as you go back to bulking or you may be starting to get burnt out from the physical job and life, why dont you take a cruise for a week?
 
It might be a lack of carbs, but not sure. I am sure that it has something to do with working all day and then trying to muster the energy to work out...

As far as schedule, I can't plan ahead. I pretty much have to catch workouts as they come since I don't know when overtime will be required and when I will feel like total crap like today.

Definitely hit a brick wall today; not getting more than 6 hours of sleep each night and working 10hrs. on wednesday and today pretty much ruined me by the end of the week. My parents are planning this elaborate dinner and I just want to go to bed. Ugh.
 
So, an update:

I didn't get any workouts in this weekend due to my rotator cuff getting worse. I am doing my best to do the rehab exercises but it's not exactly curing it. All this is making me a worried wreck, as I have no choice over what work they will give me and I don't wanna be a whiner but I'm starting to wonder at what point my shoulder will get so bad that I'll end up in an L&I situation.

Guess we'll see...
 
Any chance you could get to a chiropracter mate? sounds like you could really do with someone looking at that cuff by now
 
Random181 said:
Any chance you could get to a chiropracter mate? sounds like you could really do with someone looking at that cuff by now
Click to expand...

I can go to a chiro, but not sure what they would do for a rotator cuff. I have a physical therapist, but he has just been giving me exercises mainly.

I told my boss about my issues with my cuff and he is willing to split up my work a little bit if necessary, so that is good. Other than that, things are ok...gonna try to do a leg or back workout tonight.
 
dang im sorry to hear about the injury! best let it heal. I had to take a month off for my chest. It sucked but it was for the best!
 
buster0371 said:
dang im sorry to hear about the injury! best let it heal. I had to take a month off for my chest. It sucked but it was for the best!
Click to expand...

yeah, I remember reading about that; hope you are better.

I did a bunch of stretching and cuff exercises last night and it's feeling better this morning. Hopefully if I religiously and aggressively stretch every day things will get better.
 
Last night: Back

Pull Ups
8, 5, 4

Low Cable Rows
120@12
140@12
160@10
170@8

T-Bar Rows
1 45 plate@12
1 45 plate + 15@12
1 45 plate + 30@10
1 45 plate + 35@8

One-Arm Cable Rows
42.5@15 ea.
47.5@12 ea.x2

Back Hyperextensions
Body weight@20
10@20
15@20

Decline Crunches
3 sets 30 + 3 sets 30 oblique crunch

Notes:
Good workout. I had been avoiding the gym for the beginning of the week but needed to get off my a$$. I have switched from Recreate to Slim Xtreme and I'm pretty impressed so far, gonna see how work goes with the stuff. Have also gotten more Prime, gonna try the 69 protocol and see how that works for me.

natty texan said:
damn...good luck with the cuff man.
Click to expand...

Thx bro, things are getting better but slowly. I'm pretty sure I'll be ok. Looking back at my workout logs it seems that I overdid it in the beginning at work and in my workouts and now I'm paying the price. I may have to do either really light weights or no shoulder workouts for a while outside of the rehab exercises.
 
Update:

SlimXTreme is exceeding expectations, and I have apparently lost about 2lb in the last 2 days of using it...I looked in the mirror and it's like the fat is melting off.

Part of the reason for all this is that I was half expecting to get off work early today and only half-heartedly packed food for work. All day besides cereal I had 1.5 pbj sandwiches.

I weighed in at 187.5, and expect to come down further than that next week easily.
 
Workout last night:

Chest & Biceps

Pec Dec
85@15
100@12
115@12
130@10

BB Flat Bench Press
95@15
115@12
135@10

Cable Flyes (Lo & Hi)
20@10x3(lo)
25@10x3(hi)

Flat BB Barbell Curls
70@12
80@10
85@10

Hammer Curls
35@10x3

Notes:

An okay workout, was able to push a good amount of weight but near the end just ran out of gas. I have been sleeping a good part of the day today due to not getting much sleep this week and needing to recharge.

My shoulder didn't feel that great doing this workout, but I went slow and kept the movements real controlled.

The slimxtreme is okay, but my body is getting too used to it too quickly. It also depletes the adrenals pretty bad.
 
Workout tonight:

Back

Pull Ups (Widest grip possible, body weight)
8, 6, 4

Wide Grip Lat Pushdowns
40@15
55@12
65@10

One Arm Rows
70@12
80@10x2

Romanian Dead Lifts
95@15
115@12
135@12

Decline Bench Crunches
30x3 sets

Notes:

Another okay workout. I def. set myself back this last week with the lack of sleep. I'm just happy I got 2 workouts in this weekend with how tired I was. Gonna have to watch my sleep from now on.
 
Workout last night:

Tris & Shoulders

BB Flat Bench
115@15
135@10
145@10

Incline DB Press
45@12
50@8
55@5

Shoulder Flyes (anterior, medial, posterior)
15@10x1set
20@10x2sets

Rotator Cuff Exercises
Inside/Outside rotations w/cable
5lb outside, 10lb inside 3 sets of 12 ea.

Incline Crunches w/Oblique crunch burnout 3 sets of 30/30

Notes:

I didn't realize until I started writing this down I forgot to do Tricep specific exercises (was tired). Good workout, shoulders are real sore today.

Did 2 hr. canoeing workout tonight

Took a bit of a break for a couple weeks, now gonna try to be back in the saddle again for a while and see if I hold up. Gotta focus on getting sleep during the week, I never get more than 6 hrs...
 
Workout tonight:

Back

Pull Ups (body weight)
10, 8, 5

Close Grip Pulldowns
120@15
130@12
140@10

One Arm Rows
60@15
70@12
80@10

Romanian Dead Lifts
115@15
135@12
155@10

Wide Grip Lat Pushdowns
40@15
55@12
60@10

Incline Bench Crunches
3 sets of 40

Notes:
Things are progressing, maybe not at the level I would like but one or two workouts a week are better than none. I got a full 8 hours of sleep last night and that's gonna be the crux of the matter on this whole deal. I can't function on low sleep, so I might as well give in to it.

The recomping is continuing, not really losing much weight but now weigh around 186 or 187. However, the largest part of my man-handles is now at 35.5 inches which is a good starting point for me; not 37 or so that it was.

I ran out of a few supps and will get them back in soon...probably shouldn't even be taking many with how little I've been working out but whatever I'm doing is working. I'll be happier when I can put together at least one week of 3 weight workouts a week.
 
Workout last night:

Chest & Bi's

Cable Flyes (Hi & Lo)
20@12, 15@12
25@10, 15@12
25@10, 20@8

Pec Dec
100@12
130@12
130@12

DB Curls
35@12
40@12
45@8
50@3

DB Hammer Curls
35@10
40@10
45@5

Notes:
It was a short workout, had to run to a friend's bday party but I was productive enough in 30 mins; not sure if I have ever curled 50lb DBs in my life...

2 workouts this week so far; I feel like a class-a lame-ass but I'll keep pluggin'. A bunch of guys including some of my buds got laid off on my jobsite and the out-of-work book is looking like 6 or more months before getting another call. As much as I would like to have extra training time I don't care to be unemployed.
 
Workout today: Back

Pull Ups
10, 6, 4

Wide Grip Pull Downs
100@12
120@10
140@8

T-Bar Rows
45@12
70@10x2

Wide Grip Lat Pushdowns
40@12
55@12
60@10

DB Side Raises
50@15
55@15
60@12

Incline Bench Crunches
2 sets @ 40 reps
1 set @ 30

Notes:

De-ple-ted. I have ordered some Reset A.D. due to just being spent lately. I def. felt it in my workout, usually I'm sky high with the Jack3d but was just flat. Work has been stressful and all, but I also feel like I need to force myself to go work out more often. Usually when I get home from work I will sit for a while trying to gather the energy to do something, but now feel like I'm just making excuses instead of just going to the gym even if I'll be useless.

Otherwise, doing pretty well with the weight and stuff; I'm staying around 185 or so most every day and my bf is slowly going down.
 
Workout yesterday:
Tri's & Shoulders

Incline BB Bench
115@12
125@10
125@8

Dips (bodyweight)
15, 12, 8

Shoulder raises (front, side, back)
20@12 x 3

Tricep Rope Pushdowns
40@12
45@10
45@8

Crunches (Mat & Decline Bench)
Decline:
3 sets @ 40 reps

Notes:
I've been falling off. Today my shoulders are pretty sore. Gotta keep trying!
 
Workout last night:
Back

Wide Grip Pull Ups
10/8/6

Wide Grip Pull Downs
100@12
120@10
130@8

One Arm Rows
60@12
70@10
80@10

Bent Over Row
75@12
95@10
95@10

Incline Bench Crunches
3 sets@30

Notes:
I'm trying to force myself into the gym more; I tried canoeing after my last workout and didn't go well...rotator cuff problems again but it subsided after I stopped paddling for a few days.

Managed to go on a bike ride on Sunday for 1.5 hrs. so I'm at least getting some workouts in. Gonna try for Thurs. workout as well, if not def. Friday.
 
Workout from a few days ago:

Chest & Bi's

Pec Deck
85@15
100@12
120@12
140@10

Incline DB Presses
40@12
45@10
50@7

DB Curls
40@12
45@10
50@7

EZ Bar Hammer Curls
70@10
75@10
80@10

Notes:
Just trying to tread water right now; work is gettin' stressful with everybody talking layoff. It's more important I don't lose a major portion of my hard work with bad diet or lack of exercise than going for the gold.

However, I'm doing pretty decent for such little time in the gym...still increasing some of my numbers as I regain strength in certain areas.

Biggest part of my waist is still 35.5", but my bf is now measuring closer to 11%; that last few % is always so hard to lose but I'll get there eventually. If I get laid off, I'll be back on the train at the gym.

Haven't been lifting legs, but doesn't mean I'm not getting leg workouts. Been riding my bicycle more and more again, it really helps rehab the knee after surgery. Think I'm going to keep working on that instead of going heavy leg lifting for a while; perhaps to 8 months post-surgery if necessary (right now @ 6 months).
 
Workout today:

Tri's & shoulders

Push Ups (warmup sets)
2@30

Flat BB Bench
95@15
115@10
115@8

EZ Bar Skullcrushers (flat bench)
55@15
60@12
65@10

Seated DB Skullcrushers
15@12
17.5@12x2

Reverse Cable pushdowns (one-arm)
10lb@12
15@10x2

Anterior DB Shoulder raise
15@10
17.5@12
20@12

Medial DB Shoulder Raise
15@12
17.5@12
20@12

Posterior DB Shoulder Raise
15@12
17.5@12
20@12


Notes:
W-E-A-K...but I can't complain. I missed 2 workout entries last week or so but happy to be back in the gym. A quality workout, I've just lost size and strength. I went off USP Prime about a week and a half ago, so my recovery is slower now; I'm still on 1-c & supersap though. The week before last was so hot I couldn't even work out...in Seattle it was 103 last Wed....a record temp of all time for the city by 3 deg as well as being 30% humidity (ugh!).

I got some good indicators that my cortisol avoidance regimen is working....my waist at largest point is now 34.5", and measured bf% is now down to 11.7. Weight has been hovering around 180-184, which is pretty good for me. Also measured wingspan, which I always knew was long but being 5'-11" tall and having a 6'-4" wingspan is a good reason why I've never been able to bench much.

'til next time.... thinking about going off all supps poss. until I start Prime again and then attacking with some real force now that I've lost the weight and improved composition.
 
Workout tonight:

I F**KING LOVE LEG DAYS!!!*


Bosu Squats w/8lb medicine ball
3 sets @ 60

Squats, wide stance
3 sets 12 @ 135

Leg Press (weight is added only, no sled b.s. weight)
45's @ 12
45's & 25's @ 12
45's @ 2 25's @ 12

All including sets after of calves @ 15-20 reps

Leg Extensions (explosive positive contraction, smooth eccentric & last rep hold until failure)
105@12x2
125@15

Leg Curls (same routine as extensions)
70@12
100@15x2

(* except a couple days later)

Notes:
I'm back muthaf**ka! I miss doing leg days; used to lift big for my weight but since the surgery gotta be careful. Going in there and getting a good leg day (I know, no big weight but it'll come in time) feels SO good. You never grow big unless you go big on leg days; go ahead an' quote me on that.

I'm so gonna hurt on Friday...bring on the doms...life ain't worth livin' unless you learn to enjoy pain.
 
All right...I HAVE been working out sporadically but somehow the results don't show on my log. Not only that, but I never put the date on my notes so I'm a dumba$$.

Whatever. Tonight: Back

Pull Ups
Narrower grip to start (busy gym), second 2 sets wide-ish grip but not too wide
14, 9, 8

Wide Grip Pushdown
60@15
70@10
75@8 (sloppy form, need to focus on lower weight and pump in future wkouts)

One Arm Rows
65@15
75@12
90@10

T-Bar Rows
1x45,25@12x2sets
1x45,25,10@10

SLDLs
185@15
205@12
225@10

Decline bench crunches 3 sets 40 reps

Notes:
I would say strength was off the charts but I was kinda tired. I was just really focused and with the weight I was pushing I needed it. I'm not a big guy and 90 on one-arm rows is tough.

It's been a tough month, some punk beyotch robbed my house and stole my computer (my only valuable possession besides my car). I took some time off the gym due to having to mind personal business.

Now that I'm over it, I can take my aggression out on weights and focus on not pussing out when I know I can get to the gym.

Anyways, what doesn't kill us makes us stronger, eh? I need to get some pics, I don't look real great but there has been some progression that's for sure.
 
Workout yesterday: Chest & Bi's

Upper Flyes (lower pec, upper cable mount)
20@15
25@12
30@12
35@8

Incline DB Press
45@12
50@9, 8
(weak...it's been too long since I did a chest/bi w/o.)

EZ Bar Curls
70@15
75@12
80@12

DB Hammer Curls
35@10
40@8x2

Notes:
Very weak workout. I hadn't eaten a protein shake prior to the workout and just felt flat; like my muscles just didn't have any energy. Had a bit of elbow discomfort during the incline presses; will have to watch that.

Got laid off on Tuesday, def. a real bummer...but that means I can put a ton of effort into my training and working on my legs since my knee hasn't been feeling spectacular for a while now. I'm going to meet with my doc in the next few weeks to talk about options (might get it scoped again to remove scar tissue).

Got lots of time now, probably won't be back to work this year. Time to focus on education and training.
 
Workout tonight: Tri's & Shoulders

Dips
3 sets @ 20

BB Shoulder Press
85@8
75@10
75@9 WEEEAAAAKKK!

Upright Cable Rows
42.5@15
50@12
52.5@12

Shoulder Raises
Anterior
20@12x2, 25@12
Medial
15@12x3
Posterior
20@13x2, 25@12

EZ Bar Skullcrushers
65@12
70@12
75@7

Reverse Grip One Arm Pressdown
10@12x3

Notes:
Pretty weak workout except for the dips. I was happy with those, I will have to start adding a belt w/ weight for those but am nervous about the shoulder as it was bugging me tonight.

Left out a back workout from a few days ago; will have to add that if I find it. Trying to drum up some side work; I hate hate HATE sitting around collecting a government check. Going to see the doc in the next couple days to ask him what I should do for the knee; it hasn't felt good for a while now and it shows because I'm not getting any leg workouts these days.

'Til later
 
i feel this is oft. overused so i don't use it much but in your case, may god be with you and help you through everything.
 
natty texan said:
i feel this is oft. overused so i don't use it much but in your case, may god be with you and help you through everything.
Click to expand...

Thanks bro,

I'll be okay, it's just been a tough year and not working has made it come to a head; along with the lender refusing to deal with me on that house I was trying to buy. It looks like I'll have to try to buy the house on the courthouse steps...oh well.
 
Workout tonight: Chest & Biceps

Low Cable Flyes
10@15
15@12
20@10

Hi Cable Flyes
20@12
25@10
30@10

DB Incline Press
45@12
50@9
50@7

DB Curl
35@12
40@10x2

DB Hammer Curl
30@12
35@10
35@10

Decline crunches
3x40

Notes:
Been slackin' lately...felt good to get back in the gym; will be focusing on not missing workouts...especially since I'm taking some supps that are a huge waste if I'm not in the gym making it worth taking them.

Overall an ok workout, gotta keep up my workouts so I don't lose my gains...
 
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