caz and tygas ongoing log.. and w/e we decide to use.
- Thread starter tyga tyga
- Start date
tyga tyga
Legend
Sucks for the little guy! Good to see he's better than yesterday though!
bcazo
Well-known member
You know I will!!!
Thanks tyga!! when your kids are sick it messes up everything..
superbeast668
Well-known member
CATdiesel76
Well-known member
I'd have to say the m stak is doing something.. My kcals yesterday were shot by 300 or so, ontop of all the work I did. Went in and hit chest this morning and was stronger
Lacrosse smash tspine, pec major/minor with internal rotation to my back
Incline bench- 135x8 155x8 185x5 195x4 195x5
Bench- 135x6 155x5 185x4 205x3 225x4
Decline bench super set with pec deck fly (no rest/ back and forth for the three sets)
135x10/ 80x10 (x3)
Db curl super set with bb curl- 30x8/65x8
Will update more later..
I used mstak back in the day and I think it is very underrated. It was always good for a few lbs and a few extra lbs on lifts. Nothing crazy but definitely noticeable. I may have to pick up some again in the near future
CATdiesel76
Well-known member
Hope the kids are feeling better. Thats always no fun. Tear up that gym man looks like the gameday is treating you well. Too bad CLOUT is gone. That stuff was legit
bcazo
Well-known member
That's what I'm talking about!! Welcome Mav!!
bcazo
Well-known member
What's up catd??!! Little guy is better thanks for that.. Never got to try clout but I'm liking the whole MAN stack
tyga tyga
Legend
what up mav?!
I really like it so far! That little red capsule can geek you out though the first few days if your not use to 500mg stims at once.
All my lifts are increasing, if not weight then reps.
bcazo
Well-known member
Monday
Shoulders & Traps
Awesome shoulder workout, the 3 days rest with this stack really paid off.. I was able to up the weight on some of my lifts and just felt very strong.. That set of 25 reps is just insane, by the time I'm done it had me dripping sweating and out of breath. It's amazing how full my muscles feel once I start banging out some reps almost feels like I'm on
Shoulders
Seated Military Press – 40X0 tempo, Rest 10 seconds
195x6 (+10)
Arnold Presses 30X0 tempo, Rest 10 seconds
60x12 (+5)
60x12 (+5)
55x12
55x12
Standing dumbbell lateral raises – 20X0 tempo – Rest 120 seconds.
20's x25
4 Sets of the above
Traps
BB shrugs with Super Set DB shrugs
175 x 20 + 60's x 20
4 sets of the above
Cardio
Treadmill: 20 min / speed walk / 1.85 miles
Shoulders & Traps
Awesome shoulder workout, the 3 days rest with this stack really paid off.. I was able to up the weight on some of my lifts and just felt very strong.. That set of 25 reps is just insane, by the time I'm done it had me dripping sweating and out of breath. It's amazing how full my muscles feel once I start banging out some reps almost feels like I'm on
Shoulders
Seated Military Press – 40X0 tempo, Rest 10 seconds
195x6 (+10)
Arnold Presses 30X0 tempo, Rest 10 seconds
60x12 (+5)
60x12 (+5)
55x12
55x12
Standing dumbbell lateral raises – 20X0 tempo – Rest 120 seconds.
20's x25
4 Sets of the above
Traps
BB shrugs with Super Set DB shrugs
175 x 20 + 60's x 20
4 sets of the above
Cardio
Treadmill: 20 min / speed walk / 1.85 miles
bcazo
Well-known member
So I went to the gym tonight to attempt to do chest. Ended up walking out in the middle of the work out because my shoulder is bothering me again. I just can't do any type of pressing dumbbells barbell you name it. Im really getting frustrated !!! I may have to see a doctor?
tyga tyga
Legend
Look into doing mobility drills for your shoulders. Sounds like an impingement (obviously lol). Mobility WOD has been a godsend to me! My shoulders are great, have corrected them some as well (the internally rotated palms, rolled forward shoulders) with the lacrosse ball drills.
bcazo
Well-known member
Thanks tyga I just YouTubed some videos looks like that could help.. I'll give it a shot any links to some exercises that worked for u ??
CATdiesel76
Well-known member
I agree I would be I interested as well. Caz I know that sucks about the shoulder. I would rest it up. Something obviously isn't right so no need to push it
abformulations
Legend
Damn caz that sucks ass. I would def get that checked out ASAP. Don't risk injuring it any further. Maybe take a week off. Ik that sounds horrible lol.
I can go over and give u a nice massage
bcazo
Well-known member
So today during lunch I went to my Chiro to have him take a good look at my shoulder.. He confirms that it's a impingement 
we talked for a while and here is what I think I'm going to do.. First no Shoulder or Chest exercises for 4 weeks (this is going to be hard) my chiro will stretch and adjust my shoulder twice a week. I will be icing it everyday and doing the mobility WOD (THANKS TYGA!!!) before every workout. Starting week 2 if there is no pain I will start doing some band work on the shoulder and take it from there.. My chiro is around my age and lifts like we do so he knows take time off is hard for me.. I will still be doing arm, legs, abs and cardio, so hopefully in a few weeks it gets better. This shoulder has been hindering me for a while now and I'm afraid that one day it's going to give.. The good news is my legs can use the extra attention as well as my cardio so I have a feeling you guys will see a few hour long cardio session a week.. This option is better than really hurting my shoulder and being out for months because of surgery
we talked for a while and here is what I think I'm going to do.. First no Shoulder or Chest exercises for 4 weeks (this is going to be hard) my chiro will stretch and adjust my shoulder twice a week. I will be icing it everyday and doing the mobility WOD (THANKS TYGA!!!) before every workout. Starting week 2 if there is no pain I will start doing some band work on the shoulder and take it from there.. My chiro is around my age and lifts like we do so he knows take time off is hard for me.. I will still be doing arm, legs, abs and cardio, so hopefully in a few weeks it gets better. This shoulder has been hindering me for a while now and I'm afraid that one day it's going to give.. The good news is my legs can use the extra attention as well as my cardio so I have a feeling you guys will see a few hour long cardio session a week.. This option is better than really hurting my shoulder and being out for months because of surgery
Piston Honda
Well-known member
My thoughts are with you on your shoulder woes. Rehab will be worth it though.
bcazo
Well-known member
Here is one video I found ..
[video=youtube;hmPHGpNX0SI]http://www.youtube.com/watch?v=hmPHGpNX0SI[/video]
bcazo
Well-known member
Damn caz that sucks ass. I would def get that checked out ASAP. Don't risk injuring it any further. Maybe take a week off. Ik that sounds horrible lol.
I can go over and give u a nice massage
Only if there is a happy ending!!
LOL
abformulations
Legend
Only if there is a happy ending!!
Lmao!!
CATdiesel76
Well-known member
Thanks for the video Caz. My chiro worked wonders with my impingement issues I had in the past so hopefully he gets you squared a way. 4 weeks isn't bad in the long haul. Get that thing better and you will be back in no time
bcazo
Well-known member
you got it! Lets just hope it feels better in 4 weeks... I'm sitting at my desk with a ice pack on it as I type..
MrKleen73
Legend
Nice video and you should ask him it it is okay for you to flex your pecs hard isometrically like holding your hands in front of your chest and pushing them together... Will keep the fibers worked even though you are not moving under tension so not much stress at all on the joints. Hell I may just do that myself this week since my chiro told me no lifting until I see him on Friday.
bcazo
Well-known member
Lol I'm like 80 years old in weightlifting years!!! I' ll check those videos out thanks buddy!! Time to bring the pain!!
tyga tyga
Legend
My man!
The first couple times it hurt like hell. Seriously. You'll be glad you started these mobility drills though! It's awesome myofascial therapy
tyga tyga
Legend
Realized I haven't been posting my workouts in here lol
I've been on a deload for the last couple days, will be for the remainder of the week.
Longer rest, 60-70% of my max for reps (10-12)
Hit shoulders/triceps Monday, legs on Tuesday and chest and biceps today. The increased reps was giving a serious pump! I really like this m stak by the way. Would recommend it to anyone. Have gained roughly 2lbs (could just be from the 3-3200 cals I'm ingesting lol) but my abdomen hasn't gotten any larger from what I can see.
Be easy and god bless!
I've been on a deload for the last couple days, will be for the remainder of the week.
Longer rest, 60-70% of my max for reps (10-12)
Hit shoulders/triceps Monday, legs on Tuesday and chest and biceps today. The increased reps was giving a serious pump! I really like this m stak by the way. Would recommend it to anyone. Have gained roughly 2lbs (could just be from the 3-3200 cals I'm ingesting lol) but my abdomen hasn't gotten any larger from what I can see.
Be easy and god bless!
bcazo
Well-known member
You better stop slacking up in here!!! LOL Keep stacking the lbs. on you beast..
bcazo
Well-known member
Wednesday
Cardio & abs
No lifting last night, did some research yesterday on some abs routines and gave one a shot before my cardio session. Started with my mobility lacrosse ball work which I've done before but with a tennis ball.. The lacrosse ball is much harder and brings the pain to a whole new level, but after it was all over I already noticed that I had more ROM.. It's hard to be in the gym and not lift but I know that this is going to pay off, and with the increase cardio and abs it should really help thin out my waist even more.. Tonight I'm going to do arm and hopefully it wont bother my shoulder.. The next 4 weeks will probably look like this..
Day 1: Cardio/Abs
Day 2: Arms / Cardio
Day 3: Cardio/Abs
Day 4: Legs/Cardio
Day 5: Cardio/Abs
Day 6: off
Day 7: off
Abs:
30 second intervals each exercise for 5 mins.
Standing Cross knee crunches
Mountain Climbers
Leg raises - scissors
Floor raised knee crunches
I did 2 sets of these and my core was on fire!!
Hyper Extensions
4 sets of 25
Side bends
35x15 per side x 3 sets
Cardio
Elliptical: 15 mins / level 9 / 1.75 miles
Stationary Bike: 15 mins / level 12 / 4.75 miles
Treadmill Speed walk: 20 mins / 6.5 incline / 1.20 miles
Cardio & abs
No lifting last night, did some research yesterday on some abs routines and gave one a shot before my cardio session. Started with my mobility lacrosse ball work which I've done before but with a tennis ball.. The lacrosse ball is much harder and brings the pain to a whole new level, but after it was all over I already noticed that I had more ROM..
It's hard to be in the gym and not lift but I know that this is going to pay off, and with the increase cardio and abs it should really help thin out my waist even more.. Tonight I'm going to do arm and hopefully it wont bother my shoulder.. The next 4 weeks will probably look like this..Day 1: Cardio/Abs
Day 2: Arms / Cardio
Day 3: Cardio/Abs
Day 4: Legs/Cardio
Day 5: Cardio/Abs
Day 6: off
Day 7: off
Abs:
30 second intervals each exercise for 5 mins.
Standing Cross knee crunches
Mountain Climbers
Leg raises - scissors
Floor raised knee crunches
I did 2 sets of these and my core was on fire!!
Hyper Extensions
4 sets of 25
Side bends
35x15 per side x 3 sets
Cardio
Elliptical: 15 mins / level 9 / 1.75 miles
Stationary Bike: 15 mins / level 12 / 4.75 miles
Treadmill Speed walk: 20 mins / 6.5 incline / 1.20 miles
tyga tyga
Legend
Wednesday Cardio & abs No lifting last night, did some research yesterday on some abs routines and gave one a shot before my cardio session. Started with my mobility lacrosse ball work which I've done before but with a tennis ball.. The lacrosse ball is much harder and brings the pain to a whole new level, but after it was all over I already noticed that I had more ROM..
Your going to be lean with big wheelz and 24" arms
Hyde
Legend
Like you said, might as well show your core & legs some extra loving - deadlifting shouldn't hurt your shoulder impingement, but will help activate the traps & upper back/shoulders to keep the meat up top, and if squatting is stressful I know you have access to some hacksquat/legpresses to load some iron up. And a stronger core will return bigger numbers in all your compounds!
You don't have to quit lifting at all; you're just focusing your routine
You don't have to quit lifting at all; you're just focusing your routine
bcazo
Well-known member
Your going to be lean with big wheelz and 24" arms
That would be nice!!
bcazo
Well-known member
Like you said, might as well show your core & legs some extra loving - deadlifting shouldn't hurt your shoulder impingement, but will help activate the traps & upper back/shoulders to keep the meat up top, and if squatting is stressful I know you have access to some hacksquat/legpresses to load some iron up. And a stronger core will return bigger numbers in all your compounds! You don't have to quit lifting at all; you're just focusing your routine
I'm a addict no way I'm going to stop lifting just refocus my efforts!! Lol the dead lifts may pull too much on the should so I'll wait a week or 2 before I try it. I'm rehabbing the hell out of it and it's feeling better already. My work thinks I'm crazy icing and doing my lacrosse ball treatments in my office
tyga tyga
Legend
I'm a addict no way I'm going to stop lifting just refocus my efforts!! Lol the dead lifts may pull too much on the should so I'll wait a week or 2 before I try it. I'm rehabbing the hell out of it and it's feeling better already. My work thinks I'm crazy icing and doing my lacrosse ball treatments in my office
Could look into voodoo flossing as well. I'd do it, but I'm a cheap skate and don't want to cough up the dough for the bands lol
CATdiesel76
Well-known member
I'm a addict no way I'm going to stop lifting just refocus my efforts!! Lol the dead lifts may pull too much on the should so I'll wait a week or 2 before I try it. I'm rehabbing the hell out of it and it's feeling better already. My work thinks I'm crazy icing and doing my lacrosse ball treatments in my office
Deadlifts can definitely irritate the shoulder. They pretty much pull on the entire shoulder girdle with a ton of weight. Lots of rowing work should be ok and will definitely help keep some mass up
tyga tyga
Legend
This
Hyde
Legend
See the only shoulder problems I've ever had were minor - week or 2 with no pressing & I was g2g. I deadlifted normally without issue throughout. Never had something this serious though - sorry if my advice wasn't the case for you! But either way, always start very light when injured & test the waters with baby steps - THIS, I know for fact
Hey btw fellas, Andro Factory has a cycle log opp for anybody looking for a 4wk boost in mental drive, in or out of the gym.
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Focus is our neurosteroid, a stacked product of 5dhea & 5pregnenolone. I've used both stacked together from different products about a year ago before my last cycle, & they definitley do combat lethargy/improve drive.
Hey btw fellas, Andro Factory has a cycle log opp for anybody looking for a 4wk boost in mental drive, in or out of the gym.
Invalid Link Removed
Focus is our neurosteroid, a stacked product of 5dhea & 5pregnenolone. I've used both stacked together from different products about a year ago before my last cycle, & they definitley do combat lethargy/improve drive.
MrKleen73
Legend
Caz for some reason when I saw before you were going to work more on legs I was expecting to see 2 leg days. More like
Day 1: Light Legs / Cardio
Day 2: Arms / Cardio
Day 3: Cardio/Abs
Day 4: Heavy Legs/Cardio
Day 5: Cardio/Abs
Day 6: off
Day 7: off
If you did that and did high volume short rest periods on the light day you would end up burning more cals than just a cardio day and would still get extra leg work.
Day 1: Light Legs / Cardio
Day 2: Arms / Cardio
Day 3: Cardio/Abs
Day 4: Heavy Legs/Cardio
Day 5: Cardio/Abs
Day 6: off
Day 7: off
If you did that and did high volume short rest periods on the light day you would end up burning more cals than just a cardio day and would still get extra leg work.
bcazo
Well-known member
I could do this, I haven't given the split much thought been doing tons of research on should rehab stuff.. I'm beating it with a lacrosse ball as I type..
superbeast668
Well-known member
I might eventually steal that split when I jump off dc in January when I start trimming down and tightening up my diet. 2 arms days and 2 legs days. That'd catch my arms and legs up to my chest and back with a quickness.
Hyde
Legend
Whatever it's worth to you Sir Cazington, plenty of strength athletes use 2 leg or lower body days/wk - lots of football teams squat THREE times/wk instead of deadlifting even. A light/heavy split like Kleen's suggesting looks awesome to me. A 2nd arm day later on the wknd could be optional if you felt ready for it, but that looks awesome.
Westside Barbell has a heavy/light day each wk. Just saying.
Westside Barbell has a heavy/light day each wk. Just saying.
superbeast668
Well-known member
PHAT has heavy light as well
tyga tyga
Legend
Off the deload, and today I took my last pack of m stak. M stak is definitely top three natural supps to run if you want steady/slight strength increases and some extra "umph" in the gym.
Squats 12,10,8,6,6
Hack squat 8,8,8,8
Seated leg curl 12,10,8,6,6
Db ham- 10,10,10,10
Numerous calf and ab exercises.
I may order another bottle m stak after the recommended one week off. Any ways, I'm sticking with 12,10,8,6,6 until my next cycle rolls around.. Couple more months, then I'll get back into heavy weight and more volume.
Squats 12,10,8,6,6
Hack squat 8,8,8,8
Seated leg curl 12,10,8,6,6
Db ham- 10,10,10,10
Numerous calf and ab exercises.
I may order another bottle m stak after the recommended one week off. Any ways, I'm sticking with 12,10,8,6,6 until my next cycle rolls around.. Couple more months, then I'll get back into heavy weight and more volume.