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Inarius/Metroba/Orby Workout Log

Had a pretty kickass shoulder/bi/forearm workout. Didnt have much energy but workout still lasted an hour. Took a pic - traps are lookin bigger and it looks like I put on some fat but hey Im bulkin :D
 

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"arm thrashing" day:

started with some incline bench
135 x 8
155 x 5
165 x 3
165 x 2
165 x 2.5

DB Curls
30 x 6
27.5 x 8
25 x 10
22.5 x 12

EZ Bar Overhead Ext
65 x 12
75 x 12
85 x 6
65 x 12

Inc DB Hammer Curls
30 x 6
25 x 8
22.5 x 10
20 x 12

Skull Crunchers
65 x 12
75 x 12
65 x 12

Cable Curls
4 sets

Tricep Cable Pushdowns
4 sets
 
Thanks Irish! Now I just need to get that chest to widen up! Workout looks great guys! Way to tear it up!

Got a bottle of Prime! :woohoo:Had my eye on this stuff for a while! Stuff has gotten a lot of praise! So Im very excited to put this to the test. Im still figureing out my dosing but I will start it today. Today is an off day workin Quads/Back/Tris tomorrow!
 
Also, bought some new lifting straps and gloves with wrist straps attached!! gyeaahh!! I love pay day!! :dance:
 
weeerd!! We's gon have some good sessions! :djparty:
 
metroba said:
Thanks Irish! Now I just need to get that chest to widen up! Workout looks great guys! Way to tear it up!

Got a bottle of Prime! :woohoo:Had my eye on this stuff for a while! Stuff has gotten a lot of praise! So Im very excited to put this to the test. Im still figureing out my dosing but I will start it today. Today is an off day workin Quads/Back/Tris tomorrow!
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You try a wider grip approach to chest exercises? If not, it's definitely something to look into.
 
Well its overall chest mass :p I def love doing wide grip press but due to some mad chest symmetry probs atm I have to focus on db and iso presses. When I fix this problem I will be getting back to bb bench. The db pullovers do seem to be putting more mass on me tho. :D
 
Bro take the time to learn! It is worth the time and effort trust me on that one! I think its great for getting past some sticking points as well.
 
I wish I could do pullovers. I dislocated my shoulder a few years back and it pulls real hard when I try to do them so I stay away from them.
 
I had no idea you dislocated your shoulder man! Sucks! I too have hurt my shoulder several times so I feel your pain :(
 
Weighed in at 168 this morning!

On another note:
My hips are VERY uneven. Its really bad. You cant see it in the pics I have posted. Not sure why. Maybe trick of light or the way my arm is up. Idk but its been like this for years now and I hate it with a passion. I was reading up on uneven hips online and this is what I came across
Like Julie said, there are a few issues that can lead to this and you would have to be assessed properly to determine what approach to take.

However, in the majority of cases "even hips" will be due to muscle imbalances. True leg length differences are very uncommon and most likely, any true difference is going to be negligible. Many times people are diagnosed with true leg differences when they in fact have muscle imbalances.

Good news is, you are on the right track.

Uneven hips is usually caused by an imbalance between your right and left hip complex. There are many muscles that can contribute to anterior pelvic tilt(usually, but not always, tight hip flexors). There are many muscles that can contribute to posterior pelvic tilt(hamstrings, lower abdominals, etc). If these muscles become imbalanced as far as the right and left side of your body, one side of your pelvis will tilt more in relation to the other side. When one side tilts either anteriorly or posteriorly more than the other, the result is uneven hips.

When your hips are uneven due to these muscle imbalances and you engage in functional movement involving your hips, such as a squat, you are going to put further stress/torque on your pelvis as you engage these hip muscles. In other words, as you flex at the hip, the tight muscle(s) is going to put more relative force on one side making your hips more uneven. The result of this torque is your lumbar spine rotating in the transverse plane(right or left) as your pelvis torques. Couple transverse spinal rotation with a heavy load and the result is an injured lumbar spine.

The key here is to figure out what your imbalances are and fix them. You can go to a chiropractor and they may be able to relieve you of the pain, but in most cases, this is not a permanent fix and you will continue to working out in the same manner and will continue to injure yourself until you address the source of the problem.

You will sooner or later have to get rid of your muscle imbalances. This is going to involve stretching/lengthening the tight muscles and strengthening/shortening the weak muscles. Muscles can be tight or they can be taut. This is why you need to be assessed to see if your hamstring is really tight, or if it is taut because your hip flexors are so tight. Without an actual assessment, there could possibly be other contributing issues as well.

I would strongly urge you to get an assessment by a qualified practitioner and go from there. This can lead to serious injury.
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Ive decided to cut out squats and deads. I will be doing only leg extensions and curls for my leg workotus. Sucks but I need to be safe and I really want to fix this problem. Im going to be looking into seeing a chiro ASAP.
 
metroba said:
Weighed in at 168 this morning!

On another note:
My hips are VERY uneven. Its really bad. You cant see it in the pics I have posted. Not sure why. Maybe trick of light or the way my arm is up. Idk but its been like this for years now and I hate it with a passion. I was reading up on uneven hips online and this is what I came across


Ive decided to cut out squats and deads. I will be doing only leg extensions and curls for my leg workotus. Sucks but I need to be safe and I really want to fix this problem. Im going to be looking into seeing a chiro ASAP.
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ok from reading the above I dont see a reason to cut those out... Maybe do step ups and single leg squats and deads and work out each side independently. That way you can reduce the imbalance between legs/hip flexors. Some of your ab work could have caused this too....
 
Inarius said:
ok from reading the above I dont see a reason to cut those out... Maybe do step ups and single leg squats and deads and work out each side independently. That way you can reduce the imbalance between legs/hip flexors. Some of your ab work could have caused this too....
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I like this idea. Don't drop the Squats. Too precious of an exercise.
 
Inarius said:
welcome volcom. hows the cut?
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Solid, down 19lbs. My strength is about 95% of what it was at 215lbs, at my current 196lbs.

I pushed 275lbs on the flat bench for 10 reps yesterday, which is about what I was at when I was 215, but I can't 295 for 8 on the following set, and that seems to be the only and main discrepancy.

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even so thats still a ton of weight. I feel that I haven't bulked enough to justify a cut right now. I am around 210 at 6'2 right now with 15% bf. I am thinking that I should keep trying to build muscle right now and cut a little later.
 
Inarius said:
even so thats still a ton of weight. I feel that I haven't bulked enough to justify a cut right now. I am around 210 at 6'2 right now with 15% bf. I am thinking that I should keep trying to build muscle right now and cut a little later.
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I hear ya. When I hit 230lbs I decided it was time, so I carved down to 215 and was static there awhile and now I'm bringing out the hammer and chisel to carve my way down to 190. Then slooooowly move my way back up to 200lbs at the same BF% at 190. That's the plan anyway.
 
id like to keep my bf relatively the same while getting up to around 220 ish or more. Mass and strength are my key concerns right now.
 
Awesome! Glad to see all you guys here!

I just got back from a long road trip that took me 4 hours. I did A lot of thinking on this uneven-ness and I actually had come to the same conclusion you posted Inarius. I will do some unilateral work for squats and deads using db's. Not my favorite way to do it but it is necessary and a change could be nice. Another thing, Inarius, you said it could also have been caused by my ab work and I agree. I think doing the decline weighted situps and leg/hip raises could have contributed to this.

Today is Quads/Back/Traps/Tris...So my workout will look like this:
- 1 leg up on bench Db squats
- Db bench step ups
- Seated overhead db ext.
- Behind neck pulldowns
- To front close hammer grip pulldowns
- Close grip EZ bar presses on lowest incline
- Ez bar pushdowns
- Behind the back rack shrugs
- Db shrugs

And I was planning on doing some ab cable work and the crunch machine (all which the hips or lower abs are not involved). What do you guys think? Think I should not train abs for a while at all?

And let me know if there is anything you guys think I should change.
 
Thanks bud! What do you think about that workout I posted, considering my condition?
 
metroba said:
Thanks bud! What do you think about that workout I posted, considering my condition?
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It's definitely total body. It's hard for me to offer any suggestions because my lifting style is so different. I generally hit one body part the entire routine, so it's a matter of apples and oranges.

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Well Im referring to the posts I made earlier about my uneven hips. I mentioned I was cutting out squats and deads. Then decided instead to do unilateral work to work on the uneven-ness. With that in mind, you think this might help?
 
Okay this pic was taken about 3 months ago. Yes, I look much sexier now :rolleyes: but the hips are the exact same. This is what Im trying to fix.
 

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Also, my feet are perfectly aligned in that pic.
 
metroba said:
Well Im referring to the posts I made earlier about my uneven hips. I mentioned I was cutting out squats and deads. Then decided instead to do unilateral work to work on the uneven-ness. With that in mind, you think this might help?
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I have uneven hips, too. Before I attempt to offer an answer, I'll explain why my hips are uneven.

When I first injured my lumbar, I got a slip disc at L2, so I wasn't able to do any back straining exercises for about 12 months. I never got surgery, but my pain eventually went away, although I could still feel my sciatic nerve shooting pains down my leg whenever I bent over.

I eventually started dead lifting again and perhaps I was not at 100% with my lumbar situation. Apparently, my erector muscles were dramatically strengthened through my dead lifts, however, the muscle formed and bound my lumbar in a less then 100% straight curvature, so my hips have a slight raise. When lining up my legs, either my left or right foot does not align perfectly and it can be traced back up to my hips. Also, many chiropractors have felt and noticed the slight slant in my lumbar whenever I went in for an examination.

I can't squat and for the purpose of not further aggravating my lumbar, I don't dead lift either.

If your hips are uneven due to a lumbar issue, strengthening your core may or may not muscle bound a misaligned lumbar and form it in that position permanently.

I was advised that it would take perhaps up to 200 mechanical traction therapies to correct my lumbar. Again, the problem isn't that the lumbar is so hard to straight, but its because my muscles have formed around the misalignment and has it bound in that position. Therefore, depending on what the root issue is of your uneven hips, would suggest what you should prescribe yourself in terms of exercises. If its something that has nothing to do with bone, then sure, unilateral movements sound like a good diagnosis, but if it's a lumbar issue, you may want to see a chiro and see what the problem is.

Before you get too concerned, it's not like I'm walking around like Quazi Moto, you can only notice the slant if you're a chiropractor and doing a detailed inspection of my back and leg alignment, nonetheless. I'll go back and read your post later, perhaps its a total minor thing and I made way to big of a deal, but I'm just sharing my own experience and offering precautions.
 
Thanks man for taking the time to explain and type that all out. I really have no clue if my lumbar has anything to do with it but I assume I would have issues with my lumbar if it was. Yes, if you could take the time to go back and look at my post that would be awesome. I really do appreciate your advice man! For now I will just stick to the unilateral work. If you see something on the last page that might tell you different Ill be glad to hear it.
 
met, don't lose the squats. one side of your body will always be stronger than the other, and sometimes that translates to some muscles being larger on one side than the other. to be honest, i had to look to see an unevenness in the pic you posted, and had you not mentioned anything about it, i would not have noticed.


tonight was squat / leg support day

a little rushed due to time constraints but still a pretty good pump leaving the gym.

squat:
135 x 10
185 x 5
225 x 3
245 x 3
255 x 3
265 x 2

leg extension
90 x 12
100 x 12
110 x 12

calf raises
200 x 12
250 x 12
300 x 10

leg curls
3 sets, 12 reps

my legs felt really worked leaving the gym. i'm glad that i was able to get 265 twice, where as a few months ago i couldn't get it once.
 
Damn Orb! Youre gettn strong as hell!

And thanks man. Although, you gotta be kiddn me that you dont notice the unevenness on post 185. I dont see how you couldnt notice Im crooked. Its VERY obvious. Ive had friends comment on it at the beach several times. So I know its not just in my heads. As for squats - I will doing them but with db's and unilaterally. I will also be leaving out abs for a while. I can get back to it another time. Im bulking right now anyway. :grouphug:
 
metroba said:
Damn Orb! Youre gettn strong as hell!

And thanks man. Although, you gotta be kiddn me that you dont notice the unevenness on post 185. I dont see how you couldnt notice Im crooked. Its VERY obvious. Ive had friends comment on it at the beach several times. So I know its not just in my heads. As for squats - I will doing them but with db's and unilaterally. I will also be leaving out abs for a while. I can get back to it another time. Im bulking right now anyway. :grouphug:
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Yo your hips are uneven what are you some kind of freak!:lmao:
 
haha...well they are just curious..Ive been asked if I have scoliosis...am I just standing funny? My main concern is not the aesthetic part of it but for the fact that I might be hurting myself squatting 'crooked'. Nah mean?
 
:omfg: :261: :boobies: :boobies: :scratchchin: :scratchchin: :drive: :drive: :umbrella: :AR15firing: :yikes: :privateeye: :drillsergeant: :scared1: :crazy: :spank: :popworm: :amish: :Thinkingof_: :bad:
 
just been thinkin met.... make sure you are doing your lifts correctly and not bearing the weight to one side or the other. You also said you had an unevenness somewhere else but I dont remember where. Just make sure you are equally distributing the weight or use dbs and take your time to do everything correctly. Im not doubtin that you know what your doing but I just wanna make sure before you f yourself by using your predominant side to be most of the load when you lift.
 
Im sure Im using one side more. I dont think I have my form down perfect on squats either. I think that I arch my back too much and its putting too much stress on my lower back. I also dont think I suck in my core when doing squats.

The other unevenness I have are my pecs and my left/right traps. My left obliques show but not my right. The right lower back sticks out more than my left. I think do to the crookedness and unevenness.
 
metroba said:
Im sure Im using one side more. I dont think I have my form down perfect on squats either. I think that I arch my back too much and its putting too much stress on my lower back. I also dont think I suck in my core when doing squats.

The other unevenness I have are my pecs and my left/right traps. My left obliques show but not my right. The right lower back sticks out more than my left. I think do to the crookedness and unevenness.
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when you are squatting keep your head up and take a big breath of air before going down. I push my gut out into my belt or just push my stomach out.
Just come up here and Ill teach you to squat.
 
haha sounds like a plan :run:
 
You know this neglet :djparty:
 
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