Gb your shoulder still hurt, i did these exercises in this video, my shoulder hurt but after doing them for a while the pain is all but gone, u might try it to see if it helps.
Rotator Cuff Exercises For Rehabing Shoulder Injuries - YouTube
Associate Member
Gb your shoulder still hurt, i did these exercises in this video, my shoulder hurt but after doing them for a while the pain is all but gone, u might try it to see if it helps.
Rotator Cuff Exercises For Rehabing Shoulder Injuries - YouTube
Associate Member
I did a couple of sets before doing chest or shoulders and then in between sets to keep them warm, about a month or 2 my shoulders feel pretty good.
Female Member
AWESOME!! That's some heavy weight/with short rest for having a sore shoulder!Originally Posted by gbrice75
Nice work GB!
AR's Diet Pimp! ~HOF~
Thanks JB, I'm down to try anything that might help!
Thanks T!! I have to admit I'm pretty pleased with my chest lifts, all things considered.
AR's Diet Pimp! ~HOF~
Friday's Workout: Lower Body + Bi's
Seated DB Curls
2 warmup sets
Working Set: 45lbs x 10 (rest 15 secs) 45lbs x 4 (rest 15 secs) 45lbs x 4
Barbell Squats
3 warmup sets
Working Set: 335lbs x 10 (rest 15 secs) 335lbs x 5 (rest 15 secs) 335lbs x 4
Seated Leg Curl
1 warmup set
Working set (12 setting, 120lbs I believe) x 11 (rest 10 secs) 12 x 5
Standing Calf Raise
1 working set - 10 reps, 5 sec. pause at top and 5 sec pause at bottom stretch
Power Clean
2 warmup sets
Working Set: 155lbs x 10 (rest 10 secs) 155lbs x 5 (rest 10 secs) 1550bs x 3
Beach Bodybuilder ~Elite-Hall of Fame~
What's your current stats buddy? Look like your avi again yet?
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AR's Diet Pimp! ~HOF~
Monday's Workout: Upper Body
Incline DB Bench Press
3 warmup sets
Working set: 90lbs x 12 (rest 15 secs) 90lbs x 5
Note: this was the real test... my most (shoulder) painful of chest exercises. Was actually very happy I was able to get 90lbs for 12... definitely not the heaviest I've ever been able to do, but pretty heavy considering my injury. I payed strict attention to form which helped take some of the tension off delts - arched back, pinched shoulder blades, elbows tucked a bit, etc.
Hammer Strength Shoulder Press
1 warmup set
Working set: (set on 15 - 150lbs I believe) x 10
Note: that was it... didn't wanna press my luck.
Tricep Pressdown
1 warmup set
Working set: 150lbs x 10 (rest 10 secs) 150lbs x 5) rest 10 secs (150lbs x 7)
Med-wide grip lat pulldown:
2 warmup sets
Working set: 200lbs x 7 (drop set) 190lbs x 5 (drop set) 180lbs x 3)
Wide Grip Seated Row
1 warmup set
Working set: 160lbs x 10 (rest 10 secs) 160lbs x 4
Did some extra work today as follows:
Incline Bench, Face Down 'Rows' - 3x15
Sets 1-3: 40lbs x 15
Front Raises - 3x10
Sets 1-3: 25lbs x 10 (each)
Lateral Raises - 3x10 (strict form)
Sets 1-3: 25lbs x 10 (each)
AR's Diet Pimp! ~HOF~
Bahaha, fuk no! I wish.
I haven't weighed in about a week, but last week was just under 200lbs (fasted), probably 14-15% bodyfat. Yep, still fat.
Beach Bodybuilder ~Elite-Hall of Fame~
So, let's say you dropped 10lbs, all fat, you'd still look bigger then me wouldn't you? Even though we would, I think, have the same stats.
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Knowledgeable Member
the secrets in the baby oil he uses :0
AR's Diet Pimp! ~HOF~
Meh, probably not tbh. I think we'd look very similar.
The Transformer ~VET~Recognized Staff Winner - $100
How's things G..... Good to see the log still going... Are there any pics?
Not been around in some time, hope all is good
I'm still following flexible dieting which is going to be a lifestyle thing for me from now on.... It is by far the best approach IMO.... Goal is to get down to about 7%BF before starting a very long and slow lean gaining phase..... Probably about 1.5-2 lbs a month for maybe 30-40 weeks.... It's going to be hard to stay focused on the macros but I know it will be worth it...
What's your plan? Short/long term?
Don't be a 'Bro'..... Believe nothing....Question everything
Baseline - Working to phase out this generation of Bro-Scientists
Stop over thinking nutrition - If you want something to think about download Myfitnesspal and learn how to count macros
AR's Diet Pimp! ~HOF~
Thanks brother! I'll post pics in a min (nothing great, just taken in the gym this morning). Sounds like you're enjoying your new style, always good to hear. Hit me up via PM, I'd like to hear more about your new 'coach'.
AR's Diet Pimp! ~HOF~
Today's Workout: Upper Body (minus bi's)
Incline Bench Press
3 warmup sets
1 working set - 225lbs x 12 (rest 15 secs) 225lbs x 3
Not bad for somebody who still has nagging elbow and shoulder injuries. When I'm healthy, I'm gonna beast the shit outta incline!
Close Grip Flat Bench
1 warmup set
1 working set - 185lbs x 9 (rest 15 secs) 185lbs x 3 (rest 15 secs) 185lbs x 2
Hammer Strength High Row
1 warmup set
1 working set - 290lbs x 9 (rest 15 secs) 290lbs x 3 (rest 15 secs) 290lbs x 2
Rack Pulls (bar resting below the knees)
2 warmup sets
1 working set - 425lbs x 11
Due to my ongoing shoulder issue, I've had to get creative - I can't overhead press at all, so that's out. Front raises bother me less, but still bother me. So, I started doing my own version of a 2 handed, close grip dumbbell front raise that doesn't bother me at all! Picture doing a dumbbell swing, except stand erect and obviously don't hip-thrust - just use your delts to bring the weight up to just above parallel, hold it for a second, then control it back down. Burns pretty good, and right where I need it most - delt/chest tie-in.
Modified Front Raise
Pyramided 30>40>50>40>30 (~ 10 reps each)
Lateral Raise
30lbs x 10 drop set 20lbs x 8 drop set 10lbs x 10 (BURN!!!)
AR's Diet Pimp! ~HOF~
Pics taken this morning, 206lbs (not fasted), 5'10, roughly 14% or so (ugh).
Pissing Excellence!
lots of shaved heads in there! hahaha
looking good but get a tan!
AR's Diet Pimp! ~HOF~
Story of my life... pale, bald. Haha, thanks buddy.
Beach Bodybuilder ~Elite-Hall of Fame~
You still look MUCH bigger than me
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AR's Diet Pimp! ~HOF~
Good lighting + a good pump + the right pose/angle will transform even the fattest of fatties, lolYou still look MUCH bigger than me
Beach Bodybuilder ~Elite-Hall of Fame~
Bahahaha, I'm yet to find lighting good enough in my gym
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Productive Member~ Recognized Member Winner - $100
I wished I could complain about 14% bf... lol. Someday! Soon!
Productive Member
Dude, you've got guns!
AR's Diet Pimp! ~HOF~
Bahahaha, I'm yet to find lighting good enough in my gym
I hear ya man. I'm sure when I'm 10%, I'll want single digit.
Meh, lol. In these pics maybe.
The Transformer ~VET~Recognized Staff Winner - $100
Lookin pretty thick G
What's the time frame on the 10% goal? Thinking 8 weeks (average 0.5% per week)
Baseline - Working to phase out this generation of Bro-Scientists
Stop over thinking nutrition - If you want something to think about download Myfitnesspal and learn how to count macros
AR's Diet Pimp! ~HOF~
Well, there's a LOT going on, so this will be one of the most trying times in my life (with regard to being consistent) to date.
We've moving in 5 weeks... all of my routines (cooking, storing, hell, even when I take my shower) will be turned upside down. I'm losing my gym too. With all that going on, it's gonna be tough.
Further, I have a marathon I'm running (mud run actually) in 8 weeks. I want to get in as good of shape as possible for it. I don't honestly think i'll be at 10% by then, all things considered, but I'm giving myself 8 hardcore weeks to get as close as I can. I am more concerned with maintaining strength and muscle mass than with losing bodyfat though, to be honest.
The Transformer ~VET~Recognized Staff Winner - $100
That's king of my primary goal too.... I figure as long as I'm maintaining strength and dropping weight I should not be loosing too much LBM....
Them tough mudder things are hard from what I've seen lol
Baseline - Working to phase out this generation of Bro-Scientists
Stop over thinking nutrition - If you want something to think about download Myfitnesspal and learn how to count macros
HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
Looking good GB! Is everyone in the gym bald except that one guy?
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AR's Diet Pimp! ~HOF~
Yea, the Tough Mudder is a beast (10-12 miles). The one I'm doing is moderate at 5 miles, but still has some tough obstacles.
Savage Race - The Race Built To Kick Your Ass! |
Thanks Kel! lol, I know man... noticing all the baldee's here!! Must be something in the air, taking our hair away!
AR's Scrapple Lover
looking good brotha....thick
-Beast Mode-
AR's Diet Pimp! ~HOF~
Thanks my dude!
Female Member
Pumped to read how you'll be training for the mud run. They look like loads of fun!
Nice changes in your new pic GB!!! Are you finally becoming happy with your delts? Looking great!
AR's Diet Pimp! ~HOF~
Thanks T!! I did my first mud run about a month ago and am officially addicted!!
I'm happy with my delts in these pics, but not in the mirror and/or other (unposed) pics.
AR's Diet Pimp! ~HOF~
Today's Workout: Bi's and Lower Body
Seated Alternate DB Curl
2 warmup sets
1 working set: 45lbs x 10 (rest 10 secs) 45lbs x 4
Barbell Squat
2 warmup sets
1 working set: 355lbs x 9 (rest 15 secs) 355lbs x 3
Seated Leg Curl
2 warmup sets
1 working set: set on 12 (120lbs?) x 12 (rest 10 secs) 120lbs x 5
Standing Calf Raise (machine)
picked a comfortable weight, did 2x10 - each rep w/ a 5 second pause on my toes, and another 5 second pause in the stretch at the bottom of the movement - as far as I can stretch. Painful, and creates a pretty intense calve workout!
Female Member
NICE work GB!
Are the shorter rest periods to help build endurance for the mud run (sorry if I missed this)...?
AR's Diet Pimp! ~HOF~
Nah, I'm actually just loosely following the DC training routine... the short rests are really just one set with rest/pause thrown in.
I'm officially going to 'train' for the mud run starting Monday which will allow me 8 weeks to get in shape. I'd like to reduce bodyfat, increase endurance, and most of all, increase explosiveness.
AR's Diet Pimp! ~HOF~
Hey guys, it's been a while - I have a LOT going on right now in my personal life, so my time here has been limited. Just figured I'd update for anybody still following.
I switched up my training routine this week, mainly just for a mental break if nothing else. It's a high intensity, moderate volume approach. Volume (via additional sets) increases slightly as the 6 week cycle progresses. I'll log Monday and today's workouts below:
Monday - Chest and Delts
Decline Bench Press
Set 1: 275lbs x 10
Set 2: 245lbs x 9
Incline Bench Press
Set 1: 215lbs x 10
Set 2: 205lbs x 10
Incline Fly's
Set 1: 30lbs (each) x 12
Set 2: 30lbs (each) x 12
Note: Keeping exercises like this light in an effort to continue healing my injured shoulder. It's better, but definitely not 100% - maybe 70% currently.
Rack Shoulder Press - skipped, for the reason above
Modified Lateral Raise
Set 1: 15lbs x 15
Set 2: 15lbs x 10
Bent Over Lateral Raise
Set 1: 15lbs x 12
Set 2: 15lbs x 10
AR's Diet Pimp! ~HOF~
Tuesday - Back and Tri's
Lat Pulldown
Set 1: 190lbs x 10
Set 2: 170lbs x 10
Seated Row (medium grip)
Set 1: 150lbs x 11
Set 2: 150lbs x 9
Smith Shrugs
Set 1: 275lbs x 12
Set 2: 275lbs x 9
Rack Deads
Set 1: 385lbs x 9
Set 2: 335lbs x 12
Skull Crushers
Set 1: 90lbs x 11
Set 2: 80lbs x 12
Overhead Tricep Extension
Set 1: 120lbs x 12
Set 2: 120lbs x 12
AR's Diet Pimp! ~HOF~
Last night's dinner: 'Tex-Mex Chicken'.
1tsp EVOO
9oz boneless/skinless chicken breast
1/2 onion
1/2 green bell pepper
1/2 red bell pepper
Perfect Pinch Mexican Seasoning, liberally sprinkled
2tbsp fat free sour cream
30g Weight Watchers Low-Fat Shredded Cheese
Paprika
Roughly: 60g protein, 20g carbs, 15g fat
Productive Member~ Recognized Member Winner - $100
That looks good! I'll have to try it as I love Mexican food!
AR's Scrapple Lover
look at what the cat dragged in
figured uve been busy moving and all....good to see ya logging
man that dinner looks like its straight from a restaurant...nice
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