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  1. #31
    NOVICE
    Join Date
    May 2012
    Location
    Arizona
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    Today's leg SH!T workout:

    Zercher Squat (5x5): 105x5x5
    Leg Press (4x6): 290x4x6
    Backward DB Lunge (3x8): 15x3x8
    Lying Leg Curl (2x12): 45x2x12
    Body Squat (1x25): 25
    Standing Calf Raise (3x10-15): 60x3x10

    Something was up with the standing calf raise machine - it felt like it was catching on something which made the weight feel heavier - so I didn't do as many reps as I could under normal circumstances. Rest was 1 minute.

  2. #32
    NOVICE
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    May 2012
    Location
    Arizona
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    I attempted to do a vertical push SH!T workout but my left shoulder felt really funny so I couldn't do it for real. As a matter of fact, I have been wrestling with the idea of doing a rehab-type of workout ever since and although I don't want to (I want to keep lifting heavy!) I'm going to do a high-rep/cardio routine for a couple of weeks (complete with rotator-cuff exercises) until I heal, then jump right back into SH!T workouts.

    Attempted Vertical Push SH!T:
    Front Plate Raise (5x5): 35x5x5
    Upright Row (4x6): 55x6x4
    BO DB Raise (3x8): 15x3x8
    Seated Lateral DB Raise (2x12): 10x2x12
    Face Pull w/Rope (1x25): 10x1x25

  3. #33
    NOVICE
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    May 2012
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    Arizona
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    Arm day was an attempt to hit my biceps a little harder than my triceps since they tend to grow faster, and also to see if my shoulder was still acting funny. My biceps really felt a burn and a pump, and my shoulder still felt weird.

    Arm SH!T EZ-bar Curl (5x5): 65x5x5
    French Press (4x6): 55x4x6
    Cable Curl (3x8): 80x3x8
    Pressdown (2x12): 90x2x12
    Cross-body Curl (1x25): 10x1x25

  4. #34
    NOVICE
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    May 2012
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    Arizona
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    I created a "shoulder rehab" program to do for a few weeks while my shoulder heals. It involves high-rep, slow tempo training where I really focus on the squeeze in the muscle (think Frank Zane-style) along with a dedicated cardio and ab day. Extra cardio may be thrown in if I feel like doing it. Also, everyday I am in the gym I will perform some kind of rotator cuff exercise (cables, dumbbells, whatever) before I do anything else. Finally, I will be doing no direct shoulder work save for bent-over raises for the rear delts.

    Cardio:
    30 minutes (alternating between 5 minutes 3.5 @ 10% incline, 5 minutes 5.0 @ 0% incline), 10 minute cool-down

    Abs:
    Cable Crunch (2x11-13): 100x2x13
    V-Up Exchange w/Ball: 2x12
    Scissors: 2x13
    Running Plank: 2x13
    Alt. Toe Touch: 2x12
    Hanging Leg Raise (1xfail): 8

  5. #35
    NOVICE
    Join Date
    May 2012
    Location
    Arizona
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    37
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    Figured out what's bothering my shoulder - pressing movements. This all started when I tried heavy overhead pressing for my shoulder SH!T workout. The next day I went to a Sports Authority and was messing around with the kettlebells, did some clean and presses and noticed that my left shoulder still bothered me. Fast forward to today and I started with Incline DB Fly's with no problem, but around the third set of Incline DB Benchpress I felt that familiar pain. It didn't bother me during any other exercise today, so thanks to the process of elimination I'm not going to do any pressing movements for about 4 weeks and do all isolation movements on my chest.

    Chest:
    Incline DB Fly (4x11-13): 15x13, 20x13, 20x2x10
    Incline DB Bench (5x11-13): 30x2x13, 30x8, 25x2x10
    Standing Cable Fly (3x11-13): 15x3x13
    Wide-grip (as wide as you can go) Lat PLD's (4x11-13): 60x4x13
    Seated Cable Row (5x11-13): 60x5x13
    Hyperextension (3x11-13): 13, 11x2

    Got "The Dark Knight Rises" soundtrack today so the workout was more epic than normal.

  6. #36
    NOVICE
    Join Date
    May 2012
    Location
    Arizona
    Posts
    37
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    0

    Default

    Worked legs today and noticed that my hamstrings have very little endurance. I know I worked them well because I'm still having a hard time walking!

    Legs:
    Leg Press (5x11-13): 140x1x13, 140x4x11
    Leg Extension: 55x11, 40x4x11
    Lying Leg Curl: 35x13, 35x11, 35x9, 30x9, 25x8
    Seated Calf Raise (6x11-13): 25x4x13, 25x2x11

  7. #37
    NOVICE
    Join Date
    May 2012
    Location
    Arizona
    Posts
    37
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    Default

    Haven't been home for the past couple of days (taking an active break and icing my shoulder every day), but on 7-20-12 I worked extra hard in memory of the people who lost their lives to that jacka$$ in Colorado.

    I read another article on bodybuilding.com about properly training chest (there's a whole series of articles on their front page right now) and there was an interesting bit on tempo so I tried that on the chest along with some very light dumbbell bench press. I've found that I go way too low on the negative portion which could be triggering my shoulder issues.

    Arms:
    Preacher Curl Machine (4x11-13): 50x13, 50x3x11
    Skullcrusher (5x11-13): Barx13, Barx2x11, Barx10, Barx8
    DB Curls (4x11-13): 15x13, 15x3x11
    Pressdown (5x11-13): 60x5x13

    Chest:
    Incline DB Fly (4x11-13): 20x13, 20x2x11, 20x7
    Light Inc. DB Bench (3x11-13): 20x3x11
    Dec. DB Fly: 20x3x11
    Standing Cable Fly, different machine: 20x13, 25x11, 30x11

    Shoulders:
    Rear Fly Machine (6x11-13): 30x4x13, 40x2x13

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