Results 31 to 37 of 37
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07-13-2012, 01:11 AM #31
- Join Date
- May 2012
- Location
- Arizona
- Posts
- 37
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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.
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07-16-2012, 09:11 PM #32
- Join Date
- May 2012
- Location
- Arizona
- Posts
- 37
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- 0
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
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07-16-2012, 09:14 PM #33
- Join Date
- May 2012
- Location
- Arizona
- Posts
- 37
- Rep Power
- 0
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
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07-17-2012, 01:54 PM #34
- Join Date
- May 2012
- Location
- Arizona
- Posts
- 37
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- 0
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
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07-17-2012, 06:56 PM #35
- Join Date
- May 2012
- Location
- Arizona
- Posts
- 37
- Rep Power
- 0
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.
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07-19-2012, 11:59 PM #36
- Join Date
- May 2012
- Location
- Arizona
- Posts
- 37
- Rep Power
- 0
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
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07-22-2012, 07:01 PM #37
- Join Date
- May 2012
- Location
- Arizona
- Posts
- 37
- Rep Power
- 0
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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