Sean's going for strength. [Forum Archive]

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Sean's going for strength.

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Posted by: Cris2Blis

hey, where ya been?!!?

Posted by: Seanp156

I've been hanging around, I have a few days between my workouts saturday and tuesday, so my journal usually dies down a bit.

My diet suffered a little over the holiday weekend, mostly just not eating enough because of keeping busy. Sunday was my graduation open house with my friends which was alright I guess, a little boring at the same time. Yesterday I went to Fudrucker's with my dad and got a grilled cajun chicken sandwich with jalepenos, bananna peppers, onions, and Hein 57 sauce which was quite good

.

Anyway, tomorrow's my last day of high school ever. Graduation ceremony is this coming weekend, so once all that dies down I'll have some time to tweak my diet and routine a little.

Right now I'm just eating my pre-workout meal then getting ready to hit the gym for my shock chest/tricep day, so I'll post when I get back.

Posted by: shiznit2169

haha today was my last day of high school. Although, i still have finals to study for on wed, thurs, and friday. It's time to hit up the gym today, leg day!

SQUAT TIL U PUKE

Posted by: Seanp156

Today's workout was decent. I did go up on most of the weights from last shock week and if not, I got 1 or 2 more reps except on 2 or 3 exercises. I'm not sure why, but I still did feel a little low on energy at the gym again like I did on saturday, not sure what's with that.

RI's were incredibly low today, I'm not sure the total time but I'm guessing around 45 minutes. For cardio I mowed the lawn... After the workout and lawn mowing, I'm exhausted.
Tuesday

5-31-05

Chest/Shoulders/Triceps/Abs

Super Set: DB Decline Flyes…Decline DB Bench

1st set: 25lbs 8 reps…….45lbs 8 reps PB for Flyes

2nd set: 20lbs 10 reps……..40lbs 8 reps

Super Set: Incline DB Bench…Cable Crossovers

1st set: 35lbs 10 reps……….50lbs 10 reps

2nd set: 35lbs 10 reps………40lbs 8 reps

Dropset: DB Flat Bench

1st set: 45lbs 8 reps

2nd set: 40lbs 5 reps

3rd set: 35lbs 6 reps

Super set: DB Arnold Press…Standing Lat Raises

1st set: 30lbs 8 reps………15lbs 10 reps PB for Arnold Press

2nd set: 25lbs 8 reps……….15lbs 8 reps

Super set: seated rear lat raises…DB Military press

1st set: 10lbs 11 reps………..35lbs 7 reps

Dropset: Upright Rows

1st set: 45lbs 8 reps

2nd set: 35lbs 8 reps

3rd set: 35lbs 8 reps

Super set: CG Bench press…Skull Crushers

1st set: 115lbs 7 reps……45lbs 8 reps PB for CG Bench

Super set: BW Dips...kickbacks

1st set: 6 reps……15lbs 10 reps

Dropset: Cable Tricep Pushdowns

1st set: 100lbs 10 reps

2nd set: 90lbs 8 reps

3rd set: 80lbs 8 reps

4th set: 70lbs 10 reps

Rope Cable Crunches

1st set – 120lbs 10 reps

2nd set- 140lbs 12 reps

Twisting declined situps

1st set – 25lbs plate 10 reps

Cardio: 45 minutes of lawn mowing (push mower, no assistance)

Posted by: shiznit2169

you probably feel low on energy because you could be tired or did not have enough to eat before your workout. It helps to relax a little bit before you go to the gym. Like i sit and watch tv a little bit at home and listen to some music in the car on the way there to get pumped up and have a sandwich. Once im in the gym, i start thinking positive and plan out what i am going to do and then im ready to get pumped.

Another thing, supersets and drop sets can really wear you out and it's tough to keep up (especially the number of exercises you did today) so dont be dissapointed. Just keep it up and you'll get there.

By the way, do you take creatine at all? If you don't, i really recommend that you get this stuff and start using it. It is very helpful and increases your strength and gains at a faster rate than without it. Trust me, i've tried doing it on/off and there is a big difference.

Posted by: Seanp156

Yeah, I always listen to music on the way to the gym to get ready and I usually sit and relax at home for about 30 minutes before I head out as well. I think the biggest part is eating. Lately, lunch hasn't exactly been great... School lunches suck and I've always been too lazy to pack haha

.

I've also been using creatine for quite a while. First I went through a bottle of VNS Jacked, and I'm using Dymatize Expand right now. I'll probably order a bottle of Dymatize Energized Xpand and Cell Mass NO-Xplode to give them a try. Basically I'm just trying lots of different kinds to see how I respond to them and which ones I like better. So far, I think I like VNS Jacked better then this Xpand stuff. What are you using?

Posted by: shiznit2169

i take creatine monohydrate http://www.a1nutritionproducts.com/g...ydrate_300.jpg
it looks like that but it's a smaller bottle.

The only other supplement i take is whey 100% protein but the two combined cost about 65 dollars. I don't want to take a chance on something else but if a product that you are using if very useful and beneficial, let me know and maybe ill give it a try.

Talk about being lazy, i packed my own lunch for 2 days...got way too lazy afterwards and had my mom pack my lunch for the rest of the year!

Posted by: Seanp156

Yeah, I take 100% whey as well which I can get 12lbs for about $45 at the beginning of the month.

I did get a small bottle of monohydrate, but I only used it for about 1.5 - 2 weeks so I didn't really give it enough time to notice a different because I started VNS Jacked.

"talk about being lazy, i packed my own lunch for 2 days...got way too lazy afterwards and had my mom pack my lunch for the rest of the year! "

I suppose it's still better than eating the crap schools provide that they call "food."

I have a feeling that since summer's here now, I might slip back into my old habits of going to bed around 3 or 4 am every night and getting up around 11 am. If I do, then I'll probably workout around 11pm since my energy's usually highest around there during the summer, and when I switch gyms, they're open 24 hours on weekdays.

Posted by: shiznit2169

ya school food is seriously a bunch of crap slapped together to create something. All we have is fake chicken, nachos, gross pizza, pasta which is ok, and desserts/unhealthy snacks.

I'm a night person as well. When i start school in the fall, i usually go to bed around 10:30..then as the year goes on, it goes from 10:30 to 11, to 11:30 and now midnight. During the summer, i dont go to bed until 1-2 in the morning and sleep til 11-12 in the afternoon. I hate getting up after a 10+ hour sleep because im like cramped and not used to sleeping so long since i always get up early for school.

You're lucky your gym is open 24/7, mine is open 6-10 on weekdays and 7-6 on weekends. Most of my shifts for work is 3-9, 4-10 so i cant workout after. It's just something about nighttime that really gets my energy going, i like lifting when its dark out or when it's cloudy and rainy.

Posted by: Seanp156

Yeah, I love when it's rainy and cloudy too. The place I go to right now isn't 24 hours, but the place I'm going to switch to in July is.

Haha, during the school year I also started going to bed at like 10, or even earlier if I was tired enough, and it kept getting later and later until it gets to around 12-1 am like it is now.

Posted by: Archangel

AWESOME w/o there Brother Sean!!! Congrats on several PB's too!!!
Where do ya get your 12 pound bag o' Protein for 45 dollars?

Posted by: Seanp156

GNC has really good sales if you're a Gold Card member the first week of the month, so I usually get a couple 6lbs tubs of protein then. It's something like 30% off and then 50% off the 2nd one I think.

Posted by: Pylon

Judging from the "beginning of the month" part, I'm guessing GNC?

Congrats on making it to summer, Sean. Please don't tell us about your 11 hour sleep sessions for the next 3 months, k?

Posted by: Seanp156

Hahaha

I'll make sure to rub in the long sleeping sessions just for you Pylon.

I'm starting to think more about working out fairly late at night... Is it going to matter if I only get like 1 meal in after I workout before I go to bed at that point, or should the days meals be fine for recovery during rest? I'm also wondering if working out a couple hours before I go to bed would speed up my metabolism any while I'm sleeping, or if that's more of a myth/misconception?

Posted by: TriZZle305

Quote:

Originally Posted by Pylon

Judging from the "beginning of the month" part, I'm guessing GNC?

Congrats on making it to summer, Sean. Please don't tell us about your 11 hour sleep sessions for the next 3 months, k?

That's Michael/ihateschool with the 11 hour sleep sessions, lol thats damn near half the day!

Posted by: Seanp156

Yeah, in general I don't sleep quite that much. However, when I'm feeling really lazy and I have nothing to do I've slept for a good 12 hours a few times before. Generally, I feel much better when I get up as well as throughout the day when I get around 7-8 hours of sleep. If I get more than that, I usually feel groggy when I get up, and tired the rest of the day.

Posted by: Pylon

Quote:

Originally Posted by TriZZle305

That's Michael/ihateschool with the 11 hour sleep sessions, lol thats damn near half the day!

Yeah, I can handle one smart ass kid telling about how much sleep he gets. Any more and I'll lose it...

Posted by: Pylon

Quote:

Originally Posted by Seanp156

Yeah, in general I don't sleep quite that much. However, when I'm feeling really lazy and I have nothing to do I've slept for a good 12 hours a few times before. Generally, I feel much better when I get up as well as throughout the day when I get around 7-8 hours of sleep. If I get more than that, I usually feel groggy when I get up, and tired the rest of the day.

I wouldn't think the meal thing would be an issue, as long as you make sure you have some quick protien (like whey) and some slow stuff (cottage cheese?) in there, just so it doesn't all get burned up and you have something to hold you thru the night.

Posted by: shiznit2169

hey pylon, guess what.............................

MY SUMMER STARTS NEXT WEEK WHICH MEANS I WILL BE GETTING 11-12 HOURS OF SLEEP!

and sean is right, you dont want to sleep for a long time. You feel more tired and cramped after a long sleep and just feel like going back to bed even though it's 12 in the afternoon. When i get 7 hours of sleep, i feel much better after "waking" up for the 1st hour or so. It's the quality of sleep that counts, not quantity.

Posted by: b_reed23

I just want ONE night of 11 hrs of sleep, that's all...JUST ONE NIGHT!!!!

Posted by: Cris2Blis

hey sean, are you in or around Logan Co? i saw something about a kid going on a shooting spree then killing himself...??? somewhere in Columbumus... near you?

Posted by: Seanp156

Yeah, I heard about that. I'm in Franklin county, which is about 30 minutes away from where that happened.... Messed up stuff.

Posted by: Archangel

Brother Sean, how is it goin today? Like Brother Pylon said..... No talking about 11 hours of sleeping!!! LOL

Posted by: Seanp156

It's going alright considering the circumstances lately, I'll PM you about them...

Posted by: b_reed23

Sean.....is everything okay???

Posted by: Seanp156

Ok, well today's workout more or less sucked for the most part. I was a few hours later getting to the gym than normal, and the place was packed. I had to wait for a lot of the equipment I wanted to use, and people for the most part were constantly ready to use things when I was done, or using it.

As a result, some of my supersets weren't quite super sets b/c I had to wait a minute or two for some of the equipment...

Also, the joint that connects the femur bone to your hip bone/pelvis feels a little weird on my right side now.... It was worse earlier, after squats and lunges, and it feels better now, but it's still somewhat painful/discomfortable.
I'm not really sure what it's from. I have changed from narrow stance squating to wider, but I did the a few weeks ago. I'm wondering if I just didn't warm up enough or if my body mechanics just don't like wider stance squating.

Even though it was kind crappy, my legs did have that elastic/rubber band feeling when I was walking out of the gym, so I guess that's somewhat of a good thing.

Also, the workout was not done in the order listed. I did the super set of calfs before the SLDL/Curls, then I did single leg leg curls, then the dropset of calfs....

Also, I have a question/comment on the SLDL: If I keep my back straight/ arched, I cannot touch the weight to the ground, but I still feel a nice burn in my hammies/glutes. I have pretty long legs, so I'm thinking my body mechanics may keep me from touching the weight to the ground on SLDL. the only way I can touch it is to feel like I'm rounding my back/shoulders (whether I am or not I can't really tell b/c there's no mirrors). So, is it really a problem if I can't quite touch the weight to the ground on SLDL ?

6-2-05

Legs

Super set: Squats…..Leg Extensions

1st set: 165lbs 8 reps…..110lbs 10 reps

2nd set: 155lbs 8 reps…..100lbs 10 reps

Drop set: DB Lunges

1st set: 40lbs 10 reps

2nd set: 30lbs 10 reps

Super set: SLDL……….Leg Curls

1st set: 115lbs 10 reps….110lbs 10 reps

2nd set: 125lbs 10 reps….110lbs 10 reps

Drop set: Single Leg Leg Curls

1st set: right leg - 65lbs 8 reps left leg – 65lbs 11 reps

2nd set: right leg 50lbs 6 reps left leg – 50lbs 6 reps

Super set: Seated Calf Raises………DB Calf Raises

1st set: 175lbs 10 reps…………..65lbs 12 reps

2nd set: 175lbs 8 reps…………..60lbs 12 reps

Drop set: DB Calf Raises

1st set: 65lbs 22 reps

2nd set: 55lbs 10 reps

Leg Press: 180lbs 14 reps

Posted by: Cris2Blis

sean, i feel ya on the shitty leg w/o tonight! it's over, we'll kick ass tomorrow.

u don't need to touch the ground on the SLDLs. everyone has diff. flexibility and you have to do these with that in mind. i have very tight hamstrings and i don't have to go as far as many to work them. don't sacrifice your form. instead focus on your hips and how far they shift back from the bar, then really think about pulling your hips back in as you raise up, keeping your back straight with good form. don't feel that you have to hit the ground on these, you can feel when your hitting the glutes/hams... theres no need to pull something. thats my .02 as they say around here.

ps, hope everything else is ok... saw you mentioned not so hot circumstances...

Posted by: Seanp156

Maybe you'll kick ass tomorrow, but it's an off day for me

. We're having some stuff for graduation going on (there is a pool party/cook out but I haven't decided if I'm going yet), and then my family and I are going out to dinner at Mitchell's Steakhouse in the evening

Posted by: TriZZle305

Yeah i had this same problem when i used to superset at Gold's... i guess its just so popular that everyone wants to workout there, it was nice to see lots of fine ass girls there but damn i couldnt get shit done within an hour so i feel you on that.. Luckily i work out at night at the new gym im at (Bailey's Powerhouse) so there's practically no1 in there... no fine girls that ive seen yet though

Have fun at Mitchell's, Eat GREEDILY... I went to Outback Steakhouse for my Grad dinner

Posted by: Archangel

Brother Sean, don't sell yourself short, that was a Killer w/o!!! You have ALOT on your plate, and still movin numbers like that!!! Keep your head up and your heart light!!!

I never let the weights touch the ground on either the Regular Deads, or Stiff Legged Deads, just my 2 cents!!!

Posted by: Seanp156

Normally it's not much of I problem at all because I usually go around 2:30 or 3:00 and there aren't many people, but today I went around 5:00 which sucked. I have a feeling that since summer's here now I might be seeing a lot more people around 2:00-3:00 so I may need to scout out a better time.

I also need to find out if the nearby World Gym requires an activation fee b/c if it does, it's not worth it for 2 months... I'd really like to try it out though, I suppose I'll give them a call.

Arch - Lol, thanks for the support, but the w/o still sucked IMO

. I'm mostly angry that my leg joint doesn't feel quite right... I'm sure it'll feel normal again soon, but it's still aggrevating. I'll try to keep the not touching the ground thing in mind on the deadlifts. for normal deads, it's not a problem, but for SLDL I just can't. I can't wait to do angle style deads again saturday

Posted by: TriZZle305

yeah the activation fee is what kept me from the majority of the gyms i trialed.. Superfitness had the best deal .. 1 dollar activation 29.99 a month but u HAVE to be 18 to workout there, no waiver, no nothing,... but Baileys has a 3 month student summer thing for 120 so that was the best deal for me, used a lil grad money for that, and got a keycard(because they only stay from 7am to 8pm) but the gym stays from 430 to 11pm so i got my boiz to pay me to work out w/ me and we just all walk in at the same time

Posted by: Seanp156

You're 17 and graduating from HS... I'm 19 and graduating from HS...I feel old for my class

Posted by: TriZZle305

Quote:

Originally Posted by Seanp156

You're 17 and graduating from HS... I'm 19 and graduating from HS...I feel old for my class

I have a late birthday

, dont feel bad, one girl in our class is 20 and she turns 21 this summer... she failed a few times in middle school

Posted by: b_reed23

for all of the things you have going on today, your workout looked great Sean, don't be too hard on yourself

Posted by: shiznit2169

i have the same problem when it comes to supersets. I lift around 2-3:30 and no one is there, just a few people. When 4-4:30 comes, bam! it's packed like crazy. I usually avoid doing supersets if it's too crowdy. I have a question to ask though. How come almost all of your exercises are supersets/dropsets? Do you have a certain routine that does this only?

Posted by: Seanp156

I'm doing P/RR/S (power, rep range, shock). I'm on my shock week right now, so I'm doing lots of supersets and dropsets and trying to do mostly different exercises from the power + rep range weeks.

Posted by: Archangel

And doing a GREAT job at it too Brother Sean!!!

Posted by: Seanp156

Thanks Arch, I'm trying. I'm thinking maybe tomorrow I might try and take some new pictures, but I can't promise anything.

Posted by: Archangel

Posted by: b_reed23

yay! new pictures!!

Posted by: Cris2Blis

can we get a double-bi shot with the graduation cap?!?!

Posted by: Seanp156

Quote:

Originally Posted by Cris2Blis

can we get a double-bi shot with the graduation cap?!?!

Hahahaha, I'll think about it... Still, I can't promise whether I will get new ones up tomorrow or not.

Posted by: Seanp156

Alright, well last night was a pretty good time. We had a little pre-graduation thing with various speakers before the actual commencement tomorrow afternoon. We went to Mitchell's Steakhouse and I had a nice wedge salad with balslamic vinigarette, and a 12 oz filet mignon (all of which I ate, no leftovers

) I also got about 10 hours of sleep

.

Today I weighed in at 180.6lbs with my boxers + t-shirt on, maybe I'll get pictures and with some help decide whether to keep slowly bulking, or cut for a while. Right now I'm phsycing myself up to have a great back/bicep workout today.

Posted by: Cris2Blis

Quote:

Originally Posted by Seanp156

Alright, well last night was a pretty good time. We had a little pre-graduation thing with various speakers before the actual commencement tomorrow afternoon. We went to Mitchell's Steakhouse and I had a nice wedge salad with balslamic vinigarette, and a 12 oz filet mignon (all of which I ate, no leftovers

) .

sounds like a good time!

if you're gonna get steak, may as well eat it all!!

Posted by: Seanp156

Alright guys, I got about 6 new picutes up in the gallery, feel free to leave comments. It's time to go workout and hit some people's graduation parties this afternoon and evening

Posted by: Archangel

Brother Sean!!! Pics are lookin great, your progress really shows, I would keep up what ever your doin, it's really paying off!!!

Posted by: Seanp156

Arch - Thanks, so you don't think I should cut for a while? I am leaner and about 22lbs heavier than when I started in november, but I feel like I was more lean around March than I am now. In march I was around 164lbs or so. Maybe it's just the added overall mass that makes me feel less lean, rather than actually having more fat?

Today's workout was REALLY good. The deadlifts felt great, and there weren't too many people in the gym. It took about an hour to get everything done. I'm REALLY pressed for time, I gotta get a shower and try to make it to someone's grad party before it ends at 6:00 and it's 5:05 right now !!!!!

Saturday

6-4-05

Back/Biceps

Superset: Deadlifts/Shrugs (Archangel style: shrugging after top of deadlift)

1st set: 165lbs 10 reps PB- though I think I could've done 175 for 8

2nd set: 155lbs 8 reps

3rd set: 155lbs 9

Dropset: DB Rows

1st set: 50lbs 10 reps

2nd set: 45lbs 6 reps

Superset: WG Lat Pulldowns on cable crossover…..DB Pullovers

1st set: 210lbs 8 reps…………………………...30lbs 10 reps

2nd set: 210lbs 10 reps…………………………...30lbs 10 reps

Superset: Close grip pull downs…….Seated DB Curls

1st set: 160lbs 10 reps…….35lbs 10 reps

2nd set: 150lbs 10 reps……..30lbs 8 reps

Dropset: BB Curls

1st set: 70lbs 7 reps

2nd set: 60lbs 6 reps

Weighted Crunches (machine)

1st set: 80lbs 20 reps

2nd set: 100lbs 15 reps

Declined weight situps

1st set: 25lbs 15 reps (I usually go to 30 reps then use a 35lbs plate, but at 15 reps I felt like throwing up….)

Cardio: Bike at 10/20 resistance 15 minutes, 3.8 miles

Posted by: Archangel

Awesome w/o there Brother Sean!!! How do ya like the Deads AngelStyle?
If ya want to cut then go for it, I just think your progress is great, so why mess with what your doin!!! Either way I think you'll be happy with the results, you have made really great strides, keep it up!!!

Behind ya whichever path you choose!!!

Posted by: gwcaton

Good looking wo's

Congrats on the PB

As young as you are I think I would bulk as much as you can. Gotta throw a cut in there sometime though. Might try like P-funk and some of th eothers recommend. Shorter cycles .

Posted by: shiznit2169

i would cut if i were you. I made a big mistake bulking when i was at 15% BF and i did get bigger and stronger after 1 month, my BF also went up to 18%.

I researched more and i currently read Tom Venuto's ebook BFFM (Burn the fat feed the muscle) and learned a lot of stuff from him. It's best to cut the fat first until you reach your desired BF%, then bulk while maintaing your BF. It's easier that way than the other way around.

PM me if you guys want to download the ebook, i know how to get it for free (

)

Posted by: b_reed23

Sean....I just checked out your pics, and you are lookin hot!! you've really ripped up this past month or so, do you think it's the p/rr/s???

Posted by: Seanp156

Arch - As a superset, I like doing them that way rather than doing all the deads first, then the shrugs, but I love deadlifts and shrugs in and of themselves so it's all good.

GW - Thanks for stopping by again, it's good to see you back.

Shiznit - I'm not really sure that cutting first is the best idea, it seems like it really depends on what you want to do. When I started at 158lbs I felt so weak, so to cut doesn't seem like it would've been a good choice. Even if you do cut before you bulk, your BF won't stay the same when you bulk. Of course, you'll have less overall fat to begin bulking with, so the total fat you have after the end of you bulk would be less.

Billie - Thanks Billie, but I don't know if I'd say I've exactly ripped up. I've definately gotten bigger than a few months ago, but I'm not QUITE as lean as I was around Feb/March... Pretty close, but not quite...

I think as far as bulking/cutting I'm going to kinda play it out... School's just ended so I don't get up as early... As a result, I probably won't eat as much throughout the day, and I also won't be eating PB/J sandwiches on white bread for lunch pretty much every day like I was during school. Also, for about 2 or 3 months I didn't do any cardio and now I'm doing it two times a week. So, with those changes I think over time I'll get more lean even if I'm not exatly going on a strict cut.

Posted by: shiznit2169

i've decided to go on a "somewhat" strict diet after my graduation (june 12th) to get over all those parties and shit. Then im free with no conflicts in my schedule for the rest of the summer to be able to eat and lift whenever i want.

I've been trying to figure out my macronutrient ratio's and i'm going to try the 50-30-20 method and just play around with it. But i'm having trouble deciding how to portion my foods and what to eat at certain times of the day. Like i know for breakfast i'll have oats, egg whites, protein shake, and a grapefruit. But i need to space everything out correctly so that i will have around 2700 calories (for my cut) as well as maintaining a 50-30-20 ratio. I am still a noob when it comes to dieting because i dont understand the whole carb-4 cals, protein-4 cals, and fat-9 cals shit when im dividing all these numbers. Like say if i ate 55% carbs today. Do i multiply (.55) x 2700 = 1485. Then 1485/4 = 371.2 g. of carbs? How am i supposed to count the grams of carbs in my meals?

I also want to space out the meals to 5-6 per day. So in the morning i'll have 550 calories, then meal 2-5 will be 450 calories, and lastly meal 6 is 350 calories. This adds up to 2700 calories which is where i want to start. All i need to know is how to combine certain proteins/carbs/fats together so the ratio will always be 50-30-20 at the end of the day and i am eating 2700 calories.

I'm going to post this in the diet section, you probably dont have a clue what im saying, lol. I am just so pissed that i dont have much knowledge on this stuff. I wish i had the brains of emma and jodie.

Posted by: Pylon

Great pics! You can definitley see a change!

I'd keep bulking. If you are cleaning up your diet for the summer anyway, that'll probably be all you need at your age. Enjoy it while you can!

Posted by: Seanp156

Here's todays workout, I had to work it in early today because I gotta go somewhere all day today. Overall it was pretty decent.

POWER WEEK

6-7-05

Chest/Triceps/Shoulders/Abs

DB Flat Bench

1st set – 65lbs 6 reps PB

2nd set – 60lbs 5 reps

DB Incline Bench

1st set – 55lbs 6 reps

2nd set – 50lbs 5 reps

Standing DB Shoulder Press

1st set – 35lbs 4 reps (almost puked!) PB

2nd set – 30lbs 6 reps

Upright Rows

1st set – 85lbs 5 reps PB

2nd set – 75lbs 6 reps

Skull Crushers

1st set – 65lbs 4 reps PB

2nd set – 55lbs 6 reps

Twisting Declined Situps

1st set – 30 reps

2nd set – 20 reps

Cable Pushdowns

1st set – 130lbs 6 reps PB

2nd set – 120lbs 6 reps

Rope Cable Crunches

1st set – 100lbs 12 reps

2nd set – 110lbs 7 reps

Cardio: 15 minutes elliptical, max crossramp, 12/20 resistance, 1.59 miles, 220 cals

Posted by: Cris2Blis

Good workout buckeye! I agree w/ Pylon... as long as you're eating healthy for the most part, i wouldn't count cals and try to cut. the college girls like 'em big as well as strong!

Posted by: gwcaton

Nice wo Sean

Look at all the PB's

Posted by: b_reed23

I agree with everyone else sean, you may as well bulk up while you are still young...you'll have your metabolism on your side

or maybe bulf for month more or so, and then lean out for college??? great workout goin there!!

Posted by: TriZZle305

Quote:

Originally Posted by b_reed23

I agree with everyone else sean, you may as well bulk up while you are still young...you'll have your metabolism on your side

or maybe bulf for month more or so, and then lean out for college??? great workout goin there!!

I second the notion..If your metabolism is like mine.. i have NEVER been on a cutting diet but i dont add on weight in fat at all, I dont like the idea of watching my calories at such a young age anyway...

Posted by: Archangel

Awesome w/o!!! I should start callin you Brother PB!!!

Posted by: Seanp156

Thanks for all the comments guys and girls... The weird thing is, my waist is about an inch bigger than it was in november (but I'm also 22lbs heavier), so my mid section's bigger, but there's a LOT more definition there. I can actually see my top two abs a little bit, and a slight outline on the rest, as well as a little of my obliques. I don't exactly like my waist getting bigger, but if there's more definition than there used to be, I guess it's not really a bad thing.

BTW, my diet today sucked.... Probably around 2000 calories or so...

It probably won't be great tomorrow either, but after that I should be back on track for the most part. Anyway, at some point during the summer I'm going to switch to a 4 day splits, so I'll be hitting the gym a bit more often. If I do that, however, I don't know if I should stick to cardio just 2 times a week, or go for 3...

Posted by: Pylon

22lbs with only an inch gain? That's fantastic! You should be very proud!

Posted by: b_reed23

I agree with pylon

Posted by: Seanp156

Quote:

Originally Posted by Pylon

22lbs with only an inch gain? That's fantastic! You should be very proud!

But I want my waist to go the other way while still getting bigger

Posted by: Cris2Blis

i'm sure your shoulders are getting broader... that alone will make it LOOK like your waist is a lot smaller... you heard pylon, BE PROUD!!

Posted by: Seanp156

Thanks Cris

Posted by: P-funk

great job on the PB's during your workout! And really nice job on a 22lb gain!! Excellent!

Posted by: Seanp156

Thanks Patrick, it's nice to see you stop in here !

Posted by: Seanp156

Today's workout was pretty good, lots of PB's for sure. I was concerned going for 185 on squats b/c on my last warmup set of 155, I felt like I almost lost my balance when I unracked the weight. I just concentrated a lot more after that and took things nice and slow.

6-9-05

Legs

Squats

1st set – 185lbs 6 reps PB

2nd set – 175lbs 6 reps

SLDL (Took these nice and slow, keeping back straight. I can only get the bar around my knee. After the warmups, I didn't feel it so much in my hams + glutes, but more in my back. Maybe the warmups streched my hams out?)

1st set – 175lbs 6 reps PB

2nd set – 165lbs 6 reps

Leg Press

1st set – 410lbs 6 reps PB

2nd set – 430lbs 6 reps PB

Leg Extensions 1st set – 155lbs 6 reps PB

2nd set – 155lbs 6 reps

Leg Curls (seated)

1st set – 140lbs 6 reps PB

2nd set – 140lbs 6 reps

Seated Calf Raises

1st set – 235lbs 6 reps

2nd set – 235lbs 6 reps

3rd set – 160lbs 10 reps (drop set pretty much)

Posted by: Cris2Blis

Quote:

Originally Posted by Seanp156

SLDL (Took these nice and slow, keeping back straight. I can only get the bar around my knee. After the warmups, I didn't feel it so much in my hams + glutes, but more in my back. Maybe the warmups streched my hams out?)

good workout... whats up w/ not hitting the hams on these?

are u letting your hips shift back and keeping weight on your heels? are your feet shoulder width and under you?

Posted by: Seanp156

I'm not exactly sure... I've had that problem before, the only thing I can think of is my hams + glutes get streched out during the 3 warmup sets and after that I don't feel it as much. Then again, maybe I didn't keep the weight on the heels... I can't really be sure right now.

Posted by: Archangel

Good GOD Brother PB, I see your at it again!!!

Posted by: shiznit2169

when doing SLDL's make sure you are not bending your knees too much. They should be a little bent to let you reach far below the knees as possible to get the stretch feeling. Also, if the weight is too heavy, try using lighter weight and focus on the form more of trying to stretch down rather than stop at the knees. You'll feel them better that way. Hell, i only do 135 max for them. I focus more on getting that stretch, bending over as far as possible while keeping my knees slightly bent to avoid having my back do all the work.

It's the form, not the weight.

Posted by: Seanp156

Yeah, I think I was maybe bending my knees a little too much. I know they need to be a little bent as to not risk hyper extending them, but maybe I went a little overboard... At any rate, form's something that always need work to be done, so I'll keep a lot of this in mind for next week.

Oh and, btw I got 11 hours of sleep yesterday

Posted by: b_reed23

Quote:

Originally Posted by Seanp156

Oh and, btw I got 11 hours of sleep yesterday

Posted by: gwcaton

Dang ! Look at all the PB's !!!!

You'll be a monster in no time if you keep getting bigger and stronger at the rate you are going

Posted by: Pylon

Quote:

Originally Posted by Seanp156

Yeah, I think I was maybe bending my knees a little too much. I know they need to be a little bent as to not risk hyper extending them, but maybe I went a little overboard... At any rate, form's something that always need work to be done, so I'll keep a lot of this in mind for next week.

Oh and, btw I got 11 hours of sleep yesterday

HEY! What did I tell you about that!

I often find that I don't really feel SLDs in my hams until the next day. Then they have no problem speaking up about it.

Posted by: shiznit2169

i dont understand what's so hard for the older guys/girls in here that can't get enough sleep? Like if you had to get up at 6 am, going to bed at 10pm the night before will give you 8 hours of sleep. That's pretty good for the quality of sleep you need.

Also, i'm the only one in the family that sleeps late. My two older sisters, younger brother and parents all get up before 8 am. They also go to the gym right after breakfast. It's like i dont belong in this family cus i sleep so damn late and not a morning person at all, i like to be left alone and i'm most active at night and the family goes to bed before 10pm whereas im up til 12-1 in the morning. God, was i adopted or something? I could never lift right after i wake up. It takes me a good 2-3 hours to actually feel like im fully awake.

Posted by: Seanp156

Quote:

Originally Posted by gwcaton

Dang ! Look at all the PB's !!!!

You'll be a monster in no time if you keep getting bigger and stronger at the rate you are going

I hope so. I'm getting stronger for sure, but yesterday I was actually a couple pounds lighter than normal. Trying to get my diet back on track.

Quote:

Originally Posted by Pylon

HEY! What did I tell you about that!

I often find that I don't really feel SLDs in my hams until the next day. Then they have no problem speaking up about it.

Hehe, sorry I couldn't resist telling how much sleep I got. Today my legs are somewhat sore, mostly just when somewhat flexed. It's usually worse the 2nd day, but I'm also about 7 weeks into the program, so I'm not getting quite as sore as I did the first 3 or so weeks.

Posted by: Archangel

Quote:

Originally Posted by shiznit2169

i dont understand what's so hard for the older guys/girls in here that can't get enough sleep? Like if you had to get up at 6 am, going to bed at 10pm the night before will give you 8 hours of sleep. That's pretty good for the quality of sleep you need.

So that would leave me only 1 and a 1/2 hours to eat, w/o, and spend time with my family. See my problem? Thats why its hard!!!

Your situation sounds like you have it made, so please, for the rest of us poor OLD folks, don't talk about how much sleep you get

Posted by: Archangel

Brother PB, don't you make Brother Pylon and Myself come out there to "Convince" you not to talk about your sleep!!!

Posted by: shiznit2169

Quote:

That in theory does sound good, however in the real world it's a little more complicated!!! Take me for instance, I work from 6am-6pm. My drive is an hour to and from. I get up at 4:30am to shower and get my stuff ready for work. Now if I was to get 8 hours of sleep I would have to be in bed by 8:30, I get home at 7 pm the earliest. I also have a 3 year old who doesn't understand why her Daddy is tired So that would leave me only 1 and a 1/2 hours to eat, w/o, and spend time with my family. See my problem? Thats why its hard!!!

Your situation sounds like you have it made, so please, for the rest of us poor OLD folks, don't talk about how much sleep you get

Ahh i understand now. Yah it is tough, the same goes for my dad when i used to be a kid but his work is much closer to home now. However, why didn't you consider having a home close to your workplace when you first got a house? Ever thought about drugging your daughter when you get home so she'll be fast asssleeep.

just kiddin.

I'll probably be in your shoes someday.

Posted by: Archangel

Oh trust me, I've thought about using medication for her!!!

If you ever are in my shoes, it's the best feeling in the world!!!

Posted by: Seanp156

Quote:

Originally Posted by Archangel

Brother PB, don't you make Brother Pylon and Myself come out there to "Convince" you not to talk about your sleep!!!

You guys might be stronger, but I can always run !!!!

.... Fine, I'll shut up about sleep now

Hey Arch, if you don't mind me asking, what do you do for a living that requires 12 hours work days?

Posted by: Archangel

Quote:

Originally Posted by Seanp156

You guys might be stronger, but I can always run !!!!

.... Fine, I'll shut up about sleep now

Hey Arch, if you don't mind me asking, what do you do for a living that requires 12 hours work days?

I am a Printer. I print and break the rolls down from 10,000 feet rolls, to 5,000 feet rolls while I print. It is a pretty taxing job, both mentally, and physically!!! But it's basically all I have been doing job wise!!! They need to get caught up and until we do, we need to work 12 hour days until who knows when

I mite be a big boy, but I can run

Posted by: b_reed23

I'm with archy on this one (although I dont have kids) it's hard to work 10-12 hrs a day, go to the gym, and take care of the house, it's exhausting some days, but we push on

Posted by: Seanp156

I know, it must be tough. I've never had a full time job, but I can imagine it sucks to be sure (unless it's something you enjoy)... I just like joking around with you guys

.

Ughh.... After 2 days of eating like 2000 cals, I CANNOT eat nearly what I used to... It's hard for me to eat 1 PB/J sandwich(WW bread

)... What's wrong !!!!

Posted by: shiznit2169

Quote:

Ughh.... After 2 days of eating like 2000 cals, I CANNOT eat nearly what I used to... It's hard for me to eat 1 PB/J sandwich(WW bread)... What's wrong !!!!

it's impossible for me too. Sunday through wednesday is fine for the most part because we have steak, veggies, tuna, chicken, etc.. (all the healthy foods i need to eat) and by the time thursday-saturday morning comes before my dad goes shopping, we have squat. All there is in the fridge is WW bread, pbj, jelly, milk, and everything else is bad. So im stuck eating fruit and pbj sandwiches only. I also have to force myself to have a celeste pizza or a buffalo chicken salad because i have to eat rather than starve myself. This diet is fricken impossible. I cant wait to live on my own so everything will be my way.

Not only that, it's hard to eat every 3 hours cus there is so much shit going on right now. I have grad parties, graduation this sunday, lifting, work, lawn work and other ridiculous things my parents make me do.

Posted by: Seanp156

Heh, it's not lack of food that's hampering me, I just can't eat much right now... I guess I gotta ease back into it.

Posted by: b_reed23

sean, could it be the heat?? I have been having trouble eating the last couple days too, everything makes me feel yucky ...

Posted by: Seanp156

It's a possibility, I hate hot, humid weather which it has been the last week or so. I'm drinking a lot more water too, so that's taking up space in my stomach.

Posted by: Pylon

Quote:

Originally Posted by shiznit2169

Not only that, it's hard to eat every 3 hours cus there is so much shit going on right now. I have grad parties, graduation this sunday, lifting, work, lawn work and other ridiculous things my parents make me do.

They make you do yard work? How horrible! And all you get in exchange is room, board, grad parties, and clothing? Have they been reported to Family Services yet?

Hey Arch, remember how horrible those days were?

Posted by: Seanp156

Hahaha

Posted by: Archangel

Quote:

Originally Posted by Pylon

They make you do yard work? How horrible! And all you get in exchange is room, board, grad parties, and clothing? Have they been reported to Family Services yet?

Hey Arch, remember how horrible those days were?

Posted by: Seanp156

Hey Arch, how's your Saturday going?

Posted by: Archangel

Pretty good, tired after the Cards game last nite, but I LOVE saturdays, my favorite day of the week!!! Hows yours Brother PB!!!

Posted by: Seanp156

It's going alright, pretty uneventful... Got up at like 10:50

I should get my pre w/o meal in and start getting ready to hit the gym.

Posted by: Archangel

Go to it BRother PB!!!

Posted by: Seanp156

Today's w/o was fairly good. I feel like my back's getting a lot stronger. Honestly, I feel like pretty much everything except my arms are progressing pretty well. They're not incredibly weak, but the just look small to me compared to my chest/back... At least I think so.

Everything felt pretty good. At first, the shrugs didn't really feel like they were doing much for my traps, but about 10 minutes after, they started to burn. I did chinups today b/c I can never get enough weight on the pulldown machine they have to keep reps fairly low.

I REALLY like back day, I'm already very sore...

I'm starting to think I'm ready for a change in my routine. I'll still want to keep with P/RR/S just because I like the results I've seen so far compared to the more basic routines I started out with. Basically I'd change to a 4 day splits probably something like this: Monday: Chest, Tuesday: Back, Thursday: Legs, Friday: Delts, Tris, Bis. Cardio and abs would be thrown in 2-3 times a week on any day except for legs and sat + sun I would pretty much be completely off.

I already have some ideas for exercise changes I would make, but it'll take some time to write it all out. Also, I'm hoping to switch to the World Gym fairly soon, so I need to call them and see if they have an activation fee.

6-11-05

Back/Biceps/Abs

BB Bent Rows

1st set – 165lbs 6 reps PB

2nd set – 175lbs 4.5 reps (it “was” a full rep but I feel like I had to cheat to get it) PB

BB Shrugs ( about .5 – 1 sec hold)

1st set – 235lbs 5 reps PB

2nd set – 225lbs 5 reps

Hyper Extensions

1st set – 25lbs 12 reps

2nd set – 25lbs 10 reps

Chinups (assisted machine)

1st set – 20lbs assist 5 reps

2nd set – 40lbs assist 8 reps

BB curls

1st set – 85lbs 5 reps PB

2nd set – 75lbs 5 reps

Concentration Curls

1st set – 35lbs 4 reps on right arm, 6 reps on left arm

2nd set – 30lbs 6 reps each arm

Declined Situps

1st set – 25lbs plate 25 reps

2nd set – 35lbs plate 20 reps

Vertical Leg Raises

1st set – 15 reps

2nd set – 12 reps

DB Shrugs (just felt like throwing these in) 2-3 sec hold at top of each reps

1st set – 40lbs 14 reps

Posted by: Archangel

Nice and solid w/o there, Jeesh Brother PB, can ya leave some pb's for the rest of us!!! J/K!!! Great job, I think if you think you need a change you prolly do!!! Do what you feel is right, Thats what I'm doin!!!

Posted by: Seanp156

Well PB's are coming fairly easy right now because I'm kind of a beginner. Also, I have Rep Range and Shock Weeks to build my strength up to go all out on power weeks, which I find I like a lot

.

I don't know if I should finish the two weeks of Rep Range and Shock, or if I should go ahead and take a week off and plan out my new routine... I'm also considering switching to the World Gym sooner than I originally was. I was going to switch after July 7th when my current membership runs out, but I paid for it annually so 3 weeks use isn't really losing much when I only paid like $240 for a year. I just feel like going to a REAL gym for as much time as possible before college would be a great benefit to me, and I'd be a little more motivated. Also, working out at night appeals to me as well.

Posted by: TriZZle305

I think if I do not make the team or if I make it definately after the season i might need to try P/RR/S, ive heard and seen nothing but good reviews

Where are you going to college? College gyms are FREE

Posted by: Michael Hart

Hey bro, if you are living in ohio you should be ckecking out elitfitness website those boys will take care of you. I am a competetive powerlifter and at 5'10" 165 I can squat 360, bench 295 and deadlift 580(28th in the country). I am always on the elite website and I follow all of their training. Drop me a line if you want to talk shop sometime. hartsgym@verizon.net

Posted by: Seanp156

Quote:

Originally Posted by TriZZle305

Where are you going to college? College gyms are FREE

I'm going to CCAD (Columbus College of Art & Design). Yes, I'm an artist, I've drawn on and off my whole life. I plan on majoring in Time Based Media Studies (animation and computer animation) and maybe minoring in Illustration. As a career I'd like to be involved with concept art and animation/special effects in movies and that type of thing.

Ok, here's the deal lately. Sunday - Monday I had college orientation at CCAD. It's located downtown. I checked out the "gym" they have, and basically, it's what a nice hotel gym would be. There's about 6-8 cardio machine, ONE bench, and DB's up to 50lbs, and about 4 machines.... This definately is NOT going to work for me.

However, there is a World Gym a few blocks away (probably 10 minutes walking) so that'll probably be my answer. Also, as a student I have free use of the bus to go anywhere in the city.

The meal plan's 3 meals/day which probably isn't going to work for me. The dorms have a small kitchen (2 stove tops, small fridge/freezer) and then you have to bring a microwave and/or toaster if you want one) ..... So, I guess I could use some advice on in between meals I could have... It would be best if the food was somewhat non-perishable
, and that are quick and easy to make. The first year at this school is very demanding (at one point, the first year was ranked right below Harvard for homework load), so I'm going to be pressed for time for food and working out. Also, while I was at orientation, I had a couple cheats a brownie at one point, and then some of us went to Coldstone, so I had some icecream... It's been a while since I've eaten like that, so it can't hurt much

.

Right now I'm really tired and kind of burnt out. I think I'm going to take a little break (no longer than a week) from lifting... I might do cardio still, but I'm not sure. During this time I'm just going to try to get back on some type of normal schedule, get caught up on rest, and start revising my routine. If I feel like I'm ready to go back sooner than a week, then I will.

Posted by: shiznit2169

ya, the 3 meals a day plan is going to kill me as well once i start college. However, they do have a very nice athletic gym that is open for all students (not just athletes like most colleges)

Posted by: Archangel

Quote:

Originally Posted by Seanp156

Well PB's are coming fairly easy right now because I'm kind of a beginner. Also, I have Rep Range and Shock Weeks to build my strength up to go all out on power weeks, which I find I like a lot

Youre still throwin around PB's like crazy!!!
Go ahead and finish this cycle, you can start your new routine next week!!!

Posted by: Seanp156

Did you read my most recent post? I don't know Arch, my diet's been a little inconsistant lately and I haven't gotten much sleep either. Now you're making me rethink taking this week off... I'm just exhausted right now after college orientation. Maybe I'll change my mind tomorrow morning. I don't know, at this point I just kinda feel like taking a little break and revising my routine a bit.

Posted by: Archangel

Sorry BRother, didn't catch all that, I feel like an idiot!!! Have you thought about HIT? You don't need alot of weight to do it, trust me on that one!!! About the 3 meals, can you grab some MRP drinks in between? Just an idea, Sorry again, I feel like such an ass!!!

Posted by: Seanp156

MRP drinks? So...like a weightgainer are you thinking? Haha, don't worry about it Arch, I've missed replies to my own posts plenty of times.

What exactly is HIT? I know it stands for high intensity training, but I don't know much beyond that... I'm guessing really low/no RI's, but I don't really know if that's going to help me gain much strength. Then again, I have no clue about it, so enlighten me

Posted by: Archangel

Kinda like a weight gainer, but without all the extra calories!!! Thank you Brother for understanding!!!
You have it pretty much in a nutshell, and believe me, it does wonders for your strength!!!
http://www.drweitz.com/scientific/hit.htm Check this out, it might help ya out!!!

Posted by: Archangel

http://www.baye.com/
Here's another one!!!

Posted by: Seanp156

Cool, thanks... Now if I can just stay awake reading them... I think it's going to be another 12 hour sleep night

.

Well, I just read the first sentence and it mentioned failure.......... I don't have a spotter...

Posted by: Archangel

You can train to failure with DB's, and just do what I do on BB exercises, I do 2 sets!!! You CAN train to failure on squats too, trust me on that one!!!

Posted by: Seanp156

That article(the first one) sounded a little confusing.... It seems like it kept presenting ideas, and then refuting them...

So, you just set the safety stops at a good level for squats(in the power rack) to failure "just in case?"

I'm thinking this routine might be a good thing to try when I hit college for time constraint reasons.

Posted by: Archangel

Quote:

Originally Posted by Seanp156

That article(the first one) sounded a little confusing.... It seems like it kept presenting ideas, and then refuting them...

It's just a quick overview on HIT!!!

Exactly, and you can do it on everything with legs too, anything with DB's etc.

It would be excellent for you as far as time goes, the Uppers, should you choose to split it into Uppers/Lowers, are the longest, and after time you'll get that down in about 25 minutes ot less!!! I do have to warn you though, I

a few times!!!

Posted by: Archangel

http://www.bullz-eye.com/furci/2001/0318qa01.htm
http://forums.johnstonefitness.com/s...ad.php?t=11048
These might help better!!! Especially the first one!!!

Posted by: Seanp156

What exactly do you mean by uppers/lowers? Do you mean training your ENTIRE upper body in one w/o rather than isolating a few muscle groups? If so, how many times a week would you want to train, and how many times would you do upper body/lower body?

I'm guessing these are probably answered somewhere in the reading your provided, I best get started

. Thanks again.

Posted by: Pylon

I did HIT for a few months, and really liked it. You don't have to go to failure on each set if you don't have a spotter. You can stop on the rep before failure, which I'm sure you can ID by now.

HIT will build strenght, but more than that it is a grueling w/o every time without too much stress on the body. And it is FAST.

For the food thing, tuna pouches, microwave rice pouches, whey protein, etc...Nothing too fancy, nothing too exciting...

Posted by: Archangel

Yes, You can follow a routine like this
Mon-Upper
Wen-Lower
Fri-Upper
Mon-Lower
Wen-Upper
Fri-Lower
etc.
Or you can if you like, just w/o every other day because youre not hitting the same BP's until the 4th day, plenty of rest without Overtraining.
Or the one article I sent you breaks it down even more!!!
Some HITters beleive in a FullBody HIT, I do not, I don't think you can keep theIntensity up that long, but its up to you!!!
Let me know if I can help any more!!! Would be cool to have a fellow HITter along for the ride!!!

Posted by: Archangel

Ah yes, my Brother Pylon................... He's still fighting the voices in his head...................HIT, HIT

Hows it goin Brother?

Posted by: Seanp156

Quote:

Originally Posted by Pylon

I did HIT for a few months, and really liked it. You don't have to go to failure on each set if you don't have a spotter. You can stop on the rep before failure, which I'm sure you can ID by now.

HIT will build strenght, but more than that it is a grueling w/o every time without too much stress on the body. And it is FAST.

For the food thing, tuna pouches, microwave rice pouches, whey protein, etc...Nothing too fancy, nothing too exciting...

Yeah, right now I have been going pretty much to the rep before failure on a lot of my lifts.

I'm already planning on whey for sure, and I've already been having usually a can of tuna a day. The hardest thing's going to be getting the food to the dorm... I'm not going to have a car. Hopefully there are some local places with what I need.

Ok Arch.... So, how you listed it, on the first upper day could I break it down to something like Chest/Biceps... Then the next upper, do Back/Triceps.... Then the next one do shoulders or something along those lines, or do you even break it down like that?

What I guess I'm asking is, you don't train the same muscles 3 times a week right?

Posted by: Pylon

Quote:

Originally Posted by Seanp156

What I guess I'm asking is, you don't train the same muscles 3 times a week right?

Not on that cycle. You lift 3x/week, alternating upper and lower. One week will be 2 upper 1 lower, the next week 2 lower 1 upper. Keeps you balanced.

I liked that split a lot. I can't imagine having the energy needed to do whole body HIT. I was dead on my feet after most w/o sessions.

Posted by: Seanp156

Ah, I see... If that's the case, where should I put deadlifts? Upper or lower?

Posted by: Pylon

Quote:

Originally Posted by Seanp156

Ah, I see... If that's the case, where should I put deadlifts? Upper or lower?

I'd put them in upper, if only to split them from squats.

Posted by: Cris2Blis

u better not stop working out! read thru your journal and see all your progress and goals! you'll be able to keep it up with school, just gotta have time management.

u can make shakes for meals also. 3 meals in the caf. and 2 shakes, perfect! i'm gonna be in OH in 2 wks, don't make me come find you buckeye!

Posted by: gwcaton

Quote:

Originally Posted by Cris2Blis

u better not stop working out! read thru your journal and see all your progress and goals! you'll be able to keep it up with school, just gotta have time management.

u can make shakes for meals also. 3 meals in the caf. and 2 shakes, perfect! i'm gonna be in OH in 2 wks, don't make me come find you buckeye!

I'm thinking of selling all my gym equipment and taking up crossword puzzles.

Need directions to my house ?

Posted by: Cris2Blis

HAHAHA... (my smilies arent working, i'm pissed!) i can't effectively express my emotions!!!

Posted by: gwcaton

Quote:

Originally Posted by Cris2Blis

HAHAHA... (my smilies arent working, i'm pissed!) i can't effectively express my emotions!!!

LOL

Posted by: Cris2Blis

working now!

Posted by: Seanp156

Quote:

Originally Posted by Cris2Blis

u better not stop working out! read thru your journal and see all your progress and goals! you'll be able to keep it up with school, just gotta have time management.

u can make shakes for meals also. 3 meals in the caf. and 2 shakes, perfect! i'm gonna be in OH in 2 wks, don't make me come find you buckeye!

Hehe, no worries about me stopping working out (it might get somewhat inconsistant at times, but that's life)... It's just gonna be a hell of a year is all... I'm guessing it's going to be an average of 3-6 hours of studying per night or something... not to mention, the first year is pretty much from 8:00 am to 3:20 pm of classes every week day.

I dunno about shakes as meals.... They don't really seem to satisfy my stomach much....

Cris, you better come find me if you're gonna be here in 2 weeks !!!

Geeez, my journal grew almost 1 page in a few hours.

Posted by: b_reed23

hey sean! Even if your workouts aren't consistant, at least your trying! With all that homework and stuff, maybe a 3 day split would be your best bet...take care!!

Posted by: Cris2Blis

sean, don't rule the shakes out. get a blender and put a ton of ice in them. keeps them thicker. if you're putting oats, whey, and fruit/whipping cream/ natty pb in them, they really end up being pretty filling. i thought the same thing at first but they hold me over until my next meal easily.

and about the studying... that is so funny. i'm a college counselor and we are having orientation right now with our incoming students. just this morning we were telling them the same info. about studying 2 hrs for every hr of class, so funny to hear you saying it as a student.

honestly, i recommend getting to the gym just for stress relief if nothing else. it's a great way to get away from the books and beer and do something healthy a few hours a week!

Posted by: Seanp156

Sweet, I just got $100 in the mail from someone I don't even know for graduation !!!

Also, I'm not going to have ice unless I get some ice trays, put water in them and freeze them ghetto style.... The freezer we get's also tiny, so there wouldn't be much room for much else (frozen dinners, etc).

I don't really mind heavy workloads as long as it's balanced, but if it ends up to be all I'm doing, I'd get a little angry. If I have a couple nights a week that I can relax and not do much for 3 or so hours, I'm fairly happy...

Posted by: Archangel

Just HIT it BRother!!!
Hows it goin, besides an extra 100 dollars, awesome!!!

Posted by: Seanp156

Things starting to get a little better again, still feeling a little sluggish though... I am also starting to get my old eating habits back to the point where I'm hungry most of the time and can almost eat as much as I was before which is a good thing

. For a while I was actually gagging to down a sandwich or two, how screwed up is that hahaha ?!!!

Tomorrow I gotta mow the lawn, stop in to work for scheduling/getting on payroll, get some thank you letters together for graduation money, then maybe I'll work on writing up a new routine for the rest of the summer(i'm still gonna do prrs this summer, maybe switch to HIT when school starts), and then have some fun in the evening hopefully

.

I know by the time this week's over, I'm definately going to be ready to hit the gym again... Whenever I've taken a week off I get so excited to go back.

Posted by: Seanp156

Ok, well I put a new routine together and here it is...... It's a 4 day P/RR/S Split and it'll probably be Chest on monday, Back on Tuesday, rest wednesday, Legs thursday, and Arms/Delts Friday......Rest Saturday + Sunday... Cardio and abs will be thrown in whatever day except for legs.
Only thing I'm kind of concerned about is doing back on tuesday, then legs on thursday.... my lower back might give me trouble for squating and SLDL after deadlifts on tuesday....

Feel free to make suggestions if you want.

POWER CHEST

BB Bench Press 4x4-6

DB Incline Bench 2x4-6

DB Incline Flyes 3x4-6

Chest Dips 2x4-6

REP RANGE CHEST (7-9,10-12,13-15)

Decline DB press 3x7-15

Flat DB press 3x7-15

Cable Flyes 3x7-15

SHOCK WEEK CHEST

Super set Decline DB Press 8-10….Decline Flyes 8-10 (2 sets)

Super set Incline DB Press 8-10 ….Cable Crossovers 8-10(2 sets)

Dropset Flat DB Bench 8-10 reps……6-8 reps

POWER BACK

Deadlifts 3x4-6

Bentover BB Rows 3x4-6

BB Shrugs 3x4-6

Pullups 2x4-6 (failure)

REPRANGE BACK (7-9,10-12,13-15)

Hyper Extensions 3x7-15

Wide Grip Lat Pulldowns 2x10-15

Machine Rows 3x-7-15

Cable Rows 3x7-15

DB Shrugs 2x7-12

SHOCK BACK

Super set Deadlifts……..Shrugs (Angel style) 3x8-10

Super set Pullups………DB Rows 2x8-10

Dropset Machine Rows 8-10………6-8

POWER LEGS

Squats 3x4-6

SLDL 2x4-6

Leg Press 3x4-6

Leg Extensions 2x4-6

Leg Curls 2x4-6

REPRANGE LEGS (7-9,10-12,13-15)

Squats 2x10-15

SLDL 2x10-15

Single Leg Leg Press 2x10-15

Leg Extensions 2x10-15

Leg Curls 2x10-15

SHOCK LEGS

Super set Squats 8-10……………Leg Extensions 8-10 (2 sets)

Dropset Leg Press 8-10………..6-8

Superset SLDL 8-10……..Leg curls 8-10 (2 sets)

Dropset sing leg leg curls 8-10………..6-8

Superset Seated Calf Raises 8-10……….DB Calf Raises 8-10 (2 sets)

Dropset DB Calf Raises 8-10……..6-8

POWER ARMS/DELTS

Seated DB Curls 2x-4-6

CG Bench press 2x4-6

BB Curls 2x4-6

Bench Dips(weighted if I can) 2x4-6

Seated DB Shoulder Press 2x-4-6

Upright Rows 2x4-6 (either BB or EZ bar)

REPRANGE ARMS/DELTS (7-9,10-12,13-15)

Incline DB Curls (both arms at a time) 2x7-12

Skull Crushers 3x7-15

Cable Curls 3x7-15

Cable Pushdowns 2x10-15

Standing BB Military Press 2x7-12

Lat Raises 2x10-15

SHOCK ARMS/DELTS

Super set Dips 8-10…….DB Overheads 8-10 (2 sets)

Dropset Skull Crushers 8-10……..6-8

Super set Standing DB Press 8-10…….Lat Raises 8-10 (2 sets)

Dropset Upright Rows 8-10…….6-8

Superset Close grip Pulldowns 8-10……..Standing DB Curls 8-10 (2 sets)

Dropset EZ bar, or BB curls 8-10……6-8

Posted by: Pylon

Looks solid to me, but my knowledge of PRRS is pretty limited at this point....

Posted by: Archangel

Looks great to me and I like the exercise choices, however it's been my experience, I like to keep as many days between back and legs as I can, and on a 4 day split I would do Back first, then Chest, off, and then Legs!!! That way you have at least 2-3 days in between the Back and Legs!!! Looks like a great and SOLID plan though Brother Sean!!!

Posted by: Seanp156

Cool. I was concerned about only having 1 day between back and legs. I remember one time when I did back one day before legs, I think I was doing hang cleans on back day. When leg day came around, my traps were too sore to even do standing calf raises, and squats hurt a lot as well.

I guess I'll switch back and chest day then. I'm used to doing chest first during the week, but it doesn't really matter. Looking forward to starting tomorrow

Posted by: Cris2Blis

good luck with the new plan tomorrow! looks like a great routine!

Posted by: Seanp156

Alright, well over the last 3 or so weeks I've just been maintaining my weight at around 180lbs. At this point, I'd kind of like to get a little leaner than I am now, but I'd also like to continue gaining strength... So, I'm going to start with this 4 day P/RR/S split and do cardio 2 times a week to see what that does. If I need to, I'll throw in a 3rd day of cardio, or I might even just start at 3 days of cardio... Not really sure yet.

Todays workout was kind of........bleh... When I got there, both of the power racks were taken so I couldn't start any BB work, which is pretty much all my back day is during power week... So, I just walked about 3 laps until one was free...

Even after just 1 week, It was tough getting back into things. By the 3rd set of deadlifts I almost felt like puking, but managed to keep it under control

. After that I had rows, which after the first set I went to get a drink at the water fountain... When I went back to the rack, someone was proceeding to place a bench in the rack, so I had to tell him I was still using it (the weight was still on the bar...)

My rows and shrugs weren't anywhere close to my previous personal bests during power week, but that's probably because I did deadlifts first thing, whereas before, I didn't have deadlifts in my power week. Anyway, my hands are killing my after all the heavy BB work, and I'm ready for a shower, here's the W/O.

6-20-05

Back

Deadlifts

1st set – 155lbs 6 reps

2nd set – 175lbs 6 reps PB

3rd set – 165lbs 5 reps

BB Rows

1st set – 155lbs 6 reps

2nd set – 145lbs 6 reps

2nd set -135lbs 6 reps

BB Shrugs

1st set – 205lbs 5 reps

2nd set – 185lbs 6 reps

3rd set – 185lbs 5 reps

Assisted Pullups (There's kind of a "clicking" in my right shoulder when I get to the top of these

)

1st set – 40lbs assist 7 reps

2nd set – 40lbs assist 6 reps

Cardio - 15mins Biking, 10/20 resistance, 3.52 miles.

Posted by: Pylon

Sounds like a great w/o. Well done!

Sounds like the ass with the bench is the type that never learned to rack the weights when finished, so he doens't know what leaving them up means. That's just the kind of guy we can do with a whole lot less of. I hope you didn't feel bad about booting him.

Posted by: shiznit2169

Ya, it's tough at first when you take a week off. When i came back from my week off about a month ago, i couldn't do the normal weight i usually can handle and had to do less. It'll kick in after this week though. Now that you mentioned it, i have to take a week off next week because of my graduation party, golf tournament, and other important things to do so i have no choice but to let it go for a week.

As for the dude who was taking over, like pylon said..he's probably used to people not taking the weight off because he probably does it himself. That's why i bring my water bottle and stay there until i finish. Try bringing your water and just keep it close to you so you wont leave it and worry about someone taking over. I never had a problem when i do this.

Posted by: Seanp156

I guess I could bring a water bottle, but it's just one more thing to carry, which I'm not a big fan of when I go to the gym. Maybe I should just take a small bag or something.

Actually though, I am pretty much needlessly carrying my gloves with me. I used to use them all the time, then I stopped just to build callouses so I wouldn't need them. Since I stopped there's only been one or two times when I did need them (pain from callouses breaking). But I think if I can handle 9 sets in a row of heavy BB work without them, I don't need to bring them anymore.

Right after a workout, I think I tend to believe the workout wasn't that great, but after getting a shower, my traps and lower back are incredibly sore already, I can only imagine what it's going to feel like tomorrow and the next day.

Also, on deads I have a little trouble sometimes with the bar hitting my knees on the way up and down. I'm not sure if I should try a wide stance though, because my hips usually don't take kindly to wide stance squating unless I do it REALLY slowly.

Posted by: b_reed23

great w/o sean! it's no wonder those traps are sore

good luck with this new routine, and your new goals, looks like your off to a great start!

Posted by: shiznit2169

Doesn't your gym have a locker room? I always bring my gym bag and change clothes in the locker room, as well as having my protein shake, water bottle and banana so i can have it right after my workout rather than driving home which takes about 15 minutes and then having the PWO meal.

It makes it easier to keep your stuff in the locker rather than having to carry everything (only thing i carry is my water bottle, i dont bring any workout sheets or listen to music).

Posted by: Cris2Blis

Quote:

Originally Posted by Seanp156

Maybe I should just take a small bag or something.

i've got a cute lavender one i'll make u a deal on, it's hot.

Posted by: Seanp156

Quote:

Originally Posted by shiznit2169

Doesn't your gym have a locker room? I always bring my gym bag and change clothes in the locker room, as well as having my protein shake, water bottle and banana so i can have it right after my workout rather than driving home which takes about 15 minutes and then having the PWO meal.

It makes it easier to keep your stuff in the locker rather than having to carry everything (only thing i carry is my water bottle, i dont bring any workout sheets or listen to music).

They do, but I try to avoid it for multiple reasons

. Also, it's only about a 5 minute drive from the gym to get back home, so I'm not really concerned about meals. I usually don't even eat anything until after I get a shower anyway. I'm always carrying my keys/wallet, workout sheet, pencil and then my mp3 player's on my arm....

Quote:

Originally Posted by Cris2Blis

i've got a cute lavender one i'll make u a deal on, it's hot.

Heh, that's ok

Posted by: Seanp156

Woke up today with an INCREDIBLY SORE BACK !!! I guess that's a good thing

. Also, my abs were very sore and I didn't do any direct ab work yesterday... I'm curious what caused it. Maybe deadlifts, pullups, and biking together really hit them hard?

Today's workout was....bleh. It was alright, but I was VERY dissapointed with my flat BB bench... I have no idea why it's so low. I was putting up a total of 130 with DB's before I quit and I felt like I could've done 70's. I don't know if I'm just my used to DB's or if my body actually work more naturally with them... I mean, even like 2 months ago I was putting up more on the BB than I am now... I don't get it !!

Also, I've always been able to do more with DB's on shoulder press as well. I got up to 50lbs DB's for shoulder press, but I think the most I've done with BB was 85lbs. I did break my collar bone about 3 years ago and I'm wonder if that plays any role in this....

6-21-05

Chest

BB Flat Bench Press

1st set – 135lbs 5 reps

2nd set – 135lbs 5 reps

3rd set – 125lbs 4 reps

4th set – 115bs 6 reps

DB Incline Bench

1st set – 50lbs 6 reps

2nd set – 45lbs 8 reps

DB Incline Flyes

1st set – 25lbs 6 reps

2nd set – 30lbs 3 reps (too much stress on shoulders by the 3rd rep, and they were complaining...)

3rd set – 20lbs 6 reps

Chest Dip

1st set – BW x 6 reps

2nd set – BW x 5 reps

Cable Crunches

1st set – 80lbs 12 reps

2nd set – 100lbs 10 reps

Decline Situps

1st set – 25lbs plate 20 reps

2nd set – 35lbs plate 15 reps

Cardio – 15min elliptical, max crossramp, 10/20 resistance, 1.50 miles , 210 cals

Posted by: Archangel

Brother Sean, GREAT Back and Chest w/o's there!!! How does your shoulder feel now? Any clicking in it still?

Posted by: Seanp156

Thanks Arch, but Flat bench was still dissapointing today... The shoulder feels alright, it may have clicked a little on the flyes today, but I didn't really pay a whole lot of attention to it. I guess I'll find out how it's doing on friday when I do delts and arms.

Posted by: shiznit2169

I have the same problem with DB and BB benching. I can do 70 pounds for 8 reps and like 85 for my 1RM for dumbells, but im pretty weak when it comes to BB benching. I mean, i can do like 185-200 for 1 rep, but even doing 135 alone..i often have trouble controlling it and sometimes my arms fatigue by the 3rd set. I think it's mainly because im so used to DB's and i never have a spotter for BB benching so i only do it once every 3-4 weeks.

Posted by: b_reed23

sean, if it's any consolation, I have the same issue with DB and BB bench press, it's so frustrating!!

your workouts look great though!

Posted by: Archangel

Quote:

Originally Posted by Seanp156

Thanks Arch, but Flat bench was still dissapointing today... The shoulder feels alright, it may have clicked a little on the flyes today, but I didn't really pay a whole lot of attention to it. I guess I'll find out how it's doing on friday when I do delts and arms.

Just be careful with your shoulders

Posted by: Seanp156

Yeah Arch, I'm honestly getting more and more concerned with my joints...... As times gone on in my lifting, my knees have gotten worse, then my hips, and now my shoulders are starting..... They're not that bad yet, but I'm afraid they could get bad.... Have you had much in the way of problems with them? I'm currently not taking any supplements for them, so I think that's something I need to start doing.

I'm think of ordering this: http://www.bulknutrition.com/?products_id=975

In addition to that, I wonder if I should get any fish oil caps as well...

Supplements are getting expensive haha. I think sometimes before school starts I'm going to order 1000g of creatine, 10lbs of whey, and that MSM from bulknutrition so I'm set for a while.

Posted by: MorteSubite

Hey Sean. Decided to follow along with your journal. Very nice workouts so far!

Fish oil is good for joints. It's helped me in the past. As far as the BN product, why not try it and see how it goes? It isn't too expensive. Hope your joints improve!

Posted by: shiznit2169

fish oil is recommended as it has the EFA's that you need. Ask emma for more info or search fish oil and you will see a lot of threads about it to read up on it more.

Posted by: Seanp156

Thanks for stopping in Morte and Shiz.

I already ran a search on supplements for joint health and the BN product is one that Rob recommended in one of his posts, therefore it has to be good, right?

I'll probably order it sometime, along with creatine and whey when I run out of my current supply, and in the mean time I'll probably just get some fish oil at the local GNC and see how that helps.

I'm somewhat debating whether or not to do squats tomorrow....

Posted by: shiznit2169

just wait until tomorrow and see how you feel

Posted by: Cris2Blis

sean you might want to pick up some glucosamine pills... kinda expensive but they really help for joint pain. CVS/Wallgreens usually runs a buy one get one free deal about every other week... cheap brands work just like the name brands. and you can also get fish oil caps at places other than GNC for a lot cheaper... just a thought. glad to see you're back on track with the workouts!

Posted by: Seanp156

Are fish oil caps really that expensive at GNC? Their vitamins are usually decently priced (like $12-14 for 180 caps), although whey, creatine, N02 etc is a rip off there unless you get it on sale.

Where else do they have fish oil caps?

*EDIT* Ha, I just randomly noticed the views on this are 1986... the year I was born

Posted by: MorteSubite

Wal-Mart, any pharmacy, or any decent supermarket. An example of a price for Fish Oil here was $14 for 360 1200mg caps with 180mg EPA and 120mg DHA per cap. Then again, we have constant buy one get one free sales at the local supermarket for the vitamins and supplements. Might as well check yours out before you spend the bucks at GNC.

Posted by: Seanp156

Today's w/o was ok, nothing out of the ordinary good or bad. Hips and knees actually seemed to feel alright on squats today. One thing I noticed towards the middle, is at least on power week, I didn't have anything in for calfs

I'm suprised someone else didn't notice, so I just threw some seated calf raises in. My right shoulder does have a little non-muscular pain in it right now, so I'm gonna have to take it easy on it tomorrow.

6-23-05

Legs

Squats

1st set – 165lbs 6 reps

2nd set – 155lbs 6 reps

3rd set – 145lbs 6 reps

SLDL

1st set – 135lbs 6 reps

2nd set – 155lbs 6 reps

Leg Press

1st set – 360lbs 6 reps

2nd set – 410lbs 6 reps

3rd set – 430lbs 8 reps (PB?? I think I may have gotten 440 before so I'm not sure)

Leg Extensions

1st set – 130lbs 6 reps

2nd set – 135lbs 6 reps

Seated Leg Curls

1st set – 120lbs 6 reps

2nd set – 120lbs 6 reps

Seated Calf Raises

1st set – 205lbs 6 reps

2nd set – 190lbs 9 reps

Posted by: Archangel

I take Glucosamine too, Fish oils are supposed to be good too!!! Hope it all works out for ya!!!

Posted by: shiznit2169

sean, it's weird you have been getting some pain lately. Have you been warming up properly before you lift? Sometimes i'll jog for 5 minutes on the treadmill, and then do very light warmup sets of whatever exercise im doing first (squats, bench, deads, etc..).

Also for your shoulders/arms, try to grip a 10 pound plate in your hand and just swing your arms in circles to get them loose a little bit. It has helped me dramatically especially for military and DB presses.

Posted by: Seanp156

On leg day, I usually warm up with 5 minutes of light biking before I lift. On all my lifts I do anywhere from 1-3 warmup sets (minus things like situps/dips). I usually strech after working out and not before for reasons around here, I've heard you can't go as heavy if you strech before hand.

As for the 10lbs plate swinging arm thing, no I've never really done that.

Posted by: Seanp156

Today's w/o was pretty good except shoulders are still being a pain (it's more just an awkward feel than a sharp or shooting pain), but they are better than yesterday and a couple days ago. Basically I think I'm going to need to take it easier on them and go somewhat light for a week or two. I should be glad they're not bad enough to stop training them completely at this point. I think the biggest thing I did wrong was going to heavy and too low on incline flyes when I did them. Anyway, I do have a couple days this weekend totally off from lifting, so we'll see what that does for them.

Arms/Delts

6-24-05

Seated Alternating DB Curls

1st set – 35lbs 12 reps (6 reps each arm)

2nd set – 40lbs 8 reps (4 reps each arm)

CG Bench Press

1st set – 105lbs 6 reps

2nd set – 115lbs 6 reps (could probably go heavier, but I want to take it easy on my shoulders at this point)

BB Curls

1st set – 85lbs 6 reps

2nd set – 80lbs 5 reps

Bench Dips (Ok, here's this deal... these are gonna take a little getting used to.. the first set I think I was leaning my shoulders too far forward and it wasn't hitting my tris much. The 2nd set seemed to hit them much better. Basically I just let my legs strech more to the other bench on the 2nd set. I couldn't really do this on the first set because I'm not used to getting into a good position with the weight on my lap.)

1st set – 25lbs plate 8 reps

2nd set – BW 7 reps

Seated DB Shoulder Press (on flat bench, no back support)

1st set – 30lbs 6 reps

2nd set – 35lbs 6 reps (even though light weight, I kind of struggled with these for 2 or 3 of the reps)

BB Upright Rows (probably should’ve gone a little lighter)

1st set – 85lbs 5 reps

2nd set – 75lbs 6 reps

Declined twisting situps

1st set – 30 reps

2nd set – 20 reps

Vertical Leg Raises

1st set – BW x 15 reps

2nd set – BW x 11 reps

Cardio – 15 mins bike, 10/20 resistance, 3.5x miles (this was pretty painful after leg day yesterday)

Posted by: MorteSubite

Good w/o Sean! Hoping your shoulder recovery is quick.

Posted by: Seanp156

Thanks Morte, I hope so too.

Posted by: shiznit2169

great workout sean, just take it easy on the shoulders. Better safe than sorry.

For the bench dips, i'm not sure what you're talking about. Is this what you're talking about?

http://www.personal.psu.edu/users/a/...benchdips2.jpg

As for cardio, i need to start doing some freakin cardio. I thought about getting up early to do cardio on an empty stomach and then lift later on. I am not a morning person, and ive tried getting up but ended up going back to sleep instead. It's too hard.

Also, i wouldnt do cardio the day after leg day. Always give you legs some rest.

Posted by: Seanp156

Yep, those are the bench dips. Usually my legs aren't quite this sore after leg day, but after taking a week off they're pretty bad...

As for the shoulders and other joints, I'm honestly considering taking a couple weeks off the weights and just doing BW exercises and cardio for little. I also feel like I need to cut a bit as well.

Posted by: shiznit2169

i do too. I'm at about 15% BF and i want to get down to 9-10% and then maintain from there. However, it's impossible to eat everything i need to eat everyday. All the food is gone by thursday (my dad does grocery shopping saturday) and im shot with nothing to eat except for bad foods or gettin something at a fast food place.

and college...oh man i hope it will work out.

Posted by: Seanp156

Can't you go to the grocery store when things run out, or is there usually no car at that point? Lately I've kind of taken of the groceries cause my parents are usually too busy.

As for the college thing, I know what you mean, but there's not really much we can do about it... Just take it as an excuse to go on a 4 year bulk

. Or bulk for the 9 months of school go home and cut for 3 months.

Posted by: Archangel

Good lookin w/o there Brother Sean!!! You know, your half way to a HIT w/o anyway, you should give it some serious thought!!! Anything you do I will be in your corner though, you'll be fine!!!

Posted by: Seanp156

I'm kind of thinking about it now.... In the past, I've always changed routines about every 8 or so weeks, and after getting this one ready to go, it seems a little weird to just stop and change after one week. I am starting to think a couple week break is best even though I just took a week off a little while ago, I'm just a little frustrated with my shoulders/hips etc at this point

.

When I switch gyms, and I can workout late I'll have pretty much all the time I need for any type of routine, it's not until school starts that I'll be crunched for time, during which I'll most definately give HIT a go, I'm just not sure about it so soon.

Posted by: shiznit2169

ya, maybe i ought to get out and get my own groceries. However, ill have to hide it or otherwise my siblings will eat it. They dont care, they will just eat it even if its mine.

Posted by: Seanp156

Heh, glad I'm the youngest.... But don't the younger ones usually stay away from healthy food?

Posted by: shiznit2169

my bro is 17 (his username here is reg56 if u didnt know) ..he's serious like i am but he does more of a football style training doing cleans and snatches, etc..

My sister who's 21 lifts as well and does a lot of cardio. She likes to stay in shape and does what we do, but is not as experienced nor does she use these forums or any bodybuilding site. I basically help her out and teach her a few things. Therefore, we all eat pretty much the same food groups we need everyday (cottage cheese, whole wheat bread, oats, tuna, chicken, etc..) so it runs out pretty fast.

Posted by: Seanp156

No, I didn't know your brother used that forums. That's cool your siblings are into it. Now that I think of it, my older sisters are pretty healthy too exercise and diet wise, but probably not to the point that I am.

Posted by: b_reed23

Quote:

Originally Posted by Seanp156

Bench Dips ..... I'm not used to getting into a good position with the weight on my lap.)

be careful, you don't wanna hurt something!!!!

Posted by: Seanp156

You just had to...

Posted by: Seanp156

Alright, well I just got back from the grocery and I got some glucosamine, MSM, and fish oil along with some other stuff.

I'm just gonna lie low for the next couple weeks, doing cardio probably 3 times a week. I don't even think I'm going to bother with BW exercises unless my shoulders start feeling better sometime soon.

Posted by: DeadBolt

Heya bud your private message box is full...time to stop doing that damn IM cyber sex and delete those bad mamma-jammas!!

Quote:

Originally Posted by Seanp156

Hey, do you think I should get my shoulder(s) checked out, or wait a week or two and see how they feel by then?

Right now they're kind of achy, but not incredibly painful... They don't look out of the ordinary or anything, but they definately don't feel normal either.
Sometime, when moved certain ways they crack like a knuckle would, which they've never done before.

Heya whats up big guy!

Yea I just posted in gary's journal about it but anyhow. Have you been lifting heavy for a while? Pushing to failure alot?

Right now it just sounds like your shoulder is really tight! Like mine is right now. What you need to do is start warming your shoulders up good everyday or so. Do some light rotator work and such just get some blood in there. Then maybe train lighter or so for a little bit...a week or two and see how it feels. Don't go to crazy but dont pussy out either!

You don't have a torn cuff I'm pretty sure because a) its both shoulders not just one and b) you would know it LOL the pain is insane!!

It really sounds like you benched wrong or your military presses were off...maybe even pullups were to heavy and you just strained the muscles a little to much. Just kick back enjoy the lighter weights for a week or so and then see how it feels.

Lemme know how ya do!!

Posted by: Seanp156

Hey Dead, haha I didn't realize my PM box was full... So, you don't think I should take a couple weeks completely off? I don't know... I don't really want to risk making them worse, but if it would make them better to do some light exercises, maybe I will... On things like deadlifts and shrugs, should I go lighter as well? Those lifts aren't directly working the shoulder, but the shoulders are still involved from holding the weight.

Also, it started a week ago, monday after I wide wide overhand pullups, my right shoulder as I've said clicked some at the top of each rep... The next day was chest day, and after BB flat bench and DB incline, I had Incline flyes: these are was really screwed them over, I think I went a little too heavy, and too low as well. I'd never done incline flyes before, only flat and decline.

What are some good rotar exercises I could do at home(on off days) to maybe loosen my shoulers up?

As for pushing heavy... Kind of, but I took a week off and went back to it last week which is when my shoulders started being bothered.

Until last week, my shoulders NEVER bothered me in the slightest.

Do you think I can continue with my rep range week this week as listed on page 12? Hahaha, of course, on page 13 of my journal...my shoulders start bothering me...

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

Hey Dead, haha I didn't realize my PM box was full... So, you don't think I should take a couple weeks completely off? I don't know... I don't really want to risk making them worse, but if it would make them better to do some light exercises, maybe I will... On things like deadlifts and shrugs, should I go lighter as well? Those lifts aren't directly working the shoulder, but the shoulders are still involved from holding the weight.

Also, it started a week ago, monday after I wide wide overhand pullups, my right shoulder as I've said clicked some at the top of each rep... The next day was chest day, and after BB flat bench and DB incline, I had Incline flyes: these are was really screwed them over, I think I went a little too heavy, and too low as well. I'd never done incline flyes before, only flat and decline.

What are some good rotar exercises I could do at home(on off days) to maybe loosen my shoulers up?

As for pushing heavy... Kind of, but I took a week off and went back to it last week which is when my shoulders started being bothered.

Until last week, my shoulders NEVER bothered me in the slightest.

Do you think I can continue with my rep range week this week as listed on page 12? Hahaha, of course, on page 13 of my journal...my shoulders start bothering me...

If the pain is that bad then maybe lay off for a week. Take another week of total rest off. If the pain is bad then take another week off etc but if its just tight I'd say warm your shoulders up REALLY good with some cuff work every time you workout and when you finish....super light of course.

Then continue working out but work around the pain and stay nice and light. its a killer on the ego but it will save you in the long run. Believe me I feel like a fag sometimes movin the weight I do but its just what needs to be done to heal the shoulder up ya know?

As for cuff work:
http://www.sportfit.com/tips/rotatorcuff/Zextly.html

http://www.orthoassociates.com/shoul...tm#shldr_exrcs
I do the external rotations with light db's-like 5lbs and then I do the extension with a seated HS row machine. I also do side laterals but with the light db half turned. The plate of the db should be at your hip then raise slowely elbow up then return to original position. Everything is like 12-20 reps.

I wish I knew the names of everything and pictures but I lost it all when my comp had a virus! Now I don't have shit LOL.

As for exercises. I still can't do shrugs without tons of pain and just recently have I added in direct shoulder work. I can still deadlift and shit like that but I don't do anything to heavy yet. Just do what you can and work to your best ability. These are the times when people say listen to your body...yea do that. If your body says no don't do it. Find something that doesn't hurt and work with it.

Posted by: Seanp156

I'm not exactly sure what you mean by the shoulder being tight. Wouldn't that involve the muscles more than the joints? After reading some of the sites you posted, I'm curious about a subluxation. Would there be a lot of pain involved in a subluxation, or would it just be more of an awkward feeling? Right now there's some sharp pain on occassion, but most of the time it's just a weird feeling... I don't really know how to describe it. As I said earlier, there seems to be some pressure on the collar bones/clavical as well.

Posted by: ihateschoolmt

Quote:

Originally Posted by Seanp156

I'm not exactly sure what you mean by the shoulder being tight.

Unflexible.

Posted by: Seanp156

I don't think that's the case then, I can make full circles with my arms right now with basically no pain, as well as other streches. They still just don't feel normal though...

Posted by: DeadBolt

Quote:

Originally Posted by ihateschoolmt

Unflexible.

Yea sorta of...also feels like alot of pressure on the muscles...sorta like someone is squeezing your entire shoulder.

Now I don't know the exact pain you have or what not but if it is bothering you alot and its not a pain like a hurt muscle then I'd go seek a pro and see what they say. If it were a muscle I think you would know it...its a pretty distinct feeling.

Posted by: Seanp156

Yeah it's hard to explain, but I've been noticing each day it feels a little better... Today, it almost seems like the collar bones are bothering me more than the shoulders...

Posted by: shiznit2169

sean, simple solution

find a hot girl
give her some hand lotion
let the massaging begin!

...for the shoulders of course

Posted by: Seanp156

MMmmmm, that sounds nice....

Annnnnnnyway, I went to the gym before I had work today and got a nice cardio session in, here it is:

Cardio – 30 mins elliptical 10/20 resistance, max crossramp, 3.15 miles, 440 cals

It's still probably gonna be a while before I lift again, at least a week.

Posted by: shiznit2169

you're right, taking a week off sucks. Im having this week off and im just sittin around having nothing to do. I am so bored and i feel like i am going back to my old skinny self. It's a mental thing. If im not in the gym, i feel like i did all the hard work for nothing.

Posted by: Seanp156

Heh, yeah it's mostly mental... One of my friends from school has been BBing since he was in middle school. Lately he's been slacking for the last few months, but he's not much smaller, and hasn't lost a whole lot of strength. Then again, his genetics are really good too.

After take a week or two off a few times, you get used to it, even if you do feel lazy. When I got my wisdom teeth out, I had to take a little while off too.

Posted by: shiznit2169

oh shit, u did? I have to get my wisdom teeth out pretty soon (2-3 weeks)

Posted by: Seanp156

Eh, it's really not that bad, I was really scared about it...

All in all, I only had to stay off the weights for a week... I did lose about 6lbs, but I gained it all back and then some inside of a week or two. Also, when I went back I'd hardly lost any strength.

Posted by: b_reed23

I had all 4 of mine cut out at one time, I was out of the gym for 2 whole weeks, I had an infection though...my head wouldn't stop throbbing!! maybe yours will go better shiznit

Posted by: Seanp156

I got all 4 of mine out at once too, and I was only out of the gym for a week (no complications). It's also a got idea to swish with salt water a couple times a day after the operation (don't create a vacuum when you do it though, than can make a dry socket which you don't want.)

It's 4 AM and I have no idea why I'm up this late... my summer schedule is always so messed up... I stay awake until 4-5 am and get up at like 1-2 PM...

Posted by: shiznit2169

i'm only getting 2 of mine out, they are both on the top because i do not have any on the bottom. I really cannot afford to take another week off when i get them out so i am going to suck it up and ride it through unless it's really painful or my cheeks get all puffy?

Also, ive been staying up really late and waking up around 12 noon. However, ive been going to bed earlier around 12-12:30 and getting up earlier around 10 am. I'm tired of getting up so late and having a half of a day wasted especially if i have work that day. I'm not falling into that old habit again so i will be an early riser to get my meals in and go to the gym before work.

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Sean's going for strength.

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