Sean's going for strength. [Forum Archive]

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Sean's going for strength.

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Posted by: Cris2Blis

hey sean! are you going to red white and boom this weekend? my friend is trying to get me to drive up on friday... have u been?

Posted by: Seanp156

I wasn't exactly planning on it, but it's possible if my friends want to... I have gone before, but it can get a little annoying sometimes with all the traffic and crowds.

Posted by: Seanp156

Alright, it's settled I'm going to the doctor. I have to get a physical before I go to college anyway, so I'll just see what he thinks about my shoulders at the same time... Hopefully I can get an appointment Friday, I'll let you guys know how it turns out.

Also, when I head back I think I'm gonna change deadlifts I little... I don't really think it's a good idea to be doing any type of deadlift 2 times a week, so I'm gonna leave SLDL's out on Power week and just have full deads on back day. Then on Rep Range week, I'll take full deads out on back day, replace them with hyper extensions, and do SLDL on leg day.

Then Shock week... I'll have to think of some way to change it around...

Posted by: Archangel

Glad your goin to the Dr.!!! Your plan of attack sounds great to me!!!

Posted by: Seanp156

Thanks Arch, I really hope I'm not gonna be out too long... Hope my strength comes back quick when I start again !

Posted by: shiznit2169

heyo sean, dont be up too late again!

Posted by: Seanp156

Haha, I'm sure I will be. It's 1:15 AM and it's time for DINNER !!!!!

Posted by: DeadBolt

Heya bud glad your goin to the doctor! Hope all works out!

Do you have any problems with your back or anything that you can't DL twice? I do deads (full, rack, sumo) and SLDL's each week. Once for back and once for legs. If the SLDL's are hitting the back that much try and work on the form. It will hit the back but if you focus on your hips moving rather then your upper torso it will hit the hams and glutes much more!

Damn I remember those days LOL. Where I could sleep 14 hours of the day straight. Man my summer I been getting up at 6:30am for summer classes every damn day! Not anymore though...just finished my finals!

Posted by: Seanp156

In generally I think my family might have somewhat week bones/joints. My oldest sister used to run cross-country and a few years ago she has some hip problems that needs to get check and treated with physical theoropy. Then my other sister (still older than me, but in the middle) is a ballet and tap dancer and she has some back problems, so I think it might kind of run in the family.

I don't know, I kind of just feel like it'd be better for me to do em once a week for a while. On SLDL I do concentrate a lot and try to make sure I feel a good strech in my hams and I usually do, but I can also feel it quite a bit in the back at the same time.

I just got up about 40 minutes ago.... 11:40 AM...went to bed at 4:00 AM, so it's really not that much sleep

Posted by: shiznit2169

4 am? wtf are u doing up so late? Theres nothing on tv that late and the forums are dead.

Posted by: Seanp156

I dunno, I just stayed out with some friends before they went to Europe one night, and I got home at 5:30 AM... Since then I can't really go to sleep before 4:00 AM

.

As for what I do so late... Usually reading, browsing the web, or drawing... And eating

Posted by: Seanp156

Alright, just got back from doing some cardio... I'm sitting here soaked though, it's been storming the last few days and when I left to go it was absolutely puring. I was hardly outside between getting in my car.

Cardio – 30 mins bike 12/20 resistance, 7.52 miles, 14.9 mph average 334 cals?

It's so tempting to start lifting again... It's hard going to the gym and just doing cardio and staring over at the weight section...

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

It's so tempting to start lifting again... It's hard going to the gym and just doing cardio and staring over at the weight section...

Its better in the long run dont worry bud!

Yea now I would say wtf are you up so late for but man I use to do the same shit. I use to just drive around with my friends causing hell or chill at my firehouse till like 5-6am. Then sleep all day! Then wake up surf the web and go back out again LOL.

Posted by: Seanp156

Haha, I don't think there's any harm in staying up late as long as I still get enough sleep

.

I just had a thought... If my hips are bothering me a little (not nearly as bad as my shoulders are right now) would it be a good idea to use the hip adductor machines? I know it's generally viewed as a "girl" thing, but if it helps me, I could care less.

Also, instead of going to the regular doctor to see about my shoulders, I'm gonna go to a sports doctor.

Posted by: Archangel

Quote:

Originally Posted by Seanp156

Thanks Arch, I really hope I'm not gonna be out too long... Hope my strength comes back quick when I start again !

You'll be just fine, trust me, your doin the right thing!!!

Posted by: Seanp156

Once I get back into it, I'll be fine(unless I screw up again) but right now it sucks....

Honestly, I don't want to say this, but I've had pizza three times in the last week... Last night I had a friend over and we got a medium pizza and each ate half of it.

I feel like I'm becoming my lazy self again not lifting and all... I honestly feel like I'm getting fatter and losing muscle mass each day

. Other than the pizza, diet's been pretty much the same except not eating as much which is fine while I'm not lifting.

Shoulders are actually feeling pretty good today

, but the collar bones still feel a little weird, I'm not really sure what's up with that. I still have yet to make it to the doctor, but it'll be sometime next week (friday at latest).

Posted by: shiznit2169

it's hard to resist pizza. It's my absolute favorite food and friday night is always pizza night in my family. God the smell of it makes me crunge.

Posted by: Seanp156

It's more circumstances that I give in to getting it... Once was Friday (around 7:00 pm) my family went out to the local pizza place with some other friends, so naturally I had pizza there. Later, I went out with some friends and we were out pretty late after a movie and hanging out so we went to a place that's open really late and had pizza then (it was around 4:00 AM). Then the other time was last night

Posted by: DeadBolt

If the hips are hurting try stretching them really good every day and do some extra warmups. You can really hit the hips alot through all your leg and back work without realizing it. You may have just changed you stance slightly and now your sore.

Watch the amount you run; running will really kill the hips if done wrong...try the elyptical or bike but do some extra warmup time on that before cardio....like double your current warmup at a low intensity.

Before lifting do some warm up cardio to get the hips set. Then maybe some very very light stretching. After lifting do some more light cardio to stretch em out some then do a good solid stretching session of the legs and hips.

Posted by: DeadBolt

MMmmmmm Pizza

Posted by: Seanp156

Quote:

Originally Posted by DeadBolt

If the hips are hurting try stretching them really good every day and do some extra warmups. You can really hit the hips alot through all your leg and back work without realizing it. You may have just changed you stance slightly and now your sore.

Watch the amount you run; running will really kill the hips if done wrong...try the elyptical or bike but do some extra warmup time on that before cardio....like double your current warmup at a low intensity.

Before lifting do some warm up cardio to get the hips set. Then maybe some very very light stretching. After lifting do some more light cardio to stretch em out some then do a good solid stretching session of the legs and hips.

Sounds good, what type of streching is good for the hips? BTW, I stopped running just normally, so I mostly just do things like the elliptical and bike for cardio now. I used to warmup 5 mins on the bike before each w/o then I stopped, not really sure why so I'll probably start doing that again. I also did change the stance on my squats a while back, maybe my hips don't like it? (After I changed I probably should've gone fairly light so I could adjust.)

So yeah, what are some good streches for the hips?

Posted by: Seanp156

Just got back from the rec center today and after cardio I decided to do some light work, nothing much though. The shoulders themselves feel quite a bit better, but my collar bones seem like they have some sort of stress on them (as I've mentioned before, I broke my left collar bone 3 years ago). Also, on deadlifts I tried them wide stance (sumo style) for the first time, just with the bar for weight and it felt like hell on my right hip. When I got to the bottom my right hip felt like it was going to pop or something, so I just did the rest narrow stance... I'm thinking maybe the way I'm built, I'm not made to wide stance deadlift or squat at all.

7-2-05

stretch

Cardio – 30 mins elliptical 10/20 resistance, max crossramp, 2.99 miles, 420 cals

BW dips x 12

Shoulder press machine – 40lbs 6 reps, 55lbs, 6 reps, 70lbs, 6 reps, 85lbs 6 reps, 100lbs 6 reps
(I was feeling pretty good about these...years ago when I was overtraining, 85lbs was the most I could do for maybe 5 reps and I was cheating a TON to get that up, but these were all easy even after being away from things for a while and having some shoulder/collar bone issues)

Deadlifts – 135lbs 6 reps

stretch

Posted by: Archangel

Lookin good there, I sent you a reply to your PM, but you need to delete some old messages or someting, said you have no more space!!!
I have to do mine wider for the most part, if I go narrow too much my knee and hips hurt me!!! Funny how we are so similar and yet so different huh!!!

Posted by: Seanp156

Ah sorry, I just deleted some... Try it now if you want.

On a random note, I just let my dog outside and I was outside with her... She went, caught, and killed a full grown rabbit... I was so mad... There's been a few rabbit nests in our backyard before and she's gotten some of the babies in her mouth before but she never killed them... She didn't hesitate to kill this full grown one though... Ughh

Posted by: shiznit2169

hey sean, i think you may have some stress on your collarbone because of dips. Normally when i do dips, i start to feel the "good burn" on my collarbone and it feels like im stressin it too much but it's fine after a few minutes. Have you ever noticed that?

As for the dog, there are lots of rabbits around my neighbordhood. Everyday i always see a few foxes walking around huntin for prey. Hell, i even saw 3 BIG DEERS, YES DEERS walk right across my lawn. I was like

Posted by: Seanp156

Haha, that's funny about the deer. No, it's not the dips that did it. My collar bones have felt like that even since my shoulder incident, and they felt like that before I did the dips.

I know what you're saying though, before they felt like this normally, they would have some stress on the from dips, but that's not what's doing it right now.

Posted by: MorteSubite

Nice workout, just keep taking it easy til you're good enough to get back into the swing of things. Jumping back into training prematurely is way too easy to do!

Posted by: Seanp156

Yeah, I'm definately taking it easy... I just felt like I had to do SOMETHING else except cardio today... I think that's more mental than anything, it's not like the dips, deadlifts and machine presses are going to help me grow right now

Posted by: DeadBolt

Yea I would stay away from wide stances...beyond shoulder width really. And don't do anything heavy those will all destroy your hips right now. Just keep light and little by little widen your stance so you can adjust.

I remember the first time I did sumo's. I went right from conventional deads for months to super wide sumo's. I was hurtin for weeks b/c my hips were so sore...same with wide squats.

Hmm stretches...I don't know their names but one is sit down on like a bench. Put one leg up on the other. Like when a dude is chillin and puts one ankle on the other legs knee. Understand? Then just slightly push down on the knee that is elevated and it will stretch the hip flexors out.

Here are some others for ya:
http://www.bodyresults.com/E290-90.asp
http://www.climbing.com/techtips/ttsport219/

Posted by: Seanp156

Sounds good, although I'm not really sure how much I should widen my stance each time. Maybe I shouldn't even really worry about that right now with my right hip acting up. I'm pretty sure I can do more weight with a wider stance, but it's not worth the risk of my joints.

Posted by: shiznit2169

sean, just start with a normal stance for now. Each week, just widen your stance little by little and maybe you will adapt to it or stop if you are experiencing pain. I'd take small steps rather than going from conventional to sumo all of a sudden.

Posted by: Archangel

Quote:

Originally Posted by shiznit2169

sean, just start with a normal stance for now. Each week, just widen your stance little by little and maybe you will adapt to it or stop if you are experiencing pain. I'd take small steps rather than going from conventional to sumo all of a sudden.

Posted by: b_reed23

sean, I bet you were in there doing your cardio and thinking that everyone else was having fun...

you couldn't help yourself, who could blame you!!

Posted by: Seanp156

Exactly

. On another note, lately my shoulders + collar bones have been feeling pretty good. They feel probably around 90-95% normal. The only thing that's annoying about them is the occasional popping/clicking.

My right hip on the other hand is kind of annoying... It feels like it needs to pop, like it has a kink in it or something.

Going to the sports doctor Wednesday, and then the family doc thursday for a physical

.

Anyway, with any kind of luck I'll be switching gyms this week and possibly starting back on the lifting on the 7th which happens to be a leg day.

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

for a physical

Turn your head and caugh...and again!

Glad to hear the shoulders getting better. Just take it easy on them and don't push yourself to fast. Give them time to heal and when you do go back take it nice and easy.

Posted by: Seanp156

Just got back from the gym today... Didn't feel too bad... No pain, but it feels a little awkward.

7-5-05

Cardio – 30 mins Bike, 11/20 resistance 7.x miles 320 cals?

DB Flat bench – 35lbs 8 reps

DB Flat Flyes – 20lbs 10 reps

Cable Flyes – 20lbs 10 reps

2nd set – 25lbs 5-6 reps

Posted by: Cris2Blis

no pain today, that's a good sign!

Posted by: Seanp156

Yes, it is but there's still the occassional clicking + popping which I never had before...

Posted by: Archangel

Just take it slow, glad no pain, thats a good sign!!!

Posted by: FishOrCutBait

Its great that theres no pain, man! But that popping and clicking is a scary thing, isnt it?

Posted by: Seanp156

Yes, it is...quite annoying... Hopefully the doc will have good news today.
My chest is actually sore from the little workout I did yesterday though

Posted by: MorteSubite

Nice cautious workout. Hoping for good news!

Posted by: Seanp156

Alright, just got back from the doctor with pretty good news...

In regards to the shoulders he said the major issue is muscle imbalance... Some muscles getting bigger + stronger while others (mostly stabilizers) aren't keeping up.

In regards to the hip, he said that what I'm experiencing is fairly normal and if I can change the amount of pain but just adjusting my stance, then to do so.

So basically, he's going to have my doing physical theoropy 3 times a week for 4 weeks, and then I'm supposed to continue with it at home.

So, after I switch to the World Gym(hopefully tomorrow?) I'm just gonna take it light for a couple weeks and either go back to squating narrow stance, or just try out the Hack Squat machine they have for a while (never used one).

Posted by: shiznit2169

Quote:

In regards to the shoulders he said the major issue is muscle imbalance... Some muscles getting bigger + stronger while others (mostly stabilizers) aren't keeping up.

probably because you are working some parts more than others. It's important you target all parts (front, side, back) of shoulders so it's proportional.

Posted by: Seanp156

I don't think it's that, he mentioned some small stabilizer in the back that stabilizes the shoulders... Front delts probably get enough work from benching, and I'm sure rear gets enough from rowing.

Posted by: shiznit2169

ya, i guess

when do you leave for school by the way? What you plan on doing for your diet? How you going to eat oats, meat and all the crap most schools dont have. Its gonna be tough.

Posted by: Seanp156

I don't know... I'm just going to eat what they have and eat the healthier options they have... I'll still use whey, and then maybe I'll try to stash up on canned tuna every so often. Maybe I'll stash up on some healthy cereal to get my oats/granola in....

I'm not really going to worry about it a ton, I'm going to be busy enough as it is with school and actually getting workouts in. I'll just do the best I can with diet with the time + resources I have available.

Posted by: Archangel

Awesome news, glad to hear that!!! Now would be a great time to go light, slow and build up your balance, I bet your releived!!!

Posted by: Seanp156

Yes, I think it's a good idea. The amount of weight and sets I did yesterday was hardly anything at all, but I'm actually pretty sore in the chest today.

Posted by: Archangel

I can imagine!!! Just keep it simple, and you'll be just fine!!!

Posted by: Seanp156

Well, Angel... You'd be proud to know that yesterday's workout was basically HIT style, very very little RI's...at most 30-40 seconds on between the two sets of flyes, but other than that it was just the time setting up that I had for rest. I went somewhat close to failure as well, probably a couple reps away to play it safe.

Posted by: Archangel

Quote:

Originally Posted by Seanp156

Well, Angel... You'd be proud to know that yesterday's workout was basically HIT style, very very little RI's...at most 30-40 seconds on between the two sets of flyes, but other than that it was just the time setting up that I had for rest. I went somewhat close to failure as well, probably a couple reps away to play it safe.

Have you done any reading on HIT? I seriously recommend it for you!!! You'd be suprised how hard it HITs you!!! I'm still sore as hell on my chest and back, traps hurt too!!!
Now my legs, thats another story!!!

Posted by: Seanp156

Yes Angel I have done some reading on it...That's like the 30th time you've recommended it for me

. Just messing with ya, but I am probably going to start an HIT routine when school starts up around late August when I'm more stressed for time.

Posted by: Archangel

Sorry!!! Good luck in what ever you do my Friend!!!

Posted by: Seanp156

Haha, don't worry about it, I just thought it was funny.

Posted by: Archangel

Quote:

Originally Posted by Seanp156

Haha, don't worry about it, I just thought it was funny.

Posted by: Seanp156

Well lately, my diet's been pretty horrible and my current gym membership's run out, so I need to switch now. Work's been a little tough this week. It'd be nice if I didn't have to go in today, or if I had a short day so I could go ahead and set up a new membership and maybe get a workout in tonight. I also need to get to the store for food....

Posted by: shiznit2169

ya, it's tough gettin around work. My boss made me work more hours because so many people have gone away on vacation. I usually only worked 18 hours a week, now its 25-28.

Posted by: DeadBolt

Quote:

Originally Posted by shiznit2169

ya, it's tough gettin around work. My boss made me work more hours because so many people have gone away on vacation. I usually only worked 18 hours a week, now its 25-28.

God I wish I could work that many hours. I pull minimum of 40...and if I wanted I could stretch my OT to like 50-53 hours a week!!

Posted by: b_reed23

must be nice to only work 28, I usually work 54-60

Posted by: shiznit2169

but i am only a part time worker. I'm just making some money before i go off to college. I'll be working the same amount of hours as you guys once i get a full time job in the future probably.

Posted by: Cris2Blis

Quote:

Originally Posted by Seanp156

I also need to get to the store for food....

me too... first one there wins

u at world gym now? have your first workout there? like it?

have a good weekend!

Posted by: Seanp156

I think I already won the store race yesterday

. I haven't joined World's yet, so I have an excuse to be lazy right now

Posted by: MorteSubite

Join so you don't have any excuses

Posted by: Seanp156

Hopefully I'll be joining tomorrow and get my first w/o in monday.

Posted by: Archangel

Quote:

Originally Posted by Seanp156

Hopefully I'll be joining tomorrow and get my first w/o in monday.

Posted by: DeadBolt

Heya man how goes it?! OK so today should have been tomorrow where the workouts?!?!?!

Didn't think I would let ya slide by that one did ya!

Posted by: Seanp156

...Uhhh yeah..........

Posted by: Seanp156

Alright, I just got back from signing up at the World Gym and I think I'm going to love it... The atmosphere there seems so much better than the rec center. There are way bigger guys there, and SO much more equipment. The cardio room has like 40-50 cardio machine there, and then they also have a spare cardio room with another 12 or so. I can't wait to go tomorrow !!!

This is the one I'll be going to for now: http://www.worldgymohio.com/gyms_index.asp?g=n

And this is the one I'll be going to during college:
http://www.worldgymohio.com/gyms_index.asp?g=c

Posted by: shiznit2169

whoa, sick gym dude.

This is the gym i go to, just click on virtual tour and strength/cardio. They dont have much to show but it's decent.

http://www.rodmanhealthandfitness.com/

Posted by: Archangel

Gym look great, lookin forward to following your w/o's with more equipment to use!!!

Posted by: Cris2Blis

glad you like the new gym, sounds awesome! spot any hotties?

Posted by: Seanp156

Hehe, not yet... I better check the cardio rooms

Posted by: Archangel

Quote:

Originally Posted by Seanp156

Hehe, not yet... I better check the cardio rooms

Posted by: Seanp156

WTF?

Posted by: DeadBolt

With a gym like that I'm sure there will be plenty. This is the first summer that the females are out numbering the guys and man am I LOVING it!!!

Posted by: Seanp156

Wow shiz and Arch, somehow I missed your posts... The first one I saw after mine was Cris'.

Shiz, your gym doesn't really look bad at all, I'm suprised they don't have a few power racks.

I really like the feel of the new gym, but it's going to take me a while to get used to it, where all the machine and equipments are, etc... They staff said that you can have a free session of just being shown where everything is, but I'll probably just find most of it myself, or ask if I can't find what I need.

Posted by: Cris2Blis

ARCH- stop posting my pics online for everyone to see!!

Posted by: b_reed23

holy cow, that leather thong would really start to rub the wrong way after a couple sets of squats/deadlifts!!!!

Posted by: Cris2Blis

i'm sure she'd have plenty of "spotters" to watch for that problem...

Posted by: b_reed23

that is f-ing hilarious!

Posted by: Seanp156

Quote:

Originally Posted by Cris2Blis

i'm sure she'd have plenty of "spotters" to watch for that problem...

For sure.

Posted by: Seanp156

Tonight's workout was pretty awesome, I love the new gym after my first workout there. I also love the fact that I can go any time I want during the week... I got there around 10:10 PM and left around 11:30 (kind of long...). I also saw a co-working of one of my friends there that I've met before. If he goes there that time regularly, I might have a spotting partner.

It's nice actually having a mirror while doing deads, rows and shrugs... I've noticed that when I'm under strain (deads, shrugs, rows etc) my whole upper torso (neck, traps, shoulders, chest) look freaking big(relative to me) compared to my arms, my arms look tiny while doing those movements... It's weird looking at how big my neck is under strain, it's easily bigger than the width of my jaw.

Also, joint problems (shoulders + right hip) virtually dissapear while working out... Once the endorphins get going, I don't notice anything at all. I have my first physical theorapy session wednesday at 9:30 AM. That sucks for me because ever since summer started, I'm used to getting up around 11:00 AM to 1:30 PM.... One day I even have an 8:00 AM session....That's just NOT right during the summer....

I did see a few nice looking gals tonight

.

I'm really liking the new gym though, and I got a decent overlay of where most of the equipment is, although I still need to scout out a few things. The hanging leg raise stand they have is MUCH nicer than the one I used to use. It actually has adjustable handles and it feels much more natural. The cable crunches also felt like they actually hit my abs today which they didn't much at all at the old place. They also have a few belts for weighted pullups and dips, so that's something to grow into at least.

Also, my hands got pretty torn up. I'm not used to the barbells they have, but they're definately harder on my hands than the old ones, but callouses will take care of that.

My strength was below average, but I'd expect that after taking a couple weeks off, not having a great diet, and besides I am trying to take things a little easy.

Tomorrow's chest day and I'm wondering about bench press... Should I just do it normally, try suspended, or use DB's? Sorry for such a long post, but I'm excited and happy about the new gym, here's the w/o.

START WORLD GYM

POWER WEEK

Monday

7-11-05

Stretch

Deadlifts

1st set – 135lbs 8 reps

2nd set – 155lbs 7 reps

3rd set – 155lbs 6 reps

BB Bent Rows

1st set – 135lbs 9 reps

2nd set – 135lbs 7 reps

3rd set -135lbs 6 reps

BB Shrugs

1st set – 185lbs 6 reps

2nd set – 155lbs 12 reps

3rd set – 155lbs 12 reps

CG Pullups/Chinups(what’s the difference, honestly?)

1st set – BWx 6

2nd set – BWx 4

Hanging Leg Raises

1st set – BW x 20

2nd set – BW x 15

Cable Crunches

1st set – 60lbs 12 reps

2nd set – 80lbs 14 reps

3rd set – 100lbs 12 reps

Cardio – Elliptical: 20 minutes Max Crossramp, 10/20 resistance, 267 cals

Stretch

Posted by: DeadBolt

Glad the gym is worth it man...sounds great.

Chinup=palms facing your face
Pullup=palms facing away

The injury you have is in the first stages of a strain. You should be doing the extra warm up and cool down then ice after working out to stop the radiating heat, bleeding, and swelling!

Posted by: Cris2Blis

Quote:

Originally Posted by Seanp156

Tonight's workout was pretty awesome, I love the new gym after my first workout there.

why don't you marry it...

glad you like the gym!!!!!!!!!

maybe you'll want to get some gloves so you don't tear up your paws...?

Posted by: Seanp156

Quote:

Originally Posted by Cris2Blis

why don't you marry it...

glad you like the gym!!!!!!!!!

maybe you'll want to get some gloves so you don't tear up your paws...?

What are you, like 8?

.

I already have gloves... I've stopped using them to get callouses so I won't need them anymore

Posted by: Seanp156

Quote:

Originally Posted by DeadBolt

The injury you have is in the first stages of a strain. You should be doing the extra warm up and cool down then ice after working out to stop the radiating heat, bleeding, and swelling!

What would you suggest for extra warmup and cool down for my shoulders and hip? I'm already doing stretches before and after... I think I'll go ice my hip while I watch TV for a bit now...

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

What would you suggest for extra warmup and cool down for my shoulders and hip? I'm already doing stretches before and after... I think I'll go ice my hip while I watch TV for a bit now...

For warm up ride the bike or do the elyptical for like 10-15 minutes nice and easy. Then stretch, then workout, then elyptical for another 10-15 minutes then stretch again. For the shoulder do some light cuff work before and after your workouts.

Believe me that is the easy version of a warmup. If you were to do the proper version you would add over an hour of extra warmups that no one ever takes the time to do.

Posted by: shiznit2169

wow dude, i'm jealous. I wish there was a world gym around here.

Quote:

It's nice actually having a mirror while doing deads, rows and shrugs... I've noticed that when I'm under strain (deads, shrugs, rows etc) my whole upper torso (neck, traps, shoulders, chest) look freaking big(relative to me) compared to my arms, my arms look tiny while doing those movements... It's weird looking at how big my neck is under strain, it's easily bigger than the width of my jaw.

I feel the same way. When i am my normal self, i dont look as big as compared to when i lift in front of the mirrors. I honestly look like a beast and wish i would STAY that way after my workout.

Quote:

I did see a few nice looking gals tonight

It's always need to see a few chicks in the gym. For some reason, my strength just goes up when they are in there. lol, ego boost!

Quote:

CG Pullups/Chinups(what’s the difference, honestly?)

1st set – BWx 6

2nd set – BWx 4

I think the difference is that chinups also target your biceps more and it's easier (well for me) than a regular pullup. If you are asking the difference between the two, a chinup is a palms-facing you (supinated) pullup. A regular pullup is a palms-facing away (pronated) pullup.

Quote:

Hanging Leg Raises

1st set – BW x 20

2nd set – BW x 15

Did you do these like hanging off a pullup bar without any back support? If so, how do you do these? Everytime i try them, i swing back and forth like crazy after 2 reps. I always have to touch the ground with my feet to stop it but it's not even worth it.

Lastly, you're also right about getting up early. I feel so groggy after a long nights sleep. In fact, i have work in a few hours and today is leg day so i have to fricken lift at 11 AM. Wow, wish me luck.

Posted by: Seanp156

Quote:

Originally Posted by DeadBolt

That sounds alright... As it was last night, I stretched, then biked for 5 minutes, worked out, then did cardo for 20 minutes and stretched... I guess I should try and find some cuff warmups I can do.

Posted by: Seanp156

Quote:

Originally Posted by shiznit2169

No, I do them on a stand made specifically for leg raises and it has a back support. I'd imagine it would be really hard to do it on a pullup bar, sometimes I start swinging a little just doing chinups.

Posted by: MorteSubite

Good w/o Sean! Glad you're liking the new gym.

Deadbolt and shiznit have made me question myself. I always thought chins had your palms facing away (overhand grips) and pullups were facing you (underhand)....

http://www.exrx.net/WeightExercises/.../WtChinup.html

If chins are palms facing you, then I've been doing pullups this whole time.

Posted by: shiznit2169

Quote:

Originally Posted by MorteSubite

Good w/o Sean! Glad you're liking the new gym.

Deadbolt and shiznit have made me question myself. I always thought chins had your palms facing away (overhand grips) and pullups were facing you (underhand)....

http://www.exrx.net/WeightExercises/.../WtChinup.html

If chins are palms facing you, then I've been doing pullups this whole time.

uhhh...

i guess you might be right. I could have been wrong the whole time. I dont even know.

Posted by: Seanp156

Everyone's confused about it now... I always thought pullups were close grip underhand, and chins were wide grip overhand... I don't know... Anyway, I'm getting ready to hit the gym, post when I get back.

Posted by: Archangel

What are ya waiting for, Hit the gym and post!!!

Posted by: Seanp156

Tonight's w/o was fairly decent... Only thing I didn't like was minor popping/clicking in the shoulders during biking cooldown after lifting... Wasn't painful or anything... just annoys me because it was never there before.

Deadbolt, I have a question for you. As far as icing goes, should I ice right after I get home from working out, or is it alright to get a shower first, then ice? Also, if I shower first, should I take a hot one, cold one, or in the middle, or does it matter?

I experimented with suspended bench pressing today and I found I like it quite a bit. It involves setting safety stops (usually in a power rack) right at, or a little above your chest level. You then put the bar on the safety stops and start the lift at the bottom. I like it because you never feel like there's a risk of dropping the weight, and you can always be sure about the weight you're doing.

While most of my weight lifting strength hasn't gone down MUCH (it has gone down a little over the break), my BW exercise strength seems to have gone down the crapper, at least for now... between pullups/chinups (WHATEVER YOU CALL CLOSE GRIP UNDERHAND!) getting 4-6 reps, then dips today at 5-6 reps with just my BW.

I have my first physical theorapy session tomorrow morning... I pray I can manage to get up early enough to get some breakfast and get there on time...

7-12-05

Chest

Rotator Cuff exercises at home before leaving

10 minutes elliptical warmup

stretch

BB Flat Bench Press

1st set – 135lbs 4 reps (suspended)

2nd set – 135lbs 6 reps (non-suspended)

3rd set – 125lbs 6 reps (suspended)

DB Incline Bench Press

1st set – 35lbs 9 reps

2nd set – 40lbs 8 reps

DB Flat Flyes

1st set – 20lbs 10 reps

2nd set – 20lbs 8 reps

3rd set – 20lbs 8 reps

Chest Dips

1st set – BW x 6 reps

2nd set – BW x 5 reps

15 minutes bike cool-down/cardio

stretch

Posted by: b_reed23

great lookin workout Sean, glad you like the new gym, it sounds awsome!

Posted by: Seanp156

Thanks Billie, I'm glad I like it too. One minor thing I don't like are the benches... Most of them are none-adjustable flat benches either by the DB's or at a regular bench press... I do my benching in a power rack (b/c I have no one to spot). The power racks are pretty much at the opposite end of the gym from the other benches, so I pretty much have to carry a bench across the gym to a power rack, the benches dont have wheels either... Again, it's something minor, but a little bit of a hastle.

It's 3:00 AM here and I have to get up in about 4.5-5 hours... I can't fall asleep, it's too frigging hot....

Posted by: MorteSubite

Good w/o Sean! What's the suspended / nonsuspended for your bench?

Posted by: Seanp156

It's in my original post

Posted by: Seanp156

Ok, the physical theorapist examined my shoulders today and gave me some isometrics to do 3 times a day. He look at my shoulder blades during certain movements and noticed they kind of flare out which supposedly shows that the stabilizers are weak.

He also said to lay of pressing and overhead movements for a week. So, no benching, no military press, no lat pull downs. If anyone has ideas on things I can replace with those that'd be nice. For benching I'm just thinking of throwing is some cable flyes and maybe doing more dips. For military press, probably upright rows and side laterals, then I don't really have any idea for lat pull downs.. I guess various rows.

Posted by: shiznit2169

how about CG seated rows and other types of seated rows?

Posted by: MorteSubite

Ah... I need to read more carefully!

Posted by: Archangel

How bout one of my fav's, Bent Over Rows!!! Sounds like a good plan of attack there BRother Sean!!!

Posted by: Seanp156

Already doing bent over BB rows and DB rows... Like I said, I'll probably just do various types of rows instead of lat pull downs for a while.

Posted by: DeadBolt

Yea you can go and take a shower. Its doesn't matter how hot....just don't cook yourself!! But once you get out ice it for 20 minutes then rest it for 40. Repeat that 3 times minimum! Believe me it works. I've had it to where I sprained my ankle and needed crutches to walk. So painfull and solen like a motha. I went into class with crutches and walked out the end of the day. I iced and rested for 8 straight hours and I was fine in a day.

Didn't I already tell you to lay off those movements LOL. Def don't go heavy...stay in the 8-12 range for now. Try more DB work from now on to strengthen up your stabilizers. When your arms are locked into one plain of motion with BB's it tends to not hit the stabilizers as much. Work with some more DB's for a while to help that problem.

As for other chest work...hmm maybe cable x overs, peck deck, dips aren't to great of an idea puts a ton of stress on the shoulder; but hell if you can get away with it and have no pain do it. For back I guess this gives you a great chance to try out all the new machines in your new gym LOL.

Posted by: Seanp156

Hehe, yeah... I just has physical therapy for the hip today and they said it was a light strain, and also to lay off squats, leg press, and any other like motions... So basically, that leaves me with leg curls, extensions, and calf raises for tonight... Any other ideas for hams and quads? (no SLDL for now).

The thing is, I hardly do any BB work, mostly I used DB's. Only time I use the BB really is occasionally for flat benching, squats, deadlifts, and BB curls. I don't like it for military press much.

I am icing my shoulders 2-3x a day for 15 minutes.

Posted by: Seanp156

Today's leg day kind of sucked... It was the best it could be for not having squats or leg press I suppose... I did try the Hack Squat machine out with REALLY light weight (90lbs and less) just to see how it felt, and I don't think I like it much... It seems to stress my knees quite a bit, even with light weight.

I did like the lying leg curls and standing calf raises, they seem to hit the target muscle better than seated curls and raises.

Also, I didn't record weights and reps today... Just didn't feel like it.

*EDIT* - Also, I'm thinking I'd like to cut for a little while, but I have virtually no experience in doing so... I'm starting to cut the definate bad foods out and lower calories a bit, but it's guesswork at this point. As far as dairy goes, I don't have much, but usually with my protein shakes I have 16 oz of 1% milk 2-3 times a day... Should I try using water, or would skim milk be alright for cutting? Other than that, I mostly eat eggs, tuna, whole wheat bread, oats & granola, chicken, steak, vegetables, and salad. I used to have some amount of peanut butter each day, but I'm starting to cut that out as well.

7-14-05

Legs

Warm-up on bike for 10 minutes

Lying Leg Curls – 3 sets 10-16 rep range

Leg Extensions – 4 sets 8-12 rep range

Standing Calf Raise Machine – 3 sets 10-14 rep range

Cardio – 15 minutes elliptical, interval course, 1.52 miles, ~215 cals

stretch

Posted by: MorteSubite

glad you had some good exercises in the wo with leg curls and calf raises

Skim milk is fine (and makes a better shake too)! I'd try just going 500 cals below your maintenance level for a week and see how it goes..

Posted by: Archangel

Quote:

Originally Posted by MorteSubite

glad you had some good exercises in the wo with leg curls and calf raises

Skim milk is fine (and makes a better shake too)! I'd try just going 500 cals below your maintenance level for a week and see how it goes..

Posted by: Seanp156

Well... I have no idea what my maintenance level is; I've been on a slow bulk for so long. I have been staying steading at 177-180 for a LONG time though, so I guess I'm pretty much at maintenance now

.

I haven't added up calories and macros for a while either, so I should possibly re-evaluate my overall diet...

Posted by: shiznit2169

Quote:

Originally Posted by Seanp156

Well... I have no idea what my maintenance level is; I've been on a slow bulk for so long. I have been staying steading at 177-180 for a LONG time though, so I guess I'm pretty much at maintenance now

.

I haven't added up calories and macros for a while either, so I should possibly re-evaluate my overall diet...

i desperately need to as well. I went from 155 to 178 in 3-4 months but now i have been stuck at 178 for a while. I feel like i am eating more than usual but i guess it's not enough? As far as macronutrient ratio's and cutting, i really need to get that down. I've been too lazy just eating what i normally eat everyday (good food) but i don't portion everything right and count up the calories, etc..

Posted by: ihateschoolmt

I'm having the same problem as you two. The only thing I can recomend is progressive overload and add around 200 calories a day. Your body doesn't want to gain weight, you have to make it.

Posted by: shiznit2169

Quote:

Originally Posted by ihateschoolmt

I'm having the same problem as you two. The only thing I can recomend is progressive overload and add around 200 calories a day. Your body doesn't want to gain weight, you have to make it.

ya, but that's tough to do when you're living in a family of 6. Grocery shooping saturday, food gone by wednesday and left with scraps..especially since my brother is training and eating healthy like i am.

Posted by: ihateschoolmt

Quote:

Originally Posted by shiznit2169

Yea, that would be hard. Maybe you could spend a little of your money and buy your own food and hide it.

Posted by: Seanp156

Well, actually right now, I'd like to lose weight (well, fat anyway)... Reason being, my BF is somewhat high. I'm not sure exactly what it is, but I'm guessing anywhere from 15-18%. I basically would like to get my BF as low as possible before college while I can still have lots of control over diet, because once I get to college, it's going to be cafeteria food

.

For fat loss right now, I'm not sure how much cardio to do... is 3 times a week for 30 minutes good enough for cutting, should I up the frequency, duration, or intensity? I'm not really sure...

Posted by: Archangel

Quote:

Originally Posted by Seanp156

For fat loss right now, I'm not sure how much cardio to do... is 3 times a week for 30 minutes good enough for cutting, should I up the frequency, duration, or intensity? I'm not really sure...

Thats a good starting point, you also need to drop your total calories bit by bit!!! I like to switch up my cardio from session to session, kinda keeps the body guessing, ya know?

Try doing a HIIT cardio session one day, then a clean cardio the next, followed by a MaxOT version. You'll be amazed how your body reacts to the different variations!!!

Posted by: shiznit2169

Quote:

Yea, that would be hard. Maybe you could spend a little of your money and buy your own food and hide it.

lol, i was just thinking about that...there was 1 can of tuna left last night and i took it and hid it my room for today after my workout.

Quote:

Well, actually right now, I'd like to lose weight (well, fat anyway)... Reason being, my BF is somewhat high. I'm not sure exactly what it is, but I'm guessing anywhere from 15-18%. I basically would like to get my BF as low as possible before college while I can still have lots of control over diet, because once I get to college, it's going to be cafeteria food .

For fat loss right now, I'm not sure how much cardio to do... is 3 times a week for 30 minutes good enough for cutting, should I up the frequency, duration, or intensity? I'm not really sure...

ya, i am exactly the same. I'm at about 15% BF and i need to cut it down big time. I'm happy with the gains i am making but i still have a little stubborn fat around the stomach and i can't see my cuts that much so i have been thinking about doing cardio early in the morning on an empty stomach (I read BFFM and tom venuto suggested that's the best way to cut down BF as your metabolism will be high for the rest of the day - but im afraid of losing muscle as well) .. so i might try that first, and then what archangle said. The thing is, i usually work 4-9. So that would mean early up to do cardio around 7-8 and then lift (on my lift days of course) around 12-2 before i go to work....or i may just do cardio on non-lifting days.

Posted by: MorteSubite

I'm at 15-16% now as well. Quite frankly though, I think I'm going to keep bulking for a while. I don't mind a little extra fat temporarily. It's very easy to take it off with cardio once you decide that you want to. Unfortunately, as shiznit said, you have to worry about losing muscle.

Posted by: Cris2Blis

Quote:

Originally Posted by Seanp156

For fat loss right now, I'm not sure how much cardio to do... is 3 times a week for 30 minutes good enough for cutting, should I up the frequency, duration, or intensity? I'm not really sure...

that should be fine combined with a decent diet and your workouts. really focus on intervals/varied intensity vs a steady pace. if your don't feel like you're still losing in a few weeks, throw in an extra day. just my .02 and your caf. should have a salad bar and some form of lean proteins. it's possible to eat clean at school... tougher to pass on the pizza/dessert but definitaly possible.

have a good weekend!

Posted by: Seanp156

Thanks Cris. One thing that's going to suck about school is you only get 3 meals a day during the week and 2 a day on the weekend... So, that means I'm probably going to have to eat larger meals instead of several smaller ones.. Plus, I'm not going to have much money to walk places and get things there.

Posted by: shiznit2169

Quote:

Originally Posted by Seanp156

Thanks Cris. One thing that's going to suck about school is you only get 3 meals a day during the week and 2 a day on the weekend... So, that means I'm probably going to have to eat larger meals instead of several smaller ones.. Plus, I'm not going to have much money to walk places and get things there.

i have the same problem for when i go to college. I dont know if we're allowed to but i was thinking about this. Have your first big meal (breakfast), save half of it for your 2nd meal. Have your 2nd big meal (lunch) save half of it for your 4th meal. Finally, have your last big meal (dinner) and save half of it for your 6th meal later on. I might buy a small refigerator to store the food so i can bring it back to my room on a plate and have it later. If it has to be cooked, then maybe i might get a small microwave if possible or something. I dont know, ill figure it out.

Posted by: Seanp156

Well, I missed my w/o last night b/c my friends wanted to go out. I thought I'd just w/o afterwards, but I didn't get home until 2:30 so I just said screw it, I'll go tomorrow. Well, I went today and got my shoulder/bicep/tricep workout in, but I didn't realize the gym closed at 6:00 on saturdays (it's 24 hours on weekdays) so, I wasn't able to get my abs and cardio in at the gym...

Instead, I took my dog on a 2 mile run outside through the neighborhood and local park... It was about 80 degrees out and very humid

.

I was going to record weights and reps, but forgot my pencil in the car and I didn't feel like going out to get it, so these are all estimates of what I can remember...

7-16-05

Seated Alternating Curls
1st set - 35lbs 14 reps
2nd set - 30lbs 12 reps

Skull Crushers
1st set - 40lbs 14 reps
2nd set - 40lbs 12 reps
3rd set - 50lbs 8 reps

BB Curls
1st set - 65lbs 8 reps
2nd set - 75lbs 6 reps

Tricep Pushdowns
1st set - 40lbs 16 reps
2nd set - 50lbs ~12 reps
3rd set - 60lbs ~ 8 reps

Side Lat Raises (very good ROM + smooth...Nice having a mirror to tell these things now)
1st set - 15lbs ~ 14 reps
2nd set - 12lbs ~ 12 reps

Upright Rows
1st set - 55lbs 10 reps
2nd set - 65lbs ~8 reps

Cardio - 2 mile run outside.

Right now I gotta run to the store and eat... I've hardly had anything to eat today....

Posted by: shiznit2169

Quote:

I was going to record weights and reps, but forgot my pencil in the car and I didn't feel like going out to get it, so these are all estimates of what I can remember...

fuck paper and pencil, it's all in the head man. I remember every exact exercise, rep, tempo, weight, RI i used because i have such good memory.

Posted by: DeadBolt

Quote:

Originally Posted by shiznit2169

fuck paper and pencil, it's all in the head man. I remember every exact exercise, rep, tempo, weight, RI i used because i have such good memory.

Shit I wish I could remember everything a week or even 3 weeks later. Its pretty hard to jugle p/rr/s without writing things down. But if you just go week to week you can manage. I still lke to jot my numbers down so I know where to start the next time. Just helps with cutting out alot of useless sets.

Posted by: Pylon

Quote:

Originally Posted by shiznit2169

fuck paper and pencil, it's all in the head man. I remember every exact exercise, rep, tempo, weight, RI i used because i have such good memory.

Dude, I can barely remember what day it is sometimes. No way would I truct that kind of info to my brain...

Posted by: Archangel

Quote:

Originally Posted by Pylon

Dude, I can barely remember what day it is sometimes. No way would I truct that kind of info to my brain...

I hear ya BRother Pylon!!!

Excellent w/o there Brother Sean!!!

Posted by: shiznit2169

but guys, the thing is...i plan out what i am going to do before i go to the gym. Say it's chest/bi/ab day (like today), i pick out exercises i want to do for each body part and how i want to do the order. Then when i get there, i play around with the tempo/RI's/weight so that it's different everytime to keep my muscles from adapting and i will occasionally throw in supersets, dropsets, short RI's, long RI's...you get the picture.

Posted by: Seanp156

Quote:

Originally Posted by Archangel

Excellent w/o there Brother Sean!!!

Thanks Arch, I just realized I left out upright rows in my log, so I just edited them in

Posted by: Archangel

Quote:

Originally Posted by Seanp156

Thanks Arch, I just realized I left out upright rows in my log, so I just edited them in

Posted by: Seanp156

Workout today was alright... The rows were a little weird trying out a couple different machines.... The first row machine I tried I don't like much at all, it puts a lot of pressure on my chest + makes it hard to breathe

.
My left shoulder's been bothering me mildly today...kind of annoying, I wish they would just be perfect again one day when I wake up

. I'm thinking it was probably a bad move to do direct shoulder work friday, even if it was light weight. I find cable crunches his my abs better than ANYTHING else I've tried, almost to the point where I want to do them exclusively... Nothing really seems to hit them quite as hard.

Also, I forgot to do abs after weights, so I did them after cardio...

7-18-05
Back/Abs/Cardio

Hyper Extensions
1st set - 25lbs 10 reps
2nd set - 25lbs 10 reps
3rd set - 10lbs 15 reps

Weird Row Machine (Free ROM, extreme pressure on chest)
1st set - 50lbs 9 reps
2nd set - 50lbs 5 reps

Dorsi Flexor Row Machine
1st set - 90lbs 9 reps
2nd set - 75lbs 8 reps

Cable Rows
1st set - 50lbs 12 reps
2nd set - 70lbs 9 reps
3rd set - 60lbs 10 reps

DB Shrugs
1st set - 45lbs 12 reps
2nd set - 40lbs 12 reps

Cardio - 30 minutes interval Bike 5 mins 8 resistance slow pace, then 5 mins 12 resistance fast pace.... 5.24 miles ~150 cals (that's what it said, but I think it's more than that...)

Abs -
Hanging Leg Raises
1st set - BW x 20 reps
2nd set - BW x 15 reps

Cable Crunches
1st set - 90lbs 16 reps
2nd set - 110lbs 12 reps (These hit abs VERY hard)

Posted by: Cris2Blis

Quote:

Originally Posted by Seanp156

Cardio - 30 minutes interval Bike 5 mins 8 resistance slow pace, then 5 mins 12 resistance fast pace.... 5.24 miles ~150 cals (that's what it said, but I think it's more than that...)

don't worry about the cals, the resistance/interval effect is more important IMO. when do classes start for you?

Posted by: Seanp156

Class starts August 29th, move in is 25th to 28th, so I'll probably move in on the 25th just to get used to it as long as possible before it starts.

Posted by: b_reed23

great w/o Sean!! I like cable crunches too, but decline sit ups hit my abs harder than anything else

Posted by: shiznit2169

i move away from home on august 19th and classes start on September 5th

I leave early because of orientation and the fact that it's a 6-7 hour drive, no point in coming back home.

As for abs, have you ever tried crunches on a stability ball? I do them like this

http://www.exrx.net/WeightExercises/...ilityBall.html

but without the cables...just a nice slow fully contracted ROM and i feel the burn after 10-15 reps.

Posted by: MorteSubite

Great workout Sean. Gotta love those cable crunches!

Posted by: Archangel

Quote:

Originally Posted by MorteSubite

Great workout Sean. Gotta love those cable crunches!

Sounds like you got a busy schedule comin up!!! Take care!!!

Posted by: Seanp156

Me or Morte?

... Anyways, today was chest + cardio... I'll tell ya something, with deadlifts as my only compound movement right now, workouts are so much different... Hopefully in another week I'll be able to start squats and presses light at any rate...

7-19-05
Chest/Cardio

Flat DB Flyes
1st set - 20lbs 12 reps
2nd set - 25lbs 10 reps
3rd set - 25lbs 8 reps

Cable Flyes
1st set - 40lbs(each side) 10 reps
2nd set - 40lbs 9 reps

Cable Crossovers
1st set - 40lbs 8 reps
2nd set - 40lb 8 reps

Pec Deck
1st set - 60lbs 12 reps
2nd set - 70lbs 10 reps
3rd set - 80lbs 8 reps

Cardio - 20 minutes elliptical, 10 resistance 283 cals, 2.02 miles: interval course

stretch....

Now I gotta get a shower, ice the shoulders, eat and then go out with my friends a bit... I'll be doing isometrics for my shoulders when I get home (hopefully I won't be too tired).

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

Me or Morte?

Good day my friend...glad your taking care of that shoulder!!! Just keep at it with the ice and light work and you'll be back at it in no time!!

How come no squats?

Posted by: Seanp156

Because my right hip's been a little finicky... It doesn't feel to bad right now, but the PT said to lay off it for a little, so better safe than sorry. I'll know on the 26th if I can start back on the other compound movements.

Posted by: MorteSubite

Nice workout Sean! Hoping that on the 26th you'll get good news!

Posted by: Archangel

You!!! Solid w/o and I hope you get great news on the 26th!!!

Posted by: Seanp156

Me too, shoulders are actually feeling decent today ; Mostly a good sore from them getting a little work yesterday... They're still not perfect by any means, but better.

On another note...my weight's been staying more or less the same... Was 182 last night and 178 this morning...

Posted by: gwcaton

Hey Sean

Looking good for someone with a gimpy shoulder

Take of of them , they have to last you a lifetime

Posted by: Seanp156

Quote:

Originally Posted by gwcaton

Hey Sean

Looking good for someone with a gimpy shoulder

Take of of them , they have to last you a lifetime

Hey GW, it's nice to see you're starting to get back into things now. It is kind of scary to think that my shoulders have to last my whole life

. I'm sure they'll be ok, I just gotta rest and ice them for a while, even though I don't really want to...

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

Hey GW, it's nice to see you're starting to get back into things now. It is kind of scary to think that my shoulders have to last my whole life

. I'm sure they'll be ok, I just gotta rest and ice them for a while, even though I don't really want to...

Scary thought huh?? I hate the thought to...considering all the old timers have either had surgery or have hurt shoulders as it is but refuse to do anything about it.

Posted by: Seanp156

I decided to do some light squats and leg pressing today, as well as SLDLs... My hip's felt very good the last couple days. When doing the squats I tried going back to a pretty narrow stance, but found it stressed my knees too much, so I went somewhere between wide and narrow and it felt better. The squats, even with light weight were pretty tough for me, but then again, I haven't done them for about a month... My hip feels alright right now, no pain, itching, burning, or inflamation; I'll still probably ice it after a shower just to be safe.

Also, one of my friends co-workers always goes there the same time I do, so it's at least cool to know someone at a new gym. I was able to talk him into making sure my deadlift form's correct. I'm pretty sure it's good, but I want to make sure it's perfect so I can progress as well as I can without risking injury.

7-21-05
Legs

Warmup - 5 minute stationary bike

Squats (3 warmup sets first)
1st set - 135lbs 7 reps
2nd set - 135lbs 5 reps

SLDL (3 warmup sets first)
1st set - 135lbs 8 reps
2nd set - 135lbs 6 reps

Leg Press (2 warmup sets first)
1st set - 180lbs 16 reps
2nd set - 270lbs 10 reps

Leg Extensions (1 warmup set)
1st set - 120lbs 10 reps
2nd set - 110lbs 12 reps

Lying Leg Curls (1 warmup set)
1st set - 110lbs 7 reps
2nd set - 80lbs 8 reps

Standing Calf Raises
1st set - 60lbs 16 reps
2nd set - 80lbs 8 reps
3rd set - 100lbs 7 reps

stretch

Generally I always do warmup sets... I dunno why, but I just wrote them out today...

Started having trouble walking after leg presses... It's still a little hard now

.

To Arch - Sorry about doing the squats, but I left for the gym before you replied

Posted by: Archangel

Excellent w/o there Brother Sean!!! Sorry I responded too late, but you did good in going light!!! I hear ya about the squats (Narrow stance) That just kills my hips and knees too, I only do narrow stance every now and then!!! Mostly they are shoulder width or just a bit wider!!!
Keep it up, your progressing great!!!

Posted by: Seanp156

Thanks Arch... However I'm not really sure if I can call what I doing now progressing; I'm more just trying to get back to where I was before breaks and injuries.

Posted by: b_reed23

I think things are coming along nicely too, Sean

How is your physical therapy going??

Posted by: Seanp156

Well, I didn't have it at all this week because they were booked... They said they'd call if they had any cancellation, but they didn't, so my next session is the 26th.

Posted by: MorteSubite

Nice workout Sean! Are all of those warmup sets necessary? I'd think they'd over-fatigue you.

Posted by: Seanp156

They're not heavy and they don't have many reps... for example on squats I did

bar x 6 reps
95lbs x 6 reps
115lbs x 4 reps

Right now at least, I think it's better to include them to prevent injury.

Posted by: MorteSubite

Better safe than sorry makes sense

Posted by: gwcaton

Hey Grasshopper

Hows it going ? Pretty good wo for a psuedo RR.

Posted by: Seanp156

Hey GW, I was hoping for more reps on my squats and SLDL, but I didn't really want to push my luck. Things are going fairly good being summer and all... Not really much to worry about except work and working out. Sleeping in to 1 and 2 pm is always a nice bonus

. If I can get everything in order(as far as shoulders and lifting go) before school starts I'll be happy. Once school starts, I have a 9 month excuse to bulk

Posted by: Seanp156

Today's w/o was fairly good, especially the 3 sets of skull crushers... They absolutely killed my triceps. I just got done doing some isometrics at home for my shoulders and I'm icing now... I hate isometrics; they're so boring

, but I guess whatever helps should be done.

7-22-05
Arms/Delts

Incline DB Curls (alternating)
1st set - 25lbs 16 reps
2nd set - 30lbs 8 reps

Skull Crushers
1st set - 55lbs 10 reps
2nd set - 50lbs 12 reps
3rd set - 45lbs 13 reps

Cable Curls
1st set - 70lbs 10 reps
2nd set - 60lbs 12 reps
3rd set - 60lbs 13 reps (killed to get 13)

Cable Pushdowns
1st set - 80lbs 10 reps
2nd set - 100lbs 12 reps (should've started heavier)

Upright Row
1st set - 55lbs 8 reps (just a quick light set for shoulders)

Lat Raises
1st set - 15lbs 12 reps
2nd set - 12lbs 8 reps (more or less a dropset)

Decline Situps
1st set - 25lbs plate 12 reps
2nd set - 45lbs DB 8 reps

Cable Crunches
1st set - 90lbs 16 reps
2nd set - 120lbs 16 reps ( more starting weight next time)

Cardio - 30 mins bike; 5 minutes each resistance setting unless noted otherwise: 8-14(2 mins)-12(3 mins)-8-12-8-10... 203 cals 5.13 miles. Those 5 minutes at 8 resistance were like heaven

Posted by: Archangel

Excellent w/o!!! Keep taking care of that shoulder BRother Sean!!!

Posted by: Seanp156

Thanks Arch, I notice you got a new avatar

Posted by: MorteSubite

Very nice workout Sean. Looks like it was intense!

Posted by: Archangel

Quote:

Originally Posted by Seanp156

Thanks Arch, I notice you got a new avatar

My Pleasure my Friend!!! Keep it up, your really doing great

You like the new Avi?

Posted by: Cris2Blis

WTG sean, shoulders getting better too i see?!

Posted by: Seanp156

Yeah, shoulders are doing a little better lately, although both my right hip and shoulders have been bothering my slightly today (not too bad at all though... could be due to workouts in combination with mowing the lawn today and shopping most of the day. I got a decent amount of new clothes, some new shoes and some dorm room stuff

. (Got some workout tank shirts and some pants too).

I'm looking forward to some rest tomorrow.

Posted by: WATTS

damn bro watch out with all that shopping, ive re-injured my shoulder plenty of times doing this.

but in all seriousness im glad that its feeling better, it'll take time but you'll heal up.

your weights are looking good keep it up!

where are you going to college?

Posted by: Seanp156

Hey WATTS, thanks for stopping in even depite your sarcastic comment

.
I'm going to CCAD (Columbus College of Art & Design). I'm going to major in 3D animation and minor in illustration, I'm hoping to get a job as a concept artist and animator for movies and such media. I've always liked drawing since I was a little kid... I quit a while then I picked it back up about a year ago.

Posted by: shiznit2169

Quote:

Originally Posted by Seanp156

Hey WATTS, thanks for stopping in even depite your sarcastic comment

are you a very skilled artist? Like could you draw buildings and house like an architect would? I have always dreamed of being an architect when i was little but i cant draw for shit. I have the worst handwriting ever.

Posted by: Seanp156

I'm decent, but I have a lot of things to learn. I couldn't really draw a house or building at an architect level, but that's what structural drawing class is for next year

Posted by: Cris2Blis

Quote:

Originally Posted by Seanp156

and some dorm room stuff

= beer bong, shot glass, condoms...

Posted by: Seanp156

........Not yet anyway...

Posted by: b_reed23

I think you should post some illustrations for us to see, that would be so cool!!

Posted by: DeadBolt

Quote:

Originally Posted by Cris2Blis

= beer bong, shot glass, condoms...

Thats all you need in a dorm!

Posted by: Seanp156

Quote:

Originally Posted by b_reed23

I think you should post some illustrations for us to see, that would be so cool!!

Heh, I'll think about it... However, the website I used to host them is being gay right now... I can't even log into it to find my stuff...

Posted by: Archangel

Brother Sean, hows it goin?

Posted by: Seanp156

Alright, I got got down eating my pre-w/o meal and I'm icing my hip at the moment... Hopefully I'll be able to at least do some light deads today without irritation. One of my more experienced friends is gonna help me out on deadlifting form tonight. I'm kind tired though...been tired all day and I took a nap from 8-9 pm should be at the gym by 10.

Posted by: WATTS

Quote:

Originally Posted by Seanp156

Hey WATTS, thanks for stopping in even depite your sarcastic comment

thats pretty crazy..i would never have the patience/skill to do that type of stuff. lol. well good luck with that and have fun with it!

Posted by: Seanp156

Quote:

Originally Posted by WATTS

thats pretty crazy..i would never have the patience/skill to do that type of stuff. lol. well good luck with that and have fun with it!

Thanks WATTS, I think I've kind of been gifted with patience....either that or it was worked into at a young age from going to hundreds of my sister's dance recitles

.

Ok, well today at the gym was awesome... I thought it wouldn't be great b/c I was tired all day, but I guess a nap and the pre-w/o meal helped a lot. I've gotten the hang of deadlifts thanks to a friend there, he kind of pushed me on to go heavier because he thought I could...

One thing I gotta get used to on deadlifts is keeping the bar a little away from my shins... I scraped my shin a few times and it started bleeding...

7-29-05
Monday

Back/Abs/Cardio

Full Deadlifts
1st set - 225lbs 2 reps PB
2nd set - 225lbs 3 reps PB
3rd set - 225lbs 2 reps
4th set - 235lbs 2 reps PB
5th set - 235lbs 2 reps

BB rows
1st set - 115lbs 9 reps
2nd set - 135lbs 6 reps

BB Shrugs
1st set - 185lbs 10 reps
2nd set - 225lbs 8 reps

DB Rows
1st set - 50lbs 8 reps
2nd set - 50lbs 8 reps

Cable Rows
1st set - 70lbs 10 reps
2nd set - 80lbs 8 reps

Cable Crunches
1st set - 110lbs 20 reps
2nd set - 130lbs 10 reps PB

Machine Crunches
1st set - mark 8 on the stack (no idea what weight) 10 reps

Cardio - 30 minutes elliptical, interval course 2 minutes each slope, 426.6 cals, 3.03 miles...

Man ! By the time I was done with cardio I was dead... I felt like stopping the cardio early so many times, but I pushed it to my designated 30 minutes.

Overall, I'm very happy w/ my w/o today

.
This may be a little corny, but to hell with it

.

New snap down pants: $24.99
New tank shirts: $6.99
New Adidas Superstar Shoes: $44.99
MP3 Player: $149.99
Deadlifting your first 225lbs: priceless

Anyway, time to do some isometrics for the shoulders, ice up get something to eat and get some rest...

Posted by: b_reed23

I scraped my shin a few times and it started bleeding...

Posted by: Seanp156

Well...the photo site for my drawing's back up... here's most of them, although my newer stuff i can't get up because the computer with the scanner's having problems... http://public.fotki.com/seanp156/drawing/
some of the stuff's pretty weird and random, but hey it's fun

Posted by: Archangel

Awesome job on the Deads, way to go!!! I liked your "Priceless" quotes thing too!!! Your drawings are very nice, your pretty good, keep it up!!!

Posted by: DeadBolt

Hell Yea brotha!!! Rock on....much congrats on hitting the big 225!!! See with some patience and taking care of the hip and shoulder you were able to do what you thought was impossible!! You're doing great man...most people your age would say screw it and keep lifting with the pain and not take care of it....but you are much smarter then they are!

Keep up the good work my man....just don't stop the rehab keep going with it for a while to make sure you are 100%.

BTW those pictures are awsome man!!

Posted by: Seanp156

Thanks everyone, yeah Deadbolt I just had physical theorapy today for my hip, and I also have it tomorrow and thursday... The thing is last night I got almost no sleep at all... I don't know what it was but I just couldn't sleep... At best I got 2-3 hours of sleep and I'm dead tired right now... I literally got up 18 minutes before my physical therapy session at 9:30, threw on some clothes and left...

I still have a couple week of PT left after this week so hopefully that'll help some. They gave me exercises to do at home for my shoulder which I do once or twice a day, but they haven't given me anything to do for my hip yet.

I know I'm definately not 100% as far as my hip and shoulders go, my hip usually has a dull ache in the morning that lasts until I ice it a couple times and my shoulders have some occasional pain (though they aren't as bad as the hip right now).

Ughhh.... I'm thinking it's about time for a 3 hour nap...

Posted by: shiznit2169

235 on the deads sean, impressive. I remember from your previous workouts that your heaviest was only 185-195 i think, but that's a big jump. Like you said here,

Quote:

I've gotten the hang of deadlifts thanks to a friend there, he kind of pushed me on to go heavier because he thought I could...

it's a mental thing, you think you can't but you probably can. It doesn't hurt to try. I used to have this problem until one day i just said "fuck it, i'm going for 315" and i got it. The thing is, i was always doing deadlifts for reps (5-8 reps) and now i cut it down to 1-2 reps and it's much easier to go heavier since i am not tired yet. Now when i do deadlifts, i will keep increasing 5-10 pounds everytime i complete 1 rep until i come to a point where i fail in lifting the bar off the ground. That will get my hyped up for next time so i will have another chance to beat it. I love deadlifts, it's my favorite exercise.

Quote:

New snap down pants: $24.99
New tank shirts: $6.99
New Adidas Superstar Shoes: $44.99
MP3 Player: $149.99
Deadlifting your first 225lbs: priceless

as for the pictures, 12,13 and 15 are just

Keep up the good work

Posted by: Seanp156

Actually the heaviest before that was only 175lbs, I do think it was mostly mental. Maybe I've been slacking on my squats and bench too

. My schedule's so messed up right now... I really to get that worked out before I start school again

. I just took a nap from 11:00 am to 2:45 pm because I didn't sleep well last night.

Yeah, I hear you about the deadlifts... I used to do 5-10 reps as well and I don't really think that's the best way to go for deadlifts. In a couple weeks who knows, I might try going down to one rep and try for 275. I think deads are my favorite exercise as well, even before this I always enjoyed performing them, but they can leave your back feeling like hell for a few days.

Posted by: Archangel

Quote:

Originally Posted by Seanp156

Maybe I've been slacking on my squats and bench too

You big SLACKER !!!

Hope it gets better soon for ya!!! That was an incrdible lift too!!! Keep it up and you'll be back in no time!!!

Posted by: Seanp156

It really was very satisfying... When I pulled up 225 the first time I was so happy looking in the mirror... Then I went back for another, got it, set it back down and had a huge smile on my face. Then I tried 235 and got it a couple sets and was very pleased. I decided at that point, that was enough for the day.

When I pulled the 225 I saw one of the employees at the desk looking over and smiling as well.

The thing is, on squats and benching it seems a little harder to push yourself (without a spotter) because if you try to go too heavy, you can really get yourself in trouble... Where as with deadlifts... The weight just won't come up off the ground.

Posted by: DeadBolt

Quote:

Originally Posted by Seanp156

The thing is, on squats and benching it seems a little harder to push yourself (without a spotter) because if you try to go too heavy, you can really get yourself in trouble... Where as with deadlifts... The weight just won't come up off the ground.

Yep!! I guess thats why you can really push yourself that much more! But theres nothign like going deep and hitting a killer ass squa without anyon