M.J.H.

Some nice workouts man, keep up the hard work. How is your rotator cuff coming along?

Stats!
23 years old, 5'11.5", 206 lbs., ~8% bodyfat

380/455/655 bench/squat/deadlift (current)
405/495/675 bench/squat/deadlift (goals)

The M.J.H. Chronicles

PreMier

It actually feels really good. Its a bit sore after shoulder day, but not bad. I am going to give it a while longer before I start back pressing though. Thanks for askin

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

Flex

Bro-
i also HAD rotator problems.

i've been doing a few things for a while now and it feels much better.

First, i warm up for like 10minutes with real light weights (those big ass 2.5lber's). i do big circles with each shoulder, a few rotator movements, and a few light sets of a few different exercises (push ups, rows, upright rows, presses etc.) just to warm up the joints.

Secondly, it was usually heavy benching and shoulder pressing that hurt my shoulders. i've found that pressing with a closer grip puts MUCH less stress on your rotators.

try these out bro. i used to have pain all day all night. now it suprises me if my shoulders hurt at all.......

You're a funny guy, Sully, I like you. Dat's why I'm going to kill you lahst.


* Got juice?*Need Motivation?*How to Train*
*Arnold vs. Ronnie vs. Haney vs. Sergio*
*YEAH BUDDY...LIGHT WEIGHT!*Ahhnold*

PreMier

Thanks Flex. Will do.

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

PreMier

P-funk-- Here are my daily calories. They are never below this, but sometimes go higher. I forgot to add the cottage cheese... And I didnt add tuna because I didnt eat any for the last few days

9am: 1 1/3cup oats, 3tbsp honey, 14oz. milk(200 from oats, 180 from hiney, 200 from milk)
10:30 GYM
12:00 Swole V-2(at Gym), Post w/o
12:15 3 scoops ON whey protein(330 from protein, 200 from milk)
3:15 "Mudge Meal" #1, apple(1000 cals, dont know how many cals apple has )
5:30 "Mudge Meal" #2(1000 cals)
8:30 "Mudge Meal" #3, apple(1000 cals, dont know how many cals apple has )
10:30 2cups cottage cheese(forgot oops!)
12:00 3 scoops ON whey, then right to bed.(330 from protein, 200 from milk)
So a total of 4640cals a day. Well actually more, but thats pretty close.

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

PreMier

Flex-- I did the warmups like you suggested. Felt pretty good. Noticed people lookin at me, musta looked odd LOL.

Good workout today. Went lighter with a bit higher reps for shoulder. Felt a bit of pain earlier but feeling better now. Overall I think it is recovering nicely. Should be well within the next few weeks. I hope...

Chest--
Barbell bench press
3 sets 8-10 reps@135Lbs(warmup)
3 sets 8 reps@225
2 sets 6 reps@245

Incline dumbell press
1 set 8 reps@80LB DB
2 set 8 reps@90Lb DB
2 set 6 reps@100Lb DB

Dumbell flys
2 sets 10 reps@35LB DB
3 sets 8 reps@45Lbs DB

Shoulder--
Side and front lateral raises
5 sets each 10 reps@20Lb DB(kept going continious. Only rest was when the other shoulder was working... total killer)

Rear delt twists(not sure of the exact name... so this is what their called )
5 sets 8 reps@20Lb DB

Arnold presses
5 sets 10 reps@35LB DB

Triceps--
Close grip Bp
2 sets 8 reps@135Lbs
3 sets 6 reps@185Lbs

Pushdowns(With rope, on cable machine)
3 sets 15 reps@60Lbs
2 sets 10 reps@80Lbs
(with bentbar)
3 sets 15 reps@60Lbs
3 sets 10 reps@80Lbs

Reverse grip pushdowns(or pulldowns since reverse)(bentbar, on cable)
5 sets 8 reps@70Lbs


I also noticed that the weights seem heavier at my gym than the other gym I went to the other day(cable only) It was a bit harder to do cable exercises with the high weight I used at the other place.

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

atherjen

I noticed the SAME thing at diff gyms with the cables. I think diff machines weights vary.. i swear!at my old gym I used to do 140 or more for pushdowns and at my new gym I can only use 50/60
weird!
anyways just wanted to let you know things are looking great! diet and training! looks like you really lov that mudge meal eh!

" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

NPC Southern Classic, June 3rd
NPC Cajun Classic, June 10th
NPC Mississippi State July 22nd

PreMier

I am actually quite sick of it now... lol I have been steadily gaining over a pound a week though. So it must be working

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

Flex

hahahah.

bro, the cable's at my school are RIDICULOUS. I put the pin @ "150", and i do sets of like 15 w/ reverse bicep curls.

its pretty funny sometimes though. cuz chicks look at me like i'm a frickin animal hahahahahahahaha

You're a funny guy, Sully, I like you. Dat's why I'm going to kill you lahst.


* Got juice?*Need Motivation?*How to Train*
*Arnold vs. Ronnie vs. Haney vs. Sergio*
*YEAH BUDDY...LIGHT WEIGHT!*Ahhnold*

PreMier

Good workout today, not as good as I would have liked though. For some reason I get theese INSANE pumps in my lower back. I mean really fuking insane. It hurt so bad today I had to lay down in the gym and couldnt move lol. After about 10 mins it was gone, but it really hampered my concentration. I guess I will need to just keep lifting and get my lower back stronger..

Back--
Pullups
3 sets 10reps per set

Lat pulldowns(Super wide, bar has handles on very end)
3 sets 12 reps@140Lbs

Bent over barbell rows(using reverse grip)
2 set 15 reps@135Lbs
3 set 10 reps@185Lbs

Bent over 2-arm long bar rows
1 set 15 reps@90Lbs
1 set 15 reps@135Lbs
1 set 10 reps@160Lbs(this is where the burn started to really fukin hurt)

Seated cable rows
1 set 15 reps@120Lbs
1 set 15 reps@140Lbs
2 sets 10 reps@150Lbs

Lat pulldowns(straight bar, reverse grip)
3 sets 10 reps@130Lbs

Rhomboid--(didnt do too many shrugs because back was still really tight.)
Behind the back barbell shrugs(smith machine)
2 sets 15 reps@135
3 sets 15 reps@225

Bi's--
Lying incline DB curls
4 sets 12 reps@35Lb DB

Straightbar bi curls
4 sets 10 reps 90Lb bar

Concentration curls(Arnold style, hold onto something and lean over curling one arm at a time.)
3 sets 12 reps@35Lb DB

Cable curls(the one in the bicep article on IM)
4 sets 12 reps@40Lbs(each arm)

My diet today is shit too... Not enough time to prep meals... soo... I had to buy some sirloin rice bowls from Kenjis. Cost me 20$ fukin bucks (extra meat ofcourse)

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

Fade

Do you get a bad lactic acid burn in your lower back?

Rocco32

Wow, your w/o's are looking great buddy! Keep up the good work. BTW, how long are your w/o's?

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

PreMier

Fade-- Not sure... It was more of like a cramping/pump feeling. My back was never sore the next day. If it was lactic acid I would feel it for a few days, correct?

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

PreMier

Heyo rock! My workouts are anywhere from 1hr to 1hr 40mins. Leg days are usually shorter because its one group.

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

PreMier

Well.... I did legs today, because I didnt go to the gym on Saturday. It snowed quite a bit here and for me to shovel my drive, and my grandparents it took almost 4hrs. What a pain in the ass! Nice to help out though. So yea, worked legs today.

Legs--

Leg extensions
1 set 20 reps@70Lbs
1 set 20 reps@90Lbs
2 sets 20 reps@110Lbs
2 sets 15 reps@120Lbs

Squats
2 sets 10 reps@135Lbs(warmup)
2 sets 10 reps@225Lbs
3 set 10 reps@ 285Lbs

Front squats
2 sets 10 reps@135Lbs
3 sets 8 reps@185Lbs

SLDL
2 sets 10 reps@135Lbs
2 sets 10 reps@185Lbs
2 sets 10 reps@225Lbs

Donkey calf
2 sets 185Lbs go till burn(Roughly 20 reps)
2 sets 225Lbs go till burn(" ")
2 sets 285Lbs 10 reps

Well, seemed like a pretty decent workout today... But for some reason I feel like I didnt get that great of a workout. Any one have suggestions on Leg day? maybe just increase weight, more reps, diff exercises? Thanks.

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

atherjen

hmmmm question.... I see that your doing the same # of reps but for different weights. are you not going to failure on those sets?

" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

NPC Southern Classic, June 3rd
NPC Cajun Classic, June 10th
NPC Mississippi State July 22nd

PreMier

Like on squats? Nope. I am almost failing... I could probably go heavier, and will, but was waiting for my back to get a bit stronger from not using a belt.
On SLDL I really dont go to failure. I like to use a bit lighter weight so as to concentrate on the hammies and not so much worry about my grip and form.


Should I go to failure. Like on squats on 225 go till I cant go anymore then up the weight?

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

PreMier

Seems that AJ disapeared..
Ok, legs are pretty sore. Mostly ass and hammies. Quads not really sore at all...

Todays workout was ok, but not the best. Early on I felt a straining in my tendons in my right arm. It started to affect my lifting, and on my last set of DB presses I almost dropped the weight on myself due to a giveout. My arm was pretty sore, but feels better now. This is also the first time in months that I have worked my abs out. They are so damn sore it hurts to even breathe lol

Chest--
Barbell bench press
3 sets 8-10 reps@135Lbs(warmup)
3 sets 8 reps@225
2 sets 6 reps@245

Incline dumbell press
2 set 8 reps@80LB DB
2 set 8 reps@90Lb DB
1 set (3) reps@100Lb DB(this is where I failed. I didnt go onto anymore chest exercises because my whole arm and shoulder were dead feeling)

Shoulder--
Arnold presses
5 sets 10 reps@35LB DB

Rear delt twists
5 sets 8 reps@30Lb DB

Side and front lateral raises
1 set each 15 reps@10lbs
5 sets each 10 reps@35Lb DB

Triceps--
Pushdowns(With rope, on cable machine)
2 sets 15 reps@60Lbs
3 sets 10 reps@80Lbs
(with V-Bar)
5 sets 12 reps@70Lbs

Reverse grip pushdowns(V-Bar, on cable)
5 sets 8 reps@70Lbs

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

atherjen

then stop breathing if it hurts! hehe jk! dont do that...... could be bad!
and are you OK??? droping a weight on yourself? yikes!
teaches you right for not easing off after you felt the strains...

and yes yes YES you should be going to failure on squats and deads, at least to near failure(argued issue) but I go to failure. never just stop with a weight, if you can push out more then do it.. (unless it is a warm up set). if you end up getting too many reps then you wanted to aim for, increase the weight.
and on those leg extensions, reallyy concentrate on squeezing at the peak of the contraction

" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

NPC Southern Classic, June 3rd
NPC Cajun Classic, June 10th
NPC Mississippi State July 22nd

PreMier

I'll stop breathing just for you... I am fine. Re-read almost dropped the weight on myself. I am not slow enough to let a 100Lb DB smash me hehe
Thanks for the advice. I will definately go to near failure on squats now Also I DO concentrate on the last part of extensions. I am following advice from GoPro, where I lift almost to vertical, then slowly contract to vertical, then slowly down-repeat.

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

atherjen

okie just making sure your making the best of those extensions!
and thank goodness it didnt drop...I need to read more carefully eh!
let me know how those squats and deads feel after hitting closer to failure on them!

" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

NPC Southern Classic, June 3rd
NPC Cajun Classic, June 10th
NPC Mississippi State July 22nd

Rocco32

Looking good man! But be careful with your arm. I'm telling you you don't want to develop a chronic problem! Where exactly is the pain?

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

PreMier

Thanks rock. The pain started in the elbow region, and then went into my shoulder. It was a "dead" feeling. Cant really explain. Also doing the heavy bench I could almost feel like a slight popping, or a slight stretching of the tendon... it was wierd. Feels fine now though

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

atherjen

alright now you ol thread jacker <--yah thats you! you never asked me for advice and I was under the understanding you knew a heck of alot more then me anyways when it came to training. Im a lil amatuer gal trying to play in a tuff mans sport.

" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

NPC Southern Classic, June 3rd
NPC Cajun Classic, June 10th
NPC Mississippi State July 22nd

Rocco32

Who you talking to Jen?

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

PreMier