Crazy Enough can kick my ass!

**Pylon** · 05-09-2005, 09:28 PM

Great w/o! Well done!

**PreMier** · 05-09-2005, 10:18 PM

I dont like Lustra very much. Nice workout, and good that you dont use straps.

**Rocco32** · 05-10-2005, 01:19 AM

Great w/o buddy, so how do you like Shock

Is that w/o traps/delts AND back?

**gwcaton** · 05-10-2005, 05:34 AM

Nice wo !

**DOMS** · 05-10-2005, 06:15 AM

Originally Posted by Pylon

Great w/o! Well done!

Thanks Pylon!

**DOMS** · 05-10-2005, 06:16 AM

Originally Posted by PreMier

I dont like Lustra very much. Nice workout, and good that you dont use straps.

Thanks!

You don't like Lustra? Not even Destination Dancefloor?

You're evil...

**DOMS** · 05-10-2005, 06:19 AM

Originally Posted by Rocco32

Great w/o buddy, so how do you like Shock

Is that w/o traps/delts AND back?

Thanks!

Yeah, I know...I used some of my back exercises. I just don't have enough options when working traps to fill a Shock day so I used a couple of back exercises. If you, or anyone else, could recommend any I'd appreciate it. I have a squats rack, T-Bar, E-Z bar, two dumbbells, an Olympic barbell, and an adjustable bench (with leg and preacher attachments).

**DOMS** · 05-10-2005, 06:21 AM

Originally Posted by gwcaton

Nice wo !

Thanks Gary! It's a good thing I workout out a home because when I was done I left the weights right where they were.

**gwcaton** · 05-10-2005, 06:44 AM

Originally Posted by cfs3

Thanks Gary! It's a good thing I workout out a home because when I was done I left the weights right where they were.

I thought i was the only one that did

that

**Rocco32** · 05-10-2005, 02:51 PM

For Traps you could do upright rows- narrow grip
BB Shrug and DB Shrug of course
Behind back BB Shrug
Lean away DB Shrug, one arm at a time. That would be a good dropset

**DOMS** · 05-10-2005, 08:56 PM

Originally Posted by Rocco32

For Traps you could do upright rows- narrow grip
BB Shrug and DB Shrug of course
Behind back BB Shrug
Lean away DB Shrug, one arm at a time. That would be a good dropset

Thanks for the info Rocco!

I was lead to believe that Behind the Back Shrugs were too hard on the rotator cuffs. Also, what are Lean Away Shrugs?

**DOMS** · 05-10-2005, 09:01 PM

5/10/2005 - Shock Week - Legs

Leg Extension / Front Squat
12 @ 100 / 11 @ 75
11 @ 120 / 11 @ 85

Good Mornings / Supine Curls
12 @ 75 / 9 @ 90
12 @ 95 / 7 @ 90

Squats (dropset)
10 @ 210
8 @ 190

I shot way too low today. With the exception of the Supine Curls I could have done so much more. Oh well, live and learn.

Today's music was The Red Hot Chilli Peppers', Californication. A damn fine album.

Album...album...I'll take Anal Bum Covers for $800, Alex.

**Rocco32** · 05-10-2005, 10:03 PM

Originally Posted by cfs3

Thanks for the info Rocco!

I was lead to believe that Behind the Back Shrugs were too hard on the rotator cuffs. Also, what are Lean Away Shrugs?

I haven't heard that. I've heard that rolling your shoulders while doing shrugs are bad

My shoulders aren't the best but I've never felt any problem doing them behind the back.

Lean away shrugs- Grab a DB in your left hand. Stand with your right side close to something and grab onto it with your right hand and then lean out to the left while holding on with your right hand. That will put you on an angle...shrug from there. Rissole had me try those and I really liked them!

**Rocco32** · 05-10-2005, 10:04 PM

Originally Posted by cfs3

5/10/2005 - Shock Week - Legs

Leg Extension / Front Squat
12 @ 100 / 11 @ 75
11 @ 120 / 11 @ 85

Good Mornings / Supine Curls
12 @ 75 / 9 @ 90
12 @ 95 / 7 @ 90

Squats (dropset)
10 @ 210
8 @ 190

I shot way too low today. With the exception of the Supine Curls I could have done so much more. Oh well, live and learn.

Today's music was The Red Hot Chilli Peppers', Californication. A damn fine album.

Album...album...I'll take Anal Bum Covers for $800, Alex.

Nice leg w/o buddy! I wish I could squat 210 at the end of my leg w/o

As far as the weights go, you know better for next time!

**gwcaton** · 05-11-2005, 04:27 AM

Originally Posted by cfs3

5/10/2005 - Shock Week - Legs

Leg Extension / Front Squat
12 @ 100 / 11 @ 75
11 @ 120 / 11 @ 85

Good Mornings / Supine Curls
12 @ 75 / 9 @ 90
12 @ 95 / 7 @ 90

Squats (dropset)
10 @ 210
8 @ 190

I shot way too low today. With the exception of the Supine Curls I could have done so much more. Oh well, live and learn.

Today's music was The Red Hot Chilli Peppers', Californication. A damn fine album.

Album...album...I'll take Anal Bum Covers for $800, Alex.

That was short and sweet

Squats for dropsets

**DOMS** · 05-11-2005, 06:48 AM

Originally Posted by Rocco32

I haven't heard that. I've heard that rolling your shoulders while doing shrugs are bad

My shoulders aren't the best but I've never felt any problem doing them behind the back.

Lean away shrugs- Grab a DB in your left hand. Stand with your right side close to something and grab onto it with your right hand and then lean out to the left while holding on with your right hand. That will put you on an angle...shrug from there. Rissole had me try those and I really liked them!

Thanks yet again! I'll give them all a try. w00t! Something new!

**DOMS** · 05-11-2005, 06:49 AM

Originally Posted by Rocco32

Nice leg w/o buddy! I wish I could squat 210 at the end of my leg w/o

As far as the weights go, you know better for next time!

I'll trade you, my weights for your bodyfat...

**DOMS** · 05-11-2005, 06:53 AM

Originally Posted by gwcaton

That was short and sweet

Squats for dropsets

The squats were only two sets. I used to do dropsets of squats (12 @ 195, 12 @ 175, 12 @ 155, and 12 @ 135). I did them at the end of my workouts because after I was done I'd hit the floor and not move for 10 to 15 minutes. You know how they have that cake named 'Better Than Sex', well, I think they should name a dropset of squats 'I Think I'm Going To Die'.

**gwcaton** · 05-11-2005, 06:56 AM

**DOMS** · 05-23-2005, 08:06 PM

5/23/2005 - Power Week - Back & Bis

T-Bar
6 @ 165
6 @ 170
6 @ 175
5 @ 175

Bent-over Rows
6 @ 145
6 @ 150
6 @ 150

Yates Rows
6 @ 150
6 @ 155

Standing Curls
6 @ 60
6 @ 60
5 @ 65

Alternating DB Curls
6 @ 25
6 @ 25
6 @ 30

Hammer Curls
5 @ 25 - I shot a little high here
6 @ 20 - So I dropped to stay in the 4 - 6 rep range

I'M ON FIRE!!!

Damn that was a great workout. I was worried that the last two weeks would take something off my workouts. WRONG!

Maybe Mentzer was on to something...

I've been ill the last two weeks. I had some sort of stomach flu. I had a hard time hanging on my nutrients. I felt so crappy, not only did I not workout, but I didn't do much of anything. I even missed a day of work. As a work-o-holic, that sort of thing freeks me out. On the upside, I'm eating cleaner than ever before. The slightest bit of grease or sugar did horrible things to me, so I went clean. Diet has always been the week link in my training. Sad but true.

Today I listened to Queen's Greatest Hits. Phenomenal song, after phenomenal song. I miss Freddy.

**Rocco32** · 05-24-2005, 01:44 AM

Great w/o and sorry you've been sick. Nice to have you back! I haven't heard Queen's Greatest hits, I'll have to pick it up.

**DOMS** · 05-24-2005, 09:24 AM

Thanks Rocco.

Queen was one of the greatest bands ever and the Greatest Hits album has some of their greastest songs. It's well worth the purchase price. One of my favorite songs is Killer Queen.

Oh, and nice Post of the Beast

**DOMS** · 05-25-2005, 09:56 PM

5/25/2005 - Power Week - Trap & Delts

Shrugs
6 @ 205
6 @ 210
4 @ 215
0 @ 215 (my hands failed)

Bent-over Lateral Raises
6 @ 25
6 @ 30
5 @ 30

Face-down DB Rows
6 @ 25
6 @ 30

Military Press
6 @ 105
6 @ 105
6 @ 110
5 @ 115

Upright Rows
6 @ 90
6 @ 95
6 @ 100

Arnold Press
6 @ 25
6 @ 30

Again, I came on stronger than I did before my two weeks off. My hands did fail on my last set of shrugs. I'm thinking about going back to the straps.

Today's music was Californication by the Red Hot Chili Peppers.

**DOMS** · 05-30-2005, 09:53 PM

5/30/2005 - Power Week - Chest & Triceps

Bench Press
6 @ 155
6 @ 155
5 @ 155
4 @ 155

Incline Press
3 @ 135
3 @ 135
3 @ 135

Flies
6 @ 25
6 @ 30

Close Grip Press
6 @ 135
5 @ 135
4 @ 135

Skullcrushers
6 @ 50
6 @ 55
6 @55

Standing Triceps Extension
6 @ 55
6 @ 60

Unlike everything else, not only did my Chest exercises not improve, they were off by 5 pounds. I have to wonder if it isn't somehow psychological.

Today's music was Alanis' Jagged Little Pill.

**Rocco32** · 05-31-2005, 04:41 AM

Hey there buddy. Don't sweat the chest, it coulda been lack of sleep, psychological, routine off a bit etc... Could be a bunch of things. Still great 2 w/o's. Question though, why did you do shrugs and lateral raises before you did Military press?

**DOMS** · 05-31-2005, 08:58 AM

Originally Posted by Rocco32

Hey there buddy. Don't sweat the chest, it coulda been lack of sleep, psychological, routine off a bit etc... Could be a bunch of things. Still great 2 w/o's. Question though, why did you do shrugs and lateral raises before you did Military press?

Just trying to change it up. Next power week Military Presses will come first. I workout at home so I don't have a lot of options. One of the ways I can change things is to rotate the order of the exercises.

As for my problems with chest routine, I think I may know what it is. If you place the palm of your left hand on the back of your head it makes a indent in the middle of your deltoid muscles. It's right there that I feel a decent amount of pain. The pain is not excruciating, but is a bit painful. I think I may have tweaked something. My right shoulder is just fine though.

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