b_reed23

that is f-ing hilarious!

My Journal!

Seanp156

For sure.

My Journal

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

My Journal

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!

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

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...?

My Journal!

"As it turns out, now is the moment you've been waiting for."-LW

KEEP THE PROMISES YOU MAKE TO YOURSELF!!!

http://www.paramount-supplements.com

Seanp156

What are you, like 8? .

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

My Journal

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...

My Journal

DeadBolt

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.

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

shiznit2169

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

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.

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!

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.

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.

My Journal

Seanp156

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.

My Journal

Seanp156

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.

My Journal

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.

Morte's P/RR/S Abuse Journal

shiznit2169

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

My Journal

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.

My Journal

Archangel

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

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

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

My Journal

b_reed23

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

My Journal!

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....

My Journal

MorteSubite

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

Morte's P/RR/S Abuse Journal

Seanp156

It's in my original post .

My Journal

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.

My Journal

shiznit2169

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

My Journal

MorteSubite

Ah... I need to read more carefully!

Morte's P/RR/S Abuse Journal

Archangel

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

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

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.

My Journal