Thread: Sean's going for strength.

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

Where else do they have fish oil caps?

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

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

Today's w/o was ok, nothing out of the ordinary good or bad. Hips and knees actually seemed to feel alright on squats today. One thing I noticed towards the middle, is at least on power week, I didn't have anything in for calfs I'm suprised someone else didn't notice, so I just threw some seated calf raises in. My right shoulder does have a little non-muscular pain in it right now, so I'm gonna have to take it easy on it tomorrow.

6-23-05

Legs



Squats

1st set – 165lbs 6 reps

2nd set – 155lbs 6 reps

3rd set – 145lbs 6 reps



SLDL

1st set – 135lbs 6 reps

2nd set – 155lbs 6 reps



Leg Press

1st set – 360lbs 6 reps

2nd set – 410lbs 6 reps

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



Leg Extensions

1st set – 130lbs 6 reps

2nd set – 135lbs 6 reps



Seated Leg Curls

1st set – 120lbs 6 reps

2nd set – 120lbs 6 reps



Seated Calf Raises

1st set – 205lbs 6 reps

2nd set – 190lbs 9 reps

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

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

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

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

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

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

Arms/Delts

6-24-05



Seated Alternating DB Curls

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

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



CG Bench Press

1st set – 105lbs 6 reps

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



BB Curls

1st set – 85lbs 6 reps

2nd set – 80lbs 5 reps



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

1st set – 25lbs plate 8 reps

2nd set – BW 7 reps



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

1st set – 30lbs 6 reps

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



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

1st set – 85lbs 5 reps

2nd set – 75lbs 6 reps



Declined twisting situps

1st set – 30 reps

2nd set – 20 reps



Vertical Leg Raises

1st set – BW x 15 reps

2nd set – BW x 11 reps



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

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

Thanks Morte, I hope so too.

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

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

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

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

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

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

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

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

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

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

As for the college thing, I know what you mean, but there's not really much we can do about it... Just take it as an excuse to go on a 4 year bulk . Or bulk for the 9 months of school go home and cut for 3 months.

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

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

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

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

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

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

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

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

Originally Posted by Seanp156

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

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

You just had to...

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

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

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

Originally Posted by Seanp156

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

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

Heya whats up big guy!

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

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

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

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

Lemme know how ya do!!

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

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

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

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

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

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

Originally Posted by Seanp156

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

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

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

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

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

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

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

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

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

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

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

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

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

Originally Posted by Seanp156

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

Unflexible.

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