Pittsburgh63
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Okay sounds great! Thanks!
You're very welcome!!
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Miss Springsteen's Road To Domination!
- Thread starter Miss Springsteen
- Start date
You're very welcome!!
Kleen
Board Rep
Can't wait to follow this one Miss, lets see you kill it.
DAY 2/ARMS
Did mostly DB exercises and did 100 pushups before bed just for the hell of it.
I also did 30min of cardio in the morning!
Pumps were ridiculous and my arms were looking really full
DAY 3/LEGS
High rep light weight squats(5sets)
15lb DB(each hand) lunges(5sets)
Random calf and hamstring exercises
30min of cardio before bed
Great workout! Legs/glutes are already sore so i will probably fight my way through cardio tonight.
Did mostly DB exercises and did 100 pushups before bed just for the hell of it.
I also did 30min of cardio in the morning!
Pumps were ridiculous and my arms were looking really full
DAY 3/LEGS
High rep light weight squats(5sets)
15lb DB(each hand) lunges(5sets)
Random calf and hamstring exercises
30min of cardio before bed
Great workout! Legs/glutes are already sore so i will probably fight my way through cardio tonight.
Looks like FULL STEAM AHEAD! Set your new goals and stick to it Miss S, interested to see how your journey goes with this cycle. Heck yeah keep killing it.Okay guys, time is finally here! Tomorrow is the start of my cycle!
Thanks titan! Im so excited to get started with this cycle! Im glad i still have my supporters!
DAY 4/SHOULDERS AND ABS
DB press- 25x15,30x10x10
Front lat raise-10x15x15x15
lat raise-10x15x15x15
Rear delt raise-20x15x15x15
bunch of ab exercises
30min of cardio
DB press- 25x15,30x10x10
Front lat raise-10x15x15x15
lat raise-10x15x15x15
Rear delt raise-20x15x15x15
bunch of ab exercises
30min of cardio
as always - am in to watch you crush it- now who was it that said chicks don't work hard???!!!!!
juicespringsteen
Board Rep
Good job! Nice numbers on those presses too. That var kicks in quick i see, or perhaps the placebo effect haha. Either way, lots of weight is being moved so something is working
as always - am in to watch you crush it- now who was it that said chicks don't work hard???!!!!!
Thanks! who ever said that is a complete idiot lol
Good job! Nice numbers on those presses too. That var kicks in quick i see, or perhaps the placebo effect haha. Either way, lots of weight is being moved so something is working
Yeah it could possibly be the placebo effect but who knows lol. All i know is my muscles have been full and pumps have been insane! Thank you
DAY 5/BACK
Didnt record but i did lat pulldowns, seated row, one arm row, and DB pullover.
I had to make it a quick workout but i am super sore! Feels great!
DAY 6/TRICEPS
straight bar pushdowns-warmup, 25x15x15x15
one arm pushdown-10x15x15x15
dips-BWx15x15x15
close grip bench-65x12x12x10
Decided to work triceps today since it was the only thing that wasnt sore. Pump was great but i was super exhausted by the time i got done with dips.
Didnt record but i did lat pulldowns, seated row, one arm row, and DB pullover.
I had to make it a quick workout but i am super sore! Feels great!
DAY 6/TRICEPS
straight bar pushdowns-warmup, 25x15x15x15
one arm pushdown-10x15x15x15
dips-BWx15x15x15
close grip bench-65x12x12x10
Decided to work triceps today since it was the only thing that wasnt sore. Pump was great but i was super exhausted by the time i got done with dips.
Kleen
Board Rep
Good stuff gotta love the quick kick in placebo or not. 
DAY 7 AND 8
OFF DAYS!
DAY 9
Standing overhead press(super light)-45x20,45x15,45x15
Lower cable lat raise-10x12,10x12,10x12
Lower cable front raise-10x12,10x12,10x12
Dips-BWx15,BWx15,BWx12
Wide grip bentover row-45x20,65x15,65x15
I tried to keep the weight a bit lower than i have before since last cycle i did something weird to my left shoulder. It feels much better but once i start working them it really starts to bother me. Other than that, i had a nice pump and seemed stronger than normal.
OFF DAYS!
DAY 9
Standing overhead press(super light)-45x20,45x15,45x15
Lower cable lat raise-10x12,10x12,10x12
Lower cable front raise-10x12,10x12,10x12
Dips-BWx15,BWx15,BWx12
Wide grip bentover row-45x20,65x15,65x15
I tried to keep the weight a bit lower than i have before since last cycle i did something weird to my left shoulder. It feels much better but once i start working them it really starts to bother me. Other than that, i had a nice pump and seemed stronger than normal.
Kleen
Board Rep
You are so tiny and yet so damn strong. Awesome lifts!
Yeah i always make sure i warm up but it still bothers the hell out of me. Before this cycle i didnt work them much at all just so i can recover. Unfortunately not much recovery happened. Its a bit depressing since i seen a great deal of progress in my shoulders from my last cycle and now i cant put my all into them this time. Thanks so much Unclem!
Thanks Kleen, im trying!
- Joined
- Jul 16, 2011
- Messages
- 301
- Reaction score
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- Points
- 43
Uh oh! I remember this and was worried about you back then.
If I had a dollar for every time I tweaked a shoulder... but enough about me.Even when a shoulder doesn't feel like it's rotator cuff impingement or instability, it can be.
What you want to do is two sets of lying-L flyes after every workout, not just shoulder workouts, until it starts feeling better. When it gets better drop it down to two sets after every shoulder workout for the rest of your life and stay healthy. You ought to be able to start with a 2.5 or 5 pound plate and eventually work up to a 10 or 15 pound dumbbell for this exercise. I like to do the lying-L flye where I raise the arm as close to straight up as I can, rather than stop at raising to parallel. You can find some good videos on YouTube if you're not familiar with performing it.
Get healthy, stay strong, and keep killing it!
MuscleGauge1
Registered
Miss Springsteen's doing it big! Congrats
btex34n88
Registered
hopefully the shoulder heals up. I've torn my right rotator cuff 3x. Just when i think its better...BAM
Taking a break is usually a good thing, and your body appreciates it sometimes lol. Your def a strong girl! Keep it up
RockShawn
Registered
Definitely listen your body when it comes to injuries. I know you know that, but sometimes when we get in cycle we forget that rest and recuperation is OK.
Great to see you killing it!!
Great to see you killing it!!
Uh oh! I remember this and was worried about you back then.
Even when a shoulder doesn't feel like it's rotator cuff impingement or instability, it can be.
What you want to do is two sets of lying-L flyes after every workout, not just shoulder workouts, until it starts feeling better. When it gets better drop it down to two sets after every shoulder workout for the rest of your life and stay healthy. You ought to be able to start with a 2.5 or 5 pound plate and eventually work up to a 10 or 15 pound dumbbell for this exercise. I like to do the lying-L flye where I raise the arm as close to straight up as I can, rather than stop at raising to parallel. You can find some good videos on YouTube if you're not familiar with performing it.
Get healthy, stay strong, and keep killing it!
Wow thanks DL, that is great advice and will start with it asap!
Thanks MG!
hopefully the shoulder heals up. I've torn my right rotator cuff 3x. Just when i think its better...BAM
Ah thats exactly whats been going on with me. I feel like everything is normal and i go to warm up and it starts to feel like crap! Thanks for the support Btex!
Yeah it definitely gets difficult for me to accept that i need to give my shoulder a rest but i know i have to. Thanks RockShawn!
Kleen
Board Rep
Those work great and also the DC Shoulder exercise with a broomstick or rope, those things really do some amazing things for shoulder. You want to do like 25 reps several times a week while recuperating and then a couple times a week after that to maintain the continued benefits of it.
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^^awesome Kleen! Will try that as well! Thanks so much!
BFHammer
Registered
Are you going to toss some tb4 in for helping the shoulder?
DAY 10
I had to make this an off day, way too much stuf going on this week
DAY 11/ARMS
warmup
hammer curls-15x20,20x15,25x10
iso curls-20x15,20x15,25x10
lying DB ext-10x15,10x15,10x15
kickbacks-15x20,20x15,20x15
dips-BWx15x15x15
*short workout but a good one nonetheless
DAY 12
Unfortunately, i had to count this as another off day I will definitely makeup for it!
I had to make this an off day, way too much stuf going on this week
DAY 11/ARMS
warmup
hammer curls-15x20,20x15,25x10
iso curls-20x15,20x15,25x10
lying DB ext-10x15,10x15,10x15
kickbacks-15x20,20x15,20x15
dips-BWx15x15x15
*short workout but a good one nonetheless
DAY 12
Unfortunately, i had to count this as another off day
I will definitely makeup for it!
DAY 13/BACK
Lat pulldown(slow)-warmup,65x15,75x15,85x15
seated row-55x20,65x15,75x15
DB pullover-30x15,30x15,30x15(had to keep the weight lower than normal for this exercise bc of my shoulder)
Will do some pics/vids soon!
Lat pulldown(slow)-warmup,65x15,75x15,85x15
seated row-55x20,65x15,75x15
DB pullover-30x15,30x15,30x15(had to keep the weight lower than normal for this exercise bc of my shoulder)
Will do some pics/vids soon!
MrSaturatedFat
Registered
We both had back day today lol.
Do you ever get DOMS so bad that when you walk down stairs your muscles shake and hurt with each step? hahaha love it.
Do you ever get DOMS so bad that when you walk down stairs your muscles shake and hurt with each step? hahaha love it.
Ah yeah i know the feeling! At first im like CRAP this sucks! But then i get over it bc i know it means i killed it in the gym lol
DAY 15
i tried out the Lying L Flies! They were much harder than i thought they would be! I just did the DB bar with no plates and it felt great! My left shoulder kept cracking and wasnt as flexible as my right one which was a pain in the ass. I will do them everynight and hope for the best! I did a few super light shoulder exercises later that night
i tried out the Lying L Flies! They were much harder than i thought they would be! I just did the DB bar with no plates and it felt great! My left shoulder kept cracking and wasnt as flexible as my right one which was a pain in the ass. I will do them everynight and hope for the best! I did a few super light shoulder exercises later that night
Legs today!! Woop woop!!
