My Training Journal

[JDid23]

Let me tell you something humans are very habitual creatures. So if you get into the habit of being lethargic and laying around, you will feel like laying around all the time. If you get into the habit of being active and doing stuff, you wont want to lay around you will feel energetic and ready to lift.

I've been in the lethargic mood before too though just bust out of it!

EM and lethargic don't even belong in the same sentence. as you said, humans are very habitual creatures, and EM has a habit of being fuckin dedicated. don't worry about it bro; keep pushin through.

 

[ExtraMile]

Lol thanks guys.

Trained shoulders this morning:

Seated DB
27.5's x 8
50's x 5 <-- probably shouldn't have gone this heavy on a warm up set
61's x 9
66's x 4

tryed a 10th rep on the set with 61's but couldn't lock my right arm out

Side Raise w/ Cables
20lbs each side x 12, 10, 9

Alt DB Front Raise
17's x 15/15
22's x 8/8
22's x 8/8

Bent Over DB Flyes
11's x 18, 15, 10, 10
wow weak

I don't know why but I find bent over raises so awkward and so hard to use any real weight without sacrificing ROM...

Kept the workout fast paced, good workout. My seated db ohp keeps climbing which is good. Cycling the reps seems to work well. I think I'll get maybe 1 more cycle before progress slows down.

 

[Tblock1]

Lol thanks guys.

Trained shoulders this morning:

Seated DB
27.5's x 8
50's x 5 <-- probably shouldn't have gone this heavy on a warm up set
61's x 9
66's x 4

tryed a 10th rep on the set with 61's but couldn't lock my right arm out

Side Raise w/ Cables
20lbs each side x 12, 10, 9

Alt DB Front Raise
17's x 15/15
22's x 8/8
22's x 8/8

Bent Over DB Flyes
11's x 18, 15, 10, 10
wow weak

I don't know why but I find bent over raises so awkward and so hard to use any real weight without sacrificing ROM...

Kept the workout fast paced, good workout. My seated db ohp keeps climbing which is good. Cycling the reps seems to work well. I think I'll get maybe 1 more cycle before progress slows down.

The reason you find the bent over db flyes so awkward is because your rotatory cuff really isnt made to handle more than 5-10 lbs. Although it can grow stronger it's never going to get strong enough to handle those heavy weights thats why most bodybuilders use pretty small rom and a lot of heaving to get the weight up

 

[ExtraMile]

Since when did bent over laterals work rotator cuffs...

Internal and External rotator cuffs rotate the arm in each direction, type it in on YouTube to see exercises that strengthen them.

 

[ExtraMile]

Since when did bent over laterals work rotator cuffs...

Internal and External rotator cuffs rotate the arm in each direction, type it in on YouTube to see exercises that strengthen them.

 

[ExtraMile]

Trained legs this morning:

Squats
132 x 5
176 x 5
220 x 5
264 x 5

Front Box Squats
209 x 2 put the box a bit too far back
204 x 3

Weighted Hypers
66lbs BTN x 8,6,6,6,8

Standing Calf Raise
143 x 26, 18

Walking BB Lunge
66 x 10/10
88 x 10/10
110 x 15/15

 

[Tblock1]

Since always dude! I am majoring in kinesiology in college and I talked to a physical therapist about it, he said for the most part using any significant weight on exercises which specifically require the subscapularis, infraspinatus, teres minor, and subraspinatus (those are the 4 muscles making up the collective rotator cuff) to do a lot of stabilization is going to be too much for the muscles to handle. You want to stick with the light weight for those in general

 

[ExtraMile]

All you told me in that post was that exercises for the various rotator cuff muscles should be done light.

Bent over laterals dont work the rotator cuffs. They work the posterior delts (mine are super sore today from doing the exercise yesterday).

 

[lweaver]

The posterior delts are the primary mover with bent over laterals however the infaspinatus and teres minor assist in horizontal abduction, and the supraspinatus initiates shoulder abduction. No need to go heavy with this lift.

Tblock-what do you plan on doing with your kinesiology degree?

 

[ExtraMile]

Diet from today:

Meal 1: 4 XL eggs, + 10 fluid ounces of egg whites, 1 slice wholemeal toast, 4oz apple, 4oz banana, half oz raiains - 65g P, 59g C, 30g F

Meal 2: (post w/o) 2oz whey, 7 fliud ounces of egg whites, 4oz banana, 5oz melon, 1oz raisins - 69g P, 61g C, 4g F

Meal 3: 10.5oz lean steak cooked in butter, 6oz sweet potato, handful spinnach leaves, 3oz blueberroes, 1tbsp evoo - 64g P, 40g C, 35g F

Meal 4: 10oz chicken cooked in 1tbsp evoo, 3oz peas, 2oz sweetcorn. 5oz organic yogurt w/ 1oz dried apricots, 5g fish oil, half oz cashew nuts: 71g P, 40g C, 35g F

Meal 5: 10.5oz extra lean minced beef cooked in half tbsp evoo, w/ mushrooms, peppers, onions plus 1.5oz cheddar cheese. 1 banana and 1 apple - 71g P, 41g C, 35g F

Totals:
340g protein
241g carbs
139g fat
= 3575kcal

those are aprox since I dont count trace macro's like the protein in grains, nuts and veg, or the carbs in eggs blah blah blah