To Turn A Midget To A Man - ZgzaZ's Log -

[ZGzaZ]

what a pussy!! hahaa....just kidding bro. sick dl's man...3 plates!!!!

how did your shoulder feel during inclines?

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Shoulder felt pretty good. Here's my plan of action for it:

My main chest movement (day 1 and 3) will now be inclines instead of flats, and where i had inclines on day 2 I'm going to see how flat dumbells feel for a week. If they hurt too, all flats will be taken out immediately, and I will just military press here in it's place. I'll try rotating them back in, maybe 6 weeks from now very light with my elbows completely tucked and see how they treat me then.

 

[jpt]

good idea...ease your way back into flats if the db's don't work for ya. no need to push it and make things worse. i'm just surprised flats hurt your shoulder more then inclines

 

[ZGzaZ]

Week 14 - Day 3 - Dec 31st -

Squats - 4x5 - 155x5, 190x5, 225x5, 260x5
1x3 - 300x3
1x8 - 225x8
Inclines - 4x5 - 115x5, 135x5, 160x5, 185x5
1x3 - 205x3
1x8 - 160x8
Rows - 4x5 - 130x5, 150x5, 170x5, 190x5
1x3 - 215x3
1x8 - 170x8
Barbell Curls -straight bar- cables - 1x120x8, 1x140x8, 1x160x8
Tricep Pushdowns - 3x8x200lbs

Couple things to note:
- No more flats for now, inclines are my main chest movement because of the shoulder. I also dropped their weight way down to give my shoulders a break for a few weeks. So only did 205x3 for my top set and will work back up from here.
- Our gym doesnt have 105lb ez-curl bar or adjustable ez-curl bars, so we were forced to do cables for our bicep sets, and will go right to 110lb ez-curl next week.

Other than that, I'm finally in the 300lb range now for squats, so that feels pretty good, and the shoulder felt great today. Day 1 comin up..

 

[ricanx99]

Week 14 - Day 3 - Dec 31st -

Squats - 4x5 - 155x5, 190x5, 225x5, 260x5
1x3 - 300x3
1x8 - 225x8
Inclines - 4x5 - 115x5, 135x5, 160x5, 185x5
1x3 - 205x3
1x8 - 160x8
Rows - 4x5 - 130x5, 150x5, 170x5, 190x5
1x3 - 215x3
1x8 - 170x8
Barbell Curls -straight bar- cables - 1x120x8, 1x140x8, 1x160x8
Tricep Pushdowns - 3x8x200lbs

Couple things to note:
- No more flats for now, inclines are my main chest movement because of the shoulder. I also dropped their weight way down to give my shoulders a break for a few weeks. So only did 205x3 for my top set and will work back up from here.
- Our gym doesnt have 105lb ez-curl bar or adjustable ez-curl bars, so we were forced to do cables for our bicep sets, and will go right to 110lb ez-curl next week.

Other than that, I'm finally in the 300lb range now for squats, so that feels pretty good, and the shoulder felt great today. Day 1 comin up..

Great job on all your lifts today buddy boy! Your squats were retardly easy from where I was standing. Day 1 next week will be lots'o'fun!

 

[ZGzaZ]

Great job on all your lifts today buddy boy! Your squats were retardly easy from where I was standing. Day 1 next week will be lots'o'fun!

Thanks man, see you then.

 

[ZGzaZ]

Week 15 - Day 1 - Jan 2nd -

Squats - 5x5 – 160x5, 195x5, 230x5, 265x5, 300x5
Inclines - 5x5 - 125x5, 145x5, 165x5, 185x5, 205x5
Rows - 5x5 - 135x5, 155x5, 175x5, 195x5, 215x5

I wish I was still hitting PR's on flats, but I am backed off of them for now. Inclines with lightweight for a couple of weeks then working back up into PR's in that. Rows/Squats went well, and not ready to do any pullups yet because of the shoulder. Been wanting to do some deads, so day 2 comin up will be fun.

 

[jpt]

nice work on the squats bro.....must feel great to be in the 300 range for reps!

i've been meaning to ask for a while and i keep forgetting.... when your doing flats are you tucking your elbows in? i know subconsciously my elbows flare out when i lift heavy and i have to keep fresh in my mind to keep them tucked.

 

[ZGzaZ]

nice work on the squats bro.....must feel great to be in the 300 range for reps!

i've been meaning to ask for a while and i keep forgetting.... when your doing flats are you tucking your elbows in? i know subconsciously my elbows flare out when i lift heavy and i have to keep fresh in my mind to keep them tucked.

They flared, and was a contributing factor. When I resume them I'm starting pretty low and making sure they stay completely tucked each time, to avoid this again in the future. Squats feel pretty good, 3 plates will be a day I'm more excited for 2-3 weeks from now

 

[jpt]

yeah def sounds like that's what did it....when i kept my reps in the 3-5 range i noticed the last 2 reps my elbows flared....prob b/c i had too much weight on the bar.

 

[ricanx99]

It looks like you didn't post Thursdays workout yet, but I still had to get on here and say AWESOME job on the deads today man! We are still bangin' em out weekly and moving up! I CANT WAIT TO REACH 3 PLATES AND A QUARTER in a couple weeks! Hurry up and post ur stats. Great lifts today.