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working on a new routine

JDid23 said:
I have been doing farmers, but missed em last week. I think the grip might be because i did some back work the day before for my upper body day- not sure though. Couldn't lift today since i was out with the family but gonna hit upper body bench day tomorrow
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Personally I think even if your grip was tired you should put a priority on grip exercises.....295 should be no problem for you.
 
Tblock1 said:
Personally I think even if your grip was tired you should put a priority on grip exercises.....295 should be no problem for you.
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I agree 100% which is why i was so confused. My grip NEVER gave out when i worked up to my 365 max then did doubles with 315,320,325, and 330, but it gave out at 295 after a few reps.. Kinda annoying, I'll see how i do next workout


Upper Body


Bench Press
165x4- PR 2x4 (and 1x4)
165x4
165x1- failed on 2nd.... could tell my form was off

DB Rows
65 lb DBs x 7 (per arm)- PR 3x7
65 lb DBs x 7
65 lb DBs x 7

Incline DB Bench
50 lb DBs x 8
50 lb DBs x 7
45 lb DBs x 6

Pullups
5-- wide grip, rest were neutral grip chins. going to start pushing myself harder on these
6
5

DB Flyes--- felt it in my shoulder a bit
15 lb DBs x 10
15 lb DBs x 10
15 lb DBs x 10

Lat Pulldowns-- no idea, but i did them really slow and really controlled with moderate weight and i felt it like hell.

DB Skull Crushers
20 lb DBs x 10- PR 2x10 (with 20s)
20 lb DBs x 10
15 lb DBs x 10
15 lb DBs x 10
12 lb DBs x 10
12 lb DBs x 10

Incline DB Curls
15 lb DBs x 10 (per arm)
15 lb DBs x 10
12 lb DBs x 10
12 lb DBs x 10
12 lb DBs x 20--- hammer curls


Comments: Bench went well today, and i know i will hit at least 185 when i test my max. I think I'll try 3x2 or 2x2 with 175 next workout before going for my 1RM the week after. Rows are going real well, going to up the weight to 70 lbs next workout. Watch out andalite- 120s are in the near future :) Incline DB Bench didn't go as planned.. i think i'll try 5x5 with them next workout. Pullups still hurt my shoulder a bit (only wide grip), but i like the challenge. Gotta be ready to go all out on them next time. Flyes i felt in my shoulder a bit, not sure why. Everything else was solid, and skulls i didn't hold in the lockout and went down slowly, which made it a fuckload harder
 
nice work man that is a lot of stuff for one workout! You got 185-190 for sure, and if your get say 165x7 you'll for sure have 200 me thinks
 
Thanks TBlock... gonna keep this quick cuz my friend's here and he's taking a shower

Lower Body


Squat
225x5- PR 3x5
225x5
225x5

DB RDL
40 lb DB x 7 (per leg)- done super slow/controlled
30 lb DBs x 12
30 lb DBs x 12

Leg Press- tried 1 legged with 180, but it hurt my left groin a bit too much

Leg Extensions- not sure

Leg Curls- not sure

Seated Calves- 2 sets of 8 with 80 lbs


Comments: I had to wait fucking 15 minutes for some kids to get off the rack- they wouldn't let me on... were supersetting squats/seated DB military/russian twists- wtf lol. Anyways, squats went well, but they were fucking hard. My last rep with the 3rd set was a bit off- back rounded a bit, but not too much. Going to go for some heavy singles next week, maybe get a 1RM.
 
Upper Body


DB Military--- still uncomfortable, but it doesn't stay with me too long so i'm not too worried.
40 lb DBs x 8
40 lb DBs x 8

Chinups
8
6
5
4
3-- wide grip

Flat DB Bench
60 lb DBs x 6
50 lb DBs x 10
50 lb DBs x 9
40 lb DB x 8 (1 armed)

Chest Supported Rows
55x10
55x10
55x10-- 1 1/2 chinups superset haha.

Reverse Grip Bench Press-- wasn't hard, first time so i wanted to get a feel for it
95x8
95x8

Trap Bar Shrugs
135x15
135x15
135x15

Alt DB Curls
20 lb DBs x 10 (per arm)
20 lb DBs x 10
20 lb DBs x 10
Supersetted With
Tricep Pushdowns
110 x 15
110 x 12
33 x 10 (1 armed)


Comments: Sub par workout, but that was to be expected since i only had an apple tart and a burger before my workout... Chins are MUCH weaker than they used to be, but i think i'll get stronger again. Everything else was ok- kinda upset about DB Bench, trap bar shrugs i like a lot more than BB shrugs, and reverse grip bench press even with only 95 lbs still hit my tris real hard.
 
Great workout!


Lower Body


Deadlift-- stupid grip!
315x3
315x3
315x5- PR (used straps and could have gotten more)

Bulgarian Split Squat
30 lb DBs x 10 (per leg)- PR 3x10
30 lb DBs x 10
30 lb DBs x 10

Pullthroughs
95 KG x 9--- maxed it out
80 KG x 10

some lunges, then calves


Comments: Deadlifts felt great. I literally don't feel like eating anything for the first time ever after a workout, but i'm gonna foce feed myself a shake and some food. is it worth DLing with straps? I swear i could have gotten 3 more reps with 315 with straps, and chalk isn't permitted at my gym. Bulgarian's were tough, and pullthroughs were ok. I took a lota rest between dead sets, and once again my gym time was cut short lol
 
Wow great work jdid! Sorry em but you are officially getting destroyed on deadlift! IMO here is what I think on straps: Why the fuck not? I mean seriously you are working out for fun why not use straps? I would work on your grip but use straps too if you want. Deadlift double overhand when you use straps too. Honestly in the long run straps are almost better because if you db over with them you wont have the nasty imbalances you get from mixed grip. Awesome work though if I'm not careful you're deadlift isgonna be catching up to me man! What's your bodyweight now?
 
Tblock1 said:
Wow great work jdid! Sorry em but you are officially getting destroyed on deadlift! IMO here is what I think on straps: Why the fuck not? I mean seriously you are working out for fun why not use straps? I would work on your grip but use straps too if you want. Deadlift double overhand when you use straps too. Honestly in the long run straps are almost better because if you db over with them you wont have the nasty imbalances you get from mixed grip. Awesome work though if I'm not careful you're deadlift isgonna be catching up to me man! What's your bodyweight now?
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thanks man.. i did do over/under with them, but if i do use them i guess i should try double over. I am going to have to kill my grip with farmers and static holds as well as some other shit. my BW is probably around the same 165 it was a month ago.... maybe a bit heavier

i spoke to the kid i am going to lift with in college. he's making up a routine, so i guess i can change my shit up and do that with him. I am looking for something fresh- not these upper/lower splits and 5/3/1.... At the least it will give me a new perspective on some exercises and i'll also be doing a lot of cardio which is something i've stupidly neglected recently.
 
Upper Body


Bench
45x10
95x5
135x3
155x1
185x1- PR and not too hard
200x0
135x10
155x4

DB Rows-------------------- superset each set with 3 pullups to mix things up. probably dumb
70 lb DB x 6 (per arm)- PR 2x6
70 lb DB x 6
60 lb DB x 8
60 lb DB x 8

Incline DB Bench
45 lb DBs x 10
45 lb DBs x 10
45 lb DBs x 7

Lat Pulldowns
i did 50 KG, 60 KG, and 42.5 KG..... really slow and controlled reps felt it a lot

DB Flyes
20 lb DBs x 10
20 lb DBs x 10
-- did incline cable flyes and cable crossovers with another kid at the gym. nice change of pace

DB Skulls- superset
20 lb DBs x 10/ 12 lb DBs x 10--- PR for 3 sets
20 lb DBs x 10/ 12 lb DBs x 10
20 lb DBs x 10/ 12 lb DBs x 10

Incline DB Curls
20 lb DBs x 8
15 lb DBs x 8
15 lb DBs x 8
15 lb DBs x hammer curls


Comments: 185 bench wasn't hard, and i was fucking dying for 200. I might go for it again next week but skip the 185. Just wanna see if i have it in me before i go off to college- besides that was a decent workout. DB Rows are getting solid, i'm hating incline DB bench, everything else was good and skulls were mad hard. My arms are getting bigger and i have a pic of my chest post workout which i'll try to get up
 
great work!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Maybe go for 195 next workout.....how hard was 200?
 
200 was pretty dam hard. I got it up a bit after it hit my chest.. i don't really remember but if i had to say anything i'd say 2/5 of the way- thanks tblock
 
Do not use straps for deadlifts.

It's a crutch. All you need to do is grip the fuck out of the bar and if you think your grip is holding you back abit stay at the same weight and own it until your grip adjusts or try some heavy rack pulls.

At minimum for a decent grip you should be able to hold on to anything you deadlift or row.

You'll thank me later.

As a side note I was having trouble holding onto 110lbs db for rows and I stayed with the weight a couple workouts and my grip adapted. I just did rows with 115 and while the db leaned a little in my hand I was able to hold onto it for all the reps. I'll stay with that weight until I can do all the reps in solid form with a cast iron grip before moving up.

Don't use straps.
 
ghettostudmuffin said:
Do not use straps for deadlifts.

It's a crutch. All you need to do is grip the fuck out of the bar and if you think your grip is holding you back abit stay at the same weight and own it until your grip adjusts or try some heavy rack pulls.

At minimum for a decent grip you should be able to hold on to anything you deadlift or row.

You'll thank me later.

As a side note I was having trouble holding onto 110lbs db for rows and I stayed with the weight a couple workouts and my grip adapted. I just did rows with 115 and while the db leaned a little in my hand I was able to hold onto it for all the reps. I'll stay with that weight until I can do all the reps in solid form with a cast iron grip before moving up.

Don't use straps.
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I see what you're saying, but lets say i can only do 315x3 without straps.. With straps lets say i can do 315x8. Wouldn't this be more efficient for strength PROVIDING that i work my grip through farmers walks/static holds/some other stuff so that when my grip does catch up i am stronger and am therefore able to deadlift more?
 
You'd be just as well off doing multiple sets of 3 without alot of rest as doing 1 set of 8.

You have a deficiency in your grip strength currently and skirting around it is not the way to go. Stay at that dl weight until you can grip it easily. If this means doing some supplemental work to improve your grip than so be it.

To put this in perspective your grip should not be the limiting factor in a deadlift unless we were talking short rom rack pulls with massive weight.

Also consider that if it takes you several workouts to comfortably pull that weight for those reps your body will have adapted to lifting this weight np so in reality you will have gotten stronger.

Don't rush things. That said never skirt around or neglect these things:

1. core strength, heavy situps, sidebends and leg raises. This will benefit all your lifts.

2. grip strength. If ya can't grip it, ya can't lift it.

3. Cardio. This is for health and work capacity.

You're only as strong as your weakest link which is clear in this example. Alot of people often don't realize that beyond shitty ass training routines or bad dietary/sleep habits that often times there is a weak link preventing you from improving in an exercise. With the deadlift it's very obvious to you, but this applies to everything else.

I don't use straps unless I am doing power shrugs. That's about it.
 
ghettostudmuffin said:
You'd be just as well off doing multiple sets of 3 without alot of rest as doing 1 set of 8.

You have a deficiency in your grip strength currently and skirting around it is not the way to go. Stay at that dl weight until you can grip it easily. If this means doing some supplemental work to improve your grip than so be it.

To put this in perspective your grip should not be the limiting factor in a deadlift unless we were talking short rom rack pulls with massive weight.

Also consider that if it takes you several workouts to comfortably pull that weight for those reps your body will have adapted to lifting this weight np so in reality you will have gotten stronger.

Don't rush things. That said never skirt around or neglect these things:

1. core strength, heavy situps, sidebends and leg raises. This will benefit all your lifts.

2. grip strength. If ya can't grip it, ya can't lift it.

3. Cardio. This is for health and work capacity.

You're only as strong as your weakest link which is clear in this example. Alot of people often don't realize that beyond shitty ass training routines or bad dietary/sleep habits that often times there is a weak link preventing you from improving in an exercise. With the deadlift it's very obvious to you, but this applies to everything else.

I don't use straps unless I am doing power shrugs. That's about it.
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Thanks for the post bro! Appreciate it and am going to take everything into account.



Here are some progress pics!!

http://www.elitefitness.com/forum/b...pictures/progress-pics-beginner-682399-2.html
 
ExtraMile said:
arms and shoulders look good in the front pic bro
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thanks man. it was about an hour and a half or 2 hours after my workout, was a bit pumped... back picture was shitty, but my back is fucking ripped compared to the pic in my avi

Lower Body


Squat--- quad wasn't feeling great so i was fine with 275- could have probably gotten a bit more.
45x5
95x5
135x3
185x2
225x1
245x1
275x1- PR (hit this with a belt prior to this session, this was raw and was a much smoother ATG rep)

1 legged RLDS superset with DB Lunges
30 lb DB x 10 (per leg)// 30 lb DBs x 20 lunges (10 per leg)
30 lb DB x 10 (per leg)// 30 lb DBs x 20 lunges (10 per leg)

SLDLs
135x6
135x6
135x6
135x6

Leg Press
180x10
270x10
360x10
270x10
180x10
90 x 10 (1 legged, per leg)

Seated Calves slow negative
70x8/45x8
70x8/45x8

Abs
20 leg raises elbow supported


Comments: Felt solid to get a 275 squat. Last time i got it with a belt i just remembered there was a guy holding the bar a bit to help me (didn't need it), but this one the spotter didn't intervene and it was real smooth. My quad didn't feel good during the lighter sets but felt OK at 245 so i figured i'd give 275 a go and not push it any further. The superset was pretty hard, was good though. SLDLs were for shits and giggles instead of leg curls since i haven't done them with a BB in forever. Leg Press was ok- gotta push it harder since this didn't really make me work too hard. Seated Calves were mad slow negatives which made them hard. Next session is an upper body session with no 1RMs, but after that it's deadlift time :evil:
 
JL_204 said:
Good job on the pr dude..
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thanks man


Upper Body- weak workout today

Military Press-- been at least a month and a half so i experimented with grips
95x5
95x5
95x5
95x5

Chinups (should have done more on first 3 sets)
8
6
4
4 (wide grip)
2
2

Flat DB Bench
55 lb DBs x 10
55 lb DBs x 8
45 lb DB x 8 (1 armed per arm)
35 lb DB x 10 (1 armed per arm)

Chest Supported Rows
55x10
55x10
55x10
did 1 set of lat pulldowns

Reverse Grip Bench
115x8
115x5 (felt weird)
115x3 CGBP (not feelin it)

Incline DB Curls
15 lb DBs x 10
15 lb DBs x 8
20 lb DBs x 10 (hammer curls)

Tricep Pushdowns
143x8
143x7
110x10
22x10 (1 armed)

BB Complex
Squat/Hang Clean/Front Squat/RDL x 8 per @ 65 lbs

set of BB Shrugs, but stopped since tomorrow might be deadlift day


Comments: Not a great workout- felt weak all around. Military felt ok, but it wasn't bad enough to stop me from doing them. I think my warmups have been helping. Everything else was pretty bad- not much else to say here.
 
I want to start off with my comments before my #s today...

If i were to judge today's workout solely based off numbers, it wouldn't be good. However, today i learned something at the gym. I left with a strange feeling, thinking of what I would type up in my log once i got home; it has somehow managed to escape me after making a shake and showering, but what i do remember it was a hell of a feeling. I went into the gym today hyped up to go for a new deadlift 1RM. I cruised through every warmup set- 135, 185, 225, 275, 315, and even 355 flew up (previous RM was 365). As a lot of you know, I pride myself on my good deadlift form, and today was the best form i've ever used. I consciously made sure that every part of my body locked out simultaneously with one another. I thrusted my hips through like it was the day before my death and i was fucking megan fox- i gripped the bar like i was holding onto a cliff with an infinite drop. I basically learned something that I've been told before. I learned that each session is inconsequential on its own. Today, even though I knew i could have hit something more than 365 had i gone for it before 355, I didn't care. If I learn something new every time i go to the gym, who cares if i reach new PRs in every lift? Lifting is very confusing and there are so many factors that go into separating a good workout from a bad workout, and most people who take it seriously don't seem to realize that there is a hell of a lot more than adding weight to the bar and hitting "PRs".

Not sure if that makes sense since I typed it up really fast and i have a splitting headache, but i hope it does. Anyways,


Deadlift
135x5
185x3
225x3
275x2
315x1
355x1
385x0
365x0 (not much rest after 385, dumb)
315x4-- stupid grip

Bulgarian Split Squats
35 lb DBs x 8- PR 3x8
35 lb DBs x 8
35 lb DBs x 8

DB RDL
40 lb DBs x 10
40 lb DBs x 10
40 lb DBs x 10

Leg Press
360x10
270x10

Called it a day.
 
Last edited:
Last workout in my gym until winter break today....... was an upper body but it's not really worth saying besides a new PR in DB Rows (75 lb DB x 3 sets x 5 reps). Bench was pretty weak, i did 6 dead hang chinups with a 2-3 second pause at the bottom.. few other stuff.

Leave for college tomorrow!!!!! move in friday, can't wait to hit the gym up there.
 
JDid23 said:
Last workout in my gym until winter break today....... was an upper body but it's not really worth saying besides a new PR in DB Rows (75 lb DB x 3 sets x 5 reps). Bench was pretty weak, i did 6 dead hang chinups with a 2-3 second pause at the bottom.. few other stuff.

Leave for college tomorrow!!!!! move in friday, can't wait to hit the gym up there.
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have fun man stay safe! This guy that made that routine for you what is he like? Is he big or skinny?
 
college has been fucking sick to say the least.... been working out inconsistently, but today i got in a decent workout and am going to do a 4 day upper/lower split. Today, I did


Bench (kinda kept it a bit easy)
150x6
150x5
150x6

DB Row
60x12
65x10
70x8

Dips- felt too uncomfortable

Flyes
20 lb DBs x 10
20 lb DBs x 10
20 lb DBs x 10
22.5 lb DBs x 20 (later in workout. lol not nearly hard enough work on these at first)

Pullups- Ab injury, persistent so i did lat pulldowns. don't remember exact #s

did a set of cable rows and some other shit... also did skull crushers with 20 lb DBs x 12 for a few sets and then 25 lb DBs x 12.. also some curls


Hopefully this ab injury will let up 100%. In the mean time, no squats, deads, pullups (squats/deads to be safe)... Its been getting a lot better, and won't go in depth but i did see a doctor and it'll be fine.

Just thought I'd update this and hopefully I'll continue to update it. Hope everyone is doing well!
 
Tblock1 said:
sweet jdid so you're liking college? Hope those abs heel up
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yeah dude, it's amazing..... I'm still not going all out with work (have to starting soon), but i have 3 As.

I am taking 1 supplement in addition to whey... will check later because now i have to do some work. Did lower body today- was squatting, but decided not to. Took me a while to get into the zone but it wasn't a great workout.


TBlock- you'll laugh at this one.. For some reason, I decided to run a mile around the track afterwards and fuck it was hard. By the last quarter mile, i was basically fucking destroyed and my sprint was barely a jog. I am gonna start cardio on off days.

How are you liking college dude?
 
JDid23 said:
yeah dude, it's amazing..... I'm still not going all out with work (have to starting soon), but i have 3 As.

I am taking 1 supplement in addition to whey... will check later because now i have to do some work. Did lower body today- was squatting, but decided not to. Took me a while to get into the zone but it wasn't a great workout.


TBlock- you'll laugh at this one.. For some reason, I decided to run a mile around the track afterwards and fuck it was hard. By the last quarter mile, i was basically fucking destroyed and my sprint was barely a jog. I am gonna start cardio on off days.

How are you liking college dude?
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Lol I need to get started with the work too I'm starting an essay thats due tomorrow right now. BTW, i'm laughing my ass off at your little run hahahahahahahhahaha:chomp::evil: I'm still a crap runner though I took my first apft (army physical fitness test) and got a 291 out of 300 and I only ran a 13:24 2 mile it sucked:(

College is great I'm in the all freshman dorm and I like everyone but god I hate academics lol I sometimes wonder what it would have been like if I had of enlisted
 
Tblock1 said:
Lol I need to get started with the work too I'm starting an essay thats due tomorrow right now. BTW, i'm laughing my ass off at your little run hahahahahahahhahaha:chomp::evil: I'm still a crap runner though I took my first apft (army physical fitness test) and got a 291 out of 300 and I only ran a 13:24 2 mile it sucked:(

College is great I'm in the all freshman dorm and I like everyone but god I hate academics lol I sometimes wonder what it would have been like if I had of enlisted
Click to expand...

my last lower body workout was decent. did a few light sets of squats, 1 legged RDLs, bulgarians, and a lota supersets with machines for calves, quad, hammies.. no idea what the exact #s were though

upper body day i did

Bench- 155x7... 155x6... 155x4 (spot on 5th)
DB Row- 65x10... 70x8... 75x6--- i can get more too
Incline- shit was weak, don't really remember but weight was between 37.5-45 with DBs
Pullups- few sets of a few... then lat pulldowns

hit arms hard and also did flyes with 32.5 lb DBs


getting stronger and bigger!!! lets fuckin go


TBLOCK- good shit on the test bro, i am also going to have to say tcock since you're still laughing lol. I'm an athlete, not a runner (if that makes any sense). I sprained my ankle during 5v5 football the other day, but that was after i already scored 7/7 of my teams TDs and had a 1 handed INT so you can suck my (J)dick.

I'm also in an all freshman dorm. Been gettin with girls and partyin it up haha- what you been doing at school besides ROTC bro? good luck on your essay. I've already written 7 in my writing intensive first year seminar and 2 besides that. ITS A BITCH
 
haha. maybei'll get some pics up when i have the time... i got blown in a bathroom stall at a bar and the next night got head on the front lawn outside a house.


Anyways, lifting is goin solid- had a great back/bi workout today::

Deadlift- 330x2, 330x2, 330x2
DB Row- 70 lb DB x 5 sets x 8 reps (per arm)
Pullups- did a few sets
Lat Pulldowns alternating each arm with real slow negatives

Then some curls, but rows went well and i've been doing up to 85s for 5ish reps for a last set recently. Going to ramp up slowly


I'm still chilling on leg workouts- skipping them since my ankle has been a real annoyance. I'll probably start up in about a week.

I'm gaining mad weight- PWO weight was 177.4 lbs today, but its been fluctuating. I may or may not start eating less carbs and just focus on protein. Diet has improved by 200%
 
thanks tblock

ahahahaha EM that's hillarious bro.

Good thing is i'm still definitely quick enough to play ball and shit.. + i can see the outline of my abs so i'm hoping most of the gains are muscle and not fat. Having said that, if i ever reach 185 it's time for me to really focus on diet.
 
JDid23 said:
thanks tblock

ahahahaha EM that's hillarious bro.

Good thing is i'm still definitely quick enough to play ball and shit.. + i can see the outline of my abs so i'm hoping most of the gains are muscle and not fat. Having said that, if i ever reach 185 it's time for me to really focus on diet.
Click to expand...


Lmao I'm 200lbs. and am not even close to dieting. You need o gain weight to gain strength Jdid, don't get worried if you get heavier, unless its obviously fat.
 
yea you're probably right mike..... i've just never gained weight so rapidly so i'm just a bit concerned it's happening so easily without me focusing on it too much. I've been drinking a lot on weekends, and I'm pretty sure that also has something to do with it.

the other day i DLd 335 for 2, 4, 3 respectively with straps that weren't even that tight. I think I have done 1 mixed grip for too long and I'm nervous to do it so heavy the other way. I'm worried my left trap is getting bigger than the right, so i am sacrificing my grip strength for this. I could have hit more than 2 and 4 on the first 2 sets, but 3 was all i had in me on the last one. Going to keep killing deadlifts moving up 5 pounds consistently.

Squatted 185 for 3x6 on my bad ankle and it felt fine. Going to (really) gradually increase the weight. Right now all i care about is a 405 DL and 225 BP by the end of the current school year- pretty sure it will happen, but i want to start with these goals. It'd be nice to squat 3 plates but i won't be devistated if it doesn't happen.



Also, it's been real hard to take days off since I'm so motivated. I've been going pretty hard on something like

Back/Bis--- deads, rows, pullups (been skipping lately), hypers, 1/2 machines -> hammer curls, and some other curl variations if i feel like it
Chest/Tris--- BB/DB (alternate each workout) Bench, incline DB bench, Flyes, mix it up with a machine if i feel like it or some weighted pushups. dips feel like shit -> skulls, pushdowns mostly for tris
Legs--- Squat, 1 legged RDL, Bulgarian split squats, Leg Curls, and some other shit
Shoulders/Abs- DB Military, Lat Raises, Front Raises, Shrugs, machine if i'm in the mood and i mix up abs.. shoulder has been feeling better lately and i still do my same stretching routine for it

and just restarting with back after shoulders..... i go light when i feel my body needs a break, but i haven't had too many days off.

Even i can spot some things wrong with my routine, but I am seeing pretty good gains and am debating whether or not i am going to keep it like this. Any of your guys opinions are always valued, so please feel free to give me some insight.

Hope everyone's doing well- i have been mad busy and wish i could check your guys journals more often, but only barely update mine when i'm on here.
 
thanks guys. EM- what's your weight at now?


yesterday, i ran 3 miles in 24 minutes (first time running in ages) and then did light legs and wanted to die.
 
JDid23 said:
thanks guys. EM- what's your weight at now?


yesterday, i ran 3 miles in 24 minutes (first time running in ages) and then did light legs and wanted to die.
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dude good work with the run especially for not having run in a while! I've found soccer players are always fast runners, in ROTC one of the freshman ran an 11:30 without trying that hard and he's a soccer player
 
hahaa tblock. EM- you weigh lighter than me you fucker...... I'm going to post what i think my routine is going to be later on while i'm on break (go back tuesday). it hasn't been too organized minus bench/deadlift. everything is going sick in school;

- gettin bigger
- gettin more girls than virtually anyone i know
- gettin real good grades- lowest on anything has been an 80

- heavier than EM (if i said that this was gonna happen 5 months ago i would have killed myself hahaha)
 
glad- i'll post some for you one of these days. probably over winter break. I don't know most of the chicks i get with and that's how i like it since if i got with friends (been with maybe 4 people i know outa a lot) it would get around.

How does something like this look as a routine? any suggestions would be great!

[FONT=&quot]Back/Bis
[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]Deadlift[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]DB Row[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]Hypers[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]BB Row/Pullups[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]Pullthroughs[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]1 arm Pulldowns[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]Biceps[/FONT]
[FONT=&quot] [/FONT]
[FONT=&quot]Chest/Tris[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]BB Bench[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]DB Incline Bench[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]DB Flyes[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]DB Decline Bench[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]Flye machine superset w/ Pushups[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]Triceps[/FONT]
[FONT=&quot] [/FONT]
[FONT=&quot]Legs[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]Squat[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]BB RDL[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]Bulgarian Split Squat[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]1 legged DB RDL[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]Leg Press/Extension[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]Hamstring Curls[/FONT]
[FONT=&quot] [/FONT]
[FONT=&quot]Shoulders/Abs[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]BB/DB Military[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]Lat Raises[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]Front Raises (superset these and lat raises)[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]Shrugs[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]Light Machine Press[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]Abs[/FONT]
 
JDid23 said:
glad- i'll post some for you one of these days. probably over winter break. I don't know most of the chicks i get with and that's how i like it since if i got with friends (been with maybe 4 people i know outa a lot) it would get around.

How does something like this look as a routine? any suggestions would be great!

[FONT=&quot]Back/Bis
[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]Deadlift[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]DB Row[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]Hypers[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]BB Row/Pullups[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]Pullthroughs[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]1 arm Pulldowns[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]Biceps[/FONT]

[FONT=&quot]Chest/Tris[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]BB Bench[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]DB Incline Bench[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]DB Flyes[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]DB Decline Bench[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]Flye machine superset w/ Pushups[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]Triceps[/FONT]

[FONT=&quot]Legs[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]Squat[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]BB RDL[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]Bulgarian Split Squat[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]1 legged DB RDL[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]Leg Press/Extension[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]Hamstring Curls[/FONT]

[FONT=&quot]Shoulders/Abs[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]BB/DB Military[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]Lat Raises[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]Front Raises (superset these and lat raises)[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]Shrugs[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]Light Machine Press[/FONT]
[FONT=&quot]- [/FONT][FONT=&quot]Abs[/FONT]
Click to expand...

lol jdid you're a pimp:) Nice routine but that us a lot of volume, I actually did something very similar before if you remember it worked quite well. Dont do it for too long though you will stall out
 
Goals: Increase Deadlift/Bench while getting bigger..... Its been working so far. Managed 340x3x3 very easily on deadlifts the other day, and 170x 2 sets x 3 reps (3rd set was 1 rep) on bench.

any ideas what my estimated 1RM is? I'm going to go for it when i get back, rest, then start this routine.
 
that's about what i thought it was ^^

Now, I think i have my goals straight.......... I am going to bulk until i hit a 405 DL and 225 Bench, and then cut down, get ripped, and try to maintain most of my strength in the process.

Easier said than done, but i think it's doable with some hard work
 
sup guys..... long time since i've updated this, but i'm going to try to update it more often after this week. been really disorganized as of late too with my workouts, but last 2 ones went something like this (reps may be 1 or 2 off either way:

Military Press
100 x 9
95 x 8
85 x 8

DB Row
85 lb DB x 8
80 lb DB x 10
75 lb DB x 12
65 lb DB x 15

DB Bench
70 lb DBs x 8
65 lb DBs x 8
60 lb DBs x 8
50 lb DBs x 10

1 arm pulldowns- don't remember but did drop sets with 60 KG, 50 KG, 42.5 KG for about 8-10 each

Shrugs- weak since my forearms were destroyed- used straps and still felt weaker

Hammer Curls- 30s for reps

Tricep Pushdowns


Yesterday

Got up to a 375 deadlift without having DLd heavy and consistently for a while- was real happy and the football team benching pussy weight was in awe that my small ass got that up. 405 is hopefully in me by the end of the year.

then did some 1 legged RDLs and lunges and calves.


don't know what my goals are at the moment. I think i want to just stay in shape and get bigger. It would be real nice to bench 90 lb DBs in a few months. If i feel good tomorrow, i'll try to max out my bench. Squat is the only lift lagging hard right now as far as i'm concerned

college is goin well grade wise, socially, every aspect pretty on track. Have a 10 research paper due friday, 5 page paper due tuesday, big test friday in hebrew among other shit, so after all this i want to get my ass back on EF tracking my progress.
 
JDid23 said:
sup guys..... long time since i've updated this, but i'm going to try to update it more often after this week. been really disorganized as of late too with my workouts, but last 2 ones went something like this (reps may be 1 or 2 off either way:

Military Press
100 x 9
95 x 8
85 x 8

DB Row
85 lb DB x 8
80 lb DB x 10
75 lb DB x 12
65 lb DB x 15

DB Bench
70 lb DBs x 8
65 lb DBs x 8
60 lb DBs x 8
50 lb DBs x 10

1 arm pulldowns- don't remember but did drop sets with 60 KG, 50 KG, 42.5 KG for about 8-10 each

Shrugs- weak since my forearms were destroyed- used straps and still felt weaker

Hammer Curls- 30s for reps

Tricep Pushdowns


Yesterday

Got up to a 375 deadlift without having DLd heavy and consistently for a while- was real happy and the football team benching pussy weight was in awe that my small ass got that up. 405 is hopefully in me by the end of the year.

then did some 1 legged RDLs and lunges and calves.


don't know what my goals are at the moment. I think i want to just stay in shape and get bigger. It would be real nice to bench 90 lb DBs in a few months. If i feel good tomorrow, i'll try to max out my bench. Squat is the only lift lagging hard right now as far as i'm concerned

college is goin well grade wise, socially, every aspect pretty on track. Have a 10 research paper due friday, 5 page paper due tuesday, big test friday in hebrew among other shit, so after all this i want to get my ass back on EF tracking my progress.
Click to expand...

Sweet man I've seen consistent progress out of you on that deadlift! I am really struggling with organization is college...my workouts have been good though
 
hey is it just me or you got alot stronger on rows and dumbell bench press?? :chomp:

i think im gonna start doing some db press on my bench day see if it helps with the barbell press
 
thanks guys..

hope college goes well for you tblock.

nba- i've been getting stronger, even though my inconsistency is becoming more frequent lol. DB Rows and DB Bench have both been inreasing, probably because i've been focusing on them more as of late
 
been not on EF unfortunately lol.

My new goal is just to look better and stay in shape. I'm also implementing cardio into my routine- running sprints combined with bodyweight exercises twice a week. I don't give 2 shits how strong i am now- how much i can DL, Squat, Bench, all that. I'm going to do my best to get my diet on track, stop taking jack3d because it has been doing virtually nothing for me, but maybe start casein with my current whey protein since i already have a box of it. I'm probably going to keep in the 8-12 rep range on most exercises, and try to lean out more.

college pussy is good dude- but not as good the last few weeks. ended up passing on a sophomore i was gonna take back to my room the other day because i realized i like this chick who went home for the weekend. gonna go for her when we get back after thanksgiving- she's also one of my best friends at college so i'll try not to make it awkward. i've never met a bitch so hard to read in my life, but i've also never met a girl with such a sick personality so it'll be good to get it outa my system and find out what she thinks. after being w/ so many girls in such a short time span, i've kinda realized i'm more of a boyfriend type guy than a player. even though i've done my best to keep it on the down low, more people are startin to know and i don't like having this rep. hopefully, it'll go well!

how is life with you bro? still with your girl?
 
haven't updated this lately lol.................... but finished finals and i'm back home for a month!!

been pretty inconsistent with training- only did legs once over the past few weeks, and haven't been as motivated to squat. Some of my lifts now are at:

Flat DB Bench- 70 lb DBs x 10
DB Row- 90 lb DB x 8 (could do more)
Deadlift- hit 375 at some point, and am taking it kinda light.

not even sure of others lol..... but i am gonna come up with something today or tomorrow and follow it to a tee. probably a full body workout
 
last chest workout before starting HST


Flat DB Bench
70 lb DBs x 8
65 lb DBs x 10
60 lb DBs x 8

Incline DB Bench (dont remember reps, pretty high though)
45 lb DBs
40 lb DBs
35 lb DBs

Dips (felt some strain on my shoulder so i took them easy)
10
6
8

Flyes

then did tricep pushdowns with 65 KG working down and supersetted with skull crushers.


Comments: ok workout- just wanted to get back to my home gym and start lifting now that i'm home from college for a month.
 
Back today.....

Deadlift- only got up to 275x4... the bar was destroying my shins with 135, and i was limited on time so i figured i'd skip deadlifts today... wasn't feeling it, but i'll usually do a set with 315, then go up or down depending on how i'm feeling

DB Row (per arm)
80 lb DB x 10
80 lb DB x 10
75 lb DB x 10
75 lb DB x 10

Hypers- switched between weighted/unweighted

Chinups
6
6 (pullups)
5
5 (pullups)

then i did a set of lat pulldowns/cable rows with 70 KG x 10, and finished with some DB Curls


Comments: the more i workout, the less i need to make comments :) Sub par workout, but again i was limited on time so i'll take it.
 
was supposed to do legs and/or shoulders today, but the gym was so crowded i couldn't squat (hate being home at the YMCA with 1 rack)... so just did chest

not really worth posting.. i NEED to get on a routine real soon though instead of this split. I'm starting to lack motivation to workout legs

on a good note, i made deans list my first semester at college :)
 
thanks for the good wishes guys!!! 5 months later... haha

everything went really well this year.... besides working out, which became inconsistent my 2nd semester of college... reached the 200 club with my bench press though. I haven't lifted seriously until this past week, but my shoulder is severely hindering my chest workouts.. I'm having a hard time finding any chest exercise minus pushups that doesn't hurt my shoulder. ANY suggestions on what i should do regarding my shoulder and chest workouts would be much appreciated. Also, once allergeeze season goes away I'm going to start running outside (it's terrible over here and the area where i attend college is one of the worst places in the US for allergeeze).... and i want to get back to where i was with my squat and deadlift, but i'm going to be taking things slowly, at least for the first month back so i can get my form down again and not hurt anything. Did chest/tris and back/bis this week so far, legs on sunday. Nothing worth writing down for chest/tris, but for back i just wanna keep track of my DLs..

225x3
235x3
245x3
255x3

-- working on getting my form back to where it was since it was definitely off. can't wait to squat tomorrow!!! damn, i haven't said that in ages.
 
Glad to see you back I stayed somewhat consistent but also had problems with consistency 2nd semester. Not sure what to do about the shoulder I usually just say ice and rest.
 
thanks tblock.... yeah idk what happened i just completely lost my motivation and being sick for a month on/off didn't help. it only hurts when i workout. when i'm not lifting it's fine
 
You need to consistently do shoulder prehab exercises. I could give you a list but you'd have to do it consistently and I doubt you want to do that haha...

Enjoy college :)
 
Andalite- i was actually thinking about the time you gave them to me when i hurt my shoulder and they helped tremendously. If you don't mind writing them down i am definitely going to do them... This summer is a time for anything besides slacking off in the weight room. I'm cutting down the drinking, fixing my diet, and getting the fuck in shape
 
just finished my first leg workout in a longggg time.

Squat
135x5
140x5
145x5
150x5
155x5

DB RDL
50x8
55x8
60x8

calves and 2 sets of static holds with 135--- going to add farmers walks with the static holds from now on and dedicate leg days to grip work as well.... and did 3 sets of abs

Comments: My squat form felt fine, so i'm going to up each set 10 lbs for next workout and do it x5 again.... However, my quads also hurt when i went ATG on my squats. Should i go just below parallel? Do my legs just have to get used to it again? They felt 100% fine after each set, just hurt when i was ATG.
 
what do you mean your quads hurt when you went atg

was it a tightness? do they feel like they need stretching?
was it the knee joint?
was it the quad tendon?
was it the inner thigh/groin?

etc
 
ExtraMile said:
what do you mean your quads hurt when you went atg

was it a tightness? do they feel like they need stretching?
was it the knee joint?
was it the quad tendon?
was it the inner thigh/groin?

etc
Click to expand...

honestly i couldn't pinpoint it.... i did do some dynamic stretching beforehand like i usually do, but maybe i should try some more. It feels fine now, just felt real weird during my squats.
 
The key is if its good pain or bad pain, per say. If its your muscle than don't worry about it, its your first squat day, of course your quads will be hurting. However if its a joint iseesue than it is something you would want to look into.

I would stick with it just being your muscles getting used to squats, which are a very taxing movement.
 
miked8c said:
The key is if its good pain or bad pain, per say. If its your muscle than don't worry about it, its your first squat day, of course your quads will be hurting. However if its a joint iseesue than it is something you would want to look into.

I would stick with it just being your muscles getting used to squats, which are a very taxing movement.
Click to expand...

ok thanks... i think it's ok.. right now i'm just really concerned about my shoulder. I stretched it today, and whenever i do anything to stretch it, it hurts more when i do chest than when i don't stretch it. This is especially pissing me off because my upper body lost tons of size and i really wanna get it back.

Today i did some Flat DB Bench, then tried some other exercises i thought would be kind to my shoulder, but weren't- even pushups. then i did triceps and ended with a couple sets of abs.

Would you guys recommend stretching everyday, even when i'm not at the gym?
 
tell us about the shoulder...

Is it both shoulders?
What part of the shoulder/ where abouts
is it muscular or joint
how did it happen
what sort of range of motion (without pain) do you have
is it discoloured?
Does it ever make your arm/hand/fingers tingle/numb?

Hard to give advice on "my shoulder hurts" lol :)
 
Hey Jdid sorry to hear about the shoulder. Stay away from the exercises that hurt. Is there any kind of pressing you can do that doesn't bother it like declines?
 
ExtraMile said:
tell us about the shoulder...

Is it both shoulders?
What part of the shoulder/ where abouts
is it muscular or joint
how did it happen
what sort of range of motion (without pain) do you have
is it discoloured?
Does it ever make your arm/hand/fingers tingle/numb?
Hard to give advice on "my shoulder hurts" lol :)
Click to expand...

Sorry it's not specific. Besides once in my training (and it was brief), my shoulders never hurt so it's hard to pinpoint.

- Yeah, both shoulders
- Not sure to be honest
- I think joint... not positive though
- Not sure... i hit the 200 bench mark at college and then i stopped lifting for a while. Came back and it hurt.
- I have full range of motion with minimal pain when i start out lifting, then it gets worse... i haven't tried half range of motion.
- not sure.
- No, it doesn't make my arm/hand/fingers tingle or feel numb. Only you do that, but to my penis

Thanks man :)


Oso- good to see you back bro.. When i do flat DB bench, it doesn't really hurt- it's everything i do after that. Maybe i'll start with decline next time and see if it hurts. It did hurt after flat DB though.


Would you guys recommend any supplements? Maybe glutamine or glucosamine? My friend at college recommended i take glucosamine but wasn't sure.

Back/Bis today

Deadlift
225x4
235x4
245x4
255x4
265x4

DB Rows, and some back machines that even hurt my shoulder! I'm going to stick strictly to doing a shit ton of DB Rows for now with my back. That should suffice, right?...and ended on some sets of DB curls and wrist curls.

Comments: I forgot how fucking annoying it is to lift at a local YMCA. A trainer came up to me and asked me to lower the weight without making noise because it "echoes throughout the entire building"- bullshit. lol
 
I would suggest this:
1 week off from upper body. Pretty much every lift for upperbody requires some sort of movement in the shoulder. Even stuff that doesn't immediately hurt it you should miss for a week.

Squats may feel uncomfortable too if you grip the bar narrow so either space your grip right out for now or just front squat for the next couple of weeks

during this week off use ice and heat. Get an ice pack and put it on your shoulder over the area that hurts. Run a hot bath. After 15mins of ice submerge the shoulder is the bath for 15mins. Get out and do 15 more mins of ice followed by another 15mins in the bath. The idea here is the ice reduces any swelling or inflamation and the heat increases blood flow. Do this as often as you can before bed for the first week.

After 1 week off start doing LIGHT lifts for the shoulder area. Sets of 30 with the smallest weights you can use. The goal here is to get blood to the area and work through the full ROM of the shoulder without it being heavy enough to cause damage. Other than this you could start some pulling movements that don't aggregate the area but don't go too heavy or use a ballistic style of movement.

By the end of the second week it should start feeling better and from there you can start to implement chest/shoulder lifts back in (take it easy at first though)

problem was probably caused due to dangerous bench form. Diesel crew have a good Instructional bench video on YouTube, check it out.

It's imperative that you let this heal. If you make it worse it will force you to stop training upper body for months or even worse it might never get better. Look at burnthiscorpse he has shoulder problems and has had to have surgery and take 6+ months off training.

This advice I've given is based on what worked to help me come back from injuries in the past. My shoulder flared up a few weeks ago but I caught it just in time with ice+heat, stretching and a little time off and now it's much better.

That's all I can recomend for a shoulder that hurts maybe a joint or maybe a muscle in a place you can't describe caused by something you army aware of lol.
 
thanks EM- i'll definitely give that a shot. Would you recommend getting rid of all my back work too? For the next week, would you recommend i only train legs, abs, arms?
 
Yeah for a week drop all upperbody. It's not worth the risk IMO and like I said almost all upperbody work moves the shoulder joint in some way. Besides you said bad machines hurt your shoulder.

Legs (including deadlifts) and abs for the next week. No arms.

start the ice/heat asap

progression should be:
ice/heat, rest
add light mobility stuff
add light stretching and some light rehab work
start light pressing work
add weight to presses

I found with most injuries they only started to really improve when I gave everything a break. My back injuries and shoulder injury started getting better once I stopped the active recovery I was doing and let them totally rest.
 
ExtraMile said:
Yeah for a week drop all upperbody. It's not worth the risk IMO and like I said almost all upperbody work moves the shoulder joint in some way. Besides you said bad machines hurt your shoulder.

Legs (including deadlifts) and abs for the next week. No arms.

start the ice/heat asap

progression should be:
ice/heat, rest
add light mobility stuff
add light stretching and some light rehab work
start light pressing work
add weight to presses

I found with most injuries they only started to really improve when I gave everything a break. My back injuries and shoulder injury started getting better once I stopped the active recovery I was doing and let them totally rest.
Click to expand...

alright thanks.... so i'll alternate between working quads/calves/abs and hammies/calves/abs for the next week or so.
 
i woke up early this morning and decided to do fasted cardio. Fuck am i outa running shape! can't wait to get back to running this summer. also didn't have shin splints like i normally have which was good, but my shoulder did hurt after i ran. it does hurt like that sometimes though even when my shoulder doesn't hurt so i don't think it's anything to worry about.
 
did squats today and did a LOT of dynamic stretching.... however, my quads still felt very uncomfortable at the bottom of the squat so i stopped after 3 sets. Any ideas why? Maybe because i haven't squatted in a while? I'm going to make another thread for this too. My quads also felt uncomfortable during leg press so i did some calves and cut my workout short.
 
it's definitely my deltoid that is hurt.... and it's very minor. I did chest/tris today and i did very very light work on my chest- Flat DB Pressed 40s for probably 5-7 sets and supersetted with different exercises. I narrowed down the only exercises i can do for chest to cables and flat DB bench. I tried decline DB, flat BB, (skipped incline because i knew it'd be bad), closed flat BB, dips, and a couple machines. Triceps went well, and at the end of my workout i did light DB presses, lat raises, and front raises. My deltoid only hurt about 10-20 seconds after each set of chest, and the pain was minor. My guess was that it was a muscle imbalance after i examined it more carefully, and i took my brother to his neurologist yesterday who also agreed with me. I'm going to keep going light until my deltoid can catch up. This makes sense since i've stupidly been neglecting working out my shoulders for a while. Finished up with calves and abs, and also did fasted cardio again this morning. Time to get my out of shape ass back in shape these next 3 months home!!!! motivated as shit. Lets do this
 
i did fasted cardio again today.... been trying to pace myself, ran a 7:53 mile yesterday and 7:19 (give or take a few seconds) today. hoping to keep improving.... then ate and did back/bis. stupid idea to do fasted cardio before back/bis, whatever though it went pretty well. My body is more than strong enough to DL 275x4, but my grip was slipping on the last 2 reps. Going to work my grip hard on leg days so it will hopefully begin to get stronger. gonna do farmers walks with a trap bar and DBs, then relatively light static holds.

Deadlift
245x4
255x4
265x4
275x4

DB Row
50x10
60x10
70x8
80x6
75x6
65x8
55x10

then did hypers and tested what i could do for my back without shoulder pain-- basically anything besides pullups, but i'm going to just stick to some light sets of cable rows because i think DB Rows will suffice for now and i don't want to fuck anything up.

Also did biceps, but kinda hurt my shoulder too during some sets so i'm going to keep biceps really light and not go up too much to the point where it irritates my shoulder. gonna take 2 days off from everything, then resume on Friday. I'm also anticipating on getting fucked up tonight, so hopefully that will work out.
 
I take it you decided to fuck giving the shoulder a break to recover lol... hows it feeling? have you been ice+heating it?
 
well sorry about the shoulder jdid i hate injuries :( I'm sure it will feel better soon it may just be a mild irritation thing since it's been a while since you've lifted
 
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