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PostPosted: Sun Mar 09, 2008 7:48 pm 
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Gorilla
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Joined: Sat Nov 24, 2007 3:25 pm
Posts: 848
Location: Wisconsin Dells, WI
Date: 3 7 2008
Start Time: 8 01 PM
End Time: 9 09 PM
Friday - Back/Chest/Shoulders
Warmup Ran 10min
Exercise Reps Weight

Assisted Pullups 20 @ 190+6
Pullups 10 @ -
Pullups 9 @ -
Pullups 6 @ -
Assisted Pullups 10 @ 170
Seated Lo Rows 10 @ 100
Seated Lo Rows 6 @ 130
Seated Lo Rows 5 @ 150
Seated Reverse Cybex Flyes 10 @ 110
Seated Reverse Cybex Flyes 9 @ 110
Seated Reverse Cybex Flyes 10 @ 90
WU Incl Dbl Press +1 18 @ 50
WU Incl Dbl Press +1 12 @ 75
Incl Dbl Press +1 10 @ 100
Incl Dbl Press +1 6 @ 100
Incl Dbl Press +1 7 @ 100
Seated Db Press 10 @ 60
Seated Db Press 8 @ 65
Seated Db Press 5 @ 70
Cybex Flye 8 @ 170
Cybex Flye 8 @ 170
Cybex Flye 4 @ 190
Dumbbell Shrugs 10 @ 100s
Dumbbell Shrugs 10 @ 100s
Dumbbell Shrugs 10 @ 100s

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Last edited by Troy on Mon Mar 17, 2008 8:43 pm, edited 1 time in total.

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 Post subject:
PostPosted: Sun Mar 09, 2008 7:50 pm 
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Gorilla
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Joined: Sat Nov 24, 2007 3:25 pm
Posts: 848
Location: Wisconsin Dells, WI
Date: 3 9 2008
Start Time: 6 45 AM
End Time: 7 20 AM
Sun. Calves/Core
Warmup Ran 10min
Exercise Reps Weight

Seated Calf Raise 20 @ 45
Hyperextensions 12 @ -
Seated Calf Raise 15 @ 90
Hyperextensions 12 @ -
Seated Calf Raise 12 @ 115
Hyperextensions 12 @ -
Seated Calf Raise 10 @ 115
Hyperextensions 12 @ -
Seated Toe Press (Straight leg) 170 @ 15
Leg Lifts 12 @ -
Seated Toe Press (Straight leg) 190 @ 15
Leg Lifts 12 @ -
Seated Toe Press (Straight leg) 210 @ 12
Leg Lifts 12 @ -
Seated Toe Press (Straight leg) 230 @ 12
Leg Lifts 12 @ -
Ball Crunches 12 @ -
Ball Crunches 12 @ -
Ball Crunches 12 @ -
Ball Crunches 12 @ -

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Pain is weakness leaving the body
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Last edited by Troy on Mon Mar 17, 2008 8:43 pm, edited 1 time in total.

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 Post subject:
PostPosted: Sun Mar 09, 2008 7:55 pm 
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Gorilla
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Joined: Sat Nov 24, 2007 3:25 pm
Posts: 848
Location: Wisconsin Dells, WI
Pain in the sternum is almost non-existent after eliminating dips. I also eliminated dumbbell flyes for the time being... I'm feeling a better stretch with cables and cybex machine flyes.

New ailment alert :evil:

I think I'm starting to get some micro tears in my left rotator cuff...
Nothing excruciating but it scares me a bit. Went easy on the db bench and limited my ROM for the 1st time... props to me!!! Woo. By limiting the range, I didn't get the normal stretch that I am use to but I got a different, almost better pump!.... plus my shoulder didn't hurt as much as the prior week.

I should probably take a couple weeks off from exercises that involve the shoulders but I'm too stubborn. Need more gains. Woo!

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 Post subject:
PostPosted: Sun Mar 09, 2008 8:08 pm 
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Mastodon

Joined: Fri Sep 08, 2006 10:31 am
Posts: 4814
Location: eh?
Troy wrote:
I should probably take a couple weeks off from exercises that involve the shoulders but I'm too stubborn. Need more gains. Woo!


That's me as well, I hear bad noises in my left shoulder, I eliminated barbell mil. press but that's as far as I'm willing to go.

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 Post subject:
PostPosted: Wed Mar 12, 2008 2:06 am 
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Site Admin
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
Up to 1300+ views for your video now! Awesome work man.

I hope your shoulder is cool and all is well.

Stay SWOL!!!

See you at 200!!!!!

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Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1


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 Post subject:
PostPosted: Mon Mar 17, 2008 8:40 pm 
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Gorilla
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Joined: Sat Nov 24, 2007 3:25 pm
Posts: 848
Location: Wisconsin Dells, WI
Date: 3 11 2007
Start Time: 7 20 AM
End Time: 8 15 AM
Monday - Arms
Warmup Elliptical 10min

Straight Bar Curls 30 @ 35
Straight Bar Curls 15 @ 70
Straight Bar Curls 10 @ 85
Straight Bar Curls 7 @ 85
Hammer Dumbbell Curl 10 @ 25s
Hammer Dumbbell Curl 7 @ 35s
Hammer Dumbbell Curl 8 @ 35s
Hammer Dumbbell Curl 8 @ 35s
Lying Extensions 20 @ 20s
Lying Extensions 10 @ 40s
Lying Extensions 8 @ 45s
Db Ovrhd Extntns 10 @ 100
Rope Pushdowms 12 @ 60

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Pain is weakness leaving the body
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 Post subject:
PostPosted: Mon Mar 17, 2008 8:42 pm 
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Gorilla
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Joined: Sat Nov 24, 2007 3:25 pm
Posts: 848
Location: Wisconsin Dells, WI
Date: 3 11 2008 - 3 16 2008

Head cold - No Training :sleepy1:

Good rest time for the shoulder too...

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Pain is weakness leaving the body
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 Post subject:
PostPosted: Mon Mar 17, 2008 8:49 pm 
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Gorilla
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Joined: Sat Nov 24, 2007 3:25 pm
Posts: 848
Location: Wisconsin Dells, WI
Date: 3 17 2008
Start Time: 7 00 AM
End Time: 8 00 AM
Monday - Chest/Triceps/Shoulders
Warmup 10min
Exercise Reps Weight

Full Scap Pushups 20 @ -
Full Scap Pushups 15 @ -
Full Scap Pushups 10 @ -
Full Scap Pushups 15 @ -
WU Incl Dbl Press +1 10 @ 75
Incl Dbl Press +1 8 @ 85
Incl Dbl Press +1 7 @ 95
Incl Dbl Press +1 3 @ 100
Cable Crossover 10 @ 40
Cable Crossover 10 @ 50
Cable Crossover 10 @ 50
Cable Crossover 10 @ 50
Seated Db Press 10 @ 25
Seated Db Press 7 @ 50
Seated Db Press 8 @ 50
Tricep Dumbbell Press 10 @ 50
Tricep Dumbbell Press 6 @ 60
Tricep Dumbbell Press 6 @ 70
Tricep Dumbbell Press 6 @ 70
Db Ovrhd Extntns 10 @ 25
Db Ovrhd Extntns 10 @ 30
Db Ovrhd Extntns 7 @ 35
Db Ovrhd Extntns 6 @ 40

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Pain is weakness leaving the body
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 Post subject: Shoulders
PostPosted: Mon Mar 17, 2008 8:56 pm 
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Gorilla
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Joined: Sat Nov 24, 2007 3:25 pm
Posts: 848
Location: Wisconsin Dells, WI
Notes on the shoulders:

I have been having some problems with my left shoulder so I have incorporated some of the techniques that I found in some articles at Testosterone Nation. Link is here: Shoulder Savers: Part I

Mainly I incorporated pushups and when doing pressing exercises keeping the upper arms at a 45-degree angle to the torso; tuck the elbows instead of letting them flare out and limiting my ROM. It felt weird on DB bench press and DB overhead press but I'm willing to try anything (other than taking alot of time off :oops: ) to keep my shoulder healthy. Hopefully if I incorporate more of these tips it will get back to 100%.

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 Post subject:
PostPosted: Tue Mar 18, 2008 10:40 am 
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Gorilla
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Joined: Sat Nov 24, 2007 3:25 pm
Posts: 848
Location: Wisconsin Dells, WI
Front delts are super sore today, it feels as if I worked more of my front delts than my chest yesterday... I assume keeping the upper arm at a 45 degree angle to the body works more front delts...?

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 Post subject:
PostPosted: Tue Mar 18, 2008 10:43 am 
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Mastodon

Joined: Fri Sep 08, 2006 10:31 am
Posts: 4814
Location: eh?
Troy wrote:
I assume keeping the upper arm at a 45 degree angle to the body works more front delts...?


I would assume the same.

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Lifts:
250 Bench
445 Deadlift
335 Squat


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 Post subject:
PostPosted: Tue Mar 18, 2008 5:57 pm 
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Gorilla
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Joined: Sat Nov 24, 2007 3:25 pm
Posts: 848
Location: Wisconsin Dells, WI
Zack wrote:
I would assume the same.


This is the quote from T-Nation... "This might very well be the most important one of all. I must admit that when I see a lifter benching with his elbows flared and his back flat, it makes me cringe — not only because he's ruining his shoulders, but also because he's really limiting his strength potential."..... "It's well documented that the elbows-flared ("bodybuilder-style") bench markedly increases stress on the glenohumeral joint."

I'm gonna email the guy that wrote the article and see if he has any tips for me...

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Pain is weakness leaving the body
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 Post subject:
PostPosted: Tue Mar 18, 2008 7:00 pm 
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Gorilla
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Joined: Sat Nov 24, 2007 3:25 pm
Posts: 848
Location: Wisconsin Dells, WI
My Anterior Deltoids = :angryfire:

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Pain is weakness leaving the body
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 Post subject:
PostPosted: Thu Apr 17, 2008 8:35 pm 
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Elephant
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Joined: Sat Sep 01, 2007 4:40 pm
Posts: 2579
Hey where'd you go?

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 Post subject:
PostPosted: Sun Apr 20, 2008 7:12 pm 
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Gorilla
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Joined: Sat Nov 24, 2007 3:25 pm
Posts: 848
Location: Wisconsin Dells, WI
Sorry, I'm still here... a month of inconsistency... I'll begin posting my workouts for the past month... not many :oops:

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Pain is weakness leaving the body
Video
Before/After Pics
Diet
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