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Troy
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I hadn't updated the journal lately, but its good to go now. A few things I should mention.

 

I was having problems with some sternum pain, I spoke with my PT and he said cut out the dips... I really didn't want to but per his advice I did and the sternum pain is gone. He said that the dips may also have been adding to my front delt soreness but I think it is a combination of dips and the excess ROM of my bench dumbbell press. I'm going to focus on not allowing my upper arm to go below parallel on dumbbell press from now on. He said if I want to save my shoulders in the future, then I should limit the ROM to strictly parallel. Grrr... alright Doc. He also said that there was minimal chest muscle fiber activation past parallel. I'm stepping into my 30s now and I'm going to attempt safer exercises that are less strenuous on the joints.

 

Some more advice I'm going to take is to slow down the reps... so instead of 10 average paced reps, maybe 5-7 slower paced reps. So if you notice my reps going down, that is the reason. I also wanted to chop the reps down a bit anyways, just for a change of pace as I seem to "plateauing" (theres that word again).

 

I have to admit I have been slackin on the core department. Out of the past 11 weeks, I have skipped 7 abs/calves workouts...!! What the hell am I doing!?:violent1: Anyways, I guess this is where the log comes in handy... showing me where I need to improve. To improve on this, I have added an additional core workout to the mix on leg day.

 

I'm also experimenting with a new routine for myself. Instead of a 5 day per week workout, I'm cutting it down to 4 days per week. The new split will be as follows:

 

Monday - Arms (Bis/Tris)

Tuesday - Off

Wednesday - Legs/Core

Thursday - Off

Friday - Chest/Back (a bit nervous about combining these, but I need something new so I'm giving it a shot)

Saturday or Sunday - Calves/Core and the other day Off

 

So thats an update... I'll try to be more current with my updates, just been kinda busy, but who isn't... besides Robert? I think he's got a clone of himself that sits around and posts on the forum while he jetsets around the country... hmmm...

 

Oh, and since I haven't achieved 200 yet... I'm shooting for a solid 195 for June 1 and 200 by Sept 1, the latter being pretty difficult. Gaining weight after my plateau is pretty difficult when eating consistently clean, but I love it, and haven't felt better.

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I see the vid jumped up rapidly as it was posted on the main page... thanks Robert.

 

Date: 3 2 2008

Start Time: 9 00 PM

End Time: 10 03 PM

Sun. Calves/Core

Warmup Run 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 11 @ 125

Hyperextensions 12 @ -

Seated Calf Raise 8 @ 135

Hyperextensions 12 @ -

Seated Toe Press (Straight leg) 12/12 @ -

Leg Lifts 12 @ -

Seated Toe Press (Straight leg) 8/8 @ 50

Leg Lifts 12 @ -

Seated Toe Press (Straight leg) 12/12 @ -

Leg Lifts 12 @ -

Seated Toe Press (Straight leg) 10/10 @ 25

Leg Lifts 12 @ -

Seated Toe Press (Straight leg) 10/10 @ -

Leg Lifts 12 @ -

Lying Vacuum 5/5 @ 3:00

Hip Up 12 @ -

Hip Up 12 @ -

Hip Up 12 @ -

Hip Up 12 @ -

Ball Crunches 12 @

Ball Crunches 12 @ -

Ball Crunches 12 @ -

Ball Crunches 12 @ -

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Date: 3 3 2008

Start Time: 9 01 PM

End Time: 10 00 PM

Monday - Arms

Warmup Eliptical 10min

Exercise Reps Weight

Straight Bar Curls 20 @ 55

Straight Bar Curls 10 @ 85

Straight Bar Curls 10 @ 85

Straight Bar Curls 5 @ 105

Hammer Dumbbell Curl 8 @ 35s

Hammer Dumbbell Curl 8 @ 35s

Hammer Dumbbell Curl 7 @ 35s

Hammer Dumbbell Curl 7 @ 35s

Cybex Curls 12 @ 50

Cybex Curls 10 @ 60

Cybex Curls 8 @ 70

Cybex Curls 5 @ 80

Lying Extensions 20 @ 25s

Lying Extensions 12 @ 35s

Lying Extensions 6 @ 45s

Lying Extensions 5 @ 45s

Db Ovrhd Extntns 10 @ 100s

Db Ovrhd Extntns 12 @ 100s

Db Ovrhd Extntns 10 @ 100s

Db Ovrhd Extntns 10 @ 100s

Rope Pushdowms 12 @ 60

Rope Pushdowms 10 @ 70

Rope Pushdowms 10 @ 50

Edited by Troy
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Date: 3 5 2008

Start Time: 8 00 AM

End Time: 8 48 AM

Wednesday - Legs

Warmup Eliptical 10min

Exercise Reps Weight

Seated Leg Press 20 @ 110

Seated Single Leg Press 10/10 @ 220

Seated Single Leg Press 8/8 @ 230

Seated Single Leg Press 7/7 @ 240

Seated Single Leg Press 6/6 @ 250

Lunges 16 @ 50s

Lunges 16 @ 50s

Lunges 16 @ 55s

Lunges 16 @ 55s

Single Leg Curls 10/10 @ 70

Single Leg Curls 8/8 @ 80

Single Leg Curls 6/6 @ 90

Single Leg Curls 4/4 @ 100

Leg Lifts 12 @ -

Leg Lifts 12 @ -

Leg Lifts 12 @ -

Edited by Troy
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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

Edited by Troy
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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 @ -

Edited by Troy
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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

 

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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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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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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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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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 ) to keep my shoulder healthy. Hopefully if I incorporate more of these tips it will get back to 100%.

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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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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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  • 5 weeks later...

Date: 3 19 2008

Start Time: 6 00 PM

End Time: 6 50 PM

Wednesday - Legs

Warmup Eliptical 10min

Exercise Reps Weight

Seated Leg Press 20/20 @ 90

Seated Single Leg Press 10/10 @ 190

Seated Single Leg Press 10/10 @ 210

Seated Single Leg Press 8/8 @ 230

Seated Single Leg Press 6/6 @ 250

Lunges 16 @ 50s

Lunges 16 @ 50s

Lunges 16 @ 55s

Lunges 16 @ 55s

Single Leg Curls 12/12 @ 60

Single Leg Curls 10/10 @ 70

Single Leg Curls 8/8 @ 80

Single Leg Curls 6/6 @ 90

Hyperextensions 10 @ -

Hyperextensions 10 @ -

Hyperextensions 10 @ -

Lying Vacuum 5/5 @ 3:00

Hip Up 12 @ -

Hip Up 12 @ -

Hip Up 12 @ -

Crunches 10 @ -

Crunches 10 @ -

Crunches 10 @ -

 

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Date: 3 21 2008

Start Time: 5 50 PM

End Time: 6 50 PM

Friday - Back/Biceps

Warmup 10min

Exercise Reps Weight

Assisted Pullups 20 @ 290+6

Pullups 10 @ -

Pullups 7 @ -

Assisted Pullups 10 @ 190

Seated Lo Rows 12 @ 80

Seated Lo Rows 10 @ 90

Seated Lo Rows 8 @ 100

Seated Lo Rows 6 @ 110

Seated Lo Rows 6 @ 110

Seated Lo Rows 6 @ 110

Seated Lo Rows 7 @ 110

Seated Lo Rows 7 @ 110

Face Pulls 12 @ 30

Face Pulls 10 @ 40

Face Pulls 10 @ 40

Face Pulls 10 @ 50

Straight Bar Curls 30 @ 35

Straight Bar Curls 15 @ 60

Straight Bar Curls 7 @ 85

Straight Bar Curls 5 @ 85

Straight Bar Curls 8 @ 60

Hammer Dumbbell Curl 6 @ 30s

Hammer Dumbbell Curl 8 @ 25s

Hammer Dumbbell Curl 8 @ 25s

Hammer Dumbbell Curl 10 @ 20s

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Date: 4 1 2008

Start Time: 8 40 PM

End Time: 9 40 PM

Monday - Chest/Triceps/Shoulders

Warmup 10min

Exercise Reps Weight

Full Scap Pushups 20 @ -

Full Scap Pushups 15 @ -

Full Scap Pushups 15 @ -

Full Scap Pushups 12 @ -

WU Incl Dbl Press +1 10 @ 30s

Incl Dbl Press +1 10 @ 35s

Incl Dbl Press +1 10 @ 40s

Incl Dbl Press +1 10 @ 45s

Cable Crossover 12 @ 30

Cable Crossover 12 @ 30

Cable Crossover 12 @ 30

Cable Crossover 12 @ 30

Tricep Dumbbell Press 10 @ 20

Tricep Dumbbell Press 12 @ 30

Tricep Dumbbell Press 12 @ 40

Tricep Dumbbell Press 10 @ 55

Db Ovrhd Extntns 8/8 @ 30s

Db Ovrhd Extntns 7/7 @ 35s

Db Ovrhd Extntns 5/5 @ 40s

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Date: 4 3 2008

Start Time: 7 30 AM

End Time: 8 30 AM

Thursday - Legs

Warmup Eliptical 10min

Exercise Reps Weight

Seated Leg Press 12 @ 150

Seated Single Leg Press 10/10 @ 100

Seated Single Leg Press 8/8 @ 110

Seated Single Leg Press 8/8 @ 110

Seated Single Leg Press 10/10 @ 100

Forward Lunges 20 @ -

Forward Lunges 20 @ -

Forward Lunges 20 @ -

Backward Lunges 20 @ -

Backward Lunges 20 @ -

Backward Lunges 20 @ -

Lying Leg Curls 10 @ 45

Single Leg Curls 10 @ 25

Single Leg Curls 10 @ 25

Single Leg Curls 8/8 @ 25

Single Leg Curls 8/8 @ 25

Dead Lifts 10 @ 75

Dead Lifts 10 @ 75

Dead Lifts 10 @ 75

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Date: 4 8 2008

Start Time: 7 42 AM

End Time: 8 32 AM

Monday - Back/Biceps

Warmup 10min

Exercise Reps Weight

Assisted Pullups 30 @ 190+6

Pullups 5 @ -

Pullups 5 @ -

Pullups 5 @ -

Pullups 5 @ -

Pullups 5 @ -

Seated Lo Rows 10 @ 80

Seated Lo Rows 10 @ 90

Seated Lo Rows 8 @ 100

Seated Lo Rows 8 @ 110

Seated Lo Rows 6 @ 120

Face Pulls 15 @ 20

Face Pulls 10 @ 30

Face Pulls 10 @ 40

Face Pulls 10 @ 50

Face Pulls 10 @ 50

Dumbbell Shrugs 10 @ 75

Dumbbell Shrugs 10 @ 75

Dumbbell Shrugs 10 @ 75

Straight Bar Curls 15 @ 55

Straight Bar Curls 12 @ 65

Straight Bar Curls 7 @ 75

Straight Bar Curls 6 @ 85

Hammer Dumbbell Curl 10 @ 20s

Hammer Dumbbell Curl 10 @ 20s

Hammer Dumbbell Curl 6 @ 25s

Hammer Dumbbell Curl 6 @ 25s

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