Troy Posted March 1, 2008 Author Share Posted March 1, 2008 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!? 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 - OffWednesday - Legs/CoreThursday - OffFriday - 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. Link to comment Share on other sites More sharing options...
robert Posted March 7, 2008 Share Posted March 7, 2008 You already have over 1,000 views for your video! That's what I'm talkin about! Link to comment Share on other sites More sharing options...
Troy Posted March 10, 2008 Author Share Posted March 10, 2008 I see the vid jumped up rapidly as it was posted on the main page... thanks Robert. Date: 3 2 2008Start Time: 9 00 PMEnd Time: 10 03 PMSun. Calves/Core Warmup Run 10minExercise Reps WeightSeated Calf Raise 20 @ 45Hyperextensions 12 @ -Seated Calf Raise 15 @ 90Hyperextensions 12 @ -Seated Calf Raise 12 @ 115Hyperextensions 12 @ -Seated Calf Raise 11 @ 125Hyperextensions 12 @ -Seated Calf Raise 8 @ 135Hyperextensions 12 @ -Seated Toe Press (Straight leg) 12/12 @ -Leg Lifts 12 @ -Seated Toe Press (Straight leg) 8/8 @ 50Leg Lifts 12 @ -Seated Toe Press (Straight leg) 12/12 @ -Leg Lifts 12 @ -Seated Toe Press (Straight leg) 10/10 @ 25Leg Lifts 12 @ -Seated Toe Press (Straight leg) 10/10 @ -Leg Lifts 12 @ -Lying Vacuum 5/5 @ 3:00Hip Up 12 @ -Hip Up 12 @ -Hip Up 12 @ -Hip Up 12 @ -Ball Crunches 12 @ Ball Crunches 12 @ -Ball Crunches 12 @ -Ball Crunches 12 @ - Link to comment Share on other sites More sharing options...
Troy Posted March 10, 2008 Author Share Posted March 10, 2008 (edited) Date: 3 3 2008Start Time: 9 01 PMEnd Time: 10 00 PMMonday - Arms Warmup Eliptical 10minExercise Reps WeightStraight Bar Curls 20 @ 55Straight Bar Curls 10 @ 85Straight Bar Curls 10 @ 85Straight Bar Curls 5 @ 105Hammer Dumbbell Curl 8 @ 35sHammer Dumbbell Curl 8 @ 35sHammer Dumbbell Curl 7 @ 35sHammer Dumbbell Curl 7 @ 35sCybex Curls 12 @ 50Cybex Curls 10 @ 60Cybex Curls 8 @ 70Cybex Curls 5 @ 80Lying Extensions 20 @ 25sLying Extensions 12 @ 35sLying Extensions 6 @ 45sLying Extensions 5 @ 45sDb Ovrhd Extntns 10 @ 100sDb Ovrhd Extntns 12 @ 100sDb Ovrhd Extntns 10 @ 100sDb Ovrhd Extntns 10 @ 100sRope Pushdowms 12 @ 60Rope Pushdowms 10 @ 70Rope Pushdowms 10 @ 50 Edited March 18, 2008 by Troy Link to comment Share on other sites More sharing options...
Troy Posted March 10, 2008 Author Share Posted March 10, 2008 (edited) Date: 3 5 2008Start Time: 8 00 AMEnd Time: 8 48 AMWednesday - Legs Warmup Eliptical 10minExercise Reps WeightSeated Leg Press 20 @ 110Seated Single Leg Press 10/10 @ 220Seated Single Leg Press 8/8 @ 230Seated Single Leg Press 7/7 @ 240Seated Single Leg Press 6/6 @ 250Lunges 16 @ 50sLunges 16 @ 50sLunges 16 @ 55sLunges 16 @ 55sSingle Leg Curls 10/10 @ 70Single Leg Curls 8/8 @ 80Single Leg Curls 6/6 @ 90Single Leg Curls 4/4 @ 100Leg Lifts 12 @ -Leg Lifts 12 @ -Leg Lifts 12 @ - Edited March 18, 2008 by Troy Link to comment Share on other sites More sharing options...
Troy Posted March 10, 2008 Author Share Posted March 10, 2008 (edited) Date: 3 7 2008Start Time: 8 01 PMEnd Time: 9 09 PMFriday - Back/Chest/Shoulders Warmup Ran 10minExercise Reps WeightAssisted Pullups 20 @ 190+6Pullups 10 @ -Pullups 9 @ -Pullups 6 @ -Assisted Pullups 10 @ 170Seated Lo Rows 10 @ 100Seated Lo Rows 6 @ 130Seated Lo Rows 5 @ 150Seated Reverse Cybex Flyes 10 @ 110Seated Reverse Cybex Flyes 9 @ 110Seated Reverse Cybex Flyes 10 @ 90WU Incl Dbl Press +1 18 @ 50WU Incl Dbl Press +1 12 @ 75Incl Dbl Press +1 10 @ 100Incl Dbl Press +1 6 @ 100Incl Dbl Press +1 7 @ 100Seated Db Press 10 @ 60Seated Db Press 8 @ 65Seated Db Press 5 @ 70Cybex Flye 8 @ 170Cybex Flye 8 @ 170Cybex Flye 4 @ 190Dumbbell Shrugs 10 @ 100sDumbbell Shrugs 10 @ 100sDumbbell Shrugs 10 @ 100s Edited March 18, 2008 by Troy Link to comment Share on other sites More sharing options...
Troy Posted March 10, 2008 Author Share Posted March 10, 2008 (edited) Date: 3 9 2008Start Time: 6 45 AMEnd Time: 7 20 AMSun. Calves/Core Warmup Ran 10minExercise Reps WeightSeated Calf Raise 20 @ 45Hyperextensions 12 @ -Seated Calf Raise 15 @ 90Hyperextensions 12 @ -Seated Calf Raise 12 @ 115Hyperextensions 12 @ -Seated Calf Raise 10 @ 115Hyperextensions 12 @ -Seated Toe Press (Straight leg) 170 @ 15Leg Lifts 12 @ -Seated Toe Press (Straight leg) 190 @ 15Leg Lifts 12 @ -Seated Toe Press (Straight leg) 210 @ 12Leg Lifts 12 @ -Seated Toe Press (Straight leg) 230 @ 12Leg Lifts 12 @ -Ball Crunches 12 @ -Ball Crunches 12 @ -Ball Crunches 12 @ -Ball Crunches 12 @ - Edited March 18, 2008 by Troy Link to comment Share on other sites More sharing options...
Troy Posted March 10, 2008 Author Share Posted March 10, 2008 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! Link to comment Share on other sites More sharing options...
Zack Posted March 10, 2008 Share Posted March 10, 2008 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. Link to comment Share on other sites More sharing options...
robert Posted March 12, 2008 Share Posted March 12, 2008 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!!!!! Link to comment Share on other sites More sharing options...
Troy Posted March 18, 2008 Author Share Posted March 18, 2008 Date: 3 11 2007Start Time: 7 20 AMEnd Time: 8 15 AMMonday - Arms Warmup Elliptical 10minStraight Bar Curls 30 @ 35Straight Bar Curls 15 @ 70Straight Bar Curls 10 @ 85Straight Bar Curls 7 @ 85Hammer Dumbbell Curl 10 @ 25sHammer Dumbbell Curl 7 @ 35sHammer Dumbbell Curl 8 @ 35sHammer Dumbbell Curl 8 @ 35sLying Extensions 20 @ 20sLying Extensions 10 @ 40sLying Extensions 8 @ 45sDb Ovrhd Extntns 10 @ 100Rope Pushdowms 12 @ 60 Link to comment Share on other sites More sharing options...
Troy Posted March 18, 2008 Author Share Posted March 18, 2008 Date: 3 11 2008 - 3 16 2008 Head cold - No Training Good rest time for the shoulder too... Link to comment Share on other sites More sharing options...
Troy Posted March 18, 2008 Author Share Posted March 18, 2008 Date: 3 17 2008Start Time: 7 00 AMEnd Time: 8 00 AMMonday - Chest/Triceps/Shoulders Warmup 10minExercise Reps WeightFull Scap Pushups 20 @ -Full Scap Pushups 15 @ -Full Scap Pushups 10 @ -Full Scap Pushups 15 @ -WU Incl Dbl Press +1 10 @ 75Incl Dbl Press +1 8 @ 85Incl Dbl Press +1 7 @ 95Incl Dbl Press +1 3 @ 100Cable Crossover 10 @ 40Cable Crossover 10 @ 50Cable Crossover 10 @ 50Cable Crossover 10 @ 50Seated Db Press 10 @ 25Seated Db Press 7 @ 50Seated Db Press 8 @ 50Tricep Dumbbell Press 10 @ 50Tricep Dumbbell Press 6 @ 60Tricep Dumbbell Press 6 @ 70Tricep Dumbbell Press 6 @ 70Db Ovrhd Extntns 10 @ 25Db Ovrhd Extntns 10 @ 30Db Ovrhd Extntns 7 @ 35Db Ovrhd Extntns 6 @ 40 Link to comment Share on other sites More sharing options...
Troy Posted March 18, 2008 Author Share Posted March 18, 2008 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%. Link to comment Share on other sites More sharing options...
Troy Posted March 18, 2008 Author Share Posted March 18, 2008 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...? Link to comment Share on other sites More sharing options...
Zack Posted March 18, 2008 Share Posted March 18, 2008 I assume keeping the upper arm at a 45 degree angle to the body works more front delts...? I would assume the same. Link to comment Share on other sites More sharing options...
Troy Posted March 18, 2008 Author Share Posted March 18, 2008 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... Link to comment Share on other sites More sharing options...
Troy Posted March 19, 2008 Author Share Posted March 19, 2008 My Anterior Deltoids = Link to comment Share on other sites More sharing options...
hsorlando Posted April 18, 2008 Share Posted April 18, 2008 Hey where'd you go? Link to comment Share on other sites More sharing options...
Troy Posted April 21, 2008 Author Share Posted April 21, 2008 Sorry, I'm still here... a month of inconsistency... I'll begin posting my workouts for the past month... not many Link to comment Share on other sites More sharing options...
Troy Posted April 21, 2008 Author Share Posted April 21, 2008 Date: 3 19 2008Start Time: 6 00 PMEnd Time: 6 50 PMWednesday - Legs Warmup Eliptical 10minExercise Reps WeightSeated Leg Press 20/20 @ 90Seated Single Leg Press 10/10 @ 190Seated Single Leg Press 10/10 @ 210Seated Single Leg Press 8/8 @ 230Seated Single Leg Press 6/6 @ 250Lunges 16 @ 50sLunges 16 @ 50sLunges 16 @ 55sLunges 16 @ 55sSingle Leg Curls 12/12 @ 60Single Leg Curls 10/10 @ 70Single Leg Curls 8/8 @ 80Single Leg Curls 6/6 @ 90Hyperextensions 10 @ -Hyperextensions 10 @ -Hyperextensions 10 @ -Lying Vacuum 5/5 @ 3:00Hip Up 12 @ -Hip Up 12 @ -Hip Up 12 @ -Crunches 10 @ -Crunches 10 @ -Crunches 10 @ - Link to comment Share on other sites More sharing options...
Troy Posted April 21, 2008 Author Share Posted April 21, 2008 Date: 3 21 2008Start Time: 5 50 PMEnd Time: 6 50 PMFriday - Back/Biceps Warmup 10minExercise Reps WeightAssisted Pullups 20 @ 290+6Pullups 10 @ -Pullups 7 @ -Assisted Pullups 10 @ 190Seated Lo Rows 12 @ 80Seated Lo Rows 10 @ 90Seated Lo Rows 8 @ 100Seated Lo Rows 6 @ 110Seated Lo Rows 6 @ 110Seated Lo Rows 6 @ 110Seated Lo Rows 7 @ 110Seated Lo Rows 7 @ 110Face Pulls 12 @ 30Face Pulls 10 @ 40Face Pulls 10 @ 40Face Pulls 10 @ 50Straight Bar Curls 30 @ 35Straight Bar Curls 15 @ 60Straight Bar Curls 7 @ 85Straight Bar Curls 5 @ 85Straight Bar Curls 8 @ 60Hammer Dumbbell Curl 6 @ 30sHammer Dumbbell Curl 8 @ 25sHammer Dumbbell Curl 8 @ 25sHammer Dumbbell Curl 10 @ 20s Link to comment Share on other sites More sharing options...
Troy Posted April 21, 2008 Author Share Posted April 21, 2008 Date: 4 1 2008Start Time: 8 40 PMEnd Time: 9 40 PMMonday - Chest/Triceps/Shoulders Warmup 10minExercise Reps WeightFull Scap Pushups 20 @ -Full Scap Pushups 15 @ -Full Scap Pushups 15 @ -Full Scap Pushups 12 @ -WU Incl Dbl Press +1 10 @ 30sIncl Dbl Press +1 10 @ 35sIncl Dbl Press +1 10 @ 40sIncl Dbl Press +1 10 @ 45sCable Crossover 12 @ 30Cable Crossover 12 @ 30Cable Crossover 12 @ 30Cable Crossover 12 @ 30Tricep Dumbbell Press 10 @ 20Tricep Dumbbell Press 12 @ 30Tricep Dumbbell Press 12 @ 40Tricep Dumbbell Press 10 @ 55Db Ovrhd Extntns 8/8 @ 30sDb Ovrhd Extntns 7/7 @ 35sDb Ovrhd Extntns 5/5 @ 40s Link to comment Share on other sites More sharing options...
Troy Posted April 21, 2008 Author Share Posted April 21, 2008 Date: 4 3 2008Start Time: 7 30 AMEnd Time: 8 30 AMThursday - Legs Warmup Eliptical 10minExercise Reps WeightSeated Leg Press 12 @ 150Seated Single Leg Press 10/10 @ 100Seated Single Leg Press 8/8 @ 110Seated Single Leg Press 8/8 @ 110Seated Single Leg Press 10/10 @ 100Forward Lunges 20 @ -Forward Lunges 20 @ -Forward Lunges 20 @ -Backward Lunges 20 @ -Backward Lunges 20 @ -Backward Lunges 20 @ -Lying Leg Curls 10 @ 45Single Leg Curls 10 @ 25Single Leg Curls 10 @ 25Single Leg Curls 8/8 @ 25Single Leg Curls 8/8 @ 25Dead Lifts 10 @ 75Dead Lifts 10 @ 75Dead Lifts 10 @ 75 Link to comment Share on other sites More sharing options...
Troy Posted April 21, 2008 Author Share Posted April 21, 2008 Date: 4 8 2008Start Time: 7 42 AMEnd Time: 8 32 AMMonday - Back/Biceps Warmup 10minExercise Reps WeightAssisted Pullups 30 @ 190+6Pullups 5 @ -Pullups 5 @ -Pullups 5 @ -Pullups 5 @ -Pullups 5 @ -Seated Lo Rows 10 @ 80Seated Lo Rows 10 @ 90Seated Lo Rows 8 @ 100Seated Lo Rows 8 @ 110Seated Lo Rows 6 @ 120Face Pulls 15 @ 20Face Pulls 10 @ 30Face Pulls 10 @ 40Face Pulls 10 @ 50Face Pulls 10 @ 50Dumbbell Shrugs 10 @ 75Dumbbell Shrugs 10 @ 75Dumbbell Shrugs 10 @ 75Straight Bar Curls 15 @ 55Straight Bar Curls 12 @ 65Straight Bar Curls 7 @ 75Straight Bar Curls 6 @ 85Hammer Dumbbell Curl 10 @ 20sHammer Dumbbell Curl 10 @ 20sHammer Dumbbell Curl 6 @ 25sHammer Dumbbell Curl 6 @ 25s Link to comment Share on other sites More sharing options...
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