esqinchi

Can you describe where the pain generates from? Maybe from this diagram? Can you list out the exercises you do that primarily focus on shoulders? I experienced some chronic pain after regularly doing front-raises. Then I read up on the exercise itself, and discovered that it high generally unfavored because of the tension it places on the teres major/major and infraspinatus fascia. Anyhow, I asked a doctor how to alleviate the pain, and he said "stop lifting things up like that." Maybe not the most detailed advice, but I stopped doing that exercise, and quit training anything that utilized shoulders (including deadlifts because it's heavy on the trapezius, rows, military press, lat raise, and delt fly) for a couple weeks. After some actual rest (aka not just a day or two) the pain subsided. Not sure of your medical history, and even despite your age (I'm 34) I think we need to really be careful of those little muscle groups we have buried in among the larger. They support the big muscles, and if we continue to train through injury, it places more strain on the big muscles, which means it's more likely to cause a major injury. If you've been lifting for a while, and you lift heavy on 5x5, you could probably take a week or two off and not see much in loss of gains/strength.

Wednesday, May 27, 2015: HIIT + Strength 0. Insanity Warmup - 12 Minutes HIIT 1. Close Curl + PressUp - 1 x 12 @ 50lbs 2. Reverse Lunge Kick - 1 x 15* 3. Pullups - 1 x 15 4. Squat Jacks - 1 x 25 And then I was just beat. I had a lot of stuff going on at work today, and didn't properly feel myself at the usual times. So, by 3pm, I had only taken in about 500 calories. Usually by then I'm at about the 1300 mark. That's why I had zero energy to get through today's training. Oh well, at least I got through the HIIT part, and managed to work up a decent sweat. I'll eat up and rest up the rest of the night so I can hit it hard tomorrow.

Count yourself lucky you apparently have a high metabolism. Given your age, you could probably eat everything under the sun, and if you're lifting heavy, grow insane amounts of muscle. So, congrats! I'd recommend focusing on compound exercises (bench, squat, deadlift, shoulder press, rows, pullups) and supplement with HIIT cardio. For food, it depends on how you feel about consuming larger quantities of tofu/tempeh, and other higher protein veg sources. If it's organic, I think you'll be fine. Just make sure you get your greens, and supplement with fruits and other veggies like broccoli and sweet potatos for energy. You'll be fine. If you want to gain mass, figure out how many calories you need to consume to maintain your current weight, and add 250-500 calories to that per day. You'll be huge in no time. If the gains are slow, eat more, lift more, and cut out some of the cardio. The cardio is there to minimize body fat. Make sure you rest up too.

From Tuesday, May 26, 2015 Strength Circuit - 3 Rounds, Rest 2 Minutes 1. Incline Fly x 15 @ 70lbs 2. Side Lunge x 15* @ 100lbs 3. Single Arm Row x 12* @ 100lbs 4. Angle Squat x 15* @ 100lbs 5. Delt Raise x 12 @ 35lbs 6. Hamstring Curl x 15* @ 35lbs Got busy last night and forgot to post up my workout. Fucking tired today, so I don't have much energy to make a significant post with lots of insight. Endured a setback work-wise yesterday, which is disrupting our plans to move on with our lives. Sick of that shit. Tired of treading water in a place that costs all of our money just to get by on a day to day basis. I'm ready for the next chapter, with some natural beauty, and a family. Training later today.

Saturday, May 22, 2015: Lift 1. Flat Bench - 3 x 10 @ 195lbs 2. Lateral Step Up - 3 x 12* @ 70lbs 3. DB Pullover - 3 x 15 @ 50lbs - 4. Curls - 3 x 12 @ 75lbs 5. Single Arm Press - 3 x 12* @ 95lbs 6. Single Leg Deadlift - 3 x 12* @ 95lbs Good training today. Lovely day outside as well, though I've kind of kept to myself indoors. Not going to waste any more daylight on this computer. Have a great weekend all!

99,486 + 50 = 99,536

Thursday, May 20, 2015: Strength + HIIT (2 Rounds, Rest 2 Minutes) 1. Deadlift x 10 @ 195lbs 2. Football Drill + In/Out x 6 3. Pullups x 12 4. Squat Jacks x 20 5. Pushup Jacks x 25 6. Long Jumps x 16 Well I planned to do more today, and could have squeezed in a third round, but I got a late start. Plus, it's beautiful outside, and I think we're about to have a string of rainy days, so I just had to get my dog outside for a few minutes; hence the late start. I blew the timeframe on my pre-w/o so I wasn't as pumped up to do this today. Anyhow, I did break a sweat, and I'm happy to put up that number for deadlift. Someday I'll manage more than just 2 sets Legs are super tight from this weeks HIIT training. Haven't felt this sore in a while. Rest tomorrow, heavy lifting on Saturday.

+ 150 = 99,486

Wednesday, May 19, 2015 HIIT + Strength Circuit 0. Insanity Warmup x 3 (9 Minutes HIIT) Circuit (3 Rounds, Rest 1 Minute) 1. Curl & Press x 10 @ 70lbs 2. Squat Jump x 15 3. Delt Fly x 15 @ 70lbs 4. Reverse Lunge Kick x 15* 5. Squat/Flip/Press x 12 @ 95lbs 6. Burpees x 15 Great training today! I've been feeling just plain fat lately, and I stepped on the scale last night and found myself at 172lbs That has to change and quick! So, I'm going to cut down on some carbs, increase protein, and start a cut diet. I think it's time. Ordered some protein powder from TrueNutrition, and a personal sized blender. I'm excited. No more beers, no more bullshit meals for a while, no more cookies or other sweets. If I want something sweet, I'll have a protein shake. At least it's chocolate flavored! Otherwise, today was a tough but welcomed change in training. Going to incorporate more cardio into my workouts. I might even take up jogging outside once the weather warms up just a bit. I could do that on off days. I remember when I was super lean I ran at least two miles every time I trained. Despite people saying that static cardio doesn't help, I think it worked for me. Keep in mind I wasn't doing an hour of that bullshit, but more like 10 minutes at a good clip and usually at an incline. Anyhow, had an awesome tempeh/lentils/broccoli dinner tonight which gave me a whopping 47g of protein. I'm going to revamp my breakfast too to include a scoop of protein powder, and top it with some fruit sauce that I'll make from boiling down some raspberries or whatever looks good that week. Going to be ripped by the end of summer I swear! Just in time to put on a sweater hahah!

Tuesday, May 19, 2015: Strength Circuit - 3 Rounds, Rest 2 Minutes 1. Pushup Trio x 50 (Incline, Staggered, Diamond) 2. Angle Squat x 12* @ 95lbs 3. Single Arm Row x 12* @ 95lbs 4. Single Leg StepUp x 12* @ 70lbs 5. Delt Raise x 12 @ 35lbs 6. Single Leg Deadlift x 12* @ 95lbs Solid training today. Circuits with heavier weights are pretty brutal, and I found myself feeling nauseous during the third round. Took things a little slower to finish up today. All in I was out in 42 minutes. Had a Vega shake afterward, and then a pretty big dinner of tofu, rice, broccoli, and greens. Made up a simple salad dressing with some mustard, this vegan honey made from apples, and some apple cider vinegar. Equal parts I guess. Solid. Don't have much else to say, so I'll take off for now. Going to hit up some cardio tomorrow. Might even pull out an Insanity dvd.

Hey there, Hopefully you'll read my response, and haven't left the forum yet, despite its apparent lack of activity. If you're looking to gain weight, and have few opportunities to sit down for a meal, I'd recommend consuming a weight gainer shake. Something high calorie that you could either make yourself, or just take out of a tub. Things like bananas, peanut butter, protein powder, coconut oil, dates, and other high calorie stuff would be great. Hell, if you have some tofu ice cream you could toss that in there. Bet you'd put on weight that way!

Hey Jun Welcome to the forum! Why not start a training log to track your progress? I'll follow! You don't need any equipment to start building muscle, really. There are plenty of ways to use your own body weight as resistance. Check out some of these workouts: http://madbarz.com/ You just have to sign up, which takes only a moment. have fun!

Saturday, May 16, 2015 Strength Circuit 1. Incline Fly x 15 @ 70lbs 2. Piledriver Squat x 12 @ 215lbs 3. ChinUp x 12 4. Hamstring Curl x 20 @ 35lbs 5. Decline Row x 15 @ 70lbs 6. Reverse Lunge x 12* @ 70lbs Bonus Round: Bicep Curl Trio x 100 @ 15lb band. Excellent training today. Really felt this work my cardio system in addition to the pump. I simply need more weights though. I'm somewhat limited in what I can do now that I've started lifting heavier. The squats alone took up most of my plates. I guess that's a good problem to have. Trying a new protein powder I found at Whole Foods last night: the Whole Foods' brand Fit Protein. It's plant based, obviously, and actually pretty good. It's sweetened with Stevia, but unlike Vega, the sweetener is not overpowering. It mixes ok but does have some separation issues if left sitting for a couple minutes. Otherwise, the flavor is pretty mild, which is kind of a bummer, and the texture a tad chalky. Keep in mind I hardly ever drink protein shakes, so I'm probably not the best judge. Anyhow, there's yard work to be done since it's apparently not going to rain. Have a great weekend!

Hey, welcome to the forum. I'd encourage you to start a training log so you can watch your progress as you workout. As for your home situation, I'd recommend an honest conversation with your boyfriend, first. Since you're not married, I think it's his responsibility to address his mother's involvement. Then again, I don't know anything about your situation beyond that you apparently feel guilty not wanting to consume her food. I suppose if she addresses you directly you could simply explain the basis for your decision, and ask that she just let you take care of yourself. As far as transitioning food-wise, I'd recommend focusing on whole foods, and leaving out processed foods as often as possible. Eat your greens, beans, and fruit. make sure you get healthy fats from nuts, seeds, avocados, and coconut oil.

Thursday, May 14, 2015 Strength Circuit (3 Rounds, Rest 2 Minutes) 1. Flat Bench x 12 @ 190lbs 2. Single Leg Squat x 12* @ 70lbs 3. DB Snatch x 12* @ 35lbs 4. Single Leg Deadlift x 12* @ 70lbs 5. Curl & Press x 12 @ 50lbs 6. Calf Raise x 25 @ 70lbs Awesome to be back and on my regular training schedule. I think I needed a break from hitting it hard, and being strict on diet. I don't think I did too much damage, so maybe it can qualify as a nice re-feeding. That being said, allowing yourself cookies and other sweets, and beer, and pizza, and fries, for a few days can really mess with your mind and make it hard to get back on track. I'm thinking of getting on a contest regimen; maybe something offered by Derek Tresize since I recently read through his competition planning book. Anyone have experience working with him or his plans? Anyhow, I think it would be fun to dedicate some serious time and try to get some solid results. Back Saturday with more.

Monday May 11, 2015 Bodyweight Circuit 1. Push-up Trio - 3 x 33 + 1 2. Front StepUp & Lift - 3 x 12* 3. Tricep Dips - 3 x 20 4. Lateral StepUp - 2 x 12* 5. Hamstring Bridge - 3 x 12* Vacation training this morning. I'm amazed I got this in before my meetings today. It just shows how relentless our lifestyle is in Chicago. I woke up at the same time i do there each day, and was able to train, leisurely eat breakfast, shower and shave, don a suit, and after a 5 minute commute, I was to my destination 15 minutes early. So, I'm blown away at how much time I spent commuting and just dealing with the general bullshit of that shitbox town. Anyhow, not going to dwell on that anymore today. The rest of the day will be focused on making positive connections, enjoying my time, and the ease of living here. Might do more body weight training tomorrow. I'll post up if I do.

Thursday, May 7, 2015 Circuit (2 Rounds, Rest 3 Minutes) 1. Decline/Incline Chest Fly x 15 @ 70lbs 2. Deadlift x 10 @ 200lbs 3. Pistol Grip Pullups x 12 4. Hamstring Bridge x 12* @ 35lbs 5. Delt Fly x 15 @ 70lbs 6. Hip Flexor Raise x 12* @ 35lbs Well I wanted to get three rounds in today but I just kind of felt like crap throughout the training. I had a headache all day, and as I was lifting I had some pretty significant nausea. I think doing the decline chest fly brings that out since I'm on my back looking up, and my eyes tend to gaze all over the place. That sucks. Well, I guess I'll try to get one in tomorrow. Though I think I'll do something a little different. Either way, was real happy to put up 200lbs for 10 on deadlift. PR! That's all for tonight.

Wednesday, May 6, 2015 Cardio Strength Circuit (3 Rounds, Rest 2 Minutes) 1. Pushup Jacks x 25 2. Squat Jumps x 20 3. Barrel Toss x 15 @ 15lb Band 4. Sprint Lunges x 6 5. Curl & Press x 12 @ 50lbs 6. Reverse Lunge Kick x 15* Bonus Round - Curls x 75 @ 15lb Band Great circuit tonight. Really kicked my ass with cardio. Could feel my heart ripping from its socket, and even my gumline pulsing. Nice to get my heart pumping though. Hopefully I will see some fat loss in the near future. Otherwise, today was pretty decent. Nothing real to complain about. Ready for a fun weekend though. Looking to do some deadlifts tomorrow, though I know I've been neglecting my heavy squats. It's hard to get those in when working in circuit form. Perhaps I should add one day of straight sets to make sure I hit everything equally. Oh well, I'm excited to try for 200lbs tomorrow on deadlifts!

Tuesday, May 5, 2015 Circuit (3 Rounds, Rest 2 Minutes) 1. Incline Bench x 12 @ 180lbs 2. Front Squat x 15 @ 110lbs 3. Aussie Pullups x 20 4. Reverse Lunge x 12* @ 70lbs 5. Lo-Hi Woodchopper x 12* @ 35lbs 6. Calf Raise x 20 @ 70lbs Fun training today even though I was really tired and hungry throughout. Posting this next morning because I got distracted last night and it just slipped my mind. Still love circuit training. It's really great for buiding strength, as well as pumping cardio. Anyhow, I'm at work now so I don't have much time to post much else. Have a great day all.

Hey Ally, Seitan is a great source of non-soy protein, along with other obvious things like spinach and lentils; Pardina lentils, especially. You can also get pretty decent protein from peas. Do you live in the States? If so, there's a company called Beyond Meat that makes great meat substitute products that are soy free, I believe. They have chikn strips, beefy crumbles, meetballs, and burgers. If you're into cooking, seitan is also really easy to make. Here's a sample recipe: http://www.onegreenplanet.org/vegan-food/how-to-make-perfect-seitan/ Haven't tried that myself, but it's just an example. Other sources of protein are things like quinoa and bulgur. Also, there's the adzuki bean, which has super high protein content compared to most other beans. You can find them at whole foods, or online on Amazon. Good luck! Start a training journal! Chris

TRX DEATH MARCH (3 Rounds, Rest 2 Minutes) 1. Chest Press x 20 2. Pistol Squat x 12* 3. Rows x 15 4. Hamstring Curls x 15 5. TRX "T's" (like a Delt Fly) x 12 6. Bulgarian Split Squat x 12* 7. Curls x 12 8. Tricep Extension x 15 Fun change up today. Haven't messed around with the Straps in a LONG time, and I just didn't feel like unracking some weights today. Always good to change things up. Planned on only doing two rounds because I slept poorly again last night, but when I got through round 2 in under 15 minutes, I felt like I was cheating myself. It's a beautiful day outside, and I'm not going to waste a minute more on this computer. GET OUTSIDE DAMMIT!!!

Wow dude that's a ton of food. What do you primarily consume?

No idea why I was counting down!!!

Hey dude, Well, I had a nice long post but it got deleted when my wifi crapped out. Anyhow, here are the highlights: 1. Focus on compound basic exercises (bench, deadlift, squat, pullups, miltary press, etc.) 2. Eat a ton. Sounds like you have a very fast metabolism, so eat up. I'm jealous. 3. Eat whole foods: beans, lentils, greens, broccoli, and calorically dense fruits like bananas. 4. Don't worry about the sugar from fruits. It's accompanied with fiber, and so it won't make you fat. 5. Faux Meats sparingly - but Trader Joes makes an awesome (and cheap) high protein tofu. 6. Sleep & Hydration 7. Get your fats from nuts, seeds, avocados - skip the oil. 8. Find a training style that you like, otherwise you'll get bored/annoyed and give up. 8.5 Some people like 5x5 for strength training. I do circuit training and incorporate full body each time, 4x/week (mostly) 9. Start a training journal! They are fun to read and write, and they keep you on track. I'll follow you, and we can trade comments if you like. Chris

Thursday, April 30, 2015: Circuit (2 Rounds, Rest 2 Minutes) 1. ChinUps x 12 2. Front StepUps x 12* @ 70lbs 3. Front Raise x 12 @ 35lbs 4. Side Lunge x 12* @ 90lbs 5. Curls x 12 @ 75lbs 6. Single Leg Deadlift x 12* @ 75lbs Up all night last night again and running on fumes today. But I still felt I should at least get some kind of movement in; guilt, I suppose. Even took a Vega Pre-W/O but it didn't give me much of a boost. I felt just kind of empty throughout. Empty and hungry. Thinking about hitting it hard on Saturday to make up for lost time, but seems it would be a waste if I don't make up for the lost sleep over the next couple nights. I guess I'll have to wait and see. I've noticed a significant drop in activity on the forum here. Another member has even informed me of his departure due to the slow traffic. I still see people reading my posts, which is really cool and I find flattering. So, if you're reading, thanks for reading. Why don't you drop a note or comment if you have the time. Better yet, why not start a training journal for yourself so I can read along and comment (if you don't mind, of course). It would be fun to have some more interaction on here. See you Saturday! (possibly)