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We share this motivation brother, this place is wonderful for compiled knowledge on our craft
@Farmboy no matter what we do its always a learning experience. that is what you have to do. our bodies are always changing.100%, for around eight weeks I started with barbell rows, multiple sets, escalating weight as an intro. Now that I’m shifting around to try different exercises, I was hoping to use rows at a moderate to light weight for the last bit of extra stimulus without restrictions from my cable machine
What the actual outcome was the lack of stability and possible weird positioning from fatigue led to suboptimal form. I see very clearly why they shine as a first exercise and not as a closer
The learning process continues
You hit the nail on the head there bro. It's much harder to maintain strict form and avoid injury when performing barbell movements at the end of a day.100%, for around eight weeks I started with barbell rows, multiple sets, escalating weight as an intro. Now that I’m shifting around to try different exercises, I was hoping to use rows at a moderate to light weight for the last bit of extra stimulus without restrictions from my cable machine
What the actual outcome was the lack of stability and possible weird positioning from fatigue led to suboptimal form. I see very clearly why they shine as a first exercise and not as a closer
The learning process continues
Much better to keep it up front, go heavy and pre-exhaust for your more isolated type work.
The learning process is never over! Thats the best part about life. Stay curious and keep trying new stuff.
Another excellent workout that you're putting together. Seated rows and bent over barbell rows are some of the best. That's the way you really hit your back hard. @Farmboy
Definitely, my rows will return to their place. I’m fortunate that there’s not a lot of discomfort today.
Those are the best kinda lessons..you get stunt but not burnt. You'll remember it forever but didn't really have to pay the price.
Chest and delts today
Seated incline flies, weight added still unknown but tracking it down
50lbs x 16 half speed, squeeze
50lbs x 12 half speed, squeeze
50lbs x 10 ptf
50lbs x 10 ptf
50lbs x 10 ptf
Seated neutral flies
50lbs x 12 half speed, squeeze
50lbs x 12 half speed, squeeze
50lbs x 11 ptf
50lbs x 9 ptf
Cable side delt raises
25lbs x 12
25lbs x 12
25lbs x 11
25lbs x 10 ptf
25lbs x 8 ptf
Chest supported lat raises
20lbs x 8
15lbs x 10
15lbs x 10
Standing Lat raises
15lbs x 12, hold one sec
15lbs x 12 hos
15lbs x 11 hos
15lbs x 10 ptf
15lbs x 8 ptf
20minutes cardio on the elliptical, 135-145bpm
Did a lot of supported work today knowing there’s a couple tender areas. No issues at all and slow speeds, light weight and extra squeezing got me where I wanted to.
The cut continues to go well with me down to 224lbs this morning with greater ab visibility and clearer upper body definition. It’s been a nice break from shoveling in the food
Seated incline flies, weight added still unknown but tracking it down
50lbs x 16 half speed, squeeze
50lbs x 12 half speed, squeeze
50lbs x 10 ptf
50lbs x 10 ptf
50lbs x 10 ptf
Seated neutral flies
50lbs x 12 half speed, squeeze
50lbs x 12 half speed, squeeze
50lbs x 11 ptf
50lbs x 9 ptf
Cable side delt raises
25lbs x 12
25lbs x 12
25lbs x 11
25lbs x 10 ptf
25lbs x 8 ptf
Chest supported lat raises
20lbs x 8
15lbs x 10
15lbs x 10
Standing Lat raises
15lbs x 12, hold one sec
15lbs x 12 hos
15lbs x 11 hos
15lbs x 10 ptf
15lbs x 8 ptf
20minutes cardio on the elliptical, 135-145bpm
Did a lot of supported work today knowing there’s a couple tender areas. No issues at all and slow speeds, light weight and extra squeezing got me where I wanted to.
The cut continues to go well with me down to 224lbs this morning with greater ab visibility and clearer upper body definition. It’s been a nice break from shoveling in the food
LevButlerov
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Exactly right, barbell rows need stability and full core support so they work best early when energy is high. Later in the session swap them for chest supported rows or a cable version to keep tension without form breaking down.100%, for around eight weeks I started with barbell rows, multiple sets, escalating weight as an intro. Now that I’m shifting around to try different exercises, I was hoping to use rows at a moderate to light weight for the last bit of extra stimulus without restrictions from my cable machine
What the actual outcome was the lack of stability and possible weird positioning from fatigue led to suboptimal form. I see very clearly why they shine as a first exercise and not as a closer
The learning process continues
LevButlerov
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Good chest and delt session, the controlled fly work and long squeezes built solid tension. Using lighter weights and support while keeping perfect form was the right move for recovery.
Cut is clearly working with 224 lbs and sharper definition, stay consistent with cardio and keep protein high to hold muscle. Get some pics up
@Farmboy solid back work right here!
@Farmboy seated neutral flies and cable side delt raises. 20 minutes cardio is good. that little bit of cardio pays off
When you can see stuff happening
cable side delt raises and chest supported lat raises are looking strong. and i love the finish on cardio. not bad 20 minutes @Farmboy
seated neutral flies and cable side delt raises are the best. @Farmboy the chest supported lat raises is also very important
@Farmboy Congratulations on getting down almost to 220 lbs. That's great that your abs are getting more visible. I think you should be cut year round and have a flat stomach.
Bros. Yes, angles are important. People don't realize that. Plus it keeps your body challenged so it can grow. @Farmboy
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Lots of fatigue in the back and triceps today
Inverted cable curls
50lbs x 18
50lbs x 14 plus wrist curl
50lbs x 12 wc
50lbs x 10 wc, ptf
50lbs x 10 wc, ptf
Ez curl bar
90lbs x 8
90lbs x 7
90lbs x 8
90lbs x 8
90lbs x 8
Cable curls
90lbs x 12
115 lbs x 8
115lbs x 8
Water
115lbs x 10
115lbs x 9
Squats
135lbs x 14
135lbs x 12
135lbs x 10
135lbs x 8
Cardio 20min 165-175 bpm fresh off squatting
3pm second cardio, 25min 130-140bpm
My last day off from my regular 12hr rotation so I had the opportunity to roll in a second cardio session which was lower intensity but went on for a bit longer. Busy day getting prepped back for work but good sessions
Inverted cable curls
50lbs x 18
50lbs x 14 plus wrist curl
50lbs x 12 wc
50lbs x 10 wc, ptf
50lbs x 10 wc, ptf
Ez curl bar
90lbs x 8
90lbs x 7
90lbs x 8
90lbs x 8
90lbs x 8
Cable curls
90lbs x 12
115 lbs x 8
115lbs x 8
Water
115lbs x 10
115lbs x 9
Squats
135lbs x 14
135lbs x 12
135lbs x 10
135lbs x 8
Cardio 20min 165-175 bpm fresh off squatting
3pm second cardio, 25min 130-140bpm
My last day off from my regular 12hr rotation so I had the opportunity to roll in a second cardio session which was lower intensity but went on for a bit longer. Busy day getting prepped back for work but good sessions
What's the water mean in your cable curls bro?
Grabbed a drink of water, rest goes from 30 sec to around a minute for that down time
Damn bro that is precise! I love it. Even in not that precise. I gotta up my game.
You only take 30 second rests?? Damn that's hardcore. Have you ever tried 90 seconds or 2 mins to see how it effects your output?
I find myself half the time on a time crunch. 4 on 4 off, 12hr shifts. This caused me to push to become a very short rester to try and still get my volume in under a time limit Gotta maximize
Way to make it work bro. I like it. Maybe with the compound movements give yousef a tiny bit extra time and push it too 90 seconds. If you only do it for your barbell rows or bench then it will only add a few mins to your session but it might help you get some more reps in. Just a thought bro. I know you like trying new stuff to see if it helps.
Do you track your heartrate? I bet you're weight training is cardio at the same time.
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LevButlerov
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Good work pushing through the fatigue and keeping output high. Keep curls at 90 lbs for 3x8-10 until strength rebounds then move to 95 lbs.
Squats at 135 lbs for 4x8-14 are fine for volume so add 10 lbs next leg day. The double cardio setup was smart for recovery if you feel it.
I definitely enjoy shifting things around and learning more surrounding my training. I’ll definitely give it a go, especially on those heavy compound movements that knock the wind out of me
My highest bpm cardio day is always fresh after squatting and sits around that 160-170 when I get on the elliptical. Short rests and high reps make me work for sure
That's awesome bro. Getting some good cardio while weight training.
I've done the short rest thing a few times cuz of work as well. I find I lose reps but I do like it in a pinch. After years of fiddling around I found 90 seconds breaks on most movements for me is best. I go 2 mins for most compounds and 3 mins for anything over 3 reps of squats and deads only. But that's just me.
Play around with it and you might find a better rest period for you that balances efficiency and effectiveness.
Absolutely brother, always looking for a better way
I for sure lose reps with the shorter rests, that’s entirely undeniable
You'll find a balance.Absolutely brother, always looking for a better way
I for sure lose reps with the shorter rests, that’s entirely undeniable
Maybe lower volume higher intensity might work well for you as well. Then you save time in the gym.
All things to play around with. Like you I'm always trying to mess around and find new ways to improve. It's never ending with training lol
@Farmboy solid work on the 20 mins of cardio!
Day one on shift, small groups only
Side lat raises
20lbs x 16
20lbs x 12
20lbs x 10, helped up
20lbs x 10 hu
20lbs x 10 hu
10lbs x 18 cool off
Inverted rear delt flies
60lbs x 12 slow
80lbs x 10
80lbs x 12
80lbs x 12
80lbs x 11
Inverted forearm curls
20lbs x 18
20lbs x 18
20lbs x 16
10lbs x 18 ptf
10lbs x 17 ptf
Forearm curls
35lbs x 18
35lbs x 16
35lbs x 16
35lbs x 15 ptf
35lbs x 14 ptf
Hoping to get cardio in tonight when I get off shift. A lot of walking with 30lbs added weight makes up the difference
Side lat raises
20lbs x 16
20lbs x 12
20lbs x 10, helped up
20lbs x 10 hu
20lbs x 10 hu
10lbs x 18 cool off
Inverted rear delt flies
60lbs x 12 slow
80lbs x 10
80lbs x 12
80lbs x 12
80lbs x 11
Inverted forearm curls
20lbs x 18
20lbs x 18
20lbs x 16
10lbs x 18 ptf
10lbs x 17 ptf
Forearm curls
35lbs x 18
35lbs x 16
35lbs x 16
35lbs x 15 ptf
35lbs x 14 ptf
Hoping to get cardio in tonight when I get off shift. A lot of walking with 30lbs added weight makes up the difference
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good delt and forearm session. the 20lb side raises with high reps and slow rear delt flies hit the smaller groups perfectly for a shift day setup.
the walking with 30lbs pack weight keeps conditioning covered so you can skip extra cardio if fatigue builds. keep food steady today and add a small carb meal pre shift if you want to keep fullness through the evening.
@Farmboy I love lying pullovers for back it really targets lats perfectly. Looks like you had a really good bad day.
@Farmboy it does look like the cut is going well. Keep it up man be shredded before long.
Well we are in an unfortunate spot, I had thought there was a slip a couple days ago in the pullovers and today after delt training yesterday, I find myself well and truly cooked on the right delt. Trained biceps, they weren’t recovering and they have minimal shoulder action
Focus curls
35lbs x 12
50lbs x 8
50lbs x 8
50lbs x 8, two assisted
50lbs x 8, three assisted
Dropsets
50lbs x 8
35lbs x 12
50lbs x 7
35lbs x 12
50lbs x 6
35lbs x 12
35lbs x 10
So i recognize the form issue that caused this delt issue but i gotta admit these little injuries are very frustrating. Barely can reach the steering wheel in my way into work this morning so it’s essentially on perma rest haha
Tough times
Focus curls
35lbs x 12
50lbs x 8
50lbs x 8
50lbs x 8, two assisted
50lbs x 8, three assisted
Dropsets
50lbs x 8
35lbs x 12
50lbs x 7
35lbs x 12
50lbs x 6
35lbs x 12
35lbs x 10
So i recognize the form issue that caused this delt issue but i gotta admit these little injuries are very frustrating. Barely can reach the steering wheel in my way into work this morning so it’s essentially on perma rest haha
Tough times
Man they’re a new love for me, I gotta get the form better though. First rep I didn’t have my arms bent enough and the right delt is real upset about it
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Smart call stopping when the delt tightened up. The assisted curls still hit biceps hard, but the shoulder rotation in those movements can aggravate a strain fast if you push through. @FarmboyWell we are in an unfortunate spot, I had thought there was a slip a couple days ago in the pullovers and today after delt training yesterday, I find myself well and truly cooked on the right delt. Trained biceps, they weren’t recovering and they have minimal shoulder action
Focus curls
35lbs x 12
50lbs x 8
50lbs x 8
50lbs x 8, two assisted
50lbs x 8, three assisted
Dropsets
50lbs x 8
35lbs x 12
50lbs x 7
35lbs x 12
50lbs x 6
35lbs x 12
35lbs x 10
So i recognize the form issue that caused this delt issue but i gotta admit these little injuries are very frustrating. Barely can reach the steering wheel in my way into work this morning so it’s essentially on perma rest haha
Tough times
Ice and BPC-157 at 250 mcg 2x daily for a week will help healing. Avoid pressing and lateral work until you can lift your arm overhead pain-free, then reintroduce light cables or bands before touching dumbbells again.
100%, I’ve been looking at BPC because I’ve been such an injury magnet with my training development. The learning process has been rough for sure
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Add both bpc157 and tb500 will help a lot. @Farmboy
good cardio day! go slow tomorrow with training.
Work on recoveryWell we are in an unfortunate spot, I had thought there was a slip a couple days ago in the pullovers and today after delt training yesterday, I find myself well and truly cooked on the right delt. Trained biceps, they weren’t recovering and they have minimal shoulder action
Focus curls
35lbs x 12
50lbs x 8
50lbs x 8
50lbs x 8, two assisted
50lbs x 8, three assisted
Dropsets
50lbs x 8
35lbs x 12
50lbs x 7
35lbs x 12
50lbs x 6
35lbs x 12
35lbs x 10
So i recognize the form issue that caused this delt issue but i gotta admit these little injuries are very frustrating. Barely can reach the steering wheel in my way into work this morning so it’s essentially on perma rest haha
Tough times
@Farmboy focus curls and dropsets are really nice! i'm a big fan of drop sets. i do them almost every workoutWell we are in an unfortunate spot, I had thought there was a slip a couple days ago in the pullovers and today after delt training yesterday, I find myself well and truly cooked on the right delt. Trained biceps, they weren’t recovering and they have minimal shoulder action
Focus curls
35lbs x 12
50lbs x 8
50lbs x 8
50lbs x 8, two assisted
50lbs x 8, three assisted
Dropsets
50lbs x 8
35lbs x 12
50lbs x 7
35lbs x 12
50lbs x 6
35lbs x 12
35lbs x 10
So i recognize the form issue that caused this delt issue but i gotta admit these little injuries are very frustrating. Barely can reach the steering wheel in my way into work this morning so it’s essentially on perma rest haha
Tough times
bros Interesting workouts right here. Focus curls with assisted as well is looking nice. You get a good workout on the back end too. @FarmboyWell we are in an unfortunate spot, I had thought there was a slip a couple days ago in the pullovers and today after delt training yesterday, I find myself well and truly cooked on the right delt. Trained biceps, they weren’t recovering and they have minimal shoulder action
Focus curls
35lbs x 12
50lbs x 8
50lbs x 8
50lbs x 8, two assisted
50lbs x 8, three assisted
Dropsets
50lbs x 8
35lbs x 12
50lbs x 7
35lbs x 12
50lbs x 6
35lbs x 12
35lbs x 10
So i recognize the form issue that caused this delt issue but i gotta admit these little injuries are very frustrating. Barely can reach the steering wheel in my way into work this morning so it’s essentially on perma rest haha
Tough times
Adds some excellent intensity for sure
i like the mix of the curls and drop sets. not bad at all you are doing a great job @Farmboy nice work on this.Well we are in an unfortunate spot, I had thought there was a slip a couple days ago in the pullovers and today after delt training yesterday, I find myself well and truly cooked on the right delt. Trained biceps, they weren’t recovering and they have minimal shoulder action
Focus curls
35lbs x 12
50lbs x 8
50lbs x 8
50lbs x 8, two assisted
50lbs x 8, three assisted
Dropsets
50lbs x 8
35lbs x 12
50lbs x 7
35lbs x 12
50lbs x 6
35lbs x 12
35lbs x 10
So i recognize the form issue that caused this delt issue but i gotta admit these little injuries are very frustrating. Barely can reach the steering wheel in my way into work this morning so it’s essentially on perma rest haha
Tough times
@Farmboy I would stay off the shoulders for a little bit. You definitely don't want to overtrain those. You can end up with tears and other problems.Well we are in an unfortunate spot, I had thought there was a slip a couple days ago in the pullovers and today after delt training yesterday, I find myself well and truly cooked on the right delt. Trained biceps, they weren’t recovering and they have minimal shoulder action
Focus curls
35lbs x 12
50lbs x 8
50lbs x 8
50lbs x 8, two assisted
50lbs x 8, three assisted
Dropsets
50lbs x 8
35lbs x 12
50lbs x 7
35lbs x 12
50lbs x 6
35lbs x 12
35lbs x 10
So i recognize the form issue that caused this delt issue but i gotta admit these little injuries are very frustrating. Barely can reach the steering wheel in my way into work this morning so it’s essentially on perma rest haha
Tough times
The focus scrolls in the drop sets look really good actually. I really like the different exercises you're doing. Not being able to reach the steering wheel is a good sign. Means you really got a good pump going. @FarmboyWell we are in an unfortunate spot, I had thought there was a slip a couple days ago in the pullovers and today after delt training yesterday, I find myself well and truly cooked on the right delt. Trained biceps, they weren’t recovering and they have minimal shoulder action
Focus curls
35lbs x 12
50lbs x 8
50lbs x 8
50lbs x 8, two assisted
50lbs x 8, three assisted
Dropsets
50lbs x 8
35lbs x 12
50lbs x 7
35lbs x 12
50lbs x 6
35lbs x 12
35lbs x 10
So i recognize the form issue that caused this delt issue but i gotta admit these little injuries are very frustrating. Barely can reach the steering wheel in my way into work this morning so it’s essentially on perma rest haha
Tough times
Went into this double day looking to make a good back day out of it despite not being able to do any overhead exercises.
Low line lat push down, 1/2 speed, lat focus activation
70lbs x 12
70lbs x 12
90lbs x 10
90lbs x 10
90lbs x 10
Mid line lat push down
90lbs x 12
90lbs x 12
90lbs x 10
90lbs x 11
90lbs x 10
Seated row, very slow eccentric
150lbs x 14
150lbs x 12
150lbs x 12
150lbs x 10
150lbs x 10
Squatting
135lbs x 14
135lbs x 13
135lbs x 10
135lbs x 10
Cardio 20min on the elliptical bpm 165-170
11pm
Single arm seated row, flexi handle bowflex
80lbs x 15
80lbs x 12
90lbs x 9
90lbs x 9
90lbs x 8
Lat focus half range rows
180lbs x 8
180lbs x 8
180lbs x 9
180lbs x 8
180lbs x 8
Forearm curls
35lbs x 20
35lbs x 18 ptf
35lbs x 18 ptf
35lbs x 16 ptf
35lbs x 15 ptf
The right delt/rotator continues to recover, I was relatively happy with the workouts today with some really good lat activation and fatigue. The limited mobility of my right shoulder is irritating but still got through it.
Low line lat push down, 1/2 speed, lat focus activation
70lbs x 12
70lbs x 12
90lbs x 10
90lbs x 10
90lbs x 10
Mid line lat push down
90lbs x 12
90lbs x 12
90lbs x 10
90lbs x 11
90lbs x 10
Seated row, very slow eccentric
150lbs x 14
150lbs x 12
150lbs x 12
150lbs x 10
150lbs x 10
Squatting
135lbs x 14
135lbs x 13
135lbs x 10
135lbs x 10
Cardio 20min on the elliptical bpm 165-170
11pm
Single arm seated row, flexi handle bowflex
80lbs x 15
80lbs x 12
90lbs x 9
90lbs x 9
90lbs x 8
Lat focus half range rows
180lbs x 8
180lbs x 8
180lbs x 9
180lbs x 8
180lbs x 8
Forearm curls
35lbs x 20
35lbs x 18 ptf
35lbs x 18 ptf
35lbs x 16 ptf
35lbs x 15 ptf
The right delt/rotator continues to recover, I was relatively happy with the workouts today with some really good lat activation and fatigue. The limited mobility of my right shoulder is irritating but still got through it.
I’m thinking that may have been part of my trouble. A bit too much mixed with poor form on new exercises
Working around silly injuries
yeah that is how it goes. alwaysWorking around silly injuries
make sure you are doing shoulder rotations too before to warm up
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Power training, high volume!
careful with that right delt, the progress might stall if you injure again.
Rough second nightshift, strained the right rotator again so mobility is down even more. Very frustrating. Got 20 minutes core work in at the work gym
This is now the change over day back to days and I’m doing my best to leave the rotator alone. Some definite ache in the shoulder, occasionally travelling down the back of my arm.
Looks like a lot of leg, core and cardio training this week
This is now the change over day back to days and I’m doing my best to leave the rotator alone. Some definite ache in the shoulder, occasionally travelling down the back of my arm.
Looks like a lot of leg, core and cardio training this week
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Keep that rotator quiet for the week, dont do upper body for 1 week for sure, go with legs, cardio and core volume. Be careful.
I definitely will be giving it a long break. I tell ya though, cutting calories plus a sore shoulder really lowers a man’s morale haha
In the earlier post, tb500 and bpc157 were mentioned. Is one better/easier to deploy than the other? Do they have synergies or can the be used independently? I know very little about peptides other than a couple YouTube videos of dubious accuracy
Lots of tiger balm these days
Squatting
135lbs x 14
185lbs x 10
185lbs x 10
185lbs x 8
135lbs x 12
135lbs x 10
25 minutes elliptical on 5 difficulty, bpm 150-150
Times are rough brothers, I have some Test and EQ coming in today for the January run from @pur-pharma-canada but I wish I had some bpc in that order. Either way, fried my quads today and worked up a good sweat but pretty depressing only hitting legs
Squatting
135lbs x 14
185lbs x 10
185lbs x 10
185lbs x 8
135lbs x 12
135lbs x 10
25 minutes elliptical on 5 difficulty, bpm 150-150
Times are rough brothers, I have some Test and EQ coming in today for the January run from @pur-pharma-canada but I wish I had some bpc in that order. Either way, fried my quads today and worked up a good sweat but pretty depressing only hitting legs
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The break is smart give it a bit of time off.I definitely will be giving it a long break. I tell ya though, cutting calories plus a sore shoulder really lowers a man’s morale haha
In the earlier post, tb500 and bpc157 were mentioned. Is one better/easier to deploy than the other? Do they have synergies or can the be used independently? I know very little about peptides other than a couple YouTube videos of dubious accuracy
I think you can do both bpc and tb. mixing them in theory is fine. you will recover much better. @Farmboy
good cardio, and the rough times are hard but it will get better. did you talk to @pur-pharma-canada about peptides? @Farmboy
Good workout Bru
I see they offer NF for them. If there’s no improvement over the next day or so, that’ll be the direction
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Sure check and see
@Farmboy numbers look solid.....keep killing it.........
Supported forearm work today, some improved shoulder mobility but not putting it under any load.
Single arm forearm curls across bench
25lbs x 24
40lbs x 16
40lbs x 16
40lbs x 12
Water
25lbs x 18 ptf
25lbs x 18 ptf
25lbs x 18 ptf
25lbs x 16 ptf
25lbs x 13 ptf
Inverted forearm curls across bench
15lbs x 14 squeeze, 1/2 speed
15lbs x 12, s 1/2 s
15lbs x 11 s 1/2 s
15lbs x 10 s 1/2 s
40 minutes on the elliptical, bpm 140-150. Long haul cardio today as the shoulder continues recovering.
Single arm forearm curls across bench
25lbs x 24
40lbs x 16
40lbs x 16
40lbs x 12
Water
25lbs x 18 ptf
25lbs x 18 ptf
25lbs x 18 ptf
25lbs x 16 ptf
25lbs x 13 ptf
Inverted forearm curls across bench
15lbs x 14 squeeze, 1/2 speed
15lbs x 12, s 1/2 s
15lbs x 11 s 1/2 s
15lbs x 10 s 1/2 s
40 minutes on the elliptical, bpm 140-150. Long haul cardio today as the shoulder continues recovering.
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Good recovery session, forearm isolation at high reps like that keeps blood moving without aggravating the shoulder
Elliptical is perfect steady cardio, add leg lifts if you good.
Last day off, back to hammering legs
Squatting
135lbs x 15
135lbs x 14
185lbs x 8
185lbs x 8
185lbs x 8
135lbs x 12
Arm circles, light stretching, mobility checking
Cardio 60minutes on the elliptical bpm 145-155 for good measure. Tomorrow I’ll be back at the work gym which will limit me somewhat and will be a good opportunity for core work and leg lifts.
Squatting
135lbs x 15
135lbs x 14
185lbs x 8
185lbs x 8
185lbs x 8
135lbs x 12
Arm circles, light stretching, mobility checking
Cardio 60minutes on the elliptical bpm 145-155 for good measure. Tomorrow I’ll be back at the work gym which will limit me somewhat and will be a good opportunity for core work and leg lifts.
LevButlerov
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Good day I like your squat level, but careful coming back.
First day on shift, 0330 alarm hit hard
Arm circles, gentle weightless raises
Right arm only tricep pushdown, strict form
50lbs x 12
60lbs x 10
60lbs x 12
60lbs x 12
Single arm tricep pushdowns, tilted grip
60lbs x 12
60lbs x 12
70lbs x 10 squeeze
70lbs x 10 squeeze
70lbs x 10 squeeze
Tricep pushdowns
130lbs x 10
130lbs x 10
130lbs x 10
100lbs x 12
100lbs x 12
Core work, leg lifts and more arm circles, weightless lat raises
Arm circles, gentle weightless raises
Right arm only tricep pushdown, strict form
50lbs x 12
60lbs x 10
60lbs x 12
60lbs x 12
Single arm tricep pushdowns, tilted grip
60lbs x 12
60lbs x 12
70lbs x 10 squeeze
70lbs x 10 squeeze
70lbs x 10 squeeze
Tricep pushdowns
130lbs x 10
130lbs x 10
130lbs x 10
100lbs x 12
100lbs x 12
Core work, leg lifts and more arm circles, weightless lat raises
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330 alarm thats early! I get up for my protein shake then lol
nice training on the tris!
Hour commute in does it
Kept the shoulder stable but still pushed some weight finally
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As long as you did it
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you did it
EVO family support!
3.30am eeek
Day two, further improvement to the right shoulder, I can nearly bring my arm up to a double bicep position 80%
Focus curls
35lbs x 12 stretch
40lbs x 10
40lbs x 9
40lbs x 10
40lbs x 8
50%speed, stretch and squeeze focus curls
35lbs x 12
35lbs x 11
35lbs x 10
35lbs x 10
Forearm curls
35lbs x 20
35lbs x 19ptf
35lbs x 16 ptf
35lbs x 16 ptf
35lbs x 15 ptf
35lbs x 14 ptf
Kept the rear head of my shoulder relatively stable, some gentle arm circles and stretching continues to help rehab this joint. It’s exciting to see improvement as this has been a mentally challenging week of unfulfilling workouts. Cest la vie my brothers
Focus curls
35lbs x 12 stretch
40lbs x 10
40lbs x 9
40lbs x 10
40lbs x 8
50%speed, stretch and squeeze focus curls
35lbs x 12
35lbs x 11
35lbs x 10
35lbs x 10
Forearm curls
35lbs x 20
35lbs x 19ptf
35lbs x 16 ptf
35lbs x 16 ptf
35lbs x 15 ptf
35lbs x 14 ptf
Kept the rear head of my shoulder relatively stable, some gentle arm circles and stretching continues to help rehab this joint. It’s exciting to see improvement as this has been a mentally challenging week of unfulfilling workouts. Cest la vie my brothers
@Farmboy 3:30 sucks man. hopefully you can adjust to that. i guess go to bed earlier
Bros. You looking good if you ask me on this. tricep work is on point. hit them hard bet they sore after ha! @Farmboy
its good to see you pushing the single arm tricep pushdowns @Farmboy and I love how you do a tilted grip. It's always important to change up your grip so you hit different angles.
Early to bed is the only way
Still some volume that doesn’t impact the shoulder
@Farmboy Always to see an update from you. You're always kicking ass and pumping that iron hard. Really nice job. I like how you're squeezing on the tricep pushdowns.
that is some bigtime commitment! waking up that early is not easy. you are a strong working man @Farmboy
yeah that is why i moved into a house. this way i didn't have to wait for the neighbors i shared walls with and their kids to go to bed.. i can go to bed anytime now
Very true. Out in the country where I have my home, my only neighbours are coyotes
Got home, ground out 20 minutes again. It’s becoming a habit now so it’s less of a slog and more of an excepted reality. 140-150bpm
It’s also been a month now so the test is dropping back to 200mg weekly. Give myself a couple months before heading back to the doc for the script and bloodwork
It’s also been a month now so the test is dropping back to 200mg weekly. Give myself a couple months before heading back to the doc for the script and bloodwork
And the occasional tornado. haha
Yeah that's smart. You don't want to put too much pressure on the shoulder.
Oh oh nonono I don’t have any of those yet.
Maybe a bear
It’s back up to 90%, I can pull up to a front double pose with some discomfort. Definitely still crunchy though so new stretching is needed
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You can get bloods soon?
The doc is with a private clinic so he’s happy to send reqs so long as nothing is too suspicious hah
Double day, shoulder continues to improve well
10am
Squatting
135lbs x 15
135lbs x 13
225lbs x 8
225lbs x 5
135 lbs x 12
40 minutes cardio on the elliptical, 135-145bpm
11pm
Single arm tricep pushdowns
60lbs x 20
70lbs x 12
70lbs x 12
Shoulder warmup, circles, lifts
Overhead extensions - test the waters
80lbs x 14
90lbs x 12
90lbs x 12
No shoulder pain so rolled into a super
Overhead extensions superset with tricep pushdowns - light weight but heavy squeeze
90lbs x 12 oh
90lbs x 9 pd
90lbs x 12 oh
90lbs x 10 pd
90lbs x 11 oh
90lbs x 9 pd
90lbs x 10 oh
90lbs x 8 pd
Inverted forearm curls
10lbs x 20
10lbs x 20 ptf
10lbs x 20 ptf
10lbs x 20 ptf
I am now able to bring my right arm up into a doubly bicep position with only mild discomfort. Healing and recovery continues and the crunchiness is subsiding somewhat. Moving in the right direction
10am
Squatting
135lbs x 15
135lbs x 13
225lbs x 8
225lbs x 5
135 lbs x 12
40 minutes cardio on the elliptical, 135-145bpm
11pm
Single arm tricep pushdowns
60lbs x 20
70lbs x 12
70lbs x 12
Shoulder warmup, circles, lifts
Overhead extensions - test the waters
80lbs x 14
90lbs x 12
90lbs x 12
No shoulder pain so rolled into a super
Overhead extensions superset with tricep pushdowns - light weight but heavy squeeze
90lbs x 12 oh
90lbs x 9 pd
90lbs x 12 oh
90lbs x 10 pd
90lbs x 11 oh
90lbs x 9 pd
90lbs x 10 oh
90lbs x 8 pd
Inverted forearm curls
10lbs x 20
10lbs x 20 ptf
10lbs x 20 ptf
10lbs x 20 ptf
I am now able to bring my right arm up into a doubly bicep position with only mild discomfort. Healing and recovery continues and the crunchiness is subsiding somewhat. Moving in the right direction
Awesome. Now let's make sure we keep it that way.
@Farmboy Great work bro.....numbers look amazing......
@Farmboy hell yea man. Pushing some really nice weight. Keep it up killer
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Get bloods in a few weeks, soon if you can
Double day is intense
@Farmboy what did you eat on this?
4 hours of sleep not good, try to get naps in those days.
Absolutely on the BWGet bloods in a few weeks, soon if you can
Double day is intense
what did you eat on this?
4 hours of sleep not good, try to get naps in those days.
Less than my typical, the cut has me sitting around 2500cal a day
Shiftwork is murder in the rest for sure
First full day off
Shoulder mobility work, stretches, arm circles
5lb lat raises, 12,12,12
5lbs raised shoulder circles 8,8,8
Laying pullovers strict form, long overhead stretch
90lbs x 12
70lbs x 12
70lbs x 12
70lbs x 11
70lbs x 11
Bent over barbell rows - light weight
70lbs x 12
70lbs x 12
70lbs x 12
Didn’t feel as well but no significant injury, left this exercise without upping the weight or intensity
Seated cable rows, wide grip
90lbs x 12
180lbs x 12
180lbs x 12, ptf
180lbs x 11 ptf
180lbs x 10 ptf
Lat pushdowns - light weight, some shoulder tightness
45lbs x 8
45lbs x 8
45lbs x 8
20 minutes on the elliptical, 130bpm avg.
Shoulder movement is very nearly at 100%, some fatigue is noticeable now but nothing indicative of recurring injury. Strict form as well as extensive warmups will be accompanying any shoulder related exercises in the future. Nice to get a reasonable back workout in again
Shoulder mobility work, stretches, arm circles
5lb lat raises, 12,12,12
5lbs raised shoulder circles 8,8,8
Laying pullovers strict form, long overhead stretch
90lbs x 12
70lbs x 12
70lbs x 12
70lbs x 11
70lbs x 11
Bent over barbell rows - light weight
70lbs x 12
70lbs x 12
70lbs x 12
Didn’t feel as well but no significant injury, left this exercise without upping the weight or intensity
Seated cable rows, wide grip
90lbs x 12
180lbs x 12
180lbs x 12, ptf
180lbs x 11 ptf
180lbs x 10 ptf
Lat pushdowns - light weight, some shoulder tightness
45lbs x 8
45lbs x 8
45lbs x 8
20 minutes on the elliptical, 130bpm avg.
Shoulder movement is very nearly at 100%, some fatigue is noticeable now but nothing indicative of recurring injury. Strict form as well as extensive warmups will be accompanying any shoulder related exercises in the future. Nice to get a reasonable back workout in again
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Yes shift work and sleep is serious, you need to try to get in naps if possible. @Farmboy
overall good training, but pull overs you can drop to 3 sets no need to go full 5.
The issue here IMO is too much volume for post injury there.
are you able to do full pull ups now?
and can you share some macros for the day or foods?
@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy
Just becareful bro..shoulders are tricky. You feel like you're all good again and one little mistake and your back to square 1 on the recovery. I'm dealing with a bit of a recurring shoulder thing myself right now and I'm too much of a meathead to back off the weights lol.
I think you’re right on the mark with the over volume approach. I think I get very attached to performance markers and an ugly grind that creates some risk
I will give the pull-ups another go, I was doing weighted pull-ups prior to this injury +20lbs no problem. Once the last of the sensitivity departs, we will see
General cutting macros when not on a refeed day sit at 220p, 150-160c, 50ish fat. Pretty loose on exact macros with the attention being on overall LESS, while keeping the protein clean and with limited unnecessary fats.
I get this, backing off hurts more than most injuries
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