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TweetTuesday

Standing shoulder press 5 sets
Flat bench 5 sets
Hammer strength press superset with side lateral raise 4 sets
Rear delt fly 4 sets
Cable crossover 4 sets
Leaning side lateral raise 2 sets
Peck Deck 2 sets

I'm really starting to get in the groove with standing shoulder press. I always hated using a barbell because I would arch my back but not focusing on weight and more on the movement and squeeze how allowed me to better my form. Every time after I train shoulders I go home at night and tell myself I might not be able to do rear delts anymore, they are always causing neckaches at night but this morning I don't seem to have the pain. I also had a lot of running around to do last night after the gym and didn't get in a good meal. It was high protein, some veggies, and what not but I like to sit down and eat. I weigh out the portion but last night I was on the go so that didn't work out.

TweetWednesday

20 minutes farmers walk
4 sets of 60 crunches

Instead of alternating cardio and abs I just got my cardio out of the way for the day. I did 1 minute intervals of farmers walks on the treadmill. I didn't use heavy weights, 25lb dumbbells I believe which doesn't sound like much and the first few minutes weren't bad but once you've done a few minute intervals they become more and more difficult. Had a nice pump building in my forearms.

I don't use Glycofuse during cardio days and I don't use Hemavo max2 either. I figure theres no need for carbs or extra pumps. I am running low on the Hemovo though. I might have 2 workouts left of it. I'm also changing my preworkout to Ritual since I've had a container for awhile. Other than that I'm pretty happy with where I'm going so far. I see size is being added, slowly, but I'm also not putting on fat which is what the main goal is anyway.

TweetThursday

Deadlift 4 sets
Leg press superset with lat pulldown 4 sets
Standing calve raise superset with seated close grip row from high pulley 4 sets
Straight bar pulldown 3 sets
Leg extension superset with seated leg curl 3 sets

Not my favorite workout ever but it wasn't too bad. My deadlifts are feeling more smooth each week and weight is going up but the rest of the workout was sort of whatever, I felt like I kept looking at the clock to get out of there. I'm also not getting the same calve pump I've been getting recently. I try to really squeeze it just wasn't happening yesterday. So my main lift of the workout felt good I just wasn't thrilled with accessory movements to much.

TweetSaturday

Barbell Curl 5 sets
Preacher curl wide grip 2 sets
Preacher curl close grip 2 sets
Seated DB curl/hammer curl 4sets

Skullcrusher 4 sets
Straight bar extension 4 sets
Underhand extension 4 sets
DB kick backs 2 sets
Rope extensions 2 sets

I've been training my biceps earlier in the workout the last few weeks because I always feel like they are weaker than my triceps. And I don't know if it was the pump or what but this week my biceps looked to be overpowering the triceps. The pump was incredible during the bicep part of my workout and they looked super full. On the other hand I couldn't get a pump in my tricep, my triceps looked flat and lacked detail when I flexed them. That's why if you notice I did some extra sets at the end just to focus on the squeeze and see if I could get some detail in them before I left. It worked well the kickbacks aren't great for size or anything but to flush some blood in there a the end of the workout is nice.

All in all I'm getting bigger, last night I looked bigger and a bit more lean than I have so I was thrilled about that. Also woke up this morning and feel like I slept with a tennis ball under my hip. Hips in some pain, must have did something in my sleep, even though today isn't legs, I might do some exercises to loosen it up.

TweetMonday

Standing shoulder press 5 sets
Flat bench 4 sets
Incline bench 3 sets
Side lateral raise 4 sets
Facepull 4 sets
Cable crossover from the low pulley 4 sets
Hammer strength press (seated sideways) superset with DB high row 3 sets

Once again I went up in weight on my shoulder presses, they felt pretty good other than some pain in my right shoulder. I don't think it's anything serious and goes back to me sleeping weird the night before. Every week I feel better and better with my shoulder presses which is a good thing. The bad thing is my bench was not good yesterday, I don't know if I was fatigued from the shoulder press or because the gym owner decided to sit on the bench next to me and talk to me the whole time which threw off my concentration. Last thing I need to hear about while I'm in the gym is politics and nonsense. Other than that though all the accessory work was nice and felt a great pump around my whole upper body.

I meant to weigh myself last night but forgot, a guy at work said I was looking husky or that my shirt was too small on me. I don't think I've put on much fat and I'm curious to see how much my weight has fluctuated if at all.

TweetTuesday

Squats 6 sets
Pull ups 4 sets
Rope pulldown 2 sets
Leg press superset with close grip row 3 sets
Seated calve raise superset with DB row 4 sets
Rope row from high pulley 3 sets

Squats felt pretty good yesterday. The action was smooth and the weight felt heavy but manageable each set. Now that I just typed it out I wish I did more upper leg volume but it is what it is. Trying to focus on my upper center back a bit so I did more squeezing rows than I did lat work and so far this morning my back doesn't feel extremely tight and painful like it usually does after a back workout. I increased my weight on farmers walks but only made it through 3.5 of my laps instead of 5 when my grip gave out. Once my grip was shot, I picked up lighter weights and did some extra walking just to finish everything off. Left the gym sweating and tired.

TweetWednesday

20 minutes intervals on stairstepper
5 sets of roman chair leg raises superset with weighted side dips
5 minutes walking

I haven't done the stairstepper in a long time. The cardio equipment was slim picking when I got to the gym so I figured I'd give it a shot. At first I felt like I wasn't going to get a good cardio session but after a few minutes the sweat was coming and it became more and more difficult. Worked up a good sweat and afterwards my legs had a small pump to them, like a light leg workout which I was happy about.

Went home and weighed myself, up a lb from my goal weight of vacation, so in 2 months I'm up about 5 or 6lbs but still under where I was when I really started cutting so that's a good thing. I feel like I'm adding size and getting back to a somewhat normal routine is a going to help.

Thursday

I didn't get to the gym Thursday. I had to do 3 presentations at work for about 150 ppl each time. I had to be there for day shift, mid shift, and night shift. By the time I left for the night I was exhausted and the gym closed in about 15 minutes, takes me about 10 minutes to get there from work.

I swear someone needs to do a scientific study on burning extra calories just from walking in dress shoes. I was spent after it was all over, I think it's combo of running around all day to set up for 3 different events but also having to be "on" the whole time to answer questions before, during, and after the event. Glad that's all over and I hope to get extra rest tonight.

TweetSaturday

BB curl 4 sets
Reverse include DB curl 4 sets
Double high cable curl 4 sets

Behind head DB press 4 sets
V bar extension 4 sets
Dip machine 4 sets
Rope extension 2 sets

Slept like the dead Friday night into Saturday. I was so worn out from the event at work on Thursday that I couldn't wait to get to my couch on Friday. I was sleeping by 10pm and didn't wake up until about 9am the next morning. I'm a big supporter of 8 hours of sleep but rarely get more than that. My body just needed the rest. Anyway the workout went well and I enjoyed being there. Sometimes on Saturday mornings I get the itch to get out of there and do all my chores for the day but I was having fun during the workout.

Triceps were super sore Sunday and my chest was a bit sore, probably from the dip machine. However this morning my shoulder is in pain too. This is twice in 2 weeks that I woke up with a shoulder twinge, it wasn't bothering me the last few days and I'm hoping it just sleeping on it weird but its still a funky feeling.

TweetMonday

Squat 7 sets (box for 5)
Weighted pull ups 4 sets
Rope pulldown 3 sets
Bulgarian split squat 3 sets
T bar row 3 sets
Standing calve raise superset with close grip pulldown 3 sets
Leg press superset with hammer strength low row 3 sets

I didn't feel like going to the gym, not sure what it was but just felt mellow'd out and didn't feel the aggression I wanted as I drove to the gym. Then I started squatting and just felt like I wasn't getting low enough, I was below parallel but not to my liking so I grabbed a low box and did the rest of the sets as box squats basically to ensure that I was getting deep enough. I woke up about half way through the squats and the workout went well after that. I didn't realize I did that much volume and it didn't feel like I was moving super fast between sets but I guess I was. I don't time myself between sets, it's more of a when I feel ready thing.

My shoulder pain seemed to go away a bit at the gym and afterwards. That was until I had to carry a box to my car and as I tried to balance the box in one hand and open the car door that I thought was unlocked, the pain came back when the door didn't open. It's in some pain now, pressing might be an issue tonight, we'll see what happens. I may have to get creative with the workout.

TweetKeep it up beast man

TweetTuesday

The gym wasn't the best experience ever on Tuesday. As I've been saying my shoulder was in a lot of pain, so I didn't know what to expect, I went in and did some warm ups, any kind of external rotation caused a lot of pain. Eventually the movement got a bit more smooth so I decided to see what I could do. Flat bench was ok until the bar got about half an inch from my chest then I would get a shock through my whole shoulder. I did a few sets but they ended up being light weight and partial reps. Overhead press I only used the bar to see if I would get pain and nothing serious but as the bar got lower I could feel something going on and in between the presses my shoulder was getting a numb feeling. This was the experience throughout the whole workout, never really pain on the pressing mostly just the negative portion.

The things I did that caused no pain were rear delt movements and side delt movements, everything else caused some sort of discomfort. I went home and applied some menthol pain lotion and menthol patches to the area in hopes to recover it. I won't be doing chest/shoulders again until Monday so hopefully I can get the pain situated by then.

TweetWednesday

Stair stepper 20 minutes
Crunches 4 sets of 30

I'm enjoying the stair stepper again on an interval setting. I work up a good sweat and feel like I get a pretty good pump in the legs going. Other than that a kind of uneventful day at the gym. I did get to watch two goofballs taking selfies in the gym mirror and video tape themselves doing tricep extensions. I guess that was pretty funny.

Shoulder wasn't in as much pain as the day before but I could still feel it's not right and certain times when I grab something a pain shoots up. The car door usually and this morning again when I grabbed my jacket. I did some band work last night as I watched TV before bed but I gotta talk to my chiro because I'm wondering if even working the injury could delay the healing or if this would assist in it.