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Originally Posted by Hy-Maint

3/29 Shoulders- light day

smith press: 50x10, 70x10, 80x6, 70x10
behind head: 50x10, 60x10 3 sets
sb upright row: 70x10 4 sets
db bent flys giant sets: 15/20/25x10 each 4 sets
face pulls: 80x12, 70x12 3 sets

ok workout. wanted to take it easy bc of the pain in the front delt the other day. also i am benching today. I have a partner so I might try to max my bench and see what I can actually do. I def want to do working sets of 115 again. Also going to do back work. Next week I plan to start all heavy sets. wanna work in the 6-8 rep range and pretty much just kill myself.

i got some tricks to work on those shoulder issues for you hy-maint. let me do some digging and i will see if i can find the videos to help you out. their are a couple good shoulder movements and chest movements that pretty much eliminated my issues with my bad shoulder during chest work

Tweethere you go:

i feel kinda stupid doing these but they open up the shoulders and stretch the front delt/pec tie in really well. which is where most of our pain comes from:



here is another good one for helping the shoulders out and it is very brutal:



ignore the first part of the video and check out the second movement in the superset. it also opens up the shoulder girdle really well and stretches the chest out:



hopefully these will help to get rid of the pain. i am loving these and a bunch of his techniques this year myself

TweetThose vids were great, Guns. Thank you for taking the time to post them for me. I will be the first to admit I am terrible at remembering to stretch.

Tweet3/30 bench, rows, racks and shrug day

bench: 115x5, 135x2, 115x5 2 sets, 135 pinned
low row: 140x10, 150x10, 160x8, 170x7
rack pulls: 225x6, 275x5, 295x5 2 sets, 315x5
shrugs: 180x20 3 sets

wanted to max bench. i did and got pinned on the second set of 135- lol. i was told i should try putting as much effort into my bench as i do my shrugs...i laughed. i proly should. i hit 315 on my rack pulls! two weeks ago i couldn't even lift it off the pins so i am satisfied with that for this moment. my back is pretty strong. if the hammie holds together i should be able to put up some bigger numbers on my dl's


3/31: cardio and forearms

1/1: I don't know what I am going to do today.

Tweet4/1 Legs

Sumos light: 135x8, 185x5 2 sets, 205x5 2 sets
lunges w bar: bwx20, barx15 3 sets of both alternating
seated press: 360x6 2 sets, 360x7 2 sets ss w/
calves: 360x50 4 sets
exts: 90x10, 105x8, 120x6, 120x7

I would have done cardio but tucker was crying like a little girl that it was too hot in the gym so we had to go home.

Tweet4/3 bi/tri

chin ups: 10 cannot do these yet. My fingers kills me so i switched to rev curls bar only for wu
close grips: 95x10 2 sets, 95x8 2 sets
sb curls: 75x4, 65x10, 75/65x3/7, 65x10
vbar: 65x10, 80x8 2 sets, 65x10
db hammers: 25x10, 30/25x4/6 2 sets, 30/25x3/6
conc curls: 25x8 4 sets ss w/
lying db tri ext: 20x15 2 sets, 25x10 2 sets
20 min cardio

not bad workout. today is shoulders. not scheduled to be a heavy day.

Tweet4/3? 4/4? It's Thursday that's all I know

shoulders- light
db mil press: 35x10, 40x10, 40x9, 40x8
wide grip bent rows sb: 85x10, 95x8 3 sets
upright rows sb: 65x10, 85/65x5/5, 75x8 2 sets
oh press: barx10, 55x10 3 sets
cable lat raise: 15x13, 25/15x6/6 3 sets
bent db flys: 20/20/25x10 3 giant sets

good workout. shoulders felt fine. nasty sinus cold so i couldn't really breathe and kinda felt like sh*t.

Tweet4/4 deads/squats

hit pr's on both my squat and my deadlift today!

squats: 145x5, 155x5, 165x5, 175x5 2 sets
conventional deads: 185x5, 205x5, 225x5 2 sets, 245x5
hammies prone

I def could have gone heavier on my squats but after i worked up to 175 i was tired. i will go up 10 pounds next week as long as i feel good when i start my first set. Today is chest. I'm hung over right now so I'm not sure what #'s I'm gonna be able to do today. I gotta stop drinking.

Tweet19910718-750-84.jpg

RICOOOOOOOOOO SUAVEEEEEEEEEEEEEEEEEEEE

Tweet^^^ WTF??

Tweetthat's all i got on that one also hy-maint. not much motivation for you with that one

Tweet4/6 chest

Bench: 105x7, 115x5, 125x4, 115x5, 125x4
Cable flys: 20x15, 30x15, 30x13, 30x12
Incline bench: 85x10, 95x5 3 sets, 85x7 (its amazing how heavy these get just by adding 10 pounds!)
Pek Deck: 90x10, 100x6 3 sets

lotsa shit on my mind. workouts are getting mentally tough right now. I'm not hitting the intensity that I have been- or need to. I'm off today. Tomorrow will be back.

TweetKeep up the good work, find a focal point or goal and smash that fuckin' iron!