TweetToday turned out to be shoulder day. I am still having a problem with my right shoulder so I had to stop using heavy weight but I'm making the workouts tough by keeping the reps high. My shoulders are still growing.

front db raise: 12x20, 12/15/12x10/5/5 3 sets
mil press db (painful): 15x20 4 sets
db bent flys: 25x30 4 sets
db lat raises: 15x15 4 sets
face pulls: 80x15 4 sets
cable side/back lat raises: 15/15x10 4 sets
cardio

I'm still running primo and added in eq. Appetite has really increased. I'm not paying too much attention to cals and macros. Just making sure I eat protein/carb in each meal, eat 7 meals a day, and keep them at around 300-350 cals per meal. I can dirty bulk if I need to...thank you freakish metabolism, but I'm going to try to stick to 1 free day a week. I will revisit in a few weeks.

meals today:
3 pancakes, 2 eggs, sf syrup
2 lean gr beef burgers w/ ff chz and whole avocado
protein shake w/ ff milk and 50 cal oj post workout
banana, 2 tbls chunky ff peanut butter
big salad w/ burger, apple, raw sweet tater, tomatoes, 2 tbls ff blue chz dressing
home made fruit smoothie w/ ff milk, ff yogurt, banana, apple, cinnamon (normally I wouldn't eat this as my last meal, but I was making them for the week and couldn't resist)

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Originally Posted by Hy-Maint

Today turned out to be shoulder day. I am still having a problem with my right shoulder so I had to stop using heavy weight but I'm making the workouts tough by keeping the reps high. My shoulders are still growing.

front db raise: 12x20, 12/15/12x10/5/5 3 sets
mil press db (painful): 15x20 4 sets
db bent flys: 25x30 4 sets
db lat raises: 15x15 4 sets
face pulls: 80x15 4 sets
cable side/back lat raises: 15/15x10 4 sets p
cardio

I'm still running primo and added in eq. Appetite has really increased. I'm not paying too much attention to cals and macros. Just making sure I eat protein/carb in each meal, eat 7 meals a day, and keep them at around 300-350 cals per meal. I can dirty bulk if I need to...thank you freakish metabolism, but I'm going to try to stick to 1 free day a week. I will revisit in a few weeks.

meals today:
3 pancakes, 2 eggs, sf syrup
2 lean gr beef burgers w/ ff chz and whole avocado
protein shake w/ ff milk and 50 cal oj post workout
banana, 2 tbls chunky ff peanut butter
big salad w/ burger, apple, raw sweet tater, tomatoes, 2 tbls ff blue chz dressing
home made fruit smoothie w/ ff milk, ff yogurt, banana, apple, cinnamon (normally I wouldn't eat this as my last meal, but I was making them for the week and couldn't resist)

Love the workout and meal plan thanks for logging it

Tweetmonday was hiit cardio day. yesterday turned out to be a light leg day.

squat: 135x6, 155x5, 175x5, 185x5 2 sets
shrugs: 220x20 4 sets
seated press: 180x30 3 sets
calves: 360x50 4 sets
prone hammies: 30x20, 45x15 2 sets, 45x8/30x12
no cardio

not a bad workout but i was interrupted by a time burglar. Nice guy, but he talks endlessly and cost me about 15-20 minutes on my workout.

diet for Tuesday
2 eggs, oatmeal w strawberries and lf peanut butter
protein fruit smoothie
big salad w/ chix breast, apple, sweet tater, asparagus, string cheese, 2 tbs kens ff blue cheeze...mmmmm
lean cuisine frozen lasagna
home made spagetti w/ ww noods and lean burger (preworkout)
protein shake w/ ff milk and 50 cal oj (post workout)

Tweet

Originally Posted by Hy-Maint

monday was hiit cardio day. yesterday turned out to be a light leg day.

squat: 135x6, 155x5, 175x5, 185x5 2 sets
shrugs: 220x20 4 sets
seated press: 180x30 3 sets
calves: 360x50 4 sets
prone hammies: 30x20, 45x15 2 sets, 45x8/30x12
no cardio

not a bad workout but i was interrupted by a time burglar. Nice guy, but he talks endlessly and cost me about 15-20 minutes on my workout.

diet for Tuesday
2 eggs, oatmeal w strawberries and lf peanut butter
protein fruit smoothie
big salad w/ chix breast, apple, sweet tater, asparagus, string cheese, 2 tbs kens ff blue cheeze...mmmmm
lean cuisine frozen lasagna
home made spagetti w/ ww noods and lean burger (preworkout)
protein shake w/ ff milk and 50 cal oj (post workout)

Keep up the great work HM! This looks like a very doable eating plan for me and not ultra boring,lol, and if it mkaes me look like you than I can do it!

TweetGreat things going on here

TweetKeep on rocking that log real great work hm

Tweet7/9 bi/tri's

close grip bench: 95x5 2 sets too painful had to stop
v-bar pulldowns: 65x12, 80x8 3 sets ss w/
bar curls: 65x10, 75x8 3 sets, 75x5/65x6
cable pull downs w/ ball: 35xbo 5 sets ww w/
rev curls bar only: 45x15 4 sets
db hammers: 25x10 3 sets ss w/
tri machine: 210x20 3 sets
cardio


arm/shoulder/neck was really painful so it limited what I could do for tri's. Some days are good, some are bad...last night was pretty bad. No skulls, nothing overhead, so i kept the reps up and ss'ed everything to make sure the workout was- work!


diet:
2 eggs, oatmeal w strawberries, lf peanut butter
banana, string chz, handful of grape tomatoes that I had lying around
leftover spagetti w/ lean burger
chix breast, asparagus
smart ones chix tenders n fries- bummed bc i forgot to bring some ff blue chz dressing to dip everything in
preworkout talapia, brown rice, lima beans
postwork protein shake made w ff milk, 50 cal oj

Tweet7/10 chest

bench: 95x10, 115x5 4 sets (shoulder hurt like a mutha, but I kept doing rehab stuff in between sets to keep blood flowing)
db flys: 30x15, 35x15, 45x10 2 sets
db pullovers: 25x15, 30x15, 35x15 2 sets (never did these before...not sure if they hit the right muscles. felt like more of a shoulder stretch)
cable flys: 20x15 4 sets
cardio

I'm tired. I haven't taken a solid gym break since last year. My ex is coming down next week so I think that seems like a good week to take a break. My shoulder is just hurting all of the time. I might need to break down and see an actual sports doctor. Luckily we have several good ones in this area. My gym owner would like to train me, but our times don't mesh, so right now I gotta continue the way I have been- solo.

diet:
2 eggs, oatmeal, strawberries, lf pb
turkey burger and rice smothered in franks wing sauce- o yeah
leftover spagetti w lean ground beef
chix breast, lima beans
apple, string chz
lean cuisine frozen something preworkout (not the best choice, but I was in a hurry and refusing to eat fish again)
fatass protein shake- milk, peanut butter, protein powder, honey, oats (my ex didn't do much for me...if anything, but he did turn me on to this awesome shake) postworkout

I think I am going to finish this week out with back, legs, and a light routine to work on any lagging areas.

Tweetno fish.... lol deffinately find out what up with that shoulder.. dam things can be such a pain in the ass to heal up

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Originally Posted by guage

no fish.... lol deffinately find out what up with that shoulder.. dam things can be such a pain in the ass to heal up

that fish has been haunting me for 2 days now. I'm gonna break down and eat in here in a minute. Yeah, this shoulder just refuses to heal this time no matter how easy I take it....plus the pain is now into my tri and I even felt it in my spine last night. that was innerrrrestin.

TweetI torn mine up either doing tricep skulls, incline bench or deads. not sure which I only know today those are the three movements I get bad pain in the shoulder from.. with that I fought for months trying to work with and around it but very little helped. so a guy I worked with talked me into that trigger point massage.. I be dammed if I didn't feel a big improvement with in a week.. I went 3 more times since and am finally beginning to add weight to the bars.. now its not healed and im still careful but what ever that massage did as bad is it may of hurt when he was doing it worked. highly recommend trying it out, for me it was a hell of a lot cheaper than any doc visit would of cost me out of pocket (my insurance has become worthless...that's another story.)

good luck and enjoy that fish.. add some franks wings or red sauce maybe it will help..lol

Tweet

Originally Posted by guage

I torn mine up either doing tricep skulls, incline bench or deads. not sure which I only know today those are the three movements I get bad pain in the shoulder from.. with that I fought for months trying to work with and around it but very little helped. so a guy I worked with talked me into that trigger point massage.. I be dammed if I didn't feel a big improvement with in a week.. I went 3 more times since and am finally beginning to add weight to the bars.. now its not healed and im still careful but what ever that massage did as bad is it may of hurt when he was doing it worked. highly recommend trying it out, for me it was a hell of a lot cheaper than any doc visit would of cost me out of pocket (my insurance has become worthless...that's another story.)

good luck and enjoy that fish.. add some franks wings or red sauce maybe it will help..lol

I was actually thinking about a massage. I hate doctors. The only thing I would agree to is PT anyhow. I refuse to do any surgery or spot injections. More times than not those "cures" end up being worse.

The fish was bland but at least its gone now-lol. I will keep you updated with the massage. I have to find someone to do it.

Tweet7/11 back night

db rows: 55x10, 60x8, 65x7, 65x5 2 sets
low cable row: 190x5 4 sets, 160x10
sb bent rows prone: 115x15 2 sets, 135x10 2 sets
wide grip pull downs: 125x12, 140x10, 155x5, 155x4.75 (lol), 140x7
cable lat pullovers: 65x15 2 sets, 75x15 2 sets really squeezed those babies
no cardio
ab work

very good workout. I didn't want to stop. Nothing hurt, weights were heavy, new straps gave me some grief on the low rows. I couldn't get a tight enough wrap to pull my usual 200 lol.

diet:
2 eggs, oatmeal, strawberries, lf pb
chix breast, baked beans
subway 12" spicy bmt loaded with veggies and light mayo, doritos (hey, it was a meal & a coworker was buying...I couldn't be rude)
talapia, brown rice, lima beans- preworkout
fatass protein shake- postworkout

the subway threw me. I had all my meals planned out, but that was last minute so I missed 2 additional meals...although I think my sub was at least 700 cals and then the doritos. meh...this happens sometimes.

today is legs. I may smash a whole Kashi pizza as my preworkout. That's not that bad. Roughly 1000 cals and that's if I can eat the whole thing. If not...closer to 700, but Kashi uses all that healthy crap in their food so I will have plenty of good carbs to get through legs.