My log disappeared, so here is my new one.....
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My log disappeared, so here is my new one.....
05/10/2014
Bench Rehab
Outside Rotation w/ Band
20/20/20/20/20
Face Pulls w/ Band
20/20/20/20/20
Bench
Bar x20 135x15 225x5/5/5
Seated OHP ~ Unilateral Machine
1pps x20/20/20/20/20
Incline Press ~ Unilateral Machine
1pps x20/20/20/20/20
DB Laterals;
Front 20x10/10/10
Side 15x15/15/15
Rear 20x10/10/10
Tricep Cable Push Downs
150x15/15/15/15/15
BB Shrugs
405x10 500x10 600x10 700x5
405x20 315x20 225x20
Deads
135x5 225x5 315x5 405x3 500x1
RDLs
315x3/3/3/3/3
Calves ~ Leg Press
650x20/20/20/20/20
DB Curls
30x10 35x10 40x8
Cable Hammers w/ Rope
100x10/10/10
BB Curls
Bar x15/15/15
That sucks about your log- I know cuz mine disappeared before. Oh and I could keep up with you on the bb curls- lol
Injured, Not United........DamnPhone!
get that bad boy healed up max so you can start pushing those crazy numbers again. did you get you some pro short bands and try those spider crawls for rehabing it? it helps mine out a ton.
i guess you could bring the squat and deadlift up a few hundred pounds while it heals.
Hey max.. Tried to pm u but ur full
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Bench Rehab
Rotator Cuff & Delt W/U
Outside Rotation ~ Band
25/25/25/25/25
Bench w/ Bar
25/25/25
Bench
135x20 225x10/5/5/5
Skull Crushers
110x10/10/10
DB OH Ext.
50x15 60x10 70x10
Tri Cable Press Downs
150x15 195x10 240x5
Lying DB Ext. from Floor
20x20/15/15
BB Rows
135x10 225x10 315x3
Lat Pull Downs
100x20 150x10 200x5
Seat OHP ~ Unilateral Machine
1pps x15/15/15
DB Side Laterals
20x10/10/10
Prone DB Laterals
20x10/10/10
BB Shrugs
405x10 500x10 600x10
Thanks for the post I would not even know how to put 600 lbs on a bar let alone shrug it.
how's the shoulder feeling and healing up max?
your gym nay have them or if not pick these up max and start doing those spider crawls and using them for your bench press work to lock your shoulders into position. they work awesome:
https://www.flexcart.com/members/elit...d=495&pid=3254
High - Rack Pulls ~ Knee Level
405x10 495x5 585x3 675x1 725x1
RDLs
315x3/3/3/3/3
Good Mornings w/ SSB
150x10 240x5 300x3
Calves ~ 45* Leg Press
450x20/20/20
DB Curls
30x10 40x10 50x5
Preacher Curls
70x10/10/10
Cable Hammer Curls w/ Rope
100x10/10/10
Nice log bro thanks for posting in detail would like to see ur diet for bulk
Rehab Bench Day #2
Rotator & Delt w/u
Banded Outside Rotation
30/30/30
Bench w/ Bar Only
50/50/50
Bench
135x20 225x5/5/5/5/5
Skull Crusher
120x10/10/10
Decline DB Skull Crushers
30x10 40x8/8/8/8
Over Head One Arm Cable Ext.
50x8/10/10
Over Head Two Arm Cable Ext.
90x12 120x8 100x6 90x5 60x15 ~ Drop Sets
Lat Pull Downs
120x15 150x15 170x10
OHP ~ Unilateral
1pps x15/15/15
BB Shrugs
405x10 500x10 600x10
Um Bench Day........
It's been approximately six weeks since I hurt my shoulder. With this injury my training has been limited, so I incorporated the help of a BBer at the gym (thanks Tommy). My philosophy is that I am not able to overload the muscles with heavy bench moves alone at the moment. So, I will be using alternative training philosophies (BBing) to work around my injury to keep those muscle groups strong and aide in my returning to heavy benching. Here goes......
Rotator Cuff w/u
Banded Outside Rotation
30/30/30/30/30
Bench w/ Bar
30/30/30/30/30
Bench
135x10 225x12/12 235x12
Drop Sets
275x10 185x8 135x10
SuperSets
Pec Deck
110x12 140x12 150x12
Inc. DB Skull Crushers
35x12/10/8
SuperSets
Cable Cross Overs
40x12/12/15
Tricep Push Downs w/ Rope
100x12 110x12 100x15
Bench Finisher
* I think he referred to them as "Michigan's" 10 reps hold for 10sec., 9 reps hold for 10, 8 reps hold for 1o, etc etc. I found these to be very challenging.
Seated Bench with one plate, then dropped to a quarter on each side. Not much in weight but difficult.
This is a total change for me, I found it to be humbling and refreshing to be able to get some work in. Weight is light compared to what I am used to, the reps and endurance will take some work. Its going to be an interesting ride.
nice work out brother your a machine
Deads & Back
Rack Pulls ~ Just Below the Knee
135x5 225x5 315x5 405x3 500x1/1/1/1/1
BB Shrugs
405x10 500x10 600x10 700x10
SuperSets
One Arm Lat Pull Downs
70x10 80x10 [90x6 > 70x8 > 50x10]
Chest Supported DB Rows (Incline Bench)
40x10 50x10 [60x10 > 50x6 > 40x6]
SuperSets
Lat Pull Downs (Handle Used with Palms Facing)
120x12 140x12 [150x8 > 130x6 > 110x4]
Straight Arm Pull Downs
110x12 110x12 [110x12 > 80x12 > 60x20]
DB Curls
20x6 25x6 30x6 35x6 40x6 35x6 30x6 25x6 20x6
SuperSets
BB Reverse Curls
Bar x8 65x8 85x6
Reverse BB Curls
Bar x8 65x8 85x6
Seated Calve Raises
180x15/15/15
that some beast mode stuff max. 700lb shrugs after 500lb rack pulls. you are a freak my man
LOL, Shhhh I got a rep to uphold ;)
Stage ? Never! haha, Im shy.
I love your thread! Thanks for putting it up here. I never get to see anyone like you at the gym we go to.
~Trixie~
Delts
SuperSets
Smith Seated Press
95x15 145x12 195x10 145x12 [145x10 > 95x10]
DB Laterals
20x12 25x12 25x12 [30x10 > 25x6 > 20x10]
SuperSets
Seated Arnold Press
35x10 40x7 [40x5 > 30x4] 20x13
Seated DB Front Raises
25x10 25x10 [25x8 > 15x6] 20x8
SuperSets
Prone DB Laterals ~ Bench
20x12 25x12 25x12
Upright Rows
105x10/10/12
SuperSets
Cable Cross Overs ~ Rear Delts
30x10/10/10
Seated OHP ~ Unilateral
1pps x10 [1plate and a 25 x15 > 1pps x15]
Shrugs ~ Unilateral
2pps x15 4pps x15 [5pps x15 > 4pps x15 > 3pps x20 > 2pps x15 > 1pps x25]
Arms
CGBP
195x2/2 235x12 195x12 [195x18 > 145x10 > 125x6]
DB Skull Crushers ~ Flat Bench
40x12 45x9 50x6 [40x15 > 30x9]
SuperSets
Cable Press Downs ~ Rope
100x12 110x12 120x10 [100x20 > 70x20 > 40x20]
Reverse Grip Pull Downs ~ Camber Bar
90x12/12/12/12
Alternating DB Curls
35x12 40x10 45x10 [45x10 > 25x15]
"Sissy" Curls (Seated, Arms a a 45* angle, DBs hanging in finger tips)
25x10/10/10
Reverse Cable Curls
50x15 60x15 [70x15 > 50x20 > 30x20]
21's
70x2 Sets
Keep it up brother looks like u r killing it
IDK what 21's are please help.
Can you please just get back to pl'ing already? I hate to think that someone who can squat 600#'s is now curling as much as me *grimace*
max their is nothing wrong with bbing. we are big strong sexy and beautiful beasts. you may be surprised when your lifts actually go up training this way for a bit
Oh Im sure Ill do well, i just want to keep my mass while healing. Its just that PLing brings so much gratification to me I think I may have been slightly depressed over this injury....lol
I told you no candy asses allowed on my watch!!