186 replies to this topic

[deadweight]

Looking good bro......Keep up the great work...dw

[Streetdawg]

Thanks DW!! am looking forward to the holiday weekend next week and eating and sleeping alot

[Anabolic Beast]

AB- it sounds like you are progressing well though with all of it. the part I notice is your incline BP & if you were totally trashed in the shoulders you wouldnt be using that much weight.

I have never had deep tissue massage but from all I hear about it being so helpful I am going to look into it.

the prices we all pay for training huh?

SD

The shoulder is doing much better these days. I spent one year doing rehab work before I began the journal that I post on this site. Looking back to April of 2007 in my rehab journal, I was only using 95lbs on Incline Bench followed by Bench Press to neck with 85lbs for 35 reps. I was doing Incline DB Bench with 35lb dumbells for 25 to 35 reps. I also was doing band bench press with mini bands and no weight on the bar.

[Streetdawg]

AB- I bet you are glad its now and not back then. You've been thru alot there with that one. All I can say right now is I am glad its not 9yrs back when I had a bulging L5! fawk that was no fun at all!

Kane - yeah I hear ya. 2-3 days worth of limping around at times huh! but its all for the right reasons!
I gather thats you in the avatar? wow bro you look great! killer abs there along with alot of great size and shape!

SD

[MissKBuff]

[quote name='Kane.d3' date='Nov 19 2008, 08:21 PM' post='274790']
[/quote]

LOL....my Fiance has the same limping problem on squat days...........
[/quote]

My day to gimp around is usually two days after the workout...
[/quote]

Jeez that's some good pain right there...that would drive me crazy....how far apart are your squat days? What is the ratio of limping to normal days for you, lol.....that would drive me crazy!

[Streetdawg]

MissK - for me if I really hit legs hard I am sore from 24hrs post workout & then for about 48hrs afer that. probably why my first choice is to hit legs on monday then wait til thur to work out again & do back. if I change things up totally on a leg workout - like when I am done with a 10wk phase heavy on squats and I do box squats/hack squats & leg press instead or something comepletely diff then I can be sore for 3 days. its as if ya cherish being sore like that cuz you know you did something you have to adapt to & will make gains. I get people at work asking me if I have been abusing myself again in the gym LOL its a good illness though LOL

SD

[MissKBuff]

MissK - for me if I really hit legs hard I am sore from 24hrs post workout & then for about 48hrs afer that. probably why my first choice is to hit legs on monday then wait til thur to work out again & do back. if I change things up totally on a leg workout - like when I am done with a 10wk phase heavy on squats and I do box squats/hack squats & leg press instead or something comepletely diff then I can be sore for 3 days. its as if ya cherish being sore like that cuz you know you did something you have to adapt to & will make gains. I get people at work asking me if I have been abusing myself again in the gym LOL its a good illness though LOL

SD

lol, you're right...it is a good illness....that's the one kind of pain that I actually really don't mind...I enjoy it...because just like you say, it means you've done something right, and you're getting gains! *FLEXXXXXXXXX*

[Streetdawg]

MissK - I dont mind the normal muscle soreness. my strained delts I dont care for LOL alot of ice and advil again tonight post workout
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11-20-08 thur
Core/Back

situps high decline 2x15
back ext 2x15
leg raises 2x15

shoulder rehab - cable work doing rotations 2x20 both sides

GM's
135x10
185x10
235x10

wide grip lat pulls
195x18
210x15
225x15

Barbell shrugs
225x16
315x14
405x12
495x10

dbell shrugs
100's x 30

hammer strength iso lateral row
90x20
180x18
270x16
360x14

felt really good. had alot of stamina. bar shrugs were new for first time in 6yrs. Kong did bar shrugs with me tonight so we got each other going. cold dry weather helps!

SD

[MissKBuff]

Yikes yea straining is never good, lol.....and bar shrugs for the first time in 6 years? Wow.....that's gotta hurt!

[Streetdawg]

Yikes yea straining is never good, lol.....and bar shrugs for the first time in 6 years? Wow.....that's gotta hurt!

MissK - I've been training around strained front delts on both sides for mos now. not ideal but working thru it best I can. I have been doing dbell shrugs though all yr so bar shrugs last workout wasnt so bad til we got to the last set. LOL

SD

[MissKBuff]

Ouch, ...glad to hear it's no big deal...but training on a strain is pretty rough! Might never heal! lol...

[Anabolic Beast]

Yikes yea straining is never good, lol.....and bar shrugs for the first time in 6 years? Wow.....that's gotta hurt!

MissK - I've been training around strained front delts on both sides for mos now. not ideal but working thru it best I can. I have been doing dbell shrugs though all yr so bar shrugs last workout wasnt so bad til we got to the last set. LOL

SD

Hey bro, here are some good videos of various rehab protcols. These were posted by Smitty from the Diesel Crew.

http://www.youtube.com/view_play_list?p=713C89B08373C720

[Streetdawg]

Thanks AB!

MissK - this obcession of mine to squat 700 comes with a price and I am paying as I go with the strains and damage here & there. but I can not & will not stop now to get over them fully & lose alot of hard work this past yr so I deal with it best I can

....................
11-22-08 Sat Core/Chest/Bi/Tri

situps high decline 2x15
back ext 2x15
leg raises 2x15

shoulder rehab - cable work doing rotations 2x20 both sides

Decline Bench - Hammer Strength
95x 30 reps. 6 sets, short rests between sets.

Dbell curls
40'sx20
45'sx16
50'sx12

HS curls
65x15
65x15
65x15

Tri extensions - lying - ezcurl bar
55x30
65x24

tri ext pressdowns - cable
120x24
130x20

not a bad workout - felt ok

SD

[Streetdawg]

11-24-08 Mon nite
Legs/ Squat workout #3 of 10

Squats - all sets done 2 inches below parallel
145x10
205x10
265x5
325x3
385x3
445x3
505x3
565x3

Seated Leg curls
220x20
235x20
250x20
265x20

Seated calf raises
180x28
225x28
270x24

Felt pretty good. had alot of stamina and strength. bumped the weight up on seated leg curls. the machine goes up to 295. I plan on repping that in the next few mos.upped the reps more on calves.

I was in the gym 90mins earlier than usual & it was way packed full. a guy was doing half squats in the tier rack next to me & I spotted him doing 495x5 about 3 inches above parallel. later he spotted me with a guy I already knew on my sets with 505 & 565 which I went really deep on. he said shit you must be that guy that everyone has been telling me about! are you the one that did 675 a mo ago? LMAO uh yeah thats me - I am usually not here this early. so I made yet another new friend.

SD