I'm trying this again!

Derwyddon said:
hahaha :) I love this post...

I love those things, though.
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:D gotta keep it interesting right ;) The shoulder workout wasn't so interesting nor were the numbers anything really outstanding. Trying to work out a new program to work the shoulders more so that I can get a more balance look. Hip to waist ratio is outstanding, legs are good, glutes are fine, chest, meh we won't go there :D, arms are awesome so shoulders are it. Oh and the back is good too. So the plan is create the balance then start going for mass strentgh again. I hope it works. If anyone has any suggestions on getting these shoulder caps up to par with the rest of me feel free to comment. Thanks.
 
I love seated wide grip behind the neck presses. I feel them in the lateral head of my shoulders more than any other exercise. I know a lot of people seem to think they are dangerous, but they are actually recommended to help prevent shoulder injuries in the book "7 Minute Rotator Cuff Solution" by Jerry Robinson and Joseph Horrigan. Like anything. if you have never done them before, you need to start light and work your way up to heavy weights over a period of time. I alternate them from one workout to the next with standing military presses.
Some people advocate dumbell or cable lateral raises, but I prefer heavy compound movements for building mass.
 
seated wide grip behind the neck presses
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I read your workouts over and I'm going to have to agree, and please don't hurt me for saying it, but it looks like you're avoiding working out your delts by doing the 70 lb schoolgirl lifts. I'd toss the lat raise junk and bust out behind the neck presses for the front delts, upright rows for the sides and finish off with rear lateral raises (for the rear delts, obviously).

To be honest I'm not sure what kind of impact your problems with your back will have, having never been noticeably injured myself, but there's nothing like some nice compounds. Also, try to resist your natural urge to overdo it. :p

On a completely unrelated note, it's good to see you back. It's not as entertaining lurking here without you. ;) Also, have you always lived in Canada? It mystifies me that I never noticed (or more likely forgot -_-), so I'm assuming the recent move you refer to was across the border.
 
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aliquisdeus said:
I read your workouts over and I'm going to have to agree, and please don't hurt me for saying it, but it looks like you're avoiding working out your delts by doing the 70 lb schoolgirl lifts. I'd toss the lat raise junk and bust out behind the neck presses for the front delts, upright rows for the sides and finish off with rear lateral raises (for the rear delts, obviously).

To be honest I'm not sure what kind of impact your problems with your back will have, having never been noticeably injured myself, but there's nothing like some nice compounds. Also, try to resist your natural urge to overdo it. :p

On a completely unrelated note, it's good to see you back. It's not as entertaining lurking here without you. ;) Also, have you always lived in Canada? It mystifies me that I never noticed (or more likely forgot -_-), so I'm assuming the recent move you refer to was across the border.
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LOL yes I have always lived in Canada :D No go on the upright rows due to problems with my shoulders in the past. I have been ordered by the man not to do upright rows. Thanks for the advice though.I'm tweeking my way into a decent program I think :D
 
Boo @ the man and back problems.

I guess that doesn't leave much other than lat raises and variations unless you want to get into some strangeness. In light of this development, I apologize for the schoolgirl comment, lol.

My delts used to be a weak area. When I first started out I was doing shoulder work pretty similar to yours, except where yours is a pretty reasonable program, mine was more along the lines of presses on machines, in circuits...I almost shudder to think of it now, strutting around the school gym hitting all the machines, thinking I was all bad. How embarrassing. By the way, you should be ashamed of yourself, smith machine bad! But anyway, my point....um, I do have a point. Oh, right, I never made any real (visible in the short term) progress with my shoulders until I switched from the lame machine crap and the (later) lat raises to alternating (behind-the-neck, military and shoulder) presses and upright rows while significantly reducing the weight I was working with (initially). I'm not sure if your experience will be the same, as I'm an easy-hardgainer who has a tendency to spend too much time in the gym, so it may be that the volume reduction of compound lifts is more responsible for my progress than the actual mechanics, but it's worth a shot, right? If it's any indication, variations of the aforementioned exercises are still a staple in my routine. Best wishes. I know you'll do well. :)

P.S. Smith machine bad! unless used as coat rack or as a prop.
 
aliquisdeus said:
Boo @ the man and back problems.

I guess that doesn't leave much other than lat raises and variations unless you want to get into some strangeness. In light of this development, I apologize for the schoolgirl comment, lol.

My delts used to be a weak area. When I first started out I was doing shoulder work pretty similar to yours, except where yours is a pretty reasonable program, mine was more along the lines of presses on machines, in circuits...I almost shudder to think of it now, strutting around the school gym hitting all the machines, thinking I was all bad. How embarrassing. By the way, you should be ashamed of yourself, smith machine bad! But anyway, my point....um, I do have a point. Oh, right, I never made any real (visible in the short term) progress with my shoulders until I switched from the lame machine crap and the (later) lat raises to alternating (behind-the-neck, military and shoulder) presses and upright rows while significantly reducing the weight I was working with (initially). I'm not sure if your experience will be the same, as I'm an easy-hardgainer who has a tendency to spend too much time in the gym, so it may be that the volume reduction of compound lifts is more responsible for my progress than the actual mechanics, but it's worth a shot, right? If it's any indication, variations of the aforementioned exercises are still a staple in my routine. Best wishes. I know you'll do well. :)

P.S. Smith machine bad! unless used as coat rack or as a prop.
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LOL!!! Oh my. Ok firstly the man is Eric Cressey whom has knowledge of my history etc. So I will continue with his advice as he has done a great deal to help me in areas of injury and injury prevention. I did a couple new things today with my trainer friend and I really felt the side delts burn. So I think I have a good handle on that area now. I had a great workout and in no time I should have the old shoulder caps to where I would like them and should have a pretty symetrical body. Thanks for the advice though, even if parts don't fit in with my body and previous injuries. I really appreciate the thought and time you put into posting. Once I get everything the way I want it I may just post a picture. Maybe.
 
Dec.12 2006
Upper Bod (at the gym woohooo)

lat pulldowns-100lbs/8; 100lbs/7; 115lbs/6; 115lbs/5
flys- 25lbs/12 x 2 sets; 30lbs/10; 30lbs/8
cable rows- 100lbs/8 x 2 sets; 115lbs/6 x 2 sets
db bench- 30lbs/12; 35lbs/9; 35lbs/7; 35lbs/6
dips- 7;6;5
side delt raises- band/8 x 3 sets
arnold presses- band/8 x 3 sets
lat raises (thumb down)- 12.5lbs/8+10lbs/8+7lbs/8; 10lbs/8+7lbs/8+5lbs/8
I think I actually said I'm on fire out loud on these ones!!! hehe
crunches- 55lbs/10 x 3 sets
reverse crunches- 55lbs/10 x 3 sets
plank- 2mins

ART at end of workout.

Wow I really felt those lat raises. I feel like a big wussy I t really did burn!
 
Dec 15 2006
Lower Bod

Bulgarian split squats- 30lbs(each hand)/10 x 3 sets
RDL's- 95lbs/12; 115lbs/10; 135lbs/9
sumo dead's- 95lbs/12; 115lbs/10 x 2 sets
crunches- 60lbs/10 x 3 sets
reverse crunches- 60lbs/10 x 3 sets
plank-2 min

Back in the game wooohoooo. Can't wait to get back to where I was it seems so far off.
 
How'd your lower back feel with the higher reps of deads?

Yeah, lateral raises burn like fire. For fun, google some shoulder boxes and they're quite fun.
 
evolution said:
How'd your lower back feel with the higher reps of deads?

Yeah, lateral raises burn like fire. For fun, google some shoulder boxes and they're quite fun.
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My back feels great today :D Thanks for the tip I will get googling here I thought you forgot all about me.:eek:
 
Ummmm Evo I think maybe you'd just better tell me what they are cause I don't think I'm finding what I should be finding.:eek:
 
Dec 16 2006

Upper Bod

Lat pulldowns- 55lbs/12; 85lbs/12; 100lbs/10; 115lbs/7
Flys- 25lbs/12; 30lbs/10; 30lbs/10
cable rows- 85lbs/12; 100lbs/9; 115lbs/6
db bench- 30lbs(each hand)/12; 35lbs(eh)/10 x 2 sets
lat raises- 10lbs/8+7.5lbs/8+5lbs/8 (no rest) x 2 sets (thumbs down)
skull crushers- 25lbs(eh)/10 x 3 sets
Concentration curls- 25lbs/12 x 3 sets

No bands in site so no Arnold presses or banded lateral raises today. Oh well it will have to do. Next week going to up some of the weights (db bench esp) and get my ass back to where it should be. Gonna soak in a hot tub I have a little doms from the sumo deads yesterday. Will weigh myself after the bath. Stay tuned for the update
 
For some reason my google powers are low tonight and I can't find a description of the shoulder box. Basically you do a db L-lateral raise, then press your hands forward so that they are parallel with the ground and at nose-ish height, and then abduct the hands from each other so that you look like a letter 't'. I'm exhausted so I know that description is a bit screwy...but hopefully you get the jest.
 
evolution said:
For some reason my google powers are low tonight and I can't find a description of the shoulder box. Basically you do a db L-lateral raise, then press your hands forward so that they are parallel with the ground and at nose-ish height, and then abduct the hands from each other so that you look like a letter 't'. I'm exhausted so I know that description is a bit screwy...but hopefully you get the jest.
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Got it thanks sweetie :D
 
Closing this log down. Had lots of illness with my kids last month and did what I could at home, before I got slammed and super sick. One week left of my meds and then next week I can start back on a normal routine again. My numbers should pick back up quickly. The goal is to reach 300lbs on my squat for reps. That shouldn't be too hard seeing as I was at 225lbs before my accident. Not sure if I will continue to keep a log here or not. I am thinking not. However there are acouple people if they still want to check on my workouts and progress I can give you the link to my log elsewhere. So thats that. Hope everyone has a great year, keep lifting and eating right. Best wishes to you all.

Jenn
 
Hey jenn. Hope your sickness doesn't last N you get back into action! Have you considered vitamin c tablets 500mg-1g? Anyways, I enjoyed looking through your log N seeing your workouts. Keep the dedication up, but do not let it consume you too much if you miss. I bet your looking pretty buff by now. : ). I don't see any pics though. Bye-bye.
 
Done guys :) I will be starting the new program tomorrow so it should prove to be interesting. My big goal for this year is a 300lbs for reps squat :D Woohooo hope it doesn't take to long to get there.
 
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