Upper Back Pics

wesrman said:
Side delts are sick Chillen. Makes me want to go work my shoulders right now.
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Thank you Wes.

The shoulders have an extensive history behind them. When I first began fitness training, they were not willing participants in what I wanted to do. I started noticing some (slight) pain, twinges, clicking, and other annoyances. Before it became worse I studied several articles and educated myself on the shoulder and other exercises, changed my routine, and reluctantly forced myself to space out my workouts 5 to 6 days apart (FBW), and it (along with some added shoulder exercises-greatly over simplifying), was the best thing I ever did. Now, I have no shoulder pain, and Rock-out 4 times per week and quite intensely, I may add. They have strengthened and improved a lot. So, I am sort of proud of them, because they were willing to Rock-out, but the joint socket wasn't at the time, and I had to allow extra recovery and allow the socket to catch up. And, when they did, the shoulders improved a lot over time.

Again, thanks.


Best wishes

Chillen
 
Chillen, I'm wondering how long did it take for your shoulder girdle to catch up with the shoulder musculature?
 
i_love_muscle said:
Chillen, I'm wondering how long did it take for your shoulder girdle to catch up with the shoulder musculature?
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A very long 6 months of modified training. It was probably the toughest period I had went through, other than attempting to dip below 9% BF for the "first time" last year. I couldn't handle heavy loads (muscles could, shoulder joints yelled and screamed at me), so I dropped the frequency, modified volume, but increased intensity-in a moderate form (8 to 12 reps), and added in some specific exercises before and after training sessions (entire body). I refused to take anything over the counter, and still do, and I have no problems now. It was tough, but it was the absolute best thing I ever did, and it has paid off this passed year and a half. At 47 years old, I can honestly and completely say, I have no joint pain, and I do not take anything to assist with it. I just had to a pay a small price for my years of fitness malpractice, but my aging body is willing to put out, and it amazes me each day I get closer to 50.


Best wishes


Chillen
 
Chillen said:
A very long 6 months of modified training. It was probably the toughest period I had went through, other than attempting to dip below 9% BF for the "first time" last year. I couldn't handle heavy loads (muscles could, shoulder joints yelled and screamed at me), so I dropped the frequency, modified volume, but increased intensity-in a moderate form (8 to 12 reps), and added in some specific exercises before and after training sessions (entire body). I refused to take anything over the counter, and still do, and I have no problems now. It was tough, but it was the absolute best thing I ever did, and it has paid off this passed year and a half. At 47 years old, I can honestly and completely say, I have no joint pain, and I do not take anything to assist with it. I just had to a pay a small price for my years of fitness malpractice, but my aging body is willing to put out, and it amazes me each day I get closer to 50.


Best wishes


Chillen
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Thanks for answering that, Chillen :)

I had a feeling it would take about that long.

It's funny how things always seem to happen for a reason. It's been 9 weeks since I partially tore my biceps tendon, and if I hadn't, I'm sure I would have seriously injured my shoulders. My physio and I have found that I have a couple of weak spots that need to be addressed. So in a weird way, I'm actually very glad I injured myself. My body stands to benefit from this in ways I would not have been able to imagine just two mere months ago.

I can do bicep curls again, albeit with very light weights, but I'm taking it slow this time.

Again, thanks for answering my question. It's very much appreciated :)
 
i_love_muscle said:
Thanks for answering that, Chillen :)

I had a feeling it would take about that long.

It's funny how things always seem to happen for a reason. It's been 9 weeks since I partially tore my biceps tendon, and if I hadn't, I'm sure I would have seriously injured my shoulders. My physio and I have found that I have a couple of weak spots that need to be addressed. So in a weird way, I'm actually very glad I injured myself. My body stands to benefit from this in ways I would not have been able to imagine just two mere months ago.

I can do bicep curls again, albeit with very light weights, but I'm taking it slow this time.

Again, thanks for answering my question. It's very much appreciated :)
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The shoulder pain was one of the reasons, it took me so long to lose 35 pounds, and then subsequently dip to 8% body fat (a year and a half). I refused to deficit during this time (ate at maintenance, and a tad above) to aide recovery and strength of the joint/tendons during this period. Honestly, I worked through some moderate pain during this time, but spaced days of recovery in-between. Basically, it boiled down to my muscles recovering faster than what my joints were capable of, and they needed to catch up, and I needed to address some minor imbalances (like you). Additionally, eating at deficit wasn't a wise thing (at least to me) to do at the time, and brushing my fat loss to one side was very difficult, but I was looking to the future and thinking and planning ahead, and had confidence they would pull through.

And, so will yours, young lady.


Best regards,

Chillen
 
Chillen said:
Thank you LV.

How is your training coming along?

Have an update? :)

Best wishes

Chillen
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It's going really well.

I had a minor set back and got pneumonia which took me out of the gym for 2 weeks but my cutting is going very well. I'm down 40lbs to 208 right now.
 
~LV~ said:
It's going really well.

I had a minor set back and got pneumonia which took me out of the gym for 2 weeks but my cutting is going very well. I'm down 40lbs to 208 right now.
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OMG, I had no idea you were sick, LV. I hope you're feeling better. Pneumonia can take the wind out of your sails for a long time. Please take good care of yourself.

Hijack over :)

Back to Chillen!
 
~LV~ said:
It's going really well.

I had a minor set back and got pneumonia which took me out of the gym for 2 weeks but my cutting is going very well. I'm down 40lbs to 208 right now.
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It's good to hear you recovered and doing well, LV. :)

But.......geesh! 248 pounds at the height of your bulk!

:animal2

Friggen Animal!

What are your goals? Do you have a weight in mind you look good at or are personally comfortable with in your cut?

If you don't mind me asking, what do you do for your training?

Much interested.

Best regards,

Chillen
 
Chillen said:
It's good to hear you recovered and doing well, LV. :)

But.......geesh! 248 pounds at the height of your bulk!

:animal2

Friggen Animal!

What are your goals? Do you have a weight in mind you look good at or are personally comfortable with in your cut?

If you don't mind me asking, what do you do for your training?

Much interested.

Best regards,

Chillen
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LOL....man it's hard to breathe at 248!

Right now my main goal is compete in my first bodybuilding competition hopefully in mid-late 2009. I'm hoping to weigh in somewhere around 215-220 when all is said and done.

When i'm cutting I usually follow this 4 day split along with performing fasted cardio in the AM everyday.

Back/Traps
Chest/Abs
Off
Legs
Shoulders/Arms
Off
Off

When bulking I give arms their own day and train 5 days doing cardio 2 days per week in the evening to help keep some of the fat off and cardio health up. My diet when cutting is high protein, high fat, low carb and high protein, low fat, high carb when bulking
 
wesrman said:
Can you give us a run down of your bulk split and routine Chillen???
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No problem Wes. :)

I plan to post the upper and lower split in the ChillOut Log.

Currently I am doing a "personally modified" version of Dogg Crap, and began about a month ago. Additionally, I do an extremely slow bulk with a very careful diet. I do not allow myself to stray any further than about 12%-13% BF during a bulk, and my methods (just knowing myself and how I respond) have worked rather well.

Best regards,

Chillen
 
~LV~ said:
LOL....man it's hard to breathe at 248!

Right now my main goal is compete in my first bodybuilding competition hopefully in mid-late 2009. I'm hoping to weigh in somewhere around 215-220 when all is said and done.
Click to expand...

I wish you much luck with your first BB competition, LV. It takes a lot of hard work on both sides of the equation (bulking/cutting) to get a BB level physique. I have a lot of respect for you.

What level of BF (after cut is complete) does 215 to 220 bring you?

When i'm cutting I usually follow this 4 day split along with performing fasted cardio in the AM everyday.

Back/Traps
Chest/Abs
Off
Legs
Shoulders/Arms
Off
Off

When bulking I give arms their own day and train 5 days doing cardio 2 days per week in the evening to help keep some of the fat off and cardio health up. My diet when cutting is high protein, high fat, low carb and high protein, low fat, high carb when bulking
Click to expand...

Where do you place your dead lift in this setup out of curiosity?

When you cut, what supplements (if any) do you take? (Creatine, Whey, etc). Do you cycle carbohydrates (meaning varying your low carb intake). Do you maintain the same amount of calories or do you vary this? How long are your cardio sessions? Additionally, can you list the exercises you do?

Can you post a pic of after your cut, just prior to your BB competition?

Uh.......please :)

I wish you much luck. You will do well.


Best wishes


Chillen
 
wesrman said:
Got a link to a site for doggcrapp???
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You want Dog Crap! I got Dog Crap!.......Here it is!

images2.jpg


images.jpg


LOL, :)

Seriously, though here are a few links:


All about Doggcrapp and DC Training

Doggcrapp Training Routines - The Doggcrapp Workout - Exercise Rest Pause



There is a thread created by Mreik sometime back, but its contents are nearly the same as the first link.


Best wishes

Chillen
 
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