Bodybuilding.net - Bodybuilding Forum

^^^ i know bro...my reply was in mock to myself...im just a little down coz im homesick and its 14 days before im on my own motherlands soil...so im just missing home.....fortunately, its not fucking my wokrout over

__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

Oh, I didn't take anything from your reply. I was just correcting my typo. Sometimes I start out wording sentences one way and then switch it up, accidently leaving a stray word behind.

__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
or
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

DC Training Blast #2 Week 5 Thursday

Diet

Meal 1 @ 1:30 pm : smoked trout with potatoe salad and honey bread and sweet corn

Meal 2 @ 3:30 pm : 2 scoops weightgainer

Meal 3 @ 6:00 pm : 2 scoops whey in 1 cup milk

Meal 4 @ 7:15 pm : 8 oz steak with tons of mushrooms and a potato

Meal 5 @ 9:30 pm : salad + boiled chicken

Overall Impression

wow....today was dream come true regarding food...i was soooooo stuffed after each meal.....wowowow...i wish all days were like this

finals start tomorrow...i got calculus on saturday and psychology tomorrow...i havent even started studying for psych...but im prepared for math already....must be an indian thing :lol:

DC Training Blast #2 Week 5 Friday

Workout A2

Hammer Strength Bench Press
LT @ 150 lbs --->>> 8+4+2=14
TT @ 170 lbs --->>> 9+5+1=15

FASCIA STRETCH: CHEST

Standing Military Presses
LT @ 115 lbs --->>> 8+4+2=14
TT @ 125 lbs --->>> 8+4+1=13

FASCIA STRETCH: SHOULDERS

Close Grip Flat Bench Press
LT @ 135 lbs --->>> 8+3+1=12
TT @ 135 lbs --->>> 10+4+2=16

FASCIA STRETCH: TRICEPS

Lat Pull Downs
LT @ 170 lbs --->>> 12+6+4=22
TT @ 190 lbs --->>> 8+4+2=14

Deadlifts
LT @ 315 lbs --->>> 3
TT @ 315 lbs --->>> 4

Deadlifts
LT @ 265 lbs --->>> 6
TT @ 275 lbs --->>> 6

FACIA STRETCH: BACK

Diet

Meal 1 @ 7:30 am : 3 scoops weight gainer + milk. i had these slowly over 1.5 hours

Meal 2 @ 1:15 pm : smoked trout with corn salad and potato salad and bread

Meal 3 @ 5:00 pm : 2 scoops whey in 1 cup milk (pre-workout nutrition)

Meal 4 @ 7:15 pm : 2 scoops weight gainer in milk (post workout nutrition) + 1 hersheys chocolate

Meal 5 @ 8:15 pm : sushi

Meal 6 @ 9:30 pm : salad + boiled chicken

Meal 7 @ 12:30 am : 1 scoop whey in milk

Overall Impression

PRs all over....again....but i hated this session. wanted to go for a 365 lbs deadlift but i couldnt get the bar over my knees!!! fucking pissing off....

i also noticed today while doing my deads that my flexibility has reduced...i need to be squatting more again....its time i get off this program and start something requiring me to squat more...i would do a traditional PL'ing program, but due to my massive shoulder injuries thats not possible.

anways, workout was shitty but i set PRs all over.

ok i just spent 45 minutes looking back on all my past journals!!! my max deadlift used to be 155 kgs..so this is a big ****ing PR for me!!!! as of now my 1RM is like 355...so i added 10 lbs to my deadlift??? suddenly i am feeling happy now

If you tried to go for a max in the context of what you did yesterday then I doubt that is accurate. If you want to find a true max you need to set aside specific time to do that and work up to it with a proper warm up culminating in a series of singles working up to your projected max. Chances are you are stronger than you think.

Again since you have the loosest shoulders of anyone I ever knew I hope when you say "shoulder fascia stretch" you're not still doing that same one where you reach behind you to a bar. That is going to overstretch the anterior capsule of the joint and is going to worsen your problem.

@ shoulders: ive been thinking about why my shoulder popped out and i realized: its because unconsciosuly in my sleep i was sleeping in a wierd twisted way and then i furthered to twist myself and at the same time i had this miserable nightmare and i literall jerked and since i was already in a fucked up position this simply added to the stress and then i used my shoulder which pinned underneath me to raise myself which was dumb. i know u and i were both worried about this but i know now why it happened. dont sweat it. its a stupid thing which i did

@ shoulder stretches..u know i dont do that crap

@ deadlift: ur right...i am probably stronger than i think....hmm...either way, next week is the last week of dc training and i begin doing squats 2x a week and deads 1x...so i think everything will work out.

thanks for ur support bro..this shoulder thing was worrying me a lot..but i realized, its only when i do something specific, like if im swimming fast (like a sprint) and i lose concentration and twist my arm in a wierd angle my shoulder gets jerked and it pops out. however if i swim faster and yet maintain complete concentration nothing wrong happens. so atleast i now know what to avoid doing

Good you're not doing that stretch. It's a pretty stupid stretch in general but especially for bad shoulders.

Remember, just because you don't pop it out doesn't mean certain things you might do are a know know. Certain swimming srokes are recommended against, for instance. You could talk to a PT about that. BTW, swimming tends to keep bodyfat on you .

One problem with these very unstable shoulders is the absence of pain. You may tend to get no feedback on the things you are doing. You are focusing on the things that are making it happen rather than on those things that may be keeping your shoulders from stabilizing as well as they can, which may be limited, I know.

The truth is that when they are loose enough you can get these dislocations without much injury in the right circumstances. But of course if that circumstance involved supporting a great deal of weight, the results could be very bad. I would encourage you to investigate what strokes to avoid in swimming, or maybe to drop swimming for something else.

^^ i dont swim so much...but im a good swimmer nonetheless...

i just brought that up because u know when my left shoulder popped out? (not the right one - which was during pendulum) i was swimming fast but like a complete idiot...

12 weeks later, i swam all over again and this time i maintained complete concentration. not only did i swim faster but nothng hapened. i was merely using this as a reference.

no, i dont swim anymore - its too cold (im a sissy )

im doing everything i can to make sure my shoulder doesnt become worse...

i wanted to ask u though: do i do rotator cuff exercises u showed me BEFORE or after training? (currently i do them before as a warm up because i cant imagine doing incline bench without them). what do u feel??

Are you talking about rotator stretches or exercises?

Never stretch like that before you lift. If you want to loosen the shoulders simply do shoulder rotations. You can do this gently and build up to a more dynamic movement.

The only time passive stretches can be done before lifting is if an overly tight antagonist is robbing range of motion from another muscle group. Sometimes this is due to overfiring of neurons resulting in excessive tone. So say you have an overtight pectoral and front deltoid region you might use passive stretches (i use "static" and "passive" interchangeably) to loosen the muscle and sort of "turn off" the neurons so that it doesn't rob range of motion and strength when you do rows.

You can gently stretch the rotators after you do any kind of lift involving the shoulders. But remember you are not working on increasing flexibility. Only on maintaining flexibility, assisting in recovery, and encouraging the muscles not to become tight.

If you are talking about rotator cuff exercises than DEFINITELY don't do them before doing incline presses! The rotators get worked basically everytime you involve your shoulders. They are very small and cannot take a lot. You do not want to pre-fatigue them. However, you can do rotator cuff strengthening after chest work. BUT, imo, it should be used in place of, not in addition to your shoulder routine. So you can either do a rotator cuff routine one day or your regular shoulder work, but not both. Keep in mind that you can develop a very good rotator routine that would also work the entire shoulder, but would not involve presses and stuff. It would be therapeutic, though, and not about setting records!