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  #1  
Old 06-14-2008, 09:56 PM
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_Wolf_ _Wolf_ is offline
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Originally Posted by Pitysister View Post
thanks for the tips on what helped you...to be honest i think i noticed this pain after i started doing wall slides.
to be a 100% honest: so did i. i felt something strange after doing them. but then.....it really hit me when i did the lying external rotations...

however, i thought my feelings were clouded because of my insecurities about my slipping military press poundages. i should've trusted my instincts. well, like eric has always told me: you live and learn. so now ive learnt my lesson. time to make the changes.

Quote:
def gonna look into scap pushups...and oh shrugs.
these have most definitely helped me the MOST.
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  #2  
Old 06-15-2008, 10:53 AM
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i did some today...how often do you throw them in? is it an everyday thing? don't wanna overdo it...but...they are not terribly taxing
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  #3  
Old 06-15-2008, 10:56 AM
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i did some today...how often do you throw them in? is it an everyday thing? don't wanna overdo it...but...they are not terribly taxing
i only do these on my upper body days. so thats 2x a week. or perhaps 3x at the most.

i remember eric once had me do overhead shrugs with 95 lbs just to see where i was at. but that was a long time ago and the instructions were: slow and controlled movements.

regarding my plan for these: im going to do the same thing i did before. i have a feeling that me dropping those rotation exercises is going to lead to big improvements on their own
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Old 06-15-2008, 11:15 AM
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cool...thanks man...i really squeezed at the top of the shrug...for a few seconds...

hope things work out for you this week
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  #5  
Old 06-16-2008, 05:22 PM
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Beginning Thoughts:
I have been eating a lot of food...and doing more cardio. Good news is that I'm feeling a little more tired off late so I plan on backing off cardio for a while yay!!!
Workout:
Started off with Box Squats. 260 lbs x 3 reps x 8 sets. This was hard as hell.

Moved on to Speed Deadlifts @ ~60% of my 1RM. 225 lbs x 2 reps x 10 sets. I don't understand why but I am not that quick off the floor unfortunately.

Concluded the workouts with some walking lunges, reverse crunches and front planks. After these two primary movers everything seemed so much easier mentally yet so damn difficult physically. Lunges were a royal pain and I am proud of myself for not quitting on those. This was one really hard workout.
Overall Impression:
Today's workout was really difficult. I'm glad next week is low volume week

I hope everyone is having a good week. Happy monday and I hope y'all have a decent week up ahead!
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  #6  
Old 06-17-2008, 11:36 AM
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Beginning Thoughts:
I had an Anthropology exam today. I've gotten 4 hours of sleep last night. I had to read over 300 pages. But, somehow I found the stuff kinda interesting...and the test wasn't too hard. I wish I'd been more regular though
Workout:
Military Press 135 lbs x 3 reps x 8 sets. YEAH!!!! I'm back

Followed that with some high volume incline presses supersetted with cable rows....Then since I'm not going to do the shoulder stuff from Eric's program, I did some Face Pulls and Overhead Shrugs. I have to make sure I do just as much as needed. Its very easy to overwork the shoulder muscles. I concluded the workout with some side planks. These were damn hard.
Overall Impression:
Nice workout. The sun is finally beginning to shine

Have a good week everyone.
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  #7  
Old 06-17-2008, 01:54 PM
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good stuff man...hope it continues.
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  #8  
Old 06-17-2008, 04:05 PM
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Very nice work with the MP. I'm impressed.

IronWorker
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  #9  
Old 06-19-2008, 09:41 AM
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Beginning Thoughts:
So...I've been eating properly off late. I want to total up my macros and then comment on my exact diet...So y'all might have to wait till next week.

I have also been doing some of the extra energy workouts...and cardio. I think this was/is a horrible idea. I was so sore and tight on my hammies today its not funny. I think this may have also adversely affected my workout. Oh well....ya live and learn...

This high volume stuff is damn killer...
Workout and Videos:
Started out with Front Squats. 165 lbs x 6 reps x 6 sets. You guys can only imagine how grueling this was. I set the safety bars really low and I kept going ass to grass causing my lower back to round.
Set 1: http://s81.photobucket.com/albums/j2...t=FS1165x6.flv
On this set I realized I was rounding my back a lot. So I changed my stance for set two and tried to stop around parallel. I believe I succeeded on some of the reps.
Set 2: http://s81.photobucket.com/albums/j2...t=FS2165x6.flv
On the last 2 sets I raised the safety bars and mentally barred myself from going too low.
Good news about this exercise is that my shoulders no longer hurt as much. Bad news is that form needs a little work.

Next I did some Rack Deadlifts. I have four videos here.
http://s81.photobucket.com/albums/j2...t=RD1275x6.flv
http://s81.photobucket.com/albums/j2...t=RD2275x6.flv
http://s81.photobucket.com/albums/j2...t=RD3275x6.flv
http://s81.photobucket.com/albums/j2...t=RD4275x6.flv
In the first 2 videos I used an over-over grip throughout. But, I was worried that perhaps I wasnt locking out. While doing the exercise I felt as if I was doing it correctly but looking at the vids they look like partial reps. So I changed the angles and I realize that I have been locking out. Its just that my ass sticks out too much in these pants and it looks like I was doing 1/4 Rack Deadlifts...lol.
On the last two sets I used an over-under and an under-over grip. Last week my grip was fine...I don't understand why this week it worsened. Guess its just normal I guess..

I went on to do some Bulgarian Squats...two videos here:
http://s81.photobucket.com/albums/j2...t=BSS125x6.flv
http://s81.photobucket.com/albums/j2...t=BSS225x6.flv

Lastly I did some Pull Throughs supersetted with Reverse Crunches. Here are the videos:
http://s81.photobucket.com/albums/j2...t=PT190x10.flv
http://s81.photobucket.com/albums/j2...t=PT290x10.flv
Overall Impression:
This was a tiring workout. I have posted a lot of videos because I realize how important it is to have my form looked at. And secondly, this is about 90% of my workout...I have not recorded each and every set.

I am going to stop excessive extra workouts. Maybe just some cardio...and I will post the macro's of my diet + specifics sometime next week.

I hope everyone is having a good week. Only 2 more days to go

Cheers
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  #10  
Old 06-19-2008, 09:40 AM
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thanks guys
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