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  #441  
Old 08-23-2008, 05:42 PM
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Alright thanks E.

I haven't read the links you posted yet becaue i've been damn busy working and now painting all weekend. On a plus, the shoulder is feeling almost 100% today.

I'm still going to read the material and figure out what I have to do to keep this from happening again hopefully.

IronWorker
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  #442  
Old 08-23-2008, 06:44 PM
EricT EricT is offline
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Doesn't sound like a big deal, IW. Like you said, just implement some "prehab" (since it doesn't sound like "rehab" is necessary) and you should be golden. It it hurts...don't do it.
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  #443  
Old 08-26-2008, 09:19 AM
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Monday August 25th/2008

Weight: Scale is still off.


ME Deads
-60kg x 5
-80kg x 4
-100kg x 3
-120kg x 2
-140kg x 1
-160kg x 1,1 (current PR)
-150kg x 2,1,1

Well I managed to pull my PR for 2 singles today so that was pretty sweet. A little bit of progress here. I usually like to be able to hit my PR for 2 or 3 singles before I try a heavier weight. Or at least thats the planned/yet unplanned progression I've been using lately.

Front Squats
-bar x 5
-115lbs x 5
-135lbs x 3
-155lbs x 3
-175lbs x 3
-185lbs x 3
-205lbs x 2

This is the heaviest I've ever gone on front squats. I was thinking it went pretty good for an ME deads day.

DE CG BB Military Press (thats alot of acronyms! lol)
- bar x 5
- 65lbs x 4
- 85lbs x 3
- 95lbs 6x3

I wanted to take it easier on my shoulder for one more day just to make sure its doing ok. Its the next day now and it seems fine so thats good. Probably hit up ME bench on wed and see what happens.

Hanging Leg Raises

I'm not sure what I did for reps on this because I think this might be part of what is hurting my shoulder. We usually do this exercise with the bar placed behind the small of my back for support but that puts alot of pressure on my shoulders. I think I'm going to try and do these with no support while hanging in a hammer grip (elbows bent). It will be a bit more bicep work but I guess thats not a bad thing.

Oblique Work
3x5 - 40lbs,45lbs,50lbs

Thougths

I'm pretty happy with my deadlift progress lately. It seems to be steadily coming up bit by bit.

Also, I'm shooting to be damn near done in my apartment by this weekend so the 4 day split workout may start next week.


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  #444  
Old 08-26-2008, 12:10 PM
Andrew.cook Andrew.cook is offline
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Why some weights in kg and some in Lbs?

Ever think about just doing something else for abs? Lots of options out there that don't involve the shoulders
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  #445  
Old 08-26-2008, 12:57 PM
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I use kg's for deads and rows because we generally do those on the pads which use metric bumper plates. Everything else (squat racks, benches etc) are all imperial.

Ya I'm considering just switching the abs all together. The leg raises are very challenging though. Any good suggestions?

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  #446  
Old 08-26-2008, 01:15 PM
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Nice lifts .
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  #447  
Old 08-28-2008, 06:19 AM
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Thanks Talo!
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  #448  
Old 08-28-2008, 06:36 AM
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Another ab workout possibility is holding plates on your chest on a negative incline bench, or using a rope and using a lat pulldown machine (hold the rope around your neck/chest and hunch over. You'll get the idea).
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  #449  
Old 08-28-2008, 08:26 AM
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Ya I've done the cable crunch things before. Maybe its time to move back to those.

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  #450  
Old 08-28-2008, 08:45 PM
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Thursday Aug 29th/2008

Weight: 184.2lbs (new scale... thats up like ~3lbs. This is also 3lbs shy of my max weight I've ever been. However, I feel significantly leaner then I was the last time I bulked.)

ME Squats
-bar x 5
-135lbs x 4
-185lbs x 3
-205lbs x 2
-225lbs x 1
-245lbs x 1
-265lbs x 1
-275lbs x 1 (current PR)
-275lbs x 1
-225lbs x 7

I got the 2nd single on my own this time. Awesome, thats a PR of sorts.

ME Bench
-bar x 5
-135lbs x 5
-185lbs x 3
-205lbs x 1
-225lbs x 1
-235lbs x 1 (current PR)
-235lbs x 1 (just!)
-205lbs x 4

Well I definately hit max output on the second single. Its good to know you hit your 100% level for that day. Hopefully that sends a message to my body to get stronger, damnit!

Pull-ups
bw x 2
bw + 10 2x3
bw x 2x4

Thougths

Well we left it at that because we were both tired as hell from the double ME day.

I'm feeling some tension in my shoudler again after the workout which sucks. I'm going to try stretching it out a bit and see if that helps tomorrow. I probably won't workout again till tuesday (gym closed monday) so it should be fine by then!

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