I'd take it to heart old man :D

Old Man?!?! :wtf:

:biglaugh:

Shoulder press - 2X8 95, 115
Lat pulls - 3X8 130, 150, 160
Hammer strength rows - Upper - 2X8 225
Hammer strength rows - Lower - 2X8 135
Hack Squats - 1X5 135
Leg extensions - 3 Drop sets of 8, 10, 12 @ 100, 80, 60
Leg Curls - 1X8 80
Face pulls - 3X8 50, 70, 90
Serratus press ups
Dip shrugs

I wanted to try shoulder press because doing it with just the bar had no immediate bad effect. So I did some really light sets that I didn't have to strain with. And it still feels good. I cut the rowing short because I started to feel my shoulder. And I can't do pull ups because of it. But it feels just as good as it did before I went into the gym.

My right knee felt stiff after the last time that I did squats. I twisted it a little the next day and it popped and relieved the pressure. So...I did that several times throughout the day until it started to become painful and more stiff. It swelled a little also. Since I quit popping it, it's feeling better. Hack squats didn't feel very good, but leg curls hurt like hell, hence the single sets. It's getting better. I had my best form ever doing that squat workout right before my knee started bothering me, so I think it was a bogus thing. Hopefully. I think I'll be back to normal by the end of the week...or at least able to do heavy squats.

Cardio - 20 min

It was the best cardio I've had in a while...I love doing HIIT/speed work. Half mile warmup, then 100-200 meter sprints. Then jogged until nausea went away (300 meters). Then a 1/3 mile cool down, then stretch afterwards. I ended up doing somewhere between 2 & 2.5 miles. Oh, and when I woke up this morning, I was down to 170lbs. That's down 3 pounds! I got very strict with my diet towards the end of last week. The cutting cycle was put on hold because of exams and all the shit that went along with it. Since I'm crippled in the gym, I am focusing more on cutting. Read over my plan that I made forever ago and I'm sticking to it..

Incline bench press - 3X8 135, 155, 155
Hammer flat bench - 3X8 185
Tricep pulldowns
Cardio - 20 minutes HIIT

My shoulder is always sore in the morning...I think because I lay on it when I'm sleeping. Clavicle has been sore all day, even before I lifted. I just looked at some pictures and my clavicle is sore directly under the Supraclavicular fossa, which is odd to me because I think only the pectoral muscles attach here and they attach to the bottom of the clavicle. Maybe there is an imbalance somewhere.

EC had a blog post a little while back on rows and shoulder pain:

http://ericcressey.blogspot.com/2008...lder-pain.html

Could be related.

There are no maybes about the imbalance I don't think Ross...there is almost definitely an imbalance somewhere. Could be related to form but that in itself can lead to imbalances or vice-versa.

I think you're exactly right. If I pull my arm back and don't move the shoulder blade down, then there is plenty of discomfort on the clavicle.. If I pull back and pull my shoulder blade down, I feel zero discomfort. I think it's form related. It also makes a lot of sense that it's from rowing because the last hard workout I did was mainly rowing/pulling. Thanks Eric.

Squats - 3X5 275
Front Squats - 1X8 135, 1X8 165
Leg extensions - 2 drop sets (8, 10, 12 @ 100, 80, 60)
Leg curls - 3 sets, light, focused on form
Jump rope - 5 minutes

Weight - 169.5

No problems with leg curls today. My knee didn't bother me at all during the workout. I should have done the last two sets of squats at 275, but I didn't feel like it & I had two groups waiting on me to finish with the squat rack. So I let the next group have it and worked in with them for two sets of front squats. BOTH hamstrings cramped when I started to do my third drop set of leg extensions. So I went home, and I was feeling fine. Opened the front door, walked straight to the bathroom, and puked for a minute. I bought a jump rope earlier in the week...I did that for 5 minutes about 4 hours after going to the gym. It's hardcore.

CUTTING: I've been taking in around 2500 calories/day. I guesstimate every few days & it's always around that number. Protein is always high. I have been taking Hydroxycut, GNC's Energy Enhancer, Green Tea Max, or Zantrex 3 (aka Akavar 20/50) every day at least once. Sometimes twice if I don't feel worn out in the afternoon. I got a free bottle of Yohimbe, so I started taking 1 pill a day in the mornings. It's 9mg of the active ingredient per capsule. I think 9mg is fine for now. I am losing fat, so no need to do anything stupid. I had a BAD reaction to an unspecified amount of yohimbe (in a capsule) about 3 years ago.

Ouch.....:puke:

It's all good. I started feeling better around noon today...after the yohimbine wore off. I'm never messing with that stuff again. Ever. I had taken it earlier in the day. I'm not a fan of nausea, blurred vision, headaches, and feeling lightheaded...oh, and the damned runny nose.

Went to bed at 11:00-ish last night and fell asleep to the sound of birds chirping at 6am. I raked mulch for 5 solid hours today, so the gym can wait until tomorrow.

Weight - 168