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Training Logs An area to document your training in a journal-format to help benefit others from your routines.

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post #11 of 120 (permalink) Old 07-25-2008, 01:44 PM Thread Starter
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Friday 07.25.08

Warm up: Seven minute light running on treadmill. Speed varied between 5 mph - 9 mph throughout. Total distance = 0.89 miles, 74 calories burnt.

OH Shoulder Press:
115x8 (superset w/90 lb upright rows)
115x6 (superset w/90 lb upright rows)
115x5 (superset w/90 lb upright rows)
125x6
125x3

Upright Rows: (EZ Bar)
90x8x2
90x5

Barbell Curls:
85x5x2
95x5

Preacher Curls:
120x8x2

Concentration Curls: (dumbells, each arm)
45x6x3

Thoughts: Today was solid I guess. I was able to put up some halfway decent numbers but I really wasn't too into it. After my warm up ended, I was sweating freaking buckets! Had to have burnt at least 350 calories throughout the hour workout, it was nice. In other news, the gym was so ******* packed and it pissed me off.
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post #12 of 120 (permalink) Old 07-25-2008, 04:23 PM
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The Upright Row is one of the most harmful exercises you can expose your shoulders to. The problem with the exercise lies in the position your arms must be in in order to perform the movement. This position is called "internal rotation."

To demonstrate internal rotation, hold your arms straight out to the sides with your palms down. Now rotate your hands forward as if you were pouring out a glass of water in each. To do the upright row, the arms are bent at the elbow then internally rotated.

Internal rotation itself is not necessarily bad for your shoulders. The problem comes when you raise the arms up and add resistance in that position. Every time you raise the weight, a small tendon in your shoulder gets pinched (known as impingement) by the bones in the shoulder.

This may not hurt immediately; it may not even hurt for a long, long time. The problem is the tendon will gradually become worn down and damaged. You may not even know you have a problem until one day the tendon snaps!
Nice lifting though!




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post #13 of 120 (permalink) Old 07-25-2008, 04:47 PM Thread Starter
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I was going to respond by saying that I do it all the time and haven't felt a bit of stress in any part of my arms until I read that last line. Gah, maybe I'll throw in some lateral raises of some nature to superset along with the OH Press on my next light/high volume day. Hmm, puzzlinggg...

I appreciate the love & feedback, man. Thanks for all the worthful information too, bro. Some of the shit you've brought in here is completely new to me.
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post #14 of 120 (permalink) Old 07-28-2008, 09:49 AM Thread Starter
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Monday 07.28.08

Decided not to workout this weekend. Frankly, I was exhausted from working two ten hour shifts on Saturday & Sunday. It sucked but I 'gotta 'gets my money in order to buy my medicine, ya' dig?

Anyways, I'm hitting up the gym now. I'll be back in an hour and a half to post my workout.

Seated OH Barbell Press:
115x7
125x5x3

BOBR: (bent over barbell row)
135x8
160x5
165x2

Chin Ups:
5x5

Pull Ups:
5x3

DB Side Lateral Raises:
25x10x2

DB Front Raises:
25x10x2

Seated DB OH Press:
45x8x2

It was a bitter-sweet type of day in the gym today. On one hand, you can see the progress by my physique & definition but I just can't get over the fact that I'm not increasing my workload on a week to week basis. It's time to buckle down and do work.

Last edited by -GSP-; 07-28-2008 at 11:00 AM.
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post #15 of 120 (permalink) Old 07-28-2008, 11:10 AM
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Did you do chin ups and pull ups for shoulders? Dont those hit other groups mainly? Just asking, I dont want to sound like an ass. Ive been reading as you post, good stuff! One more question, is there a reason you only do sets for front and lateral raises?

And as to what you were saying about increasing your workload... I do a pretty standard 12,10,8 rep scheme but its pretty easy to jack the weight up and see the difference over time in what you've been using, and I feel it too. Just my experience.

Last question, how do bent over barbell rows feel? I've always done them with dumbbells so I was just wondering if it would be worth switching it up. It seems you would get a little better range of motion with db, but be able to load more weight with barbell.

keep it up man

I heartily accept the motto, "That government is best which governs least"; and I should like to see it acted up to more rapidly and systematically.
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post #16 of 120 (permalink) Old 07-28-2008, 11:37 AM Thread Starter
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Quote:
Originally Posted by recon6991 View Post
Did you do chin ups and pull ups for shoulders? Dont those hit other groups mainly? Just asking, I dont want to sound like an ass. Ive been reading as you post, good stuff! One more question, is there a reason you only do sets for front and lateral raises?

And as to what you were saying about increasing your workload... I do a pretty standard 12,10,8 rep scheme but its pretty easy to jack the weight up and see the difference over time in what you've been using, and I feel it too. Just my experience.

Last question, how do bent over barbell rows feel? I've always done them with dumbbells so I was just wondering if it would be worth switching it up. It seems you would get a little better range of motion with db, but be able to load more weight with barbell.

keep it up man
No problem, man. You're not an ass at all for asking questions & stating what works best for you, I enjoy all forms of feedback.

-Today was Shoulders & Back (Traps, Lats, upper back) day so the chins & pull ups were to hit those areas. I also did shrugs as well but I actually forgot to put that in the log.

-What do you mean by sets? I don't quite understand the question on the front & lateral raises, man.

-BOBR's are awesome! You should really implement them into your routine. I'm like you and prefer the DB rows any day of the week but I like switching everything up once every two weeks or so. They help the overall outlook of your back immensely and if you lift heavy with BOBR's & deadlifts, you'll have a thick back in no time.

Last edited by -GSP-; 07-28-2008 at 11:54 AM.
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post #17 of 120 (permalink) Old 07-28-2008, 01:19 PM
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Nice lifting man, keep it up.

Quote:
-BOBR's are awesome! You should really implement them into your routine. I'm like you and prefer the DB rows any day of the week but I like switching everything up once every two weeks or so. They help the overall outlook of your back immensely and if you lift heavy with BOBR's & deadlifts, you'll have a thick back in no time.
Def agree! BORs are the shit. You ever try snatch grip deadlifts? Good way to get ur back big as well:
http://youtube.com/watch?v=c5Q-qMZo5N8&feature=related




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post #18 of 120 (permalink) Old 07-28-2008, 07:09 PM
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Alright Ill have to try them. Yea I just reread my post, I didn't explain the set thing very well. You did 25 lbs. 10 reps for 2 sets for the raises if I read correctly. That just seems like a small number of sets to me. I can't find it but I know it was in a Muscle and Fitness article saying 3 sets (not counting 1-2 warm up sets) is the perfect number for muscle building. Im sure someone else could find the actual reasoning behind it and cite a source, but again, thats worked well for me. I've got back tomorrow, I'll give those BOBRs a shot.

I heartily accept the motto, "That government is best which governs least"; and I should like to see it acted up to more rapidly and systematically.
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post #19 of 120 (permalink) Old 07-28-2008, 08:42 PM
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Quote:
Originally Posted by recon6991 View Post
Alright Ill have to try them. Yea I just reread my post, I didn't explain the set thing very well. You did 25 lbs. 10 reps for 2 sets for the raises if I read correctly. That just seems like a small number of sets to me. I can't find it but I know it was in a Muscle and Fitness article saying 3 sets (not counting 1-2 warm up sets) is the perfect number for muscle building. Im sure someone else could find the actual reasoning behind it and cite a source, but again, thats worked well for me. I've got back tomorrow, I'll give those BOBRs a shot.
Not eveyrones goals is muscle building though... that's the goal of a body builder. Someone training for strength or endurance would train in a different manner.




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post #20 of 120 (permalink) Old 07-28-2008, 09:53 PM
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Yea I didn't even think of that, I just remember the last log he had with something about bodybuilder in the title of it I think, could very well be wrong.

I heartily accept the motto, "That government is best which governs least"; and I should like to see it acted up to more rapidly and systematically.
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