1LO64’s BodyBlog

I’ve been giving my body volume and lots of it. I’m around 560 some reps combined on Chest/delt/tri/bi night

I figured I’d post my recent chest/arms from last night since it’s been a while since I had it written down.

Warm up:
20 DB front raises
20 DB side raises
20 DB cross overs
20 - 20lb db flat bench
20 - 40lb db flat bench

Working sets:
12 - 80lb db flat bench
12 - 80lb db flat bench
10 - 90lb db flat bench
10 - 80lb db flat bench

4 sets
10 - 60lb db incline bench

4 sets
10 - 20lb db rear delt raises supersetted with front ez curl raises at 45lbs

4 sets
10 - 60lb db incline hammer preses

4 sets
12 - 35lb db flyes

4 sets
20 bodyweight dips
15 dips with 35lbs
10 dips with 45lbs
5 dips with 90lbs

4 sets
10 - 75lbs cable rope pushdowns

4 sets
10 - 60lbs larry scott OH extensions

4 sets
10 - wood choppers at 75lbs supersetted with standing ez curl bar curls at 60lbs.

Time: 1 hour and 15 minutes on average

Well, I scheduled up some PT (Physical Therapy) and it went well, surprisingly well.

We all have a mental image of how/what PT’s are supposed to look and act like but this guy was pretty decent.

He did some ultraviolet heat treatment on the area, a pressure point massage, and a couple basic exercises. He said it was important to rub the sore area and get blood flowing back in there. Many times, anti-flam meds are prescribed, the swelling goes down and the area is forgotten about but what really happens is that the tendons scar and eventually Tendonitis turns into Tendonotis (Perminent Scarring/damage). I’m fortunate enough to catch this in time.

I kinda tripped out because he commented on my build 2 or 3 times, said that he hasn’t seen anybody in the area with my "type" of build and told me that I must be from out of town. I’m a modest dude and don’t wear shirts that are XXsmall so you can see my arms/chest, maybe I’m just not used to compliments but it sure made me feel good.

*I might start a Journal when I get back to normal pressing/pulling*

Alright, just got back and after the consult & X-Rays the Dr. said that I basically over-worked my delt and it caused some flare or tendonitis at the front of the caracoid process.

http://www.scoi.com/images/scoi-shoulder-main.jpg

He prescribed me some meds and said I can still lift and to let the joint be the judge for how much to lift. He said all of the other legiments, muscles, and RC were in GREAT shape!!

I was worried…big time. This is a HUGE relief for me. Thanks for all the support and advice everybody.

Well, I’ve finally did it.

http://orthoinfo.aaos.org/topic.cfm?topic=A00064 

It was bound to happen, I’ve been really working on my OH presses and SMASHING on my delts. I’ll just take some time and let it recover, it’ll give me the chance to focus on my core and legs. I kinda knew it was coming but just kept hammering through.

 For anybody reading this, go easy on the OH lifts. You don’t want a dumbass injury like this slowing you down.

I took a week off to recover last week and coming back into it this week felt so great. I’ve had DOMS on everything from my calves to my triceps.

 The pumps were great and the weight felt good. Started with my usual routine on Monday (chest/tris/bis/delts) and DOMS set in very quickly for pecs and tris. They started to fade by Wednesday but were still tender. I then hit them again on Thursday was felt strong as heck.

 Quads are still sore from Tuesday’s sets. I’m letting them fully recover. Maybe some cardio this weekend. My son wants to start hitting the gym now so we’ll see. I’m not much for cardio.

 I’m also down from 182 to 174. I’ve been cutting but trying not to lose too much. I’m retaining a little more water than I like but overall I feel strong and the workouts are easy. If I can lean down and trim off some sloppy bf in the mid-section I’ll be happy. From there I’ll start another clean bulk and will only build muscle from her on out.

Just gonna keep track of my stats for reference. I’ll be deloading for 1 week after today, I’m do for it, it’s been about 8 weeks since a GOOD deload.

 Chest supported rows = 140 x 10 = 4 sets

Lat pulldown = 140 x 10 - 3 sets, 165 x 8 - 1 set = 4 sets

BW Pullups = Wide-Grip 10 x 3 sets, Hammer grip to failure (15) = 1 set = 4 sets

Lateral rows = 80 x 12 = 4 sets

Motorcycles = 40 x 10 - 2 sets, 55 x 8 - 1 set, 65 x 5 - 1 set = 4 sets

I ran out of time, usually I’ll have T-Bars in there somewhere.

There’s a grey area that I’m trying to stay in. I’m not one for being SUPER lean and I’m not one for being SUPER thick for fear of looking sloppy so I’m hovering in a weight range until I can achieve the look I’m going after. I bulked a little this winter and got to 185 which is almost my heaviest. I feel good at that weight but look bloated and don’t care for it. Since late March 08 I’ve been leaning down and am to 176 now. I think I’m getting where I want to be but still have some water weight masking some defintion. I’ll stop at 170 and see how things shake out.

For now my working weight sets and exercises are geared towards maximum muscle growth rather than strength which is what I chased for several years.

Chest/Tris/Bis

BP (flat/Incline) working weight = 145 x 12, 165 x 10, 175 x 8, 200 x 5, and 250 x 3

Seated Militaries = 105 x 12 = 4 sets

Side and Front Laterals = 20 x 12 = 4 sets each

Triceps = Body weight dips x 20, 35 x 15, 45 x 10, 65 x 5, 75 x 3…..Overhead extensions = 40 x 20 = 4 sets…….cgbp or cable rope pulldowns

Biceps = 65 x 10 ez bar curls, 80 x 10 db preachers

Flat Bench Flyes = 40 (each hand) x 12