lbdb18’s BodyBlog

Today was shoulder and traps day with my friend who is a personal trainer.  It’s always nice to be training with an expert and not having to pay for it.  We started with seated Db presses, I did my forth set with 80’s for 9 and my fifth with 90’s for 5 reps (they were slow as hell, not b/c I wanted to but b/c they were heavy as shit).  From there we moved on to seated side laterals, it was a giant set.  35’s for 5 reps, 25’s for 10, 20’s for 12, and 10’s for 25, three sets like this and our shoulders were on fire and I could barely even raise my arms.  That’s 156 reps of side laterals, thanks to Melvin Anthony for that little treat.  Then we did Db alternating front raises working our way up to 40’s for 10 reps. Next was a superset for rear delts, Incline Db rear raise superseted with Reverse Pec-Dec.  That’s it for shoulders, and then it was BB Shrugs with 315 for 10 reps per set.  We finally moved onto Slow and Controlled reps on Db Shrugs, working up to 80’s then back down to 60’s for 12 reps each.  The pump in my shoulders and traps is ridiculous, another solid workout.  Tomorrow morning is arms and then Sunday and Monday off.

After a long day of work, I trained chest and calves. My shoulder was feeling a lot better and I thought it was time to start pushing some weight again. I started with Db Flat Bench; still worried that BB bench will hurt my shoulder again. I got up to 110 lbs. Dbs and got 9 reps on my own and a forced rep to 10. I was extremely excited b/c it felt great to get under some weight and be able to push that shit. Next was Incline Db Press, since I had a strong push on flat I thought I would do heavy weight on incline as well. I worked my way up to 100 pounders and actually did 8 reps on my own. After that I did flat flyes, then incline flyes superseted with dips. My chest was full of blood and it was time to move onto calves. Started with the Flex Lewis calf routine (Leg Press Calf Raise superset with standing calf raises, superseted with heel raises) four sets there, Exercise 1 uses slow controlled reps to 15, then the others are normal speed for 30 reps. Finally I finished up with Hack Squat calve raises, 3 sets of 12 and called it a day. Great Workout and glad to be on Christmas Break.

It’s been a while sense I have posted one of these, busy with school, work and more school.  My training is going well, but this last week was hectic with finals, I had to squeeze a lot my workouts in.  Also my intensity wasn’t there for the first three workouts because of the stress over my exams.  School always gets in the way of my lifting.  My shoulder is almost fully healed so maybe I can try BB flat bench in a week.  On a positive note my weight is still around 195 so I’m very happy about that.  Last week for legs I tried that Milos Sarcev’s hardcore leg workout, its ridiculous (check it out on bodybuilding.com).  Saturday was arms and today I was off.  Tomorrow has a chest and calves workout with a buddy of mine, so wish me luck, big chest.  Anyways, not long till Christmas and I finally will get an Xbox 360!  Fjnally, im just glad to be home where i dont have school work to worry with and can focus on eating and lifting.

Yesterday I did some rotator cuff exercises since it was sore all of last week.  Thought I would wait till Friday to try and train chest.  So in addition to the rotator cuff stuff, I hammered calves and abs.  But today I was going to attempt and have an intense back workout.  Started with a warm up with pull-ups, and then moved on to heavy BB rows.  Had a great day there, first time ever trying 315 and I got it for 6 reps.  Next was Deadlifts, followed by neutral grip lat pull downs.  Then we did seated cable rows, and there I tried the most I ever done, 250, only 50 pounds away from the stack.  I actually got 9 solid reps, maintaining good form.  We finished up with some close grip lat pull downs super-seted with some close grip rows, and my back was spent.  Tonight I hit two new personal records and had an excellent workout.  Hopefully tomorrow will be the same when I hit shoulders and traps.  Off to eat some red meat and watch the Victoria Secret Fashion show.  Holla

So I sit down to a set with 225 on flat bench, still in the process of warming up, and then on about rep number 7 my shoulder felt like I had a knife stabbed in it.  F@$#, this cant be happening.  I sit up and what do you know, the pain is killing me.  It seriously hurts just to put any pressure on the damn thing to sleep at night.  On Tuesday I attempt a back workout, first set of pull-ups, POP, I officially want to throw a dumbbell through the window at my gym. I manage to train around it for the rest of the workout, with slight discomfort.  When I get home I do some research on the internet and find out that I tore up my rotator cuff, sweet.  Oh yea, and not to mention I lost my lifting belt on Tuesday as well.  Wednesday called for shoulders and there was no way in hell that I was going to train them, so after class and some work, I laid in bed all day and sulked.  After a miserable day (on Wednesday I felt and looked horrible, kind of depressed with the injury and not eating that great) it was Thursday and time to train arms.  I figured that wouldn’t hurt my shoulder and luckily I was right.  Its amazing how one simple arm workout can boost your morale.  I felt energized and back on top of my game, except for the fact that my shoulder still hurt.  So I took Friday off and I have Legs tomorrow morning, three more days of rest for my shoulder and hopefully on Monday it won’t hurt anymore.  I pray to God that it heals this weekend, so that all of my progress stays on track.  Here’s my workout I did on Thursday for arms:

V-Bar Press downs  4 sets 15 reps (warm-up)

Decline Db Skull Crushers 3 sets 10 reps

            Superset w/ Underhand cable pull downs  3 sets 12 reps

E-Z bar Skull Crushers 3 sets 10 reps

            Superset w/ Db kickbacks  3 sets 10 reps

Wide grip E-Z bar Curls  4 sets 10-12 reps

            Superset w/ Db concentration curls 4 sets of 10-12 reps

Hammer Machine Preacher Curls 4 sets 10 reps

            Superset w/ Db Hammer Curls 4 sets 10 reps

BB Reverse Curls 3 sets 12 reps

            Superset w/ behind the back wrist curls 3 sets 15 reps