supernaturalinc’s BodyBlog

I did some back and bi’s yesterday.  The shoulder hindered my biceps movements, but surprisingly didn’t affect my back too much. Probably because I was thinking about it the WHOLE time   I still took it easy when I had movements with more shoulder involvement.  Man, this sucks!

Barbell Deadlift

1 set X 135 lbs. X 10 reps

1 set X 225 lbs. X 8 reps

1 set X 315 lbs. X 4 reps

1 set X 405 lbs. X 4 reps

1 set X 455 lbs. X 2 reps

Alternate Dumbbell Rows

1 set X 50 lbs. X 15 reps

1 set X 65 lbs. X 12 reps

1 set X 75 lbs. X 10 reps

Bent Over Rows

1 set X 45 lbs. X 25 reps

1 set X 135 lbs. X 12 reps

1 set X 185 lbs. X 10 reps

1 set X 205 lbs. X 6 reps

Barbell Curls

3 sets X 95 lbs. X 8 reps

Hammer Curls

1 set X 25 lbs. X 15 reps

1 set X 35 lbs. X 10 reps

1 set X 45 lbs. X 8 reps

I have been out of the way lately.  I had a past shoulder injury flair up pretty severely, so my gym time has been limited.  I knew it would affect chest, shoulder, and some tricep work.  But it actually factors into almost all of my upbody work in one way or another, as well as legs (squats).  

 I worked out Monday on chest with the least amount of pain that I have had in some time- probably a month.  I did:

very light dumbbell flyes, with limited extension

close grip pushups (I haven’t done push ups in years)

Just two sets of cable cross overs, with very light weight

Lying Dumbbell presses, keeping my arms close to the body, using a grip like I was doing hammer curls

 I try not to mention or "whine" but several people are asking where I’ve been, or what’s the deal, both on and offline.  I let up off the diet a little, but it’s all good.  Everybody in the [bodybuilding] game knows about the injury bug to a greater or lesser degree.  I guess you just have to keep on climbing… In spite of…

Barbell Squats

1 set   X 25 reps  X Bodyweight squats
1 set   X 10 reps  X 135 lbs.
1 set   X 10 reps  X 225 lbs.
9 sets X 10 reps  X 230 lbs.

1 minute rest in between sets

20 minute bike ride -level 2

I was heaving and sweating like crazy at the end.  It felt good though.  I hadn’t hit it in a couple of days, so I had to get the intensity up.  And…. No… I chicken out on the vegan diet.  Like anything else, you find an even amount of positive and negative comments.  But, in the long run, I decided to just tighten up the diet and up the training intensity.  I do plan to cut down on the beef and increase the fish.  My birthday is in July, so I plan to hit a new level by then.  It’s on…