Pacman's Journal for Success

[PaC-mAn8]

3-24-09 - Deadlift Day

Deads (working sets only)
230 x 5
260 x 3
295 x 1

Went for the prescribed reps...because I maxed out today.

335 x 1 (20 lb PR)

Was a grind, but got it. Its been 1 month & 19 days from when I maxed out. I like the progress :D

Back Raises
BW x 12 (3 sets)

Rope Crunches
3 sets

DB Shrugs
80's x 12
80's x 10
55's x 15

Thoughts
Woof........my back is fried.

[Surive123]

Awesome.

[PaC-mAn8]

Awesome.

Damn you are quick.

[thepijj]

wow thats a huge pr, congrats

[Surive123]

Damn you are quick.

Working on a project and doing as much as I can to distract myself.

[PaC-mAn8]

wow thats a huge pr, congrats

Thanks Pijj!

365 comin soon!


Working on a project and doing as much as I can to distract myself.

lol.......I'm kinda the same way :o

[JY_21]

good job on the deadlifts bro!
we both made PR's on them today :D

[PokLim]

Awesome dl pac!

All three of us made prs on them dls today..;)

[theACEofSPADES]

Strong deads man

[The Solution]

Strong as a bull! Very impressive AJ, the hard work and consistency is paying off. now take what your improving on and continue to ride it out bigger and better things are coming!

[liftingbuddy1]

Good work, Ahad! :cool:

As you said, 365 is next! No doubt that you will get it, man! :)

Mike

[PaC-mAn8]

good job on the deadlifts bro!
we both made PR's on them today :D


Awesome dl pac!

All three of us made prs on them dls today..;)


Strong deads man


Strong as a bull! Very impressive AJ, the hard work and consistency is paying off. now take what your improving on and continue to ride it out bigger and better things are coming!


Good work, Ahad! :cool:

As you said, 365 is next! No doubt that you will get it, man! :)

Mike

Thanks a lot guys!

I'm hoping I can get 405 by the end of the year. :)

I'm gonna do it!


3-24-09 - Deadlift Day

Deads (working sets only)
230 x 5
260 x 3
295 x 1

Went for the prescribed reps...because I maxed out today.

335 x 1 (20 lb PR)

Was a grind, but got it. Its been 1 month & 19 days from when I maxed out. I like the progress :D

Back Raises
BW x 12 (3 sets)

Rope Crunches
3 sets

DB Shrugs
80's x 12
80's x 10
55's x 15

Thoughts
Woof........my back is fried.

Today's workout.

[ben3133]

Great job with the PR Ahad. If you can keep up 20lbs every 2 months, you'll get 405 in no time.

[Red_Beard]

good workout today bro. you've gotten a lot more consistent and i've gotta say im proud of you.

[PaC-mAn8]

Great job with the PR Ahad. If you can keep up 20lbs every 2 months, you'll get 405 in no time.

Thanks Ben!

Yup.......405 here I come!


good workout today bro. you've gotten a lot more consistent and i've gotta say im proud of you.

Thanks Teague.

That means a lot man. You've been a real help with getting this far. I'm glad things are moving along well.

[PaC-mAn8]

3-26-09 - Incline Bench Day

Incline Bench (working sets only)
100 x 5
115 x 3
130 x 3

T-Bar Rows
1 Pl x 10
1 Pl + 25 x 10
1 Pl + 35 x 10
2 Pl x 10
1 Pl + 25 x 12

Dips
BW x 10
BW x 7
BW x 5
BW x 3

Shoulder rehab
Internal/external rotations
Shoulder dislocates

Thoughts
Good stuff.

Shoulder update later today.

[AndrewWard123]

Wow awesome journal!

Best of luck mate, skipped through a few pages of the thread and your are doing well mate!

5/3/1 is very interesting indeed. Simple as crap, but works like a charm.

Goodwork!

[theACEofSPADES]

Slap on those 45's next week

[The Solution]

Slap on those 45's next week

+ add some weight to dips. You got the power start putting a DB between your feet/legs and start getting that horseshoe to pop out

[PokLim]

Your incline is pretty strong pacman!!

Keep it up and I agree, time to put some weight on those dips. :D

[PaC-mAn8]

Wow awesome journal!

Best of luck mate, skipped through a few pages of the thread and your are doing well mate!

5/3/1 is very interesting indeed. Simple as crap, but works like a charm.

Goodwork!

Thanks dude! Appreciate the support.

And I agree - 531 is simple, but very effective.


Slap on those 45's next week

Next week is a deload.......the week after - for sure :D


+ add some weight to dips. You got the power start putting a DB between your feet/legs and start getting that horseshoe to pop out


Your incline is pretty strong pacman!!

Keep it up and I agree, time to put some weight on those dips. :D

You guys think so? I don't know TBH.

I was hoping I could hit 15-20 body weighted dips before adding weight. (I actually think I may be able to get 15 when fresh).

[PaC-mAn8]

Shoulder Update

I had a trainer at my gym (somewhat of a rehab expert) take a look at my shoulders.

She didn't really say much - except that she thought it was a RC problem.

She had me lay down on a bench....and do internal/external rotations...and she noticed that I had trouble/pain getting that full ROM at the bottom.

She told me to work my way up in weight - slowly, and strengthen my RC's.

My plan for next weeks deload is to focus on my shoulders.

[T2TL]

Shoulder Update

I had a trainer at my gym (somewhat of a rehab expert) take a look at my shoulders.

She didn't really say much - except that she thought it was a RC problem.

She had me lay down on a bench....and do internal/external rotations...and she noticed that I had trouble/pain getting that full ROM at the bottom.

She told me to work my way up in weight - slowly, and strengthen my RC's.

My plan for next weeks deload is to focus on my shoulders.

I have been doing RC work for a bit and in the past few months have noticed a huge difference. I have a ton of problems with my shoulder and although not 100% there is no tightness or pain for the most part. Just take it easy, don't want to turn something small into a bigger injury.

[PaC-mAn8]

I have been doing RC work for a bit and in the past few months have noticed a huge difference. I have a ton of problems with my shoulder and although not 100% there is no tightness or pain for the most part. Just take it easy, don't want to turn something small into a bigger injury.

Yessir. Gotta look at the long term.

[ben3133]

You guys think so? I don't know TBH.

I was hoping I could hit 15-20 body weighted dips before adding weight. (I actually think I may be able to get 15 when fresh).
You're going for strength, so add weight to dips. It will help your bench press a lot.

My plan for next weeks deload is to focus on my shoulders.
It takes a long time to rehab something like this. But it is essential that you start of very gently, and then slowly work your way up. RC muscles are very easy to injure.

[PaC-mAn8]

You're going for strength, so add weight to dips. It will help your bench press a lot.

It takes a long time to rehab something like this. But it is essential that you start of very gently, and then slowly work your way up. RC muscles are very easy to injure.

Thanks for the advice Ben. I will be doing BOTH of the things you mentioned.

What would be a good weight to start off with for Dips? I'm thinking of a 5x5 with 10-15 lbs?

[MISSINGLINK]

Pacman in the house. Nice pulling

[PaC-mAn8]

Pacman in the house. Nice pulling

Improving everday Link, improving everyday.

:D

[mjw8204]

O hai. What happens in this thread?

[PaC-mAn8]

O hai. What happens in this thread?

Hello sir.

Nice to see you in here.

This is my journal. Madness ensues here.

[Andalite]

Subscribed. Congrats on the Deadlift PR :)

[matthor]

whats the rehab plan? i got a few ideas and i know nwskier is a shoulder expert after his issues!

[PaC-mAn8]

Subscribed. Congrats on the Deadlift PR :)

Thanks dude!


whats the rehab plan? i got a few ideas and i know nwskier is a shoulder expert after his issues!

Would love to hear your ideas.

I was just going to do a shoulder/RC finisher after every workout.






***IN OTHER NEWS - JUST SAW 12 ROUNDS. KICKASS MOVIE!!!!

John Cena is THE MAN!***

http://www.aceshowbiz.com/images/still/12_rounds06.jpg

[ben3133]

What would be a good weight to start off with for Dips? I'm thinking of a 5x5 with 10-15 lbs?
How easy was the set of 10xBW? Assuming that wasn't to failure, 5x5xBW+10lbs should be easy. I'd start with +10lbs only (even if it's easy, for the sake of progression and also for shoulder health), and then aim to add 5lbs each week.

[The Solution]

^^^ Right there, remember you have to judge how you feel and how your form is holding up as you add weight AJ. The body is not a textbook so just play it by ear, and see how it goes.

id keep dips to like 3 x 8

[PaC-mAn8]

How easy was the set of 10xBW? Assuming that wasn't to failure, 5x5xBW+10lbs should be easy. I'd start with +10lbs only (even if it's easy, for the sake of progression and also for shoulder health), and then aim to add 5lbs each week.

This is the plan! Thanks Ben!


^^^ Right there, remember you have to judge how you feel and how your form is holding up as you add weight AJ. The body is not a textbook so just play it by ear, and see how it goes.

id keep dips to like 3 x 8

Yea - I'll make sure to listen to my shoulder CAREFULLY.

[theACEofSPADES]

***IN OTHER NEWS - JUST SAW 12 ROUNDS. KICKASS MOVIE!!!!

John Cena is THE MAN!***

http://www.aceshowbiz.com/images/still/12_rounds06.jpg

Eh, I've never really been a fan of the WWE Production movies...

[matthor]

can you be a bit more specific with what the shoulder issue is? which kind of movements do you feel it is weakest in?

[PaC-mAn8]

can you be a bit more specific with what the shoulder issue is? which kind of movements do you feel it is weakest in?

Well......

MOSTLY its front delt pain. It just seems to get strained pretty quickly. I'll have a hard time doing a front raise, let alone press anything.

I also have a hard time getting the FULL ROM with internal/external rotations.

[nwskier]

You're going for strength, so add weight to dips. It will help your bench press a lot.

It takes a long time to rehab something like this. But it is essential that you start of very gently, and then slowly work your way up. RC muscles are very easy to injure.

Hey Pac - I'd avoid doing any weighted dips for the moment. Dips are probably going to irritate. If you are doing dips, I'd stick with bodyweight (or only add small amount of weight) and make sure you are not going to full ROM (letting elbows go past 90 degrees). I'd be careful w/ dips and pressing until you get the shoulder issue figured out and healed up. Not saying don't do them- I'd just be mindful of weight and ROM.


whats the rehab plan? i got a few ideas and i know nwskier is a shoulder expert after his issues!

I tore my labrum - but different from RC work, but some similarities. Hardly an expert but thanks :o




I was just going to do a shoulder/RC finisher after every workout.


Do RC work before your workout. You want to make sure that the shoulder is warmed up. Have someone coach you on proper shoulder positioning for doing internal/external rotations- could be light DB or cables - but I prefer strength cords. I found it helped me a lot to work with a trainer to get started.

Also - are you doing any of the forward rotations (not sure what they are called) but you hold a light DB in palm of your hand - make an 'L' with your arm. Keep the shoulder stable and rotate your hand forward to 90 degrees while keeping your elbow stable. Do these slow.

I remember reading somewhere that doing RC work prior to benching can be bad - and you should do a different exercise first to warm up the shoulder before bench? Not sure the validity of that comment- but maybe someone else knows the answer.

In light of pressing though- I would avoid Incline and any movements that strain your shoulder. Most back work should be okay - but definitely take it easy on the shoulder.

If there is any doubt and you are not getting good feedback from the trainers, I would probably see an orthopaedic doc to have it checked out. They can prescribe physical therapy orders so you can get a plan put together for recovery.

For now, I'd just lay off the pressing - talk with trainers, get a recovery plan in place and do some stretching. As for supps, Animal Flex or Super Cissus might help out- but not entirely sure they are necessary for RC issue?


Well......

MOSTLY its front delt pain. It just seems to get strained pretty quickly. I'll have a hard time doing a front raise, let alone press anything.

I also have a hard time getting the FULL ROM with internal/external rotations.

Stretching / avoid presses / get with trainer and create a plan of attack :)

Not sure if these will help, but I found Cuban Presses quite beneficial for RC. Check the exercise guide here on the site for a vid.

Good Luck and ping me with any ? - not an expert, but happy to try and help.

EDIT: If it was a full dislocation of the shoulder, you might want to get it checked out by a doc. When I was reading up on shoulder injuries, that was one of the comments often mentioned that would save time in the recovery process.

[Andalite]

If it was a dislocation, let me know. I got way too much experience with those as I have genetically lose shoulder joints. I wrote a thread on this once - with exercises, etc.

If it IS shoulder dislocation, the last thing you want to do is the DC Shoulder exercise. If it is a dislocation, firstly go see a doctor. But, if you want to avoid the surgery then you are going to have to learn to do a lot of rehab and prehab work. Read up on EVERYTHING Mike Robertson and Eric Cressey have on this - their work is gold. It's helped me immensely. You will also need to go back to doing heavy strict military presses because this will help "contain" your shoulder. But see a doctor. Then do the reading. You'll be able to develop a plan of attack from thereon.

[PaC-mAn8]

Hey Pac - I'd avoid doing any weighted dips for the moment. Dips are probably going to irritate. If you are doing dips, I'd stick with bodyweight (or only add small amount of weight) and make sure you are not going to full ROM (letting elbows go past 90 degrees). I'd be careful w/ dips and pressing until you get the shoulder issue figured out and healed up. Not saying don't do them- I'd just be mindful of weight and ROM.



I tore my labrum - but different from RC work, but some similarities. Hardly an expert but thanks :o



Do RC work before your workout. You want to make sure that the shoulder is warmed up. Have someone coach you on proper shoulder positioning for doing internal/external rotations- could be light DB or cables - but I prefer strength cords. I found it helped me a lot to work with a trainer to get started.

Also - are you doing any of the forward rotations (not sure what they are called) but you hold a light DB in palm of your hand - make an 'L' with your arm. Keep the shoulder stable and rotate your hand forward to 90 degrees while keeping your elbow stable. Do these slow.

I remember reading somewhere that doing RC work prior to benching can be bad - and you should do a different exercise first to warm up the shoulder before bench? Not sure the validity of that comment- but maybe someone else knows the answer.

In light of pressing though- I would avoid Incline and any movements that strain your shoulder. Most back work should be okay - but definitely take it easy on the shoulder.

If there is any doubt and you are not getting good feedback from the trainers, I would probably see an orthopaedic doc to have it checked out. They can prescribe physical therapy orders so you can get a plan put together for recovery.

For now, I'd just lay off the pressing - talk with trainers, get a recovery plan in place and do some stretching. As for supps, Animal Flex or Super Cissus might help out- but not entirely sure they are necessary for RC issue?



Stretching / avoid presses / get with trainer and create a plan of attack :)

Not sure if these will help, but I found Cuban Presses quite beneficial for RC. Check the exercise guide here on the site for a vid.

Good Luck and ping me with any ? - not an expert, but happy to try and help.

EDIT: If it was a full dislocation of the shoulder, you might want to get it checked out by a doc. When I was reading up on shoulder injuries, that was one of the comments often mentioned that would save time in the recovery process.


If it was a dislocation, let me know. I got way too much experience with those as I have genetically lose shoulder joints. I wrote a thread on this once - with exercises, etc.

If it IS shoulder dislocation, the last thing you want to do is the DC Shoulder exercise. If it is a dislocation, firstly go see a doctor. But, if you want to avoid the surgery then you are going to have to learn to do a lot of rehab and prehab work. Read up on EVERYTHING Mike Robertson and Eric Cressey have on this - their work is gold. It's helped me immensely. You will also need to go back to doing heavy strict military presses because this will help "contain" your shoulder. But see a doctor. Then do the reading. You'll be able to develop a plan of attack from thereon.

HOLY SMOKES!

Thanks for the response guys.

I will update/respond to you guys in just a sec - putting the workout up.

[PaC-mAn8]

3-29-09 - Military Press Day

Military Press (working sets only)
65 x 5
75 x 3
85 x 5 (+4 reps)

DB Rows
60's x 12/12
75's x 8/8
100's x 5/5...god, my grip.

Dips
BW x 5
BW + 10 x 5x5

Shoulder rehab
Shoulder horn
Dislocates
face pulls
internal/external rotations

Thoughts
Today was BY FAR - one of the best workouts I've ever had.

I had the WORST day at work today.....and I even declined to lift with my partner after work.

After taking a 2 hr nap.....I woke up - ate & decided to lift by myself. The gym was nearly empty - so I had everything to myself.

Military presses - felt awesome! My shoulder felt great.

Dips - HOLY **** this was EASYYYY! Thanks to Ben & Bob who convinced me to throw some weight on those. I also used the Bob way of doing the weighted dips :D ;)

DB Rows - there is a reason I love this exercise. **** is so CASH.

The rehab work went really well......the shoulder horn is awesome.

I decided to test out the shoulder & benched today. This might not have been the brightest idea - but I did. And I even benched wider than I usually do. Surprisingly.....it went REALLY WELL. Shoulder held up well - and benching that wide actually felt easier. Hit 135 for a few reps - felt like CAKE.

[theACEofSPADES]

So what happened to your shoulders???

[PaC-mAn8]

So what happened to your shoulders???

Well, they seemed to strain really badly whenever I benched. I think it also has PARTLY to do with the fact that I sleep awkwardly & sometimes my shoulder gets fuked up from that.

I have weak shoulders in general - and I was also careless with warm ups & stuff in the past.

[PaC-mAn8]

nwskier, andalite - thank you guys for the detailed response.

The shoulders seem to get better everyday but they have there bad times. Honestly - I think its a mix of things.

1. The way I sleep. I usually wake up with a loss of feeling in a certain side of my body because all my weight is on that side for the whole night.
2. Not warming up properly.
3. Not focusing on my rotators.
4. too much pressing, not enough back work.

I will improve my ways - and I'm sure everything will work out. Its not as bad as I made it out to be. I was just kinda scared - because this is my first injury.

[Andalite]

nwskier, andalite - thank you guys for the detailed response.

The shoulders seem to get better everyday but they have there bad times. Honestly - I think its a mix of things.

1. The way I sleep. I usually wake up with a loss of feeling in a certain side of my body because all my weight is on that side for the whole night.
2. Not warming up properly.
3. Not focusing on my rotators.
4. too much pressing, not enough back work.

I will improve my ways - and I'm sure everything will work out. Its not as bad as I made it out to be. I was just kinda scared - because this is my first injury.
The thing with injuries of this sort is that every once in a while they tend to rear their ugly heads and each time they resurface they are worse than before.

So, I stick to what I said earlier: go find the shoulder saver articles by Eric Cressey and Mike Robertson. Both go indepth into shoulder strengthening.

You mentioned not warming up, etc - everything is covered in their articles. Read them. I'm serious. You should read them.

[PaC-mAn8]

Andalite - I am reading them as I type.

[Andalite]

Andalite - I am reading them as I type.
Good stuff, dude. I am sure they will help you. Exercises like
- Overhead Shrugs
- Facepulls
- Push-up Plus (scapular push-ups)
are great to build shoulder stability.

[PaC-mAn8]

Good stuff, dude. I am sure they will help you. Exercises like
- Overhead Shrugs
- Facepulls
- Push-up Plus (scapular push-ups)
are great to build shoulder stability.

Apparently the seated row is great too. Hmmmm.

[matthor]

good man Cap. Get to those articles. Cressey is excellent with this type of rehab stuff. both he and mike are really good at mobility and warm ups too. Definitely read and implement their ideas.

Looks like andalite and tim delivered for me ;)

Solid pressing though - thats a good sign

[Andalite]

good man Cap. Get to those articles. Cressey is excellent with this type of rehab stuff. both he and mike are really good at mobility and warm ups too. Definitely read and implement their ideas.

Looks like andalite and tim delivered for me ;)

Solid pressing though - thats a good sign
Yeah I am a huge fan of Cressey and Robertson. Once I save up enough I am gonna buy Robertson's Bulletproof Knees.

[nwskier]

good man Cap. Get to those articles. Cressey is excellent with this type of rehab stuff. both he and mike are really good at mobility and warm ups too. Definitely read and implement their ideas.

Looks like andalite and tim delivered for me ;)

Solid pressing though - thats a good sign

dammit, does that mean we owe you poptarts now too? oh wait... nevermind, you got a full ration already :p


Good news on the bench, but seriously take it easy. Andalite speaks the truth. Read up and implement - and monitor your progress.

[ben3133]

Hey Pac - I'd avoid doing any weighted dips for the moment. Dips are probably going to irritate. If you are doing dips, I'd stick with bodyweight (or only add small amount of weight) and make sure you are not going to full ROM (letting elbows go past 90 degrees)
I disagree with the underlined part. I think there is nothing to stop him adding weight, provided he doesn't get his shoulders in an awkward position.

Dips - HOLY **** this was EASYYYY! Thanks to Ben & Bob who convinced me to throw some weight on those. I also used the Bob way of doing the weighted dips :D ;)
Told you. Everyone thinks of 10lbs as heaps of weight to add - but it's barely anything. Add 5lbs each week and we'll see the +45lbs in no time.

I decided to test out the shoulder & benched today. This might not have been the brightest idea - but I did. And I even benched wider than I usually do. Surprisingly.....it went REALLY WELL. Shoulder held up well - and benching that wide actually felt easier. Hit 135 for a few reps - felt like CAKE.
Wide grip with bad shoulders makes me nervous.

[The Solution]

1. Strap up on DB Rows
2. DB's between the legs for Dips = MONEY! Because of that I will get you a video today of how I roll, but with a 95lb DB :)

3. Your the ****!

- Bob

[whitesox3223]

**** is so CASH

lmao




and power naps ftw

[PaC-mAn8]

Yeah I am a huge fan of Cressey and Robertson. Once I save up enough I am gonna buy Robertson's Bulletproof Knees.

I learned some vital things from a couple of those T Nation articles.


dammit, does that mean we owe you poptarts now too? oh wait... nevermind, you got a full ration already :p


Good news on the bench, but seriously take it easy. Andalite speaks the truth. Read up and implement - and monitor your progress.

I will.


I disagree with the underlined part. I think there is nothing to stop him adding weight, provided he doesn't get his shoulders in an awkward position.

Told you. Everyone thinks of 10lbs as heaps of weight to add - but it's barely anything. Add 5lbs each week and we'll see the +45lbs in no time.

Wide grip with bad shoulders makes me nervous.

I was kind of skeptical at first with the bench too......but we'll see how everything pans out.


1. Strap up on DB Rows
2. DB's between the legs for Dips = MONEY! Because of that I will get you a video today of how I roll, but with a 95lb DB :)

3. Your the ****!

- Bob

95 lb DB between your legs? WTF? You need a dipping belt.

And I'll get there sooner than you think :D

And thanks Bob. lol.

[MISSINGLINK]

3-29-09 - Military Press Day

Military Press (working sets only)
65 x 5
75 x 3
85 x 5 (+4 reps)

DB Rows
60's x 12/12
75's x 8/8
100's x 5/5...god, my grip.

Dips
BW x 5
BW + 10 x 5x5

Shoulder rehab
Shoulder horn
Dislocates
face pulls
internal/external rotations

Thoughts
Today was BY FAR - one of the best workouts I've ever had.

I had the WORST day at work today.....and I even declined to lift with my partner after work.

After taking a 2 hr nap.....I woke up - ate & decided to lift by myself. The gym was nearly empty - so I had everything to myself.

Military presses - felt awesome! My shoulder felt great.

Dips - HOLY **** this was EASYYYY! Thanks to Ben & Bob who convinced me to throw some weight on those. I also used the Bob way of doing the weighted dips :D ;)

DB Rows - there is a reason I love this exercise. **** is so CASH.

The rehab work went really well......the shoulder horn is awesome.

I decided to test out the shoulder & benched today. This might not have been the brightest idea - but I did. And I even benched wider than I usually do. Surprisingly.....it went REALLY WELL. Shoulder held up well - and benching that wide actually felt easier. Hit 135 for a few reps - felt like CAKE.

Nice work PacMan. Take care of that shoulder.

[JY_21]

lol i guess the shoulders feeling a lot better man!
i have the same problem with you.. i always sleep on my side and whenever i wake up sometimes it gets all screwed up
solid numbers!

[Lifeman89]

3-29-09 - Military Press Day

Military Press (working sets only)
65 x 5
75 x 3
85 x 5 (+4 reps)

DB Rows
60's x 12/12
75's x 8/8
100's x 5/5...god, my grip.

Dips
BW x 5
BW + 10 x 5x5

Shoulder rehab
Shoulder horn
Dislocates
face pulls
internal/external rotations

Thoughts
Today was BY FAR - one of the best workouts I've ever had.

I had the WORST day at work today.....and I even declined to lift with my partner after work.

After taking a 2 hr nap.....I woke up - ate & decided to lift by myself. The gym was nearly empty - so I had everything to myself.

Military presses - felt awesome! My shoulder felt great.

Dips - HOLY **** this was EASYYYY! Thanks to Ben & Bob who convinced me to throw some weight on those. I also used the Bob way of doing the weighted dips :D ;)

DB Rows - there is a reason I love this exercise. **** is so CASH.

The rehab work went really well......the shoulder horn is awesome.

I decided to test out the shoulder & benched today. This might not have been the brightest idea - but I did. And I even benched wider than I usually do. Surprisingly.....it went REALLY WELL. Shoulder held up well - and benching that wide actually felt easier. Hit 135 for a few reps - felt like CAKE.

glad to see the progres... but wtf seriously... stop with the chipotle and get a ****ing big mac!

[nwskier]

I disagree with the underlined part. I think there is nothing to stop him adding weight, provided he doesn't get his shoulders in an awkward position.


I'd agree with that on the notion of being aware of how the front delt continues to feel and keeping good form. If it starts to cause discomfort, then stop.

[PokLim]

Great job getting in there and owning it pac. :). That's how it's done!!!

[PaC-mAn8]

Nice work PacMan. Take care of that shoulder.


lol i guess the shoulders feeling a lot better man!
i have the same problem with you.. i always sleep on my side and whenever i wake up sometimes it gets all screwed up
solid numbers!


glad to see the progres... but wtf seriously... stop with the chipotle and get a ****ing big mac!


I'd agree with that on the notion of being aware of how the front delt continues to feel and keeping good form. If it starts to cause discomfort, then stop.


Great job getting in there and owning it pac. :). That's how it's done!!!

Thanks a lot guys.

I went to my physician today - and he referred me to an orthopedic. I will be seeing him ASAP.

[matthor]

keep us posted!

[bigla2004]

Take care of that shoulder my man!

[2 D]

Sucks about the shoulder Ahad, hope all is well with it!

[PaC-mAn8]

keep us posted!


Take care of that shoulder my man!


Sucks about the shoulder Ahad, hope all is well with it!

Thanks for the support fellas.

I'll get past this - no worries.

[Surive123]

I ate three double cheeseburgers today.

[theACEofSPADES]

I ate three double cheeseburgers today.

strong bulk

[Surive123]

strong bulk

strong not eating over 1k cals for 3 days.


Strong not eating anything but cold oats for three days.


I deserved it.. :D

[Andalite]

Good luck with the Doc.

[PaC-mAn8]

Just got back from deadlift day (deload). Deads + some high rep leg presses and that was all.

Boring but I got it done. In & out within 30 minutes.

Doc app tomorrow :o Praying for the best.


Good luck with the Doc.

Thanks man.

[PaC-mAn8]

Visit with the Orthopedic

It took 5 minutes...lol.

The doc said the following...

1. My shoulders are really weak (he had me push against his arms and whatnot), which is caused by the injury.
2. He said its an RC issue.
3. No pressing, or anything that hurts for one month (goddamnit)
4. Rehab exercises
5. Its not a tear or anything of the like
6. Ice & Tylenol

Now - time for a plan.

Guess this is a good time to bring up the wheels.

I need ideas - matt, tim, andalite...??

[PokLim]

TIME TO BRING UP THE LEGS BABY!!

I have no clue what to do in this situation though, sorry. :o

[bigla2004]

Visit with the Orthopedic

It took 5 minutes...lol.

The doc said the following...

1. My shoulders are really weak (he had me push against his arms and whatnot), which is caused by the injury.
2. He said its an RC issue.
3. No pressing, or anything that hurts for one month (goddamnit)
4. Rehab exercises
5. Its not a tear or anything of the like
6. Ice & Tylenol

Now - time for a plan.

Guess this is a good time to bring up the wheels.

I need ideas - matt, tim, andalite...??

Can you still deadlift or does that cause too much stress from holding heavy loads?

[PaC-mAn8]

Can you still deadlift or does that cause too much stress from holding heavy loads?

I am still good to deadlift. It doesn't hurt my shoulder at all.

Anything that puts pressure on my front delt seems to really hurt. Sometimes if I hold the bar too close on Squats - its painful. Thats about it though.

I think I can still do upper back work + tricep work too...

[PaC-mAn8]

This is what I was thinking......

Deads (531) + assistance
Squats (531) + assistance
Back day (maybe some chest isolation?)
Arm day

with shoulder rehab stuff mixed in.

*not in order

[Surive123]

I need ideas - matt, tim, andalite...??

Alright.

[theACEofSPADES]

Visit with the Orthopedic

It took 5 minutes...lol.

The doc said the following...

1. My shoulders are really weak (he had me push against his arms and whatnot), which is caused by the injury.
2. He said its an RC issue.
3. No pressing, or anything that hurts for one month (goddamnit)
4. Rehab exercises
5. Its not a tear or anything of the like
6. Ice & Tylenol

Now - time for a plan.

Guess this is a good time to bring up the wheels.

I need ideas - matt, tim, andalite...??

Looks like your legs are gonna be huge

[bwelch1985]

Hey, back and legs are what it's all about anyways!:)

[PaC-mAn8]

Alright.

Wow, you're so sensitive.


Looks like your legs are gonna be huge


Hey, back and legs are what it's all about anyways!:)

I'm sure they'll become huge in 4 weeks :rolleyes:

[Surive123]

You're sarcasm detector must be broken.

[PaC-mAn8]

You're sarcasm detector must be broken.

It is, actually.

[PaC-mAn8]

Hate to do this.

But you guys will be getting linked to another log soon....:o

I won Universal's EAA Stack so I have to make a seperate log for it....and it'll be pretty long :o

[thepijj]

at least you've got it figured out though

[theACEofSPADES]

Hate to do this.

But you guys will be getting linked to another log soon....:o


http://i232.photobucket.com/albums/ee148/TheSieclops20/Avatars/cold.gif

[PaC-mAn8]

http://i232.photobucket.com/albums/ee148/TheSieclops20/Avatars/cold.gif

hahahaha.

Chris, you got some of the best gifs/pics ever dude.

[theACEofSPADES]

hahahaha.

Chris, you got some of the best gifs/pics ever dude.

http://i232.photobucket.com/albums/ee148/TheSieclops20/1236395368207.jpg

[PaC-mAn8]

Eh, I need something with less make up Chris.

[theACEofSPADES]

http://i232.photobucket.com/albums/ee148/TheSieclops20/Photo217jpg03_19_46_197_anonib.jpg

[PaC-mAn8]

Bump.

[theACEofSPADES]

Bump.

http://i232.photobucket.com/albums/ee148/TheSieclops20/Avatars/Bump.jpg

[PaC-mAn8]

Visit with the Orthopedic

It took 5 minutes...lol.

The doc said the following...

1. My shoulders are really weak (he had me push against his arms and whatnot), which is caused by the injury.
2. He said its an RC issue.
3. No pressing, or anything that hurts for one month (goddamnit)
4. Rehab exercises
5. Its not a tear or anything of the like
6. Ice & Tylenol

Now - time for a plan.

Guess this is a good time to bring up the wheels.

I need ideas - matt, tim, andalite...??

Bump.

[liftingbuddy1]

Bump.

Read about this and very sorry to hear, Ahad. :(

Time to bring up the wheels, ehh? Sounds like a plan, man. Out of curiosity, why did the doctor say no pressing for one month, how did he decide this time period? Was it based on the serverity of the issue? And if so, how severe is it (yes, I've read #5)?

SQUAT!! :)

Mike

[PaC-mAn8]

Read about this and very sorry to hear, Ahad. :(

Time to bring up the wheels, ehh? Sounds like a plan, man. Out of curiosity, why did the doctor say no pressing for one month, how did he decide this time period? Was it based on the serverity of the issue? And if so, how severe is it (yes, I've read #5)?

SQUAT!! :)

Mike

He said anywhere from 4-6 weeks depending on how I felt. He said I just need to lay off the overload on the RC's and give them time to catch up by strengthening them.

Thanks Mike.

[liftingbuddy1]

He said anywhere from 4-6 weeks depending on how I felt. He said I just need to lay off the overload on the RC's and give them time to catch up by strengthening them.

Thanks Mike.

Ahh, I see. Well, I guess there will be a lot of internal and external rotations as well as band stretches? :)

I have no doubt in my mind that when you get back to your pressing, they will skyrocket with ease. :)

Mike

[PaC-mAn8]

Ahh, I see. Well, I guess there will be a lot of internal and external rotations as well as band stretches? :)

I have no doubt in my mind that when you get back to your pressing, they will skyrocket with ease. :)

Mike

Yes.

And hopefully. Thanks Mike.

[nwskier]

Visit with the Orthopedic

It took 5 minutes...lol.

The doc said the following...

1. My shoulders are really weak (he had me push against his arms and whatnot), which is caused by the injury.
2. He said its an RC issue.
3. No pressing, or anything that hurts for one month (goddamnit)
4. Rehab exercises
5. Its not a tear or anything of the like
6. Ice & Tylenol

Now - time for a plan.

Guess this is a good time to bring up the wheels.

I need ideas - matt, tim, andalite...??

I think of lot has been covered already. Good to hear that it's really not much and just need to work on strengthening your back / RC.

One month is really short time frame so don't worry about lack of pressing.

Best word of advice is to be vigilant and consistant with your rehab work. Spend the time on it, no matter how boring or lame it might appear/seem. It will make all the difference.

And yeah, back, legs & core work FTW!

[PaC-mAn8]

EAA Stack Log...

http://forum.bodybuilding.com/showthread.php?p=311441691#post311441691

All workouts will be found there from now on.

[Surive123]

http://i232.photobucket.com/albums/ee148/TheSieclops20/1236395368207.jpg


EAA Stack Log...

http://forum.bodybuilding.com/showthread.php?p=311441691#post311441691

All workouts will be found there from now on.

Can the girls still be posted here?


Chris, do work son!

[Andalite]

IMO, you should continue with 5/3/1 except make it into a 3x a week time-frame with all your rehab/prehab exercises being on one of the 3 days. So, your format could me:

Monday: Deadlift Day (contrary to everyone else I believe in hitting this exercise on the first day)
Wednesday: Rehab/Prehab Day
Friday: Squat Day

I wanted to ask you: are you allowed to do pull-ups? What rehab exercises has he asked you to start doing?

[matthor]

ill give you some more shoulder details when i sober - still love you!

[PaC-mAn8]

Thanks Andalite, matt (lol)

I will be doing DC for a little while....

[LSU1]

dc eh?

that should be interesting.....

[PaC-mAn8]

dc eh?

that should be interesting.....

Yea...I think I've finally hit that mental level where I know I can do it.

All workouts are going to be in the other log though.

[thepijj]

Yea...I think I've finally hit that mental level where I know I can do it.

All workouts are going to be in the other log though.

dc? I thought you advocated against that?

[PaC-mAn8]

dc? I thought you advocated against that?

I never advocated training to failure for pure strength.........but I guess its something different to try.

I did Max OT a little while back & had good results with it. We'll see how it goes.

[bigAFG416]

I never advocated training to failure for pure strength.........but I guess its something different to try.

I did Max OT a little while back & had good results with it. We'll see how it goes.

DC eh...I've been contemplating it as well.

[2 D]

Hey Ahad, whats been going on bud?

[PaC-mAn8]

Hey Ahad, whats been going on bud?

Sup Andy!? :D

Not much man....gotta new supp log up :o

Changing programs........after 13 weeks of 531.

[Andalite]

IMO (if it means anything), stick with 5/3/1.

[PaC-mAn8]

IMO (if it means anything), stick with 5/3/1.

LOL, I think I'm going to. DC didn't go as planned today. This **** ain't for me.

[2 D]

Sucks getting into a new program and not having it work like you thought it would. Find something that will make you happy and nail it.

[Surive123]

Can the girls still be posted here?


Chris, do work son!

qft.

[PaC-mAn8]

Sucks getting into a new program and not having it work like you thought it would. Find something that will make you happy and nail it.

back to 531.

[PaC-mAn8]

qft.

http://i40.tinypic.com/11k9xer.jpg

[Surive123]

http://i40.tinypic.coer.jpg

saw this enough in 'this thread'

approval not given.

chris is so much better at choosing hotties than you.

[PaC-mAn8]

saw this enough in 'this thread'

approval not given.

chris is so much better at choosing hotties than you.

dont care. she's ridiculously hot.

And I don't want this journal turning into a pic thread.

[Surive123]

dont care. she's ridiculously hot.

And I don't want this journal turning into a pic thread.

:confused:

[PaC-mAn8]

:confused:

I DONT want this journal to become a pic fest.

I'm eventually going to come back to it.

[Andalite]

dont care. she's ridiculously hot.

And I don't want this journal turning into a pic thread.
:(


LOL, I think I'm going to. DC didn't go as planned today. This **** ain't for me.

I figured as much.

[Surive123]

I DONT want this journal to become a pic fest.

I'm eventually going to come back to it.

I'm just joking with you.

[theACEofSPADES]

chris is so much better at choosing hotties than you.

:cool: