DaveGabe puts T-Bol to the TEST.

[snagency]

Originally Posted by DaveGabe24

Gonna have to settle, sorryyyy

uhhh..thanks for that!

Nice PR DG! Dig it!

[DaveGabe24]

Originally Posted by Adjusting

Brb checking my bank account....

Kk, waiting patiently

Originally Posted by B1GinNY82307

hopefully you'll get that Blueprint!

It's been getting lots of exposure as of late and just as you said, it'll be a nice "bridge".

Yea that'd be really nice...either way I'm going to make progress though I'll make sure of that.

Originally Posted by snagency

uhhh..thanks for that!

Nice PR DG! Dig it!

Thanks man, how's everything been with you??

[snagency]

Originally Posted by DaveGabe24

Thanks man, how's everything been with you??

Real good bro..making some gains myself!
Cut time's right around the corner again.. :sigh:

[DaveGabe24]

Originally Posted by snagency

Real good bro..making some gains myself!
Cut time's right around the corner again.. :sigh:

Aaah, it's that time again already?

I might skip the cut part this year, just bite the bullet to hit 230-240.

[bloodsimple1234]

Originally Posted by DaveGabe24

Aaah, it's that time again already?

I might skip the cut part this year, just bite the bullet to hit 230-240.

go for it,I bet you will be happy you did in the end!

that is exactly what I am doing!

[snagency]

Originally Posted by DaveGabe24

I might skip the cut part this year, just bite the bullet to hit 230-240.

WOW, no kidding?
I've been on a mini-bulk for the last week+, 5k cals daily, 9 meals @ 550cals per, every 2hrs. Fun times!
I'll be trimming back down starting tomorrow, gradually till I hit 3k April 1st, then it's time to break out the chain saw..

[DaveGabe24]

Originally Posted by bloodsimple1234

go for it,I bet you will be happy you did in the end!

that is exactly what I am doing!

Yep, everyone wants to be big but no one bites the bullet to get sloppy for a little to be huge. I put on pretty clean weight anyway so I'm not too worried about a kegger or anything

Originally Posted by snagency

WOW, no kidding?
I've been on a mini-bulk for the last week+, 5k cals daily, 9 meals @ 550cals per, every 2hrs. Fun times!
I'll be trimming back down starting tomorrow, gradually till I hit 3k April 1st, then it's time to break out the chain saw..

Haha nice, any plans on a competition any time in the future? My bulk is similar to that, constant struggle to get the cals in

[snagency]

Originally Posted by DaveGabe24

Haha nice, any plans on a competition any time in the future?

I might shoot for the Natural Indiana at the end of summer, and there's a show June 6th that I could be ready for, but timing is not quite right -- tennis starts soon, and I'll be playing baseball & basketball into July too (gotta slim down for these things so I don't tear any muscles this yr!), so I'd rather wait till summer's over and have a chance to focus solely on fine-tuning.

[B1GinNY82307]

You know what you want and I am sure you'll attain it. No doubt dedicated and consistent!

[DaveGabe24]

Originally Posted by snagency

I might shoot for the Natural Indiana at the end of summer, and there's a show June 6th that I could be ready for, but timing is not quite right -- tennis starts soon, and I'll be playing baseball & basketball into July too (gotta slim down for these things so I don't tear any muscles this yr!), so I'd rather wait till summer's over and have a chance to focus solely on fine-tuning.

Ah nice, are you in a few leagues or something? Sounds like a plan to me though, and good luck not tearing anything..stretch stretch stretch hydrate

Originally Posted by B1GinNY82307

You know what you want and I am sure you'll attain it. No doubt dedicated and consistent!

Thanks man, I think 230-240 is really pushin the envelope but would really be some solid size/strength if I could reach it.

[bloodsimple1234]

Originally Posted by DaveGabe24

Ah nice, are you in a few leagues or something? Sounds like a plan to me though, and good luck not tearing anything..stretch stretch stretch hydrate



Thanks man, I think 230-240 is really pushin the envelope but would really be some solid size/strength if I could reach it.

what are you at about right now?

[DaveGabe24]

Originally Posted by bloodsimple1234

what are you at about right now?

Gooood question lol 202-203ish?

[DaveGabe24]

So I went to my physical therapist today for some acute pain in my upper middle back right next to my scapula. He said it is possible that a rib in my thoracic cage is popping off a little bit changing the angle of the muscle so the scapula rubs it.

Also for my SI joint problems he recommended working on my transverse abdominis to keep my whole spine tight because I'm too flexible to the point of instability.

He said since I'm commited this lifting that he recommends doing rotator cuff work and some lower trap work to help stabilize my scapulas when benching.

[kerplunk]

Originally Posted by DaveGabe24

So I went to my physical therapist today for some acute pain in my upper middle back right next to my scapula. He said it is possible that a rib in my thoracic cage is popping off a little bit changing the angle of the muscle so the scapula rubs it.

Also for my SI joint problems he recommended working on my transverse abdominis to keep my whole spine tight because I'm too flexible to the point of instability.

He said since I'm commited this lifting that he recommends doing rotator cuff work and some lower trap work to help stabilize my scapulas when benching.

Good thing you got that checked out.

[DaveGabe24]

Originally Posted by kerplunk

Good thing you got that checked out.

Yeah, got the knots worked on, some heat and stims..feel better now.



Unfortunately other than that I slept all day because I took a percaset on an empty stomach and it really messed me up I just threw up about an hour ago, and eating some toast now...talk about a ****ty diet for the day. Last time I do that, yes

[DaveGabe24]

March 20th
RE - Bench

Incline Bench

• 185 x 10
• 225 x 5
• 225 x 5
• 185 x 10

JM Press

• 135 x 7
• 135 x 9
• 135 x 7
• 135 x 7

Dips

• BW x 10
• BW x 10
• BW x 10

Trap Work


Trip Pushdowns

• Rope
• x 14
• x 12
• Vbar
• x 20

Rotator Cuff Work

Abs

• x 30
• x 20

Stretch

Loooong workout, fried the tris..took it kind of light on the chest. Worked in some trap/RC stuff, and a good stretch. Need to work on keeping my core tight during lifts, will help a lot with my SI joint problems..something I'll need to focus on in the future.


Also would like to announce, I was chosen to log BluePrint for MAN, so I will be starting up a new Log in this section sometime next week...so keep an eye out for that. Before that however, by Sunday I will have up my Final Pics + Final Review for T-Bol..so heads up!

[grace_ou]

Originally Posted by DaveGabe24

So I went to my physical therapist today for some acute pain in my upper middle back right next to my scapula. He said it is possible that a rib in my thoracic cage is popping off a little bit changing the angle of the muscle so the scapula rubs it.

Also for my SI joint problems he recommended working on my transverse abdominis to keep my whole spine tight because I'm too flexible to the point of instability.

He said since I'm commited this lifting that he recommends doing rotator cuff work and some lower trap work to help stabilize my scapulas when benching.

I think every lifter should do rotator cuff work.

[DaveGabe24]

Originally Posted by grace_ou

I think every lifter should do rotator cuff work.

Yep, going to do some serious ab, lower back, RC, and trap work from now on to really build some strong assistant muscles as I get into the heavier lifts.

I read the other day, and really like the sound of it:

"Prehab is easier than Rehab," forget who said it though

[grace_ou]

Originally Posted by DaveGabe24

Yep, going to do some serious ab, lower back, RC, and trap work from now on to really build some strong assistant muscles as I get into the heavier lifts.

I read the other day, and really like the sound of it:

"Prehab is easier than Rehab," forget who said it though

I do alot of prehab. It a smart choice.

[DaveGabe24]

Originally Posted by grace_ou

I do alot of prehab. It a smart choice.

Agreed, and as I commit more and more to this PL'ing stuff I need to start taking care of that aspect of things as well.

[grace_ou]

Originally Posted by DaveGabe24

Agreed, and as I commit more and more to this PL'ing stuff I need to start taking care of that aspect of things as well.

I like this one..
Exercise 1: Internal Rotation on a cable pulley machine (do both arms together at the same time) or with dumbbells (but again, cables are best)

2-3 sets, 30-50 reps, 10-15 pounds (20-25 reps and 5-10 pounds for dumbbells)

Exercise 2: External Rotation on a cable pulley machine or with dumbbells

2-3 sets, 30-50 reps, 10-15 pounds (20-25 reps and 5-10 pounds for dumbbells)

Exercise 3: Cuban Rotation

2-3 sets, 10-12 reps, start off somewhere between a 15 pound to 40 pound bar and go from there

Exercise 4: Scapular Retraction

2-3 sets, 10-15 reps, try dumbbells anywhere between 5-20 pounds and go up from there. Remember to really squeeze those shoulder blades

[DaveGabe24]

Yeah I did external rotations and cubans...didnt bother with the reverse of either

Scap retractions look good too, except I did so much middle trap work would have barely been able to do them.

[DaveGabe24]

March 23rd
Legs

Wide-Stance Box Squats

• 225 x 5
• 275 x 5
• 275 x 5
• 185 x 5
• 185 x 5
• 185 x 5

SLDL

• 135 x 10
• 135 x 10
• 135 x 10

Leg Ext.

• x 20
• x 20

Stretch

Wanted to work on my explosiveness with the box squats, and initiating with my glutes/hips instead of quads. Sitting back as far as possible, so that my shins are actually less than perpendicular [angling away from my feet]. Felt great, the extensions were painful burnout sets, but had to be done.



Final pics were uploaded, will work on the final review of T-Bol and before/after pics tonight after physics!

[bloodsimple1234]

Originally Posted by DaveGabe24

March 23rd
Legs

Wide-Stance Box Squats

• 225 x 5
• 275 x 5
• 275 x 5
• 185 x 5
• 185 x 5
• 185 x 5

SLDL

• 135 x 10
• 135 x 10
• 135 x 10

Leg Ext.

• x 20
• x 20

Stretch

Wanted to work on my explosiveness with the box squats, and initiating with my glutes/hips instead of quads. Sitting back as far as possible, so that my shins are actually less than perpendicular [angling away from my feet]. Felt great, the extensions were painful burnout sets, but had to be done.



Final pics were uploaded, will work on the final review of T-Bol and before/after pics tonight after physics!

good work bro,looking foward to the pics.Physics,I hope the professor is good! I don't find it too fun.

[DaveGabe24]

Originally Posted by bloodsimple1234

good work bro,looking foward to the pics.Physics,I hope the professor is good! I don't find it too fun.

Yeah he's a cool guy, adjunct actually. Works at in the radiology department of UPenn hospital actually.

Final pics came out...alright, not quite as good as I wanted but I think you guys can see a little progress

[eagles56]

been a while since I've checked in but you've stayed strong while dealing with injuries. impressive benching

[DaveGabe24]

http://forum.bodybuilding.com/showth...#post306444961

Check it out

[B1GinNY82307]

Originally Posted by DaveGabe24

So I went to my physical therapist today for some acute pain in my upper middle back right next to my scapula. He said it is possible that a rib in my thoracic cage is popping off a little bit changing the angle of the muscle so the scapula rubs it.

Also for my SI joint problems he recommended working on my transverse abdominis to keep my whole spine tight because I'm too flexible to the point of instability.

He said since I'm commited this lifting that he recommends doing rotator cuff work and some lower trap work to help stabilize my scapulas when benching.

as stated already, good thing that you got this checked out..

Originally Posted by grace_ou

I think every lifter should do rotator cuff work.

Absolutely!! (I learned/learning the hard way.. )

Originally Posted by DaveGabe24

Yep, going to do some serious ab, lower back, RC, and trap work from now on to really build some strong assistant muscles as I get into the heavier lifts.

I read the other day, and really like the sound of it:

"Prehab is easier than Rehab," forget who said it though

Very appropriate..and something that I should have been doing, but what's done is done...

[B1GinNY82307]

Originally Posted by DaveGabe24

http://forum.bodybuilding.com/showth...#post306444961

Check it out

Will be checking it out for sure!!

GREAT LOG DG!!

[DaveGabe24]

Originally Posted by B1GinNY82307

as stated already, good thing that you got this checked out..



Absolutely!! (I learned/learning the hard way.. )



Very appropriate..and something that I should have been doing, but what's done is done...

Originally Posted by B1GinNY82307

Will be checking it out for sure!!

GREAT LOG DG!!

Always appreciate the support man and I hope all is well with the shoulder, lifting, and the fam!

As "late" as it is for us to realize these things, we're still relatively early in our careers so I figure it's better late than never!

I prefer all of the trap work, RC cuff, ab stuff, over foam rolling..it's just so painful