Swuuu says its time to get some size back and then some!

[wishiwasdivin]

Good to see you post swuu daddy

[qstick99]

Good to see you back Swuuu, hope all is good my friend.

[JSClen]

never leave us Swuuu!

[Swuuu]

no problem brotha, hope all is well!

Yea buddy. Just really busy with work so I haven't been as active as I have been in the past but I'm going to be posting more often now.

Good to know that you're still around and training! I'm sure that you're much better off being busy at work than not busy at work

haha very true. It gets stressful and a little hectic but sometimes that beats the boredom of an empty gym.

Good to see you post swuu daddy

I knew you missed me

Good to see you back Swuuu, hope all is good my friend.

Thanks Q! Always appreciate ya!

never leave us Swuuu!

lol . Hope your training is going well post OP!


TODAYS SESSION

Hammies:

Dumbbell SLDL: Love these more than the bar most of the time. 2 warmups and 1 set to failure with 75's
Deep Squats: 2 warmups and 2 sets with 135
Sumo Squats: 1 warmup and 2 sets with 100 lb dumbbell.

Hammies were toasted!!

Traps:

Dumbbell Shrugs: 2 warmups and 1 set to failure with 90's

Abs:

Scissor Kicks: 4 sets.


Forearms:

Reverse Dumbbell Wrist Curls: 3 sets with 15 lbs.

Thats all folks!

Hope everyone is having a great weekend. Mine is cool so far.

[fittofattofit]

All that DB work would have burned the sh!te out of your forearms! DBs are great for squats and SLDLs though because they force you to get a lot deeper than with a BB and that extra range really helps recruit the hammies

[robert5891]

All that DB work would have burned the sh!te out of your forearms! DBs are great for squats and SLDLs though because they force you to get a lot deeper than with a BB and that extra range really helps recruit the hammies

Yes they do...but I love using DBs!

Glad to have you back Swuuu!

[Swuuu]

All that DB work would have burned the sh!te out of your forearms! DBs are great for squats and SLDLs though because they force you to get a lot deeper than with a BB and that extra range really helps recruit the hammies

yea even light dumbbells definitely feel challenging.

Yes they do...but I love using DBs!

Glad to have you back Swuuu!

Love me some dumbbells . I have always been more comfortable with them then the bar no matter how many times I do the big 3 with the bar i am always more comfortable with the dumbbells.


YESTERDAYS SESSION:

Biceps:

Dumbbell Curls: 2 warmups and 2 sets with 30's
Concentration Curls: 2 warmups and 1 set to failure with 25lbs
Hammers: 1 warmup and 1 set to failure with 40's

Abs:

Hanging Leg Raises: 3 sets.

Very good bro day here. Biceps are still feeling fatigued actually but aren't sore.


TODAYS SESSION:

Back:

T bar rows: 2 warmups and 1 set to failure with 3 plates
One arm Row: 2 warmups and 1 set to failure with 85lbs.
two arm rows: 1 warmup and 2 sets with 50's
Deads: 1 warmup and 3 sets with 205. Kept it light cuz deads really bother my back.

Calves:

Standing Calf Raises: 2 warmups and 2 sets to failure with 120lbs.

Forearms:

Reverse Wrist Dumbbell Curls: 3 sets with 15 lbs.


Everything is really feeling fried now . But in a good way!! Hope everyone had a great weekend. Holidays are fastly approaching. Who is gonna get fat? lol

[wishiwasdivin]

Glad to see posting up some training swuu daddy.

[fittofattofit]

Everything is really feeling fried now . But in a good way!! Hope everyone had a great weekend. Holidays are fastly approaching. Who is gonna get fat? lol

I'm already fat
Good bro work for the bis and abs ... I'm still jealous of that avi ... bis and forearms look big and cut and I just look blobby
Using some solid weight for those rows Swuuu ... 85lbs for the single arm rows and 3 plates for the T bars for that awesome lat pump

[gallagnm]

way to kill it brotha! And whos gonna get fat? I will, I will take one for the team.. i will

[lschepis]

OMG...a workout. Gonna have those DOMS big time since u haven't worked out in what...2 months?

[Swuuu]

Glad to see posting up some training swuu daddy.

Ain't nuttin to it but to do it

I'm already fat

Good bro work for the bis and abs ... I'm still jealous of that avi ... bis and forearms look big and cut and I just look blobby
Using some solid weight for those rows Swuuu ... 85lbs for the single arm rows and 3 plates for the T bars for that awesome lat pump

Looks are deceiving ��. I'm sure you look better than you think!

Thanks man. Gonna try to concentrate on strength a little more. Something I've never cared about.

way to kill it brotha! And whos gonna get fat? I will, I will take one for the team.. i will

Ok I'm gonna write that down .

-All the fatness goes to gallagnm!

OMG...a workout. Gonna have those DOMS big time since u haven't worked out in what...2 months?

Still not sore lol. Nope I've still been training just haven't been on here as much cuz I've been really busy with work but now I'm back!!


YESTERDAYS SESSION:

Shoulders:

Standing Dumbbell Presses: 2 warmups and 2 sets with 40's. Cant go any heavier than that without it hurting my back.
Rear Dumbbell Raises: 2 warmups and 2 sets with 20's
Side Laterals ROM and Partial: 1 warmup and 1 set to failure on each with 20's and 40's respectively.


Forearms:

Reverse Wrist Dumbbell Curls: 3 sets with 15lbs


Abs:

Cable Crunches: 4 sets with 110 lbs.

Thats all folks destroyed the deltssss. Heck of a burn! .

[fittofattofit]

Thanks man. Gonna try to concentrate on strength a little more. Something I've never cared about.

Just looking for a change?
Have you ever done a strength programme for squats, deads and benching before? I remember pics from when you were around 200lbs and you looked plenty strong then. What was the heaviest you have lifted before?

YESTERDAYS SESSION:

Shoulders:

Standing Dumbbell Presses: 2 warmups and 2 sets with 40's. Cant go any heavier than that without it hurting my back.
Rear Dumbbell Raises: 2 warmups and 2 sets with 20's
Side Laterals ROM and Partial: 1 warmup and 1 set to failure on each with 20's and 40's respectively.

Good work for the delts Swuuu ... I'd have no chance of shoulder pressing 40lb DBs

[Swuuu]

Just looking for a change?
Have you ever done a strength programme for squats, deads and benching before? I remember pics from when you were around 200lbs and you looked plenty strong then. What was the heaviest you have lifted before?

Yup I think its time to start caring more. Nope never cared about how much weight I moved even when I first started. It was always more about feeling the muscles and getting that pump (that MMC). So nothing even worth listing so its time to change that a little lol. I guess the only thing that might be worth listing is I have always been pretty strong on flyes. I used to warm up with 50's on an incline and work my way up to 80-90's and with solid form too.

Good work for the delts Swuuu ... I'd have no chance of shoulder pressing 40lb DBs

Well thats only cuz of all the injuries you have had and surgeries you have had. Most guys probably warm up with 40's. Not so much standing though lol but you get what I mean. Don't sell yourself short there fit .

11/19 SESSION

Decided to do just a little bit more for shoulders because my shoulders were bothering me while i was pressing so I decided to do more presses today lol. hold on now i know what you all are thinking. I went even lighter cuz i just wanted to finish them off where I left them the day before.

Standing Shoulder Presses: 2 sets with 25's. Totally burnt them out.

Little bit of chest at home so I couldn't really do much with the weights that I have. Did about 5 sets of pushups and 4 sets of floor presses with 35's. That was all for chest.

Abs:

Scissor Kicks: 3 sets.


YESTERDAYS SESSION:

Was mostly a family day so I just did a real quick session for calves and that was all.

Seated Calf Raises: 2 warmups and 4 sets with 1 35 a side.

Thats all folks.

Hope everyone has a great weekend! TGIF!!! Man i loved those shows back in the day haha.

[fittofattofit]

Yup I think its time to start caring more. Nope never cared about how much weight I moved even when I first started. It was always more about feeling the muscles and getting that pump (that MMC). So nothing even worth listing so its time to change that a little lol. I guess the only thing that might be worth listing is I have always been pretty strong on flyes. I used to warm up with 50's on an incline and work my way up to 80-90's and with solid form too.

Über cool Swuuubrah to be doing flyes with 90s! I'm flat chat with the 45s

Decided to do just a little bit more for shoulders because my shoulders were bothering me while i was pressing so I decided to do more presses today lol. hold on now i know what you all are thinking. I went even lighter cuz i just wanted to finish them off where I left them the day before.

Standing Shoulder Presses: 2 sets with 25's. Totally burnt them out.

Little bit of chest at home so I couldn't really do much with the weights that I have. Did about 5 sets of pushups and 4 sets of floor presses with 35's. That was all for chest.

I think shoulders respond well to lots of volume and lighter weights ... it's been my modus operandi since all the ops although I do get lazy. Do you have any imbalance in strength between your shoulders? I'm thinking that all the tennis would give you a strong RC, but probably on the right
Nothing wrong with push-ups ... did 100 of them yesterday and I've got the best boob DOMS I can remember for years

[gallagnm]

nice quick and to the point sessions brotha!

[Swuuu]

Über cool Swuuubrah to be doing flyes with 90s! I'm flat chat with the 45s

Yea thats my only good lift really lol. I bet you would be able to lift a lot more if not for all your injuries so don't feel so bad

I think shoulders respond well to lots of volume and lighter weights ... it's been my modus operandi since all the ops although I do get lazy. Do you have any imbalance in strength between your shoulders? I'm thinking that all the tennis would give you a strong RC, but probably on the right
Nothing wrong with push-ups ... did 100 of them yesterday and I've got the best boob DOMS I can remember for years

Actually I've got a lot of injuries as well but not as serious as yours. They are more what you would probably call nagging injuries. Although you can tear your rotator cuff and it can still function without having to get surgery. Depending on how badly it was torn of course. I think mine is torn. I know there is definitely something wrong there but I haven't gotten any surgery on it yet. Both sides are pretty even I think.

Yea but now I'm gonna try and move some more weight at times . Love me some pushups for sure!!

nice quick and to the point sessions brotha!

Yea buddy. Gotta get it especially if you are crunched for time. No BS!!!


11/21 SESSION

Rest day. Hangout with my family and didn't feel like doing any training.


YESTERDAYS SESSION:

Boobs:

Another quick boob session here.

Pushups: about 5 sets
Flat Floor Presses: This time with a barbell. 2 warmups and 3 sets with 185.

Quads:

A little pump for the quads.

Hex Bar Squats: 2 warmups and 3 sets with 65lbs a side.
Squats: 1 warmup and 2 sets with 175. Cant lift heavy on this because of my back so this is good enough for me.


Abs:

Hanging Leg Raises: 3 sets.

Thats all folks. Another brief but nice and intense session done. Another weekend gone and time for another week. Hope everyone is ready

[fittofattofit]

Yea thats my only good lift really lol. I bet you would be able to lift a lot more if not for all your injuries so don't feel so bad

I used to lift a lot more (at one stage 5 x 5 x 265 was my regular bench workout) but what's so scary is that 135 feels really heavy now and it never gets any lighter

Actually I've got a lot of injuries as well but not as serious as yours. They are more what you would probably call nagging injuries. Although you can tear your rotator cuff and it can still function without having to get surgery. Depending on how badly it was torn of course. I think mine is torn. I know there is definitely something wrong there but I haven't gotten any surgery on it yet. Both sides are pretty even I think.

Yea but now I'm gonna try and move some more weight at times . Love me some pushups for sure!!

I'm not surprised that you would accumulate a load of injuries .. goes with the territory with tennis as a career. With smaller tears you should be able to avoid an operation, the only thing you should watch for is if you've got something mechanical like a tight sub-acromial space that's causing impingement because that won't get better without an op

It'll be good to see how you go letting yourself loose on a bit of weight now

Pushups: about 5 sets
Flat Floor Presses: This time with a barbell. 2 warmups and 3 sets with 185.

....

Hex Bar Squats: 2 warmups and 3 sets with 65lbs a side.
Squats: 1 warmup and 2 sets with 175. Cant lift heavy on this because of my back so this is good enough for me.

Good sh!t with the 185 floor presses and nice to see those squatties

[gallagnm]

hows that back doing brotha?

[jwtiger69]

Glad to see you back in here. I will make sure i drop in more often!

[Swuuu]

I used to lift a lot more (at one stage 5 x 5 x 265 was my regular bench workout) but what's so scary is that 135 feels really heavy now and it never gets any lighter

I knew you did . Yea I understand those feels but the muscle is more important right?

I'm not surprised that you would accumulate a load of injuries .. goes with the territory with tennis as a career. With smaller tears you should be able to avoid an operation, the only thing you should watch for is if you've got something mechanical like a tight sub-acromial space that's causing impingement because that won't get better without an op

It'll be good to see how you go letting yourself loose on a bit of weight now


Good sh!t with the 185 floor presses and nice to see those squatties

Yup I am hoping it is nothing too serious but it would make sense if I did have a serious injury I would most likely know about it at some point right? Same assumption?

Hoping to see if I start actually trying to lift heavier if that would translate to more size gains . Going to up those in exercises that involve my back a little bit less.

hows that back doing brotha?

Not bad if I don't do anything that hurts it basically. Cant really squat or dead with heavy weight but I would rather train lighter than go through surgery. Thats just my personal thing thats all.

Glad to see you back in here. I will make sure i drop in more often!

Thanks. You are really tiggerific.


YESTERDAYS SESSION:

Hammies:

Dumbbell SLDL: 2 warmups and 2 sets with 75's
Deep Squats: 2 warmups and 2 sets with 185

Was pressed for time so decided to stop there. Will probably do more squats in a few days.


Calves:

Standing Raises: 2 warmups and 1 set to failure with 135lbs


Traps:

Dumbbell Shrugs: 2 warmups and 1 set to failure with 100's


Abs:

Scissor Kicks: 3 sets.


Another short but getting it done session. Definitely put some good work in still. Got this all done in about 40 min.


TODAYS SESSION:

Biceps:

Hammers: 2 warmups and 2 sets with 40's
Dumbbell Curls: 2 warmups and 2 sets with 30's
Barbell Curls: 1 warmup and 1 set to failure with 70 lbs

Biceps were screaming after about 3 sets.

Forearms:

Reverse Wrist Dumbbell Curls: 2 sets to failure with 15lbs


Abs:

Cable Crunches: 3 sets with 110 lbs.

Thats all folks. Biceps are feeling it as I'm typing and forearms are cramping lol. But that pain is worth it!!!

[1armlifts]

I check up on this and all I see is hammie work .. poor neglected quads how dare you!!!!

[pastorpritch]

Nice work man
Those sets to failure ... is it all one set or do you set the weights down and do more of a rest pause kind of thing?

[wishiwasdivin]

Doing some curls for the girls I see Good work swuu

[gallagnm]

Not bad if I don't do anything that hurts it basically. Cant really squat or dead with heavy weight but I would rather train lighter than go through surgery. Thats just my personal thing thats all.

so what was the diagnosis again? I forgot

how was the thanksgiving?

[Swuuu]

I check up on this and all I see is hammie work .. poor neglected quads how dare you!!!!

looolllllll my quads are more dominant so I find splitting them helps. I split up arms as well.

Nice work man
Those sets to failure ... is it all one set or do you set the weights down and do more of a rest pause kind of thing?

hhhmmmm sometimes all one set and others rest pause and others one set and them a few partial reps to go past failure.

Doing some curls for the girls I see Good work swuu

and for myself so so sexy hahaha

so what was the diagnosis again? I forgot

how was the thanksgiving?

I keep forgetting myself lol. Stress fractures. I think its 2.

Pretty good hungout with a friend. How was yours?


Thanksgiving Day

Rest day. Just hungout with a friend so it was pretty cool/chill


YESTERDAYS SESSION:

Hangout with family and did a little bit of shopping. Got home late so did a very brief triceps session.

Supersetted One and two arm overhead extensions: 2 warmups and 3 sets with 25lbs and 55lbs respectively. Thats all folks.


TODAYS SESSION:

Hammies:

Squats: 2 warmups and 2 sets with 155
Dumbbell Squats: 2 warmups and 3 sets with 70's.

Decided to hit some more hammies .

Calves:

Seated Calf Raises: 2 warmups and 3 sets with 90 lbs.


Forearms:

Reverse Dumbbell Wrist Curls: 2 sets to failure with 15 lbs


Abs:

Cable Crunches: 3 sets with 120 lbs.

hammies are feeling it pretty good. Hopefully I don't cramp too badly. Leg cramps are the worst IMO!!

Hope everyone is having a good Holiday weekend!!

[Swuuu]

YESTERDAYS SESSION:

Spent some more time with my family so didn't get much time to get some training in. So I just trained some traps.

Traps:

Dumbbell Shrugs: 2 warmups and 2 sets to failure with 95's.

Thats all folks. Very short but very effective session. Traps are still feeling it today!!


TODAYS SESSION:

Quads:

Squats: 2 warmups and 1 set to failure with 175
Sumo Squats: 1 warmup and 1 set to failure with 100b dumbbell.
Walking Lunges: 1 warmup and 2 sets with 35's.

Holy heck are my legs are fire from all the leg training lately .

Decided to hit a little more triceps as well.

Triceps:

Dumbbell Skulls: 2 warmups and 1 set to failure with 30's


Abs:

Hanging Leg Raises: 3 sets.


Used this weekend to cheat like some of us did haha. Lots of carbs .

[Sparta11]

It's the week after thanksgiving, I imagine you have a lot of leftovers which justifies the high carbs lol.

Nice quick sessions Swuuu. Short but effective.

[gallagnm]

I keep forgetting myself lol. Stress fractures. I think its 2.

Pretty good hungout with a friend. How was yours?

it was great, lots of family time and sleep. Something I really needed. But now its back to no sleep

way to kill it in those sessions brotha!

[fittofattofit]

Yup I am hoping it is nothing too serious but it would make sense if I did have a serious injury I would most likely know about it at some point right? Same assumption?

Not really ... you can gradually accumulate tears and scarring that are incremental rather than obvious. Things like bony over-growths will occur over years because of friction. You just get used to something and adapt around it without even being aware

Hoping to see if I start actually trying to lift heavier if that would translate to more size gains . Going to up those in exercises that involve my back a little bit less.

So what is your weight now? You are lean in that avi so I suspect you've got a bit of upside if you loosen up on the cals and push the weights up

TODAYS SESSION:

Quads:

Squats: 2 warmups and 1 set to failure with 175
Sumo Squats: 1 warmup and 1 set to failure with 100b dumbbell.
Walking Lunges: 1 warmup and 2 sets with 35's.

Holy heck are my legs are fire from all the leg training lately .

Decided to hit a little more triceps as well.

Triceps:

Dumbbell Skulls: 2 warmups and 1 set to failure with 30's


Abs:

Hanging Leg Raises: 3 sets.


Used this weekend to cheat like some of us did haha. Lots of carbs .

Nice to get to spend good time with the family, although it looks like you didn't miss too much training. Squats, sumo squats and lunges ... great way to smash the quads Swuuu. I did walking lunges at the end of my leg day and my quads felt like dying ... that dynamic range always sorts me out